Vick's Perfect Baked Chicken Breasts

Vicki's Perfectly Baked Chicken Breasts

This is my super easy way to bake moist chicken breasts
1. Preheat oven to 350 degrees.
2. Wash the chicken breast thoroughly (pat dry)
3. Drizzle olive oil sparingly over chicken breast and then coat with different seasonings such as salt, pepper and herbs. (I love using McCormick Grinders)
4. Place the chicken breast in a baking dish and cover with aluminum foil. 
COVERING WITH THE FOIL IS THE KEY TO SUPER MOIST CHICKEN
5. Bake for approximately 30-40 minutes or until the internal temperature is 160 degrees, depending on how hot and even your oven cooks will determine the amount of time it takes. COOK TIME DEPENDS ON HOW THICK YOUR BREASTS ARE 35 MINUTES IS USUALLY PERFECT TIME TO CHECK THEM IF JUICES RUN CLEAR IS DONE
6. Let the chicken rest before slicing, this will help keep the moisture in the breast.
Following these simple steps will help you to make the best chicken possible for your family. Being able to cook it right can be a challenge but this has worked wonders for me and the kids love it!!
As always, enjoy!
Vicki :)


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VICKI"S KA–ZAGNA (Kale Lasagna)

 

Vicki's ….Kale Lasagna KA–ZAGNA

2 pounds of grass fed beef (may use other lean meats)

1 large onion

1 large red pepper

16 oz. Break stones 2% cottage cheese

2 cage free eggs

1 jar Bertolli Organic Traditional Tomato & Basil sauce

1 bunch of Kale

low fat sour cream about 8 oz.

Fresh mushrooms

Shredded low fat cheese for topping (optional)

Brown meat drain any juices

chop up veggies add to the pan

mix in all ingredients

Pull Kale leaves off of the stem put in the bottom of a 13x9 inch pan

pour all ingredients on top add shredded cheese if you like

Bake 350 for 45 minutes cover with foil

Ben & Vicki’s Yummy Meatballs

Ben & Vicki’s Yummy Meatballs

3 lbs. Grass fed beef

Chopped fresh parsley as much as you like

1 cup almond meal/flour

24oz. Classico Florentine Spinach & Cheese Sauce

1 tsp. McCormick Perfect Pinch Roasted Garlic & Bell pepper seasoning

3 cage free eggs

Mix all ingredients  except the sauce the sauce is added after the meatballs are done.....form into balls broil on low for 30 min. I make them on a broil pan so any grease drains out

This was a recipe Ben and I tried and we loved it 2 meatballs would be a serving

Makes 16 meatballs

Vicki's Broccoli & Pepper Casserole

Broccoli Mushroom & Pepper Casserole

2 pounds grass fed beef or any lean protein

5 whole cage free eggs7 egg whites

1 large green pepper diced

1 package of organic mushrooms

1 24oz. low fat cottage cheese

1 bunch of organic broccoli chopped

Directions :

Brown the meat drain any fat

mix everything together in a bowl

pour it in a 13x9 “ greased pan

Bake for about 40 minutes at 375

sprinkle the top with Italian seasoning or one of your favorites ENJOY!

Ben & Vicki's YUMMY MEATBALLS

Ben & Vicki’s Yummy Meatballs

3 lbs. Grass fed beef

Chopped fresh parsley as much as you like

1 cup almond meal/flour

24oz. Classico Florentine Spinach & Cheese Sauce

1 tsp. McCormick Perfect Pinch Roasted Garlic & Bell pepper seasoning

3 cage free eggs

Mix all ingredients  except the sauce the sauce is added after the meatballs are done.....form into balls broil on low for 30 min. I make them on a broil pan so any grease drains out

This was a recipe Ben and I tried and we loved it 2 meatballs would be a serving

Makes 16 meatballs

Summer Squash With Red Pepper and Onion

Sauteed Summer Squash With Red Pepper and Onion

Raw squash contains just 19 calories per cup, in part because water comprises about 95 percent of its weight. For this reason, squash is not loaded with nutrients in the way that, say, broccoli is. Still, squash is a very good source of manganese and vitamin C, and it contains respectable amounts of folacin, vitamin A, dietary fiber, potassium and copper. Although different types vary in density, which can affect cooking time, you can use all varieties of squash interchangeably in most recipes.

This makes a great side dish..
2 tablespoons extra virgin olive oil
1/2 medium onion, chopped (about 1 cup chopped)
2 plump garlic cloves, minced
1 1/2 pounds summer squash, cut in 1/2-inch dice
1 small red pepper, cut in 1/4-inch dice
Salt and freshly ground pepper
2 tablespoons chopped fresh parsley

1. Heat the olive oil in a large, heavy skillet over medium heat, and add the onion. Stir often and cook until tender, five to eight minutes, then add the garlic, summer squash, red pepper and about 3/4 teaspoon of salt. Turn the heat to medium-high and cook, stirring, until the squash is translucent and the red pepper tender, about 10 minutes. Add freshly ground pepper, taste and adjust salt. Stir in the parsley, and remove from the heat. Serve as a side dish, or use it as a filling for a vegetable tart, gratin or frittata.
Note: Some types of squash cook faster than others.

