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​HEALTHY RECIPES and SHAKEOLOGY RECIPES

Nov 18
Asparagus Stuffed Chicken

Asparagus Stuffed Chicken Breast will change the way you eat chicken 🙌🏻 easy!

4 Skinless boneless chicken breasts about 1 1/2 lb.
1 Tsp Italian seasoning mix
1 Tsp Garlic Powder
1 Tsp Smoked Paprika
Sea salt and pepper
12 Asparagus stalks end trimmed (I used frozen)
1 oz Tomatoes chopped up
4 slices Mozzarella Cheese (I also like to use Swiss)
1 Tbsp Olive Oil

Instructions
Preheat your oven to 400 F.
Place the chicken on a clean chopping board and sprinkle with Italian seasoning, garlic powder, paprika, salt, pepper.

Start cutting each one lengthwise to create the pockets. Be careful not to cut all the way through. Add 3 sprigs of asparagus and a couple of pieces of tomatoes to a mozzarella slice, then roll it to hold them inside. Stuff the chicken breasts with it.

Close the pocket with a toothpick. Heat oil in skillet. Add in the chicken and sear it until nicely golden brown, about 3-5 minutes per side. Bake the chicken for 15-20 minutes. Enjoy!


May 20
Stuffed Spinach Artichoke Air Fried Chicken

Ingredients:

Chicken Breasts mostly 6 oz but can use larger 
6 oz spinach chopped cooked
2 Teaspoons cut artichokes(optional)
1 cup plain or vaniila greek yogurt
1/2 cup sour cream
Organic or any spice rub for chicken

Directions:

Mix spinach yogurt, sour cream in a bowl toghehter:​   Will make more than you need but you can use remainder for dip or future stuffings

Rub chicken breast with spices of choice.   I use organic no salt seasoning.    

Slice chicken in and open the breast.   Take a tablespoon and stuff chicken until full and some on top

Cook in air fryer or bake in oven  at 390 degrees for 20-25 (Longer  if in oven)

Let stand for 5 minutes and serve

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Apr 23
Power Green Salad with Grilled Parmesan Chicken

This recipe is very easy and tastes amazing in a salad.  You can chose your salad dressing but it doesnt need much if any friom the juice of the chicken

1.  Chicken Breast 6 to 8 ounces - Grill tilll it is almost done. 
2.  Add 1 Tablespoon bbq sauce.   I use low sugar version but you can use what you have
3.  Add BBQ sauce to chicken for about 5 minutes and poke chicken with fork so sauce cooks in.
4.   Make salad with Baby Spinach and Kale.  Add tomatoes mushrooms and cucumbers
5.   Cut chicken into pieces and place in salad.
6.   2 Tablespoon Shredded Parmesan Cheese.

Finally mix and enjoy.   Tastes amazing loaded with protein and very filling.

Feb 03
Peanut Butter Cup Shakeology

​1. Chocolate Shakeology Packet
2.  Half cup of ice
3. 12 oz water
4.  1/2 Cup of your favorite Peanut Butter(I like Reduced Fat Jif!)

Combine all ingrediants together in a blender and blend for one minute.    Pour in a cup and enjoy.

Notes:
You can add a banana in if you like them and it makes for some awesome moderation and literally tastes like a Reeses PB Cup!

Feb 03
Shakeology Strawberry Mango Protien Shake

12 Oz No Sugar Added Apple Juice
1 8 oz Package Jamba Juice Mango (Found at Target in Frozen Fruit Section)
1.5 Scoops Berry Vegan Shakeology Protien Mix
1 Whole Banana

Put all ingredients in a blender and blend together till mixed.   Usually takes 30 seconds to a minute depending on blender.  
Makes a power meal and my favorite meal of the day.   If you need infomation on Shakeology and how it can transform your life contact us at training@ctcfit.com

 

Oct 29
Cheesy Chicken Brooccoli Pockets

These are absolutely amazing and go to http://www.mbskitchen.com/ for her blog and tons of her amazing recipes

  • Prep time:
  • Cook time:
  • Total time:
  • Yield: 14
  • Difficulty: easy
  • Recipe type: Dinner, Lunch
  • Ingredients:

    • 2 c skim milk
    • 2 oz cream cheese, cut into 1/2 in cubes ( i use 1/3 less fat cream cheese)
    • 1 t dijon mustard
    • 1-2 cloves of garlic, minced
    • 1 1/2 c shredded cheddar
    • salt and pepper to taste
    • 5 chicken breast, cooked and diced ( 4 c. chopped chicken)
    • 1 large head of broccoli, cut the florets into small pieces ( 4 c. chopped)
    • 14 flour tortillas ( or whole wheat tortilla)
     

    Directions:

