, ,

Lentil Chicken Sliders & Baked Rainbow Slaw

Sliders Ingredients & Instructions:
1 cup dried red lentils (add water 2 inches above lentils, bring to a boil, and then simmer for 10 minutes)
450g extra lean ground chicken
2 cups cauliflower rice
2 tablespoons Healthy U BBQ Grillin’ Spice
1/2 teaspoon salt
1. Mix all ingredients together, and form a patty, then add to frying pan (2-3 minutes each side), and then bake in oven for 10-15 minutes at 425F
Slaw Ingredients & Instructions:
1 eggplant, chopped into french fries shapes
2-3 zucchinis, chopped into french fries shapes
2 cups snow peas, halved, length-wise
4-5 carrots, peels, and chopped into french fries shapes
2-3 bell peppers, slivered pieces
2 tablespoons oil
1 teaspoon salt
1. Mix all vegetables together in a bowl with oil and salt
2. Add to baking tray, and bake 425F for 40 minutes

 

 

 

 

 

 

 

 


Watch my Instagram Live Cooking Video for this recipe!

 

View this post on Instagram

 

A post shared by Healthy U (@healthyu_rd)

/0 Comments/by
, ,

Moroccan Protein Bowl

Main:
2-3 chicken breasts, pan-fried
2 tablespoon Healthy U Moroccan Seasoning
1-2 tablespoons oil
1/2 teaspoon salt
4-6 carrots, grated
1 bunch kale, de-stemmed, finely chopped
1/2 cup fresh mint, chopped
1/4 red onion, finely chopped
3/4 cup slivered almonds, toasted
1 cup grapes, quartered

Moroccan Chickpeas Croutons:
1 can (15 ounces) chickpeas, rinsed and drained
2 tablespoons Healthy U Moroccan Seasoning
1-2 tablespoons oil
Salad Dressing:
1/4 cup oil
Zest from 1 lemon
Juice from 1 lemon
1/4 cup freshly squeezed orange juice
3/4 teaspoon salt
1/4 tsp cinnamon
Items you will need:
1. Frying pan
2. Baking tray
3. Grater
4. Mixing bowls, cutting board, knife, can opener

 

Watch my Instagram Live Cooking Video for this recipe!

 

View this post on Instagram

 

A post shared by Healthy U (@healthyu_rd)

/0 Comments/by
, , , ,

Green Shakshuka Twist

Ingredients:
2-3 cups brussel sprouts, chopped
1-2 zucchini, finely grated
3-4 cups fresh spinach
1 onion, diced
4 garlic cloves, minced
2 tablespoons oil
4-6 eggs
2 tablespoons Healthy U Za’atar Seasoning
Garnish:
1-2 tablespoons toasted sesame seeds
1 cup cilantro, fresh
1/4 cup feta cheese
Instructions: 
1. Add brussel sprouts, onion, garlic, oil and Healthy U Za’atar seasoning to frying pan on medium heat
2. Once cooked, add zucchini & spinach until evenly cooked (add water/oil if needed)
3. Make a small pocket for 4-6 eggs, and then crack them into these areas
4. Cover with a lid, and cook eggs for 7-8 minutes
5. Garnish with sesame seeds, cilantro and feta cheese


Watch my Instagram Live Cooking Video for this recipe

 

View this post on Instagram

 

A post shared by Healthy U (@healthyu_rd)

/0 Comments/by
,

Guilt-Free Lasagna

Ingredients, sauce:

  • 1 tsp olive oil
  • ½ large onion, chopped
  • 3 cloves garlic, minced
  • 1 pound extra lean ground beef
  • 1 ½ teaspoons kosher salt
  • ½ teaspoon pepper
  • 1 can crushed tomatoes (28 ounces)

 

Directions:

  1. Preheat oven 375°F
  2. In a medium sauce pan, add olive oil and sauté garlic and onions about 2 minutes; and then cook beef and season with salt
  3. Add tomatoes, basil, salt and pepper. Simmer on low for at least 30-40 minutes, covered. Do not add extra water, the sauce should be thick.

 

Ingredients, ‘noodles’:

  • 4 medium zucchinis, sliced 1/8″ thick
  • 1 ½ teaspoons kosher salt

 

Directions:

  1. Slice zucchini into 1/8″ thick slices, add lightly salt and set aside for 10 minutes. Zucchini has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.