Variations: Substitute 1 tablespoon chopped or slivered fresh mint, or 2 teaspoons chopped fresh marjoram, for the parsley. Sprinkle with feta or Parmesan.

Summer Succotash with Black Beans: 5 minutes after adding the squash, add kernels from 2 ears of sweet corn and 1 can of drained black beans or 1 1/2 cups shelled edamame, then proceed with the recipe. If you wish, add 2 tablespoons (or more) of chopped cilantro.

Easy Breezy Packet Meal

Easy Breezy Packet Meal

Use aluminum foil to create a simple low-carbohydrate dinner with minimal cleanup. Place one boneless, skinless chicken breast in the center of a 12-inch square of aluminum foil. Top with 1/2 cup each of bell pepper and sweet onion, cut into strips. Season the chicken and vegetables with salt and pepper to taste. Top with 1/2 cup of store-bought or homemade salsa, and place in a 375 degree oven for 30 to 40 minutes, or until the chicken is cooked through. You can also cook the packets on a closed grill over medium-high heat. 

Spinach & Grass fed Beef Casserole

Spinach & Grass fed Beef Casserole

2 pounds grass fed beef or 93/7 ground turkey 1 bag of steam in bag spinach
2 red peppers chopped
a few sun dried tomatoes for some pop (YUM!)
5 whole cage free organic eggs 7 egg whites
1 16oz. Break stones 2% cottage cheese
8 oz. sliced organic mushrooms
Brown meat with veggies I season with (McCormick Grinders garlic pepper seasoning)
drain fat
mix all ingredients together bake about 30 min. or until lightly brown
375 degrees
You can add cheese on top if you wish

AMAZING BRUSSEL SPROUTS

AMAZING BRUSSEL SPROUTS

Ingredients:	Brussel Sprouts olive oil salt pepper garlic (fresh or powder)
How To Prepare:	Preheat oven to 400 degrees .....Wash, trim ends and cut in half. Toss with olive oil, salt, pepper and garlic. Place cut side down on a cookie sheet and roast for 20 minutes at 400 degrees. They will be brown on top and quite dark on the bottom, but that's fine - they're not burned. Sweet and salty. Even if you think you don't like brussel sprouts - give this one a try. It will re-open your eyes about them!
Carbs per	5 net carbs (prox) per cup

BEN & VICKI'S YUMMY MEATBALLS

Ben & Vicki’s Yummy Meatballs

3 lbs. Grass fed beef

Chopped fresh parsley as much as you like

1 cup almond meal/flour

24oz. Classico Florentine Spinach & Cheese Sauce

1 tsp. McCormick Perfect Pinch Roasted Garlic & Bell pepper seasoning

3 cage free eggs

Mix all ingredients except the sauce the sauce is added after the meatballs are done.....form into balls broil on low for 30 min. I make them on a broil pan so any grease drains out

This was a recipe Ben and I tried and we loved it 2 meatballs would be a serving

Makes 16 meatballs

VICKI'S KA-ZAGNA (KALE LASAGNA)

2 pounds of grass fed beef (may use other lean meats)

1 large onion

1 large red pepper

16 oz. Break stones 2% cottage cheese

2 cage free eggs

1 jar Bertolli Organic Traditional Tomato & Basil sauce

1 bunch of Kale

low fat sour cream about 8 oz.

Fresh mushrooms

Shredded low fat cheese for topping (optional)

Brown meat drain any juices

chop up veggies add to the pan

mix in all ingredients

Pull Kale leaves off of the stem put in the bottom of a 13x9 inch pan

pour all ingredients on top add shredded cheese if you like

Bake 350 for 45 minutes cover with foil

SERVE & ENJOY!

BEN'S TURKEY SOUP WITH KALE & CARROTS

 

Turkey Soup with Kale & Carrots

 

2 Turkey Tenderloins cut up into small pieces

5 farm fresh carrots cut up

5 leaves of Kale pulled from the stem into small pieces

A dash of McCormick Perfect Pinch Seasoning  Vegetable & Roasted garlic & Bell Pepper

Swanson 33% less Sodium Chicken Broth 48oz.

Add everything to broth bring to a boil reduce heat and then cover and simmer on low for 10 minutes.

Enjoy

VICKI'S BROCCOLI MUSHROOM CASSEROLE

Broccoli Mushroom & Pepper Casserole

2 pounds grass fed beef or any lean protein
5 whole cage free eggs7 egg whites
1 large green pepper diced
1 package of organic mushrooms
1 24oz. low fat cottage cheese
1 bunch of organic broccoli chopped
Directions :
Brown the meat drain any fat
mix everything together in a bowl
pour it in a 13x9 “ greased pan
Bake for about 40 minutes at 375
sprinkle the top with Italian seasoning or one of your favorites ENJOY!

