4WK Recipe Guide - empow-her · 2020. 1. 31. · Salmon 5 oz. Fresh spinach 2 cups Small tomatoes...
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Post-Challenge Recipes Spinach 2 Cups Red pepper (roughly chopped) 1/4 cup Onion (roughly chopped 1/4 cup Egg whites (6 large) 1 cup Whole omega-3 eggs 2 Low-fat swiss cheese (grated) 1/4 cup Low-fat turkey deli meat 5 oz. Garlic (roughly chopped 3 cloves Cinnamon 1/4 tsp Olive oil cooking spray Salsa 1/2 cup 1. Preheat oven to 400 degrees 2. All all ingredients into a blender, minus the salsa 3. Blend well on low 4. Lightly coat a non-stick muffin tray with oil spray 5. Evenly distribute mixture into each cup, filling halfway 6. Bake until egg is cooked all the way through (about 20 minutes) 7. Remove from oven and cool, serve with salsa and enjoy! 8. Serves 1 large or 2 small (makes about 12 muffins) Ingredients Breakfast Quiches Directions AT
Transcript of 4WK Recipe Guide - empow-her · 2020. 1. 31. · Salmon 5 oz. Fresh spinach 2 cups Small tomatoes...
Post-ChallengeRecipes
Spinach 2CupsRedpepper(roughlychopped) 1/4cup
Onion(roughlychopped 1/4cup
Eggwhites(6large) 1cupWholeomega-3eggs 2Low-fatswisscheese(grated) 1/4cup
Low-fatturkeydelimeat 5oz.
Garlic(roughlychopped 3clovesCinnamon 1/4tsp
OliveoilcookingspraySalsa 1/2cup
1. Preheatovento400degrees2. Allallingredientsintoablender,minusthesalsa3. Blendwellonlow4. Lightlycoatanon-stickmuffintraywithoilspray5. Evenlydistributemixtureintoeachcup,fillinghalfway
6. Bakeuntileggiscookedallthewaythrough(about20minutes)7. Removefromovenandcool,servewithsalsaandenjoy!8. Serves 1 large or 2 small (makes about 12 muffins)
Ingredients
Breakfast Quiches
Directions
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IngredientsSalmon 5oz.Freshspinach 2cupsSmalltomatoes(smallchopped) 2Mushrooms(roughchopped) 1cupEggwhites 1cupWholeomega-3eggs 2Salt 1/4tsp.Pepper PinchParsley(chopped) 1tbsp.
Directions 1. Sautesalmon,cutinto1inchcubesandsetaside2. Pre-heatnon-stickfryingpanwithcookingsprayandaddspinach,cookuntilwilted3. Addtomatoesandmushroomsandsautefor3-4minutes4. Removefromheatandsetmixtureaside5. Whiskeggwhites,salt,pepper,eggsinalargemixingbowl6. Returnemptyfryingpantomediumheat,addeggmixture7. Stirconstantlytobreakupegg8. Onceeggiscooked,addsalmon,parsleyandvegetablemixtureServes1largeor2small
Tomato Salmon Scramble
Post-ChallengeRecipes
Mint Chocolate Shake Minttea(strong) 1/2cup
Water 1/2cup
Ice 1cupChocolatewheyprotein(equalto50gprotein) 2scoopsLow-fatplainyogurt 1cup
Flaxseedoil 1tbspSemi-sweetchocolatechips 1tbsp
1. Steepamintteabaginacupofhotwaterfor5minutes2. Squeezeremainingliquidfromteabaganddiscard3. Add1cupoficetothetea4. Combineallingredientsinablender5. Blendonhighuntilmixtureissmoothandcreamy6. Serves 1 large or 2 small
Ingredients
Directions
AT
Post-ChallengeRecipes
Raspberry Mocha ShakeHotwater 1tbsp
Instantcoffee 1tsp
Icecubes 3
Low-fatmilk 1cupLow-fatcottagecheese 1cup
Raspberries(frozen) 1cup
