21 day fix recipe booklet 2 - my ditch the scale … · 2015-03-14 · 1 14oz can rotel no salt...

Coach Rebecca -‐ MyDitchTheScaleJourney.com


Garlic Parmesan Chicken & Spinach (2 Servings) Ingredients: 1 tbsp. Extra Virgin Olive Oil (EVOO) 3 tsp. 6 cloves minced garlic FREE 2 chicken breasts-chopped into bite size pieces 2 Red 1/2 tsp. Sea salt or Himalayan salt FREE ¼ - ½ cup light Parmesan Cheese 1 ½ Blue ½ cup mushrooms ½ Green 2 cups spinach 2 Green Instructions: - Sauté' garlic and mushrooms in EVOO for a minute or two - Add chicken pieces, salt, and cook until no longer pink in the middle. - Make sure to stir chicken to coat with EVOO and garlic - Add parmesan cheese and stir until the chicken is coated. - Add spinach and cook until wilted Optional: Serve by itself or over whole-wheat pasta


Greek, Spinach, and Feta Turkey Muffins 12 muffins (3 Per Serving)

Ingredients: 1 1/2 pounds lean ground turkey 4 Red 3 egg whites 1 Red 2 tablespoons Greek herb blend FREE 1 tablespoon garlic powder FREE 6 ounces feta 2 Blue 2 cups frozen spinach 2 Green Instructions: 1.In a large mixing bowl, combine all ingredients, blending thoroughly by hand. 2.Fill your baking cups (cupcake papers – the silver, foil ones work best for this) level to the top of the baking cup. 3.Bake at 350 F. for approximately 35 – 45 minutes. Check these with a meat thermometer to be sure they are done. They should reach a minimum of 165 F. on the thermometer. 4.Allow to cool and store in the refrigerator. These freeze well and thaw quickly.


Coconut Chicken Strips (Makes 4 Servings) Ingredients: 1lb boneless skinless chicken breast, sliced into strips 3 Red ½ cup egg whites or egg substitute ½ Red ¾ cup Whole Wheat Panko breadcrumbs 1 ¼ Yellow 1/2 cup unsweetened flaked coconut 4 Oranges 1 tsp sea salt FREE 1 tsp ground pepper FREE 1 tsp garlic powder FREE ½ tsp crushed red pepper FREE Instructions: Preheat oven to 400 degrees F. In one bowl, combine Whole wheat Panko, coconut, garlic powder, crushed red pepper, salt and pepper. In another bowel, add the egg white or substitute. Cut chicken breast into strips (easier to eat and cooks through better)! Dip strips into egg and then into breading mixture. Layer the strips so they are not overlapping each other. Cook at 400 for 30 min or until crispy.


Clean Chicken Tortilla Soup- Crock Pot Style (8 Servings) Ingredients: 1 tsp. ground cumin FREE 1/2 tsp. sea salt (I use Himalayan) FREE 2 cups chopped white onion 2 Green 1 tsp. oregano FREE 4 cloves garlic, minced FREE 2 medium green bell peppers, minced 2 Green 4 14.5 oz. cans of organic diced tomatoes with chilies 7 Green 8 cups organic, low-sodium chicken broth 2 cups frozen corn 4 Yellow 2 lbs. uncooked boneless skinless chicken breasts 4 Red Optional: 1/3 cup shredded mozzarella cheese (to top off) 1 Blue Instructions: 1. In a large slow cooker, combine all ingredients, stirring frequently to make sure ingredients are mixed evenly. 2. Heat on low for 8 hours or on high for 4 hours. 3. Shred chicken 4. Top off with Mozzarella cheese 5. SERVE AND ENJOY!


