Recipes

If you’re looking for a way to spice up your routine chicken breast recipe, then give this recipe a try! I must warn you, though: You may never eat a regular chicken breast again!

Here’s what you need…
6 oz chicken breast
1/2 cup raw spinach
1 Roma tomato
2 tbsp feta cheese
1/2 cup brown rice

Directions:
1. Set oven to 180 degrees.
2. Slice the chicken breast down the middle to make it look like a butterfly; be careful not to slice all the way through the chicken breast.
3. Season the chicken breast with your choice of seasonings.
4. Open the chicken breast and, on one side, layer spinach, tomato slices, and feta cheese.
5. Fold the chicken breast like a sandwich and use toothpicks to hold the chicken breast closed.
6. Bake for 18-20 minutes or until the chicken breast is completely cooked.
7. Cook brown rice and add garlic and diced onion for extra flavour.
8. Plate chicken and brown rice.

Nutritional Analysis:
One serving equals: 363 calories, 6g fat, 32g carbohydrate, 43g protein.

Arugula isn’t just fancy lettuce- it’s a flavourful, nutritious vegetable that has a long list of health benefits. It’s low in calories, high in folic acid, vitamins A, C, and K, and minerals. Its peppery flavour also provides a unique twist. Here’s our favourite way to make arugula even yummier!

Here’s what you need…
1 Tbsp Olive Oil
10 Baby Carrots Chopped
½ Cup Red Cabbage Chopped
1 Cup Arugula
8 Oz Chicken Cubed
2 Tsp Sunflower Seeds

Directions:
1. Pan fry cubed chicken in a non-stick pan with olive oil. Set aside and allow it to cool.
2. Chop red cabbage and baby carrots.
3. Add arugula, carrots, and cabbage to a large salad bowl.
4. Top salad with sunflower seeds and cooled chicken.
5. Add your favourite dressing and enjoy.

Nutritional Analysis: One serving equals: 469 calories, 12g fat, 14g carbohydrate, 65g protein.

This orange beef stir-fry is packed with healthy carbs, green, and protein. And it can all be on your plate in under 30 minutes!

Servings: 2
Stir-fry ingredients:
1 large sweet potato
2.5 tsp coconut oil
1 tsp fresh ginger, minced

Sauce ingredients:
1 cup 100% orange juice
2 tsp fresh ginger, minced
1 tbsp honey
6-8 cups kale
Salt and pepper, to taste

Directions
1. Spiralize the sweet potato using the spiralizer.
2. Heat 1-1/2 teaspoons of the coconut oil in a large pan over medium heat. Add in the potato noodles and cook until they just begin to soften, about 5-7 minutes. Place into a bowl and cover to keep warm.
3. Heat the remaining teaspoon of oil in the pan over medium heat, and add in 1 teaspoon of fresh ginger. Cook until the ginger is lightly browned and fragrant, about 1 minute.
4. Add the steak and cook until it reaches desired doneness. Drain the fat and place into a bowl. Cover it to keep warm, and set aside.
5. In a small bowl, whisk together all the sauce ingredients except the kale and toss into the pan. Turn the heat up to high, and boil the sauce until it just begins to thicken, about 2-3 minutes.
6. Turn the heat down to medium and toss in the kale. Cook until the kale begins to wilt.
7. Divide the noodles and steak between two dishes and top with the sauce and kale mixture.

Nutritional Analysis: Two servings equals: 546 calories, 12g fat, 65g carbohydrate and 38g protein.

Combining different styles and cultures in meals is a great way to bring creativity to your diet. This is a fusion dish where Mediterranean-inspired hummus meets Latin quesadillas for a flavourful taste explosion your thats filling, delicious and healthy!

