CHICKEN, SNAP PEA, AND MUSHROOM STIRFRY
Makes 1 serving
Ingredients
4 ounces raw, skinless chicken breast for women; 6 ounces for men, cut into bitesized
pieces
1 tablespoon tamari, divided
1 teaspoon honey
juice of 1 lime, divided
1 tablespoon extra virgin olive oil, divided
1 clove garlic, minced
1 portobello mushroom cap, thinly sliced
1 medium red bell pepper, thinly sliced
1 medium carrot, thinly sliced
6 heads baby bok choy, sliced into ½inch
strips
Procedure
In the morning or afternoon: Toss diced chicken breast with 1 teaspoon tamari, 1 teaspoon olive oil, honey, and the juice of ½ a lime. Marinate in a ziploc bag in the refrigerator for at least 3 and up to 12 hours.
Heat 1 teaspoon olive oil in a large skillet over medium heat. Remove chicken from the marinade and pat dry with paper towels. Add chicken to the pan and cook, stirring often, until cooked through, 57 minutes. Transfer cooked chicken to a plate. Heat the remaining
tablespoon of oil in the skillet over medium heat, add garlic and cook until fragrant, about 1 minute. Add snap peas, mushroom, bell pepper, a pinch of kosher salt and 1 tablespoon water and cook, stirring often, until mushrooms are soft and snap peas and bell pepper strips are cooked al dente, 34 minutes. Add bok choy, tamari, and the cooked chicken breast back to the pan and toss together. Cook just until the bok choy starts to wilt, about 2 minutes. Add the juice of the remaining ½ lime, toss, and remove from heat. Serve immediately.
377 calories, 18.4 g fat (2.7 g saturated fat), 27.4 g carbohydrate (10.7 g fiber, 9.1 g sugars),
39.9 g protein, 699 mg sodium 70 mg cholesterol
KALE AND BANANA SMOOTHIE
Makes 1 serving
Ingredients
kale leaves from 1/2 bunch (about 3 cups), center ribs removed
1 large ripe banana, peeled then frozen
1 cup unsweetened almond milk
1 tablespoon almond butter
¼ teaspoon vanilla extract
Procedure
Cut the banana into 1 inch chunks, then add all ingredients to a high speed blender and puree until smooth (about 1 minute).
295 calories, 13.2 g fat (0.8 g saturated fat), 43 g carbohydrate (9.5 g dietary fiber, 17.9 g
sugars), 10g protein, 226 mg sodium, 0 mg cholesterol
Scrambled Eggs with Fresh Salsa
Makes 2 servings
Ingredients
1 teaspoon coconut oil
1 small onion, diced
2 cups spinach
4 eggs, beaten
Sea salt and black pepper
Place a pan over medium-low heat. When the pan is hot, add coconut oil and onion. Sauté for 2 minutes until soft. Next, add spinach and sauté for 1 to 2 minutes until spinach begins to wilt. Finally, add eggs, sea salt, and black pepper. Scramble until cooked through.
Top with Fresh Salsa.
Fresh Salsa
Makes 2 to 3 cups
2 large tomatoes, chopped
½ small onion, chopped
1 jalapeno, chopped (optional)
1 lime, juiced
½ bunch fresh cilantro, chopped
Sea salt and black pepper
Add all the ingredients to a mixing bowl and stir gently. Cover and let it sit in the refrigerator until ready to eat.
MAPLE SALMON
Ingredients
1/4 cup maple syrup
2 tablespoons soy sauce
1 clove garlic, minced
1/4 teaspoon garlic salt
1/8 teaspoon ground black pepper
1 pound salmon
Directions
-
In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
-
Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
-
Preheat oven to 400 degrees F (200 degrees C).
-
Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.
