Home Made Clean Very Crispy Chicken Strips

Home Made Clean Very Crispy Chicken Strips

Ingredients:

10 chicken breast strips 

For egg wash :

2 eggs 

1 Tbsp chili seasoning (or any seasoning of your choice)

1/2 tsp salt

1/2 tsp pepper 

1/2 tsp garlic powder 

1 Tbsp mustard 

For crispy batter: 

4 cups Nutty Nuggets (wheat & barley cereal)

Grind up cereal in a chopper until semi fine

1 Tbsp cayenne pepper (or chili seasoning or any seasoning of your choice)

1/2 tsp pepper 

1/2 tsp garlic powder 

1. Preheat oven 350
2. Spray a cookie sheet with EVOO
3. Dry chicken with paper towel
4. Dip the chicken into egg wash
5. Coat chicken in crispy batter
6. Put chicken on cookie sheet and bake for 12- 15 minutes.
No need for dips or sauces very juicy and flavorful. 

ground nutty nuggets and egg wash 

Nutrition Facts

  5 Serving

Amount Per Serving

  Calories 238.3

  Total Fat 12.5 g

    Saturated Fat 2.5 g

    Polyunsaturated Fat 1.0 g

    Monounsaturated Fat 2.1 g

  Cholesterol 192.5 mg

  Sodium 361.0 mg

  Potassium 142.6 mg

  Total Carbohydrate 6.4 g

    Dietary Fiber 2.4 g

    Sugars 1.0 g

  Protein 13.6 g

Home Made Clean Very Crispy Chicken Strips

Home Made Clean Very Crispy Chicken Strips

Ingredients:

10 chicken breast strips 

For egg wash :

2 eggs 

1 Tbsp chili seasoning (or any seasoning of your choice)

1/2 tsp salt

1/2 tsp pepper 

1/2 tsp garlic powder 

1 Tbsp mustard 

For crispy batter: 

4 cups Nutty Nuggets (wheat & barley cereal)

Grind up cereal in a chopper until semi fine

1 Tbsp cayenne pepper (or chili seasoning or any seasoning of your choice)

1/2 tsp pepper 

1/2 tsp garlic powder 

1. Preheat oven 350
2. Spray a cookie sheet with EVOO
3. Dry chicken with paper towel
4. Dip the chicken into egg wash
5. Coat chicken in crispy batter
6. Put chicken on cookie sheet and bake for 12- 15 minutes.
No need for dips or sauces very juicy and flavorful. 

ground nutty nuggets and egg wash 

Nutrition Facts

  5 Serving

Amount Per Serving

  Calories 238.3

  Total Fat 12.5 g

    Saturated Fat 2.5 g

    Polyunsaturated Fat 1.0 g

    Monounsaturated Fat 2.1 g

  Cholesterol 192.5 mg

  Sodium 361.0 mg

  Potassium 142.6 mg

  Total Carbohydrate 6.4 g

    Dietary Fiber 2.4 g

    Sugars 1.0 g

  Protein 13.6 g

YUMMY Vegetarian Lasagna

YUMMY Vegetarian  Lasagna

Veg Lasagna before cooked

12 oz Ricotta cheese, fat-free 16 oz Mozzarella Cheese, part skim milk   .25 cup Parmesan Cheese, grated Egg, fresh, 2 medium  12 oz. (1 bag) Morningstar Mealstarter - Veggie Crumbles 

3 - 4 cupa cups Tia's home made Pasta sauce  10 oz entire box Ronzoni Whole Wheat Blend Lasagna, 

Directions

Pre cook the lasagna noodles I know it says not to but the noodles will taste like they are "white" not wheat if you do this step.
Add the morningstar meal starter to the home made pasta sauce 
mix the cheeses, eggs and seasonings reserve some mozz. for the top
then layer and cook

cook at 350 for 20-30 min

Let's Get Healthy,

Coach TIA 

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 278.5

Total Fat: 9.6 g

Cholesterol: 55.7 mg

Sodium: 935.8 mg

Total Carbs: 29.6 g

Dietary Fiber: 5.3 g

Protein: 21.2 g

YUMMY Vegetarian Lasagna

YUMMY Vegetarian  Lasagna

Veg Lasagna before cooked

12 oz Ricotta cheese, fat-free 16 oz Mozzarella Cheese, part skim milk   .25 cup Parmesan Cheese, grated Egg, fresh, 2 medium  12 oz. (1 bag) Morningstar Mealstarter - Veggie Crumbles 

3 - 4 cupa cups Tia's home made Pasta sauce  10 oz entire box Ronzoni Whole Wheat Blend Lasagna, 

Directions

Pre cook the lasagna noodles I know it says not to but the noodles will taste like they are "white" not wheat if you do this step.
Add the morningstar meal starter to the home made pasta sauce 
mix the cheeses, eggs and seasonings reserve some mozz. for the top
then layer and cook

cook at 350 for 20-30 min

Let's Get Healthy,

Coach TIA 

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 278.5

Total Fat: 9.6 g

Cholesterol: 55.7 mg

Sodium: 935.8 mg

Total Carbs: 29.6 g

Dietary Fiber: 5.3 g

Protein: 21.2 g

EXERCISE BY OSMOSIS

This is a devotional out of my Healthy Lifestyle class, I Don't Do Diet. 

