Free Recipes

Recipe Index

• alaskan omelet
• asian turkey burgers
• banana bread shake
• barbecue chicken pita pockets
• beef & broccoli stir-fry
• beef bombs
• beef teriyake
• blue velvet smoothe
• breakfast burrito
• brownie in a cup
• buffalo wings
• buffaloaf buffalo meat loaf
• carribean chicken stir fry
• chicken fajitas
• chicken fried rice
• Chicken Pizza
• chicken quesadillas
• deviled chicken
• dijon pork chops
• french vanilla shake
• greek pork tenderloin
• grilled marinated pork
• mediterranean tilapia
• mexican breakfast scramble
• onion pork saute
• orange tilapia
• Pizza Omelet
• protein coffee brownies
• protein waffles
• slow cooked roast
• sweet pepper chicken stir-fry
• sweet pork burgers
• thai chicken basil stir-fry
• the perfect spaghetti sauce
• veggie frittata
• veggie wrap

 

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alaskan omelet

DIRECTIONS

1. Beat eggs and pour in skillet.
2. When omelette hardens, place salmon on top.
3. Top with sour cream and sprinkle basil, scallion, parsley and pepper.
4. Fold in half and cook until ready

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asian turkey burgers

DIRECTIONS

1. Combine all the ingredients in a big bowl.
2. With clean hands, squeeze it together until it’s very well combined.
3. Divide into three equal portions and form into burgers about
   ¾ inch (2 cm) thick.
4. Spray a skillet with non-stick cooking spray.
5. Place over medium-high heat.
6. Cook the burgers for about 5 minutes per side until cooked
   through.

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banana bread shake

DIRECTIONS

1. Blend and Enjoy!

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barbecue chicken pita pockets

DIRECTIONS

1. In a bowl, toss chicken with BBQ sauce. Add avocado and cheese. Mix everything well.
2. Place the lettuce at the bottom of the pita pocket then top it with chicken
   mixture.

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beef & broccoli stir-fry

DIRECTIONS

1. Heat olive oil in a large skillet and add the prepared vegetables.
2. Cook, stirring until veggies are crisp tender and onions are browned. Put aside.
3. Stir in the beef strips, cook until desired doneness.
4. In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook stirring constantly until sauce thickens.

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beef bombs

DIRECTIONS

1. In a large bowl, combine beef, rice, onion, peas, cheese, tomato paste, garlic, thyme,
   basil, and sage.
2. Cut tops off peppers and seed them. Stuff peppers with the mixture and stand them in a baking dish
3. Pour tomato sauce over the peppers, and add enough water so that the liquid comes about ¼ up the sides of the peppers
4. Cover with foil and bake at 350°F. for 30 minutes
5. Uncover and cook for another 20 minutes. Let cool before
   serving

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beef teriyake

DIRECTIONS

1. Combine ginger ale, teriyaki sauce, red pepper flakes scallions, garlic, corn starch in a big bowl
2. Place beef slices in a large zip top plastic bag and pour marinade over the beef. Seal bag and let marinate for 12 hours or overnight.
3. Heat sesame oil in a non-stick skillet. Cook beef strips for 5 minutes, turn to brown evenly.
4. 4. Reduce heat and pour ½ cup of the marinade. Simmer for 2 minutes or until sauce thickens

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blue velvet smoothe

DIRECTIONS

1. Blend and Enjoy!

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breakfast burrito

DIRECTIONS

1. Spray a small pan with nonstick spray, and bring to medium heat.
   Beat eggs, and cook in pan. You can cook it as an omelette or
   scramble. Remove the pan from heat, re-spray, and then return to
   medium heat.
2. Add chopped black beans, scallion, salsa. Stirring occasionally,
   cook for about 1 minute. Add the cheese to the pan and cook for
   an additional 30 seconds (cheese should be melt-y). Remove from
   heat, and allow to cool slightly. Meanwhile, heat tortilla in the
   microwave until slightly warm.
3. Place mixture in the center of the tortilla. Place egg on top, top
   with the sour cream and wrap the tortilla.

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brownie in a cup

DIRECTIONS

1. In a coffee mug, mix all the ingredients. Mix well so the powder is completely mixed in
2. Cook in a microwave for 1 minutes
3. Using a knife, remove brownie from the cup, place in a plate and enjoy!

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buffalo wings

DIRECTIONS

1. In a large Ziploc bag, combine wings, vinegar, broth, oil, and hot sauce. Turn to coat and refrigerate for 30 minutes. Turn occasionally.
2. Remove wings from marinade.
3. Spread evenly into a baking sheet, coated with cooking spray. Bake at 375°F. for 10-15 minutes per side.

