Food to keep you fit, lean, healthy and on track.

Chicken Shawarma with Yogurt Sauce

Ingredients:

  • 2-3 boneless, skinless chicken breasts, cut in half lengthwise
  • 1 tbsp extra virgin olive oil
  • Juice from 1 medium lemon
  • 3 garlic cloves, minced
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • ¼ tsp turmeric
  • ¼ tsp curry powder
  • 1/8 tsp cinnamon
  • Pinch red pepper flakes
  • 1 tsp salt
  • Fresh ground black pepper

yogurt sauce:

  • 1 (7-ounce) container 2% plain Greek yogurt
  • 2 tsp lemon juice
  • 2 garlic cloves, minced
  • 1/8 tsp salt
  • 1 tbsp dried parsley

DIRECTIONS:

  1. With a meat mallet, poud each chicken breast to 1- 1/2 inch thick and place in a ziplock bag.
  2. In a bowl, combine olive oil  and lemon juice and whisk.  Add garlic, cumin, paprika, turmeric, curry powder, cinnamon, red pepper, salt and black pepper and whisk again.
  3. Dump marinade into the bag with the chicken, and squish until chicken is coated.  Marinate in the fridge for 1 hour or more.
  4. In a small bowl combine the yogurt, garlic, lemon juice and salt.  Stir and refrigerate.
  5. On medium-high heat, grill chicken for 3-4 minutes on each side.  Let cool for 4-5 minutes, slice and top with yogurt sauce.  Goes great with cauliflower rice or over brown rice.

Makes 4 servings, Serving Size: 3 ounces chicken, and 2 tbsp yogurt sauce:  240 calories, fat 11g, Carb 5g, Protein 30g

 

Zucchini Fritters

Ingredients

  • 4 cups grated zucchini (about 2 large zucchini’s)
  • 1/4 cup whole wheat flour (or coconut flour)
  • 3 tbsp parmesan cheese
  • 2 eggs
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1/4 tsp chili pepper flakes
  • 2-3 tbsp extra-virgin olive oil for cooking

Directions

  1. Place the grated zucchini in a clean dish towel or cheesecloth and squeeze to remove as much excess water as you can. Add squeezed zucchini, cheese and flour to a medium-sized bowl.
  2. In a separate bowl, combine eggs, salt, pepper and pepper flakes, and whisk until the egg is frothy. Pour over zucchini and mix gently until well combined.
  3. Heat a tablespoon of olive oil in a skillet over medium heat, drop a heaping spoonful of zucchini batter into the pan using about 2 to 3 tbsp of batter per fritter. Fry them until a light golden crust form, about 1 – 2 minutes on each side.
  4. Move finished fritters to a plate lined with paper towels and repeat.

Nutrition info: Calories 50 each, Carbs 3g, Fat 3g, Protein 2g

Burrito Style Stuffed Zucchini Boats

Ingredients

  • 4 zucchini, halved lengthwise
  • 1 tbsp extra virgin olive oil
  • 1/2 onion, chopped
  • 2 cloves garlic, minced
  • 1 lb. ground beef or turkey
  • 1 cup diced mushrooms
  • 1/2 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 1/4 tsp. paprika
  • salt to taste
  • 1 c. low fat shredded cheese
  • 2 tbsp. chopped cilantro (optional)
Directions
  1. Preheat oven to 350°. Scoop inside of zucchini out, leaving a 1/4 inch thick border.
  2. In a large skillet over medium heat, heat  oil and add onion and cook until soft, about 5 minutes. Stir in garlic and mushrooms and cook until fragrant, about 1 minute more. Add ground meat, and stir until fully cooked.  Drain liquid.
  3. Stir in chili powder, cumin, and paprika, then season with salt and pepper. Optional step, add in black beans or kidney beans if desired.
  4. Spoon meat mixture into zucchini boats then top with cheese. Bake until zucchini is just tender and cheese is melted, about 15 minutes. Top with cilantro and serve with hot sauce.

Shrimp Scampi with Spaghetti Squash

Ingredients

  • 1 1/4 pounds large shrimp, peeled and deveined
  • 1 1/2 teaspoons smoked paprika
  • sea salt and fresh pepper
  • 1 tablespoon extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 shallot or 1/4 of a white onion, minced
  • 3 cups fresh baby spinach
  • 1/2 cup fresh basil leaves, chopped (optional)
  • 1 tablespoon freshly squeezed lemon juice
  • 2 tablespoons freshly grated Parmesan cheese

For the squash:

  • 1 (2-3 pounds) spaghetti squash
  • 2 tablespoons extra virgin olive oil
  • Kosher salt and freshly ground black pepper, to taste

Directions

  1. Preheat oven to 400 degrees F.
  2. Cut the squash in half lengthwise from stem to end and scrape out the seeds with a spoon. Brush with olive oil and season with salt and pepper.
  3. Place squash, cut-side up, on a baking sheet. Roast until tender, about 35-45 minutes.
  4. Let rest until cool enough to handle.
  5. Using a fork, scrape the flesh out and set aside.
  6. Season shrimp with smoked paprika, salt and pepper.
  7. Drizzle oil in a large skillet over medium heat and add shrimp, garlic and shallot. Cook, stirring occasionally, until shrimp turn pink, about 2-3 minutes; set aside.
  8. Add squash and spinach to the skillet and cook, stirring occasionally, until the spinach has wilted, about 2-3 minutes. Stir in basil and lemon juice; season with salt and pepper.
  9. Serve, topped with shrimp and garnished with Parmesan.

Nutrition Info: Calories 205, Protein 26g, Carb 10g, Fat 12g. 

Keto Friendly Low Carb Baked Avocado Eggs

Ingredients

  • 2 avocados
  • 4 eggs
  • salt, to taste
  • pepper, to taste

Optional ingredients:

  • bacon bits
  • cherry tomato
  • fresh basil
  • shredded low fat cheddar cheese
  • chives
  • scallions

Directions

  1. Preheat oven to 400°F
  2. Slice the avocados in half lengthwise and remove the pits.
  3. Place the avocado halves on a muffin tray to prevent them from wobbling and scoop out some of the flesh to make a bigger hole.
  4. Crack one egg into each hole and season with salt and pepper.  You can also scramble the egg if you aren’t cool with yolks.
  5. Top with salt, pepper and any toppings you like then bake for 15 minutes or until yolk reaches desired consistency.
  6. Add herbs after baking and if you like heat, drizzle with hot sauce.