Exercise your mind and body

Posts tagged ‘chicken’

Spinach Mushroom Salad Recipe



6 Tbsp olive oil
1/4 cup red wine vinegar
1 Tbsp Dijon mustard
Salt and ground pepper
1 cup sliced white mushrooms
1/4 cup thinly sliced red onion
3 cups baby spinach



In a small cup whisk together, olive oil, red wine vinegar, Dijon mustard, salt and pepper.

In a large salad bowl combine spinach, mushrooms and onions.

Drizzle dressing over salad and mix until combined and serve immediately.

We had baked chicken wings with this salad and everyone loved it. ūüíē


My 2 Week Menu Plan April 27-May 10, 2015

Hello Everyone,

I’ve decided to create a two week dinner plan. ¬†It’s not written in stone but it’s nice to know that I can choose a meal just at a glance. ¬†Here are 14 dinners for Monday April 27 ~ Sunday May 3, 2015



Meal 1
Stuffed Peppers with ground beef, Italian sausages, & spinach

Green salad with vinaigrette

Meal 2
Chicken cutlets with citrus honey sauce
Peas & onions
Green salad with vinaigrette

Meal 3
Beef broth soup

Vietnamese rolls (shredded chicken breasts & shredded cabbage)
Veggie Stir-Fry (bell peppers, onions)
Eggrolls, Plum sauce, Sweet chili sauce

Meal 4
Grilled Greek Chicken Breasts

Greek salad (tomato, cucumber, onions, feta cheese)
Ranch coleslaw
Parsley salad

Meal 5
Beef taco casserole or Qenchiladas or Quesadillais
Mexican rice

Meal 6
Slowcooker Baby Back Ribs with dry rub

Ranch coleslaw

Meal 7
Slow Cooker Beef & Barley

Green salad with vinaigrette


Meal 1
Baked Italian sausages

Zoodles (zucchini noodles)
Pasta with meat sauce

Meal 2
Slow cooker Beef Stroganoff
(roast beef, mushroom, onions, sour cream, white wine)
Zoodles (for me)
Noodles (for family)

Meal 3
Oven roasted rosemary chicken

Roasted cauliflower
Roasted potatoes
Green beans with sliced almonds
Green salad with vinaigrette

Meal 4
Homemade Lean Beef burgers (grilled)

Baked french fries 
Parsnip fries
Ranch coleslaw
Mashed cauliflower
Green salad with vinaigrette

Meal 5
Fish Tacos with Avocado
Mango Salsa
Green salad with vinaigrette

Meal 6
Yogurt marinated Chicken

Ranch coleslaw
Roasted brussel sprouts
Green salad with vinaigrette
Baked potato (Toppings: Butter, Sour Cream, Green onions)

Meal 7
Shepards pie

Green salad with vinaigrette

1 cup Cantaloupe, Waterlemon (twice a day)
Celery stuffed with cream cheese or all natural peanut butter
Zucchini chips & Babaganoush dip
Greek yogurt with berries
Pepperoni chips with hummus dip
Protein Bar

Wheat-Free Low Carb Chicken Parmesan

This was so yummy.


Wheat-Free Low Carb Chicken Parmesan

8 boneless skinless chicken breasts, sliced in half to make cutlets
1 cup no-sugar-added spaghetti sauce ( Classico Basil & Tomato Sauce)
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
garlic powder, to taste
onion powder, to taste
1 tsp oregano
2 TB olive oil
Salt & pepper, to taste

Preheat oven to 375 degrees.
In a fry pan add oil, season both sides of chicken with salt, pepper, garlic powder, onion powder and saute for 10 min.  Transfer to a shallow or small baking dish with non-stick cooking spray or (I used parchment paper on a cookie sheet).
Spoon tomato sauce equally over top of each chicken cutlet.
Bake for about 45 minutes, sprinkle with mozzarella, Parmesan cheese and oregano, bake for an additional 5 minutes or until cheese is melted.

My Weekly Low Carb Menu~Sept 8, 2013

Here’s my weekly menu, I broke it up in categories, Main Course, Sides and Snacks.  That way I can pick an item from each category to make a meal for that day.

Monday Sept 9 to Sunday Sept 15, 2013 

Weekly Menu

 Main Course:

  1. Baked meatballs & (Pasta for my kids)
  2. Beef Ribs
  3. Chicken Marsala
  4. Thai Beef and Coleslaw Vegetable Stir Fry
  5. Grilled Chicken Souvlaki & Garlic Shrimp Kabobs
  6. Sirloin Hamburgers
  7. Steak 

Avocado salad
Broccoli slaw
Roasted broccoli or cauliflower
Mashed Fauxtatoes (cauliflower)
Green beans with almond slivers
Green salad with vinaigrette
Parsley salad
Greek salad (tomato, cucumber, onion, green pepper, oregano & olive oil)

Celery stuffed with cream cheese or all natural peanut butter
Sugar free biscotti
Zucchini chips
Sugar Free Jello
Atkins Protein Bar

Full Day Of Eating 1





Bacon Wrapped Blue Cheese Stuffed Chicken

I made this dinner for my family on Valentine’s Day.¬† It was the first time I made this and it was a huge hit, everyone had two pieces of chicken just as I expected.¬† It’s going to be a keeper that’s for sure.

Bacon Wrapped Blue Cheese Stuffed Chicken

8 boneless, skinless chicken breasts

Black pepper
¬Ĺ cup blue cheese crumbles
16 slices bacon
Roasted garlic spice
Salt & pepper

Using a small sharp knife cut into the thick end of the chicken and butterfly the breast.  Season the chicken with pepper, add the blue cheese and stuff the breasts. Spiral-wrap the breasts with 2 slices of bacon tightly to cover the meat evenly. Place chicken in a nonstick fry pan cook on low to medium heat for 40-55 minutes until bacon is crispy and chicken is firm.

Blue cheese and stuff the breasts

Chicken in a non stick pan

I served this with steamed asparagus and Caesar salad (no croutons).

Greek Style Chicken Breasts

Greek Style Chicken Breasts

Serves: 6


10 pitted kalamata olives, halved
2 Tablespoons extra virgin olive oil
1 Teaspoon salt
1 Tablespoon chopped fresh mint
1 Tablespoon chopped fresh oregano
4 oz crumbled Feta cheese
4 medium lemons, thinly sliced
3 Pounds chicken breasts
8 garlic cloves, peeled
1 Tablespoon fresh lemon juice
1 Teaspoon pepper


Arrange rack in center of oven. Heat oven to 350¬įF. Layer lemon slices on the bottom of a 13×9 baking dish; set aside. Gently run your fingers between chicken breast and the skin to loosen skin.

Press 2 garlic cloves through a garlic press. Lift the skin from 1 breast and rub garlic between skin and breast. Repeat process with remaining chicken breasts and garlic cloves. Drizzle olive oil and lemon juice over chicken breasts. Sprinkle with salt and pepper and rub into skin. Place chicken breasts over the lemon slices in prepared pan.

Combine mint and oregano in a small bowl; evenly sprinkle over chicken breasts. Sprinkle olives over chicken and bake for 45 minutes, until juices run clear when chicken is pricked with a fork. Remove from oven and sprinkle with feta. Bake 5 minutes more. Serve with pan juices.

Net Carbs:   5
Fiber:   1.5
Protein:   50.5
Fat:   31.5
Calories:   516

Tag Cloud