Seared Tuna Nicoise Salad -Strict 30 / Maintenance Approved

http://dailyburn.com/life/recipes/tuna-nicoise-salad-recipe/

Recipe below is maintenance. To modify for Strict 30 you need alter the dressing.

Serves 2
Prep time: 25 minutes
Cook time: 6 minutes

Per salad:

• 350 cal
• 17 g fat (4 g sat)
• 10 g carbs
• 523 mg sodium
• 3 g fiber
• 4 g sugar
• 38 g protein

Ingredients

2 ounces French green beans, trimmed
2 cups petite lettuce leaves
1/4 cup fresh basil leaves
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
2 mini cucumbers, sliced thin crosswise
4 radishes, sliced thin
2 hard-boiled eggs, cooled and sliced
Olive oil cooking spray
8-ounce tuna steak
1/4 teaspoon kosher salt
Fresh cracked black pepper
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1 teaspoon water
1/4 teaspoon maple syrup
1/2 garlic clove, minced
1 tablespoon extra-virgin olive oil
2 teaspoons capers

Preparation

1. Bring a medium pot of water to boil. Add beans and cook until bright green and crisp-tender, about 2 minutes. Drain and plunge beans into ice water. Drain and set aside.
2. Arrange lettuce, basil, tomatoes, onion, cucumbers, radishes, eggs and green beans evenly between two plates.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle tuna with salt and pepper. Add tuna to pan and cook until browned on the outside but still pink inside, about 2 minutes on each side. Cut thinly across the grain. Arrange tuna over vegetables.
4. To prepare dressing, combine lemon juice and the rest of the ingredients in a small jar with a tight fitting lid. Shake until well combined and drizzle evenly over salads.

Brown Rice Pasta with Baked Chicken in a Spinach Tomato Sauce - Modifications for both Strict 30 and Maintenance Plans

This recipe will make 1 meal (with extra sauce)
Calories: About 400

Ingredients Needed:

• 1 Piece of Baked, Thin Cut, Chicken Breast (about 5 oz.)
• 2 oz Brown Rice Penne
• 1 small package of frozen spinach 
• 1 15 oz. can Organic Tomato Sauce 
• 2 Fresh Garlic Cloves
• Olive Oil

Directions:

For you Strict 30 day cleansers, replace the tomato sauce with spinach in a little bit of garlic and olive oil with lemon juice 

• Place frozen spinach block and contents of tomato sauce, along with chopped fresh garlic in a pot and let the spinach defrost, stirring occasionally.
• Cut up the chicken into small squares
• Boil water for Brown Rice Penne
• Place Penne in water and let cook (time will depend on the brand)
• Mix Penne, Chicken and top with the Sauce (you will not need all of it for 1 serving)

Chicken Fajita Stuffed Peppers with Homemade Seasoning (Strict 30 & Maintenance Recipes Approved)

Ingredients

• 2 chicken breasts, cooked and shredded
• 1/2 a large yellow onion, chopped
• 2 cups whole grain long brown rice
• 2 Tbsp Fajita seasoning (Instructions on making your own seasoning below)
• 2/3 cup of water
• 6 bell peppers

Instructions

1. Preheat oven to 350 F.
2. Trim the tops off the bell peppers and remove the seeds.
3. Place the bell peppers into the cavity of a muffin tin (regular or jumbo depending on the size of your peppers). And place the muffin tin pan on a baking sheet.
4. Heat ghee or cooking oil of choice In a large skillet over medium heat. Add the onions and cook for 2-3 minutes.
5. Next, add the cauliflower rice and cook for another 2-3 minutes.
6. Add the chicken, seasoning, and water then stir to combine. Cook for an additional minute.
7. Fill the cavities of the peppers with the filling (Maintenance Option- top with cheese)
8. Place the peppers in the oven and bake for 25-30 minutee.

Fajita Seasoning Instructions:

Ingredients

• 4 tsp chili powder
• 2 tsp paprika
• 2 tsp salt
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp dried oregano
• 1/4 tsp cayenne

Instructions

1. Combine all of the ingredients in an air tight container and mix thoroughly.
2. Store any extra seasoning in the air tight container with the lid on.
3. Add about 2-3 Tbsp of seasoning for every 1 lb of chicken or beef for fajitas.

Chicken Tortilla Soup - Strict 30 & Maintenance Approved

Ingredients:
2 tablespoons vegetable oil
1 small onion, diced
2 tablespoons minced garlic
2 jalapenos, finely diced
6 cups low-sodium chicken broth
1 (14.5-ounce) can fire roasted diced tomatoes
1 (14.5-ounce) can black beans, rinsed and drained
3 chicken breasts, boneless and skinless
2 limes, juiced, plus wedges for garnish
Salt and freshly ground black pepper
1 cup roughly chopped fresh cilantro leaves
1 (8-inch) tortilla, grilled, cut into thin strips
1 avocado, pitted, sliced
* (optional 1 C Dairy Free Cheese for Strict 30 or for Maintenance 1 C shredded low fat Monterrey cheese )



Directions:
In a large saucepan heat the vegetable oil. 
Add the onions and cook for 2 minutes. 
Once the onions have softened add the garlic and jalepenos and cook for another minute. 
Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. 
Once at a boil lower heat to simmer and add your chicken breasts. 
Cook the chicken for 20 to 25 minutes. 
Once chicken is cooked remove from pot. 

When cool enough to handle shred it and set it aside. 
Add lime juice and fresh cilantro to the pot. 
In a serving bowl add a mound of shredded chicken. 

Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.


