Chicken Sun Dried Tomato Pasta
2 Breasts of Chicken
1/3 box Green Lentil / quinoa Pasta
1/3 box Purple pasta
½ bag of Brown Rice Penne Pasta
1 jar of Sun Dried Tomatoes (Trader Joes)
¼ bag of Roasted Pine Nuts (Trader Joes-Pignolas)-Optional
4 cloves of Garlic-Minced
Extra Virgin Olive Oil
*Boil the Brown Rice Penne Pasta for 1 minute, then add the Purple pasta and the Green Lentil and Quinoa pasta and continue to cook for 8 minutes. Remove immediately, drain and rinse with cool water to stop the cooking (or it will get mushy DO NOT OVER COOK)! Drizzle oil over pasta and mix, til pasta is coated (This will make leftovers more enjoyable).
*Boil chicken for 15-20 until cooked through (white center). Cool Chicken until you can handle it, and then shred the Chicken (this can be done the night before if you’d like).
*Place 3 Tbls of Olive Oil in Saute pan and heat on medium heat, then throw in the minced garlic til golden. Then toss in the entire jar (oil included) of the sun dried tomatoes (you may cut them if you like smaller pieces), stir with the garlic occasionally until heated through. Toss in the Pine nuts and stir, then toss in the chicken. At this point more oil may be added until all the chicken is coated, Toss in the pasta and Serve. There should be enough for quite a few meals.
Recipe Cards here:
Lean Hamburger Mix
1lb of 93/7% or leaner Ground Beef
Asparagus/Mushrooms/Onions—whichever veggies you choose and as many as you’d like!
2 cups uncooked Brown Rice ( Or white if need be)
Cook rice according to package directions. Saute/Cook Ground Beef, rinse well, set aside! IN THE SAME PAN sauté onions til soft, add veggies and cook til done (if using broccoli or greens, you may want to steam first), add hamburger, mix then serve:
1cup brown rice on bottom, Hamburger mix with veggies on top!
1 Package Brown Rice pasta (Fusilli or Penne Pasta)
2 Chicken Breast (Boiled and Shredded)
6-8 Tomatoes Chopped
Basil De-Stemmed (Entire Clamshell package from Trader Joes)
¾ Bulb of Garlic (Minced)
1 Bunch Green Onion (optional)
Mrs. Dash and Salt to taste
Cook Brown Rice pasta according to package (DO NOT overcook), Drain and Rinse with cool water to stop the cooking. Boil Chicken, Cool and Shred. Chop Tomatoes, De-Stem and chop Basil, Mince the Garlic. Add 2 TBLS of Oil to pan, and brown the garlic, add Basil & Green onion until soft, then tomatoes, stir while heating. Then add shredded chicken, once all heated through, add pasta, if dry, drizzle olive oil to coat, then serve. This should be plenty for several meals.
Renee’s High Fiber
Bean and Cheese Burrito
1 Whole Wheat Flax Seed Tortilla
½ cup Refried Beans (regular or black)
Lettuce-the greener the better (as much as you want)
Tomatoes (as much as you want)
Low-Fat cheese of choice (up to ¼ cup) OR Avocado (1/4 of a small avocado)
Chopped Onions (A boat load for all I care)
Hot Sauce (whatever your taste buds can handle)
Salsa (as much as you like)
Cilantro (as much as you like)
Lay out your tortilla, place your ingredients, roll and eat!
93/7 Ground Beef
Lettuce (A Boat Load for all I care)
Tomatoes (see lettuce amount)
Onions (Plain or grilled—as much as you want)
Mushrooms (raw or sautéed—as much as you want)
Bacon (1-2 slices)
Cheese of choice (1 slice)
Any veggies you would like to add that are on your Healthy foods list, you may have as much as you want of those!
Combine together in a bowl and eat!
Lean Mean Spaghetti
1/2 Pkg. of Brown Rice Spaghetti
1lb. of Lean Ground Beef (the leaner the better)
1 Jar of Favorite Spaghetti Sauce (type of Marinara)
*Boil the Pasta, according to package directions. Remove immediately, drain and rinse with cool water to stop the cooking (or it will get mushy DO NOT OVER COOK)! Drizzle Olive Oil over pasta and mix, til pasta is coated (This will make leftovers more enjoyable).
