Easy & Clean Peanut Butter Cookies

I love baking cookies at Christmas time.  However, this year I decided I wasn't going to bake as many batches as I used to in the past.  The sad part is the more cookies I have in the house, the less likely I am to resist temptation.  So it is just easier not to have them.

But, it is Christmas and I just can't not bake any cookies at all.  I went on the search and found this on Pinterest.  I thought, seriously peanut butter cookies with just 3 ingredients and none of the ingredients are flour, sugar, butter, or eggs - yeah right.

Yet again, I was proven wrong.  I love trying new recipes and finding out they really are good.  This is one of those that just goes to show, you don't need all those added ingredients to have a good cookie.  They are soft, chewy and have a great peanut butter flavor.

Peanut Butter Cookies - Simple & Easy!

Ingredients:

1 cp. All Natural Peanut Butter
1/3 cp. All Natural Honey
1 Egg

Directions:
- Preheat oven to 350 degrees.
- Mix above ingredients in a mixing bowl with the mixer on medium speed.  Mix until just combined.
- Once mixed, drop a tablespoon of cookie dough on a cookie sheet lined with parchment paper.
- Place cookie sheet of cookies in the oven and bake for 9-11 minutes until the edges of the cookies begin to brown and look crispy.
- Remove from oven and let cool on baking sheet for 5-10 minutes.  Remove from baking sheet and allow to cool completely.
- ENJOY!!

* Makes about 15-18 cookies.

*If you wanted to get creative, swap out the peanut butter for almond butter or another nut butter of your choice and give that a try.

Buffalo Style Chicken Meatballs

My family and I were invited to a Christmas party this past weekend and needed to take a dish to share.  Early in the week I started looking at the recipes I have began to accumulate for clean eating and decided while they would all be great, I was looking for something more along the lines of an appetizer sort of thing.  So, my search began.  I happened across this recipe and decided, what the heck let's give it a try.  I though worse case if there were a bunch left over, at least my husband likes buffalo chicken wings and pretty much anything so I figured they would get eaten one way or another.

Needless to say, no worries there!  I made a triple batch and had only 3 left!  They were delicious!  I will say I was a bit concerned when I was mixing them up.  The recipe does not call for an egg or any type of grain to bind them together so I was keeping my fingers crossed they would stay together.  They did and they turned out great.

Give these a try for your next football party, friends and family get together or just for a different spin on other meatballs.  ENJOY!

Buffalo Style Chicken Meatballs

Ingredients:
1 pound Ground White Meat Chicken

1/2 small Onion, grated
Garlic Powder to your preference (I used about 1/2-1 tsp. per pound)
1/2 cp. Fresh Parsley, chopped (I also used dried parsley and used about 1-2 tbsp. per pound)
1 tsp. smoked Paprika
1/4 tsp. Cayenne Pepper
Salt, to taste
Fresh Ground Black Pepper, to taste
1/2 cp. Hot Sauce (I used Frank's Red Hot Original Hot Sauce)

Garnishes:  Blue Cheese Dressing
Carrot & Celery Sticks

Directions:
- Preheat oven to 400 degrees F.
- In a large bowl, mix the ground chicken, onion, garlic, parsley, paprika, and cayenne.  Season with salt and black pepper.
- Take about 2 tablespoons of meat mixture and roll between the palms of your hand to form a meatball about the size of a golf ball.
- Place the meatballs on a rimmed baking sheet lined with parchment paper.  Place them in the oven and cook for about 20-30 minutes or until they are cooked through.
- As the meatballs cook, heat the hot sauce in a large skillet.  Once the meatballs are cooked in the oven, place them in the pan of hot sauce and give them a hot sauce bath, turning them until they are all coated with the hot sauce and let cook for a few mintues.
- Serve the meatballs with celery and carrot sticks as well as blue cheese dressing on the side if you so wish!

*Makes about 15 meatballs.

Mini Denver Quiches

I don't know about you, but every year at Christmas, I usually make a special breakfast.  In the past it has been some sort of breakfast pizza or breakfast casserole.  But, this Christmas I am thinking of making a healthier breakfast instead.

