Slender Fried Chicken

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Hello Readers!!

It’s getting cold! At least where I am… I’m up in Michigan, and today we have a wind chill of -18°F. Burrrrrr! That makes today a good day to stay inside and keep warm.

Luckily, you can make yourself a tasty dinner without going out in the cold. You only need a few ingredients for this fried chicken, and it’s HEALTHY too!

It’s perfect for kids, picky eaters, and anyone who loves fried chicken but also likes to eat healthy. My boyfriend and I have this about once a week because it’s healthy,cheap, quick, and easy!

I like to dip mine in barbecue sauce (not the healthiest choice, I know), but try dipping them in my healthy honey mustard. It’s just as good and is all natural.

Ingredients:

  • 1/4 cup olive oil
  • 1 boneless skinless chicken breast, cut into chunks or strips
  • 1 egg
  • 1/2 cup whole wheat flour
  • salt and pepper to taste
  • sauce for dipping (optional)

Directions:

  1. In a large frying pan, heat your olive oil for about 5 minutes on medium-high heat.
  2. Meanwhile, whisk your egg in a small bowl.
  3. Spread your flour out on a cookie sheet or plate, giving yourself enough room for coating the chicken.
  4. Dip each chunk of chicken in the egg and then coat it in flour.
  5. Gently set it in your olive oil. Be careful! The oil might splatter, and it’ll be hot!
  6. Once all the chicken is in the pan, let it fry for about 5 minutes until it gets crispy and golden brown, then flip it for another 5 minutes.
  7. To make sure it’s fully cooked, you can use a meat thermometer and make sure the chicken reaches 165°F.
  8. Once the chicken is done, remove it from the pan and put the pieces on a plate lined with paper towels. This will help soak up any extra oil and keep your breading from getting soggy.
  9. Salt and pepper your chicken the way you like.
  10. Let it cool a little bit, and serve with your favorite sauce!

Just writing this is making me want some chicken! I like to eat mine with a  sweet potato and green beans. Yum! It’s the perfect balanced meal: healthy fats, lean protein, complex carbs, and veggies.

Enjoy! Let me know how you like it and what you like to dip your chicken in.

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Slender Chicken Quesadillas

Chicken Quesadillas

¡Hola!

Last night I feasted on a delicious chicken quesadilla that had whole grain, veggies, and lean protein. With Greek yogurt instead of sour cream and no cheese, it’s sure to keep you slender! If you’re really craving cheese, just add a little; don’t go overboard!

Normally, a quesadilla would include flour tortillas loaded with cheese and topped with sour cream – not exactly the healthiest dinner idea. But I’ve slenderized it for you! You can still indulge in a tasty meal without any guilt.

This is a quick and easy recipe, so if you don’t have a lot of time or energy, no worries!

I have a quesadilla maker, but you could easily make these on the stove. Here’s how:

Ingredients:

(for one quesadilla)

  • Olive oil
  • 1 boneless skinless chicken breast
  • Salt & Pepper
  • 2 whole wheat tortilla shells
  • 1/2 cup peppers & onions (can be frozen or fresh)
  • Plain nonfat Greek yogurt, salsa, guacamole (optional)
  • Cheese (optional, only if you must have it)

Directions:

  1. Lightly oil a pan with olive oil and warm it over medium heat.
  2. Grill chicken breast until fully cooked (temperature reaches 165°F)
  3. Salt and pepper chicken breast to taste.
  4. Cut up chicken into bite-sized pieces or shred it if possible.
  5. If using a quesadilla maker, plug it in and get it warm. If using a pan on the stove, get the pan warmed up. Do NOT use any oil. You don’t want soggy tortillas.
  6. Put down one tortilla shell and evenly spread the chicken, peppers, and onions. Put the other tortilla shell on top.

    Chicken quesadilla

    Frozen peppers and onions don’t have to be warmed up ahead of time. They will thaw and heat as the tortillas brown.

  7. Again, if using the quesadilla maker, just follow the directions for it (you won’t need to flip it). If using the stove, let each side of the quesadila brown up (you’ll have to flip it at least once to see how it’s browning).
  8. Once the tortillas are nice and toasted, set the quesadilla on a plate and let it cool a few minutes before cutting.
  9. Top with Greek yogurt, guacamole, or salsa.

This is by far my favorite dinner recipe, as well as my boyfriend’s. It’s just so quick, easy, and delicious. And the best part is, it’s healthy too!!

¡Adios!

Healthy Homemade Peanut Butter Chocolate Chip Ice Cream

peanut butter ice cream

Have you ever eaten way too much ice cream and it makes your stomach a little upset? Well, I did that last night because this ice cream was so good I couldn’t stop eating it!! I had two good-sized bowls, and I still have a ton left for tonight! I can’t wait to eat some more. It’s just so so so good! As long as you love peanut butter (who doesn’t??), you’ll LOVE this ice cream recipe!

