Decide Health Today

Just wanted to say hi

Buffalo Chicken Quesadillas

Ingredients

• 1 lb. 99% lean ground chicken (or shredded chicken breasts)
• 2 carrots, diced
• 2 celery ribs, diced
• 1/2 tsp. garlic powder
• 1/2 tsp. onion powder
• 1/2 cup buffalo sauce (like Frank's)
• 4 low carb wraps
• 1 cup reduced fat shredded cheddar cheese
• 1/4 cup cilantro

Instructions

1. Heat a skillet over medium heat and spray with cooking spray. Add the chicken, celery, and carrots. Cook for 6-8 minutes until chicken is cooked through. Stir in garlic powder, onion powder, and buffalo sauce.

2. Stir in garlic powder, onion powder, salt, and pepper. Stir and cook for 30 seconds.

3. Add the buffalo sauce and stir together.

4. To assemble quesadillas, lay out each wrap and sprinkle 2 tablespoons of cheese on half of the wrap. Top with chicken mixture and 2 more tablespoons cheese.

5. Fold and heat in a nonstick skillet sprayed with cooking spray until cheese melts. Flip and continue cooking on other side until wrap gets crispy.

6. Flip and continue cooking on other side until wrap gets crispy. Serve with extra buffalo sauce drizzled on top and ranch or blue cheese for dipping.

Spicy Chicken and Corn Tacos

Ingredients

• 1.33 lbs. boneless skinless chicken breast
• Salt and pepper
• 1 tbsp. olive oil
• 1 red onion, sliced thin
• 1 jalapeño, stemmed, seeded, and roughly chopped
• 2 tsp. cumin
• 2 tsp. oregano
• 1 chipotle pepper adobo plus 1 tbsp. adobo sauce
• 1 cup chicken broth (fat free)
• 1.33 cups corn (fresh or frozen)
• 2 tbsp. lime juice
• 4 tbsp. cilantro
• 8 corn tortillas

Instructions

1. Season the chicken with salt and pepper.

2. Heat a heavy skillet over medium high heat and add the olive oil.

3. Sear chicken on both sides for 2-3 minutes. Remove the chicken and set aside.

4. Add the onion and jalapeno. Cook for 4-5 minutes until tender.

5. Add the cumin, oregano, chipotles, adobo sauce, and chicken broth. Then add the chicken back. Bring to a simmer and cover. Cook for 5-7 minutes until chicken is cooked through and tender.

6. Remove the chicken the shred or chop. Allow sauce to continue cooking.

7. Add the corn and lime juice to the sauce. Serve the corn salsa on the chicken.

Meal Prep Taco Bowls with Cauliflower Rice

Ingredients

• 4 cups cauliflower rice (homemade or store bought)
• 1/4 cup cilantro
• 1 lime, juice and zest
• 1.33 lb. 99% lean ground turkey (or beef or chicken)
• 1 tsp chili powder
• 3/4 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp cumin
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes
• 2 bell peppers, sliced
• 1 red onion, sliced
• Salt and pepper
• Cooking spray

Instructions

1. Toss the cauliflower rice with cilantro, lime juice, lime zest, salt, and pepper. Set aside.

2. Heat a skillet over medium high heat. Add the ground turkey and all the spices. Cook for 5-7 minutes, breaking it up as you go, until the turkey is cooked through. Remove and set aside.

3. Spray the pan with cooking spray. Add the peppers and onions. Cook for 5-7 minutes, adding a few tablespoons of water if needed to prevent burning. Stop cooking when the veggies are tender crisp.

4. Assemble the taco bowls by layering the meat and veggies on top of the cilantro lime cauliflower rice. Top with extra cilantro, cheese, or avocado. You can also add black beans, pinto beans, or corn.

General Tso's Pork

Ingredients

• 3 tbsp soy sauce
• 1 tbsp honey (or brown sugar)
• 2 tsp rice vinegar
• 1.5 tsp sesame oil
• 1.5 tsp Sriracha (adjust if needed, this is pretty spicy)
• 3 tsp cornstarch, divided
• 1/2 cup water
• 3 cups broccoli florets, cut into florets
• 1 lb lean pork tenderloin, cut into strips
• 2 tsp vegetable oil
• 2 tbsp. grated fresh ginger
• 2 garlic cloves, minced

Instructions

1. In a bowl mix together the soy sauce, honey, rice vinegar, sesame oil, Sriracha, and half the cornstarch.

2. Heat a large skillet (with cover) over medium high heat. Add 1/2 cup water and bring to a boil. Add the broccoli and cover. Cook for 3-4 minutes until tender but still crispy. Remove, set aside, and wipe skillet dry.

3. While the broccoli cooks, toss the pork with remaining cornstarch, salt, and pepper..

4. Heat the vegetable oil over medium high heat. Add the pork and cook in one layer until crispy on one side. Flip over and cook until crispy on the other side.

5. Add the ginger and garlic. Cook for 1-2 minute, stirring.

6. Add the sauce (from step 1) and cook for 2-3 minutes until it thickens up. Stir in the broccoli.

Creamy Coconut Shrimp with Tomatoes

Ingredients

• 1 tbsp coconut oil
• 1/2 cup onion
• 3 garlic cloves, minced
• 1 tbsp ginger, minced
• 2 tbsp. basil, chopped
• 1/8 tsp. red pepper flakes (optional, to taste)
• 2 cups tomatoes, chopped
• 1 1/3 cup canned lite coconut milk (full fat for Paleo/Whole30/Low Carb)
• 2 lb. shrimp

Instructions

1. Heat the coconut oil over medium high heat.

2. Add the onion and cook for 3-4 minutes until it begins to soften. Add the garlic, ginger, basil, and red pepper flakes. Cook for 1 minute until fragrant.

3. Add the tomatoes and cook until they soften and begin to release their liquid. Season with salt and pepper.

4. Add the coconut milk and bring to a simmer. Let cook for 5 minutes.

5. Add the shrimp and cook for 5-7 minutes until pink and cooked through. Top with more basil.

Roasted Chicken and Potatoes with Broccoli

Ingredients

• 1/3 cup fat free chicken broth
• 2 tbsp butter, melted
• 3 cloves garlic, minced
• 1 tbsp Italian seasoning
• 1.33 lbs boneless skinless chicken breast (cut into cutlets)
• 1 lb potatoes, cut into wedges
• 1 lb broccoli

Instructions

1. Preheat the oven to 425 degrees.

2. Mix together the chicken broth, melted butter, garlic, and Italian seasoning.

3. Carefully cut the potato into wedges. I like to cut the potato in half and then cut each half into 4-5 wedges. This ensures they will cook fully. Toss with half of the chicken broth and butter mixture. Spread out onto a baking sheet, sprayed with cooking spray, in a single layer. Season with salt and pepper. Place in the oven for 15 minutes.

4. While the potatoes cook, toss the chicken and broccoli with the remaining chicken broth and butter mixture. If you have large chicken breasts, cut them in half horizontally so that they will cook in the allotted time.

5. Remove the sheet pan from the oven. Carefully push the potatoes to one side. Usually, I flip them at this point. Add the chicken and broccoli to the pan. Season with salt and pepper. Return to the oven and cook for 12-15 minutes until everything is fully cooked.