BEN'S BEEF BEAN & BROCCOLI SOUP

BEEF BEAN & BROCCOLI SOUP

1- Pounds of Lean Beef Cubes

1 - 15 oz. Can Organic Red Beans

1- Large Stalk of Organic Broccoli Florets cooked ahead of time

1- 32oz. Organic Beef Broth

Directions: Add all ingredients bring to a boil then cover & simmer 10 minutes.

Super simple & Super Yummy

Enjoy!

About Time Chocolate Peanut Butter & Cashew Pudding YUM!

1/2 cup of Plain non-fat Greek yogurt
1 scoop of Chocolate Peanut Butter Whey
1 tsp of Cashew butter
Mix together and enjoy makes an amazing yummy pudding you will LOVE!!

Use my code fitforlife to get 25% off your next order :)

About Time Mocha Mint Cashew Butter pudding Recipe

1 scoop of Mocha Mint About Time Whey with 1/2 cup Plain non-fat Greek yogurt and a tsp of Cashew Butter stir until blended makes a super yummy pudding! ENJOY!

Oven Roasted Salmon with Lime Salsa

Yields: 4 servings
Prep time: 20 min
Cook time: 7 min

Ingredients:

2 large limes
1/3 cup very thinly-sliced red onion
1 1/2 tablespoons chopped cilantro leaves
1 small jalapeno chile pepper, halved, seeded and very thinly sliced crosswise
2 tablespoons olive oil, divided
Coarse sea salt to taste
4 salmon steaks or filets (6-ounces each), skin and bones removed
Freshly ground pepper

Preparation:  
Preheat to 425 degrees F.
Using a sharp knife, carefully peel the limes; be sure to remove all of the bitter white pith. Working over a bowl, cut in between the membranes to release the lime section into the bowl. Cut each section crosswise into quarters. Return the limes to the bowl and stir in the onion, cilantro, and jalapeno chile pepper. Add 1 tablespoon of the olive oil,  and salt; toss well.
Heat skillet over medium-high heat  (add remaining 1/2 tablespoon olive oil to make a light film). Season salmon on both sides with salt and pepper and then place in hot skillet; sear until nicely browned, about 1 minute. Flip the salmon over and put the skillet in the oven. Roast for approximately 4 to 6 minutes (salmon will be slightly opaque in thickest part). Remember the salmon continues to cook after it is removed from the heat source. Carefully remove salmon from pan and transfer onto individual serving plates. Serve with the Lime Salsa.

Approximately cooking times for salmon:
1/4 to 1/3-inch - 3 to 4 minutes
1/2 to 3/4-inch - 4 to 6 minutes
1 to 1 1/2-inch - 8 to 12 minutes

Makes 4 to 6 servings (depending on size of salmon filet).

Makes 4 servings.

Broccoli Mushroom & Pepper Casserole

Broccoli Mushroom & Pepper Casserole

2 pounds grass fed beef or any lean protein
5 whole cage free eggs7 egg whites
1 large green pepper diced
1 package of organic mushrooms
1 24oz. low fat cottage cheese
1 bunch of organic broccoli chopped
Directions :
Brown the meat drain any fat
mix everything together in a bowl
pour it in a 13x9 “ greased pan
Bake for about 40 minutes at 375
sprinkle the top with Italian seasoning or one of your favorites ENJOY!

Low-Carb Cottage Cheese Pancakes

4 eggs

1 cup cottage cheese
1 tablespoon butter, melted
1/2 teaspoon vanilla
1/4 cup gluten-free flour mixture ( Bob's Red Mill gluten-free all purpose baking flour)
1/2 teaspoon baking powder
approximately 1/8 teaspoon stevia powder (or 2 1/2 teaspoons sugar)
1/4 teaspoon salt
1/4 teaspoon cinnamon

Blend all ingredients in blender for 10-15 seconds. Cook on lightly greased moderately-hot skillet, flipping once, until both sides are lightly browned.

Basil Chicken with Vegetables

Basil Chicken with Vegetables

This is a quick, easy, and tasty meal. The suggested vegetables are only a starting place, both in quantity and variety - you can really use almost any vegetable. Broccoli, cauliflower, and onions are good additions. You can also substitute pesto sauce for the basil and garlic if you wish.

Ingredients:

• 1 pound boneless chicken meat, cut into bite sized pieces
• 1 red Bell pepper, chopped
• 8 oz mushrooms, sliced
• 2 cups sliced zucchini or other summer squash
• 8 oz fresh basil, chopped
• 3 cloves garlic, minced or pressed
• 3 Tablespoons olive oil
• Salt and pepper to taste

Preparation:

Heat oil in large skillet on high heat, and sprinkle salt and pepper on chicken. Cook chicken on one side. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir it all together and add the basil. Cook another 30-60 seconds and serve.

Nutritional Information: Makes three servings. Each serving has 6.5 grams carbs,  6 grams fiber, 40 grams protein, and 353 calories.

Add a healthy fat to this meal :)