Chocolatewheyprotein(equal to 25g protein)1scoop
Almonds(blanched) 2tbspFishoil 1tsp
1. Mixinstantcoffeeand1tablespoonofboilingwaterinablender2. Addicecubestochillthecoffee3. Combinetheremainingingredients4. Blendonhighuntilmixissmoothandcreamy5. Serves 1 large or 2 small
Ingredients
Directions
PW
Post-ChallengeRecipes
Bonelessskinlesschickenbreast 6ozCoconutoilorbutter 1tbspOnion(thinsliced) 1/4cupTomato(largediced) 1/2cupCorn(frozenorcanned) 1/4cupFreshspinach 3cupsWholewheattortillachips(crushed) 1/3cupAgedwhitecheddar 1/2cup
1. Sautechicken,setasidetocool2. Addoilandonionstopan,stirringuntilonionsarelightlybrowned,thenaddtomatoandcorn3. Cookforoneminutemore4. Removefromheatandsetasidetocool5. Combineallingredientsinalargemixingbowl6. Drizzleoneservingofyourfavoritedressingandenjoy7. Serves 1 large or 2 small
Chicken Taco SaladIngredients
Directions AT
Post-ChallengeRecipes
Navybeans(cookedorcanned,drained) 1/2cupMilk 1cupTurmeric 1tspCoriander 1tspSalt 1tspVegetablebroth 1cupOliveoilcookingsprayGroundturkey 1lband5ozSweetonion(largediced) 1cupBabycarrots(thinsliced) 1.5cups
Asparagus(1-inchpieces) 1.5cupsGreencabbage(grated) 2cupsAlmonds(sliced) 1/2cupLow-fatagedwhitecheddar 1.5cups
1. Preheatovento350degrees2. Addthenavybeans,halfofthemilk,turmeric,coriander,andsalttoablender3. Blenduntilsmooth4. Setasideandstirintherestofthemilkandbroth5. Preheatnon-stickfryingpanandcoatwithspray6. Sautetheturkeyuntillightlybrownedandtransfertolargecasseroledish7. Addremainingingredientstodish,includingbeanmixtureandthencover8. Stirwellandbakefor25-30minutes9. Serves 3 large or 6 six small
Ground Turkey CasseroleIngredients
Directions
AT
Post-ChallengeRecipes
Bonelessskinlesschickenbreast 6ozRomainelettuce(tornintosmallpieces) 3cupsParmesancheese(grated) 1/4cupNavybeans(cookedorcanned,drained) 1cupOnion(thinsliced) 1/4cup
1. Sautechicken,setasidetocool2. Combineallingredientsinalargemixingbowl3. Drizzleoneservingofyourfavoritedressingandenjoy4. Serves 1 large or 2 small
Healthy Chicken Caesar Ingredients
Directions
PW
AT
IngredientsEggwhites 2Unsweetenedapplesauce 1/4cupVanillawheyprotein 6scoopsCinnamon 1/4tsp.Salt 1/8tsp.Oats 1/2cupNutmeal(groundmixednutsinblender) 2cupsApple(cubed) 1/4cupCookingspray
Directions 1. Preheatovento350degrees2. Mixeggwhiteswithapplesauceandbeatforaminute3. Mixprotein,cinnamon,salt,oatsandnutmeal4. Slowlystirtheeggmixtureintothedryingredients5. Incorporatemixturesandthenaddapple6. Lightlycoat9x9panwithsprayandpourmixtureintopan7. Bakefor10-15minutes,untilatoothpickcomesoutcleaninthecenterServes4largeor8small.
Apple Cinnamon Bars
Post-ChallengeRecipes
Low-fatcottagecheese 3/4cupCoconutmilk 1/4cupStrawberries(frozen) 1/2cupSplenda 1/4tsp
1. Combineallingredientstofoodprocessororblenderandpureeuntilsmooth
Serves 1 large or 2 small
Thisrecipeisbetweenapuddingandshake.Tothicken,addascoopofproteinpowder.Tothin,addalittlebitofwateratatimeuntildesiredconsistencyisreached.
