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Grilled Mustard Chicken

Grilled Mustard Chicken
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Grilled Mustard Chicken
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Servings Cook Time
6 10Minutes
Servings
6
Cook Time
10Minutes
Ingredients
  • 30 oz chicken breasts
  • 6 oz fresh dill
  • 1 cup olive oil
  • 1/3 cup lemon juice
Servings:
Units:
Ingredients
  • 30 oz chicken breasts
  • 6 oz fresh dill
  • 1 cup olive oil
  • 1/3 cup lemon juice
Servings:
Units:
Instructions
  1. In a food processor, blend mustard, dill, and lemon juice.
  2. Place chicken in mustard marinade for at least 4 hours.
  3. Place marinated chicken on grill.
  4. Coat chicken in olive oil and cook for five minutes on each side until it reaches an internal temperature of 185 degrees F.
Recipe Notes

Nutrition Facts
Grilled Mustard Chicken
Amount Per Serving
Calories 230 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Total Carbohydrates 2g 1%
Protein 31g 62%
* Percent Daily Values are based on a 2000 calorie diet.

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Grilled Ginger Cauliflower Steaks with Tahini Sauce

Grilled Ginger Cauliflower Steaks with Tahini Sauce
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Grilled Ginger Cauliflower Steaks with Tahini Sauce
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Servings
4
Servings
4
Ingredients
  • 1 large cauliflower head
  • 1/2 tsp garlic poder
  • 1/2 tsp onion powder
  • 1/2 tsp ground ginger
  • Tahini Sauce
  • 3 tbs Tahini
  • 2 tbs coconut aminos
  • 1/2-1 tsp chili paste
  • 1 tbs black sesame seeds to top with
Servings:
Units:
Ingredients
  • 1 large cauliflower head
  • 1/2 tsp garlic poder
  • 1/2 tsp onion powder
  • 1/2 tsp ground ginger
  • Tahini Sauce
  • 3 tbs Tahini
  • 2 tbs coconut aminos
  • 1/2-1 tsp chili paste
  • 1 tbs black sesame seeds to top with
Servings:
Units:
Instructions
  1. Trim the outer leaves and soft stems off the cauliflower. Then cut 4, ½ inch thick, slices of the cauliflower head, lengthwise.
  2. Rub the cut steaks with the garlic, onion, and ginger (use more if necessary).
  3. Heat a large greased grill pan (you can also use a normal grill or any grill you have!) over high heat.
  4. Once hot, place the steaks on the grill and grill for 8 minutes. Flip them and grill for about another 8 minutes.
  5. To make the sauce, mix together the tahini, coconut aminos, and chili paste.
  6. To serve, plate the cauliflower steaks, drizzle on the tahini sauce, and top with black sesame seeds!
Recipe Notes

Nutrition Facts
Grilled Ginger Cauliflower Steaks with Tahini Sauce
Amount Per Serving
Calories 157 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Sodium 349mg 15%
Total Carbohydrates 18g 6%
Sugars 8g
Protein 7g 14%
* Percent Daily Values are based on a 2000 calorie diet.

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Grilled Chicken with Mustard-Tarragon Sauce

Grilled Chicken with Mustard-Tarragon Sauce
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Servings
4
Servings
4
Ingredients
  • 4 chicken breast halves boneless, skinless
  • 1/2 tsp salt and pepper to taste divided
  • 1/4 tsp black pepper divided
  • Cooking spray
  • 3 tbs minced shallots
  • 2 tbs red wine vinegar
  • 2 tbs water
  • 1 tbs extra-virgin olive oil
  • 1 tsp fresh tarragon chopped
  • 1/2 tsp sugar
  • 4 cups gourmet salad greens
Servings:
Units:
Ingredients
  • 4 chicken breast halves boneless, skinless
  • 1/2 tsp salt and pepper to taste divided
  • 1/4 tsp black pepper divided
  • Cooking spray
  • 3 tbs minced shallots
  • 2 tbs red wine vinegar
  • 2 tbs water
  • 1 tbs extra-virgin olive oil
  • 1 tsp fresh tarragon chopped
  • 1/2 tsp sugar
  • 4 cups gourmet salad greens
Servings:
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Instructions
  1. Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Coat pan with cooking spray. Place chicken in pan; cook 6 minutes on each side or until done.
  2. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, and next 6 ingredients (through sugar) in a bowl, stirring well with a whisk. Serve chicken over greens with sauce.
Recipe Notes

Nutrition Facts
Grilled Chicken with Mustard-Tarragon Sauce
Amount Per Serving
Calories 231 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Cholesterol 94mg 31%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Protein 36g 72%
* Percent Daily Values are based on a 2000 calorie diet.