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buffaloaf buffalo meat loaf

DIRECTIONS

1. Cook the onion with olive oil separately.
2. Mix everything together in a big bowl, add the cooked onions.
3. Put the mix in a big baking pan
4. Bake at 375-400°F for about 30 minutes

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carribean chicken stir fry

DIRECTIONS

1. Cook chicken separately.
2. Mix orange juice, soy sauce, ginger, paprika, turmeric, cayenne pepper, salt and pepper in a small bowl; set aside.
3. Heat wok or large skillet over high heat. Coat with cooking spray.
4. Add red pepper, garlic and scallion and stir-fry for 1 minute.
5. Add chicken, black beans and rice and stir fry for approximately 1 minute. Add orange juice mixture to the wok and stir until thickened.

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chicken fajitas

DIRECTIONS

1. Slice chicken into thin strips and sauté in a non-stick pan until cooked
2. In a pan with olive oil, over medium heat, cook onion and peppers, season with salt and pepper, and sauté for about 3 minutes.
3. Spread 1 tbsp of fat free sour cream and 1 tbsp of salsa on each tortilla
4. Distribute equally the lettuce, peppers and onion wedges in the tortillas
5. Add 6oz of chicken per tortilla, wrap and enjoy

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chicken fried rice

DIRECTIONS

1. start pasting here

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Chicken Pizza

DIRECTIONS

1. Cook chicken separately. Cut in slices.
2. Spread Spaghetti Sauce on one side of the Pita Bread
3. Top with chicken and veggies
4. Sprinkle with mozzarella cheese, salt and pepper
5. Bake in the oven at 375°F. for 15 minutes or until pita bread is crusty.

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chicken quesadillas

DIRECTIONS

1. In a bowl, combined the chicken (cooked), salsa and lettuce
2. Spread the sour cream on one tortilla, then top with the chicken mixture
3. Sprinkle with cheddar and top with the remaining tortilla
4. In a large skillet coated with cooking spray, over low heat, cook the quesadilla until light brown. 3 minutes each side. Turn carefully with a wide spatula.

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deviled chicken

DIRECTIONS

1. Preheat the oven to 375°F .
2. Add the stevia, mustard, pinch of salt, and curry powder.
3. Stir until well combined.
4. Roll the chicken pieces in the mixture until coated.
5. Arrange them in a baking dish (I prefer a glass dish).
6. Bake for 35 minutes

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dijon pork chops

DIRECTIONS

1. Brush both sides of pork chops with mustard and set aside. Toss cabbage, grated apples, and salt in large bowl.
2. In large skillet with lid, warm 1 tbsp of the oil over medium-low heat. Add ginger, cinnamon, and cloves. Stir 10 to 15 seconds until fragrant. Add cabbage apple mixture and maple syrup. Stir, reduce heat to low, cover, and cook until ingredients
   are soft and cooked through.
3. Meanwhile, heat remaining oil in another skillet over medium high
   heat and cook pork.
4. Remove cover from cabbage, stir in vinegar, and raise heat
   to medium. Cook for about 5 minutes until liquid mostly
   evaporates. Serve each chop with a mound of cabbage.

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french vanilla shake

DIRECTIONS

1. Blend and Enjoy!

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greek pork tenderloin

DIRECTIONS

1. Heat 1 teaspoon olive oil in large skillet over medium-high heat.
   Season pork with salt and pepper (pinch).
2. Cook the pork cubes in skillet for 3 to 4 minutes or until meat
   is browned and no longer pink in center, turning once.
3. Remove from heat. Add remaining olive oil to skillet. Cook onions,
   pepper, mushrooms, garlic, and oregano in skillet about 4 minutes
   or until crisp-tender.
4. Stir in olives and heat through. Serve vegetable mixture with pork
   slices.

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grilled marinated pork

DIRECTIONS

1. In a bowl, combine paprika, garlic, dill, Worcestershire sauce, vinegar, salt and pepper
2. Place tenderloins in a big Ziploc bag and pour the marinade on top. Rub both sides of pork with mixture. Refrigerate for 20-30 minutes.
3. In a non-stick pan, coated with olive oil, grill pork for 5 minutes each side or until desired doneness, coating with marinade when turning

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mediterranean tilapia

DIRECTIONS

1. In a non-stick cooking pan, coated with cooking spray, cook each fillet until just cooked through, about 3 minutes on each side or until fish starts to flake. Remove fish from pan and crumble the tilapia
2. In the same pan, coated with olive oil, cook red pepper and broccoli for 5 minutes or until tender. Mix with tilapia.
3. In a bowl, mix together oil, vinegar, lime juice, salt, pepper and feta.
4. Pour mixture onto tilapia and veggies

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mexican breakfast scramble

DIRECTIONS

1. Cook and crumble the turkey bacon
2. Place the cottage cheese in a tea strainer and allow it to drain excess liquid.
3. Blend the eggs and egg whites, then add in the cottage cheese.
4. Scramble this in a sprayed pan until it starts to set. Add in the crumbled bacon and stir in the parsley. Add a spoonful of salsa and keep stirring.
5. Put on a serving plate and put the rest of the salsa on the top as a garnish. Sprinkle with more cilantro (or green onion) if you wish.

