Gluten-Free Chicken Nugget Recipe

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Most chicken nuggets are loaded with MSG, sugar, gluten, sodium phosphates, and other additives that are toxic to your body.  This recipe provides a healthy and tasty alternative, and is a great way to enjoy a treat while avoiding the funk in processed foods.

gluten free chicken nuggets

Makes 80 nuggets.

Here’s what you need:

  • 3 boneless skinless chicken breasts
  • 1/4 cup almond flour
  • 1/4 cup arrowroot starch
  • 1/2 teaspoon salt
  • dash of pepper
  • 3 Tablespoons Dijon mustard (gluten free)
  • 3 eggs
  • 3 Tablespoons olive oil
  • 1 box Mary’s Gone Crackers, gluten free crackers, ground to crumbs
  • 1 cup nutritional yeast

Preheat your oven to 400 degrees F. Lightly grease two baking sheets with olive oil.

Rinse the chicken breasts and pat dry. Place between two sheets of parchment paper and pound it down to ½ inch thickness. Trim off any excess fat and cut into 2-inch strips. Cut the strips into about 80 2×2 inch nuggets.

Arrange 3 shallow bowls next to your prepared baking pans. In the first bowl combine the almond flour, arrowroot starch, salt and pepper. In the second bowl combine the Dijon, eggs and olive oil. In the third bowl combine the gluten free cracker crumbs and nutritional yeast.

Take each chicken piece and drag it through bowl #1, dip into bowl #2 and roll in bowl #3. Place each coated nugget on the prepared baking sheets.

Bake the chicken for 20 minutes, then turn the oven on high broil for about 2 minutes to get them really crispy.

Serve with natural ketchup and mustard.

*Freeze leftover nuggets in a freezer safe bag. To reheat place on a baking sheet at 350 degrees F for 20 minutes, or until warmed through.

Nutrition Info: One Serving equals: 37 calories, 1g fat, 2g carbohydrate, and 4g protein

Mediterranean Lettuce Wrap

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mediterranean lettuce wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.

Servings: 1

Here’s what you need…

  • 1 large leaf of lettuce
  • 2 slices lean turkey
  • 1 roasted red bell pepper, cut into 4 segments
  • 2 tablespoons garlic hummus
  • 1 tablespoon olive tapenade
  1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
  2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

Lentil Fruit Salad

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lentil fruit salad

This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving

Here’s what you need…

  • 1 cup black lentils, cooked
  • 1 medium mango, cut into 1 inch cubes
  • 1 medium tomato, chopped
  • 6 medium strawberries, chopped
  • 1 tablespoon red onion, finely chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
  2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

Smoked Salmon Salad

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smoked salmon salad

It’s simple, quick and makes the perfect lunch-to-go. Salmon in packed with the protein and omega-3 fatty acids that your body needs. Notice that this recipe doesn’t call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.

Yield: 1 serving

Here’s what you need…

* 1 1/2 cups romaine lettuce, chopped
* 1/2 cup smoked salmon
* 1/2 of a hard boiled egg
* 3 cherry tomatoes
* 1 tablespoon green onion, chopped
* 1 kalamata olive, chopped
* 1 teaspoon dried parsley
* Sprinkle of balsamic vinegar

1. Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
2. Sprinkle with parsley and balsamic vinegar.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein.

Bootcamp Recipe: Baked Tilapia

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Baked Tilapia Ingredients

  • 4 (4 ounce) tilapia fillets
  • 1/4 teaspoon seafood seasoning
  • 2 teaspoons butter
  • 1 clove garlic, minced
  • 1 lemon, sliced
  • 1 (16 ounce) package frozen cauliflower with broccoli and red pepper
  • salt and ground black pepper to taste

Baked Tilapia Directions

Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9×13-inch baking dish.

Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish.

Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.

Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.

Roasted And Stuffed Eggplant Recipe

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I have to admit: I was slow to try this recipe because eggplant isn’t my favorite food.  But it’s good!

This is a great way to bump up your fiber intake without drinking weird powders, and it is a perfect side to a serving of lean protein.

roasted and stuffed eggplant recipe

This recipe makes 6 servings.

Roasted And Stuffed Eggplant Recipe Ingredients:

  • 3 medium eggplants
  • 1 teaspoon extra-virgin olive oil
  • 2 medium onions, diced
  • 2 cups cherry tomatoes, halved
  • 1/4 cup walnuts, chopped
  • 2 teaspoons ground cinnamon
  • 2 teaspoons dried oregano
  • 1/4 cup reduced-fat feta cheese

Cut the eggplants in half, lengthwise, and scoop out the flesh, leaving 1/2 inch on the shell.

Chop the scooped-out flesh into 1/2 inch cubes and set in a colander. Sprinkle the eggplant cubes and the inside of the eggplant shells with salt. Let stand for 30 minutes, then rinse and pat dry.

Bring a large pot of salted water to boil. Drop the eggplant shells in the water and simmer for 7 minutes. Shells should be barely tender when poked with a fork. Drain and pat dry.

