Parmesan Crusted Chicken  

Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
Serving: 2

Ingredients: 

• 2 medium sized boneless chicken breast 
• Avocado oil 
• 2 tablespoons of butter
• Worcestershire sauce 
• 1 cup of Parmesan cheese 
• 1/2 cup Ranch dressing 
• Panko Breadcrumbs
• Seasonings: Sea salt, black pepper, paprika, garlic powder, season salt, & parsley

Instructions: 

1. Pre-heat oven to 425F. Drizzle avocado oil in a large cast iron skillet and place on medium heat. Pound boneless chicken breast with a mallet (DON'T pound them until they're paper thin).
2. Season chicken breast with seasonings listed above. Then add a few dashes of Worcestershire sauce for some flavor!
3. Sear both sides of the chicken breast until they are both golden brown, then place skillet in the oven to finish chicken off (takes about 15- 20 mins).
4. Mix ranch dressing and parmesan cheese together in a bowl (so yummy:)
5. Take chicken out of the oven and place the cheese/ ranch mixture on top of the chicken breast and then sprinkle a few Panko breadcrumbs on top.
6. Finish in the oven on broil! Then serve and enjoy; I promise this is a meal that will make you weak in your knees!! (This meal can also be paired with green beans and sweet potatoes.)

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Delicious Healthy Turkey Stuffed Peppers

Prep Time: 15 mins
Cook Time: 30 mins 
Total Time: 45 mins 
Serving: 3

Ingredients:

• 6 whole bell peppers any color
• Avocado oil
• 1 pound ground turkey dark meat recommended
• 1/2 yellow onion (diced)
• 1-2 cups of brown rice & quinoa 
• 3 medium sized roma tomatoes (diced)
• Chicken stock or broth
• Seasonings: Minced garlic, sea salt, black peppercorn pepper, garlic salt, parsley, paprika, season all salt
• Worcestershire Sauce 
• Shredded pepper jack & parmesan cheese

Instructions:
*First Pre-heat oven to 425 F

1. To prepare the peppers, slice the tops off and remove any veins or seeds inside. Do not discard tops as you will use any remaining pepper attached to the stem.
2. Add peppers to a casserole dish, drizzle avocado oil on them, and bake in a 425 F oven for 20 minutes in order to steam, or par-bake, the peppers.
3. Cook brown rice and quinoa in chicken broth until done.
4. While the peppers are steaming, cook the ground turkey, onion, garlic, and any remaining pepper from the stem piece (dice in a large sauté pan over medium high heat until the meat is crumbly, about 10-15 minutes. Add the diced tomatoes and rice; cook for 1-2 more minutes.  Add seasonings in ingredient list and Worcestershire. 
5. Once peppers are done, fill each pepper cavity with the ground turkey filling until all of the peppers have been evenly filled. Top with shredded pepper jack and Parmesan cheese. If making ahead, store in airtight container in the refrigerator until ready to heat and serve.
6. Return peppers to oven and cook until heated through and cheese has melted. This should only take a few minutes.

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Stuffed Taco Sweet Potato 

Prep Time: 20 mins
Cook Time: 1hr 15mins
Total Time: 1hr 20 mins
Serving: 4 people

Ingredients:
4 medium sweet potatoes 
1 lbs of ground turkey 
1 1/2 cups of brown rice and quinoa 
1 medium onion (diced)
1 medium tomato (diced)
1/2 cart of baby bella mushrooms (diced)
Seasonings: 1/2 tsp of chicken bouillon powder, sea salt, black pepper, garlic powder, paprika, parsley, meat tenderizer, Worcestershire sauce 
4 small cups of guacamole 
1 bag of Crunchy Tortilla Chip Strips 

