Skinny Whole Grain Low-Fat Mozzarella Sticks

Skinny Whole Grain Low-Fat Mozzarella Sticks

 

Ingredients: 

-12 Sticks Frigo® Cheese Heads® Light String Cheese

-1 c Whole Grain Bread Crumbs

-Italian Seasoning

-2 whole eggs, beaten

-1/4 Coconut Flour

-Coconut Oil cooking spray

-Marinara Sauce for dipping (not included in Nutritional Facts)

Nutritional Information: 

Servings: 12 Serving Size: 1 piece Calories: 86.3cals  Fat: 3.4g  Protein: 8.75g Carb: 4.85g 

NOTE: Marinara Sauce is not included in Nutritional Facts

Instructions:

- Unwrap cheese sticks, put in container and place in freezer while you prep the rest.

- In a small bowl, whisk the egg.  Place coconut flour in a plate.  In a separate bowl, place bread crumbs and season with Italian seasoning, mix well.

- Dip sticks in flour, place in beaten egg, coat with crumbs (1^st coat).  Pass one more time by beaten egg and coat with crumbs again (2 coats, optional).

- Once complete, put in freezer for about 1 hour or until they feel frozen. This will help them hold better while baking and prevent the cheese to melt faster.

Baking: 

Pre-heat oven at 400° F. 

Spray baking sheet with Coconut Oil and place cheese sticks.  Spray the tops of the mozzarella sticks with a light coat of Coconut Oil.   Bake for 5 minutes, turn and bake for additional 5 minutes.  Keep an eye on them and check constantly to prevent them from melting!   

SWEET POTATO FRIES

                                      SWEET POTATO FRIES

Ingredients: 

• Sweet Potatos (quantity is optional)
• Coconut Oil spray

Note: some people use seasonings, sea salt and black pepper.  I prefer mine without any seasoning.

Steps: 

• Preheat oven to 450 degrees Fahrenheit.
• Cut Sweet Potatos into lengths of 3 inches and 1/2 or less inches in thickness. 

• Spray cookie sheet with coconut oil spray on bottom. 
• Place sweet potatoes and lightly spray more coconut-oil on top. 
• Place in oven and bake for 15 minutes.  
• Open oven, take them out and flip them. Bake for additional15 minutes. 
• Enjoy!

MANGO-PEACH ICED GREEN TEA

                                MANGO-PEACH ICED GREEN TEA

Ingredients: 

• 1 packet Mango Green Tea
• 1 packet Peach Green Tea
• 1 packet Green Tea
• 1-2 packets Stevia
• Ice

Makes 500 mL drink.

Steps: 

• Add tea bags to 4 oz of water.  Cook in microwave for 2 minutes.

• In a coffee/tea bottle, add the Tea.  Toss tea bags. 

• Add sugar and fill with ice & water. 

• Shake well and enjoy!

 I also put it in my shaker bottle for convenience. 

STEAMED KALE-CHARD

                                          STEAMED KALE-CHARD 

Ingredients: 

1 bunch Red Chard
1 bunch Yellow Chard
2 bunches Cilantro
1 bunch Spinach
3 bunches Kale
2 cloves garlic
1/2 purple onion
unrefined coconut oil for cooking
Makes about 8-10 1-cup servings.

Note:  You can make all Red Chard or regular Green Chard

Steps: 

• Rinse & Cut Chard, Kale & Cilantro into 1/2 inch chunks along its length 

• In a skillet.  Place 1 tsp coconut oil and sautee the onions and garlic for a few minutes until transparent. 

• Add a handful of chard/kale/cilantro/spinach at a time and cover for 4-5 minutes to allow steam to cook it.  Uncover and add more, over.  Do this until complete. 

• Mix all well, turn off heat and uncover.  Enjoy!

TURKEY-CHICKEN ZUCCHINI JALAPEÑO PATTIES

 TURKEY-CHICKEN ZUCCHINI JALAPEÑO PATTIES 

Ingredients: 

• 1.5 lbs ground Turkey
• 1.5 lbs ground Chicken
• 3 cloves garlic
• 1 zucchinni - grated
• 1-2 jalapenos - diced 
• 2 rosemary stems - finely chopped
• 1/2 purple onion - finely diced
• freshly ground pepper
• unrefined coconut oil for cooking

Makes 12 4-oz patties

Note:  You can make all Turkey or all Chicken! 

Steps: 

• Mix all ingredients in a large bowl. 

• In a skillet, place 1 tsp coconut oil over medium heat. 
• Make small meatballs about size of palm and flatten them to make each patty. 

• Place in skillet and cook about 4-5 mins per side.  Enjoy!

CINNAMON SWIRL MUFFIN

                                             CINNAMON SWIRL MUFFIN

Ingredients:

1.       ¼ c gluten-free oats

2.       3-4 egg whites

3.       1 packet Stevia (Truvia)

4.       1/8 tsp vanilla extract

5.       Cinnamon

6.       For “frosting.” ½ tsp vanilla cream whey protein powder + wáter. 

Instructions: 

1.       Place all ingredients in a coffee mug (make sure it is a large one since it rises up while cooking).  Mix Well.

2.       Place in microwave for about 1:30-2 mins.  Keep an eye on it! Let it rise and you’ll know is cooked. 

3.       Let it sit about 1 minute until it cools down.  

4.    Take out of coffee mug and place in a plate.  Drizzel the ‘frosting’ over it and sprinkle with cinnamon!

MEXICAN CURRY CHICKEN

MEXICAN CURRY CHICKEN

Ingredients:

-1.5 lbs. chicken

-1.5 lbs. turkey

-1/2-1 bunch cilantro

-1 bell pepper of each color (green, yellow, orange and red)

-3 jalapeno peppers (depending how spicy you like)

-1 medium red onion

-1 medium yellow onion

-freshly ground black pepper

- 3T curry powder (or to taste)

-unrefined coconut oil (replace with olive oil, but coconut oil gives it that extra flavor)

-1 tsp. cinnamon

-Sea salt (optional)

1. Dice chicken and turkey breast in small pieces. 
2. Season with freshly ground pepper.
3. Add about 2-3T of Curry powder or to your taste.  I usually cover all chicken well.
4. Add 1tsp cinnamon and mix well.
5. I don’t consume sodium, but you may season with sea salt.

1. Cut 1 medium red onion and 1 medium yellow onion.
2. Cut 1 of each color bell peppers (green, red, yellow & orange).
3. 3 jalapeno peppers in rounds or however you like.
4. Cilantro, I cut it in 1” pieces.

1. In a large sauce pan, place 2T of coconut oil (unrefined).
2. Place the chicken and let cook until slightly brown on bottom. 
3. Flip the chicken to cook the other side.

1. Add 3 jalapeno peppers (cut in rounds or however you like).
2. Add the onions and half a bunch cilantro.
3. Cover to allow veggies to cook.

1. Add the bell peppers.  You might want to add little by little or however many fit in the skillet once is covered.
2. Cover and let cook.  Mix once in a while to allow the veggies to cook better.

1. Finished product!
2. I make it extra spicy, but is delish!