Servings: 2
Here’s what you need…
1/4 cup red pepper hummus
10oz chicken breast raw
1 large Portobello mushroom cap, chopped
4 small 100-calorie multigrain tortillas
1 small avocado, sliced
4 tbsp goats cheese, crumbled
1/2 cup red onion, chopped
2 tbsp minced garlic
fresh cilantro to garnish
pico de gallo to garnish
coconut oil spray

Directions:
1. Spray a nonstick skillet with coconut oil spray and set on medium-high heat.
2. Sear 1 tablespoon minced garlic in the skillet, then toss in chopped mushrooms. Sear and cook for about 3 minutes, stirring quickly with a spatula so that the mushroom does not completely wilt. Set aside in a separate bowl.
3. Sear 1 tablespoon minced garlic in the skillet, then toss in chicken breast. Cook the chicken for about 12-15 minutes or until the meat is white when cut and the juices run clear. Set aside in a separate bowl.
4. Thinly slice red onions, chop up fresh cilantro, and remove the pit from the avocado and cut into thin slices.
5. Spread about 2 tablespoons (1/8 cup) of red-pepper hummus on each wheat tortilla.
6. On one side of each tortilla, add half of the chopped chicken breast or half of sautéd mushrooms), a few red onion slices, 1 tablespoon goat cheese, 1/4 of an avocado, and fresh cilantro.
7. Fold the quesadilla in half.
8. Spray a nonstick skillet with coconut oil and set on medium heat. Allow the skillet to heat up.
9. Add the quesadilla to the skillet and cook for about 2 minutes on each side. Be sure to press down on the quesadilla using a spatula so that it flattens out.
10. Remove from the skillet and enjoy with fresh pico de gallo, greek yogurt or salsa.

Nutritional Analysis: One serving equals: 377 calories, 13g fat, 27g carbohydrate and 41g protein.

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

Servings: 1
Here’s what you need…
1½ tablespoons tahini
1½ tablespoons lemon juice
1½ tablespoons water
1 5-ounce can chunk light tuna in water, drained
4 kalamata olives, pitted and chopped
2 tablespoons feta cheese
2 tablespoons parsley
2 cups baby spinach
1 medium orange, peeled or sliced

Directions:
Whisk tahini, lemon juice and water together in a bowl.
Add tuna, olives, feta and parsley; stir to combine.
Serve the tuna salad over 2 cups spinach, with the orange on the side.

Nutritional Analysis: One serving equals: 375 calories, 21g fat, 665mg sodium, 26g carbohydrate, 6g fiber, and 26g protein.

This pasta is high in protein, low in starchy carbs and packs on the volume. Plus, it tastes great!

Servings: 4
Here’s what you need…
2 tbsp extra-virgin olive oil
1 lb. extra-lean ground turkey
½ medium white onion, finely chopped
1 celery stalk, finely diced
salt and pepper to taste
¼ tsp red pepper flakes
3 cloves garlic, minced
28-Oz. can crushed tomatoes
1 tbsp tomato paste
14.5-Oz. can diced tomatoes
1 tbsp dried oregano
1 tsp brown sugar
2 tsp chopped fresh basil
6 zucchini
2 tbsp parmesan cheese, shredded

Directions:
1. In a skillet, heat olive oil over medium-high heat.
2. Add ground turkey, onion, and celery. Season with salt, pepper and red pepper flakes.
3. Sauté the turkey mixture, breaking the turkey into small pieces, until turkey is cooked through, about 10 minutes. Add garlic, and sauté for 1 minute.
4. Add the crushed tomatoes, tomato paste, diced tomatoes, oregano and brown sugar.
5. Bring to a boil, then lower heat to medium-low and simmer for 20 minutes. Add basil, and stir to combine everything really well.
6. Prepare the zucchini noodles using a spiralizer or mandolin slicer.
7. In another skillet, heat olive oil over medium-high heat. Add the zucchini noodles and cook about 3 minutes, stirring occasionally.
8. When the zucchini noodles are ready, place them on four plates, top with Bolognese sauce, and garnish with cheese.

Nutritional Analysis: One serving equals: 367 calories, 11g fat, 37g carbohydrate and 36g protein.

Don’t let the colours fool you; these kebabs pack quite a punch! The avocado makes these seafood kebabs filling and even more nutritious!