I found this recipe on the Team Beachbody's website and after making it for the first times this past summer, I fell in love!  I love having these in the fridge and grabbing them for a quick breakfast by themselves as a burrito/pita sandwich or having one for my protein at breakfast.

I hope you find them as tasty and enjoyable as we do!

Mini Denver Quiche

Ingredients:

6 Large Eggs
1 1/2 cp. Nonfat Milk
Sea Salt & Black Pepper to Taste (optional)
Non-Stick Cooking Spray
1/2 med. Onion, chopped
1/2 med. Green Pepper, chopped
1/2 med. Red Pepper, chopped
2oz. Nitrate Free Ham (Boar's Head meat offer nitrate free ham - or use as low sodium ham as possible)
2oz. Cheddar Cheese

Directions:
-  Preheat oven to 350 degrees.
-  Spray a 12 cup muffin pan with cooking spray.
-  Beat eggs well in a medium mixing bowl.  Add in the milk, salt & pepper; then the peppers, onion & ham.
-  Pour evenly into 12 muffin cups (fill to the top) and top each one with cheese.
Bake for about 15-20 minutes until a toothpick inserted in center comes out clean.

 **These are great prepared on the weekend and kept in the fridge for the week. You can re-heat them for about 20 seconds in the microwave and have one as your protein or have 2 in a whole wheat tortilla wrap or pita and enjoy!

**Also you could swap out the ham for some nitrate free turkey bacon to change things up a bit.

21 Day Fix Containers:
1 Muffin = 1/2 Red container, 1/4 green container (I usually eat 2).


~Sarah Strubhar
Independent Emerald Team Beachbody Coach

Turkey Meatballs - Clean Eating Style

I don't know about you, but prior to starting on my clean eating journey, I would pick up a bag of frozen turkey meatballs or the prepared turkey meatballs and call it adding protein to our next pasta dish.

But, I found this recipe and it has taken me a couple times of making them to get them to where my family likes them.  I hope you enjoy them as much as we do.  Honestly, if I must say so myself, these are WAY better than the store bought ones!

Turkey Meatballs - Clean Eating Style

Ingredients:
1 1/2 lbs. Lean Ground Turkey
1 Egg
1/2 cp. Oatmeal***
3/4 tsp. Garlic Powder
1 tsp. Dried Basil
1 tsp. Dried Oregano
1 tsp. Onion Powder
1/2 tsp. Sea Salt
1/4 - 1/2 tsp. Crushed Red Pepper Flakes (if you like spicy go for the 1/2 tsp.)
Black Pepper

Directions:
- Preheat oven to 400 degrees.
- Mix all ingredients in a bowl using your hands to mix it together.
- Once mixed, shape the meat mixture into 1" round meatballs and place on a baking sheet or baking pan.
- Bake for 23 minutes.
- Add in spaghetti sauce or use for meatball sandwiches!  ENJOY!

- Makes about 24 1" meatballs.

** You can use quick cooking oats or the old fashioned oats.  If you use the old-fashioned oats, you might want to pulse them in a food processor a couple times so the oats aren't as big.  Also, if you have any non-oatmeal fans in your house, you might want to grind the oats down to a fine consistency as well.

Thanks for checking this out!

Sarah Strubhar
Independent Emerald Team Beachbody Coach

Keeping it Real!

So, if you have been following me, you know that I have been consistently getting my workouts in every day...however, I am about to get real with you.

While I have been doing my workouts, I have been really, and I mean REALLY, REALLY struggling with eating properly.  I have been sticking to eating clean as much as possible, eating 5 small meals/day, getting my water intake in, and drinking my Shakeology every day, BUT (and here it is) I seemed to be giving in more and more to the not so great for me sweets.  Sweets have always been my downfall and while I try not to bring them in the house they are around.  It is one of those things that if they are here, eventually I will give in.  I go for those couple M&Ms in the evening - 6 or so, not a ton, but every little bit adds up.  And, not to mention the more I eat the more I want.

