Healthy Revolution Blueprint Recipes

Ingredients:

• 8 bone-in or boneless, skinless chicken breasts or thighs
• 2 cups Panko bread crumbs
• 3 egg whites
• 1 teaspoon paprika
• ½ teaspoon thyme
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne pepper or more for more spice
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400 F
2. Cover baking sheet with non-stick foil or non-stick cooking spray.
3. Add panko and all of the seasoning to a bowl, slowly pour olive oil onto mixture while mixing until evenly coated.
4. Mix egg whites in a separate bowl until frothy.
5. One at a time dip both sides of the chicken into egg whites and then into panko mixture and place on prepared baking sheet spaced evenly apart.
6. Bake for about 50 minutes or until internal temperature reaches 165 F

Ingredients:

• 4 russet potatoes cut ¼ inch fry size wedges
• 2 tablespoons olive oil
• 2 teaspoons coarse salt

Instructions:

1. Preheat oven to 450 F
2. Place cut potato pieces in cold water to soak for 20 minutes, drain water and pat dry with a towel.
3. Mix dried potatoes with olive oil.
4. Place evenly on a baking sheet with non-stick foil or non-stick cooking spray and sprinkle with salt.
5. Bake about 30 minutes or until golden brown.

Ingredients:

• 1 lb chicken wings or drumettes
• 2 teaspoons olive oil
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 teaspoon garlic powder
• 3 tablespoons hot sauce
• 1 tablespoon butter

Instructions:

1. Preheat oven to 480 F
2. Season chicken with salt, pepper and garlic powder and place evenly on a baking sheet with non-stick foil or non-stick cooking spray. Cook about 20 minutes or until fully cooked
3. Cook the butter and hot sauce on the stove in a saucepan until thoroughly mixed.
4. Coat cooked wings in the prepared sauce

Salad Ingredients:

• Romaine or butter lettuce
• Chopped red onion
• Kalamata olives
• Chopped cucumber
• Feta cheese
• Drained chickpeas
• Fresh mushrooms
• Any additional veggies of your choice

Greek Salad Dressing:

• ¼ cup extra virgin olive oil
• ¼ cup red wine vinegar
• 1 clove of garlic pressed (1 teaspoon garlic powder if you do not like raw garlic)
• 1 teaspoon dry mustard
• 1 teaspoon thyme
• 1 teaspoon oregano
• ¼ teaspoon sea salt
• ¼ ground pepper

Ingredients:

• 4 skinless, boneless chicken breasts or thighs (trim excess fat)
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 tablespoon coconut or olive oil
• 1/2 cup red onion, chopped
• 1 whole red or green chili, chopped (optional)
• 1 cup chicken stock
• 2 tablespoons lime juice, about 1 large lime
• 1 tablespoon chopped cilantro
• 1/2 teaspoon red chili flakes
• 1/2 cup full fat coconut milk from a can or coconut cream
• Brown or white rice, cooked (for serving)

Instructions:

• Salt and pepper chicken on both sides.
• Heat oil in a large skillet on med-high heat and brown chicken on both sides (5-7 min.). Remove chicken from pan.
• Add onions and peppers and cook for 3-5 minutes.
• Add chicken stock and chicken back to the pan to finish cooking, cover and let simmer for 10 minutes, turn and cook chicken for another 5 minutes if needed or until chicken is cooked through.
• Add coconut milk and simmer uncovered until sauce begins to thicken turning chicken as needed.
• Add lime juice, chopped cilantro and red chili flakes.
• Serve over brown or white rice.

Ingredients:

• 3 cups old fashioned rolled oats
• 2 cups of a variety of nuts and seeds of your choice
• ½ cup of coconut oil or extra light olive oil (must be the EXTRA light or it will have an olive flavor)
• ½ cup honey
• 2 teaspoons vanilla extract
• ½ teaspoon of cinnamon of pumpkin pie spice (optional)
• Optional additions: dried fruit, unsweetened coconut flakes

Instructions:

• Pre-heat oven to 300 degrees F
• Combine oil, honey and vanilla in a large bowl (warm for 10 seconds in microwave if necessary)
• Add the oats, nuts and seeds. Toss together until fully combined and all of the dry ingredients are coated with the oil and honey mixture.
• Line a large cookie sheet with parchment paper or non-stick foil
• Spread the mixture out on the pan and bake for 20 minutes. Stir halfway through or more until the oats are a golden brown.
• Let cool completely and store in a zip lock bag or airtight container.

Ingredients:

• 1 lb ground chicken, turkey or lean beef
• ¼ homemade chili seasoning or more to taste
• 1 yellow onion chopped small
• 2 cloves crushed garlic
• 2 cans of rotel
• 1 can of black beans or pinto beans
• 1 can of kidney beans
• Red onions, fresh tomato, avocado, cilantro for serving

Instructions:

• Brown the meat in a large pot, add onion, garlic and chili seasoning and cook for 3-5 minutes on med-high heat.
• Add the beans and rotel.
• Fill the rotel can with water and add to the pot 2-3 times depending on desired consistency.
• Cover and simmer on low for at least 10 minutes (longer is better for the flavors to meld)
• Serve with chopped red onions, fresh tomatoes, avocado and cilantro.

Ingredients:

• 3 bell peppers (all different colors)
• 1 yellow onion
• 1 lime
• ¼ cup homemade fajita seasoning
• 1 tablespoon olive oil
• Sliced mushrooms (optional)
• Shrimp (can use chicken or steak also)
• Brown rice or whole grain tortillas
• Avocado, tomatoes, & cilantro (for serving)

Instructions:

• Slice bell peppers and onion into strips.
• Heat oil in a large skilled.
• Cook mushrooms for 5 minutes and add in peppers and onions to cook for about 3 minutes add in shrimp until fully cooked.
• Add seasoning and the lime juice until fully combined, add a little water if necessary to distribute seasoning evenly.
• Serve with brown rice or whole grain tortillas.
• Top with avocado, tomatoes and cilantro

Ingredients:

• Salmon 4-6 oz. per portion/person
• 2 tablespoons dijon mustard
• Juice of one lemon
• 1 teaspoon dried thyme
• ¼ cup chopped pecans
• ½ teaspoon garlic powder
• ½ teaspoon sea salt
• Brown rice (for serving)
• Pair with roasted broccoli (see recipe below)

Instructions:

• Preheat oven to 425F
• Cut salmon into 4-6 oz. portions place on baking sheet lined with parchment paper skin side down.
• Combine Dijon mustard, lemon juice, thyme, sea salt and garlic powder. Spread generously on top of each piece of salmon. Add pecans evenly on top of the sauce.
• Bake for 15 minutes.
• Serve with brown rice

Ingredients:

• Fresh broccoli
• Olive Oil
• Garlic Salt

Instructions:

• Cut broccoli florets from the stalk.
• Lightly coat with olive oil and garlic salt.
• If there is room this can be roasted on the same backing sheet as the salmon (see recipe above).
• It can also be cooked for a just few minutes under the broiler for a few minutes, make sure to stir often and watch constantly if you use the broiler method.