Strawberry Coconut PuddingIngredients
Directions AT
Post-ChallengeRecipes
Water 1/2cupQuinoa 1/4cupTurkeysausage 6oz.Apple(core,diced) 1cupWalnuts(crushed) 1/4cupFreshspinach 3cups
1. Bring1/2cupofwatertoaboilinasmallpotonhighheat2. Addquinoa,reduceheattomedium-lowandcookfor12minutes3. Removefromheat,drainandsetasidetocool4. Cookturkeysausageinlargepotofsimmeringwaterfor10-20minutes,dependingonthickness5. Removefromwaterandthenpre-heatnon-stickfryingpan6. Lightlycoatwithcookingsprayandaddsausage7. Sauteuntillightlybrowned8. Setasidetocoolandsliceintomedallions9. Combineallingredientsinalargebowlanddrizzlewithoneservingofyourfavoritedressing10. Enjoy!11. Serves 1 large or 2 small
Quinoa, Apple & Walnut SaladIngredients
Directions PW
Post-ChallengeRecipes
Oliveoilcookingspray
Groundsirloinorextraleangroundbeef 6ozSalt 1/4tspPepper 1/8tspYellowonion(small,diced) 1/4cupRedpepper(small,diced) 1/4cupGarlic(minced) 2tspTomato(small,diced) 1/4cupBBQsauce 2tbspWholewheattortilla 1tortillaPineapple(tidbitsorchopped) 1/4cupAgedwhitecheddar(grated) 1/2cup
Texas Thin Crust PizzaIngredients
Directions1. Preheatovento400degrees2. Preheatnon-stickfryingpan,lightlycoatwithspray,andthegroundmeatandseasonwithsalt andpepper3. Sautebeefuntillightlybrownedandcookedthoroughly4. Addonions,peppers,andgarlicandsauteforanadditionalminute5. AddthetomatoandBBQsauce,stiruntilcombinedandremovefromheat6. Lightlycoatabakingsheetwithsprayandplacetortillaonthetray7. Spreadthebeefandvegetablemixtureonthetortilla8. Topwithpineappleandcheeseandplaceintheoven9. Bakeuntilcheeseismeltedandshellinnicelytoasted(about10minutes)
10. Serves 1 large or 2 small.
AT
Post-ChallengeRecipes
Spaghettisquash 4cups
Coconutoilorbutter(melted)1tbsp
Salt 1/4tsp
Pepper 1/8tspCinnamon 1/8tsp
Oliveoilcookingspray
Groundsirloinorextralean ground beef12oz
Onion(small,diced) 1cupTomatosauce 2cups
Cashews(crushed) 1/4cupParmesancheese(grated)1/2cup
Ingredients
Spaghetti Squash Spaghetti
Directions1. Prheatovento375degrees2. Cutsquashinhalfandcleanoutcenterandseeds3. Placeonabakingsheet,cutsideupanddrizzlewitholiveoilorbutter4. Seasonwithsalt,pepper,andcinnamonandplaceinoven5. Bakefor45minutesoruntiltender6. Whilethesquashisbaking,pre-heatanon-stickfryingpanandcoatlightlywithoilandaddground sirloin7. Sautesirloinuntillightlybrowned.8. Removefromheat.Addincashewsandtomatosauce.Setaside.9. Oncesquashhascooled,scoopthefleshoutandaddtosauce.10. Reheatinthefryingpanonmediumuntilwarm.Servewithparmesan.11. Serves 2 large or 4 small.