Servings: 5
Here’s what you need…
Kebabs:
1 lb. jumbo prawns
1-½ large, semi-ripe avocados
1 red bell pepper
1 orange bell pepper
1 yellow bell pepper
1 red onion
1 tbsp garlic paste
1 tsp cayenne
salt and pepper to taste

Marinade:
½ tbsp extra-virgin olive oil
1 large lime
1 tbsp apple cider vinegar
½ tsp ginger paste
1-½ tsp garlic paste
cilantro, finely chopped
salt and pepper to taste

Directions:
1. Preheat oven to 400 degrees F.
2. Soak wooden skewers in water for at least 15 minutes.
3. Chop veggies and avocado into large pieces for the kebab.
4. Peel prawns (leave the tails) and season.
5. Assemble the kebabs. Feel free to make the recipe your own and toss in your favourite seasonal vegetables. Opt for more fibrous vegetables, as they are more filling and will likely hold well on a kebab stick under intense heat.
6. Spray your grilling rack with olive oil or nonstick cooking spray if you are using an electric grill. Place the kebabs on the grill and cook for about 8-10 minutes, then flip and cook for another 8-10 minutes.
7. In a bowl, mix the ingredients for the marinade. When the kebabs have finished grilling, brush them with the optional marinade and serve immediately.

Nutritional Analysis: One serving equals: 256 calories, 12g fat, 14g carbohydrate and 22g protein.

Reenergize with this clean, flavorful seafood dish. It’s easy to prepare, freezes well, and can be used to refuel after a hard workout.

Servings: 6
Here’s what you need…
1-1/2 lbs. chicken breast
1-1/2 lbs. jumbo prawns, raw, peeled
2 tbsp coconut oil
4 cups short grain brown rice or arborio rice (cooked)
2 cups low-salt chicken broth
½ red onion, sliced
2 roma tomatoes, diced
2 frozen peas
1 lemon, juiced
1 tbsp garlic paste (or minced garlic)
1 tbsp smoked paprika
½ tbsp saffron threads
salt and pepper to taste
fresh parsley to garnish

Directions:
1. Cook rice according to the instructions on the packet and set aside.
2. Chop raw chicken breast and prawns into small pieces.
3. Set a cast-iron skillet on medium-high heat and add 2 tbsp coconut oil. once it’s melted, add red onion and garlic paste. Stir with a wooden spoon and cook until the onion has browned.
4. Toss in raw, chopped chick breasts and cook until the chicken is 75% done. Don’t be alarmed if some parts of the chicken are still pink.
5. Toss in raw prawns and stir with wooden spoon or spatula. Cook until the prawns are about 75% cooked.
6. Add paprika and a pinch of sea salt and pepper. Stir.
7. Add in cooked rice and diced tomatoes. Stir and reduce heat to medium.
8. Pour in the chicken broth and add saffron. allow the contents to simmer, and gently stir.
9. Allow everything to cook for about three minutes. If you’d like to, add fresh lemon juice.
10. Add frozen peas and stir. Allow the paella to simmer for about five minutes, then garnish with the freshly chopped parsley.

Nutritional Analysis: One serving equals: 401 calories, 8g fat, 41g carbohydrate, 5g fiber and 41g protein.

Lean, ground turkey paired with Italian seasoning and tender olives, make these meatballs something special. The key to keeping this savory meal healthy is to pair it with a side of vegetables, rather than starchy pasta.

Servings: 5
Here’s what you need…
20 oz Italian Seasoned Lean Ground Turkey
30 pitted olives
1 teaspoon olive oil
2 cloves garlic, finely minced
Take one tablespoon of ground turkey at a time; flatten it in your hand and form around an olive to create a ball. Repeat with all of the turkey and olives.
Heat the olive oil in a large skillet. Add the garlic and spread around the pan. Add the meatballs.
Turn the meatballs every 3 minutes for 20 minutes of cooking. Remove once all sides are browned and the meatballs are cooked through.
Serve on a platter with any remaining olives.

Nutritional Analysis: One serving equals: 205 calories, 12g fat, 800mg sodium, 1g carbohydrate, 0g fiber, and 20g protein.

This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking.

Servings: 4
Here’s what you need…
8 (4oz) loin lamb chops, trimmed of fat
1/2 cup dry red wine
2 tablespoons Worcestershire sauce
1 teaspoon dried rosemary leaves
4 garlic cloves, minced
Freshly ground black pepper
1/4 teaspoon salt
Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.