Chipotle Chicken with Coconut Lime Quinoa and Avocado Salad

This recipe is a new family favourite PERFECT for summer time!  I made this Friday night.  I came home from a long day at work and debated sticking to my meal plan but I did.  I found this recipe online and believe it or not, it was much simpler than it looked.  My hubby said to me, "Oh this is really really good!" For him to purposefully make a comment on dinner, I knew it was a keeper! I hope you enjoy! This meal is 21 Day Fix approved and serves 4-6!

Chipotle Chicken

Ingredients
4 - 6 small-medium boneless skinless chicken breast
2-3 tsp of  Victorian Epicure Citrus Chipotle Ketchup Seasoning OR Chipotle Powder
1 Tbsp Extra Virgin Olive Oil
1 Tbsp White Wine Vinegar
2 Tbsp Dijon Mustard
2 Tbsp Fresh Cilantro (finely chopped)
1-2 Tsp Victorian Epicure Garlic OR 2 Garlic Cloves, Minced
Fresh Ground Pepper, to taste
1.5 Tbsp Honey OR 1/2 Tbsp Stevia (*I used honey)

Combine all ingredients and put in a glass dish and marinate chicken in the refrigerator for several hours or overnight.

*The chicken was meant to marinate in the sauce for several hours however, being crunched for time, I wasn't planned ahead.  I whipped up the sauce and basted it over the chicken breast and baked it all at once. It was DELISH!  I bet it would also be great done on the BBQ. Try it out and share with me how you liked it.

Bake at 350 degrees until chicken is no longer pink (*about 35 minutes)

Coconut Lime Quinoa

Ingredients
Prepare Quinoa as directed on the bag for a serving of 4. (*My quinoa is pre-rinsed.  Double check your bag to make sure you don't have to rinse it first). It is about 2 cups of water to 1 cup of Quinoa.
Add 1/4-1/2 tsp salt and pepper to taste (*I did not add salt or pepper)
2 tsp Organic Coconut Oil
Zest and juice from 1-2 limes

Bring to a boil.  Cover and reduce heat to low. Simmer for 15-20 minutes.  Let stand 2-3 minutes and fluff with a fork.

Avocado Salad with Lime Cilantro Dressing

2 Cups of chopped Romaine/Butter Lettuce and Spinach
1/2 Roma Tomato, chopped
2 Green Onions
1/2 Small Cucumber (*optional. I did not have cucumber)
1 Avocado, sliced

Lime Cilantro Dressing

1 Tbsp Olive Oil
1 Tbsp Honey OR 1/2 Tbsp Stevia
1 Tbsp White Wine Vinegar
2 Tbsp Freshly Chopped Cilantro
1 Lime, squeezed/juiced
*Optional: Fresh Ground Black Pepper to Taste

Chop vegetables and drizzle dressing over top just before serving.

21 Day Fix Program, per serving:  1 Green, 1 Red, 1 Yellow, 1 Blue, 1.5 tsp

Interested in joining a 21 Day Fix Challenge Group? Click here to fill out an application!              
Notes: Adapted from: rxforhealthyliving.com              Enjoy! 

Baked Zucchini with Parmesan

This recipe is my new ALL TIME favourite recipe for Zucchini! And it takes 30 mins or less to be ready and on your plate!   I had gotten in the habit of chopping zucchini, tomatoes, red onion and drizzling the veggies with olive oil and sprinkling with Panko crumbs and some Epicure 3 Onion Spices and popping it in the oven.  But lately I just find I need something quick, easy and to the point. I found this recipe online under damdelicious.net (excuse the language!) just before we moved because I was limited to dishes because most of them were packed! I followed the recipe I found and tweaked it to suit my family.  I hope you enjoy it too!  This recipe serves 4, however when I made it, I doubled the recipe and found the left overs just as good!

Ingredients

• 4 zucchini (quarter each zucchini lengthwise)
• 1/2 cup freshly grated parmesan cheese
• 1/2 tsp dried thyme 
• 1/2 tsp dried oregano 
• 1/2 tsp dried basil 
• 1/4-1/2 tsp garlic powder 
• 2 tbsp extra virgin olive oil 
• Himalayan Pink Salt or Sea salt and freshly ground black pepper (to taste) 
• Optional:  2 Tbsp chopped fresh parsley leaves for garnish

Instructions

• Preheat oven to 350 degrees F. 
• In a small bowl, combine parmesan, thyme, oregano, basil, garlic powder.  Add in some himalayan or sea salt and freshly ground pepper, to taste. 
• Place zucchini onto baking sheet and drizzle with olive oil. Sprinkle the parmesan and spice mixture. Place in the oven and bake until tender (15 minutes depending on the size of your zucchini). Then broil for 2-3 minutes, or until crisp and golden brown. 
• Optional: The website I found the original recipe suggests to coat a cooling rack with nonstick spray and place on a baking sheet and then place zucchini on the rack then sprinkle with toppings bake it that way.  I didn't have a cooling rack to try it, but it would reduce having the zucchini cook in the olive oil that falls to the bottom and create a healthier option. 
• Serve immediately, garnished with parsley, if desired.