PW
Post-ChallengeRecipes
Onion(smalldiced) 1/4cupWater 2cupsLemonjuice 2tbspFennel 1tspSalt 1/2tspCodfillets 6oz
1. Bringallingredients,exceptcod,toaboilinasmallpotandthenreduceheattomedium2. Simmerfor5minutestoinfuseflavorsandthenplacefishintoliquid3. Poachfor4-7minutes,dependingonthicknessthengentlyremovefromliquidandserve.4. Serves 1 large or 2 small
Lemon-Poached CodIngredients
Directions AT
AT
IngredientsEggwhites 1cupWholeomega-3eggs 2Salt PinchPepper PinchSpinach 2cupsPumpkinseeds 1/4cupBroccoliflorets 1/4cupPeas(frozenorcanned) 1/4cupZucchini(smalldiced) 1/4cupGreenonion(smalldiced) 1/4cupGarlic(minced) 2tsp.Low-fatfetacheese 1/2cupTurkeyhamdelimeat 4oz.
Directions 1. Whiskeggwhites,eggs,saltandpeppertogetherinamixingbowl2. Pre-heatalargenon-stickpanandcoatwithspray,addspinachandsautefor10-30seconds3. Addpumpkinseeds,broccoli,peas,zucchini,onionandgarlic,sautefor1minute4. Evenlypoureggmixtureovervegetablesinpan5. Cookforacoupleminutesuntiltopofmixturebeginstobubble6. Evenlyspreadcheeseandhamontop7. Turnovenontobroil8. Placepaninovenuntileggiscooked(approx.2-5minutes)9. RemovefromovenandserveServes2largeor4small
Green Cuisine Frittata
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IngredientsTurkeysausage 3ozRedpepper(smalldiced) 1/4cupOnion(smalldiced) 1/4cupTomato(smalldiced) 1/4cupGarlic(minced) 1tsp.Eggwhites 1cupWholeomega-3eggs 2Salt 1/4tsp.Pepper pinchLighthavarticheese 1oz.Salsa 1/4cup
Directions 1. Cookturkeysausageandthendiceit2. Pre-heatalargenon-stickpanandcoatwitholiveoilspray3. Addredpepperandonion,sauteuntilonionsarelightlybrowned4. Addcookedsausage,tomato,andgarlicandsautefor1minutemore5. Removefrompanandsetaside6. Whiskeggwhites,eggs,saltandpeppertogetherinamixingbowl7. Poureggmixtureintopan8. Cookuntiltopbeginstobubbleandbottomisgoldenbrown9. Flipomeletandcookuntilgoldenbrownonotherside10. Transfertoaplate,placecheeseononehalf,andvegetable/sausagemixtureonother11. Foldovertocovercontents,garnishwithsalsaandserveServes1largeor2small
Rancher's Omelet
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Ingredients"Fettucine"Carrot 1/2cupZucchini 3/4cupBroccolistalk 3/4cup
Meat
Slicedsirloinorstir-frybeef 6oz.
SauceOnion(finelydiced) 1/4cupCoconutmilk 1/4cupYogurt 1/4cupMisopaste 1tbsp.Nutmeg pinchPepper pinchWaterorvegetablebroth 2tbsp.
Directions 1. Peelouterlayerofcarrotsanddiscard2. Peelremainderofcarrotandzucchiniandbroccoliintostrips3. Sautebeef,removefrompanandsetaside4. Pre-heatasmallpotandlightlycoatwithspray,addonionandsaute5. Mixinmilk,yogurt,miso,nutmeg,pepper-bringtoasimmerandstiruntilmisodissolved6. Removefromheat,cleanpanifnecessary7. Addcarrotandbroccoliandsautefor3minutes,addbrothorwaterandthenaddzucchini8. Sautefor2minutesmore,addsauceandtossuntilwarm9. TransfertoplateandtopwithbeefServes1largeor2small
Beef & Vegetable Fettucine
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IngredientsBeefSirloinsteak,sliced 6oz.Salt 2pinchesPepper 1pinchFreshmincedgarlic 1tsp.
