Strict 30 Approved Chicken "Noodle" Soup

Recipe modified from:http://thecoconutmama.com/paleo-chicken-noodle-soup-2/

No noodles required, the technique detailed below will create something like noodles by slow pouring the egg. You can also add any other vegetables into the mix. You can also choose to add brown rice noodles.

Ingredients

• 2 tablespoons coconut oil
• 1 onion, minced
• 1 rib celery, sliced
• 2 teaspoons minced fresh thyme or 1/2 teaspoon dried
• 2 1/2 quarts organic Chicken broth
• 3 cups shredded chicken
• 1/4 cup minced fresh parsley
• 3-4 eggs, lightly beaten
• sea salt and pepper to taste

Instructions:
1. Heat the oil in a large Dutch oven over medium-high heat until shimmering. Add the onion and celery and cook until softened, 3-4 minutes. Stir in the thyme, bone broth, and chicken. Bring to a simmer and cook until the vegetables are tender, about 15 minutes. Stir in parsley.

2. Stir soup gently so that it is moving in a circle. Pour beaten eggs into soup in a slow steady stream. This will create “noodles” for the soup. Remove soup from heat and let stand for 2 minutes. Break up the eggs using a fork. Season with sea salt and pepper to taste before serving.

To Make Ahead –
This soup can be prepared through step 1, cooled, covered and refrigerated for up to three days or frozen for up to a month. Reheat over low heat and proceed with step 2.

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.

Veggie Frattata - Strict 30 Approved

Serves: 3-4
http://www.thepaleomom.com/2011/11/recipe-veggie-frittata.html

Ingredients:

• ½ medium yellow onion, finely chopped
• ½ red bell pepper, finely chopped
• 1 ½ cups mushrooms, thinly sliced
• 2 cups fresh kale, chopped
• 2 cups fresh spinach, chopped
• 8 eggs, beaten
• 1 Tbsp coconut oil

1.    Heat an oven proof skillet (cast iron frying pans work great) over medium high heat and turn on broiler (on high) to preheat oven.
2.    Add oil to pan.  Add onion, pepper and mushroom and sauté, stirring occasionally, until vegetables are starting to soften (3-4 minutes).
3.    Add kale and continue to sauté, until all vegetables are cooked (8-10 minutes).
4.    Add spinach, and stir until spinach is wilted.
5.    Add beaten eggs.  Let cook on stove top 1-2 minutes, stirring a couple of times.
6.    Place skillet in oven and broil until eggs are completely cooked, puffed up and starting to brown on top.          Serve and enjoy!

Mini Turkey Meatball Vegetable Soup - Strict 30 Approved

Recipe from Skinnytaste.com
Makes 11 cups.
Ingredients:

For the Meatballs:

    • 20 oz (1.3 lb) ground turkey breast 93% lean
    • 1/4 cup seasoned whole wheat breadcrumbs* (Ezekiel)
    • 1/4 cup parsley, finely chopped
    • 1 large egg
    • 1/4 cup onion, minced
    • 1 clove garlic, minced
    • 1/4 tsp sea salt

For the Soup:


    • 32 oz container reduced sodium chicken broth 
    • 2 tsp olive oil
    • 1/2 cup chopped onion
    • 1/2 cup diced celery
    • 2 garlic cloves, minced
    • 2 (14.5 oz) cans petite diced tomatoes
    • Parmesan cheese rind (optional)
    • 1 fresh rosemary sprig
    • 2 bay leaves
    • 2 tbsp chopped fresh basil
    • 1/4 cup chopped fresh Italian parsley
    • 1/2 tsp kosher salt and fresh black pepper
    • 8 oz zucchini, diced
    • 2 cups chopped fresh spinach


Directions:

Preheat oven to 400°F.

In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, onion, garlic, and sea salt. Using your (clean) hands, gently mix all the ingredients well until everything is combined. Form small meatballs, about 1 tbsp each, you'll get about 42. Bake in the oven about 12 minutes.


Meanwhile, heat the oil in a large pot or Dutch oven over medium-high heat. Add the celery, onion, garlic and saute until tender and fragrant, about 15 minutes.

Add the broth, tomatoes, sea salt and pepper. Add the rosemary,bay leaves, basil and parsley, cover and cook on low 40 minutes. 