Modified version of this recipe:http://www.foodnetwork.com/recipes/chicken-tortilla-soup-recipe.html?oc=linkback

Apple Spice Coffee Cake Muffins - Maintenance Approved Snack

Found this on the Facebook group Amplified Health

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Yield: 12 standard muffins or 6 jumbo muffins

Ingredients

For the muffins:

•2 cups sorghum flour or gluten free oat flour
•1 tsp baking soda
•1 tsp baking powder
•1 1/2 tsp cinnamon
•1/2 tsp sea salt
•1/4 tsp nutmeg
•1/4 tsp ginger
•2 flax eggs (real eggs work too)
•1/2 cup almond milk
•1 cup unsweetened applesauce
•1/3 cup maple syrup

For the crumb topping:

•3 T gluten free flour
•3 T coconut sugar
•2 T coconut oil (measure after melting)

Instructions
•Preheat oven to 350.
•Mix all the dry ingredients for the muffins in one bowl.
•Mix wet in another bowl.
•Add wet to dry and mix until combined.
•Spoon batter into lined muffin cups. I used silicone muffin cups. If you use paper muffin cups, you will need to spray them with oil before adding the batter in. This will prevent them from sticking.
•To make the crumb topping, mix all topping ingredients in a bowl. Once everything looks like it's clumped together, sprinkle a little over each muffin.
•I used jumbo muffin cups and baked mine for about 20-25 minutes. If you use standard sized muffin cups, you can probably bake these in half the time.
•Let the muffins cool completely before removing from the muffin pans.

Store these muffins in the fridge. They should last at least 2 weeks. You can also freeze them for longer storage. 

Foil Packet Sweet Potato Tacos - Strict 30 Option Meal

YIELD: MAKES 6-8 FOIL PACKETS

INGREDIENTS

• 2 pounds ground turkey or beef
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 cup finely chopped onion
• 1/2 tablespoon chili powder
• 1 teaspoon ground cumin
• 2 teaspoons ground coriander
• 16 ounces tomato sauce
• 1 jalapeño, seeded, membranes removed and finely chopped (keep seeds for more heat, if desired)
• 1/3 cup water
• 2 cups chopped fresh spinach
• 2 cans (15-ounces each) beans (black, pinto, white), rinsed and drained
• 4 medium sweet potatoes, peeled and chopped small (1/2-inch pieces)
• Garnishes:   Avocados or guacamole, salsa, olives, cilantro
• Garnishes: Not Approved for Strict 30 shredded cheese, sour cream

DIRECTIONS

1. Preheat the oven to 425 degrees F.
2. In a large 12-inch nonstick skillet over medium heat, add the ground meat, salt, pepper, and onion. Cook, breaking the meat into small pieces, until the meat is cooked through. Drain any excess grease.
3. Add the chili powder, cumin, coriander, tomato sauce and jalapeño (if using). Cook over medium heat for 2-3 minutes, stirring often. Stir in the water, spinach and beans and simmer for 4-5 minutes. Remove from the heat.
4. Lightly grease the center of 6-8 foil pieces, each about 12-inches long.
5. Place about 1 cup of sweet potato chunks in the center of each piece of foil arranging them into somewhat of a single layer; sprinkle with salt and pepper (don't skip this step!). Add a heaping 1/2 cup or so of the meat mixture on top. Bring the long sides of foil together over the filling and fold tightly down. Fold and crimp each edge until tightly sealed and a little packet is formed. Repeat with all the pieces of foil and ingredients.
6. Place the foil packets in a single layer on a large, rimmed baking sheet and bake for 20-25 minutes until the potatoes are tender.
7. Carefully open the foil packets and serve with taco toppings and garnishes of your choice.

Grilled Lemon Dijon Chicken Skewers - Maintenance Aprroved Meal

4 servings / 164 calories / 4 fat / 26 protein / 1 fiber

Ingredients:

3 garlic cloves-crushed or minced

 1 tsp. olive oil

 1 1/2 T. Dijon mustard

 2 T. fresh lemon juice

 1 1/2 T. fresh oregano (or 2 tsp. dry)

 1 tsp. sea salt

 fresh cracked pepper-to taste

 1 lb. chicken breast-cut into 1" cubes

 1/2 of a red onion-quartered & layers separated

 4 skewers- metal or (wooden that have been soaked)

*Combine the garlic, oil, mustard, lemon juice, oregano, salt & pepper in a medium bowl.

 *Place cubed chicken in a large ziplock bag & pour in the marinade. Close bag and massage to distribute the marinade. Refrigerate overnight.

 *Assemble the skewers alternating the red onion pieces with the chicken and grill.

No Bake Protein Bars - Maintenance Approved Snack

Protein Bars (no bake)

Ingredients:
2 cups almond butter
1 3/4 cups raw honey
2 1/4 cups Isalean shake (recommend 1/2 chocolate and 1/2 vanilla)
3 cups rolled oats

Instructions
1. Mix almond butter and honey in microwaveable bowl
2. Heat in microwave almond butter /honey and for 60-90 seconds. Mix well.
3. Add protein shake powder and mix well
4. Add rolled oats and mix gently
5. Spread in a 9x13 pan
6. Refrigerate for 1 hour
7. Cut into 24 squares

You can make 1/2 a batch and use 8x8 pan too!

Cinnamon Roll Shake - Maintenance & Strict 30 Recipe

Maintenance Shake 

2 scoop vanilla shake

1 cup water or almond milk 

1/2 small frozen banana (or fresh)

1 tsp cinnamon

1/2 tsp vanilla

3-4 ice cubes if desired

Strict 30 Shake

2 scoop vanilla shake

1 cup water 

1/2 small banana (frozen or fresh)

1 tsp cinnamon

1/2 tsp vanilla

3-4 ice cubes if desired