SauteedSpinachOliveoil 1tbsp.Onion(small,diced) 1/4cupSpinach 6cupsParmesancheese(grated) 1/4cupSalt 2pinchesPepper 1pinch
RoastedGarlicGarlic 1/4cupCoconutoilorbutter(melted) 1tbsp.
Directions Beef1. Seasonbeefevenlywithsaltandpepper2. Sauteuntillightlybrowned,addgarlicandsauteforaminutemoreSpinach1. Pre-heatnon-stickpanandaddoilthenonions2. Sauteuntillightlybrowned,addspinachuntilshrunkendown3. AddroastedgarlicandparmesanRoastedGarlic1. Pre-heatoverto325degrees2. Cuttopoffbulbsandplaceonbakingsheet3. Drizzleoilorbutterontopandplaceinoven4. Roastuntillightlybrownedontop(approx.25minutes)5. LetcooluntilabletohandleandremovegarlicfrombulbServes1largeor2small
Stir Fry Beef with Spinach and Garlic
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Ingredients"Steaks"Groundturkey 6oz.Eggwhite 1Largeflakeoats 2tbsp.Sweetonion(finediced) 1/4cupPurehoney 1tsp.Salt pinchCumin pinchChilipowder pinchCauliflowerMashCauliflower(roughchopped) 3cupsCashews(crushed) 1/4cupCoconutmilk 1/4cupSalt pinchPepper pinchCinnamon pinch
Directions "Steaks"1. Combineallingredientstogetherinabowluntilcompletelycombined2. Formintoanovalshapeabout3/4inchthick3. Lightlycoatpanwitholiveoilsprayandplacesteaksintopan4. Cookuntillightlybrownedoneachsideandallthewaythrough
Mash1. Addallingredientstopotandbringtoboilovermediumheat2. Reduceheattolowandcoverwithtight-fittinglid3. Simmerfor15minutesandthenremovefromheat4. Pureeinblenderorfoodprocessoruntilsmooth5. Add1tbspwateratatimeifneeded
Serves2largeor4small
Salisturkey Steak with Cauliflower Mash
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IngredientsChickenBoneless,skinlesschickenbreastcutinto 1/4 inch strips6oz.Salt 2pinchesPepper 1pinchPaprika 1pinch
SauteedSpinachOliveoil 1tbsp.Onion(small,diced) 1/4cupSpinach 6cupsParmesancheese(grated) 1/4cupSalt 2pinchesPepper 1pinch
RoastedGarlicGarlic 1/4cupCoconutoilorbutter(melted) 1tbsp.
Directions Beef1. Seasonchickenevenly2. SauteuntillightlybrownedandcookedthoroughlySpinach1. Pre-heatnon-stickpanandaddoilthenonions2. Sauteuntillightlybrowned,addspinachuntilshrunkendown3. AddroastedgarlicandparmesanRoastedGarlic1. Pre-heatoverto325degrees2. Cuttopoffbulbsandplaceonbakingsheet3. Drizzleoilorbutterontopandplaceinoven4. Roastuntillightlybrownedontop(approx.25minutes)5. LetcooluntilabletohandleandremovegarlicfrombulbServes1largeor2small
Chicken Breast with Spinach and Garlic
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IngredientsSoupBaseCoconutoilorbutter 1tbsp.Butternutsquash(roughchopped) 5cupsOnion(roughchopped) 1cupFreshginger(gratedorchopped)1tbsp.Freshgarlic(minced) 1tbsp.Cinnamon 1tsp.Cumin 1tsp.Nutmeg 1/2tsp.Vegetablebroth 5cupsWater 1cup
