Simply Healthy Chicken Salad

SIMPLY HEALTHY CHICKEN SALAD

This recipe is very simple and only 7 ingredients. To be honest, the next time I make this recipe, I will be using a fully cooked rotisserie chicken and shred it at home. That would make the prep time on this chicken salad about 5 minutes.

Ingredients:

• 1 large chicken breast, cooked and cubed
• 2 tablespoons light mayonnaise 
• 1/2 cup plain fat-free Greek yogurt
• 1/4 cup chopped green onions
• 1 tablespoon spicy mustard
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

Directions:

Seriously, just combine and serve!

Yields 4 servings at around 115 calories per serving. Serve with bread, crackers or lettuce just don't forget to include those extra calories.

Pineapple Chicken Salad

PINEAPPLE CHICKEN SALAD

This is my favorite chicken salad recipe....EVER! It is fast, inexpensive and absolutely delicious. Try it for yourself and tell me what you think.

Ingredients:

• 1 chicken breast quarter, cooked and cubed
• 1 cup matchstick-cut carrots
• 2 tablespoons light mayonnaise/ miracle whip
• 1/4 cup chopped green onions
• 1/4 cup plain fat-free yogurt or Greek yogurt
• 1 tablespoon Worcestershire sauce
• 1 teaspoon garlic powder
• dash of salt
• dash of  black pepper
• 1 cup crushed pineapple in juice, drained 

Directions:

This is where is gets easy. Combine all the ingredients, chill for 20 minutes and serve with your favorite bread, crackers or with lettuce.

This yields 4 servings at 129 calories per serving.  Do not forget to include your bread, etc with the calorie total. HINT. Sara Lee has 45 calorie per slice bread. This makes your sandwich a whopping 219 calories.

FIRECRACKERS

I love this snack, it has very little fat and is simply delicious. We always get the ones from Buccees and I asked my sister in law for the recipe, so here it is. I did a rough estimate on the calories and 15 crackers, which can be used for a snack is around 160 calories. 




1 box saltine crackers
1 1/2c. olive oil
1 pkg. dry ranch dressing
1 tsp red pepper flakes

Remove crackers from the box, and place all crackers in a container or zip lock bag
Mix oil, dry Ranch Dressing, and pepper flakes in measuring cup, blend with whisk
Pour oil mixture into container, or zip lock bag, OVER the crackers
All crackers will EVENTUALLY be coated in the oil
CAREFULLY turn the container every 20 minutes , so that all crackers will absorb the mixture.


Super easy, super yummy and less calories than a candy bar!!!!!

Spicy Shrimp and Chicken Pasta

SPICY SHRIMP AND CHICKEN PASTA

My husband and I love Olive Garden, but the calories and cost make it nearly impossible to go more than a few times a year. So, last night I decided that I was going to attempt to make something that we would eat there, but cheaper and leaner. 


Makes 4 servings, 493 calories per serving


Ingredients:


3 cups Penne Pasta (3/4 uncooked pasta serving is 210 calories)
1 green pepper ( 1/4 serving is 9 calories)
1 yellow pepper (1/4 serving is 12 calories)
1 red pepper (1/4 serving is 11 calories)
3 cups sliced mushrooms (1 cup serving is 15 calories)
1 chicken breast quarter - thinly sliced (1/4 serving is 76 calories)
40 medium sized shrimp -  (10 shrimp is 70 calories)
1 jar Ragu Classic Alfredo Sauce - (1/4 cup is 90 calories)
1 can spray Olive oil ( 0 calories!!!!)
Cayenne pepper, red pepper flakes and sea salt (0 calories!!!)


Now, do the math and you will see that we are at 493 calories! That is one big meal and the great part is if you want to add a cup of steamed or roasted broccoli, you will only be adding 35 calories! So you can have pasta and a side of broccoli, or a veggie you love as long as you calculate the calories and you will have a delicious and filling meal.  Here we go.


