Healthy Recipes
Chicken stir-fry with veggies
Ingredients:
Chicken broth-1/2 cup
Chicken breast pieces-450gm Fresh/frozen snow peas-2 cups Mixed color Bell peppers chopped-2 Chopped green onions-1/3 cup Arrow root powder-2 tsp Vinegar-2tbsp, Soy sauce-1 1/2 tbsp.
Fresh grated ginger-1 tsp Minced garlic-2 cloves Coconut aminos-1/2 tsp Salt-1/2 tsp, Pepper-1/4 tsp Avocado oil-2tsp
Nutrition Facts:
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Per serving
Calories- 200 Kcal Protein-27g
Carbs-10gm
Fat-5 gm
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Servings-4
Serving size- 1cup
Prep time-15 min
Cook time-12 min
Directions:
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In a small bowl, whisk together the broth, vinegar, coconut aminos, ginger, garlic, and pepper. Set aside
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In a large skillet, add a tsp of oil, cook the snow peas, green onions, and all the bell peppers over medium-high heat for 4–5 minutes, or until tender-crisp, stirring occasionally. Transfer to a plate.
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In the same skillet, heat another tsp of oil, swirling to coat the bottom. Cook the chicken for 4–5 minutes, or until no longer pink in the center, stirring frequently.
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Return the snow pea mixture to the chicken skillet. Now add in the broth mixture. Bring to a boil, still over medium-high heat. Boil for 1 minute, stirring occasionally.
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Put the arrow root starch in a small bowl. Add the water, stirring to dissolve the starch. Add this into the chicken mixture. Cook for 45 seconds to 1 minute, or until thickened, stirring occasionally. You can totally skip this step if you don’t like a creamy consistency.
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Note: Coconut aminos is a healthy alternative to soy sauce.
Spinach & Parmesan Egg bites
Ingredients:
Cooking oil spray -1
Frozen spinach (thawed & squeezed dry) 300gm Roasted pepper (drained &chopped)-2 cups
Chopped green onions-1/3 cup
Grated Parmesan cheese-2 tbsp
Eggs-2
Almond milk-1/2 cup
Mustard powder-1tsp
Salt-1/8tsp
Pepper 1/8th tsp
Nutrition Facts:
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Per serving
Calories-200 Kcal Protein-2
Carbs-10gm
Fat-5 gm
Prep time-15 min
Cook time-20 min Servings-8 Serving size-2 bites
Directions:
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Preheat the oven to 350°F. Lightly spray muffin pans with cooking spray.
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In a medium bowl, add spinach, roasted peppers and green onions and mix well. Spoon the spinach mixture into the sprayed muffin cups. Sprinkle the Parmesan over the spinach mixture.
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In a separate medium bowl, whisk together the remaining ingredients. Pour into the filled muffin cups. Fill any empty muffin cups with water to keep the pan from warping.
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Bake for 18–20 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pans to a cooling rack. Let cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.
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Refrigerate leftovers in an airtight container for up to 5 days. To reheat, put 4–6 quiche bites on a microwaveable plate. Microwave for 45 seconds to 1 minute, or until heated thoroughly.
Air Fryer Spicy green beans
Ingredients:
Green beans-300gm
Olive oil – 1 tsp
Red chili garlic paste-1 tsp
Chickpea flour-1 tbsp
Salt-1/4 tsp
Directions:
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Place the green beans in a medium bowl and toss with the olive oil, chili garlic paste, Chickpea flour and salt. Mix well.
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Now, place the green beans in the air fryer basket. Set the temperature to 400° F and air fry for 4 minutes. Shake the air fryer basket. Air fry for an additional 5 to 7 minutes. Serve warm.
Nutrition Facts:
Per serving
Calories- 60 Kcal
Protein-2g
Carbs- 7gm
Fat- 2 gm
Prep time-10 min Cook time-10 min Servings- 4 Serving size- ½ cup
Chicken Avocado salad
Ingredients:
Cooking oil spray -1
Chicken breast- 450gm
Ripe medium Avocado (chopped)-2
Lemon juice- 2tsp
Fresh cilantro-1 cup
Pepper and salt-1/2tsp
Nutrition Facts:
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Per serving
Calories250 Kcal Protein-29 gm Fat- 15 gm
Carb-7 gm Prep time-5 min Cook time 10min Servings -5
Serving size-½ cup
Directions:
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Heat a grill pan or large skillet coated with cooking spray over medium-high heat. Cook the chicken until completely roasted. Place it on cutting board to cool.
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Chop the chicken and place in a large bowl with 1/2 teaspoon salt, pepper, and remaining ingredients; toss gently until well blended.
Spinach chicken nugget
Ingredients:
Avocado oil spray -1 Chicken breast- 400gm Almond flour – 2 tbsp
Pistachios (coarsely grounded)-½ cup Baby spinach- 2 handfuls Egg-1 Turmeric-1 tsp Pepper and Salt-1/2tsp
Nutrition Facts:
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Per serving
Calories235
Protein-25 gm
Fat- 9 gm
Carbs- 2 gm
Prep time-10 min
Cook time-20 mi
Servings -6
Serving size- 3 P
Directions:
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Dry roast almond flour, coarsely grounded pistachios, salt and turmeric in a pan.
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Add baby spinach and egg in a food processor and blend until blended.
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Cut up chicken into nugget size pieces and coat with egg and spinach mixture and press in flour mixture. Bake at 375F for about 15-20 minutes depending on the size of your chicken nugget.
Simple Chicken Stir-fry
Ingredients:
Chicken broth-1 cup
Cooked chicken-200gm Frozen Stir-fry veggies-1(14-oz) bag Coconut aminos -2 tbsp
Arrow root powder-2 tsp bsp
Garlic (minced)- 1 clove Olive oil- 1tbsp
Salt-1/8th tsp
Pepper 1/8th tsp
Nutrition Facts:
Per serving
Calories- 180 Protein-18 gm
Carbs-10 gm
Fat-8 gm
Prep time-15 min
Cook time-20 min Servings-4
Serving size- 1 cup
Directions:​​
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Add olive oil to a non-stick skillet over high heat. Add the frozen vegetables and sauté for 5-7 minutes.
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While the vegetables are sautéing, whisk the broth, coconut aminos, arrow root powder, garlic and black pepper in a bowl until combined.
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Add the chicken and sauce to the pan and sauté another 5-7 minutes, until chicken is heated thorough and sauce is thickened.
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Serve or let cool then store in an airtight container in the refrigerator for up to 1 week.
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Note: Coconut aminos is an healthy alternative to soy sauce.