Heat the olive oil in a large skillet over medium heat. Saute the onions for 5 minutes. Add the chopped eggplant, tomatoes, walnuts, cinnamon, oregano and 1/4 cup filtered water. Cook for 8 minutes, until softened and browned.
Preheat oven to broil. Place eggplant shells on a greased baking sheet. Broil for 5 minutes. Reduce oven heat to 375 degrees F.

Fill each eggplant shell with the veggies, sprinkle with the feta. Bake for 35 minutes, or until browned on top.

Nutrition Info: Each serving equals: 153 calories, 4.7g fat, 25g carbohydrate (11g fiber!), and 6g protein.

2 Power Smoothie Recipes

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Smoothies can be a quick and delicious way to pack a lot of nutrition in at breakfast or for a snack.

The first recipe uses both red powder, which is dehydrated fruits, and greens powder, which is dehydrated vegetables.  The protein powder and nuts will fill you up and give you the macronutrients you need to recover from today’s workout and power through tomorrow’s.

woman drinking smoothie

The second recipe is light and fruity, a perfect snack on a hot day.  You can add some protein powder for even more of a boost.

And making smoothies is drop-dead simple: Dump the ingredients in a blender and whirrrr the heck out of them.

Mega Power Smoothie Recipe

  • 1/2 cup almond milk
  • 1/2 cup coconut water
  • 1 scoop protein powder
  • 1 scoop greens powder
  • 1 scoop reds powder
  • 1/2 cup frozen berries (make sure there’s no added sugar)
  • 1/2 banana
  • 2 teaspoons almond butter
  • Ice (optional)

Awesome Tropical Smoothie

  • 1/2 cup almond milk
  • 1/2 cup coconut water
  •  1/2 banana
  • 1/4 cup unsweetened shredded coconut
  • 1/2 cup frozen pineapple (or frozen mango)
  • 2 teaspoons coconut oil
  • Dash of cinnamon (to taste)

Vintage blender

Tasty Tuna Patty Recipe

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These tuna patties are great to make up ahead of time for a quick protein snack.  They are also great for lunch or dinner.

(I call these Krabby Patties, which I think is hilarious but no one else does)

Spongebob krabby patty

Serve with some plain Greek yogurt mixed with lemon juice and fresh chopped dill for a delicious meal.

tuna patty recipe

Makes 8 servings.

Here’s what you need:

  • 3 (5oz) cans albacore tuna, in water
  • 2 omega-3 eggs
  • 1 teaspoon lemon juice
  • 2 teaspoons Dijon mustard
  • 2 Tablespoons flax seeds, ground
  • 1 Tablespoon fresh dill, minced; or 1 teaspoon dried dill
  • dash black pepper
  • 2 Tablespoons olive oil

Drain the tuna and flake into a medium size bowl. Add the eggs, lemon, Dijon, flax, dill and pepper. Mix well.

In a large skillet place the olive oil over medium heat. Form the tuna mixture into 8 patties. Flatten each patty onto the skillet and cook for 3 minutes per side.

Nutrition Info (per tuna patty): 108 calories, 5g fat, .4g carbs, 15g protein

Flat Belly Recipe: Herbed Chicken Over Mango And Arugula Salad

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The savory herbed chicken goes great with the bite of the arugula, sweetness of the mango, and the creaminess of the goat cheese.

This flat belly recipe is a great lunch for when you’re on the go, since it can be eaten easily with just a fork and there’s no mess – just close the tupperware back up and you’re ready to move!

chicken mago arugula salad

Makes 4 servings.

Here’s the ingredients list…

For the Herb marinade:

  • Juice from 1 lemon
  • 1 teaspoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon dried basil
  • 1 teaspoon crushed rosemary
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon celery seeds
  • 1/4 teaspoon dried parsley
  • 1/8 teaspoon ground cumin

For the Salad:

  • 1 lb skinless, boneless chicken breasts (sliced thin)
  • 1 bunch asparagus, ends trimmed and cut into 1 inch pieces
  • 8 cups organic arugula
  • 2 small organic mangoes, peeled and sliced
  • 6 oz crumbled goat cheese

Combine the herb marinade ingredients in a small bowl.

Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.

Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks.

Remove both pans from heat.

Once the chicken has cooled, slice each breast into even strips.

In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken.

Mix and serve.

Nutrition Info: Each serving equals: 332 calories, 13g fat, 16g carbohydrate, and 34g protein

Reno Personal Training: Greek Salad Recipe

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This Greek salad recipe is a favorite with my Reno Personal Training clients.

Try it as a side with grilled chicken or fish… delicious!

Ingredients:

  • 8 leaves romaine lettuce, chopped
  • 1 cucumber, peeled and sliced
  • 1 tomato, chopped
  • 1/2 cup sliced red onion
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt

Directions:

Combine the lettuce, cucumber, tomato, onion, and cheese in a large bowl.

Whisk together the oil, lemon juice, oregano, and salt in a small bowl.

Pour over the lettuce mixture and toss until coated.

Nutrition Information:

500 Calories

22 g protein

25 g carbohydrates

38 g fat