I have been dealing with it for about 1 month now and this past weekend, I decided ENOUGH IS ENOUGH!  I needed to re-focus and get back to concentrating on my nutrition.  I sat down and really focused on my meal plan this week.  Keep in mind, I don't count calories.  I have however been doing the 21 Day Fix workouts for a couple months now and in the beginning I did really well with following the meal plan and using the containers.  But, I have gone astray and after this weekend, I realized I hadn't been consuming enough of what I should have been and likely that is the culprit behind my sweet tooth desires.

I have been following it and can honestly say, HOLY COW, I am feeling better already after just a few short days!  My cravings for that small palmful of M&M's is diminishing once again and that constantly being hungry feeling is diminishing as well.

So why now, why am I re-focusing now when Christmas is one week away....well, if I don't do it now, I know my nutrition will really go south and not to mention I need to be on point again to start feeling better.  It is crazy how easy and quickly we can get off track.  But, one slight turn off track isn't the end of it all.  Slight habit adjustments will get us back on track.  While it has only been a few days since I re-focused, I will say when I hopped on the scale this morning (side note - I own a scale, but I don't let that rule my thoughts and mindsets of my fitness journey), I noticed a difference already.

See, we all struggle with similar (if not) the same things and by making slight decisions and changes can make all the difference in the world!

Thanks for reading - now you have one responsibility by reading this - KEEP ME ON TRACK!!!!!

Sarah Strubhar
Independent Emerald Beachbody Coach

Egg White Omelette w/ Spinach and Salsa

Every morning I eat oatmeal and something with egg for breakfast.  Usually my egg consists of a hard boiled egg or egg white scrambled with spinach or basil and tomato.  But, one morning earlier this week, I realized i was out of tomatoes and thought, oh man what am I going to put in my egg whites with spinach that was already in the pan cooking.  So as I looked through my fridge I realized I had salsa and thought, well let's try that.

So, I pulled out the salsa and tried to scramble it in with my egg whites.  Needless to say, it didn't turn out the prettiest, but this morning I was determined to try it again but use a different approach - the omelette approach, and voila it was yummy.

Since I have really only been posting dinner and side dish recipes, I thought it was high time I share a something for breakfast.  But, I don't know about you, I tend to like breakfast for dinner (which my best friend in Alaska refers to as brinner) so this would be just as good for that as well.

Here you go!

Egg White Omelette w/ Spinach & Salsa

INGREDIENTS:
Olive Oil Cooking Spray
A handful of spinach leaves (I usually use about 1 cup but use as much or as little as you like)
1/2 cp. Egg Whites (or 2 Large Egg Whites separated from the yolk)
1-2 tsp. of Salsa (whatever kind you like - I like the medium heat salsa)
Salt & Pepper to taste

DIRECTIONS:
-  Spray a small frying pan with a small amount of olive oil cooking spray.
-  Drop the handful of spinach leaves into the pan and let them cook down for a few minutes until they become wilted.
-  Once the spinach is wilted, pour in the egg whites, season them to taste and let them sit, do not stir them.
-  After 3 minutes or so - once the egg whites are set on the edges and not as runny in the middle, carefully flip the egg white & spinach over to the other side.
-  Once flipped, spread the salsa on one half of the omelette and fold it in half.  (*NOTE:  You could also not flip the omelette and spread the salsa over the egg whites in the above step, and place it in the oven for a few minutes to get the inside cooked, but I didn't feel like turning my oven on).
-  After you let it cook for about 2-3 more minutes, it should be cooked and nice a brown.
-  Slide it out of the pan onto a plate and ENJOY!!!

* I like my eggs and omelettes more on the well done side, so if you like yours a bit more runny, adjust cooking times as you see fit.

Sarah Strubhar

Grilled Romaine Salad w/ Walnuts or Pecans

I tend to eat A LOT of salad and love my salads.  However, sometimes I get tired of the regular "normal" salad of romaine lettuce and a variety of veggies.  I found this recipe this past summer on Beachbody's website after I began my journey with clean eating and love it!  It is a great change to the normal salad.  While it is extra tasty when cooked on the grill, I made it tonight on the stove and it was just as tasty.

