DAY 21 – Some Tasty Meal Ideas!

by

BREAKFAST:

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COTTAGE CHEESE BANANA PANCAKES
I make these almost every Saturday morning for my kids.  They love them!  This recipe makes about 2 servings.

 Ingredients:

  • 1 egg
  • 2 egg whites
  • 2/3 cup oat flour (I blend oatmeal in my Vitamix)
  • 1/2 cup 2% cottage cheese
  • 1/2 ripe banana
  • 1/2 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 tsp baking powder

Throw all the above ingredients into the blender.  Mix well.  If it’s too thick, throw in a little milk (or almond milk) until desired consistency.  The kids like chocolate chips added  after the mix is blended but you can add blueberries instead, either in the mix (after it’s been blended) or as a garnish.

Then I cook in a non-stick pan on low-to-medium heat.  I let the pan heat first so it’s hot when I pour batter in.  Cook about 1-2 mins on either side.

292 calories per 2 pancakes; 20g protein; 7g fat, 35g carbs


DINNER:

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PINEAPPLE CHICKEN MEAL PREP RECIPE

Ingredients for 4 servings:

  • 1 lb chicken breast, cut into small cubes
  • 1 red bell pepper, diced
  • Sauce
    • 1 tablespoon avocado oil
    • 1/4 cup chopped shallot or red onion
    • 1/2 tablespoon minced garlic
    • 1 cup fresh pineapple cubes WITH juice
    • 1 tablespoon spicy mustard (or Chinese mustard)
    • 1 tablespoon Sriracha (or more if desired)
    • 2 1/2 tablespoons apple cider vinegar
    • 1 teaspoon agave (healthy substitute for sugar)
    • drops of Bragg Liquid Aminos (or low sodium soy sauce) to taste
    • 1 tablespoon arrowroot starch (or cornstarch) mixed with 1 tablespoon water

Directions:

  1. In a small bowl, mix together mustard, Sriracha, vinegar, agave and Bragg Liquid Aminos (or low sodium soy sauce).  Set aside.
  2. Set a nonstick skillet on medium heat and add oil, garlic and shallots.  Cook until the shallots are almost translucent, about 3 to 5 minutes, and be careful not to burn the garlic.
  3. At the same time, season chicken pieces with pinches of pepper, then set a nonstick skillet on medium heat.  Spray it with olive oil and when it’s hot, add the chicken pieces.  Cook for about 8 minutes until the outside edges are seared and no longer pink.  When the chicken is about 80% finished cooking, add the diced red pepper and cook the chicken and the red pepper together.
  4. Once the shallots are ready, toss in the cubed pineapple and cook alone for about 2 minutes, then pour in the sauce.  Set the heat on low-medium and ensure the sauce is lightly simmering. Then, mix 1 tablespoon water with arrowroot starch and immediately add it to the skillet with the sauce.  Stir the sauce quickly so the arrowroot starch will not clump.
  5. Add the sauce to the chicken, remove the skillet from the heat and fold everything together using a spatula, ensuring every piece is coated.
  6. Season to taste with more pepper, soy sauce (or Braggs) and fresh cilantro.
  7. Enjoy with quinoa, jasmine or brown rice or even cauliflower rice for a lower-carbohydrate alternative.

213 calories, 27g protein,  5g fat, 13g carbs

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One Response to “DAY 21 – Some Tasty Meal Ideas!”

  1. Cathryn Says:

    Looks delicious.

    Like

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