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Nutritional Recipes

 

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Cheesy Broccoli Quinoa Bites

Cheesy Broccoli Quinoa Bites

Ingredients:

– 3/4 Cup Uncooked Quinoa, Rinsed
– 1 1/2 Cups Chicken Broth (water or vegetable broth)
– 2 Eggs, Lightly Beaten
– 2 Cups Finely Diced Broccoli Florets
– 1 Cup Finely Diced Yellow Onion
– 1 Minced Garlic Clove
– 1 1/2 Cups Shredded Cheddar Cheese
– 1/2 Tsp Paprika
– Dash of Crushed Red Pepper

Instructions:

– In a medium saucepan or rice cooker, if available, combine quinoa and broth or water. Cook according to package directions.
– Set aside and let cook
– In a separate large bowl, combine cooled quinoa, eggs, broccoli, onion, garlic, cheese and paprika
– Preheat oven to 350 degrees and grease muffin tins with cooking spray
– Put a heaping tablespoonful of the quinoa mixture into prepared muffin cups
– Bake for 15-20 minutes, until edges are golden brown
– Remove from oven and let cool for 5 minutes
– Enjoy!


 

artichoke

 

 Lemon Garlic Roasted Artichokes

Ingredients:

– 2-4 Artichokes
– Fresh Lemon Juice
– Minced Garlic
-Olive Oil
-Salt & Pepper

 

Instructions:

-Cut the top of the artichoke & the stem off
-Open up the leaves
-Spread some minced garlic in the center
-Drizzle with fresh lemon juice & olive oil into the leaves
-Season with salt & pepper
-Wrap tin foil around entire artichoke
-Bake at 425 degrees for 1 hour & 20 minutes


 

BBQ pizza      Hawaiian BBQ Chicken Pizza

   Ingredients:
-Boneless, Skinless Chicken Breasts, Diced & Cooked
-Salt & Pepper, To Taste
-Olive Oil Cooking Spray
-Whole Wheat Tortillas or Whole Wheat Flat Bread/Pita
-3 Tbsp. BBQ Sauce, All-Natural or Your Favorite
-¼ cup Pineapple Chunks
-¼ cup Sliced Bell Peppers, Color of Choice
-¼ cup Sliced  Red Onion
-Optional: ¼ cup Sliced Cherry Tomatoes
-Optional: A sprinkle of Mozzarella & Cheddar
-Optional: Chopped Cilantro

Instructions:

-Season chicken with salt & pepper
-Cook using your own method; set aside
-Preheat oven at 400°F
-Lightly coat a baking sheet with spray & place the tortilla shell on the tray
-Spread the BBQ sauce evenly around the shell leaving the outside inch free for the crust
-Combine all the other ingredients except for the cheese in a mixing bowl & toss
-Spread mixture evenly covering the BBQ sauce
-Top with the cheese, if using, & bake until cheese is melted & shell is lightly toasted, about 10-15 minutes


Sweet Potato Pizza Crust

 Sweet Potato Pizza Crust

Ingredients:

1-2 Large Sweet Potatoes
1/2 Tsp. Minced Garlic
1/2 Tsp. Salt & Pepper
1/2 Tsp. Italian Seasoning
2 Egg Whites
Your Favorite Toppings

Instructions:

-Using a food processor, pulverize raw sweet potatoes
-Mix in garlic, salt, pepper, Italian seasoning & egg whites
-Spread mixture on a greased or lined baking sheet or a pizza round
-Make sure to spread evenly (if it’s too thick the crust will be mushy)
-Bake at 425 degrees for 20-25 minutes
-Remove from oven & put the toppings on
-I used a BBQ sauce, broccoli, bell pepper, onion, pineapple, chicken & a sprinkle of mozzarella and Parmesan cheese.
-Return pizza to the oven & bake for 12 more minutes
-Broil for 2-5 minutes to crisp cheese
-Serve & enjoy!

 


 

Beef Stroganoff

 Beef Stroganoff

Ingredients:

1 lb. Beef Sirloin, cut into 1-inch cubes
1 large Onion, chopped
3 cups Mushrooms, whole or sliced
1 Carrot, sliced
4 cloves garlic, chopped
½ Beef Broth, from bouillon
1 cup whole plain Yogurt
½ cup Skim Mozzarella Cheese
Salt & Pepper to taste
1 Bunch of Parsley

Instructions:

-Brown beef in a large nonstick skillet coated with olive oil cooking spray over medium-high heat
-Add onion, mushrooms, carrot and garlic, continue to stir-fry for an additional 6-8 minutes, until vegetables start to brown
-Add beef broth, salt and pepper, bring to a low boil, and then add yogurt 1 tbsp. at a time, stirring constantly
-Cover and simmer for 15 minutes on medium-low
-Remove lid, add cheese, and stir until thoroughly blended
-Garnish with chopped parsley
-Serve & Enjoy!


