Chicken Jalapeno Popper - Instant Pot

Ground Chicken - 1 lb

Sweet Potatoes - 3 medium

Jalapeno - 1/2 cup

Bell Peppers - 2

Onion - 1

Avocado - 3 medium

Goat Cheese - Optional

1. Chop onion, sweet potato & peppers (bell/jalapeno)

2. Put all ingredients (except avocado & goat cheese) in crock pot.

3. Add Goat Cheese - Optional

Calories - 317

Protein - 17g

Carbs - 25g

Fat - 18g

*Makes 6 servings

(Doesn't include

goat cheese)

Chicken Stuffed Peppers

Chicken - 1 lb

Seasoning of choice

Bell Peppers - 6

Corn - 1 container (no salt)

Bean of choice - 1 container (no salt)

Tomatoes - 1/2 cup

Brown Rice - 3/4 cup

1. Season chicken & bake about 18 min @ 400

2. Shred Chicken

3. Make rice

4. Combine all ingredients and mix

5. Cut tops off peppers & stuff

6. Bake about 5-10 min

Calories - 261

Protein - 23g

Carbs - 35g

Fat - 3g

*Makes 6 peppers

Chili Lime Chicken Fajitas

Chicken - 1 lb

Coconut Oil - 2 tbsp

Lemon Juice - 2 tbsp

Garlic - 1 Clove Minced

Cumin - 1 tsp

Chili Powder - 1 tsp

Crushed red pepper - 1 tsp

Bell Peppers - 1 Julienned

Onion - 1 Julienned

Optional - Cheese, Jalapeno, Avocado, Cilantro, etc.

*Makes about 8 Fajitas

Calories - 222, Protein - 16g, Carbs - 29g, Fat - 7g

(Doesn't include optional items)

Jerk Chicken with Mangos

Chicken - 6oz

Caribbean Jerk Marinade - 2 tbsp

Mango - 1/4 cup

Tomato - 2 slices

Brown Rice - 1/4 cup

1. Marinade Chicken for at least 2 hours and bake at 350 for about 20 min

2. Make Rice

3. Slice Tomato and Mango

Calories - 300, Protein - 30g, Carbs - 33g, Fat - 4g

Chicken & Caramelized Onion Quesadillas

Chicken - 1/4 lb

Onions - 1/4 cup

Cooking Spray

Peppers - 1/4 cup

Tortilla

Cheese - 1/4 cup

1. Cube Chicken & pan fry

2. Add Olive Oil to hot pan, toss in onions, peppers and cook.

3. Add Olive Oil to hot pan, place tortilla in center, add cheese first then chicken, onions, and peppers to one side. Top w/ Cheese and fold over.

4. Cook each side for roughly 3 min - tortilla should be crisp.

Calories - 381

Protein - 34g

Carbs - 32g

Fat - 16g

Chicken Harvest Bowl

Chicken - 4oz

Tofu - 3oz

Brown Rice - 1/4 cup

Quinoa

Sweet Potatoes - 1 cup

Beets - 1/4 cup

Edamame - 1/4 cup

Pickled Onions - 1oz

Broccoli - 1 cup

Orange Ginger Dressing - 2 tbsp

1. Make Chicken & Tofu - slice when finished

2. Make Rice & Quinoa

3. Cut up all veggies

4. Pickle the Onions (in lime juice)

5. Pan fry all veggies (I suggest starting w/ the sweet potato)

6. Combine & Add Dressing

Calories - 535

Protein - 42g

Carbs - 62g

Fat - 20g

Pesto Chicken

Pesto - 25g

Chicken Breast - 6oz

Brown Rice - 1/2 cup

Mixed Veggies - 2 cups

Bake Chicken

Make Rice on Stove

Steam Veggies

Combine

Calories - 474, Protein - 42g, Carbs - 52g, Fat - 12g

Pesto Chicken & Zoodles

Chicken - 1/2 lb

Pesto - 1oz

Zucchini - 2

Yellow Pepper - 1/2 cup

Spinach - 1/2 cup

Calories - 479, Protein - 54g, Carbs - 25g, Fat - 22g

1. Make Pesto (combine basil, garlic, pine nuts, salt, pepper, olive oil and parmesan in a food processor; season with salt and pepper, to taste)

