Category Archives: Main Dish

Curried Broccoli Soup

WHAT YOU’LL NEED

4 Cups of Broccoli, Chopped
2 Medium Onions, Chopped
1 Celery Stalk, Chopped
2 Carrots, Chopped
2 Cloves Garlic, Chopped
2 tablespoon of Parsley
3 Cups of Chicken low sodium broth
1 Cup Water
1 Cup of Milk (whole or 2%)
2 Tablespoons of Curry Powder
½ Tablespoon of Cayenne pepper
1 Tablespoon Olive Oil
Salt and Pepper to taste

YOUR PROCESS

1. In Dutch oven or Heavy Bottom pot add Olive Oil, Onions, Celery, Carrots and cook until fragrant. (About 10 minutes).
2. Add Broccoli and Garlic, stirring and cook for about 2 minutes
3. Add Chicken broth, water and bring to boil. You want to almost cover the vegetables.
4. Reduce heat let simmer for about 8 minutes or until broccoli is very tender.
5. Using a emulsion blender puree the broccoli until it’s smooth
6. Add spices and salt/pepper to taste
7. Stir in milk (optional) and serve

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Crispy Chicken Drum ‘Sriracha’ Wings

This recipe is great for dinner or an appetizer. I love wings but always hated having to eat ten to fifteen to get full so I though why not use drumsticks! Just a bigger chicken wing ! I also hated the idea that they were fried. These aren’t fried and I believe these are a healthy alternative to the classic ‘small’ chicken wing’. This recipe can also be easily scaled up or down in amount of wings or amount of heat. Enjoy !

8 Chicken Drumsticks

Marinade –
2 Tablespoons Rice Wine Vinger
Dash of Garlic Salt
Dash of Parika
Dash of Lime Juice
Dash of Sriracha
Liquid Smoke

Wing Sauce-
1 tablespoon Honey
1.5 tablespoon Sriracha
3 tablespoons ketchup
2 tablespoons Frank Red-Hot
.5 teaspoon Lime Zest
Fist full Fresh Parsley

Combine all marinade ingredients into bag with chicken and marinade for at least hour.

1. Preheat Oven to 450 degrees
2. Place cookie cooling rack on a baking sheet and place chicken on cooling rack. Do not bunch, keep at least inch between each chicken leg. Salt and pepper to taste.
3. Cook for 25-30 or until internal temp is 165
4. In saucepan place combine Honey, Sriracha, Ketchup and Frank Red-hot and bring to simmer.
5. In a large bowl place fresh parsley and grate fresh lime zest over parsley.
6. Take chicken out of oven when done, place in bowl with zest and parsley and mix.
7. Add wing sauce to bowl, mix and serve immediately.

Enjoy !

Turkey Avocado Egg Wrap

Turkey Avocado Egg Wrap

1 Small Whole Wheat Wrap
½ Avocado
½ Hard boiled Egg
3 Pieces of Turkey

Optional:
Lime Juice
Cilantro

1. Spread half of avocado out on wrap
2. Chunk Egg and spread into Avacado
3. Shred Turkey and place over egg
4. (optional – before adding egg add some lime and cilantro to avocado)
5. Wrap-up and Enjoy

High Protein Meatballs

High Protein Meatballs

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins

WHAT YOU’LL NEED
1½ pounds lean ground turkey
½ tsp. ground black pepper
1 large egg, lightly beaten
¾ C. quick-cook rolled oats
2 cloves garlic, finely chopped
2 Tbls. chopped fresh cilantro
2 Tbls. tomato sauce
Salt and Pepper to taste

YOUR PROCESS

  1. Preheat oven 400 degrees
  2. Combine all ingredients in a large bowl; mix well.
  3. Roll mixture into about 30 1-inch meatballs and place on cookie sheet that’s been sprayed with Cooking spray.
  4. Bake for 15-20 minutes or until no longer pink in center.