Spaghetti Squash, Quinoa and Parmesan Fritters!!!! 12 Fritters (3 Per Serving) Ingredients: 2 eggs 1 Red 2/3 cup flour (for gluten free version, use multi-purpose gluten-free flour) 2 cups spaghetti squash, cooked and wringed out 2 Green 2 cups quinoa, cooked 4 Yellow 2/3 cup Parmesan cheese, freshly grated 2 Blue ¼ cup fresh spinach, finely chopped ¼ Green 1/2 teaspoon salt FREE For garnish: 2 green onions, chopped Dollop of Greek Yogurt Instructions: Cooking the Squash Turn your oven on to 425 degrees. Cut your squash in half. Scoop out the seeds. I lined my pan with tin foil, and then drizzled EVOO on the squash, and topped it with sea salt and black pepper. I placed it cut side down, and baked for 30-40 minutes. Once it was cool enough to handle, I scrapped with my fork, all the insides out - looking like spaghetti. I then took handfuls in paper towels and drained the liquid out, placed it in a bowl and set on the side. Fritters: In a large bowl, using electric mixer, beat 2 eggs on high speed for 1-2 minutes. Add flour and continue beating for about 30 seconds to combine. To the same bowl, add spaghetti squash, quinoa, Parmesan cheese, finely chopped spinach, and 1/2 teaspoon of salt. Mix very well until all the mixture has uniform consistency. Taste and adjust seasoning, if necessary. Heat a large skillet on high-medium heat until VERY hot. Only then add olive oil. It should sizzle and smoke right away. Using a tablespoon, spoon the tablespoon-full of the batter for each fritter and drop on the skillet. Using a spatula, correct the shape of each fritter, making it flatter and rounder. Cook until the bottom side of each fritter is golden brown, about 1-2 minutes. Reduce heat to medium. Using spatula, flip fritters to the opposite side, and cook 1-2 more minutes. When flipping the fritters, you can use a spoon on the opposite side of spatula to help push each fritter onto the spatula and then flipping. Turn off the heat and let the fritters sit in the skillet (uncovered) for 2-3 more minutes (check the bottom to make sure it's not burned - if it is too dark, remove fritters from the skillet immediately). Do 4 fritters at a time.


Asian Meatballs Makes 24 meatballs (6 Per Serving)

Ingredients: 2lbs lean ground meat of your choice (chicken) 4 Red 1 inch piece of ginger, chopped (or more depending on your taste) FREE 1/4-cup soy sauce (or coconut aminos) 1 garlic clove minced FREE 3 scallions chopped fine FREE Instructions: 1. Preheat oven to 375 degrees. 2. Place all ingredients in a bowl and mix well until incorporated well. 3. Using a scoop (I used the medium Pampered Chef one), make 28 meatballs and place on a baking tray. 4. Bake for about 25 minutes.


Quinoa Taco Bake Makes 4 servings Ingredients: 1lb Lean Ground Turkey – 3 RED 1 cup uncooked Quinoa – 4 YELLOW 1 14oz can Rotel No Salt added Tomato Sauce – about 4oz 1 Large Zucchini Squash – 2 GREEN Shredded cheese – 4 BLUE 2-3 TBSP Chili Powder FREE 2-3 Tsp Cumin FREE 3 Garlic Cloves minced FREE Cilantro chopped fresh FREE Instructions: 1. Preheat oven to 350 degrees. Lightly spray 9×13 glass baking dish with olive oil and set aside. 2. Prepare quinoa as directed. Fluff and measure out 4 YELLOW containers. Should be most all of it. 3. While quinoa is cooking, spray skillet and place on med-high heat. Add garlic and ground turkey. Break up meat and add your Chili Powder and Cumin as it browns. Before all the way cooked through, add your can of Rotel (I leave the juices in). Adjust seasonings to taste. NOTE: You could certainly use fresh onions, jalapenos and tomatoes if you wish. 4.Measure out 1.5 green containers worth. I’m keeping it simple; here for myself because that works for me! 5. Add 2 green containers of shredded zucchini squash to your meat mixture. Allow to simmer until the veggies are tender. 6. Remove from heat and add your quinoa- 4 yellow containers, 1/2 green container of tomato sauce, and 1 blue container of shredded cheese. Mix together. 7. Pour mixture into prepared baking dish. Top with cilantro and remaining 3 (blue) containers of Cheese. 8. Bake uncovered 10-15 minutes until cheese is melted. 9. Divide into 4 equal portions. Notes: Makes 4 servings. Each serving equals 1 RED, 1 YELLOW, 1 GREEN and 1 BLUE container. You can refrigerate or freeze any leftovers for another day.


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21 day fix recipe booklet 2 - my ditch the scale … · 2015-03-14 · 1 14oz can rotel no salt...

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