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onion pork saute

DIRECTIONS

1. Brown the chops on both sides in a large skillet over medium
   high heat.
2. Top each with a slice of onion.
3. Pour broth and water over chops.
4. Cover and simmer 10-15 minutes or until chops are tender.
5. Remove chops.

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orange tilapia

DIRECTIONS

1. In a large nonstick skillet, brown the fish fillets on both sides in the oil. Season with salt and pepper, if
   desired. Set aside on a warm plate.
2. In the same skillet, bring the citrus juice, zest, and honey to a boil. Reduce until the sauce is thick and syrupy.

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Pizza Omelet

DIRECTIONS

1. Pour oil in skillet on medium heat.
2. Beat eggs and pour in skillet.
3. When omelette hardens, place mozzarella, parmesan, peppers
   and pizza sauce on top.
4. Fold in half and cook until ready

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protein coffee brownies

DIRECTIONS

1. Start by brewing a cup and a half of coffee. Preheat oven to 325 F. Line a 9″₺ x 13″₺ baking pan with parchment paper and set it aside.
2. Soak the dates and prunes in 1 1/2 cups of freshly made hot coffee for 5 minutes.
3. In a large food processor add the prunes, dates, coffee, lentils, cocoa and cinnamon and blend until the mixture is relatively smooth.
4. In a separate bowl, beat together the eggs. Add the melted oil, honey and vanilla. Whisk together. Add the egg mixture to the lentil mixture and blend until well combined.
5. In a separate bowl, mix coconut flour, baking powder, baking soda and salt together. Add in the dry ingredients to the lentil in two parts, making sure the first batch is well incorporated before continuing on the second addition.
6. Pour the batter into the lined baking dish. Bake for 40 minutes or until a toothpick inserted into the center of the pan comes out clean.
7. Allow the brownies to cool completely before cutting them into individual size pieces approximately, an inch and a half by 3-­â€inch squares. I would recommend refrigerating overnight. When they first come out they are very light and almost airy. The consistency of a brownie develops once they have cooled completely.

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protein waffles

DIRECTIONS

1. Mix everything together in a blender until smooth
2. Bake in a waffle iron

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slow cooked roast

DIRECTIONS

1. Place the roast in a Slow-Cooker.
2. In a big bowl, mix all the other ingredients.
3. Pour the mixture in the slow cooker
4. Cook the roast for 4 hours or until cooked. Turn the meat occasionally, test doneness with a fork.

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sweet pepper chicken stir-fry

DIRECTIONS

1. Cook chicken separately.
2. Heat wok or large skillet over high heat. Coat with cooking spray.
3. Add red, green and orange pepper, garlic, tomato, lemon and onion,
   stir-fry for 1 minute.
4. Add chicken, parsley and oregano, stir fry for another minute
5. Add chicken broth. Stir until sauce thickens.

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sweet pork burgers

DIRECTIONS

1. Put the apple, onion, oat bran, egg, salt, pepper, cinnamon
   and pork in a big bowl and mix everything is well blended.
2. Form into 4 burgers and slap them on the grill (or skillet over
   medium-high heat).
3. Cook for 4-5 minutes a side or until fully cooked.

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thai chicken basil stir-fry

DIRECTIONS

1. Combine the fish sauce, soy sauce, stevia in a blender. Blend for
   several seconds, then turn off the blender. Add the basil and red
   pepper flakes, set aside.
2. Heat 1 teaspoon of oil in a wok or skillet over high heat and add
   the garlic, chicken, and onion and stir-fry for 3 to 4 minutes.
   Add the green beans and continue to stir-fry until the chicken is
   cooked through.
3. Stir the fish sauce mixture into the stir-fry. Turn the heat
   to medium, cover, and simmer for 2 to 3 minutes
   (the beans should be tender-crisp).

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the perfect spaghetti sauce

DIRECTIONS

1. In a non-stock pan, coated with olive oil, sauté mushrooms, bell peppers, and onions for 3-4 minutes
2. In a big saucepan, add all the other ingredients, stir gently and bring to a boil.
3. Reduce heat, stir in mushrooms, onions and peppers and simmer for 15 minutes.

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veggie frittata

DIRECTIONS

1. Preheat oven at 450°F.
2. In a frying pan with an ovenproof handle
   heat the oil and saute onion, zucchini, garlic and green bell
   pepper over medium-high heat until vegetables tender.
3. Then add the tomatoes and sweet potatoes, stirring gently
   to combine with the other ingredients. Set aside.
4. Beat the eggs with the oregano, and cayenne. When all the
   vegetables are cooked, pour the eggs over them.
5. Sprinkle the mozzarella and parmesan cheeses and cook gently
   over low heat until the eggs are almost set.
6. Bake until eggs are set and sides are “puffy”, about 25 minutes.

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veggie wrap

DIRECTIONS

1. Spread goat cheese down the center of the flat wrap.
2. Layer with pepper, spinach, onion, and tomato.
3. Sprinkle with sunflower seeds and wrap it up!

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