Sesame Chopped Salad

Here’s a new salad that’s refreshing and packed with healthy fibre. 

Chopped salads are a fun departure from ordinary salads and are quite simple to make. Always add a side of lean protein for a perfect meal.

What You Need
Serves 1
1 cup cabbage
1 carrot
1 green onion
1 Tablespoon fresh cilantro
1 Tablespoon sliced almonds
2 teaspoons sesame low fat dressing
½ cup cooked chicken breast

Instructions
1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

DONE! ... Easy, Simple and Delicious.

Nutrition
One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Creole Chicken and Green Beans

Most comfort food dinners are packed with unhealthy fats, unnecessary calories and obscene levels of simple carbs…and flavor, lots of flavor. With this comforting Creole Chicken and Green Bean Dinner I’ve left the abundance of flavor, while removing the unhealthy fats, unnecessary calories and those pesky simple carbs. Win-win!
Enjoy this hearty, protein-rich comfort food dinner with a salad of dark leafy greens for the perfect fitness meal.  See the recipe below ...

​One Pot Chicken and Veggie Dinner
Is there anything better than a dinner that only dirties up one pot while cooking? This delicious chicken and veggie dinner keeps clean up to the minimum, and the fitness payoff to the max! Not to mention it tastes phenomenal (even the kids will eat it!) 

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. 

Servings: 8 

Here’s what you need...

• 2 cups butternut squash, cubed
• 2 Tablespoons coconut oil
• 1 pound organic chicken breast tenders
• ½ teaspoon salt
• 1 teaspoon dried basil
• 1 teaspoon crushed rosemary plus a dash more
• ½ teaspoon sweet paprika plus a dash more
• ½ teaspoon dried thyme plus a dash more
• ¼ teaspoon garlic powder
• dash of pepper
• ¼ teaspoon celery seeds
• ½ teaspoon dried parsley
• pinch of ground cumin
• 3 organic zucchini, cut into half moons
• 2 large heirloom tomatoes, chopped
• 1 yellow onion, chopped
• 4 garlic cloves, minced

1. In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

Nutritional Analysis: 
​One serving equals:  192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein 

Marion Brand
BRAND FITNESS 
#118 - 20226 Fraser Hwy
Langley, BC V3A 4E6 
w. 778-726-0590
c. 778-386-9592

CAULIFLOWER, KALE & CHICKEN SAUSAGE BAKE

Here's a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals. Servings: 6





​
Here's what you need:

• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley
• 4 links nitrate-free, chicken sausage, sliced into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon lemon juice
• 1 cup fat free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein 

Slow Cooker Spicy Shredded Chicken Lettuce Wrap Tacos with Avocado Salsa

Ingredients for Spicy Chicken:
4 boneless, skinless chicken breasts cut in half lengthwise (about 2 lbs. boneless chicken)
1 cup mild or medium tomato salsa (homemade or from a jar)
1 tsp. onion powder
1 can ( 4 oz.) diced green chiles, not drained (Anaheim chiles)
1-2 T Cholula hot sauce, or other Mexican hot sauce of your choice
2 T fresh-squeezed lime juice



Avocado Salsa Ingredients:
2 medium or large avocados, diced into small pieces
3/4 cup chopped fresh cilantro
1/4 cup chopped red onion
1/4 cup fresh-squeezed lime juice

Lettuce Wraps:
2 large heads iceberg lettuce, washed


Instructions:
Trim visible fat and other unwanted parts from chicken breasts and cut each one in half lengthwise.  Spray the inside of the slow cooker with olive oil or non-stick spray and arrange the chicken strips in the bottom.  Mix together the tomato salsa, onion powder, diced green chiles with juice, Cholula hot sauce and lime juice.  (Start with 1 tablespoon of hot sauce and taste the mixture on your finger to see if you want more.)  Pour the sauce mixture over the chicken and cook on low for about 5 hours, or until chicken is very tender.  (You can cook for a shorter time on high, but I thought cooking on low gave more tender chicken.)

