Chicken Quesadillas

I have been doing so well with mixing up our dinners & trying out new recipes. I have been CRAVING quesadillas for the past week and had to find a good, but different recipe that we haven't tried before.

This is a QUICK and easy recipe. Remember, I am not the best chef so this was perfect for us. 

Loaded with approximately 37 grams of protein and 16 grams of fiber, these Quesadillas are delicious!

Ingredients:

• 16 oz skinless chicken breast

• cumin

• oregano

• garlic powder

• salt and fresh pepper

• cooking spray

• 1/2 small onion, cut into strips

• 1 bell pepper (red or green) cut into strips

• 1 clove minced garlic

• 1 tbsp. oil

• 1-1/3 cup Weight Watchers Mexican blend shredded cheese

• 1 cup avocado-mango salsa

• 8 low-carb whole wheat tortillas

Directions:

1. Slice chicken breast in half so you have 4 cutlets.  Season chicken generously with salt, pepper, cumin, oregano, and garlic powder.

2. Lightly spray skillet on medium heat with oil and cook chicken until cooked on both sides.

3. Remove from  heat and cut chicken into strips (set aside).

4. To the skillet, add 1 tbsp. oil and cook onions and peppers, season with salt and pepper.

5. Cook about 2 minutes, add garlic and continue cooking until vegetables are soft (be careful not to burn the garlic!).

6. Heat another skillet on medium heat and lightly spray with oil.  

7. Add tortilla, top with cheese, chicken, onions, peppers, and pico de gallo or avocado-mango salsa.

8. Top with the other tortilla.  Cheese should be melted and the bottom of the tortilla should be golden brown.  

9.  Put a plate on top of the quesadilla to flip it over onto the plate. Then slide the other side onto the skillet.  Cook another minute and remove with a spatula.  

10. Cut into wedges and enjoy!  

Recipe from: skinnytaste 


ENJOY!

XOXO,
SB
Independent Beachbody Coach 

Honey Dijon Chicken with Steamed Garlic Parmesan Broccoli

This dinner is sure to please! It is easy to make and very tasty.

Four 6 oz, chicken breast halves
1/3 cup Dijon mustard
3 Tbsp. honey
1 Tbsp. parsley flakes
Salt, to taste

4 cups broccoli
4 Tbsp. Parmesan cheese
Garlic salt, to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt.
Coat a 6-oz, chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side(or until chicken is fully cooked) can put in oven for 20-25 at 350 degrees. 
Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp, olive oil, 2 tsp, garlic salt and 4 Tbsp. Parmesan cheese.

Makes 4 servings
Nutrition Info: Calories 349/ Protein 41g/ Carbs 21g
                         Total Fat 12g/Fiber 1.5g

ENJOY!

XOXO,
SJB

Salsa Chicken

I was in need of a new recipe so I spent some time searching on my favorite websites.  I came across this one from HeandSheEatClean.com and figured I'd give it a try!  I LOVE crock pot meals, especially ones that don't have a lot of ingredients!  I have to say, it made my kitchen smell fantastic all day long and was absolutely delicious! 

Ingredients:

1-2 lbs of boneless, skinless chicken breasts

4 large diced tomatoes

1.5 cups (roughly) of your favorite salsa.  (I actually pre-made Homemade Salsa to keep it a bit cleaner)

2 tbsp garlic powder

2 tbsp red pepper flakes

1 tbsp black pepper

1 tsp cayenne pepper (if you want to make it spicy)

Directions:

1. Place the chicken in a crock pop, as well as all of the other remaining ingredients.

2. Cover and cook on low for 7 hours.

3. After 7 hours, shred the chicken in the crock pot and allow it to cool down before serving.  

 **Before serving, I added some diced onions, red and green bell peppers, and a little lime to enhance the flavor! 

This meal makes for GREAT leftovers!  You can serve it with brown rice (which is what I did), wrap it up in a whole wheat tortilla, serve in salad, or even eat it as a lettuce wrap! 

XOXO,
SJB
Independent Beachbody Coach

Chicken, Cucumber and Avocado Wrap!

I have been wanting to try some new things with avocados but I get weird about new things. I found this recipe that another coach created & gave it a shot. It was amazing!!!!