Remove the bay leaves, rosemary sprig, parmesan rind and drop the meatballs in along with the zucchini and spinach, cover and simmer until the zucchini is tender and meatballs are cooked through, about 8 to 10 minutes, season to taste with sea salt and black pepper if needed. 

One-Pot Chicken, Quinoa, Mushrooms and Spinach - Strict 30 Approved

Author: Dara Michalski | Cookin' Canuck

http://www.cookincanuck.com/2015/09/one-pot-chicken-quinoa-mushrooms-spinach-recipe/
Serves: Serves 6

Ingredients

• 6 boneless, skinless chicken thighs, trimmed
• ¾ tsp crushed, dried rosemary
• ½ tsp smoked paprika
• ½ tsp salt
• ½ tsp ground pepper
• 2 tsp olive oil, divided
• ½ yellow onion, chopped
• 8 oz. crimini mushrooms, sliced
• 1 cup quinoa
• 2 cups low-fat chicken broth
• 1 ½ cups sliced spinach leaves
• Sea salt and pepper, to taste

Instructions

1. Place the chicken thighs in a medium bowl. Add the rosemary, smoked paprika, salt and pepper, and toss to coat the chicken.
2. Heat 1 teaspoon of olive oil in large nonstick skillet set over medium-high heat. Add the chicken and cook for 2 minutes on each side. Transfer the chicken to a plate.
3. Heat the remaining 1 teaspoon of olive oil in the skillet. Add the onion and mushrooms, and cook until the vegetables are tender, 4 to 5 minutes.
4. Stir the quinoa and broth into the vegetables. Bring to a boil, then reduce cover, reduce heat and simmer for 15 minutes. Nestle the chicken into the quinoa and cook until the liquid is absorbed and the chicken is cooked through, about 15 minutes.
5. Transfer the chicken to a plate. Stir the spinach into the quinoa. Serve with the chicken. Season to taste.

Nutrition Information

Serving size: 1 thigh + ¾ c quinoa mixture | Calories: 257.8 cal | Fat: 7.3g | Saturated fat: 1.2g |Carbohydrates: 22.2g | Sugar: 1.2g | Sodium: 621.3mg | Fiber: 2.9g | Protein: 24.8g |Cholesterol: 76.7mg

Sweet Potato Nachos - Strict 30 Approved

By Rebecca Bohl (PaleoGrubs.com)

Ingredients

• 2 medium tomatoes, diced and seeded
• 2 tbsp fresh cilantro, chopped
• 1-2 tbsp lime juice
• 2 cups guacamole
• 2 tbsp green onions, chopped

For the sweet potato chips

• 3 large sweet potatoes
• 3 tbsp melted coconut oil
• 1 tsp salt

For the meat

• 1 medium yellow onion, finely diced
• 1 tbsp coconut oil
• 1 green chili, diced
• 1 lb. ground chicken
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 tbsp tomato paste
• 12 oz. canned diced tomatoes
• 1 tsp salt
• 1/2 tsp pepper

Instructions

1. To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.
2. While the potato chips are baking, start preparing the beef. Melt the coconut oil in a large skillet over medium heat. Add the onion and chili to the pan and sauté for 3-4 minutes until softened. Add the ground chicken and cook for thoroughly, stirring regularly. Add the garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine. Bring the mixture to a simmer and then turn the heat down to medium-low. Cook, covered, for 20-25 minutes, stirring regularly.
3. Stir the chopped tomatoes, lime juice, and cilantro into the chicken mixture. Adjust salt and pepper to taste. Remove from heat.
4. To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the chicken mixture into the middle of the circle, and then top with guacamole and green onions.