2. Make Zoodles

3. Make Chicken in a pan, mix in pesto

4. When chicken get close to finished, add Spinach, Pepper and Zoodles - cook until soft.

Spinach Pesto Quesadillas

Chicken - 1/4 lb

Tortilla - 1

Tomatoes - 1/4 cup

Cheese - 1/4 cup

Spinach - 1 cup

Pesto - 1 tbsp

Make Chicken

Place Tortilla in hot pan

Add All Ingredients, flip half

way through.

Calories - 434

Protein - 35g

Carbs - 26g

Fat - 23g

Chicken Kabobs

Chicken - 1/4 lb

Grape Tomatoes - 1/2 cup

Yellow Squash - 1/2 cup

Zucchini - 1/2 cup

Onions - 1/4 cup

Bell Pepper - 1

*Makes about 4 Kabobs

1. Cube Chicken

2. Chop Veggies to desired size

3. Grill roughly 15 min.

Calories - 268, Protein - 27g, Carbs - 31g, Fat - 4g

Chicken Stuffed Asparagus

Chicken - 8oz

Asparagus - 5 spears

Mozzarella Cheese - 1/4 cup

Spices of Choice

1. Filet Chicken

2. Add Spices

3. Spread Mozzarella on both halves

4. Place Asparagus

*Use Toothpicks to keep Chicken closed*

5. Bake 400 for 15-20 min.

Calories - 340, Protein - 55g, Carbs - 5g, Fat - 13g

BBQ Chicken & Bean Burrito

Chicken - 1 lb

Water - 1/4 cup

Tomato Paste - 3 tbsp
Garlic - 3-4 cloves

Chipotle Peppers in adobo sauce - 1 can

Onion - 1/2 cup chopped
OJ - 2 tbsp

Brown Sugar - 2 tbsp
Soy Sauce - 1 tsp

Pinto Beans - 3 cups

Tortillas
Mexican Rice - 1/2 cup

Lettuce
Avocado

1. Season Chicken and cook on stove.

2. Combine - onion, tomato paste, garlic, chipotle peppers and sauce, broth, OJ, brown sugar, molasses & soy sauce in a blender.

3. Place mixture on chicken, add in beans, bring to simmer.

*Recipe inspired by Thug Kitchen cookbook*

Calories - 346

Protein - 20g

Carbs - 47g

Fat - 10g

*Makes 8 burritos

Buffalo Chicken Stuffed Sweet Potatoes - Slow Cooker

Chicken Breasts - 1/2 lb

Sweet Potatoes - 1 medium

Hot Sauce - 1/4 Cup

Cayenne Pepper - 1 tsp

Coconut Oil - 1/2 tbsp

Garlic Powder - 1 tsp

Calories - 378, Protein - 46g, Carbs - 30g, Fat - 10g

Bake Sweet Potatoes in Oven.

Combine other Ingredients into Slow Cooker.

Cut open Potato and stuff w/ chicken.

Loaded Sweet Potato Chicken Casserole

Chicken Breasts - 2 lbs

Sweet Potatoes - 4 medium

Turkey Bacon - 6 Strips Chopped

Green Onion - 1/2 Cup

Hot Sauce - 4 tbsp

Garlic Powder

Paprika

Coconut Oil - 2 tbsp

Cheese - to taste

*Makes 6 servings

Bake for 45 min @ 500

Calories - 293, Protein - 33g, Carbs - 20g, Fat - 11g

(Doesn't include cheese)

