Homemade Healthy Baked Chicken Nuggets

11768581_10154060181765031_304847481_oIngredients

  • 2 chicken breasts
  • 1egg11774590_10154060181850031_135467640_n
  • 1 garlic clove
  • 1 tbsp potato flakes
  • Pinch of pepper
  • Dash of salt
  • whole wheat bread crumbs

Directions

Preheat oven to 375F. Clean  raw chicken breast. place both chicken breast in blender or food processor. Add egg, garlic, salt, pepper, and potato flakes. Pulse until chicken paste is made. If too thick, add a tablespoon of water at a time. If too runny, add more potato flakes until thickened. Next, in a medium bowl, add your bread crumbs. Carefully scoop out 1 spoonful of chicken paste onto the bed of breadcrumbs. flatten and shape into nugget, flip and cover bottom half with breadcrumbs. Transfer to a lightly greased baking pan.  Continue for the rest of the paste. Should make 14-16 nuggets. Bake  for 15 minutes. Flip over and bake for an additional 5 minutes. Serve with your favorite sauce.

Enjoy this healthier version of your kids favorite meal!11774423_10154060181790031_1428489411_n

35 Calories per nugget.

488 Calories 14 nuggets  

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Cauliflower “Alfredo” Pasta Sauce – Skinny Pasta Hack!

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I LOVE pasta.11733365_10154042689175031_1346043961_n There is no other food on this planet I love more. Alfredo pasta is my ultimate favorite but it’s SO rich I haven’t had it in a while. But I couldn’t cut it out of my life completely so instead, I came up with a completely full-proof sauce. It’s amazing and a great way to trick your family into eating more veggies secretly. This sauce is so great I had to share it with you all! (Also great if your kids refuse to even try veggies likes my 4yr old)

Ingredients

  • 1 box whole grain penne pasta
  • 4 cups frozen cauliflower
  • 1 cup (already cooked) shredded chicken
  • 1/2 cup 1% milk
  • 2 tbsp extra virgin olive oil
  • 1 tbsp minced garlic
  • 2 tbsp Italian seasoning
  • 1 tsp pepper
  • 1tsp salt

Directions

               Preheat oven to 425F . Cook penne noodles according to their package. Meanwhile, Place cauliflower in a medium pot with 1/2 cup water. Bring to boil. Once the pot boils, cover and reduce heat. Cook until frozen cauliflower is soft and mash-able

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Uncover and allow to cool slightly. Place boiled cauliflower into a blender. Add milk and olive oil. TIP – Don’t skimp on the olive oil. If you’re going to use olive oil, you might as well get extra virgin and enjoy the flavor. If you don’t use it every day on everything, it’s great to indulge yourself in occasionally for meals like this.11733435_10154042690295031_1988241647_n

Blend until it resembles sauce. IF still too thick, add 1 tbsp water until your desired sauce consistency. Add the garlic, seasonings, salt, and pepper. Blend well.1938099_10154042689870031_142487140_n

By this time your pasta should be done. Strain and return to pot. Pour your cauliflower sauce over the noodles. Add your shredded chicken and mix well. Transfer contents to a oven-safe casserole dish. Bake for 10-15 minutes. You don’t want to fully cook the dish, just enough to thicken up that amazing sauce and allow the noodles to absorb the flavors.

Cool for a minute or two and serve. I topped mine with some fresh Feta cheese and chopped herbs. It makes it look lovely when you use fresh ingredients.

Pair with garlic bread, side salad, or roasted veggies. I served mine with roasted brussels sprouts with balsamic vinegar.11758905_10154042689630031_1967636132_n

Enjoy your Alfredo substitute dinner!

Serves 8 people. 244 calories per serving.

Summer Essentials – Beach Packing With Kids

Going to thebeach beach is always a fun family outing. However it can be pretty stressful when you start to think about what you may or may not need. Even harder when you have children screaming and running around demanding you go Right. This. Second. You’ll end up either packing TOO much or TOO little.

There is nothing worse than going to the beach with five bags, looking like a pack mule. That is nothing worse than getting to the beach and realizing you forgot almost everything you need.

Here is a quick detailed list of things you may want to bring to the beach, especially if you have kids who always seem to need something!

