Change the way you eat for better health. These delicious recipes are easy to make with ingredients found at the local supermarket.
Baked Crispy Chicken Nuggets
Makes 6 Servings, Ingredients:
• 3 boneless, skinless chicken breasts weighing about 6 oz. each
• 1/4 cup oat bran
• 1/4 cup wheat germ
• 1 Tbsp. coarsely ground flaxseed
• 1/4 cup coarsely ground almonds
• 1/2 tsp. sea salt
• 1/2 tsp. white pepper
• Pinch garlic powder
• 1/2 cup water or low-sodium chicken broth
• 1 large egg white, lightly beaten
Directions
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4.
Combine water and egg in a medium bowl. Dip each piece in the
water/egg-white mixture. Then dip each piece in the coating mixture.
Make sure each piece is well coated.
5. Place on the baking sheet.
When all of your chicken has been coated and your baking sheet is full,
place in the oven and bake for 10-15 minutes or until golden.
Nutritional Facts (Per Serving)
• Calories: 100
• Protein: 12g
• Carbohydrates: 7g
• Fat: 3.5g
Southern Fried Chicken
Makes 4 Servings, Ingredients:
• 4 Cooked Chicken Breast (6oz each)
• 2 Egg Whites
• 1/2 cup All Bran Cereal (crushed)
• 1/2 cup Whole Wheat Bread Crumbs
• 1 teaspoon Garlic Powder
• 1 teaspoon Onion Powder
• Salt and Pepper
Directions
1. Mix together All Bran, bread crumbs, onion and garlic powder. Put mix in a plate.
2. Put Egg Whites in a bowl
3. Dip the chicken in the egg whites then dredge in the All Bran mixture, coating completely
4. Place chicken on a backing sheet lightly coated with cooking spray
5. Bake for 30 minutes at 350 Degrees F. or until cooked through.
Nutritional Facts (Per Serving)
• Calories: 254
• Protein: 44g
• Carbohydrates: 15g
• Fat: 2g
No-Cook Protein Bars
Makes 9 bars, Ingredients:
Nonstick cooking spray
1 1/2 cups dry oatmeal
2 scoops chocolate whey protein powder
Reecie’s Style Cottage Cheese
Makes 1 Serving, Ingredients
• 1 cup Fat Free Cottage Cheese
• 1/2 scoop Chocolate Protein Powder
• 1 tablespoon Natural Peanut Butter
• 1 teaspoon Stevia
Directions
1. In a blender, mix the Cottage cheese with the protein powder and Stevia
2. Add the peanut butter and blend together
3. Enjoy this awesome treat
Nutritional Facts (Per Serving)
• Calories: 225
• Protein: 30.5g
• Carbohydrates: 9g
• Fat: 8g
Reesie’s Style Yogurt
Makes 1 Serving, Ingredients
· 1 cup 0% Greek Yogurt
· 1/2 scoop Chocolate Protein Powder
· 1 Tbsp. Naturally More Peanut Butter
· 1 Tbsp. PB2 Powdered Chocolate Peanut Butter (found at Good Nutrition Stores)
· 1 teaspoon Stevia
Directions
1. Mix the yogurt with the protein powder, PB2 and Stevia
2. Add the peanut butter and blend together
3. Enjoy this awesome treat
Nutritional Facts (Per Serving)
• Calories: 284.5
• Protein: 38g
• Carbohydrates: 17g
• Fat: 6.5g