Healthy Recipes to help you lose weight and keep in shape!

Serves 2

8 oz. of chicken breast (no antibiotics added)

Cajun seasoning to taste

1 bag of organic Romaine lettuce

¼ cup of Parmesan cheese

½ cup or more depending on taste of a light Caesar dressing

½ cup of croutons (optional)

Cut fat off chicken breasts and slice into bite-size pieces. Sprinkle heavily with Cajun seasoning. Spray a skillet with vegetable spray and sauté chicken until done about 10 minutes over medium-high heat. Fill a bowl with Romaine, add Parmesan cheese, and enough light Caesar dressing to coat. Add hot chicken and if you want, croutons. One of the healthy recipes for you to enjoy!

Hey seafood lovers in Portland and beyond. Let's make a Swordfish Marinade

2 TB of light in sodium soy sauce

2 TB of orange juice

½ tsp. of lemon juice

1 TB of olive oil

1 TB of ketchup

½ tsps of oregano

1 clove of garlic, minced 

1 TB of parsley

¼ tsp of pepper

Put all the ingredients in a large zip lock bag and shake to mix well. Place the fish in the bag and marinate 1-3 hours in the refrigerator turning over ½ way through. Place tinfoil on a broiler pan and broil the fish 8 mins. on each side or 10 mins. on each side on a 350 degree grill. Serve with your favorite mashed or riced veggies.  Healthy recipes for you to enjoy. Bon appétit!

Serves 6   

3 skinless chicken breasts with any fat trimmed off

2, 15 oz. cans of petite, no salt added diced tomatoes w/ green peppers and onions

2, 15 oz. cans of low sodium black beans rinsed and drained

1, 8 oz. can of no salt added tomato sauce

1 cup of salsa, whatever kind you like

Place the chicken breasts in the crock-pot and cover with the remaining ingredients. If you like spicy food, add 1 small can of green chilies. Cook for 6 hours on low. Shred the chicken and add a cup and a half to each bowl. Add a dollop of reduced fat sour cream and a pinch of reduced fat, shredded cheddar cheese to each bowl. Easy-to-make healthy recipes for you to enjoy!

Serves 6-8

Ingredients:

2 cups of red enchilada sauce

One 15 oz. can of pure pumpkin

One 15 oz. can of reduced-sodium black beans, drained and rinsed

1 cup of frozen corn kernels

1 cup of finely chopped onion

3 cups of low sodium or no sodium chicken broth

1 lb. of raw, boneless, skinless chicken with no antibiotics added

Optional toppings: reduced-fat shredded cheddar cheese, light sour cream, sliced avocado, fresh cilantro

Combine all the ingredients, except the chicken and toppings, in your crock-pot. Mix until uniform. Cut any fat off of the chicken and add to the crock-pot. Cover and cook on high for 4-5 hours or low 7-8 hours until the chicken is fully cooked. Transfer the chicken to a large bowl and shred it with two forks. Add the chicken back to the crock-pot and mix well. Fabulous! Part of my healthy recipes that are easy to make. Enjoy.