Easy Yogurt Baked Chicken

Easy, flavorful and quick to prepare!

Easy Yogurt Baked Chicken 

Ingredients:

1.5 lbs chicken breast tenders

Bolthouse Farms Greek yogurt dressing 

Mrs. Dash spice blend of choice

Directions:

1. Preheat oven to 400 F. Place a sheet of aluminum foil on a baking sheet and spray with cooking spray. 

2. Place chicken on the foil. Coat with the dressing (just use enough to cover the chicken). Spray generously with Mrs. Dash. Bake for 15-18 minutes (until no longer pink). 

Tomato Orange Swai

This is a simple recipe that is packed with flavor. You can use almost any white fish for this dish. Comes together really quickly for an easy, healthy, and delicious meal!

Tomato Orange Swai

1 (4 oz) Swai filet
3 tablespoons chopped onion
1/4 large orange (2 large wedges), chopped
1 teaspoon orange zest
5 cherry tomatoes, halved
Ginger
Salt and pepper

1. Preheat a large skillet over medium heat. Spray with cooking spray. Add the onion and cook until soft (about 3-4 minutes).
2. Add the tomatoes, oranges, orange zest, salt, pepper, and ginger. Add spices to taste; I used a dash each of salt and pepper and a few dashes of the ginger. Cook together for about 10 minutes.
3. Season the swai with salt and pepper. Add to the pan with the sauce and cook until the fish is cooked through (it will flake easily with a fork).

No-Bake Protein Bar

I ran out of Quest Bars the other day, and wanted to bring a quick and easy snack with me to work. I've always baked my protein bars in the past, but I really didn't have the time. It took seconds to prepare, and I left it in the freezer to firm up while I showered and got ready. You can also just eat this as soon as it's prepared- it tastes like cookie dough!

I used Cellucor protein in the Cake Batter flavor, but any of your favorite whey protein powders will work fine. I highly recommend Cellucor though :)

No-Bake Protein Bar

Ingredients:

3/4 scoop whey protein (~20 grams)
2 tablespoons coconut flour
2 teaspoon unsweetened applesauce
1 teaspoon almond butter (or peanut butter)
8 drops liquid stevia 
Almond milk as needed

Directions:

1. Add all ingredients except the almond milk in a small bowl. Mix thoroughly. Gradually add almond milk in small amounts until you form a thick dough.
2. Form the mixture into a bar shape. Freeze or refrigerate until set. Or, enjoy as is!

Nutrition Information: 185 calories, 5 grams Fat, 15 grams CHO, 20 g Protein

Peanut Butter Banana Waffles

When I woke up today, my stomach wasn't feeling 100%. I decided to forgo the protein powder that I usually use at breakfast for this reason (just in case it made my stomach worse!). As horrible as it is to have a stomach ache, I'm happy that it forced me to make a protein powder free, and therefore, kid friendly waffle recipe! These waffles are also gluten-free and dairy-free, and packed with protein from the peanut flour I used. These flours may sound foreign, but they are available at great prices from Vitacost (discount off your first order included in the link!).

Peanut Butter Banana Waffles

Ingredients:

1/4 cup peanut flour
2 tablespoons coconut flour
1 small banana (100 grams)
3 tablespoons egg whites
1/2 teaspoon baking powder
Stevia to taste
Almond milk if needed

Directions:

1. Preheat waffle maker and spray with cooking spray.
2. Place all ingredients into a food processor or blender (I use my Ninja). Blend until smooth.
3. Pour into waffle pan and cook until done. Top with your favorite toppings (nuts, fruit, yogurt, nut butter, coconut flakes, etc.)