DIRECTIONS:

• Bring a large pot of salted water to a boil, add in the pasta and cook until tender.
• Spray a skillet with olive oil over medium heat and add in the thinly sliced chicken. Season with red pepper flakes, sea salt and cayenne pepper. Make sure that you are monitoring how much you season, you don't want to over season and it be too spicy. Once the chicken is done, remove from skillet and set aside. Wipe off the skillet with a paper towel and spray with olive oil and add in the shrimp. Cook until pink. Then add chicken back into the skillet.
• Slice the green, red and yellow peppers. Spray the skillet with olive oil and combine the peppers with the mushrooms in a skillet.
• While everything is finishing up, empty the jar of sauce into a microwave safe bowl, add a small amount of red pepper flakes and cayenne pepper and heat until hot.  Be sure to taste the sauce and add seasoning until it is to YOUR taste. 
• LETS PLATE! This should all divide into 4 equal portions, so take your time. Put down the pasta first, then the veggies and the chicken and shrimp will go on top. Sauce should be the last thing you put on the plate.

The great thing about this is that this meal costs about $20 to feed all four people. Remember that portion control is key to losing weight and keeping it off.

Enjoy and God Bless!

Potato and Spinach Casserole

Ingredients:

• 2 tsp olive oil
• 2 small onions, chopped
• 1 garlic clove, minced
• 3 large baking potatoes, diced
• 1 bag frozen spinach (canned is not recommended)
• 2 tbsp fresh parsley
• 1/2 tsp salt
• 1/2 tsp pepper

Directions:

In a large skillet, heat the oil over medium heat and add in the diced potatoes.  Cook until tender, then add in the onions and garlic and cook until the potatoes are nice and browned.  Stir in the spinach and remaining ingredients, reduce heat and cook, covered, without stirring for 5 to 7 minutes.  Uncover and serve!

I use fresh spinach in mine and I cook it on the side in a smaller skillet with about a teaspoon of olive oil.

If you are not doing the Daniel fast, you can add 2 large beaten eggs to it when you add in the remaining ingredients and it becomes a friatta.

This recipe makes 4 servings and runs about 145 calories a serving without the eggs.  With the eggs the calories increase to 163.  Please comment with questions and be sure to follow me so you can get the updates first!

Happy eating and God Bless!

 

DANIEL FAST LIST

“In those days I, Daniel, was mourning three full weeks.  I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.” – Daniel 10: 2-3

When determining what you should purchase while on the Daniel Fast, remember two things, all ingredients should be sugar free and chemical free.  Read the labels! Look at the ingredients and not the nutrition facts.  Nutrition facts can be misleading where the ingredients are right there, plain as can be.  If you looked at the nutrition facts on an apple, you would see that it contains around 15 grams of sugar.  Here’s the breakdown on that.  Apples are filled with natural sugars but they don’t contain added sugar, so the ingredients would not say “sugar”. Now for the chemicals, stay away from words that you cannot pronounce.  If you can’t say it, don’t eat it.  Many times, companies use big technical jargon so that you don’t realize what you are really ingesting.  Feel free to search the chemicals on some of the foods in your pantry, odds are you will toss them as soon as you realize what you have been eating. Just remember to keep it simple.

Remember that Daniel ate no pleasant food, sweeteners are considered “pleasant”.  To achieve the full benefits of fasting, try refrain from using any kind of sweetener, pure or otherwise.  it is the concept of “manipulating the list” that will stand between you and the ability of the Holy Spirit to work in your life.  However, that being said, if you have any health issues please consult your physician before beginning the fast or make the necessary modifications to allow you to participate.  Remember that God sees your heart and will see your sacrifice.

Foods to include in your diet during the Daniel Fast

All fruits:  These can be fresh, frozen, dried, juiced or canned.

All vegetables: These can be fresh, frozen, dried, juiced or canned.

All whole grains:  Including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn.

All nuts and seeds: Including nut butters like peanut butter.

All legumes:  These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.

All quality oils:  Including but not limited to olive, canola, grape seed, peanut, and sesame.

Beverages: Spring water, distilled water or other pure waters.  Juicing if you have a juicer is highly recommended.

Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.

Foods to avoid on the Daniel Fast

All meat and animal products including but not limited to beef, lamb, pork, poultry, and fish.

All dairy products including but not limited to milk, cheese, cream, butter, and eggs.

All sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses, and cane juice. This includes all sweeteners, sweeteners are considered a “pleasant food”.

All leavened bread including Ezekiel Bread (it contains yeast and honey) and baked goods.

All refined and processed food products including but not limited to artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives.

All deep fried foods including but not limited to potato chips, French fries, corn chips.

All solid fats including shortening, margarine, lard and foods high in fat.

Beverages including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.

Remember, READ THE LABELS!