Roasted Chicken Breast with Sweet Potato Fries & Steamed Spinach

Ingredients
- 4oz skinless chicken breast

- 1/2 cup balsamic vinega

- 1/2 cup lemon juice

- no-salt seasoning to taste (Kirkland Organic is my fave!  But Mrs Dash is good too!)
- whole sweet potato

- 1 tsp olive oil
- 2-3 cups of spinach

Instructions
1. Marinate chicken breast in the balsamic vinegar, lemon juice and no salt seasoning mix for at least 2 hours or overnight.

2. Pre-heat oven to 400 degrees

3. Place the chicken on a rack or cookie sheet in the oven and cook for 30 minutes or until thoroughly cooked to your liking.
4. Wash sweet potato well and cut into strips. 

5. Toss them with the olive oil and no salt seasoning. 

6. Place them on a baking sheet coated with cooking spray and cook at 400 degrees for 20-30 minutes, flipping once halfway through.
7. When the chicken and sweet potato are almost done cooking, cook your spinach in a pan with a small amount of water, covered, until just wilted.

8.  Enjoy!

Vegetable Egg Cups

VEGETABLE EGG CUPS 

(Makes 6 servings - 2 cups per serving)

I love to make these at the beginning of the week for a quick snack or breakfast on the go! They are high protein so very satisfying and a great way to sneak some veggies in!

INGREDIENTS
12 Large Eggs 

1 Cup Chopped Spinach

1 Cup Chopped Bell Peppers 

1 Cup Chopped Mushrooms 

Sea Salt and Pepper to Taste 

2 Green Onions, Thinly Sliced 

12 Tbsp. Homemade Salsa

INSTRUCTIONS 

Pre-heat the oven to 375. 

Crack eggs into a large mixing bowl with salt & pepper and any other salt-free seasonings you like and whisk until fully combined.

Coat the muffin tin with nonstick cooking spray.

Evenly divide the eggs between the 12 muffin cups (they will each be about half full)

Add veggies to the eggs in the muffin cups - each cup will be very full :)

Bake for 15 minutes - 20 minutes (a toothpick inserted into the muffin should come out clean) 

Top each egg cup with 1 tablespoon of Homemade Salsa

Kid-Approved Salad Even the Salad-Hater will Love!

Am I the only one who HATES salads?  I mean seriously.... Take a little bit of spring mix blob some dressing on there and eat it?  Like a rabbit?  no thank you.

Okay, so I made this concoction up a couple weeks ago and I'm telling you guys - I seriously could eat this every single day - even my 6 year old LOVED it! .... Yes, it contains spinach.  Yes she still ate every last bit.

Ingredients

- 3 cups Spinach (or any of your favourite greens - NO iceberg lettuce.. it has no nutritional value.)

- 1/2 medium pepper, diced

- 1/2 medium carrot, shredded

- 1/2 medium cucumber, diced

- 1/2 cup chopped jicima

- 1/2 medium tomato, chopped

- 2/3 cup quinoa, cooked

- 1/4 cup raw pumpkin seeds, toasted

- braggs liquid soy seasoning, to taste

Dressing (Makes 10 servings, about 2 tbsp each)

- 1/2 cup olive oil

- 1/4 cup apple cider vinegar

- 3 tbsp lemon juice

- 3 cloves garlic, crushed

- no-salt added seasoning to taste

- 1/2 tsp dijon mustard

- 1 tbsp honey

1)  Toast the raw pumpkin seeds on medium heat until they start "popping", continue to toast for 2-3 minutes stirring frequently until they are well toasted.

2)  Mix all the veggies together in a large salad bowl

3)  Add the pumpkin seeds and cooked quinoa on top of the veggies

4)  Add a bit of the liquid soy seasoning (about 2 tsp) - to taste.

5)  Mix all the of the dressing ingredients in  a container with a lid and add about 2 tbsp to the salad, cover the container and put in the fridge to use tomorrow :)

6)  Mix everything together well and ENJOY! 

Spinach & Feta Stuffed Chicken Breasts

Spinach and Feta Stuffed Chicken Breasts (recipe adapted from food.com)

Serves 3

Ingredients:

• 3 chicken breasts
• 2 tsp olive oil
• 1 tsp minced garlic
• 5 cups baby spinach
• 3/4 cup feta cheese
• 1.5 cups seasoned bread crumbs

Directions:

1. Preheat oven to 350
2. Prepare chicken for stuffing either by slicing the chicken breasts almost completely in half, but not quite - you wanna leave the two halves attached still.  Or you can beat the chicken breasts to make them super thin.
3. Cook the spinach, garlic and oil on the stove top until done 
4. add in the feta cheese and mix well
5. distribute spinach mixture onto each chicken breast
6. wrap chicken around mixture and secure with a toothpick
7. Roll each breast in bread crumbs until well coated
8. place on baking sheet
9. Cook for 30 minutes or until cooked thru
10. ENJOY! 

This went over really well in my house even my almost 5 year old daughter gobbled it up!  YUM!

Quick & Simple 10 Minute Omelet

Ever have those days where you just have no clue what to have for lunch and you have limited time to prepare anything?  Happens to me like... more often than it should :/ But sometimes, something wonderful comes out of my disorganization! :)  

Ladies and gentlemen - I introduce to you the 

QUICK & SIMPLE 10-MINUTE OMELET

Yep... 10 mins from start to finish is all you need to whip this bad boy up!! 

What you need:

• 2 eggs, scrambled
• 1 cup kale (or spinach), chopped 
• 3/4 cup red peppers, diced
• 1/4 cup diced onions
• no salt added seasoning of your choice (I love the organic no-salt seasoning from costco)
• 2 tbsp shredded light cheese

What you do:

1. Place a pan over medium high heat and spray with non-stick spray
2. add the red peppers, onions and kale (or spinach) and cook for 3-4 mins, until kale (or spinach begins to wilt)
3. remove the veggies from the pan, spray with non stick spray again and add the 2 eggs
4. season the eggs with your no salt seasoning and let cook for a couple minutes until just a bit white underneath
5. add the veggies to the eggs and let cook for 1 minute
6. add the cheese on top of the veggies and let cook until the egg is fully cooked - about 3-4 minutes
7. Serve and enjoy! 

If you are doing the 21 day fix this would count as 2 greens, 1 red and 1 blue!

If you are calorie counting it is 304 calories!