Brown your ground beef, however, when it is finished being browned, make sure you drain and rinse, several times to make as lean as possible. This rinse cannot be skipped! Place in a saucepan with Marinara Sauce.
Heat up your favorite Marinara Pasta Sauce in a sauce pan on low and simmer a few minutes.
Peppers & Polska
1 Pkg of Turkey Polska Kielbasa (5g Fat) (sliced into thin rounds)
1 Yellow or Sweet Yellow Onion (Chopped into Medium Slices)
1-2 Bell peppers (Your Favorite Color-Chopped into Medium Slices)
Put 3 TBLS of Olive oil in pan with Chopped onion & Bell Peppers, stire to coat with oil and heat on Medium until tender, add Polska Kielbasa and mix in with onions and peppers. Heat until heated through (about 5-7 min).
Devine Overnight Oats
(1:1 Oats to Liquid)
1 Cup Oats
1 Cup Milk – I recommend Vanilla Almond Milk (or Coconut Milk)
½ Cup of Strawberries, Blueberries or Bananas (smashed up)
½ Scoop of Vanilla Protein
In a deep bowl, Mix Oats, Milk and Fruit Together AT NIGHT. In the Morning, Microwave for 1 Minute (watch to make sure the oats do not overflow), before serving, add Protein, Mix and serve.
**If needed, you may add a little bit more milk in the morning if the oats are too dry.
A huge thank you to Carol, who took overnight oats a step further, and created this Smorgasbord of recipes:
Mason Jar Overnight Oats
For 1 Serving: ½ Cup of Oats
½ Cup Liquid of Choice
**Put in a Mason Jar, add your choice of seasoning, refrigerate overnight**
1) To add Protein Powder, first dissolve in liquid of choice as if making a protein shake.
2) Use real maple syrup…Not pancake Syrup
3) For Yogurt, Greek whole plain works well
4) t=teaspoon, T=Tablespoon, C=Cup
Pumpkin Spice Latte Blueberry Almond Banana Blueberry
*Use ¼ C Milk 1t Chia Seeds 1t Chia Seeds
½ C Coffee 1/4t Cinnamon ½ t Vanilla Extract
2T Yogurt 1/4C Yogurt ½ Banana
1/2t Vanilla Extract ¼ Banana ½ C Blueberries
1/4C Pumpkin Puree ¼ C Pineapple 1 T Maple Syrup
1T Chia Seeds ¼ C Blueberries
1t Pumpkin Pie Spice 1T Almonds
2 ½ t Honey
In am—top w/mini
Lemon Almond Apple Cinnamon Carrot Cake
2T Chia Seeds 2T Apple Sauce ¾ C Milk
Zest of Lemon 1T Yogurt ¼ C Shredded Carrots
Juice of ½ Lemon ½ t Maple Syrup 1T Maple Syrup
(or to taste) ¼ t Cinnamon 1t Cinnamon
1t Vanilla Extract In AM, top with 1T Pecans
1/4t Almond Extract 1T Coconut
2T Maple Syrup
In AM—Top with Almonds
Super Food Strawberry Banana Elvis
½ C Blueberries 1t Chia Seeds ¼ t Flax Seed
1T Chia Seeds ½ Banana 1 t Chia Seeds
2t Flax Seeds ½ C Strawberries 1 t Maple Syrup
½ t Cinnamon 1T Maple Syrup 2T Peanut Butter
1T Maple Syrup ½ Banana
Gingerbread Cookie Strawberry Almond Fruit & Cream
¾ t Cinnamon 1T Chia Seeds 2T Your Choice Jam
¼ t Nutmeg 1T Strawberry Jam 1/4C Yogurt
1/8 t Cloves 2t Honey Fresh fruit of choice
1/8 t Ginger 1T Almond Butter
2 pkg Stevia 4 Strawberries
2T Maple Syrup
Ground Turkey Hash