Notes

Adapted from www. damdelicious.net  Enjoy!!

Buffalo Chicken Lunch Pita

This lunch idea was inspired by my sister and her LOVE for Buffalo Chicken Dip!  I thought I would try out the healthy version she discovered and try it for my lunches this week.  This recipe was super easy to make and is easy to pack as a lunch.  You could either make the pita open faced or closed if you wanted to depending on the pita you choose.   I chose to make my pita on garlic Naan bread this week.  An even healthier option would be to choose any pita that is whole grain.

Buffalo Chicken Topping for Pitas

~4 boneless skinless chicken breasts (medium-large)
~3/4 cup of greek yogurt
~1/4 cup of Buffalo Sauce (I used Presidents Choice brand but Frank's hot sauce is always good)

Cook in slow cooker for 3 hours on low.  When done, shred the chicken and place on a warmed pita.  Top with fresh tomatoes, chopped romaine lettuce and cheddar cheese (optional).

For those following the 21 Day Fix guide:  1 green, 1 red, 1 yellow and 1 blue (if you choose to also top with cheese).

The flavour of the buffalo chicken is delicious! If you like spicy then I recommend adding more hot sauce.  The recipe is quite mild and your children may like it too!  Hope you enjoy!

Shrimp Tacos

Two of my favourite clean eating cookbooks I purchased at Costco.  They are written by Sarah Fragoso and the titles include, "Everyday Paleo and Everyday Paleo Family Cookbook." Shrimp Tacos is a recipe that I have adapted from the   Everyday Paleo Cookbook and it is truly delish!  This is a family favourite in our household!  Hope you enjoy it too!

Ingredients
1 bag of medium shrimp, shells and tails removed and deveined (I tend to by the frozen bags at the Superstore and thaw them the night before in the fridge).
2 tbsp coconut oil
1/2 small red onion, diced
2-3 garlic cloves, minced
1 green bell pepper, diced
1/2 tbsp chili powder
1/2 c. fresh or jarred salsa (restaurant salsa "verde")
10-12 large romaine leaves (rinsed and dried off)
2 cups purple cabbage
Green Yogurt
lime wedges
Optional: 5 radishes, halved and sliced
           
Method
1.  In a frying pan, heat the coconut oil over low-medium heat and sauté the garlic, onions, and bell peppers until tender.
2.  Add the shrimp and sauté until the shrimp have turned pink in colour.
3.  Turn the heat down to low.
4.  Mix the chili powder and salsa and add to the mixture in the frying pan and cook until simmering.
5.  Place the lettuce leaves on the serving dishes so they are open faced.  Add the desired amount of shrimp mixture to the leaves.  Garnish with red cabbage, sliced radishes and a dallop of greek yogurt on top.  Serve with lime wedges on the side!

Prep time: 15-20 mins

Cook Time: 7-10 mins

Serves: 3-4

21 Day Fix Approved!  1 green (lettuce, cabbage, green pepper), 1 red (shrimp, greek yogurt), 1/2 purple (salsa verde)

Clean Chicken Quesadillias

After a lunch date with a friend to a Mexican Restaurant I have been craving quesadilla's like crazy!  I wondered how I could make these the cleanest way possible and discovered it IS possible!  For starters, I invested in the smaller sized whole wheat tortilla (approx. 7") to avoid making something so big that I of course would have to eat it.  I went online to find a recipe that would work with the ingredients that I had at home.  Allrecipes.com is a great website with a variety of recipes for any taste bud.  Not all the recipes are clean however, depending on what you want to make they can be adapted.  Most proud of myself was the fact that I made my own fajita seasoning!  No more packaged seasonings for this girl!

Chicken Quesadillas (Makes approx. 10)

~3 large chicken breasts

~1 white onion

~1 Green Bell Pepper

~1 Orange Bell Pepper (any colour would work, this is just what I had)

~1 c. white mushrooms

1 TBSP olive oil

Fajita Seasoning
1 tbsp cornstarch
2 tsp chili powder
1tsp salt
1 tsp paprika (for a smokey flavor Victorian Epicure sells a Smoked Paprika)
1 tsp raw sugar
1/2 tsp onion powder
1/2 tsp garlic powder
1/4-1/2 tsp cayenne pepper (adjust to how hot you want your fajitas)
1/2 tsp cumin

1.  Cut chicken into small strips.  Toss chicken strips and fajita seasoning in a ziploc bag and place on a lightly greased foil lined cookie sheet. Use a fork to separate the chicken so it isn't all in a big clump.