Thanks to my awesome boyfriend for getting me a Cuisinart ice cream maker, I can finally make my own recipes! So, grab your ice cream maker, a spoon, and get ready to dig in and indulge!

Ingredients:

(For 4 servings)

  • 1 cup plain nonfat Greek yogurt
  • 1 cup unsweetened original almond milk
  • 3/4 cup smooth all natural peanut butter
  • 1-2 Tbs. honey (depending on how sweet you like it)
  • 1/2 tsp. vanilla extract
  • 1/8 tsp. salt
  • Dark chocolate chips or chunks (to sprinkle on top)

Directions:

  1. In a medium mixing bowl, whisk together all ingredients, except chocolate chips, until well-blended and smooth.
  2. Follow the directions on your ice cream maker. The directions for mine say to turn on the ice cream maker and then pour in the mix. It took about 12 minutes.
  3. If you like your ice cream soft-serve, go ahead and get a serving and sprinkle some chocolate chips on top!
  4. If you like your ice cream a little firmer, put it in a container in the freezer for a while until it’s how you like it. Then add chocolate chips, and eat up!

I hope you enjoy this as much as I did! I’m a peanut butter addict, so I couldn’t get enough of this ice cream. Try adding different ingredients instead of chocolate chips, such as almonds, raisins, or banana slices, and let me know what toppings you like best!

 

Cheesy Garlic Broccoli Quinoa Poppers

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I know what you’re thinking: there’s no way something with cheese can actually be healthy, and there’s no way something this delicious can be good for you. But guess what!! It’s possible! This recipe has whole grain, complete protein, vegetables, and delicious cheese!

I’ve been working on this recipe for a while, playing around with it in my head, trying to figure out what combinations would work best together, and I finally created my masterpiece! You might remember my zucchini poppers recipe. This one is kind of similar, but way better! (In my opinion, anyway.) I present to you… CHEESY GARLIC BROCCOLI QUINOA POPPERS!

Ingredients:

(For 18-20 1-inch balls)

  • 1 cup cooked OR 1/2 cup uncooked quinoa
  • 1 cup canned/cooked navy beans, drained and rinsed
  • 1 cup finely-chopped fresh broccoli florets
  • 1 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/2 tsp. salt
  • 4 ounces cheddar cheese, cut into 20 small cubes

Directions:

  1. If not already cooked, place quinoa and 1 cup of water into a small pot. Bring to a boil, and then reduce to a simmer for 10 to 15 minutes until all the water is absorbed by the quinoa. Remove from heat, and let it cool.
  2. While quinoa is cooking and cooling, mash beans in a medium-sized mixing bowl.
  3. Then, add broccoli, garlic powder, onion powder, and salt to the beans and mix thoroughly. Add quinoa.
  4. Preheat oven to 350°F and grease a baking sheet. Now it’s time to start rolling balls.
  5. Take one cheese cube at a time, and form the bean/quinoa mixture around it, forming it into a ball shape. I found it easiest to compact the mixture around the cheese, rather than trying to actually roll it in my hands.
  6. Place each ball on the cookie sheet. They can be very close together, but don’t let them touch.
  7. Bake for about 30 minutes, or until the poppers feel crispy on top.
  8. Let cool for about 5 minutes, and serve while warm.

These are so good! I could have eaten the entire pan of them in 10 minutes. A couple of my poppers oozed cheese toward the end of the baking time, but they still tasted great. Just be sure to cover the entire cheese cube with the bean/quinoa mixture to prevent this from happening.

I hope you enjoy! And keep in mind, these might be even better with different kinds of cheese, so let me know if you use anything besides cheddar. What’s your favorite kind of cheese??

Clean Sour Cream & Onion Potato Chips Recipe

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Healthy potato chips!? Yes, it’s possible!! Thanks to my amazing boyfriend, I got a food dehydrator for Christmas. He got me a Waring Pro Food Dehydrator, and I’ve been trying recipes with it for about a month now. This is the first chip recipe I’ve tried, and it actually worked pretty well!

I found this Sour Cream & Onion Chips recipe from Emily at JoyfulAbode.com, and adapted it slightly to make it perfect for clean eating. Thank you so much, Emily! Her blog has tons of recipes, so be sure to check it out!

This recipe made a pretty large batch. I got five trays of chips in my dehydrator, and I even had leftover potato paste. I ate it like mashed potatoes, and it was so delicious!