SoupGarnishGroundturkey 1lb.10oz.Salt 2tsp.Pepper 1/2tsp.Cilantro 1/4cup
Directions Base1. Pre-heatlargepot,addcoconutoil,squash;sauteuntillightlybrowned2. Addonion,ginger,garlic,cumin,cinnamon,nutmegand2tbspofbroth;saute2minutes3. Addremainingbrothandwaterandbringtoaboil4. Cover,reduceheatandsimmeruntilsquashissoft(approx.30minutes)5. Letsoupcool,pureeinblenderorfoodprocessoruntilsmoothandpourbackintopot
Garnish1. Seasonturkeywithsaltandpepper2. Sauteturkeyuntillightlybrownedandthoroughlycooked3. AddturkeyandcilantrotosoupbaseServes4largeor8small
Butternut Squash and Turkey Soup
AT
IngredientsChickenStripsBoneless,skinlesschickenbreastcutinto1/4inchstrips 6oz.Salt 2pinchesPepper 1pinchPaprika 1pinchOmega-3egg 1Water 2tbsp.Coarsewhole-wheatbreadcrumbs 1/4cupGratedcoconut 1/4cup
Directions
1. Pre-heatovento350degrees,seasonchickenevenlywithsalt,pepper,paprika2. Whiskeggandwatertogetherinmixingbowl3. Mixbreadcrumbsandcoconutinseparatebowl4. Dipchickenintoeggmixture,thenbreadcrumbsuntilevenlycoated5. Placeonbakingpanandbakeuntillightlybrowned(approx.15minutes)
Serves1largeor2small
Baked Chicken Strips
PW
IngredientsCoconutoilorbutter 1tbsp.Onion(finelydiced) 1/2cupCarrots(peeled,finelydiced) 1/4cupBarley 1/3cupVegetablebrothorwater 1cupWater 1/2cupDriedthyme 1/4tsp.Pepper 1/4tsp.Roastedgarlic 1/4cupParmesancheese(grated) 1/4cup
Directions 1. Pre-heatmediumsizedpot,addoil,onionsandcarrots2. Sautefor2minutesandthenaddbarley3. Addbroth,water,thyme,andpepperandbringtoaboil4. Coverwithlidandreduceheattolow5. Simmerfor25-30minutesuntilmostofwaterisabsorbed6. AddroastedgarlicandcheeseuntilcheeseismeltedServes1largeor2small
Roasted Garlic Barley Risotto
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IngredientsSoupBaseCoconutoilorbutter 2tbsp.Onion(roughchopped) 11/2cupsFreshginger(gratedorchopped) 1tbsp.Cinnamon 1tsp.Chilipowder 1/2tsp.Babycarrots 6cupsFreshorangejuice 3/4cupCoconutmilk 1cupLow-fatmilk 3cupsSalt 1tsp.Pepper 1/2tsp.
GarnishCubedchickenbreast 1lb.5oz.Salt 1tsp.
Directions Base1. Pre-heatlargepot,add1tbsp.oilandthenonionsandsautelightlyuntilbrowned2. Addremainingoil,ginger,cinnamonandchilipowderandsautefor1minutemore3. Addcarrots,orangejuice,milks;bringtoaboil4. Reduceheattomedium-lowandcover;simmeruntilcarrotsaresoft(approx.10minutes)5. Letcoolforafewminutes,addsaltandpepperthenpureeinblenderorprocessor6. Pourbackintopot
Garnish1. Seasonchickenwithsalt,sauteinnon-stickpanuntilbrownedandthoroughlycooked2. AddtosoupbaseandreheatandserveServes4largeor8small
Carrot, Orange, Ginger Soup with Chicken
AT
IngredientsBabyspinach 4cupsRedonion 1/4cupFresh,mincedgarlic 2tsp.Chilipowder 1/4tsp.Tomato(small,diced) 1/2cupBlackbeans(cookedorcanned,drained) 11/2cupsSalt 1/2tsp.Pepper 1/4tsp.