Next time you are looking for an alternative to your "normal" salad, give this a try!

Grilled Romaine Salad w/ Walnuts or Pecans

Ingredients:
2 tbsp. + 1 tsp. Olive Oil
2 tbsp. Lemon Juice
1/2 tsp. Dijon Mustard
Salt & Pepper to taste
3 Romaine Hearts (1/4ed or 1/2ed length wise down the center w/ the stems on)
1/4 cp. Chopped Walnuts or Pecans
Parmesan Cheese

Directions:
-  Preheat grill or grill pan to high.
-  Combine 2 tbsp. olive oil, lemon juice, mustard, salt & pepper in a small bowl and whisk to blend.  Set Aside!
-  Brush the romaine with the remaining 1 tsp. olive oil on the inside of the leaves.  Place on the grill or grill pan and cook for 2-3 minutes on each side until browned, but not burned.
-  Once cooked, remove the lettuce and chop into bite sized pieces - discarding the stems.
-  Place lettuce in a bowl and drizzle with the dressing.
-  Top with walnuts or pecans and cheese and ENJOY!

** Top with grilled chicken for added protein.  Could also top with cranberries if you like.

Crock Pot French Dip Sandwiches - Clean Eating Style

So have you gotten a French Dip Sandwich at a restaurant in the past and thought, my oh my, this is yummy, but now you are trying to eat better and make better choices?

Well, do I have a recipe for you.  This recipe is an A+++++ on my recipe collection list for sooooo many reasons.

#1 - It is a crock pot recipe!  Put everything in, turn it on and forget about it.
#2 - It feeds a crowd!
#3 - The ingredients are somewhat few but easy!
#4 - My husband and kids LOVE, LOVE, LOVE this recipe!

So without further ado...here you go:

Crock Pot French Dip Sandwiches

INGREDIENTS:

4lbs. Pot Roast
32oz. Low Sodium Beef Broth
7 Cloves of Garlic Peeled OR Garlic Powder to your liking
1 Onion - Quartered
1 tbsp. Italian Seasoning
1 tbsp. Ground Mustard
1 tbsp. Black Pepper
Whole Wheat Tortilla Wraps/Pitas/Rolls (whatever you prefer, but the wraps and pitas are a better clean eating choice than rolls).
Provolone OR Swiss Cheese (optional) - see below

DIRECTIONS:

- Place the pot roast in the crock pot.
- Add the broth, onion, garlic and seasonings.
- Turn on to low for 7-9 hours.
- After 7-9 hours, take the roast out and place on a cutting board with sides or on a large platter & shred the beef with 2 forks.
- Strain the broth so there are no large chunks.
- Top rolls/wraps/pitas with beef and serve the broth on the side for an au jus dipping sauce.

ENJOY!!!!

**Serve alongside a salad and some sweet potato fries and you have a great meal!  Not to mention likely tons of leftovers for the week.

**Use organic when/if possible for an even healthier meal.

**Could also saute up some onions/peppers in olive oil to top the sandwiches with as well.  And you could top your sandwich with a piece of provolone or swiss cheese if you have some you are serving that prefer their beef sandwiches that way.

Surviving Thanksgiving

5 Thanksgiving Survival Tips

Just because the holidays are here, doesn’t mean you can’t stick to a healthy lifestyle and keep up your sensible eating and still enjoy the holiday season!  You can still enjoy the delicious holiday food, but by doing it sensibly you won’t undo everything you have worked so hard for.  

Here are 5 tips to keep you on track through this holiday season:

1.    Don’t Skip Meals Just to Binge Eat – By skipping meals just to think you are that much more able to indulge when you get to the holiday festivities, is actually the wrong way to think.  If you arrive hungry somewhere you are more likely to snack and take in more calories than if you were to stick to your normal eating plan.  So, go ahead and have your breakfast & mid-morning snack and then just plan the rest of your day around your gathering times.  I know for me, instead of having my Shakeology at lunch like I usually do, I am going to enjoy it for breakfast and then have a mid-morning snack as I normally would do.  In the past this is what I would have done but not this year!

