Rosemary and lemon roasted chicken

You will need:
Lilydales organic chicken
1 onion
2 celery stocks
2 carrots
8 baby potatoes
1 lemon
2 tablespoons of minced garlic
1 bunch of fresh mixed herbs (rosemary, Thyme and Bay leaves)
spices: Sage, Basil, Salt, Pepper, Garlic Powder

Directions:
Pre-heat oven to 475
dice carrots, onion, potato, celery and place in bottom of pan.
Place Chicken on top and rub with butter (we used dairy free organic alternate)
Stuff with the herbs and Lemon
Season skin with all the spices
Place in oven and turn down to 400 and cook for 1 hour and 20 minutes.
Once you take it out let it rest covered in foil for 15 minutes before you cut into it.

If you like gravy....I take all the vegetables and broth leftover in the pan and place it into a blender. It comes out thick and full of flavour. This one was our favourite so far.

Great for meal prep.  

Ground Turkey spaghetti with spaghetti Squash

ingredients:
2 pkgs of Ground turkey
1 pkg of Johnsonville hot italian Sausage
2 cups of sliced mushroom
1 Green Pepper diced
1 Yellow Onion diced
1 can of tomato paste
1 can of tomato sauce (we used Italian spice and onion sauce)
1 large can of diced tomatoes (we used Italian herb)
1 can of water chestnuts
3 cloves of Garlic
2 TBSPN of Basil
1 TBSPN of Oregano
Salt
Pepper

In a pan cook ground turkey, sausage, half the onion and half of the garlic.
add to crock pot and add all other ingredients and mix.
Let cook for 8 Hours.

Spaghetti squash:
Pre-heat oven to 400
Cut the Squash in half.
coat with oil, salt and pepper.
Place halved side down on a baking sheet and cook at 400 for 45 minutes.

one cup of the spaghetti is about 250 calories
one cup of squash is 42 calories

Tastes good and it's good for you :-)
Ps. This is another great option for meal prep for the week.

 

Teriyaki Pulled Chicken

2 Ingredient Pulled Chicken

Costco Lilydale Package Chicken Breast
Marinade Bay Teriyaki Sauce

Cut Breasts into chunks (roughly 4 per breast)
Put in crock pot with 1/2 cup of Teriyaki sauce
Cook for 6 hours (turn after 3)
then pull Chicken apart and let sit for an Hour on the warm setting.

Optional-I like to add green onion and sesame to garnish

Pulled chicken is q easy meal prep for the week. It goes with almost anything.

Pulled chicken is q easy meal prep for the week. It goes with almost anything.

Spinach egg white casserol

Ingredients;
coconut oil
2 Cartons of Egg Whites
3 Cups of Spinach
1 Spanish Onion sliced
2 Cups of diced butternut squash
2 cups of sliced Mushroom
1/4 cup of balsamic (poured over top)
1/4 cup of goat cheese (optional)

In a pan coated with coconut oil cook the mushrooms, onion and squash in the balsamic (roughly 7 minutes)
once cooked place all the ingredients in a large baking dish (eggs last to avoid a huge mess)
Bake @ 400 degrees for 30 minutes
Let sit for 5 minutes.
Serve
Some people like to add hash browns which is also lovely but also way more in Calories. When entertaining I make patties and serve them on the side as an option.

This will make roughly 6-8 Meals

This will make roughly 6-8 Meals

Rosemary Chicken

INGREDIENTS
¾ lb(s) small red-skinned potatoes, halved, or quartered if large
Kosher salt
2 sprigs fresh rosemary, plus 1 Tbsp leaves
1 clove garlic, smashed
1 pinch red pepper flakes
Juice of 2 lemons (squeezed halves reserved)
2 Tbsp extra virgin olive oil
4 skin-on, bone-in chicken breasts (6- to 8-oz each)
10 oz cremini mushrooms, halved

DIRECTIONS

1. Preheat the oven to 450ºF. Cover the potatoes with cold water in a saucepan and salt the water. Bring to a boil over medium-high heat and cook until tender, about 8 minutes; drain and set aside.
2. Pile the rosemary leaves, garlic, 2 teaspoons salt and the red pepper flakes on a cutting board, then mince and mash into a paste using a large knife. Transfer the paste to a bowl. Stir in the juice of 1 lemon and the olive oil. Add the chicken and turn to coat.
3. Put The Chicken In a Glass Oven Dish Add the rosemary sprigs, Mushroom, Potato and the squeezed lemon and Place in the oven and roast, uncovered, until the chicken is cooked through and the skin is crisp, 20 to 25 minutes.

Pad Thai Quinoa

2 cups of Quinoa
4 cups of low sodium beef broth
1 1/2 cups of Shredded Red Cabbage
1 Cup of Shredded Carrot
1 tablespoon of Basil
1/2 cup of Green onion Chopped
1/2 cup of roasted peanuts
1 Lime
DRESSING:
2 limes (juice)
1/2 Cup of Crunchy Organic Peanut Butter
3 Tablespoons of Tamari
2 TableSpoons of Honey
1 Teaspoon of sesame oil
1 Teaspoon of Olive Oil

Put the quinoa and the broth into a saucepan and bring to a boil. Reduce to simmer and cook until all the broth is absorbed (roughly 15 minutes) Let cool
In a bowl combine Cabbage, Carrots, Cilantro, Basil and Green Onion and Set aside.
 
