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Chicken Salad

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Prep Time: 10 min Cooking Time: 5 min Total Time: 15 min

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Ingredients:

  • 2 cooked chicken breasts

  • ½ onion, diced

  • 2 celery stocks, chopped

  • 1 avocado

  • ½ tsp garlic powder

  • salt & pepper to taste

  • 1 tbsp mustard

  • Hot sauce (optional)

  • ​

Instructions:

  1. Combine all ingredients.

  2. Evenly mix & enjoy!

 

Portion Size: ¾ cup

MACROS: CHO: 2.8g / FAT: 7.6g  / PRO: 21g

Calories: 163 kcals/serving

Healthy Fat Wrap
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Prep Time: 5 min Total Time: 5 min

Ingredients:

  • 1 flour tortilla

  • 1 tsp mustard

  • ½ avocado

  • ⅓ cup leafy greens

  • 1 serving protein (salmon in video)

  • salt & pepper to taste

  • 1 tsp olive oil

  • ​

Instructions:

  1. Assemble all ingredients into the flour tortilla.

  2. Wrap like a burrito & enjoy!

 

Portion Size: 1 wrap

MACROS: CHO: 25g / FAT: 53g / PRO: 54g

Calories: 576 kcal/serving

Pasta Salad
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Prep Time: 12 min Cooking Time: 4 min Total Time: 16 min

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Ingredients:

  • 2 cups pasta noodles

  • 1 roma tomato, cubed

  • 1 cucumber, cubed

  • ½ onion, sliced

  • salt & pepper to taste

  • ⅓ cup zesty italian dressing

 

Instructions:

  1. Bring a large pot of water to a boil - add in pasta noodles.

  2. Prep tomatoes, onion, & cucumber.

  3. Once  noodles are cooked, set to cool in an ice bath - drain noodles once cooled.

  4. Combine all ingredients in a large mixing bowl.

  5. Set in the fridge until ready to serve!

 

Portion Size: 1 cup

MACROS: CHO: 39.2 / FAT: 7.2 / PRO: 7.5

Calories: 202 kcal/serving

Salmon Cakes
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Prep Time: 8 min Cooking Time: 6 min Total Time: 14 min

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Ingredients: 

  • 1 can of salmon

  • ½ onion, diced

  • 2 cloves garlic, minced

  • salt & pepper to taste

  • ¼ tsp onion powder

  • chili powder to taste

  • 1 egg

  • 1 tsp spicy mustard

 

Instructions:

1. In a large mixing bowl, combine all ingredients.

2. Form the mixture into patty shapes using your hands.

3. Heat a skillet over medium heat - grease - & add patties.

4. Allow to cook about 3 minutes on each side.

5. Add to a salad or eat like a hamburger! Tag @feedthebrunette to show how you used your salmon patties!

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Portion Size: 2 patties

MACROS: CHO: 4g / FAT: 16g / PRO: 36g

Calories: 300 kcal / serving

Deli Wrap
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Prep Time: 5 min Total Time: 5 min

Ingredients:

  • 1 large flour tortilla

  • 1 tsp spicy mustard

  • ½ avocado

  • Spring mix

  • Ham & chicken slices

  • tomatoes

 

Instructions:

  1. Layer all ingredients into the flour tortilla.

  2. Fold together like a burrito & enjoy!

 

Portion Size: 1 wrap

MACROS: CHO: 47g / FAT: 18g / PRO: 18g

Calories: 380 kcal / serving

Deluxe Salad
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Prep Time: 5 min Cooking Time: 10 min Total Time: 15 min

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Ingredients:

  • 1 hard boiled egg

  • 1 ½ cup spring mix

  • 1 roma tomato, diced

  • Carrots

  • 2 roasted red peppers

  • 5 pickled beet slices 

 

Instructions:

  1. In a large bowl, combine all ingredients while your egg cooks.

  2. Once the egg is done cooking for 10 minutes - crack and peel the egg to add to your salad.

 

Portion Size: 1 salad

MACROS: CHO: 24g / FAT: 5g / PRO: 8g

Calories: 156 kcal/serving

Creamy Vegan Penne
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Prep Time: 15 min Cooking Time: 15 min Total Time: 30 min

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Ingredients:

  • penne noodles

  • 1/2 onion, thinly sliced

  • fresh or frozen spinach

  • 1 lemon, juiced

  • 1 cup plain hummus

  • 2 cloves garlic, minced

 

Instructions:

  1. Bring water to a boil in a medium sized pot - once building, add in the box of penne noodles and allow to cook for 8 minutes.

  2. Place a medium sized skillet on medium heat.

  3. Once the skillet has heated up, add in tsp of cooking oil, onion, & garlic.

  4. Continuously stir the contents until the onions are translucent.

  5. Strain cooked penne noodles and add to the skillet.

  6. Add in spinach, lemon juice, & hummus.

  7. Stir until evenly combined!

  8. Enjoy your meal!

 

Portion Size: 1 ½ cups

MACROS: CHO: 86g / FAT: 9g / PRO: 16g

Calories: 476 kcals / serving

Bean/Beef Enchiladas
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Prep Time: 10 minutes Cooking Time: 1 hr 20 min  Total Time: 1 ½ hours

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Ingredients:

