10 Minute Marinade

Eating clean can get boring. Our weekly menu usually consists of chicken or fish (and the occasional ground turkey), some form of green veg, and, in the evening, brown rice or quinoa. The brilliant thing about lean proteins, is that they are rather bland and absorb flavor like a sponge... When you hit them with some acidity, and this recipe does just that! Don't fall victim to those store bought disasters. You know the ones you dredge your chicken in overnight that fail to penetrate the surface. Try this super quick flavor punch, guaranteed to make those taste buds tingle!

Ingredients:

1/4 cup olive oil

1/4 cup red wine vinegar

1/4 cup fresh squeezed lemon juice

1/4 Dijon mustard

2 Tbsp dried oregano

1 Tbsp garlic powder

1 tsp salt

1/2 tsp black cracked pepper

Recipe:

Mix it all up and marinate.

That's it!

Enjoy it on fish, chicken, or veggies!!!

Parmesan & Herb Roasted Root Veg

Tasty doesn't have to be complicated. Though I do enjoy eating my veggies raw or simply steamed, without dressings, dips, or seasoning, my family does not. In an effort to appease the masses, yet stay true to our clean diet, I dress my veg in a light olive oil, toss with dried herbs and seasonings, and sharp cheese. One of my favorite combinations is garlic, thyme, and Parmesan cheese and thus this recipe evolved. It doesn't get much easier than this!

Ingredients:

2 lbs of potatoes (any variety)

2 lbs of baby carrots

1/4 cup shaved Parmesan 

4 Tbsp olive oil

1 Tbsp garlic powder

1 tsp thyme

1 tsp salt

Recipe:

Preheat oven to 400 degrees.

Cut potatoes into 1 inch cubes.

Toss potatoes and carrots in olive oil, garlic powder, thyme, salt, and Parmesan cheese.

Spread out in a single layer on a baking sheet.

Bake in the oven for 45 minute or until carrots are soft.

Enjoy!!!

Chocolate Peanut Butter Protein Bars

Who doesn't love a late night snack? I certainly do! These chocolate peanut butter protein bars not only pack a protein punch, ideal for nighttime recovery, but also satiate that sweet tooth begging to ruin the day's hard work. I really don't have much to say about this recipe other than try it, you won't be disappointed!!!

Ingredients:

2 cups peanuts

2 cups pitted dates

1/2 cup vanilla or chocolate protein powder

1/4 cup dark chocolate chunks

Recipe:

Process 1 cup of peanuts into peanut butter. Blend the protein powder into the peanut butter.

Add remaining peanuts and chocolate chips. Pulse a few quick times to break down the peanuts and chocolate.

Add dates 1 cup at a time. Process until ingredients combine. You may have to stir in some of the peanut butter protein mixture to thoroughly combine.

Press mixture into a parchment lined pan.

Refrigerate for 30 minutes then cut into bars.

Store in refrigerator.

ENJOY!

Savory Stuffed Butternut Squash

We have been overflowing with butternut squash lately. I use to just roast them with a little olive oil, or add them cubed to pasta and potato dishes, but that gets old. This recipe came about as a spin on an old favorite. When I first came up with the recipe, I used breakfast sausage as the base, and it was every bit as sinful as it sounds. After my husband's clean bulk challenge, I had to figure a way to cut back the fat and ramp up the protein, that is where my skinny version comes in. No matter your taste, or dietary needs, this dish is sure to satisfy. 

If you have never tried quinoa, I urge you to give it a try. It has more fiber and protein than brown rice, is just as simple to cook, and has an amazing texture! If you're still not a fan, just substitute brown rice for quinoa and increase the cooking time to 45 minutes for an equally satisfying dish.

Ingredients:

Sinful:

1.5 cups uncooked quinoa

3 cups chicken broth

1 lb ground breakfast sausage

1 cup diced bell peppers

1/2 cup dice onion

4 medium butternut squash

1-2 Tbsp olive oil

Salt to taste

Skinny:

1.5 cups uncooked quinoa

3 cups chicken broth

1 lb ground turkey

1 tsp basil

1 tsp oregano

1 tsp rosemary

1 tsp thyme

1 tsp salt

1 tsp garlic powder

1 cup diced bell peppers

1/2 cup diced onion

4 medium butternut squash

1-2 Tbsp olive oil

Recipe:

Preheat oven to 400 degrees.

Cut butternut squash in half, length wise.

Use a spoon to scoop out the seeds.

Place squash inside up on a baking sheet and drizzle with olive oil.

Bake at 400 degrees for 45 minutes - 1 hour, until soft.

In a large skillet, over medium high heat, brown sausage or turkey. If you're using turkey, add basil, oregano, rosemary, thyme, garlic, and salt to browned meat.