EXERCISE BY OSMOSIS

You were bought at a price. Therefore honor God with your body. 1 Corinthians 6:20

I’m going to ask you to think back to your grade school and high school days when your teachers were telling you that you couldn’t learn history by just putting the book under your pillow at night in hopes of the knowledge just seeping in while you sleep.  They were trying to get you to realize that at some point you would have to pick up the book and study the material to learn it.  The same concept is true of your goal to living a healthy lifestyle and becoming physically fit.

As tempting as it seems we have to be careful that we don’t carry this childhood concept into adulthood because exercise doesn’t happen by osmosis.  I have come across many people that could walk into any health club and teach a class on proper exercise technique and nutrition but they still struggle with holding themselves accountable to the daily routine that gets it done.  They have become rich in knowledge but poor in the application of that knowledge.  Remember that the win is in the ‘doing’ not in the ‘knowing or learning.’ 

I know some of us, me included,
that like to know as much as possible about something before we get started.  But there is a point that we have to put action to our learning and just start the process.  You will always have the chance to learn more things about how to improve what we are doing but you won’t get a second chance to repeat this day.  So as a means of accountability; what does your exercise program look like now?  You are in the fourth week of this class and you should be consistently exercising 3-4 times per week.  If you are, then that’s great.  But if you’re not, why?  What is holding you back?  Don’t let complacency and the status quo control your life anymore.

Don’t forget that we all made a COMMITMENT to ourselves when we started this class and we need to stay true to that.  Realize that nobody can do the heavy lifting for us and we will have to work hard for our goal.  This even means sweating – yes I know it’s out of style but it must happen, your success depends on it. 

Let's Get Healthy,

Coach TIA 

EXERCISE BY OSMOSIS

This is a devotional out of my Healthy Lifestyle class, I Don't Do Diet. 

EXERCISE BY OSMOSIS

You were bought at a price. Therefore honor God with your body. 1 Corinthians 6:20

I’m going to ask you to think back to your grade school and high school days when your teachers were telling you that you couldn’t learn history by just putting the book under your pillow at night in hopes of the knowledge just seeping in while you sleep.  They were trying to get you to realize that at some point you would have to pick up the book and study the material to learn it.  The same concept is true of your goal to living a healthy lifestyle and becoming physically fit.

As tempting as it seems we have to be careful that we don’t carry this childhood concept into adulthood because exercise doesn’t happen by osmosis.  I have come across many people that could walk into any health club and teach a class on proper exercise technique and nutrition but they still struggle with holding themselves accountable to the daily routine that gets it done.  They have become rich in knowledge but poor in the application of that knowledge.  Remember that the win is in the ‘doing’ not in the ‘knowing or learning.’ 

I know some of us, me included,
that like to know as much as possible about something before we get started.  But there is a point that we have to put action to our learning and just start the process.  You will always have the chance to learn more things about how to improve what we are doing but you won’t get a second chance to repeat this day.  So as a means of accountability; what does your exercise program look like now?  You are in the fourth week of this class and you should be consistently exercising 3-4 times per week.  If you are, then that’s great.  But if you’re not, why?  What is holding you back?  Don’t let complacency and the status quo control your life anymore.

Don’t forget that we all made a COMMITMENT to ourselves when we started this class and we need to stay true to that.  Realize that nobody can do the heavy lifting for us and we will have to work hard for our goal.  This even means sweating – yes I know it’s out of style but it must happen, your success depends on it. 

Let's Get Healthy,

Coach TIA 

PROTEIN SALSA

photo from clean eating website

PROTEIN SALSA 

Ingredients

• Small tomato
• small onion
• garlic
• fresh cilantro
• Serving size source of protein.(i used turkey breast)
• 1/3 of a cucumber
• 1/4 cup salsa(make sure there's no sugar in it)
• 2Tsp of lemon juice
• 1Tsp of balsamic vinegar

Instructions

1. Chop onion and protein and throw it into a frying pan on med heat with some pepper and garlic.
2. Dice up tomato, cucumber and cilantro(also you can use parsley) and put in a bowl.
3. Add lemon juice, salsa and balsamic vinegar to the bowl.
4. Ad onions and protein to the bowl and stir.


Let's Get Healthy,
Coach TIA