 

Ingredients:

• 1 lb cooked chicken (shredded with a fork)
• 1 cucumber sliced thin and cut 4 ways
• 1 Avocado (chopped)
• 3/4 cup Plain Greek Yogurt
• 1/4 chopped onion
• 1 small bunch cilantro chopped
• 1 small sliced tomato 
• 2 tsp lemon juice
• 1/2 tsp crushed black pepper
• Dash of Himalayan salt 
• 1 whole wheat wrap

Directions:

1. In a medium bowl, mix cucumber, Greek yogurt, onion, lemon juice, dash of black pepper and salt, and cilantro together and set aside
2. Heat wrap for 10 seconds in microwave and lay out
3. Add cucumber mix onto wrap, then add 1/4 of chopped Avocado, tomatoes, and 3 oz shredded chicken. 
4. Roll up into wrap and enjoy!!

I am using this meal during my ChaLEAN Extreme & Brazilian Butt Lift hybrid program! This healthy Chicken, cucumber, and avocado wrap can be used for lunch or dinner! 

XOXO,
SJB
Independent Beachbody Coach

Crockpot Buffalo Chicken

Easiest thing to make!!This is full of AMAZINGNESS!!!! BIG HIT again at our house.

Ingredients:

• 3 chicken breasts
• 16 oz chicken broth
• 1/2 cup hot sauce (I used a Syberg's wing sauce)
• tortillas
• shredded cheddar cheese
• romaine lettuce, torn
• green onions, chopped (optional)

Directions:
1. Place chicken breasts into crock pot.
2. Pour chicken broth over chicken breasts, until covered. Set crock pot on low for 6-8 hours.
3. Take chicken out of crock pot and shred with a fork.
4. Mix chicken with hot sauce.
5. Place chicken, cheese, lettuce, and green onions in tortillas.




Paired it up with broccoli

Hope you enjoy this as much as we did!

ENJOY!

XOXO,

SJB

Independent Beachbody Coach



Southwest Quinoa Salad

Trying to find a salad to take to work this week and this one sounds like a winner!! I usually try to make something ahead of time so I know if it is good or not, but who doesn't like a southwestern salad !! I will let you know how it goes :)

 

 

Southwest Quinoa Salad

 

Gluten Free and Vegetarian

 

 

 

Serves: 8

Makes: 8 cups

INGREDIENTS:

•1/3 cup fresh lemon juice

•1/3 cup olive oil

•3 tbsp chopped fresh cilantro

•Sea salt and fresh ground black pepper, to taste

•1 cup quinoa, rinsed and drained

•1 tsp cumin seeds, toasted, or 1 tsp ground cumin

•High-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil), as needed to lightly coat grill grate

•2 cobs fresh corn, husks and silk removed (or 1 1/4 cups frozen corn, thawed)

•1 cup cooked black beans, drained

•1 plum tomato, diced

•1 zucchini or yellow zucchini squash, diced

•1/4 cup finely chopped red onion
 

INSTRUCTIONS:

1.In a small bowl, whisk lemon juice, olive oil, cilantro, salt and pepper; set aside.

2.In a saucepan, bring 2 cups water to a boil; add quinoa and cumin. Cover, reduce heat to medium-low and simmer until liquid is absorbed, about 12 minutes. Remove pan from heat and let stand for 5 minutes. Uncover, fluff with a fork and let cool for at least 10 minutes.

3.Meanwhile, heat an outdoor grill to medium-high and lightly oil grate with cooking oil. Add corn, close lid and grill, turning once, until tender and lightly charred, 10 to 15 minutes. (Alternatively, boil cobs in a large pot of simmering water. Cover and cook until tender, 6 to 10 minutes.) Let corn cool, then cut kernels from cob.

4.In a large bowl, combine quinoa, corn kernels, beans, tomato, zucchini and onion. Pour lemon-cilantro dressing over top and toss to combine. Cover and refrigerate salad for at least 1 hour to allow flavors to meld, or up to 2 days.

 

Nutrients per serving (1 cup Southwest Quinoa Salad): Calories: 221, Total Fat: 11 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 8 g, Polyunsaturated Fat: 2 g, Carbs: 26 g, Fiber: 4.5 g, Sugars: 2 g, Protein: 6 g, Sodium: 23 mg, Cholesterol: 0 mg


I also added Grilled chicken in buffalo sauce & it was AH.MAZING!!

