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Recipes

Carla’s Kentucky Style Oven Fried Chicken

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Prep time: 10 mins Cook time: 40 mins Total time: 50 mins Serves: 4 Ingredients 4 boneless, skinless chicken breasts 5 ounces whole wheat toast 2-4 Tbsp olive or canola oil 2 egg whites or 1 egg Salt and pepper, to taste Instructions Preheat oven to 400ºF (205ºC). Line pan with foil, or line pan with rack, resulting in […]

Roasted Rooted Veggies with Walnuts & Jalapeño Peppers

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Prep time: 10 mins Cook time: 30 mins Total time: 40 mins Serves: 8 Ingredients 4 green jalapeño peppers 1 red onion, sliced 1 Tbsp olive oil 4 cloves garlic, peeled and cut in half 2 carrots, peeled and diced 1 turnip, peeled and diced 1 yam or sweet potato, peeled and diced 2 parsnips, peeled and diced 1/2 […]

Savory Tart Roasted Vegetables

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Prep time: 15 mins Cook time: 45 mins Total time: 1 hour Serves: 8 Ingredients 1 lb brussels sprouts, trimmed & halved 1 medium butternut squash, peeled & cut into 1/2 inch cubes 1 cup fresh cranberries 1 apple, peeled, cored & cut into 1/2 inch cubes 1 medium yellow onion, chopped 2 Tbsp extra virgin olive oil 1 […]

Chicken with Bell Peppers & Asparagus Spears

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Chicken with Bell Peppers & Asparagus Spears Prep time: 10 mins Cook time: 25 mins Total time: 35 mins Serves: 1 Ingredients 1 chicken breast 1 red, yellow, or orange bell pepper 1/2 cup arugula, spinach and/or asparagus 1/2 sliced carrot 1/2 Asian cucumber 1/4 cup of balsamic vinegar Instructions Bake or grill the chicken breast (or use leftover […]

Mexican Bean Casserole

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Cook time: 45 mins Total time: 45 mins Serves: 4 Ingredients 3/4 cup basmati rice 1 cup cilantro 2 garlic cloves 1 lime 1/2 cup mozzarella cheese, part skim 1 cup pinto beans 1 1/2 cups stock (vegetable broth) 1 red chili 1 small red onion 1 tomato 1 yellow pepper 2 tsp cumin 1 tsp flour 1 […]

Black Bean Breakfast Burrito with Sweet Cherry Salsa

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Prep time: 5 mins Cook time: 10 mins Total time: 15 mins Serves: 1 Ingredients 1 egg or 2 egg whites 1/4 cup black beans, rinsed and drained 2 Tbsp fresh salsa 1/2 cup cherries 1 small whole wheat tortilla (whole wheat not shown in photo) Instructions Chop up the cherries and put it into salsa. Scramble eggs/egg whites, […]

Southwest Zucchini & Black Bean Quesadillas

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Prep time: 8 mins Cook time: 12 mins Total time: 20 mins Serves: 2 Ingredients 1 yellow zucchini, finely chopped 1/2 cup black beans (canned), rinsed and drained 2 tsp olive oil 1 tsp cumin 1/4 cup cheddar cheese or monterey jack (or mixture), shredded 2 whole wheat tortillas 2 Tbsp salsa Instructions In pan, sauté zucchini, beans, oil […]

Post Workout Chocolate Milk

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Prep time: 2 mins Cook time: 2 mins Total time: 4 mins Serves: 1 Ingredients 8 oz. 1% low-fat milk 1 Tbsp unsweetened cocoa 1 Tbsp Splenda or 1/2 Tbsp agave nectar 4 oz. warm water Instructions Add cocoa and sweetener to a 12 oz. glass and mix lightly. Add 4 oz. of warm water to the chocolate mix […]

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