2.  Surviving the Appetizers – Of course you will want to snack on the pre-party food.  But make mindful choices of the veggies & fruits instead of the meats and cheeses.  You can have far more veggies and fruits with the same amount if not fewer calories than the smoked meats, cheeses, pepperoni, mini dogs, etc.   

3.  Plan How You Will Fill Your Plate – Remember that you should be able to enjoy the things you eat but all in moderation.  Also keep in mind, when filling your plate, to split your plate in thirds.  Fill your plate with 1/3 protein, 1/3 veggies or a salad & 1/3 with a carb-heavy side (keep in mind sweet potatoes are usually a better option over mashed potatoes).  Also remember the more protein and veggies you eat the more satisfied you will be. 

4.  Eating Dessert – Of course, who doesn’t want a piece of pumpkin pie after your meal?!?!?  I know I do.  But, this year I am going to take at least 30 minutes between finishing my meal and eating dessert.  This will give your mind a chance to catch up to your body so instead of eating a huge slice of pie,  you will be more likely to eat a smaller slice.   

5.   Don’t Feel Guilty if you Over Indulge – We all do it at some point or another.  But this time, don’t beat yourself up over it or try and skimp on food the days following.  You will be sending your body mixed signals.  Get back up the next day and dust yourself off.  Drink that water and eat the way you have all pre-holiday season and you will feel better.

Now go enjoy your Thanksgiving and remember you will be fine with just a few mindful choices!  And bonus if you get up and get your workout in before the day’s festivities begin.  You will be that much further ahead and feel that much better at the end of the day! 

Thanksgiving Recipes

Let's be honest, who doesn't enjoy Thanksgiving and all that comes with it?

I know I love the holiday for multiple reasons - the family, friends, the food and the laughter.  While I have tried incorporating healthier options into our daily meal menus, this year for Thanksgiving I have tried to find recipes that have similar ingredients, but are healthier for us.  If you are on the hung for some new healthier recipes, try these.  This year I am providing a few sides for our family's meal, as well as the pumpkin pie - here are the recipes I will be using.

Hope you enjoy them as much as we will!

Sweet Potato Hash

Ingredients:

1 tbsp. Olive Oil

1 small Sweet Potato cut into 1/2 inch cubes

1/2 small Red Onion, chopped

1 Green Bell Pepper, chopped

Dash of Sea Salt 

Dash Black Pepper

1 tsp. Oregano

1/4 tsp. Cinnamon

1/2 tsp. Garlic Powder

1/2 tsp. Ground Ginger

Directions:

Rinse and scrub the sweet potatoes.  Bake the sweet potatoes for about 30-45 minutes until they are half done.  Let the potatoes cool and then cut them into 1/2-inch cubes.

Add oil to a medium skillet over medium heat.  Add the onion, bell pepper, and spices to skillet and saute for 5 until the pepper and onion begins to soften.  Add the cubed sweet potatoes and continue sauteeing until the potato hash begins to brown and the potatoes are softened.  

Green Bean & Mushroom Saute

Ingredients:

1 1/4 lb. Fresh Green Beans, trimmed and cut in half

Sea Salt

3 tbsp. Extra Virgin Olive Oil

1 Onion, chopped

2 Portabello Mushrooms Caps, halved & sliced (or the equivalent in pre-sliced portabello mushrooms)

Directions:

- Simmer the green beans in salted boiling water for about 5 minutes.

- Drain the green beans and set them aside.

- Place them in a skillet over medium heat and add the oil to the pan and let it get hot.  Add the onions and saute for 2-3 minutes.  Add the mushrooms and let the mushrooms cook down.  Once the juices of the mushrooms start to come out, add salt & pepper to taste.

- Add the green beans back to the pan and heat them through for about 2-3 minutes.   Enjoy!!!