 

Ingredients, cheese mixture:

  • 1 ½ cups part-skim ricotta
  • ¼ cup Parmigiano Reggiano
  • 1 large egg

 

Directions:

  1. In a medium bowl mix ricotta cheese, parmesan cheese and egg

 

Ingredients, final layers:

  • 4 cups shredded part-skim mozzarella cheese
  • 2 tbsp chopped fresh basil

 

Directions:

  1. In a 9×12 casserole spread:
  2. Spread ½ cup of sauce on the bottom and layer the zucchini to cover
  3. Spread ½ cup of the cheese mixture, then top with 1 cup of the mozzarella cheese and repeat the process until all your ingredients are used up
  4. The last layer top with remaining zucchini and sauce, cover with foil and bake 30 minutes
  5. Uncover the foil and bake 20 minutes (to dry up the sauce) then place the remaining 1 cup mozzarella and bake until melted, 10 minutes
/0 Comments/by
,

Pad Thai-Ish

Ingredients, pad-thai base:

  • 2 medium zucchinis, spiralized
  • 4 large heirloom carrots, spiralized
  • 1 red pepper, thinly sliced
  • 1 cup thinly sliced red cabbage
  • 5 green onions, thinly sliced
  • 2 tablespoon hemp seeds
  • 2 teaspoon sesame seeds

Ingredients, nutty lime sauce:

  • 1 garlic clove
  • ¼ cup raw almond butter (any nut butter)
  • 2 tablespoons fresh lime juice
  • 2 tablespoons low-sodium soy-sauce
  • 2 tablespoons water
  • 2 teaspoons pure maple syrup
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon freshly grated ginger

 

Directions:

  1. Prepare vegetables, and add to a bowl
  2. Prepare the dressing by blending all ingredients in a blender
  3. Top bowls with green onions, hemp seeds, and sesame seeds. Pour on dressing and enjoy!
  4. Optional protein add-ons: cubed extra-firm tofu, grilled chicken breast, sautéed shrimp
/0 Comments/by
,

Chicken Nuggets

Ingredients:

  • 1-pound chicken breast
  • 1.5 cups blanched almond flour
  • 1/4 cup ground flax
  • 1/4 cup shredded, unsweetened coconut
  • 1 tsp fine grain sea salt
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1/4 tsp black pepper
  • 2 eggs, whisked

 

Instructions:

  1. Preheat oven 375°F
  2. First, cut the chicken tenderloins into 1-2 inch bites sized pieces and set aside
  3. In a shallow dish, combine the almond flour, ground flax, coconut flakes, salt, paprika, onion powder, and black pepper and mix well to combine the flavors
  4. In another shallow dish, whisk the eggs
  5. Dip the chicken in the egg dish, and then dip it the flour mix – add to baking tray; repeat until all chicken is seasoning
  6. Bake in the oven for 30-45 minutes until crispy
/0 Comments/by
, ,

Cheesy Butternut Squash Macaroni

Ingredients:

  • 1 yellow onion, diced
  • 1 butternut squash, cubed (4-5 cups cubed)
  • 2-3 cup vegetable broth
  • 1 teaspoon salt
  • ¼ cup parmesan cheese
  • ½ cup shredded, mozzarella cheese
  • Salt and pepper to taste

 

Directions

  1. Boil onion, butternut squash and vegetable broth for 30 minutes in a pot, cook until soft
  2. Drain butternut squash and onions, keep the liquid in a separate bowl
  3. Add all ingredients to a blender, and combine.
  4. Pour the pureed sauce over raw cauliflower florets or pasta noodles, and cook in the oven for 45 minutes on 375°F  for a complete meal!

Optional – add cooked chicken breast to boost protein intake!

 

/0 Comments/by
, ,

Lentil Protein Burgers

 

Ingredients:

  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, diced small
  • 3/4 teaspoon ground cumin
  • 1-pound lean ground beef or ground chicken breast
  • 5 cups cooked lentils
  • 3 tablespoons ground flax
  • 1 large egg
  • 2 tablespoons cilantro, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

 

Directions:

  1. Pre-heat oven 375°F
  2. Mix ingredients together, and form into 8 patties, and place on a baking tray
  3. Bake for 30 minutes

 

/0 Comments/by
, ,

Tofu Bok Choy Salad with Sesame Dressing

Sesame Ginger Dressing

Ingredients 

  • 1/2 cup extra-virgin olive oil
  • 1/4 cup balsamic vinegar
  • 2 tablespoons low-sodium soy sauce
  • 2 cloves garlic, chopped
  • 2 tablespoons honey
  • 2 tablespoons minced ginger
  • 1 tablespoon toasted sesame oil

Directions

  1. Mix all ingredients together, and shake well before using on salad

 

Tofu Croutons

Ingredients:

  • Extra-firm tofu, chopped into cubes
  • 1 tablespoon olive oil
  • ½ teaspoon salt

Directions:

  1. Pre-heat oven 375°F
  2. Mix ingredients together, and spread on a baking tray
  3. Bake for 20-45 minutes

 

 

Putting it all together:

  • Bok Choy, chopped
  • Add tofu croutons
  • Add salad dressing
  • Sprinkle sesame seeds on top!

 

/0 Comments/by