Archives for garlic

Garlic-Roasted Broccoli

 
 

Garlic-Roasted Broccoli

This Garlic-Roasted Broccoli boasts delightful texture and robust flavor that the whole family will love. Quick and easy to prepare, this will be your new go-to side dish with any dinner.

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Garlic-Roasted Broccoli - Delicious and Nutritious! - Broccoli Crowns, Minced Garlic, Extra Virgin Olive Oil, Kosher Salt, Fresh Cracked Black Pepper, Preheat oven to 400°.

; Wash and chop broccoli up into bite-sized pieces. ; Toss broccoli with olive oil and garlic and spread onto an ungreased cookie sheet. ; Salt and pepper to taste and then roast in the preheated oven for 12-15 minutes until broccoli is tender and beginning to brown. Serve hot.; - <strong>Makes 2 Servings (per serving):</strong> 66 Calories, 3 g Protein, 4 g Fat, 7 g Carbs

Minced Onion and Garlic Crusted Chicken

 

Minced Onion and Garlic Crusted Chicken

This quick and delicious Minced Onion and Garlic Crusted Chicken makes a great main dish for dinner. Make extras and use throughout the week for lunches in salads, wraps, and more. Full of flavor without the need for heavy sugar-laden sauces or marinades, this chicken is a guilt-free option for any meal.

Minced Onion and Garlic Crusted Chicken

Minced Onion and Garlic Crusted Chicken - Boneless Skinless Chicken Breast rubbed with a mixture of tasty spices, then sautéed or grilled to perfection.
- Boneless, Skinless Chicken Breast, Minced Garlic, Dried Minced Onion, Chili Powder, Paprika, Cayenne ((optional)), Extra Virgin Olive Oil, Kosher Salt, Fresh Cracked Black Pepper, Combine all dried ingredients together in a bowl; set to the side. ; Once you have trimmed and divided the chicken, pat it dry using a paper towel. Then sprinkle the top of each piece lightly with salt and pepper.; Using a basting brush or the back of a spoon spread ½ tsp. of minced garlic over the top side of each chicken breast piece.; Sprinkle about ½ dried mixture evenly across the top of the breast pieces.; Heat ½ Tbsp. olive oil in a pan over medium high heat (or preheat a grill to medium high if you are going to grill the chicken.) ; Once the oil is heated place the chicken breast pieces rubbed-side down in the pan and allow to cook about 2 minutes.; While the first side of the chicken is cooking, repeat the steps above using the remainder of the ingredients to fully coat the breast pieces in flavor. ; Once the first side of the chicken is seared and has a nice brown color, use tongs or a spatula to flip the chicken over and sear the other side, about 2 minutes. ; Once browned, turn the heat down to medium low and allow the
chicken to continue cooking until heated through, about 4-6 minutes more. (Cook times will vary based on the thickness of your pieces, as well as how hot and how long you brown each side for. To make sure that your chicken is done, use a meat thermometer. The internal temperature should reach 165° to ensure food safety). If you do not have a food thermometer, than pierce the chicken with a fork or knife to check that the juices run clear.
; - <strong>Ma</strong><strong>kes 3 Servings (per serving): </strong>170 Calories, 27 g Protein, 5 g Fat, 4 g Carbs

Pan-Seared Spice-Rubbed Salmon

 

Pan-Seared Spice-Rubbed Salmon

Part of our Fat Loss Meal Plan, this Pan-Seared Spice-Rubbed Salmon has just the right balance of spices to draw out the natural flavors in the Salmon without overpowering.

Pan-Seared Spice-Rubbed Salmon

Searing locks in the juices of the fish, leaving you with a deliciously crunchy exterior, and a moist flaky interior. Serve alongside some fragrant Jasmine rice and fresh steamed veggies to round out this dish.

 

 

Pan-Seared Spice-Rubbed Salmon - A delicious and simple way to prepare your Salmon for a healthy dinner. - Salmon (with or without skin), Black Pepper (fresh cracked), Garlic Powder, Onion Powder, Paprika, Lemon, olive oil (extra virgin), In a small bowl, mix together dried ingredients.; Sprinkle ½ dried mixture across the side of the Salmon without skin. ; Heat oil in a pan over medium-high heat until it is warmed but not burning. ; Place filets rubbed-side down in the pan and sear until browned, about 2 minutes.; While the first side is cooking, squeeze the juice of half the lemon over the side of the filets that are facing up (this may be the skin side if your filets are not skinless).; Then sprinkle the remaining dried mixture over the fish as well. ; Once the first side is browned, flip the fish and cook skin-side down until the skin crisps up and the fish is cooked through, about 2-4 minutes longer. ; While the fish finishes cooking, squeeze the juice from the remaining lemon wedge over the tops of the already-browned sides of the fish. ; The fish is done when it flakes easily with a fork and the middle is cooked through. (Internal Temperature should be
140° for safety.)
; - <strong>Calories per serving: 191 Calories, 23 g Protein, 9 g Fat, 4 g Carbs</strong>

Egg and Veggie Breakfast Muffins

 

Egg and Veggie Breakfast Muffins

These Egg and Veggie Breakfast Muffins are a great make-ahead option for busy mornings. Packed full of healthy protein and nutritious veggies these provide a complete breakfast even when you are on the go.

 

Egg and Veggie Breakfast Muffins - Bake up these easy and delicious Egg and Veggie Breakfast Muffins for a quick, grab-on-the-go healthy breakfast option on busy mornings. - egg whites, whole eggs, bacon, baby spinach, broccoli florets, bell pepper (any color), onion, garlic, In a pan, brown the bacon then remove and set aside. ; Saute chopped broccoli, onion, garlic and bell pepper in bacon grease until tender then toss in the spinach and heat until slightly wilted, remove from heat and toss in a bowl with crumbled bacon. ; Beat together eggs and whites and pour over the veggie mixture, mixing well to fully coat. ; Spoon the egg, veggie and bacon mixture into a greased or lined muffin pan and bake in a preheated oven at 350 degrees 20-25 minutes or until a toothpick comes out clean.; - <strong>Calories (per serving):</strong> 235 kCal Protein: 19 g Carbs: 5 g Fat: 14 g
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