Pumpkin Pie w/ Whole Wheat Crust

Total Time: 1 hr. 25 min.
Prep Time: 15 min.
Cooking Time: 1 hr. 10 min.
Yield: 9 servings

Ingredients for Pie Crust:
1 cup quick-cooking old-fashioned oats
1 cup whole wheat flour
¼ cup ground raw almonds
1 Tbsp. maple syrup (or raw honey)
¼ tsp. sea salt
3 Tbsp. coconut oil
1 Tbsp. water

Ingredients for Pumpkin Pie:
1 (15 oz) can pumpkin puree
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
¼ cup maple syrup (or raw honey)
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
¼ tsp. sea salt
⅔ cup evaporated nonfat milk

For Pie Crust:
1. Preheat oven to 425° F.
2. Combine oats, flour, almonds, maple syrup, and salt in a medium mixing bowl; mix well.
3. Add oil to oat mixture; mix well. If needed, add water to hold mixture together.
4. Press into a 9-inch pie pan. Bake for 8 to 10 minutes, or until light brown.

For Pie:
1. Reduce oven temperature to 350° F.
2. Combine pumpkin, eggs, vanilla, and maple syrup in a medium bowl; mix well.
3. Add cinnamon, nutmeg, salt, and milk; mix until just blended.
4. Pour pumpkin mixture into prepared pie crust. Bake for 45 to 60 minutes or until a knife inserted in the center comes out clean.

~Sarah Strubhar

Zucchini Brownies

Zucchini Brownies

I don't know about you, but if you are trying to make better eating choices and eat healthier, sometimes the one thing I need (or maybe all of us) is a sweet treat once in a while that won't undo everything we've worked so hard for.  I found this recipe and thought why not, let's try it and see how it really is.

Let me tell you, they are YUMMY!  They even got a 2-THUMBS up from my 6 year old and he had no idea they had zucchini in.

Now, I can't compare these to any brownies made with black beans as I have never tried those, but I can honestly say, I will be making these again in the future.

Ingredients:
2 cups Shredded or Pureed Zucchini
1 cp. Peanut or Almond Butter (I didn't have almond butter so I used Peanut Butter)
1/3 cp. Honey
1 Large Egg
1 tsp. Pure Vanilla Extract
1 tsp. Baking Soda
1 tsp. Cinnamon
1/2 tsp. Nutmeg
1 cp. Dark Chocolate Chips

Directions:
- Pre-heat oven to 350 degrees.
- Grease a 9x9 or 8x8 pan with Olive Oil Cooking Spray.
- Put all the above ingredients into a food processor and blend until smooth.

- Pour the mixture into the prepared baking pan and smooth out.
- Put in preheated oven and bake for 35-45 minutes or until a tooth pick inserted in center comes out clean.

- Let cool completely and then cut into 20 squares.  Serves 20 people (1 brownie per person).

* Note:  I found that storing these in the fridge made them seem thicker and made them even tastier.

Enjoy!!

~Sarah Strubhar

Clean Crock Pot Roasted Chicken

Crock Pot Roasted Chicken

So, I don't know if you have ever roasted a whole chicken in the oven before, but if you have you know how the skin usually gets all nice and crispy brown?!?!?!  Well, that used to be one of my favorite results of roasting a chicken in the oven.  In the past I would have a hard time resisting eating that brown, crispy deliciousness...

However, we all know the skin is definitely not the healthiest.  So, now instead of roasting my chicken in the oven I put it in the crock pot so I am not tempted by that crispy, brown stuff.  Here is how I roasted the most recent chicken.

Oh yeah and before I forget, my next favorite part of roasting a whole chicken is all the chicken that is leftover and the options of meals to eat with it.  Talk about planning ahead...what better way?!?!?

Ingredients:
1 Whole Chicken for Roasting (I usually buy a 5-7 pound whole chicken so I can have plenty leftover)
2 tbsp. Olive Oil + a little more (in the past I used to use a lot, and when I say a lot I mean at least 1 - 1 1/2 sticks of butter)
Spices and Herbs of your choice:  This time I used dried thyme, rosemary, basil, onion powder, dried oregano powder, black pepper & salt.  You could use any variety or combination of the aforementioned spices.   Other options would be to use Mrs. Dash Lemon Pepper Seasoning; Mrs. Dash Original Seasoning; Chili Powder with some Paprika, just salt & pepper, the possibilities are endless.