 

If you try it let me know what you think !!

 

Brushetta Chicken

This was a HIT at my house.

Salsa Topping:

• 6 medium Roma tomatoes, seeded and chopped
• 1/4 cup finely chopped fresh basil leaves
• 1/2 tsp sea salt
• 3 cloves fresh garlic, minced
• 1 tbsp balsamic vinegar
• 1/4 tsp freshly ground black pepper
• 1 tbsp olive oil

Dinner is served.

Chicken Breast:

• 1 tbsp chopped fresh oregano
• 1 tbsp chopped fresh basil
• 1/2 tsp. chopped fresh thyme
• 1 tsp chopped fresh Italian parsley
• 2 tbsp fresh lemon juice
• 2 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp fresh ground black pepper
• 1/4 tsp sea salt
• 4 skinless, boneless chicken breast halves

For Salsa, combine all ingredients in a medium bowl.  Cover and chill in refrigerator until ready to serve.

For chicken breast, combine all ingredients in a large ziplock plastic bag.  Shake to distribute well, seal, and marinate in refrigerator for at least 1 hour.

Preheat over to 350 degrees.

Remove chicken from bag; discard marinade.  Place chicken in glass baking dish.  Cover with foil and place in oven for 30 to 40 minutes or until chicken is thoroughly cooked.  Serve with salsa on top; garnish with fresh basil leaves.  Also I love cheese so I add just enough fat free shredded mozzeralla cheese to taste!

This is served with some brown rice and fresh broccoli, or asparagus!!

For 1 piece of chicken here are the facts:Calories 201; Fat 7g, Saturated fat 1g; Carbohydrate 9 g; Protein 24 g; Fiber 2g; sodium 354 mg; cholesterol 62 mg

ENJOY!

XOXO,
SJB
Independent Beachbody Coach

Lemon Herb Boneless Chicken Breast

Ingredients:

2 lbs Boneless Chicken Breast, Skinless, cut into 3 inch cubes

1/3 c Extra Virgin Olive Oil

2 large lemons or 3 small lemons, juiced

2 cloves garlic, smashed and diced

3 TBSP fresh parsley (Use 4 TBSP if using dried parsley)

3 TBSP fresh oregano (Use 4 TBSP if using dried oregano)

3 TBSP dried thyme

1/2 tsp sea salt (Add more to taste if needed)

1/2 tsp black pepper (Add more to taste if needed)

Directions:

1. Prepare ingredients in manner suggested above.

2. In a bowl, combine olive oil, lemon juice, garlic, parsley, oregano, thyme, sea salt and black pepper. Stir to combine. Transfer marinade to large freezer bag.

3. Add cubed chicken to freezer bag and place in refrigerator for 2-3 hours to marinate. You may marinate over night as well for added flavor.

4. Remove chicken from freezer bag. Using an indoor, stovetop grill pan, place chicken to cook for 4-6 minutes or until grill marks are present, and meat is cooked half-way through. Flip chicken and cook until done (approximately 4-8 minutes depending on heat of pan).

Clean Eating Parmesan Chicken

This simple chicken recipe takes little preparation time and is totally satisfying to eat. I was not a cooker when I made this and it was very simple for a beginner.  I serve it with steamed veggies like green beans or broccoli!!
 

Ingredients
2 pounds chicken breasts, boneless and skinless
1/4 cup gluten free bread crumbs or whole wheat panko crumbs (not gluten free)
2 tbsp fresh grated Parmesan cheese
2 egg whites

1/4 tsp sea salt

1/8 tsp black pepper

1/8 tsp lemon pepper

1/8 tsp oregano

Directions

Preheat oven to 350 degrees f.

Break open eggs into a shallow dish and scramble well.

In a medium mixing bowl, combine bread crumbs, parmesan cheese, sea salt, black pepper, lemon pepper and oregano.

Dip each side of chicken breast into the egg and then into bread crumb mixture.

Place in a large baking dish.

Bake at 350 degrees for 45-55 minutes, or until the internal temperature reaches 165 degrees F.

 

ENJOY!!

XOXO,
SJB
Independent Beachbody Coach