Instructions: 
*First Preheat the oven 450 F 
1. Preheat oven to 450F. Pierce potatoes with a knife or fork in several different places. Bake for about 50 minutes, or until soft throughout. While the potatoes are baking, prepare the stuffing.
2. Place ground turkey in a large pan on the stove top on medium heat; add in seasonings to your liking, and then two dashes Worcestershire sauce.
3. Once ground turkey is browned, add in diced onions, tomatoes, mushrooms; boil brown rice and quinoa till tender, and then add to the rest of the meat mixture
4. Remove potatoes from oven and let sit until just cool enough to handle. Slice potatoes in half, stopping about 1/2 way through so the bottom portion of the potato is still in tact (this will keep things from getting too messy and make the potato itself a sort of bowl to hold the stuffing without falling apart). Mash the center of each potato with a fork.
5. Stuff baked sweet potato with meat mixture, followed by guacamole. Top with pepper jack cheese.

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Italian Chicken Breast w/ Veggies 

Italian Chicken Breast w/ Veggies 

Prep Time: 10 mins 
Cook Time: 35 mins
Total Time: 45 mins
Serving: 4 people 

Ingredients: ​

• ​4 boneless chicken breast
• Avocado Oil 
• Butter
• 1 large bag of fresh broccoli and cauliflower 
• Seasonings: sea salt, pepper, Italian seasonings, oregano, parsley, rosemary, and minced garlic 

Instructions:
*Preheat oven to 425 F
Veggies First: place your veggies on a large sheet pan; drizzle avocado oil and then add seasonings; cook for 25- 30 mins (until veggies are tender)

1. Lay out the 4 chicken breast on a cutting board and add seasonings except for rosemary.
2. Heat up a large cast iron skillet; coat skillet with avocado oil and butter. 
3. Place 4 chicken breast in skillet on high heat to sear on each side for 3 mins; then add in rosemary & 2 tsp of butter
4. Finish chicken off in oven for 20- 25 mins.
5. Serve and Enjoy!

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Roasted Sweet Potato Black Bean Quinoa Salad 

Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Servings: 5 people 
Recipe Adapted from: https://www.crunchycreamysweet.com/

Ingredients:

• 1.5 lbs sweet potatoes
• 2 tablespoons avocado oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon ground cumin
• 2 cups cooked quinoa
• 1 15 oz. can black beans rinsed and drained
• 1 15 oz. can whole kernel corn rinsed and drained
• 1 small red onion chopped

for the dressing:

• 4 tablespoons olive oil
• 3 tablespoons lime juice
• 1/4 teaspoon ground cumin
• 1/4 teaspoon kosher salt
• 1/4 teaspoon ground paprika
• 1/4 teaspoon black pepper or chili powder
• 1 teaspoon minced garlic
• 1/2 teaspoon Tajin seasoning optional

Instructions:

1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper.
2. Peel sweet potatoes. Slice into 1/2" thick disk and cut each into 4 or 6 pieces.
3. Drizzle olive oil over potatoes. Season with salt, pepper and cumin. Toss gently to coat.
4. Roast for 20 to 23 minutes. Remove from oven and cool.
5. In a large salad bowl, combine corn, black beans, chopped red onion, quinoa and potatoes.
6. In a small bowl or measuring cup, whisk together all the dressing ingredients. Pour over salad and gently toss.
7. Serve right away or cover with saran wrap and store in fridge for up to 4 days.

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Sticky Honey Salmon

Prep Time: 5 mins
Cook Time: 35 mins 
Total Time: 40 mins 
Serving: 3 people 

Ingredients:

• 12 oz salmon, cut into 3 strips 
• 2 tablespoons of honey 
• 2 tablespoons of soy sauce 
• 3 tablespoons of water 
• 1 1/2 teaspoons of lemon juice 
• Avocado oil 
• Seasonings: Garlic, sea salt, black pepper, paprika, minced garlic

Instructions:

1. Season the surface of the salmon with sea salt, black pepper, and paprika. Set aside.
2. Mix the honey, warm water, lemon juice, and soy sauce and a pinch of salt together. Stir to combine well.
3. Heat up cast iron skillet with avocado oil. Pan fry the salmon until half done. Add mixture to skillet with with minced garlic and paprika. 
4. Finish off in oven on broil.

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