Lemon chicken and broccoli pasta

• 1/4 cup lemon juice
• 1/4 cup olive oil
• Salt and pepper
• Thyme
• 2 chicken breasts
• Seasoned salt for chicken 
• Broccoli florets
• Pasta
• 2 TBS butter
• Minced garlic or roasted garlic
• Lemon zest
• Cheese to mix in

1. Sauté or bake chicken with seasoning on it (lawrys or seasoned salt)
2. Steam broccoli
3. Cook pasta
4. Mix broccoli and pasta in big bowl
5. Heat butter, oil, garlic and lemon zest for a minute
6. Off heat add in lemon juice, salt and pepper
7. Add this butter sauce to the broccoli and pasta and toss, add in shredded cheese once cooled a little

Lentil Soup crockpot

• 2 cups lentils rinsed
• 3 celery stalks chopped
• Same amount of chopped carrots
• 2 cloves minced garlic
• Chopped bacon 
• 2 cups beef broth
• 6 cups water
• Spices: salt, pepper, oregano, thyme, garlic salt, onion powder, chopped onion, parsley
• 1 can petite diced tomatoes added at the end along with a few handfuls of spinach
• Add a little parm cheese at the end 
• Top with cheese when served 

Mix everything in crockpot and cook on low for 8 hours

Chicken Ragu

• 1 lb ground chicken or chicken sausage 
• salt and pepper
• nutmeg, tyhyme, sage, garlic salt, onion powder, onion flakes
• 2 celery sticks chopped
• 2 minced garlic clves
• 2 tablespoons tomato paste mixed around
• cup of marsala wine
• 2 cups of beef stock
• 1 cup milk
• a few handfuls of spinach 
• 1 bag of egg noodles
• handful of shredded parm/romano cheese
• olive oil 
• cup of starch water

1. brown chicken
2. add seasoning and remaining ingredients up until noodles
3. Cook all  ingredients (before noodles) for 45 mins on low, covered 
4. cook noodles al dente and add to sauce
5. add some starch water, noodles, olive oil and cheese and stir

Chicken Swedish Meatballs

Meatballs

• 1 lb ground chicken
• salt and pepper 
• 1 tsp onion flakes
• 1 tsp onion powder
• 2 tsp garlic powder
• 2 garlic cloves minced
• 2 eggs
• 1 tbs canola oil
• 1 1/2 cups bread crumbs
• 2 tbs worchestershire sauce
• 1/2 cup milk

Sauce:

• 1 stick butter melted
• 1/2 cup flour
• 1/2 cup coconut cream
• 4 cups beef broth
• 3 tbs worchestershire sauce
• 1 tsp pepper
• 1 tsp garlic salt
• parsley

1. mix together all ingredients for meatballs
2. bake at 400 degrees for 20 mins (flip half way through to avoid burning)
3. separate pan, melt butter and whisk in flour to create a roux
4. mix in the beef broth slowly
5. mix in the worchershire sauce, pepper and garlic salt
6. once the meatballs are cooked, add into the sauce and coat each meatball with the sauce
7. top with parsley (and pepper)
8. serve over egg noodles

Taco Stuffed Peppers

• 1 lb ground chicken
• 1 low sodium taco packet
• 2 cups of spinach
• 1 TBS chia seeds
• 1 can low sodium diced tomatoes drained
• salt and pepper
• 2 red peppers
• garlic powder
• shredded Mexican cheese for topping for each pepper half

1. Cut peppers in half lengthwise, boil in water for 5 mins and remove with tongs and let cool
2. brown chicken meat until cooked and add the taco packet (following instructions with water)
3. Add in the spinach, garlic powder, chia seeds and tomatoes
4. Mix together until the spinach is wilted into the meat
5. once cooked, place as much of the meat mixture into each of the pepper halves
6. place in the oven for about 20 mins
7. right before removing, place cheese on each of the peppers and remove once the cheese is melted

Chicken Sausage and Peppers

• 6 links of hot sausage
• 6 links of sweet sausage
• 2 cloves of garlic minced
• 2TBS coconut oil
• 3 peppers sliced
• 1 can diced tomatoes
• 3 cups spinach
• 2 TBS flax seed
• 1 package of brown gravy mix
• 1 box of pasta 

1. Add coconut oil and garlic to skillet on medium high heat
2. cut up the sausage and cook in the skillet about 7 mins per side
3. Cook the pasta in a seperate pan
4. mix 1 cup of water with the gravy mix and pour over the cooked sausage in the pan
5. add the peppers in as well
6. add in the tomatoes with the juice
7. add in flax seed
8. add in spinach and mix until wilted slightly
9. cook on medium until the sauce has thickened (add flour if needed to thicken slightly)
10. Add the cooked pasta to the sausage pan and mix well

