Tag: protein

Qunioa and goat cheese breakfast cups

Quinoa and Goat cheese Breakfast cups
Print Recipe
Pre-portioned breakfast cups that pack a protein punch.
Servings Prep Time
12 cups 10 min.
Cook Time Passive Time
30 min. 5 min.
Servings Prep Time
12 cups 10 min.
Cook Time Passive Time
30 min. 5 min.
Quinoa and Goat cheese Breakfast cups
Print Recipe
Pre-portioned breakfast cups that pack a protein punch.
Servings Prep Time
12 cups 10 min.
Cook Time Passive Time
30 min. 5 min.
Servings Prep Time
12 cups 10 min.
Cook Time Passive Time
30 min. 5 min.
Ingredients
Servings: cups
Instructions
  1. Pre-heat oven to 350 degrees. Prep cupcake pan by spraying with non-cook cooking spray.
  2. Cook quinoa according to directions and let cook.
  3. In large bowl, combine egg whites, cooked quinoa, spinach and salt and pepper.
  4. Scoop into muffin tins. Top with a tablespoon or so of goat cheese crumbles.
  5. Bake in 350 degree oven for 30 min. or until set. Enjoy all week long as these little babies re-heat beautifully!
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Quinoa and Goat cheese Breakfast cups

egg white muffins

I always start my day off with a big dose of clean protein and egg whites are my “go to” breakfast. However, they can get a bit old as they tend to be on the bland side. Therefore, I’m always looking for ways to “spice them up!” These little breakfast cups are super healthy and totally yummy.

Island Pork Tenderloin

Island Porl Tenderloin
Print Recipe
This yummy and easy pork tenderloin is perfect for a quick and easy mid week dinner. Plus, if you have leftovers, pork is always perfect for a quick and healthy stir fry.
Servings Prep Time
6 10 min.
Cook Time Passive Time
20-30 min. 5 min.
Servings Prep Time
6 10 min.
Cook Time Passive Time
20-30 min. 5 min.
Island Porl Tenderloin
Print Recipe
This yummy and easy pork tenderloin is perfect for a quick and easy mid week dinner. Plus, if you have leftovers, pork is always perfect for a quick and healthy stir fry.
Servings Prep Time
6 10 min.
Cook Time Passive Time
20-30 min. 5 min.
Servings Prep Time
6 10 min.
Cook Time Passive Time
20-30 min. 5 min.
Ingredients
spice rub
Glaze
Servings:
Instructions
  1. Stir rub ingredients together. Rub over meat and put in refrigerator until ready to cook.
  2. Heat oil in ovenproof 12-inch heavy skillet (I used my cast iron pan.) Brown pork until golden. Don't cook through.
  3. Mix glaze ingredients. Pour over browned pork.
  4. Transfer meat to 350 degree oven and cook until desired doneness about 20 min. Let pork stand before cutting. Enjoy!
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Island Pork Tenderloin

island pork tenderloin

Healthy eaters often turn to chicken as a means of satisfying their protein needs. Don’t forget about pork – the other white meat! It’s easy to prepare and goes a long way. I made this recipe last week and it was a hit the first and second time around!

Skinny Enchilada Casserole

enchilada casserole

I’ve become an avid tennis player in the last year. Some would even say I’m a bit obsessed. Most of those people don’t play sports and haven’t gotten the opportunity to be part of a team and all of the fun that goes along with it. I currently play on two teams and play recreationaly with  bunch of lovely ladies that I now call friends.

Tennis is very social. And where there is social, there is food! The home team is responsible for providing a meal and drinks following the game. While this can sometimes be difficult especially during the week, it is a great opportunity to try out new casseroles and other crowd  pleasers. Being the “Fit-chick,” I always like to try to make something as healthy as it is yummy. I prepared this casserole at my last home match and I actually got an e-mail from a lady on the other team requesting that I post it. Thanks for the reminder Alyssa!

Coconut Lime Chicken

Coconut Lime Chicken
Print Recipe
This slightly exotic meal is easy to prep ahead of time, toss in the fridge and forget until your ready to cook it and most importantly, delicious!
Servings Prep Time
4 10 min.
Cook Time
15 min.
Servings Prep Time
4 10 min.
Cook Time
15 min.
Coconut Lime Chicken
Print Recipe
This slightly exotic meal is easy to prep ahead of time, toss in the fridge and forget until your ready to cook it and most importantly, delicious!
Servings Prep Time
4 10 min.
Cook Time
15 min.
Servings Prep Time
4 10 min.
Cook Time
15 min.
Ingredients
Servings:
Instructions
  1. Wash and dry chicken breast. Cut away any fat. Butterfly chicken breast but cut all the way through to make two pieces of chicken. Place in large zip lock bag.
  2. Place all remaining ingredients in bag with chicken. Massage bag to fully mix ingredients and place in fridge until ready to cook or for a minimum of 30 min.
  3. When you are ready to cook, spray grill pan with non-stick cooking spray. When hot add the chicken and grill on both sides until done.
  4. In a separate pan, put remaining marinade and cook until it comes to a boil to ensure that it is safe to eat.
  5. Serve chicken over rice with marinade if you like and enjoy!
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Coconut Lime Chicken

Coconut lime chicken

Being a busy mom, I am constantly in search of recipes that are quick and easy, but still healthy and tasty! There is nothing I love more than make ahead marinated meals that can sit in the fridge for days if life gets in the way and thrown on the stove at the last minute for a quick and healthy meal. That is why I love this recipe! It takes 5 minutes to prep and 15 minutes to cook when you are ready. How is that for simple!

Kalamata-Feta Chicken

Kalamata -Feta Chicken
Print Recipe
This is a quick, easy and fresh recipe for those busy nighst when you want to eat right but are short on time.
Servings Prep Time
4 10 min.
Cook Time
15 min.
Servings Prep Time
4 10 min.
Cook Time
15 min.
Kalamata -Feta Chicken
Print Recipe
This is a quick, easy and fresh recipe for those busy nighst when you want to eat right but are short on time.
Servings Prep Time
4 10 min.
Cook Time
15 min.
Servings Prep Time
4 10 min.
Cook Time
15 min.
Ingredients
Servings:
Instructions
  1. Cook orzo according to recipe.
  2. Combine olives, tomato, parsley, cheese, 2 tsp. fresh oregano and 1/8 tsp. salt.
  3. Season chicken with salt. pepper and oregano.
  4. Coat pan with cooking spray. Cook chicken until done and top with olive and tomato mixture.
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Chipotle Crusted Pork Tenderloin

Chipotle Crusted Pork Tenderloin
Print Recipe
Servings Prep Time
6 5 min.
Cook Time Passive Time
20 min. 10 min.
Servings Prep Time
6 5 min.
Cook Time Passive Time
20 min. 10 min.
Chipotle Crusted Pork Tenderloin
Print Recipe
Servings Prep Time
6 5 min.
Cook Time Passive Time
20 min. 10 min.
Servings Prep Time
6 5 min.
Cook Time Passive Time
20 min. 10 min.
Ingredients
Servings:
Instructions
  1. Preheat grill to medium heat.
  2. In a large resealable bag, combine all spices. Place meat in bag and shake until coated. Refrigerate for at least 15 min.
  3. Coat grill with cooking spray. Grill meat for approximately 20 minutes or until done. Remove from grill and let sit before cutting into.
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