Ingredients:

  • 2 large russet potatoes
  • 1/2 cup 2% (reduced fat) plain greek yogurt
  • 1 1/2 cups water
  • 2 Tbs. dried parsley
  • 2 Tbs. onion powder
  • 1 Tbs. salt (more or less to taste)

You will also need:

  • Food dehydrator
  • Nonstick dehydrator mats or PARCHMENT paper cut to size (Do NOT use waxed paper; it will stick to the chips)

Directions:

  1. Cook the potatoes any way you like. I poked mine several times with a fork and microwaved them for about 12 minutes.
  2. Let the potatoes cool enough to peel them, and remove the skin. (I would like to try this again, but leave the skin on to add more fiber, but I’m not sure how it would work.)
  3. Cut or break the potatoes into chunks and combine all ingredients in a food processor. If you have a small food processor (like I do), you might have to do separate batches. I had to do three small batches and then stir it all together by hand in a large mixing bowl.
  4. Puree all the ingredients until it turns into a potato paste. If it’s too thick, add a little more water.
  5. Using a spoon or rubber spatula, spread the potato paste onto the nonstick mats or parchment paper. Spread it pretty thin, but don’t make any holes. It is pretty hard to spread it thin enough without making it see-through, so next time I make these I will spread it a little thicker.
  6. Dehydrate your chips at 145° or medium setting until they are crispy and dry. Mine took about 8 hours total. Every couple hours, check them and rearrange the order of the trays (the bottom trays tend to dry out faster). After about 6 hours, I flipped the big sheets of chips so the wet side was up. The thicker your chips are, the longer it will take for them to dry completely.
  7. Once all the sheets are dry and crispy, break the big chips into smaller pieces.
  8. Store in an air-tight container. (Emily says they will keep for a couple days, but they taste best fresh)

Enjoy!! These don’t taste like store-bought chips, but they do taste good! Remember, your chips don’t have any nasty preservatives, additives, monosodium glutamate (MSG), or artificial flavors. These are all natural, healthy, and perfect for clean eating!

I plan on trying different chip flavors in the future. What kind should I try next? Let me know in the comments!

Related Posts:

Clean Mexican Lasagna Recipe

mexican lasagna

This dish is great for the whole family! It makes 15 large pieces, so you can make it for your entire family or eat it on your own and have lots of leftovers for the next few days. It is pretty easy to make because many of the ingredients are actually canned or store-bought (but be sure they are CLEAN).

A few things to keep in mind when buying store-bought and canned ingredients:

  • Always read the ingredients to make sure they are as clean as possible! Many canned foods have additives or chemicals. My favorite brand of store-bought food is Meijer Naturals because it is affordable, and the ingredients are almost always clean.
  • Check the salsa for added sugar. I used Chi-Chi’s because there was absolutely no added sugar listed in the ingredients.
  • If using store-bought tortillas, check to make sure they are as clean as possible. Even so-called ‘whole wheat’ tortillas often use bleached or enriched flour as a main ingredient.

Ingredients:

(For 15 large pieces)

  • 1 red onion, chopped
  • 1 red pepper, chopped
  • 1 cup sliced mushrooms
  • 1 (16 ounce) can salsa
  • 1/2 tsp. chili powder
  • 1/2 tsp. cumin
  • 1/2 tsp. garlic powder
  • 1 can black beans, drained and rinsed
  • 1 can pinto beans, drained and rinsed
  • 1 (7 ounce) can chopped green chiles
  • 1 cup  canned corn, drained
  • 5 (8-inch) whole wheat tortillas (can be store-bought, but as clean as possible)
  • Plain nonfat Greek yogurt or additional salsa (optional)

Directions:

  1. In a large saucepan, saute onion, red pepper, and mushrooms over medium heat for about 5 minutes until tender.
  2. Add salsa, chili powder, cumin, garlic powder, black beans, pinto beans, green chiles, and corn.
  3. Stir thoroughly until everything is well-blended and begins to simmer.
  4. Turn off heat and set aside.
  5. Preheat oven to 350°F.
  6. In a greased 9×13 dish, begin to layer the sauce mixture with the whole wheat tortillas like lasagna.
  7. Start with the sauce, then add a layer of tortillas. Rip or cut the tortillas and layer them in the dish like the picture below.capture-20131231-105748
  8. Repeat this layering process one more time, then top with sauce so the top tortillas aren’t too dry. The layers will be sauce-tortillas-sauce-tortillas-sauce.
  9. Bake for 40 to 50 minutes, and let it cool for about 10 minutes before serving.
  10. Top with a dollop of Greek yogurt or more salsa if desired.
  11. Store leftovers in a container in the fridge. It tastes just as good, if not better, the next day!

Clean Honey Almond Granola Bars Recipe

homemade granola bars

Thank you to Stacey Michelle for this homemade granola bars recipe! You can find the original recipe here. These are so easy to make, and taste great! Plus, they’re way healthier than store-bought granola bars, since they are completely free of sugar, preservatives, or chemicals. If you don’t add any other spices, seeds, or dried fruit, these have a slight taste of honey with a blend of almonds. Yum!

