Tag Archives: Low Carb

Marinated Chicken Breasts

23 Sep

This is such an easy and tasty chicken recipe to prepare. Fast clean up too.

Marinated Chicken Breasts

serves 4

2 large or 4 small chicken breasts

Marinate

1/4 cup olive oil

2 tbsp balsamic vinegar

1 tbsp whole grain mustard

2 tsp Trader Joe’s 21 Seasoning Salute

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp ground pepper

1/8 tsp salt

Place marinate ingredients In a zip lock plastic bag. Close and squeeze to mix. Open and place chicken breast inside. Try to get as much air as possible out while closing the bag. Place in a bowl and marinate in the fridge for at least 2-4 hours to 24 hours. The longer the better.

Preheat oven 375 degrees

Place Chicken on a oven safe grill pan.

Bake 15 – 30 minutes or until chicken is cooked through (depends on the size of your breasts :)).

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 244.4
  • Total Fat: 15.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 142.9 mg
  • Total Carbs: 1.8 g
  • Dietary Fiber: 0.3 g
  • Protein: 23.7 g
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Skinny Bolognese Sauce

22 Sep

I love Bolognese Sauce but not the fat and calories that come with it. I just had to come up with a skinny version. My husband and daughter didn’t even notice the difference.

  • 1 Pound of Lean Ground Sirloin (or ground Turkey)
  • 2 28 oz. Can Organic Tomatoes Diced in Tomato Juice (Trader Joe’s) –
  • 2 tbsp. Olive Oil
  • 1 1/2 Onions (medium), minced
  • 3 – 4 Carrots (medium) minced
  • 5 – 6 Celery (medium) minced
  • 4 – 5  Garlic cloves minced
  • 1/4 cup Red Wine
  • 1 cup Almond Milk
  • 1 cup low sodium chicken or vegetable stock
  • 1 1/2 tsp. Basil – fresh or freeze-dried
  • 1/4 tsp. dried Oregano
I juice everyday so I just use the pulp of the carrots and celery. The pulp works really well in this recipe. You can also use a food processor which also works really well. I also process the canned tomatoes in the food processor because I don’t like chunks of tomatoes in my Bolognese. It’s not necessary, but recommended.

Heat olive oil in a large pot over medium heat.

Add onion, celery, and carrots. Cook for 15 minutes

Add garlic. Cook for 5 to 10 minutes or until contents start to brown. Brown is where the flavor in the mixture develop.

Add ground beef. Cook through breaking the meat up. Do not brown the meat.

Stir in wine. Cook for 2 minutes

Add the tomato sauce

Bring to a simmer, reduce heat and simmer over low heat for 2 hour, stirring occasionally.

Add 1/2 cup of the low sodium stock. Continue cooking for an 30 minutes, stirring occasionally

Add the remaining low sodium stock. Continue cooking for an 30 minutes, stirring occasionally

Add the Almond milk. Cook for a few more minutes

Depending on the tomato sauce that you use you may need to season with salt and pepper. Just keep in mind that any extra salt is not included in the nutritional facts.

If you’re planning on freezing let the sauce cool completely beforehand.

My two favorite ways to enjoy Skinny Bolognese Sauce.
Over Green Beans when I’m cutting back on my carbs. Over Whole Wheat Penne Pasta when I’m not.

Nutritional Info

  • Servings Per Recipe: 16 – 1/2 cup servings
  • Amount Per Serving
  • Calories: 105.5
  • Total Fat: 4.8 g
  • Cholesterol: 15.7 mg
  • Sodium: 278.2 mg
  • Total Carbs: 8.2 g
  • Dietary Fiber: 1.7 g
  • Protein: 7.3 g
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