Notes

1. Servings: 4-6
2. Difficulty: Medium

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)

Ground Turkey with Quinoa Pasta - Strict 30 Approved

This recipe will make 2 servings
(Obviously, you can double or triple ingredients if you’re making it for your family or friends)
Calories: About 500 (per serving)
https://kwrecipes.wordpress.com

Ingredients Needed:

• 8 oz. Jennie-O Ground Turkey Meat (93/7 mix)
• 8-10 Mini Sweet Peppers
• 10-15 white mushrooms
• 4 oz. Quinoa Pasta 
• Plum Tomatoes 
• 2 cups green beans
• Olive Oil
• Garlic
• Onion Flakes
• Italian Spices

Directions:

• Preheat the oven to 350 degrees
• Clean out and chop up the sweet peppers and put them to the side
• Dice some plum tomatoes and put to the side (these will be used to combine with the ground turkey).
• Wash off and chop up the mushrooms and put them to the side
• Clean off the green beans and cut off the ends to any beans that need to be cleaned up and put them to the side.
• Put a pot of water on the stovetop to boil
• Place the beans on a baking sheet and spray with a small amount of olive oil spray and sprinkle with garlic powder, onion powder, pepper and seasonings – roast them for about 15-20 min.
• Once boiling put in 4 oz of quinoa pasta (usually takes about 14 minutes to cook through)
• Put a little bit of olive oil in a separate pan and cook the ground turkey on the stovetop and season it with garlic, onion flakes and italian seasonings.
• When the ground turkey is almost done, add the diced tomatoes, mushrooms and tomatoes to the mix and let them cook down.
• Once the turkey is done cooking, and the pasta is done cooking combine the two.
• Add a little bit of olive oil on top, and mix the entire pasta dish.

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

Roasted Brussels Sprouts - Strict 30 Approved

Ingredients:

1 lb Brusell sprouts, cut in half stem to stearn

1/4 red onion, diced

1 garlic clove, minced...

1 TBSP Balsamic vinegar

1/2 TBSP Olive oil

1/2 TSP sea salt

1/4 TSP black pepper

Olive oil spray

Preheat oven to 375, spray 9x9 glass dish with olive oil spray. 

In a large bowl mix all ingredients pour into baking dish. 

Cover with Aluminum foil and bake 45 minutes or until brussels sprouts are tender. 

Remove foil for last 15 minutes and let brown. 

Chicken Parm Meatballs - Strict 30 Approved

Ingredients 

1 1/4 pounds ground chicken 

1/2 cup breadcrumbs (whole wheat or brown rice) 

2 tablespoons finely chopped onion 

1/2 cup chopped fresh basil leaves 

1 teaspoon oregano (fresh or dry) 

Pink Himalayan salt to taste 

pepper to taste 

1 clove garlic, minced 

1 egg, whisked 

zest of half a lemon 

3 tablespoons marinara sauce, with more left over 

*shredded skim mozzarella cheese (on maintenance) or dairy free cheese (on strict 30 day) 

Brown Rice Pasta

Directions 

Preheat oven to 375°F, setting rack to upper third part of oven. 

In a large bowl, using your hands, gently mix together all ingredients except cheese.

Shape into small meatballs and place a few inches from each other on a foil-lined or pam-sprayed baking sheet.

(*note- I put some breadcrumbs in mixture and then also rolled meatballs in breadcrumbs before placing on baking sheet for extra crispness.)

Bake for 15 minutes. 

Remove meatballs from oven, spoon some sauce on top of each meatball, and cover each with a few sprinkles of cheese. 

Bake another 5 to 8 minutes until cheese is bubbly and golden. 

Heat remaining sauce in a small saucepan. 

Serve over brown rice pasta and remaining sauce. 

Zuchinni Noodles in Avocado Cream Sauce with Shrimp and Cherry Tomatoes - Strict 30 Approved

Ingredients:

2-3 Zucchini

2 avocadoes (peeled and halved)

2 large cloves garlic (chopped)

1 package fresh basil (chopped)

4 tbsp olive oil

2 tbsp lemon juice

½ - 1 bag cooked shrimp (1/2lb – 1 lb)

1 cup cherry tomatoes (halved)

Sea salt

Crushed red pepper flakes

Directions:

• In a food processor or blender mix avocadoes, garlic, basil, lemon juice and add olive oil until consistency is creamy and just slightly thinner than a guacamole. Add sea salt and red pepper flakes to taste. Fold in the cherry tomatoes and set aside.
• Sautee shrimp in a little olive oil, and sea salt (can add any other seasonings you would like). Remove them from pan and set aside.
• Use spiralizer to shred zuchinni into noodles and sauté for about 2-3 minutes. Mix the sauce into the noodles in the pan and plate. Top with shrimp and Enjoy!

Makes about 4 servings

Between 500-550 calories per serving depending upon how much shrimp on top.