2.  Broil chicken for 5 minutes until no longer pink.  Add to frying pan with vegetables and saute for approx. 10 minutes.

3.  Place open tortilla on cookie sheet and fill each half of tortilla with chicken mixuture. About 1/4 cup.

4.  Put small amount of shredded Montrey Jack & Cheddar Cheese on the mixture. 

5. Fold the tortilla over the mixture and bake at 350 degrees for about 5 minutes or until the cheese has melted.

6. Serve with fresh salsa, jalapeños and a small amount of greek yogurt if you desire.

Cheese & Broccoli Quinoa Bites with Garlic

While food prepping this week, I took a thorough look through my cupboards to see what I haven't eaten in a while.  Food prep for the week is work and time consuming but it is "worth it work!" Some weeks I stick to the usual just to save time as I seem to finally have a good handle on what I am doing now.  So when I dug deep in the cupboards to see what we haven't had in a while, voila!  I found my quinoa!  I typed in a few ingredients on the internet to find something quick, easy to make and that would make good left overs!  *That to me, is key! I found this recipe on "Alidas Kitchen" and modified it a bit.  Let me tell you, they were DELICIOUS!  A family favourite for sure! 

Cheese & Broccoli Quinoa Bites with Garlic

Ingredients
~3/4 c. of uncooked quinoa, rinsed
~1 1/2 c. of water or low sodium chicken broth
~2 eggs
~2 cups of broccoli florets, finely diced
~3/4 c. of yellow onion, finely diced
~garlic clove, minced
~1 1/2 c. shredded cheddar cheese
~1/2tsp paprika

Instructions

1.  In a medium sauce pan combine the water or chicken broth, quinoa. Bring to a boil, cover then turn on low and simmer for 15 minutes.  Then remove from heat and let quinoa cool for at least 5-10 minutes.
2.  In a large bowl, combine cooled quinoa, broccoli, cheese, onion, garlic, eggs, garlic and paprika.  Mix well.
3.  Preheat oven to 350 degrees. Spray muffin tins lightly with cooking spray.
4.  Put 2 heaping tablespoons of quinoa mixture in muffin tins. Lightly pat them down.  Bake for 15-20 minutes or until edges turn golden brown.  Makes 2 dozen.
*These can also be made in a mini muffin tin using 1 tablespoon of quinoa mixture and will make 3 dozen.

Hope you enjoy!

Scallops, Vegetables & Quinoa

One of the things I have learned through this journey is the importance of Eating Clean.  One of the most valuable lessons I have acquired is in order to have a healthy body, I have to eat clean 80% of the time. Although this time of year that can be so difficult with sugary treats and baking around every corner!

What does Eating Clean Mean?
The principals that I have whole heartedly embraced when Eating Clean is avoiding foods that are over processed, contain preservatives and those that are artificial foods.  Who knew a cheese slice is not really cheese ~ it is simply an artificial food?!  I am comfortable drinking water as opposed to beverages that are sugar-loaded like juices and soda (in Canada we say "pop.").  There are of course other principles to follow but these were the main principles I knew I had to focus on first.

A great book for all the essentials for Eating Clean is "The Eat-Clean Diet Recharged" by Tosca Reno.  The nutrition guide in the 21 Day Fix is very easy to follow and applies the majority of the principals from Tosca's book!  I will share more of what I have learned in the days to come.

Scallops, Vegetables & Quinoa 
This recipe I found in Tosca's book and thought I would give it a try! It is adapted to the way I prepared it for my family this evening. Totally delish! My two year old even loved it! I hope you enjoy it!

~ 3-4 scallops per person
~ 3-4 tbsp of olive oil
~ 1 cup of quinoa (or more if you want leftovers)
~2 cups of vegetable broth (I used low sodium)
~3 med zucchini (grate strips of green zucchini skin & white part of zucchini into long strips - with the exception of seeded core - you can use the centre later in a soup if you wish.)
~3 large carrots (grated into long strips - exception of core)
~1/2 large red pepper (sliced thinly)
~ 4 green onion (sliced lengthwise and chopped

Topping:  I drizzled on the top, to complete the dish!
~1 Tbsp of lime juice (fresh or concentrate)
~2 tsp sesame seed oil
~1/4-1/2 tsp of ground ginger (I used 1/4 tsp)
~2 Tbsp of tamari sauce (low sodium)

Method:
1.  Heat half of the oil in skillet. Add scallops and pan sear 2 minutes per side over medium heat. Remove scallops from pan and set aside.
2. In remaining oil stir-fry vegetables in batches.   Add remaining oil as needed.
Cook quinoa according to package using the broth in place of the water.
3.  Once all vegetables have been stir fried, season with the topping mixture.  I layered the plate with the quinoa, vegetable mixture, scallops.  Then I drizzled the topping overtop and sprinkled with sesame seeds.  Enjoy!