  • Beach bag to put all these things in
  • Bathing suit(s)
  • Sunglasses
  • Wallet/Purse
  • Extra clothes when you’re done at the beach and need to change out of your bathing suit
  • Sunscreen lotion for body
  • Sunscreen spray for kids
  • Sunblock stick for face
  • Hair spray or spray gel. After the water I just spritz my hair and have lovely tussled hair all day
  • Beach towel or blanket to sit on
  • Umbrella or tent
  • Towels to dry off with
  • Chapstick
  • Water bottles to keep hydrated and if you need to wash something off quick with clean water
  • Bug spray
  • sandals or flip flops especially for bathrooms and shower rooms
  • Hair brush
  • Baby powder – sprinkle baby powder on your hands or feet and annoying sticky sand slides right off!
  • beach toys!
  • snacks to keep your energy up running and swimming in the sun
  • Eye drops, my eyes burn and get fuzzy when swimming for too long, so I like to take eye drops just in case, and works if you get sand in your eye
  • Plastic bags. You’d be surprised how handy they can become. Even keep your money/wallet in a baggie to keep them sand and water free!
  • Ponytail holders, clip, or bobby pins to keep your hair out of yours or your child’s face
  • Sun hats, especially if you have little babies, extra protection from the sun is great

Seems like a lot, but the other week when I took my daughter, I was surprised that I used EVERY SINGLE ITEM in this list! It helped me and I hope it helps you!

My little girl enjoying her day there with her well-prepared Momma 🙂11748854_10154039462990031_526495825_n

Meal Planning and Sample 7 Day Meal Planning Chart

Planning out what you put in your system is a number one key factor to staying on track!
I’m providing  a one week, seven day sample meal plan. There are a few holes in it I’m aware. I’m still learning how to keep up with planning exactly what I should eat and eating exactly what I plan out.
I’m also providing a free Meal Plan Template so you can make your own and keep track with me!
Meal Plan Template
sample meal plan
My Sample Meal Plan
meal plan 1

Shredded Chicken and Corn Taco Dinner

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Ingredients

  • Corn tortillas
  • 2 chicken breasts, shredded
  • 1/2 cup water
  • 1/2 cup corn
  • 1 tbsp chili powder
  • 1/4 tbsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp oregano
  • 1/2 tsp paprika
  • 1 tsp ground cumin
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp cilantro
  • cheddar cheese to taste

Directions11756548_10203339966819906_1873960084_n

Preheat oven to 350F. Meanwhile, shred cooked chicken breasts and put in a medium. Mix in corn. Add water and simmer chicken for a minute or two. Add all seasonings and mix until chicken and corn are coated in seasoning paste. Let simmer for 10 minutes. Place tortillas on a baking sheet. Bake in oven for 10 minutes. Don’t over bake, tortillas should be firm but still flexible. Place tortilla flat and add chicken and corn filling in the middle. Top with cheddar cheese. Serve with grilled veggies, refried beans, or Mexican rice. Makes 9-10 tacos.

Enjoy!

With tortillas – 145 calories per taco

Low Calorie Chicken and Rice Wrap

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Ingredients

  • Whole wheat tortillas
  • 2 cup shredded chicken breast
  • 1/2 cup seasoned rice
  • 2 tbsp corn relish*
  • 1tbsp fat free ranch dressing
  • 2 tbsp shredded cheddar cheese
  • 1 cup kale
  • Drizzle of olive oil 11733849_10154037451205031_632471595_o

Directions

Wash and tear the kale away from the stem into large bite size pieces. Place kale on baking sheet, taking care not to clump the kale pieces together. Drizzle olive oil over kale and broil for 3-5 minutes and let cool. Place shredded chicken breast into large bowl. Mix in corn relish, rice, and ranch dressing. Grate cheddar cheese on top and mix. I didn’t quite measure how much cheese so for this estimate I said 2 tablespoons. Lay tortillas open on flat surface. Add one layer of kale on the tortilla. Right down the middle make a line of filling. Wrap up tightly. Makes 5 wraps.

Enjoy!

Filling (minues tortillas) – 524 Calories

215 Cal per serving

* I will be posting a recipe for homemade corn relish, or provide a link soon.

** If you don’t have corn relish, frozen corn with a drizzle of apple cider vinegar works just as well

Mixed Cucumber Summer Salad

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Ingredients

  • 2 cups sliced fresh cucumber, peeled
  • 1/4 cup tomato
  • 1/4 cup chopped red and green bell peppers
  • 1 tbsp chopped onion
  • 1 tbsp apple cider vinegar
  • 1/2 tbsp olive oil
  • pinch of salt

Directions

Slice your cucumber and place in a large bowl. Chop your tomatoes, peppers, and onions. Add to the bowl. In a separate bowl, mix 1 part vinegar with 1 part water. Add the oil and salt. Mix well then drizzle over veggie bowl. Mix thoroughly to coat all the veggies.11655458_10154037039605031_1089078306_n

Enjoy this super low calorie bowl as a lunch, or as a summer side salad!

50 Total Calories