Getting Healthy with Susan

Just some healthy ideas for the Fourth or any family gathering!

Creamy Taco soup! Keto, low carb friendly! Recipe follows in comments

Recipe;

Creamy Tuscan Chicken & Zoodles Who’s ready to get their meal prep on? Save this recipe before you head to the store. This recipe makes enough for 3-4 meals.⁠ Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE …

Easy meal prep!

✔️5oz Cooked Salmon (1 lean protein portion)
✔️180 g cooked fresh asparagus (2 servings of veggies)
✔️74.5g Cherry tomatoes (1 serving of veggies)
✔️1 1/2 tsp Mrs. Dash seasoning 3 condiments)

One full lean and green meal - BOOM 💥

6g CARB ‘PANDA EXPRESS’ CHICKEN 😍

📋 INGREDIENTS:
-
For the Chicken:
1lb Chicken Thighs
1 Egg
Tbsp Garlic Powder
Tsp Salt
Tsp Pepper
1 cup UNFLAVOURED Whey Protein Powder

For the Sauce:
SF Orange Marmelade
Soy Sauce
Monk Fruit Sweetener -
(Equal Parts of Each)
Ginger Powder
Garlic Powder
Crushed Red Pepper
Tbsp Water
(Each To Taste)
-
👨🏼‍🍳 INSTRUCTIONS:
-
1. Cut small bite sized pieces of boneless skinless chicken thighs (about 1 pound, I had 6 thighs in my package). Mix them with one egg, a tablespoon of garlic powder, teaspoon of salt, and teaspoon of pepper. Add one tablespoon of any kind of milk.
2. Add about one cup of whey protein powder (UNFLAVORED, not natural, people) and mix it around to coat the chicken. I GRADUALLY added the protein powder as I mixed and the powder settled/got stuck to the bottom or side so this step is dependent on how it sticks to the chicken.you could likely use less for sure. There just needs to be some sprinkled on the chicken for there to be a crunch. It shouldn’t be a sludge like batter though. Like a wet dusting, if that makes sense.
3. Drop the “battered” chicken one piece at a time in hot oil (375 degree) - cook for at least 3 minutes but just take it out when it’s crispy enough for you.
4. While the chicken is cooking, heat a skillet on low and mix equal parts sugar free orange marmalade, soy sauce, & monkfruit sweetener. Then add ginger powder, garlic powder, and crushed red pepper to taste. Stir the sauce and then add a tablespoon of water because it thickens fast.
5. Take the chicken out and put it in a bowl. Pour the sauce over it and then place another bowl on top and shake it.
6. Serve with a side of steamed broccoli. -
RECIPE

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London Broil Salad
Makes 4 servings
Per serving with two tablespoons Walden Farms Dressing
1 Lean protein
2 vegetables
½ optional snack
2 condiments
Ingredients
• 2 lb London Broil
• for the marinade:
• 1/4 cup red wine vinegar
1/4 cup beef broth
• 2 cloves of garlic
• 3 Tablespoons lemon juice
• ¼ tsp pepper
• for the salad:
• 10 oz romaine lettuce, torn into pieces
• ½ pint cherry tomatoes, halved
• ½ cup green onion, thinly sliced
• 1 ounce toasted slivered almonds
•
Instructions
1. Combine all marinade ingredients in a Ziplock bag. Add London broil. Place in fridge and let it marinate for 3 hours up to overnight.
2. Turn on oven to high broil.
3. Discard marinade and place steak in a large pan. Broil for 8-12 minutes per side, then set aside to cool.
4. Slice the steak thinly against the grain. Place in fridge until ready to serve.
6. Assemble salad:
7. Toss all ingredients except for steak in a large bowl. Portion out the salad and arrange the steak on top of it. (You can also toss the steak with the salad for a simpler presentation.)
8. Serve immediately.

Sour Cream Beef Bake

Makes 6 servings
Per serving
1 Lean
3 Green
2 Condiments

5 cups cauliflower rice
15 ounces cooked 85-94% lean ground beef
2 Cups low-carb pasta sauce
1/2 Cup sour cream
1 1/2 Cup 1% cottage cheese
2 Cups reduced fat shredded cheese
1/2 Cup green onion
1/2 Teaspoon salt
1 Teaspoon pepper

Preheat oven to 350.
Place the cauliflower rice in a 2.5-quart baking dish. Microwave 4-5 minutes or until tender but not mushy.
After cooking, set aside (leave in the casserole dish).
In a large skillet or pot, cook the ground beef over medium-high heat until browned, 7-10 minutes.
Drain and stir in the tomato sauce, salt, and pepper.
In a mixing bowl, stir together the cottage cheese and sour cream. Mix in the sliced green onions.
Pour the sour cream mixture into the cauliflower rice (that’s in the casserole dish) and mix well.
Pour half of the beef mixture over the cauliflower rice mixture.
Spread with the back of a spoon to even. Top with 1 cup of the cheddar cheese.
Repeat with the remaining beef mixture and cheese, ending with the cheese.
Bake at 350 for 20 minutes.

Taco Dip
Ingredients
8 oz light cream cheese, softened
1 c fat free Greek yogurt
8 oz cooked, lean ground turkey
1 c of favorite salsa
1 Tbs taco seasoning
1 c shredded lettuce
1 c shredded cheddar cheese
1 c tomato, diced
1 small avocado, diced
½ c onions, sliced
1 Tbs sliced olives
1 lbs mini bell peppers, sliced in half lengthwise, stems and seeds removed, for serving instead of chips
Instructions
1. Combine softened cream cheese, Greek yogurt, ground turkey, salsa and taco seasoning until smooth and well combined. Spread into a rectangle baking dish or pie plate (I used an 11"x7" baking pan) . Refrigerate for an hour to let flavors combine (optional). Top with remaining ingredients.
12 servings with each:
¼ leaner
1 green
2 condiments
1 healthy fat

Make your own Healthy Egg White Bites!! This Entire recipe is ONE SERVING!!

🥚 Egg White Bites

2 cups of egg whites🥚
1 cup raw spinach 🍃
1/2 cup cherry tomatoes 🍅
1/2 cup mushrooms 🍄
2 tbs feta cheese 🧀
1/4 tsp salt or pepper (optional condiment)

Pre heat over at 350 degrees.

Lightly spray cupcake tin with non stick spray.
Cook mushrooms, tomatoes, and spinach in a skillet.
Divide veggies into 8 cupcake cups.
Pour egg whites into each cupcake cup. Fill to the top.
Sprinkle feta cheese equally on top.
Sprinkle salt equally on top.
Bake for 25-30 minutes (350 degrees)

Serving size ALL 8 of them!
1 lean 3 greens 2 healthy fats
*optional 1 condiment *

Healthy BLT and eggs sans bread…. Mayo/pesto spread! High in protein! So healthy!