When the chicken is done, remove each piece with a slotted spoon and lay it on a cutting board to cool.  Turn the slow cooker to high and leave the lid partly off so steam can evaporate.  When the chicken has cooled enough to handle it, use your clean hands to pull it apart into shredded chicken pieces.  Put the chicken back into the slow cooker, stir to combine with the sauce, and let it heat back up while you prepare other ingredients.   (If there seems to be a lot of sauce in the slow cooker, you can drain the chicken when you use it, but I just scooped chicken out with a slotted spoon.)

Peel and dice the avocados and toss with the lime juice (in a bowl that's big enough for all the salsa ingredients.)  Add the chopped cilantro and chopped red onion and stir to combine.

For tacos, cut iceberg lettuce heads in half and wash in salad spinner if needed.  Peel off two pieces of lettuce and fill with a scoop of chicken mixture and a scoop of avocado salsa.  Eat tacos with your hands.  ENJOY!!

Recipe found at:  KalynsKitchen.com

ASIAN PEANUT NOODLES WITH CHICKEN 
Peanut noodles just got a make over! Stir fried chicken strips, rice noodles, scallions, carrots, broccoli slaw, bean sprouts in a spicy peanut sauce. A winning combination of spicy, crunchy, sweet and salty will tantalize your taste buds and making this yourself will be easy on your wallet and waistline.

Get this recipe at SKINNYTASTE.COM

Servings: 6 • Serving Size: 1/6th of recipe
Calories: 337.9 • Fat: 4.6 g • Carbs: 51.4 g • Fiber: 3.7 g • Protein: 21.1 g 

For the Peanut Sauce:

• 14.5 oz fat free chicken broth
• 5 tbsp peanut butter
• 1 tbsp Sriracha Chili Sauce
• 2 tbsp honey
• 2 tbsp soy sauce (use Tamari for gluten free)
• 1 tbsp freshly grated ginger
• 2 cloves garlic, minced

 For the chicken:

• 16 oz chicken breast, cut into thin strips
• salt and pepper (to taste)
• 1 tbsp Sriracha Chili Sauce (more or less to taste)
• juice of 1/2 lime
• 5 cloves garlic, crushed (3 for chicken, 2 for veggies)
• 1 tbsp fresh ginger, grated
• 1 tbsp soy sauce (use Tamari for gluten free)
• 1/2 tbsp sesame oil
• 8 oz rice noodles

Saute Veggies:

• 3/4 cup green onion, chopped
• 1 1/4 cups shredded carrots
• 1 1/4 cups cup shredded broccoli slaw 
• 1 cup bean bean sprouts
• 2 tbsp chopped peanuts 
• 1 lime, sliced
• cilantro for garnish (optional)

DIRECTIONS:
For the peanut sauce: Combine 1 cup chicken broth, peanut butter, Sriracha, honey, 2 tbsp soy sauce, ginger, and 3 cloves crushed garlic in a small saucepan and simmer over medium-low heat stirring occasionally until sauce becomes smooth and well blended, about 5-10 minutes. Set aside.

Boil water for the noodles cook pasta according to package instructions.
Season chicken with salt and pepper, Sriracha, lime, garlic, ginger and soy sauce.
Heat a large skillet or wok until hot. Add oil and sauté chicken on high heat until cooked through, about 2-3 minutes; remove from heat and set aside.
Add 2 cloves crushed garlic, scallions, carrots, broccoli slaw and/or bean sprouts and salt, sauté until tender crisp, about 1-2 minutes.
Drain noodles and toss with peanut sauce and additional chicken broth if needed to loosen the sauce. When chicken is cooked, toss with noodles.

Divide noodles and chicken between 6 bowls, top with sauteed vegetables, bean sprouts, chopped peanuts (or you can toss everything together to hide the vegetables so your family members don't push them aside!) and garnish with cilantro and lime wedges.

HONEY SESAME CHICKEN

I Needed more recipes for my slow cooker.  This one is so easy!!  Think I'll try adding some vegetable next time.  Maybe some green beans added during the last 30 minutes. 
Click the link below for the recipe.

SLOW COOKER HONEY SESAME CHICKEN RECIPE