Directions:
- Get out your crock pot and pour a small amount (about 1 tsp.) on a paper towel and wipe the inside of your crock pot.  Or, if you have olive oil cooking spray, spray the crock pot with some olive oil cooking spray.

- Before starting prepping the chicken, in a small bowl, pour the 1-2 tbsp. Olive Oil and the combination of spices you used - excluding the salt and pepper.  Sorry I don't have exact measurements I just sprinkled the seasonings until I thought it looked and smelled like there were enough.  Mix up the olive oil and spice mixture.

- Unpack the chicken from the packaging and remove the giblets, neck and any other fun and mysterious objects located inside the cavity of the chicken (this can be kind of yucky if you don't like touching these kinds of things once in a while, unless you get lucky and the chicken you bought has them nicely wrapped in paper than it isn't so messy).

- Rinse the chicken and place it in the crock pot.  Pat the chicken dry with paper towels.

- Now, you have to get your hands dirty again - work your fingers underneath the chicken breast skin of the chicken and work to separate the skin from the chicken breast.

- Once the skin is separated from the chicken breast, pour or spoon the olive oil mixture as best as you can under the skin.  Get your hands in there and rub it around and massage the oil into the skin.

- Now you are almost done, wash your hands and then sprinkle salt and pepper over the skin of the chicken.

- Put your lid on the slow cooker and set it to LOW for 4 hours or HIGH for 2-3 hours and forget about it.

- Now go do something for yourself and have a great time knowing dinner will be ready for you in a few hours and all you have to do is pair it with a salad or other veggies, some brown rice, quinoa or a sweet potato and you have a delicious healthy meal!  ENJOY!!!

- Now take the leftovers and make some Clean Chicken Quesadillas, Clean Chicken Noodle Soup or some Savory Sweet Potato and Chicken Hash! (check back for the recipes in the very near future!)

Panko Breaded Baked Chicken Breasts

Panko Breaded Baked Chicken Breasts

I haven't been on top of my game the last couple days here so today when I was trying to figure out what to make for dinner I was trying to figure out what I could make with what I had in the house.  I need to go to the grocery store, but haven't gotten there yet.  Planning to go tomorrow though finally.

I knew I had boneless, skinless chicken breasts in the freezer.  I pulled a couple of those out and then was trying to figure out what to make with them.  I decided since I had brown rice in the pantry it would be something that would go well with brown rice.  Then, I remembered this recipe I saw a while back and thought, I have all the ingredients, let's try it.

All I can say is, I am glad I did.  It brought me back to those Shake 'n Bake kind of days of the past, but as a much healthier option.  Not to mention, there is one ingredient that my husband doesn't care for, but he had NO idea it was in it (shh)!  So, by now you are thinking, just give me the recipe...so here it is:

Panko Breaded Chicken Breasts:

Ingredients:
1lb. Boneless, Skinless Chicken Breasts
1/4 cp. Dijon Mustard
1/2 cp. Plain Greek Non-fat Yogurt
2tbsp. Safflower Oil
Garlic Powder (as much or as little as you like - my husband isn't a huge fan of garlic, so I always go on the lighter side, I would say I used 1/4 tsp. or so)
Black Pepper to taste
3/4 cp. Panko Bread Crumbs (whole wheat preferrably)
1 1/2 - 2 tbsp. Dried Parsley Flakes

Directions:
- Preheat oven to 450 degrees.
- If the chicken breasts are thick, pound them down so they are a bit thinner.
- In a small to medium bowl, whisk together the mustard, yogurt, oil & garlic powder.
- In a separate dish (I used a pie plate) mix together the Panko bread crumbs, black pepper to taste and the dried parsley flakes.
- Dip the chicken breast in the mustard mixture and coat both sides with the mustard.
- Then dip the chicken with mustard mixture on in the panko bread crumbs and coat both sides with the bread crumbs.
- Place the chicken on a baking sheet lined with parchment paper.
- Once all chicken has been coated with the mustard and the bread crumb mixtures and all are on the baking sheet, place in the pre-heated oven and back for 30-40 minutes (until chicken is cooked thoroughly) and the bread crumb topping is browned.