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Grilled Chicken and Vegetable Quesadillas

Grilled Chicken and Vegetable Quesadillas
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Grilled Chicken and Vegetable Quesadillas
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Servings
4
Servings
4
Ingredients
  • 1 1/2 tsp paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp dried oregano
  • 1/2 tsp grond cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 boneless chicken breast halves skinless
  • 1 small onion cut into thick slices
  • 1 small orange bell pepper cut into thick slices
  • Cooking spray
  • 3 oz Monterey Jack cheese shredded
  • 4 flour tortillas
  • 1/4 cup sour cream reduced fat
Servings:
Units:
Ingredients
  • 1 1/2 tsp paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp dried oregano
  • 1/2 tsp grond cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 boneless chicken breast halves skinless
  • 1 small onion cut into thick slices
  • 1 small orange bell pepper cut into thick slices
  • Cooking spray
  • 3 oz Monterey Jack cheese shredded
  • 4 flour tortillas
  • 1/4 cup sour cream reduced fat
Servings:
Units:
Instructions
  1. Preheat grill to medium-high heat
  2. Combine paprika, garlic powder, oregano, cumin, salt, and black pepper in a small bowl. Rub paprika mixture evenly over chicken; let stand 10 minutes.
  3. Arrange chicken, onion, and bell pepper on grill rack coated with cooking spray. Cook vegetables 4 minutes on each side or until tender. Cook chicken 6 minutes on each side or until done. Remove chicken and vegetables from grill; coarsely chop vegetables. Let chicken stand 5 minutes; thinly slice chicken.
  4. Sprinkle about 3 tablespoons cheese over half of each tortilla; divide vegetables and chicken evenly over cheese. Fold each tortilla in half over filling; lightly coat tortillas with cooking spray.
  5. Heat a large nonstick skillet over medium heat. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until cheese melts and tortillas are lightly browned. Repeat procedure with remaining 2 quesadillas. Cut each quesadilla into 2 wedges; serve with sour cream.
Recipe Notes

Nutrition Facts
Grilled Chicken and Vegetable Quesadillas
Amount Per Serving
Calories 310 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Total Carbohydrates 20g 7%
Dietary Fiber 2g 8%
Protein 27g 54%
* Percent Daily Values are based on a 2000 calorie diet.

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Green Onion Cornbread

Green Onion Cornbread
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Green Onion Cornbread
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Servings
8
Servings
8
Ingredients
  • 1 cup almond flour
  • 1-2 Green Onions chopped
  • 3/4 tsp Baking powder
  • 1/4 tsp salt
  • 1/2 cup egg beaters or egg whites
  • 2 tbs butternut squash
  • 1/4 cup sour cream
Servings:
Units:
Ingredients
  • 1 cup almond flour
  • 1-2 Green Onions chopped
  • 3/4 tsp Baking powder
  • 1/4 tsp salt
  • 1/2 cup egg beaters or egg whites
  • 2 tbs butternut squash
  • 1/4 cup sour cream
Servings:
Units:
Instructions
  1. Preheat oven to 350°F.
  2. In a bowl, mix together wet ingredients and green onions, then add dry ingredients and mix again.
  3. Pour into greased baking dish (I use an 8″ square pan), then bake for 20 minutes or until edges begin to brown.
  4. Tip: If you’re short on time or patience, you can bake this in a microwave in 5-6 minutes.
Recipe Notes

Nutrition Facts
Green Onion Cornbread
Amount Per Serving
Calories 130 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Total Carbohydrates 4g 1%
Sugars 1g
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.

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