SkewersSirloin,1-inchcubed 6oz.Cherrytomatoes 4Zucchini 4piecesRedonion 4piecesSeasaltandpeppertotaste
Directions 1. Addspinachtonon-stickpanandcookuntilwilted2. Addonion,garlic,andchilipowder;sautefor2minutes3. Addtomatoandbeansandheatuntilwarm4. SeasonwithsaltandpepperServes1largeor2small
Skewers1. Slideingredientsontoskewerusingupthesirloin2. Cookinnon-stickpanuntillightlybrownedandthouroughlycooked3. SeasonwithsaltandpeppertotasteServes1largeor2small
Black Bean Spinach w. Sirloin Skewers
AT
IngredientsPrawns(raw,peeled) 6oz.Chilipowder 1/4tsp.Salt 1/4tsp.Coconutoilorbutter 1tbsp.Fresh,mincedgarlic 1tsp.Orangejuice 2tbsp.
Directions 1. Seasonprawnswithchilipowderandsalt2. Addoiltonon-stickfryingpanandsauteprawnsuntiljustcookedthrough3. Addgarlicandsautefor1minutemore,addorangejuiceandserveServes1largeor2small
Garlic Prawns
PW
IngredientsBoneless,skinlesschickenbreast,cubed 1lb.2oz.Salt 1/2tsp.Pepper 1/4tsp.Sweetpotato(peeled,thinsliced) 2cupsSalsa 1cupBlackbeans(cooked,orcanned,drained) 11/2cupsOnion(small,diced) 1cupCorn(cannedorfrozen) 1cupPeas(cannedorfrozen) 1cupAlmonds(sliced) 1/2cup
Directions 1. Pre-heatovento350degrees2. Seasonchickenwithsaltandpepperandcookinnon-stickpanuntilbrowned3. Removeandsetaside;addsweetpotatoandsalsaandsautefor5minutes4. Layeringredientsinlarge,shallowcasseroledishstartingwithchicken,thenpotato/salsa,beans,onion,corn,peas,andalmonds.5. Bakefor25minutesthenserveServes3largeor6small
8-Layer Dinner
AT
IngredientsBabycarrots(halved) 1/2cupCauliflower 1cupWater 1/4cupPeas 1/2cupWalnuts 1/4cupSalt pinchPepper pinchCinnamon pinchSafflower pinchOliveoil 1/2tbsp.
Directions 1. Pre-heatnon-stickfryingpan,addcarrots,cauliflowerandwater2. Cookuntilwaterevaporatesandthensauteuntilcauliflowerislightlybrowned3. Addpeas,walnuts,salt,pepper,cinammon,andsafflower;sautefor2moreminutes4. Removefromheat,addoilandserveServes1largeor2small
Spiced Cauliflower
Post-ChallengeRecipes
Wholeonionslices(1/4inchthickeach) 3SmokedChickenBreastlowfatdelimeat 5oz.Spinach 3cupsTomato 3slicesParmesancheese(grated) 1.5ozWholeomega-3eggs(poachedorfriedindividually) 3eggs
ForHollandaiseSauce:Low-fatmayo 2tbsp.Plainlow-fatyogurt 1/3cupLemonjuice 1/2tsp.Dijonmustard 1/8tsp.Salt 1pinchSplenda 1pinchChilipowder 1pinch
1. Cookonioninnon-stickfryingpanuntilnicelybrowned2. Removeonionsfrompanandsetaside3. Whiskallingredientsforsaucetogetherinamixingbowl.4. Addmixturetoasmallsaucepanandheatuntilwarmbutnotboiling,setaside
6. Placeonionslicesonaplate,placeatomatosliceontopofeach.7. Evenlyplacethechicken,spinachandcheeseonallthreeslices.8. Topwithaneggandgarnishwithhollandaisesauce.
Serves1largeor3small.
Eggs BenedictIngredients
Directions
5. Addspinachtofryingpanandcookuntilatleasthalfitsoriginalsize.Removefrompanandsetaside.
AT
Post-ChallengeRecipes
Plainlow-fatyogurt 1/2cupVanillaproteinpowder 1scoopBlueberries(frozen) 2tbsp
Addallingredientstogetherandstiruntilincorporated
Serves 1 large or 2 small
Blueberry Power YogurtIngredients
Directions
AT