    1. Preheat oven to 400 degrees
    2. In a large pot filled with water, place chicken in and boil for 15 minutes or until the chicken is fully cooked. When Chicken is finished cooking, take the chicken out of the boiling water and chop into small chunks.
    3. Chop broccoli florets into small pieces. Place in microwave safe bowl and microwave for 3 minutes. ( or until broccoli is tender)
    4. In a small saucepan, add milk and cream cheese. Cook on meduim heat stiring frequently. When the milk is hot ( not boiling) whisk in the mustard, garlic, salt and pepper. Then add the cheddar cheese. Whisk until it is a creamy consistency and the cheese has complety melted. Turn off the heat.
    5. In a large bowl, add the chicken, broccoli and cheese sauce. Toss well.
    6. Place 1/2 c chicken mixture in the center of a tortilla. Fold and roll it up into a burrito. Detailed instructions are in the post above.
    7. Place seam side down in a 9×13 baking dish.
    8. Bake at 400 degrees for 12 -15 minutes.
    9. Serve warm

Feb 13
Turkey Chili

Ingredients:

1 Pound Ground Turkey Meat
1 Can Diced Tomato (Garlic and Olive Oil Flavored)
1 Can Chili Starter
1/4 Cup Franks Red Hot Wing Sauce
2 Tablespoons Fresh Garlic

Sautee Ground Meat fully cooked until Brown and Ground.  Drain well
Poor Turkey Meat in Pot.   Add the Garlic. Chili Starter, Tomotoes.  Stir very well.
Slowly add all Garlic while simirring on low heat.
Cook for one hour while stirring slowly every five minutes.

Serve and add with Cheddar Cheese and Fat Free Sour Cream.   A great healthy family meal that they wont know its not ground beef.

Feb 13
Turkey Tacos

Ingredients

1 lb Ground Turkey
1 Cup of Salsa (Fresh Salsa works the best)
Whole Wheat Soft Tortilla Shells
Mild Reduced Fat Cheddar Cheese - Optional
Fat Free Sour Cream - Optional

Directions:

Ground Turkey Meat in a saucepan untill meat is cooked thoroughly,  Then drain if needed.  Turkey meat usually does not need to be drained.
Add Salsa and cook on simmer for about 15 minutes.    Stir thoroughly during the Process.  
Add to taco shells and add desired topping.

This is a great filling meal that is not only low calorie and fat free but incredibly good and healthy for you.​

Feb 13
Chicken Pizza

imple Healthy Chicken Pizza Anyone Can Make! 
Have you ever avoided making a homemade pizza because you thought it would take hours to make? Well, I have a pizza recipe for you that fits perfectly with your healthy diet plans and the prep time for this delicious homemade pizza is only 20 minutes and then cook time is 15 minutes. This homemade pizza should be a part of your healthy eating plans. It tastes delicious and only takes about 35 minutes to make and serve.


Ingredients:
1 12 ounce whole-wheat or whole-grain pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained well
1/4 small red onion, thinly sliced
1 cup shredded part skim mozzarella cheese
6 medium white mushrooms, sliced
1/4 cup part skim ricotta
2 Tbsp grated Parmesan
1 Tbsp Extra Virgin olive oil
2 tsps Balsamic Vinegar
6 oz of chopped chicken, cooked
 
1. Cook 6oz of chicken and then cut into small chunks.
2. Preheat the oven to 450 degrees. Place a large pizza pan or baking sheet on the bottom of the oven to preheat. 
3. Spread the pizza sauce on the pizza crust followed by the spinach and onion. Then sprinkle with the mozzarella and mushrooms. Dollop the ricotta over the pizza and sprinkle wiht the parmesan. Spread the chopped chicken over the pizza and finish by drizzling the olive oil all over. 
4. Carefully transfer the pizza to the preheated pizza pan or baking sheet that is in the oven. Bake until the crust is puffed and beginning to color at the edges and the cheese is melted. This should take about 10 minutes. Take the pizza out of the oven and then preheat the broiler. 
5. Put the pizza back into the oven once the broiler is up to temperature and broil the pizza until the cheese is browned and bubbling. This will only take about 2-3 minutes. Pull the pizza out and let cool for 5 minutes. Sprinkle with the balsamic vinegar and slice and serve.

Makes about 6 servings:
 
Nutrition facts per serving:
Calories: 287
Protein: 22 grams
Carbohydrates: 30 grams
Fat: 10 grams
Fiber: 5 grams
 
Enjoy this delicious pizza and make sure it is a part of your healthy eating guidelines. 
 
Want even more mouth watering, healthy recipes? Just click here to discover an almost endless variety of them!​

Feb 13
Chicken Squares

Ingredients

3 Tablespoons Low-fat Cream Cheese- I use Fat Free but some people don't like it so use Reduced Fat
2 Tablespoon Smart Balance Butter
2 Packages reduce fat Crescent Rolls
3 8 ounce chicken breasts cut in small squares or Shredded

Directions

Mix together Cream Cheese and Butter and mix together until smooth and creamy with a blender.   
Roll out dough flat on pan and let rise for 15 minutes.  Fill bottom layer with chicken.   Place top layer of Crescent Rolls on top.
Press the dough untill no wholes are showing.
Bake 15 Minutes at 350 or untill Golden Brown!
Top with Cream of Chicken soup for more flavor.​

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