Spaghetti Squash and Chicken Meatballs

• 1 lb ground chicken
• 1/4 cup Italian breadcrumbs
• dash fresh parsley
• 2 eggs beaten
• 1 TBS 2% milk
• 1 TBS ketchup
• 1/2 cup grated parm cheese
• 2 TBS flax seeds
• Dash of garlic powder
• dash salt and pepper
• 1 spaghetti squash
• 1 TBS olive oil
• 1 garlic clove minced
• 2 cups pasta sauce

1. Poke holes in the squash and bake on 400 for 45 mins
2. cut down the middle and let cool
3. scrap out with a fork into a bowl
4. top with pasta sauce
5. sauté minced garlic with oil
6. combine all ingredients and spoon into the sauté pan
7. cook on high until the chicken starts cooking through then flip to cook the other side
8. place on top of the squash and serve!

Cauliflower Topped Shepards Pie

• 1 lb of ground chicken
• 3 carrots chopped
• 2 celery stalks chopped
• 2 TBS coconut oil
• 2 garlic cloves minced
• 2 TBS flour to thicken as needed
• 2 TBS tomato paste
• 1 cup chicken broth
• 1 TBS Worcestershire sauce
• 1/2 cup corn
• 1/2 cup peas
• 2 handfuls of fresh spinach
• 1 tsp flax seed
• 1 TBS parsley
• 1 bag frozen cauliflower
• 2 TBS coconut milk
• salt and pepper to taste
• dash garlic powder

1. steam the cauliflower, blend in food processor, add milk, salt and pepper, garlic powder, seasoning as needed, let cool
2. heat coconut oil in skillet and add minced garlic and let brown
3. add in chopped carrots and celery until soft
4. add in ground chicken and season with salt and pepper and cook through
5. Add tomato paste, chicken broth and Worchester sauce and flour as needed
6. stir and let simmer 5 mins
7. mix in spinach, peas, corn and flax seed and mix
8. salt and pepper as needed, top with parsley
9. fill ramekins with meat mixture and top with cauliflower
10. top with a pinch of parm shredded cheese
11. bake at 425 for 20 mins or until browned on top
    
    
    
    
    

Pretzel Crusted Honey Mustard Chicken

• 4 Chicken breasts
• 1 cup of panko breadcrumbs
• 1 cup of pretzel crumbs
• salt and pepper to season
• 1/2 cup honey Dijon
• 1/2 cup honey
• 1/2 cup olive oil
• flour for dipping

1. Preheat to 400 degrees
2. food process the pretzels until breadcrumbs and mix with panko
3. make the sauce- mix honey, mustard, oil and salt and pepper until smooth and taste to see if you need to add more honey or mustard
4. Keep some of the sauce on the side for dipping afterwards
5. pound the chicken so it's thin
6. dip the chicken into the flour, then the honey mustard then the pretzel mixture
7. Bake for about 20 mins

"First Date" Chicken

• 4 Chicken breasts
• 1 TBS honey Dijon mustard per chicken breast
• Salt and Pepper to season
• Olive oil
• 1/2 cup Panko Breadcrumbs
• 1/2 cup Italian breadcrumbs
• 1/4 cup parm cheese
• Rosemary for seasoning

1. Preheat to 400 degrees
2. Pound the chicken breasts so they're thin and cook evenly
3. season with S+P and olive oil
4. Spread a thin layer of honey Dijon mustard over each breast
5. Mix the bread crumbs, cheese and rosemary together in a shallow dish
6. Dip the mustard side of the chicken breast into the breadcrumb mixture and push down firmly
7. Lightly mist each piece with cooking spray
8. Bake on the baking sheet for 20 mins until brown on top

Buffalo chicken pot pie

- 2 chicken breasts chopped in bite size pieces
- 2 carrots chopped
- 2 celery stalks chopped
- 1 TBS butter
- 1 tsp pepper
- 1 tsp garlic powder
- 1 TBS flaxseed
- 1/2 sweet baby rays buffalo wing sauce marinade
- 1/4 cup plain fat free yogurt
- 1/4 cup part skim moz shredded cheese
- 4 TBS blue cheese crumbles
- 2 pie crusts
- 1 egg beaten