 

pulled pork crock potCrock Pot Pulled Pork

Ingredients:

2 Lb. Pork Roast (Excess fat trimmed off)
3 Peeled Garlic Cloves
½ Cup Your Favorite Hot Sauce
3 Tbsp. Paprika
2 Tbsp. Garlic Powder
2 Tbsp. Chili Powder
1 Tbsp. Cumin
2 Tsp. Cayenne Pepper
1 Tbsp. Red Pepper Flakes
2 Tsp. Salt
1 Yellow Onion, Diced
2 Green Bell Peppers, Diced
2-14oz. Cans of Fire-Roasted Tomatoes
1-14oz. Can of Tomato Sauce
Garnish with sliced Avocado & Green Onion

Instructions:

-Place pork roast in crock pot
-Press knife into roast in 3 spots & press peeled garlic cloves into the holes made with the knife
-Pour hot sauce over meat
-Sprinkle paprika, garlic powder, chili powder, cumin, cayenne, red pepper flakes & salt on top of the roast
-Place onions, bell peppers, tomato & tomato sauce on top of the roast
-Cover & cook 8-10 hours on low
-Top with sliced avocado & green onions
-Serve & Enjoy!


 

Mediterranean Salad with beefMediterranean Salad with Beef

Ingredients:

6 oz. Sliced Sirloin Steak
2 Pinches Salt
1 Pinch Pepper
Olive Oil Spray
1 Tsp. Fresh Minced Garlic
5 Small olives
I cup Diced Cucumbers
1 cup Diced Tomatoes
½ cup Low-Fat Feta Cheese
½ cup Sliced Onions

Instructions:

-Season beef evenly with salt and pepper
-Preheat a non-stick skillet pan on medium heat, lightly coat with spray
-Add beef and sauté until lightly browned, stirring occasionally
-Add garlic and cook 1 minute more, remove and set aside
-Combine olives, cucumbers, tomatoes, cheese and onion in a bowl and top with beef
-Drizzle one serving of your favorite dressing on the salad and serve
-Serve & Enjoy!

Serves 1 Large or 2 Small

Variations & Options:

For a post-workout option, add ½ cup chickpeas or beans to the salad and serve with whole grain bread. For veggie variety, substitute the onion with grated fennel or red pepper. You can also substitute fresh tomato with sundried tomato.


 

Crockpot breakfastCrockpot Breakfast

Ingredients:

8 Eggs, Whisked
1 Sweet Potato or Yam, Shredded
1 lb. Your Favorite Sausage, Broken Up
1 Yellow Onion, Diced
1 Tbsp. Garlic Powder
2 Tsp. Dried Basil
Salt & Pepper to taste
Any extra veggies you want to put in: Peppers, squash, etc.

Instructions:

-Grease crockpot with a small amount of coconut oil or olive oil
-Shred the sweet potato or yam. You can use a grater
-Add all ingredients & combine well
-Cook on low for 7-8 hours
-Serve & Enjoy!


BALSAMIC CHICKENTomato Balsamic Chicken & Baby Spinach

Ingredients:

1 Tablespoon Olive Oil
3 cloves of Garlic, Chopped
2 (8 ounce) Boneless, Skinless Chicken Breasts
8 ounces Baby Spinach
2 Tablespoons Balsamic Vinegar
1/3 cup Low-Sodium Chicken Broth
2-3 Tomatoes, Diced

Instructions:

-Heat a large sauté pan over medium heat, add olive oil and heat
-Add garlic and cook for about 1 minute
-Add chicken, cook 4 minutes per side or until cooked through and juices run clear. Then remove chicken and set aside
-To the same pan, add spinach and cook until just about wilted, about 1-2 minutes. Remove from pan and set aside
-Lower heat to medium; add balsamic vinegar and chicken broth to the pan and stir, scraping the bottom to remove any brown bits
-Add tomatoes, bring to a simmer and cook 3-5 minutes
-Place spinach in a serving bowl, put chicken on bed of spinach and top with balsamic-tomato sauce.
-Serve & Enjoy!

 

To review Precision Nutrition Guidelines visit: http://www.precisionnutrition.com/

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