Ingredients:

(For 16 bars)

  • 1 cup raw almonds
  • 1 cup pitted dates (soaked in water for about 30 minutes to soften)
  • 1 1/2 cup rolled oats
  • 1/4 cup raw honey
  • 1/4 cup all natural peanut butter
  • Cinnamon (optional)
  • Raisins or other dried fruit (optional)
  • Seeds (optional)

Directions:

  1. Preheat oven to 350°F.
  2. Spread almonds in a single layer on a baking dish and bake for 5 minutes.
  3. Stir the almonds around (try to flip them over) and bake an additional 5 minutes, until they turn darker brown and smell nutty.
  4. Remove almonds from the oven and let them cool.
  5. Put dates in food processor until they are chopped up.
  6. Combine oats, dates, and almonds in a large bowl.
  7. In a small saucepan, combine honey and peanut butter.
  8. Over low heat, stir the honey and peanut butter frequently until it melts and blends together.
  9. Pour honey and peanut butter liquid over the oat mix in the bowl, and stir until well blended.
  10. If desired, add cinnamon, raisins, or any other dried fruit, spice, nuts, or seeds you wish!
  11. Spread mixture evenly in a greased 8×8 baking dish.
  12. Cover the top of the bars with parchment paper, wax paper, or plastic wrap, and press down to compact the ingredients.
  13. Place dish in the fridge for about 20 minutes before cutting.
  14. Store in a container in the fridge.

Clean Strawberry Chia Seed Jam Recipe

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I finally bought some chia seeds at Trader Joe’s last month, and used them to make some delicious strawberry jam!!

I followed this recipe on Nature’s Nurture. It is so easy to make, and it tastes great!

Ingredients:

  • 1 cup strawberries
  • 1 Tbs. water
  • 1 Tbs. chia seeds

Directions:

  1. Mash strawberries with a fork until they turn into a jam-like consistency.
  2. Stir in water and chia seeds.
  3. Put in a covered container and place in refrigerator for about two hours.
  4. Store in the fridge for up to a week!

I hope you love this jam as much as I did! It was the perfect addition to my whole wheat peanut butter toast!

Clean Whole Wheat Apple Cinnamon Muffin Recipe

apple cinnamon muffins

Ingredients:

(For 12 muffins)

  • 2 cups whole wheat flour
  • 1 Tbs. baking powder
  • 1/2 tsp. salt
  • 1 Tbs. cinnamon
  • 2 egg whites
  • 3/4 cup unsweetened almond milk
  • 1/4 cup olive oil
  • 1 tsp. vanilla extract
  • 1/4 cup raw honey
  • 1 cup chopped apple

Directions:

  1. Preheat oven to 375ºF.
  2. Place paper liners in 12 muffin tins, or grease them very well.
  3. Combine flour, baking powder, salt, and cinnamon in a large mixing bowl.
  4. In a small bowl, beat egg whites and set aside.
  5. In another small bowl, combine almond milk, olive oil, vanilla, and honey until smooth.
  6. Fold egg whites into the wet mix.
  7. Add wet mix and apples to dry mix and stir until combined, but don’t over mix!
  8. Pour batter into each muffin tin, about 2/3 full.
  9. Bake for 20 to 25 minutes until the muffins turn golden brown.
  10. Remove from oven and let cool a little. These taste great while warm!

Clean Sweet Potato Pumpkin Biscuits Recipe

sweet potato biscuits

Ingredients:

(For 12 biscuits)

  • 1 medium sweet potato
  • 1 cup whole wheat flour
  • 1.5 tsp. cinnamon
  • 1 tsp. baking powder
  • 1/4 tsp. baking soda
  • 1/2 cup pumpkin puree
  • 1 tsp. raw honey

Directions:

  1. Preheat oven to 400°F.
  2. Line a small cookie sheet with aluminum foil.
  3. Poke the sweet potato several times with a fork and place on foil. Don’t wrap it up.
  4. Bake for 45-50 minutes, until very tender.
  5. Remove from oven and let cool.
  6. Meanwhile, turn oven up to 425°F.
  7. Combine flour, cinnamon, baking powder, and baking soda in a small mixing bowl.
  8. In a food processor, puree sweet potato (including skin), pumpkin, and honey until smooth.
  9. Add wet mix to dry mixture in bowl and stir by hand until a soft dough forms.
  10. Drop by heaping spoonfuls onto a greased cookie sheet.
  11. Bake 7 to 10 minutes, until the biscuits start turning golden brown.
  12. Remove from oven and serve while warm!