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:
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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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Greek-Style Chicken Breasts

Greek-Style Chicken Breasts
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Greek-Style Chicken Breasts
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Servings
4
Servings
4
Ingredients
  • 4 6 oz chicken breasts boneless, skinless and cut in half
  • 1/4 tsp kosher salt
  • 1/4 tsp black pepper
  • 1 1/2 tbs olie oil
  • 1 3/4 cups Onion sliced vertically
  • 1 tbs Garlic minced
  • 1 oz chopped kalamata olives (about 14)
  • 1 medium tomato halved and sliced
  • 1/4 cup fresh flat leaf parsley chopped
  • 2 tsp fresh oregano chopped
  • 2 tsp lemon juice
  • 1 oz feta cheese crumbled
Servings:
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Ingredients
  • 4 6 oz chicken breasts boneless, skinless and cut in half
  • 1/4 tsp kosher salt
  • 1/4 tsp black pepper
  • 1 1/2 tbs olie oil
  • 1 3/4 cups Onion sliced vertically
  • 1 tbs Garlic minced
  • 1 oz chopped kalamata olives (about 14)
  • 1 medium tomato halved and sliced
  • 1/4 cup fresh flat leaf parsley chopped
  • 2 tsp fresh oregano chopped
  • 2 tsp lemon juice
  • 1 oz feta cheese crumbled
Servings:
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Instructions
  1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 6 minutes on each side or until done.
  2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic; sauté 4 minutes. Add olives and tomato; cook 3 minutes or until tomato begins to break down, stirring occasionally. Remove pan from heat; stir in parsley, oregano, and juice. Top chicken with tomato and olive mixture; sprinkle feta evenly over chicken.
Recipe Notes

Nutrition Facts
Greek-Style Chicken Breasts
Amount Per Serving
Calories 311 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 15%
Total Carbohydrates 8g 3%
Dietary Fiber 2g 8%
Protein 38g 76%
* Percent Daily Values are based on a 2000 calorie diet.

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Fresh Asparagus Scramble

Fresh Asparagus Scramble
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Fresh Asparagus Scramble
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Servings
6
Servings
6
Ingredients
  • 1 lb asparagus ends trimmed
  • 8 large eggs
  • salt and pepper to taste
  • 1 tbs olive oil
  • 4 oz whipped garlic and herb cream cheese
  • 1 pint cherry tomatoes sliced in halfs
  • 1 tbs fresh parsley chopped
Servings:
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Ingredients
  • 1 lb asparagus ends trimmed
  • 8 large eggs
  • salt and pepper to taste
  • 1 tbs olive oil
  • 4 oz whipped garlic and herb cream cheese
  • 1 pint cherry tomatoes sliced in halfs
  • 1 tbs fresh parsley chopped
Servings:
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Instructions
  1. Blanch asparagus spears in medium pot of boiling salted water until just tender, about 4 minutes. Drain and set aside.
  2. Whisk eggs in large bowl. Season with salt and pepper. In a large skillet over medium heat, heat olive oil. Add eggs. Stir until eggs are almost set, about 1 minute.
  3. Add cheese in dollops and then add tomatoes. Stir until cheese melts and eggs are softly set, about 2 minutes.
  4. To serve, cut asparagus spears into 2-3-inch pieces and fold into egg mixture and place on heated plate or oval ovenware. Garnish with chopped parsley.
Recipe Notes

Nutrition Facts
Fresh Asparagus Scramble
Amount Per Serving
Calories 193 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Total Carbohydrates 6g 2%
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.

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Flatbread

Flatbread
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Flatbread
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Servings
4
Servings
4
Ingredients
  • 1/2 cup coconut flour
  • 2 tbs psyllium husk powder
  • 3 tbs butter melted
  • 1/2 tsp salt
  • 1 tsp Baking powder
  • 250 grams boiling water
  • herbs and garlic powder optional
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Ingredients
  • 1/2 cup coconut flour
  • 2 tbs psyllium husk powder
  • 3 tbs butter melted
  • 1/2 tsp salt
  • 1 tsp Baking powder
  • 250 grams boiling water
  • herbs and garlic powder optional
Servings:
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Instructions
  1. Mix the dry ingredients with a hand whisk.
  2. Add the oil and water and blend until a dough like mixture forms.
  3. Divide the mixture into 4 balls.
  4. Roll the balls between 2 sheets of wax or parchment paper and flatten out.
  5. Spray pan with non-stick cooking spray and cook for 2- 3 minutes each side, until golden.
Recipe Notes

Nutrition Facts
Flatbread
Amount Per Serving
Calories 149 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Total Carbohydrates 12g 4%
Protein 2g 4%
* Percent Daily Values are based on a 2000 calorie diet.

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Filet Mignon with Sweet Bourbon-Coffee Sauce

Filet Mignon with Sweet Bourbon-Coffee Sauce
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Filet Mignon with Sweet Bourbon-Coffee Sauce
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Servings
4
Servings
4
Ingredients
  • 1/2 cups water
  • 3 tbs borbon
  • 1 1/2 tsp sugar
  • 1/2 tsp beef-flavored bouillon granules
  • 1/2 tsp instant coffee granules
  • 1/2 tsp black pepper
  • 1/4 tsp salt
  • 4 oz beef tenderloin steaks trimmed (about 1 inch thick)
  • cooking spay
  • 2 tbs chopped fresh parsley
Servings:
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Ingredients
  • 1/2 cups water
  • 3 tbs borbon
  • 1 1/2 tsp sugar
  • 1/2 tsp beef-flavored bouillon granules
  • 1/2 tsp instant coffee granules
  • 1/2 tsp black pepper
  • 1/4 tsp salt
  • 4 oz beef tenderloin steaks trimmed (about 1 inch thick)
  • cooking spay
  • 2 tbs chopped fresh parsley
Servings:
Units:
Instructions
  1. Combine first 5 ingredients in a small bowl; set aside.
  2. Sprinkle pepper and salt over both sides of steaks. Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks; cook 2 minutes on each side. Reduce heat to medium; cook steaks 2 minutes or until desired degree of doneness. Transfer steaks to a platter; cover and keep warm.
  3. Add bourbon mixture to pan; cook over medium-high heat until mixture has reduced to 1/4 cup (about 3 minutes). Serve sauce over beef; sprinkle with parsley.
Recipe Notes

Nutrition Facts
Filet Mignon with Sweet Bourbon-Coffee Sauce
Amount Per Serving
Calories 178 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 371mg 15%
Total Carbohydrates 2g 1%
Protein 22g 44%
* Percent Daily Values are based on a 2000 calorie diet.

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