Serve with brown rice and broccoli, asparagus, green beans or a tossed salad for a complete meal.

NUTRITION FACTS (4 Servings):
Calories:  253;  Carbs: 16gram;  Fat:  5g;  Protein: 34g;  Sodium: 259mg;  Sugar: 4g.

For the 21 Day Fix as pictured above with the rice & broccoli, this equaled 1-Red, 1-Yellow & 2-Green containers.

I hope you and yours enjoy this as much as my family did!

Thanks!
Sarah Strubhar

Chicken Cheesesteaks

CHICKEN CHEESESTEAK SANDWICHES

I don't know about you, but I used to love a GREAT cheesesteak sandwich.  However, I was never a huge fan of Chicken Cheesesteaks, I just preferred a regular cheesesteak sandwich.  Mainly that was because any other time I had tried a chicken cheesesteak sandwich it just wasn't very good.

UNTIL NOW!!!!  I found this recipe on a fellow Team Beachbody Coach's blog and made some minor changes to suit our family's tastes, but it is FANTASTIC.  I can't stop thinking about it.  In fact, when I made them the other night we had leftovers so guess what we are having for dinner tonight...yep, Chicken Cheesesteaks.

I hope you and yours enjoy them just as much as my family does!

CHICKEN CHEESESTEAK SANDWICHES

INGREDIENTS:

·                    4 Whole Grain Hot Dog Buns

·                     1lb. Boneless, Skinless Chicken Breast

·                     Olive oil cooking spray

·                     1/2 - 3/4 White Onion, cut into slivers

·                     1 Medium Green Pepper, cut into strips

·                     1 Medium Yellow or Red Pepper, cut into thin strips

·                     Sea salt and ground black pepper, to taste

·                     4 Slices Reduced Fat Provolone Cheese (such as Sargento Reduced Fat Deli Style Sliced Provolone Cheese)

·                     1 tbsp natural low-sodium ketchup (optional)

·                     1 tbsp hot pepper rings or more, to taste (optional)

INSTRUCTIONS:

-    Preheat oven or toaster oven to 400°F.

-   Cut piece of aluminum foil a few inches larger than bun. Wrap bun completely in foil.

-   To shave chicken, hold sharp knife at a 45-degree angle and cut slivers from breast, tearing it until shaved (it should be cut much thinner than if it was just sliced).

-  Warm bun in oven for 10 minutes.

-   Heat a large non-stick pan over medium-high heat.  When hot, lightly spray pan with cooking spray and add the onion and pepper slices.  Cook for about 5-10 minutes depending on how crispy you prefer your veggies to be, but make sure the veggies are getting tender and begin to brown. 

- Remove the cooked veggies from the pan and cover them to keep them warm.

- Return the pan to high heat.  When hot, re-spray pan with cooking spray and add in chicken.  Season with salt and black pepper.  Use a pair of cooking tongs, or 2 wooden spoons or spatulas to pull apart the chicken shavings to allow for even cooking.   Cook until browned and no longer pink (about 10-15 minutes).  Add the onion and pepper mix back to pan, stir to combine and then re-heat veggies to make sure they are heated through.

-  Remove the warmed bun from the oven and open it.  Be careful not to burn yourself from the steam and hot aluminum foil.  Take a piece of cheese, place it on the bun.  Follow with placing the chicken and veggies on the bun.  Top with ketchup and hot pepper rings, if desired.  Serve Immediately.

**Note:  Next time I make these I will also be adding mushrooms to my onion & pepper mixture.  I love cheesesteaks with mushrooms, but forgot to pick some up at the store prior to making these.            

SERVINGS:  4

Nutrients per cheese steak: Calories: 355, Total Fat: 8 g, Carbs: 38 g, Sugars:10 g, Protein: 40 g