1. Melt butter in pan
2. Add in chopped carrots and celery and sprinkle with pepper, garlic and flaxseed
3. Sauté for 10 mins
4. Push the veggies aside and add in chicken and cook
5. Lower heat and add in wing sauce and yogurt and mix
6. Remove from heat and add in moz cheese
7. Place 1 pie crust on the bottom of the ramekins
8. Fill ramekins with chicken mixture and sprinkle with 1 tbs blue cheese crumbles
9. cover with 2nd pie crust
10.  Brush pies with 1 beaten egg
11.  Bake 350 for 25 mins

Paleo Chicken and Apple Sausage Hash

Paleo Chicken and Apple Sausage Hash

• 1 lb Chicken Apple Sausage
• 1 sweet potato chopped into bite size pieces (uncooked)
• 1 apple chopped into bite sized pieces
• 1/3 cup brown sugar
• 1/3 cup of maple syrup
• 1 cup apple cider
• about 2 handfuls of kale
• pepper to taste
• 1 teaspoon cinnamon
• A dash of nutmeg
• 2 tablespoons of coconut oil
• 1 tablespoon flaxseed

1. Heat coconut oil in a frying pan/skillet over medium high heat
2. Remove the casing from the sausage and break the meat apart into 1 inch pieces and place the meat into the warm pan
3. Once the meat is cooked, add in the sweet potato, apples, maple syrup and brown sugar, pepper, cinnamon and nutmeg. Mix and cover for about 5 mins
4. Once the apples start to become translucent, add in the apple cider slowly
5. Once the apple cider has cooked into some of the ingredients, add the kale and flaxseeds

Butternut Squash Mac & Cheese

• half a box of pasta
• 1 bag frozen butternut squash
• 2 TBS chicken broth
• dash of salt & pepper
• dash garlic powder
• 2 TBS flax seed
• 1 TBS parm cheese
• 1 1/2 cups shredded cheddar cheese
• 1/2 cup milk
• 2 TBS flour
• 2 TBS butter

1. Cook pasta and drain
2. microwave squash and puree in food processor. Add in broth, salt, pepper and garlic.
3. Whisk together butter and flour until thickened
4. Whisk in milk, squash until thickened
5. remove from heat and mix in the cheeses
6. Stir in flax seeds
7. Add in the pasta

Summer Chicken Strawberry Salad

Summer Chicken Strawberry Salad

• 2 chicken cutlets
• 1 bag of baby spinach 
• 1/2 cup olive oil vinegrette/dressing mix
• 1 tablespoon of poppy seeds
• 1 container of strawberries sliced
• handful of dried cranberries
• 1 tablespoon flaxseeds
• 1/4 cup reduced fat shredded moz cheese
• 2 avocados chopped
• handful sliced honey roasted walnuts
• 1/4 cup olive oil
• salt & pepper

1. Marinate the chicken cutlets in olive oil, salt and pepper
2. Grill until cooked, cut into cubes
3. Add all of the remaining ingredients into your salad bowl and place in the fridge for about 10 min

Chicken Francese

Chicken Francese

• 1 lb thin chicken cutlets
• 3 eggs beaten
• 1TBS milk
• 2 TBS butter
• salt & pepper
• 1 clove garlic minced
• 2 TBS lemon juice
• 1/4 TBS olive oil
• 1 teaspoon fresh parsley
• 3/4 cup chicken broth
• 1/4 cup flour
• Cooked pasta 

1. Heat oven to 350 degrees
2. Heat oil in pan on medium to high heat
3. Create the dredging stations by putting the flour, salt & pepper in 1 dish and the eggs and milk in another
4. Dip the chicken in the flour, then the egg mixture, then back in the flour
5. Place the floured chicken in the pan. About 5 mins on each side so that the crust is lightly browned
6. Place the chicken in a casserole dish and into the oven for about 10 mins to finish cooking all the way through 
7. Lower the heat for the pan to low- medium heat and add in 1 TBS of olive oil
8. Add in the minced garlic and let simmer for about 2 mins
9. Add the lemon juice and chicken broth next and let simmer for about 5 mins
10. Add in the butter and mix around until melted
11. Add in about 1/4 cup of flour to thicken mixture
12. Add in the cooked pasta
13. Remove the chicken from the oven and place on top of the pasta
14. Sprinkle with fresh parsley and serve!