Add diced onions and peppers to the browned meat. Sauté until peppers are soft and onions transparent.

In a heavy sauce pan, over high heat, add chicken broth and quinoa. Bring to a boil.

Cover and reduce heat to a simmer for 15 minutes.

Set aside to cool for 5 minutes.

Add cooked quinoa to browned meat and stir until combined.

Spoon over top of the butternut squash.

Enjoy!

Skillet Chicken and Vegetables

 

I have been challenged to create healthier, leaner, more simple dishes. My husband and I have been working out for some time now, and though we eat relatively healthy, and have seen some gains, we both agree that we have not yet hit our peak. In an attempt to bulk the clean way, I am going to have to get creative. I for one, do not eat for the purpose of fuel alone. I appreciate a meal that tastes good! Sadly, I have let the ball drop, serving more dishes with an added pad of butter or side of bacon. In an attempt to clean up my cooking, I plan to make more meals high in protein, flavor, and veggies, and low in starches and unless carbs. No worries, we will still have cheat meals, so if you enjoy my gluten free comfort food, stay tuned, they will just be fewer and further between! And for those of you that want a quick and simple, heathy, flavor packed dish, then you are in the right place, too!

Now for a quick meal reference. I won't admit to having come up with the base recipe for this dish, but, with a few good tweaks, I think I have made this one my own!

Ingredients:

4-5lbs bone in, skin on, chicken (quartered, thighs, breast, legs, any variation will do)

1 lb carrots

1 lb mushrooms

4 stalks celery, chopped

1 medium onion, chopped

2 Tbsp olive oil

1.5 tsp salt, more or less o taste

0.5 tsp pepper, more or less to taste

1 tsp dried rosemary

1 tsp dried sage

1 tsp dried tarragon

1 tsp dried thyme

1 tsp garlic powder

Instructions:

Preheat oven to 400 degrees.

Season chicken with 1 tsp salt and pepper. I typically cut my chicken breasts in half so they will cook more evenly. 

Heat olive oil in a cast iron skillet, over medium high heat, until oil just begins to smoke.

Place chicken in skillet, skin side down.

Flip chicken when skin starts to brown, about 7-8 minutes.

Mix herbs and garlic powder. Sprinkle the mixture over the top of the chicken.

Top chicken with vegetables, season veg with 1/2 tsp salt, and place skillet into the oven.

Cook chicken and veg at 400 degrees for 20-25 minutes until chicken is done and carrots are soft.

Retrieve chicken from the bottom of the skillet and lay on top of vegetables.

Return chicken to oven for an additional 5 minutes, or until skin is crispy.

Serve as is or with a side of brown rice or quinoa.

Enjoy!

Gluten Free Chicken Fingers

What kid doesn't like like chicken fingers? They were practically a food group in our house, when I was growing up. It makes me sad that Emily will never get to enjoy fast food chicken fingers! Don't get me wrong, I wouldn't load her full of processed foods even if we weren't gluten free, but I would love to be able to swing by the drive through once in a while. Though she may never know the fried yummy goodness I grew up on, I have managed to come up with a pretty awesome alternative. This recipe is chicken finger licking good!

Ingredients:

2 lbs of skinless chicken breast or tenders

1 cup of gluten free baking mix (ANY mix will do)

1/4 cup Cajun seasoning mix (store bought or recipe below)

2 eggs

2-4 cups olive oil (you want an inch of oil in your pan to fry in)

Honey Mustard:

1/2 cup yellow mustard

1/2 cup honey

Cajun Seasoning Mix:

1 1/2 Tbsp salt

1 1/2 Tbsp paprika

1 Tbsp cayenne pepper

2 tsp dried oregano

2 tsp onion powder

2 tsp garlic powder

2 tsp ground thyme

2 tsp white pepper

2 tsp black pepper

Recipe:

Heat oil in a skillet over medium high heat. You want to make sure the oil is good and hot before you put the chicken in to keep the breading from absorbing the oil. If your oil starts to smoke, turn the heat down a bit.

If you are using chicken breast, cut these into 1-2 inch strips and pound them out to about 1/2 inch thick. This will allow for quicker, more even cooking.

Mix 1/4 cup Cajun seasoning with baking mix.

Beat eggs.

Dip chicken into egg, then the breading mix.

Lay into frying pan. The oil should start furiously bubbling around the chicken strip, if it's not, your oil is not hot enough. You may have to fry in batches so not to over crowd the pan.

Flip when edges begin to brown, about five minutes.

Cook until done, about 4-6 minutes. The breading should be golden brown on both sides. I usually take the largest strip out first and cut it in half to check for doneness. 

Let cool on a bed of paper towels. Doing so will keep your fingers from being overly greasy!

Whisk mustard and honey together and serve on the side.

ENJOY!!!