In another bowl combine: Peanut Butter, Tamari, Honey, Sesame oil and olive oil(you may need to add a touch of water to thin)

Add half of the dressing to quinoa. add the Vegetables and Herbs and mix. 
Garnish with Roasted Peanuts, Cilantro and Limes.
 

Ginger Chicken

Ginger chicken

 

costco lilydales chicken breast (approx 7 breasts)
4 tablespoons of honey
3 tablespoons of dijon mustard
4 tablespoons of water
2 tablespoons of fresh ginger root
3 garlic cloves minced
1 teaspoon cayenne pepper
1 stock of green onion.
1/8 cup of sesame seeds

preheat over to 350
place chicken on baking sheet.
mix honey, mustard, water, ginger, garlic and cayenne together.
Pour over the chicken and bake for 55 minutes (times may vary)
Garnish with sesame seeds and green onion.

Protein Pumpkin Pancakes

2 cups of Egg whites
1 Cup of Pumpkin Puree
1 serving (2 scoops) of Arbonne Vanilla Protein
1 Tablespoon of Cinnamon
1 Tablespoon of nutmeg
1/2 teaspoon of baking powder

Throw all Ingredients in a blender ( I use my Magic Bullet) 
Mix for 2 minutes.
cook in a small Pan.
Makes about 9 cakes.

Could be 2-3 servings

The whole batch is:
530 calories
9 grams of Fiber
77 grames of Protein
31 Carbohydrates
5 grams of Fat

This meal (when making 2 servings) is a great pre-workout or Post workout.

Broccoli Mandarin Salad

Dressing:
2 Eggs
1/2 cup of Sugar
1 TSP dry Mustard
1 TSP Cornstarch
1/4 white Wine Vinegar
1/4 cup Water
1/2 cup of Mayonnaise

Salad:
 4 Cups of Broccoli
1/2 Cup of Raisins
8 Slices of Bacon Cooked and Chopped
2 Cups of Fresh Sliced Mushrooms
1/2 Cup of Slivered Almonds
10 oz Can of Mandarin Oranges Drained
1/2 Red Onion Slced

To Make Dressing:
in A Sauce pan, Whisk together eggs, Sugar, Cornstarch and dry mustard. Add Vinegar and water and cook slowly until thickened. Remove from heat and stir in mayonnaise. cool,

To Make Salad: Marinate Broccoli in Dressing for Several Hours. Add remaining ingredients and Toss Well.

Maple Glazed Salmon

 

 

1/2 cup maple syrup
4 tablespoons of  soy sauce
1/2 teaspoon of garlic powder
1 clove of garlic minced
1 package of Kirkland wild atlantic salmon ( organic)

 

Preheat Oven to 400

In a small bowl mix maple syrup, soy sauce, garlic and garlic powder.

place salmon on baking sheet coat with mixture.

cover and marinate for 30 minutes.

bake salmon for 20 minutes uncovered or until flaky.

African Stew

 

In a crock pot for 4 hours:
1 red onion chopped
2 Garlic cloves, Minced
2 tablespoons of chopped fresh ginger
1 pound of ground chicken/turkey
5 cups of low sodium chicken stock
3 small sweet potatoes cut into chunks
1 large can of diced tomatoes (italian seasoned)
1 cup of organic chunky peanut butter

I like it creamy so I swap 2 cups of stock for 2 cups pf almond milk.

This is great for meal prep. It  would last almost a whole week…(unless you also have a Ryan who can eat it all in 2 days)

Cinnamon Yam Bites

 

 

2 large yams
Cinnamon
cumin
allspice
turmeric
coconut oil

 

on a greased cookie sheet place sliced yams coat with coconut oil.
Season with cinnamon, turmeric, allspice and cumin( we like lots of seasoning)
bake @ 400 for 20 minutes.

 

(times may vary depending on thickness of yam slices)

Banana Oatmeal Peanut butter chocolate Chip Cookies (Dairy Free)

Pre-heat oven to 350.

2 mashed Bananas
1/2 cup of coconut Oil
1 cup of Brown Sugar
3/4 cup of White Sugar
1 cup of Organic Crunchy Peanut Butter
2 Eggs
1 1/2 coconut Flour
2 Teaspoons of Baking Soda
1 teaspoon of Salt
1 Cup of Quick Cooking Oats
1 1/4 cup of 70% Chocolate Chips


In a Kitchen Aid Start with the mashed bananas. Then add eggs and sugar (let mix for 2-3 minutes) Add coconut oil and Peanut butter. Add remaining dry ingredients. Then mix in Chocolate Chips.

Roll into 1 1/2 inch Balls and place on a greased cookie sheet. Cook for 8-10 minutes.
Makes about 24 cookies.

 

So Soft and chewy <3

So Soft and chewy <3