  • ½ onion, diced

  • ½ red bell pepper, diced

  • 1 lb ground beef/1 can of blsck beans

  • ¼ tsp salt

  • ¼ tsp black pepper

  • 1 tsp garlic powder

  • 1 tbsp taco seasoning

  • ¼ tsp cumin

  • chili powder to taste

  • ⅓ cup corn

  • 13 corn tortillas 

  • 1 can enchilada sauce

  • 1 cup shredded cheese

 

Instructions:

  1. Heat your skillet to medium heat, add in cooking oil & diced onions & peppers - allow to cook until translucent.

  2. Add in ground beef or black beans & cook until the meat is mostly brown.

  3. Drain whatever fat is in the bottom of the skillet.

  4. Add in the seasonings to the mixture.

  5. Add in corn to the mixture - evenly combine.

  6. Preheat oven to 350*

  7. Begin rolling the mixture in each corn tortilla & lay flat into the baking dish.

  8. Cover the filled tortillas with canned Enchilada sauce - top with cheese.

  9. Bake for 1 hour.

 

Portion Size: 3 enchiladas

MACROS: CHO: 75g / FAT: 18g / PRO: 25.3g

Calories: 442 kcal/serving

 Cool Asian Noodles
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Prep Time: 10 min Cooking Time: 3 min Total Time: 13 min

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Ingredients:

  • 1 chicken breast, sliced

  • 1 ramen noodle packet (just the noodles)

  • 1 carrot, shredded

  • ½ cucumber, shredded

  • ⅓ cup corn

  • 1 scallion

  • 1 tbsp soy sauce

  • 1 tsp sesame oil

  • 1 tsp stir fry sauce

  • chili sauce

  • ​

Instructions:

  1. Bring a small pot of water to a boil - add in ramen noodle packet & boil until cooked through.

  2. Once noodles are cooked, place in an ice bath to cool down - strain noodles.

  3. Combine all ingredients & mix evenly.

 

Portion Size: 1 bowl

MACROS: CHO: 34g / FAT: 15.25g  / PRO: 32g 

Calories: 388 kcal/serving

Lemon Chicken Pasta
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Ingredients:

  • ½ onion, sliced thin

  • 3 garlic cloves, minced

  • 2 chicken breasts, cubes

  • 3 tbsp pickle juice

  • Salt & pepper to taste

  • ¼ tsp garlic powder

  • ¼ tsp onion powder

  • 2 servings pasta noodles, cooked

  • ½ lemon, juiced

  • ½ cup cherry tomatoes, halved

  • 2 zucchinis, noodled

 

Instructions:

  1. Set a skillet over medium heat - greased.

  2. Add in garlic, onion, & chicken breast.

  3. Allow the chicken to cook for about 5 minutes, stirring occasionally.

  4. Add in pickle juice & seasonings.

  5. Once the pasta noodles are cooked, rinse & drain the noodles & add to the skillet.

  6. Evenly combine all ingredients in the skillet.

  7. Add in tomatoes, zucchini noodles, & lemon juice.

  8. Combine evenly & allow to cook for a couple minutes longer before serving!

 

Portion Size: 1 ½ cups

MACROS: CHO: 37g / FAT: 4g / PRO: 36g

Calories: 330 kcal / serving

Red Beans & Rice
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Prep Time: 5 min. Cooking Time: 15 min Total Time: 20 min

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Ingredients: 

  • ½ onion, diced

  • 1 clove garlic, minced

  • ¼ bell pepper or 1 jalapeno, diced

  • 1 can of dark red kidney beans

  • 1 tbsp tomato paste

  • 1 heaped tbsp Sofrito

  • 1/4 tsp garlic powder

  • ¼ tsp onion powder

  • salt & pepper to taste

  • ¼ cup olives, diced

  • 1 cup rice

 

Instructions:

  1. Heat a small pot on medium heat - greased.

  2. Add in onions & garlic & allow to cook until softened.

  3. Add in the can of kidney beans, making sure to add in the liquid as well - cover & set for about 3 minutes.

  4. Uncover & add in tomato paste, Sofrito, garlic & onion powder, salt & pepper - mix evenly, cover, & reduce heat to a simmer for about 5 minutes.

  5. Uncover & add in olives - mix evenly.

  6. Serve over a 1 cup of white rice & enjoy!

 

Portion Size: 1 cup rice, 1 cup beans

MACROS: CHO: 34g / FAT: 39g / PRO: 23g

Calories: 597 kcal/serving

Steak & Chicken Tacos
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Ingredients:

(marinade)

  • 1 lime, juiced

  • 3 tbsp soy sauce

  • 1 tbsp worcestershire

  • 1 tbsp olive oil

  • ¼ tsp garlic powder

  • Salt & pepper to taste

(tacos)

  • 1 small sirloin steak

  • 1 small chicken breasts

  • 2 flour street taco tortillas

  • ½ avocado

  • 1 roma tomato, diced

  • ½ onion, diced

  • Salsa of choice

 

Instructions:

  1. Marinade your steak & chicken for about 1 hour before cooking.

  2. Heat your skillet to medium heat - add in steak & allow to cook for about 3-5 minutes - once complete, remove from heat.

  3. Cook the chicken breast in the same skillet - allow to cook 4 minutes on each side - once cooked, cut through the thickest part of the meat to make sure there is no pink.

  4. Slice the meats into strips & begin assembling your tacos - tortilla - avocado - meat - onions - tomatoes - salsa.

 

Portion Size: 2 - 3 tacos

MACROS: CHO: 35g / FAT: 26g / PRO: 29g

Calories: 471 kcal/serving

© 2018 by Feral Fagiola

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