Paleo Sweet and Sour Chicken

Paleo Sweet and Sour Chicken

• 1 lb chicken tenders cut into 1 inch pieces
• 1 red bell pepper
• 1 20 oz can pineapple chunks (save the juice)
• 3 cloves of garlic minced
• 1 bag of frozen cauliflower florets or 1 head of fresh cauliflower
• 1 cup of coconut flour
• 1 TB of sesame seeds
• 1 TB of flax seeds
• 3 TBS coconuts oil
• 1/4 cup soy sauce
• 1 tsp ginger
• 1 tsp honey

1. Steam the cauliflower
2. Once fully steamed, place in food processor and grind until it begins to look like rice
3. Set this aside and cover to be sure it stays warm
4. Melt the coconut oil in a pan on medium heat
5. Put the flour in a dish and coat all of the chicken pieces
6. Once the coconut oil is fully melted and hot, add in the chicken pieces
7. Brown on each side about 5-6 mins each
8. Remove the chicken and set aside on a plate with a paper towel
9. Add the strips of red bell pepper into the pan and cook on medium high for 3-5 mins until slightly tender
10. In a separate pot, mix together the pineapple juice, minced garlic, soy sauce, honey and the ginger. Place the heat on medium high and mix every min or so
11. Add the pineapple to the pan with the red peppers
12. Add in the sesame seeds, flax seeds, sauce mix and add the chicken back in
13. Top the mixture with the sauce and stir around quickly to be sure that all piece are coated with the sauce

Hawaiian BBQ Chicken Burgers

Hawaiian BBQ Chicken Burgers

• 1 lb ground chicken
• 1/4 cup BBQ sauce
• salt & pepper to taste
• 1 TB parsley
• 1 TB flax seed
• 2 cloves minced garlic
• 1/4 cup italian breadcrumbs
• 1/2 cup shredded swiss cheese
• 1 can pineapple slices (need 4 slices min)
• 2 TB pineapple juice (reserved from the pineapple can
• 4 pieces of swiss cheese

1. Mix all ingredients together except for the pineapple slices
2. Form and seperate into 4 equal burgers
3. grill for about 7-10 mins on each side
4. place a piece of swiss cheese on each of the burgers just long enough to let the cheese melt slightly
5. Place the pineapple slices on the grill for about 2-3 mins on each side just so that you see grill marks
6. Place the burgers on a bun or eat alone
7. Add extra BBQ sauce as needed

Paleo (ish) Chicken Pot Pie

• 1 pound of chicken tenders
• 2 tablespoons coconut oil
• 1 bag of mixed vegetables (i used corn, green beans and peas)
• 3/4 cup of plain greek yogurt
• 1/3 cup of light sour cream
• 1 cup coconut milk
• handful of shredded low fat cheddar cheese
• 2 handfuls of fresh baby spinach
• 2 premade philsbury pie crusts at room temperature
• 2 tablespoons flax seeds
• 2 tablespoons of flour (any type of thickening agent you prefer)
• 2 teaspoons black pepper
• 1 tablespoon of italian seasoning
• 2 cloves of garlic (minced)

- Heat oven to 425
- Microwave the steam fresh vegetables or cook as needed and set aside for later use
- heat up a frying pan on medium high with coconut oil and place the chicken tenders in to the pan
- cook for 5-6 mins on each side
- once cooked, place the chicken tenders on a plate lined with a paper towel for draining any excess
- place the minced garlic in the pan and cook for about 1 min until it starts to brown
- lower the heat to medium and add the coconut milk
- whisk in the flour, greek yogurt and sour cream
- turn the heat up to medium high and allow the sauce to thicken for a couple of mins
- lower the heat back to medium low and add in the black pepper, flax seeds, italian seasoning, spinach and chedder cheese and mix well
- add the vegetables to the sauce mixture
- cut up the chicken tenders into bite size pieces and add into the sauce mixture as well
- place 1 of the pie crusts into the bottom of a pie pan
- pour mixture into the pie crust
- top with the 2nd pie crust
- crimp together the 2 pie crusts around the edges
- use a knife to cute 4 slits into the center of the pie
- bake at 425 for 20 mins
- let cool for 10 mins before serving

 

Paleo Chocolate Chip Cookies

• 1 1/2 cups of almond flour
• 1/4 teaspoon baking soda
• dash of sea salt
• 1 teaspoon of flax seeds
• 2 tablespoons of melted coconut oil
• 1/2 teaspoon of vanilla extract
• 1 whole egg
• 1/4 cup of maple syrup
• 1/4 cup of coconut milk
• 1/2 cup chocolate chips

- Mix together all the dry ingredients in one bowl
- Mix together all the wet ingredients in a separate bowl
- Combine the 2 mixtures and mix in the chocolate chips
- Refrigerate the batter for 20-25 mins
- Preheat the oven to 350 degrees
- Spray a cookie sheet with cooking spray
- Spoon the dough into small quarter size balls and place 1 inch apart on cookie sheet
- Bake for 10-12 mins
- Let the cookies cool for 5 mins and enjoy!