Asian Chicken Lettuce Wraps - Slow Cooker

Ground Chicken - 2 lbs

Brown Rice - 1 Cup

Red Bell Pepper - 1

Yellow Onion - 1/2 Cup

Water Chestnuts - 1 Can

Green Onions - 3

Head of Lettuce

Garlic - 3 cloves

Hoisin Sauce - 3 tbsp

Soy Sauce - 3 tbsp

*Makes roughly 15

Recipe inspired from:

Cooking Classy

Calories - 146, Protein - 12g, Carbs - 10g, Fat - 6g

Chicken Topped

w/ Apples, Guda

& Brussel Sprouts

Chicken - 1/2 lb

Braeburn Apple - 1

Gouda Cheese - 2oz

Brussels Sprouts - 2 cups

Bake Sprouts & Chicken Separately.

Bake Chicken for about 10 min, then top with apples and cheese, bake for another 10 min.

Calories - 543, Protein - 54g, Carbs - 49g, Fat - 20g

Thai Chicken -

Crock Pot

Chicken Breast - 2 lbs

Olive Oil - 2 tbsp

Coconut Milk - 1/4 Can

Soy Sauce - 3 tbsp

Green Curry Paste - 1 tbsp

Cumin - 1 tbsp

Ginger Powder - 1 tbsp

Red Pepper Flakes

Thai Chili's (optional)

*Makes 4 servings

Calories - 296, Protein - 45g, Carbs - 7g, Fat - 12g

Verde Taco Chicken Bowls - Slow Cooker

Chicken - 1/2 lb

Verde Salsa - 1 cup

Black Beans - 1/4 cup

Corn - 1/4 cup

Green Chili's

Jalapenos - 1/8 cup

Cumin

Garlic

Oregano

Recipe inspired from:

The Skinny Fork

Calories - 345, Protein - 34g, Carbs - 33g, Fat - 9g

Cauliflower Chicken Curry - Slow Cooker

Cauliflower - 1.5 Cups

Chicken - 1 Breast

Curry Powder - 2 tbsp

Diced Tomatoes - 1 Cup

Tomato Paste - 2 tbsp

Onion - 1/2 Cup

Brown Rice - 1/2 Cup

Cilantro

Calories - 423, Protein - 54g, Carbs - 48g, Fat - 7g

Grilled Chicken w/ Spicy Peach Glaze

Chicken - 4 lbs

Brown Rice - 2 Cups

Peach Jam - 1 Cup

Coconut Oil - 2 tbsp

Soy Sauce - 2 tbsp

Sriracha Mustard - 1 tbsp

Garlic - 1 tbsp

Jalapeno - 2

Peaches - 4

*Makes 8 servings

Recipe inspired from: Foodnetwork

Calories - 427, Protein - 47g, Carbs - 49g, Fat - 9g

Thai Peanut Chili Chicken

Chicken - 3 lbs

Salt & Pepper

Thai Chili Sauce - 1/2 cup

Lime juice - 1/4 cup

Soy Sauce (low sodium) - 1/4 cup

Ginger

Garlic - 2 cloves

Stir Fry Veggies - 3 packs

(broccoli, snow peas, carrots)

Onion - 1/2 cup

Olive Oil - 2 tbsp

Cilantro

Brown Rice

*Makes 6 servings

Calories - 449

Protein - 49g

Carbs - 41g

Fat - 10g

Salsa Chicken -

Slow Cooker

Chicken - 2 lb

Black Beans - 1/2 cup

Diced Tomatoes - 1/2 cup

Salsa - 1 jar

Corn - 1/2 cup

Jalapeno Peppers - 2

Brown Rice - 2 cups

Goat Cheese - 2 oz

*Makes 4 servings

Calories - 453, Protein - 52g, Carbs - 47g, Fat - 9g

Shredded Taco Chicken w/ Brussels Sprouts

Chicken - 2 lbs

Taco Seasoning

Brussels Sprouts - 4 cups

Coconut Oil - 1 tbsp

*Makes 4 servings

1. Boil Chicken

2. Shred Chicken, add taco seasoning

3. Cook brussels sprouts in oil & combine

Calories - 337, Protein - 48g, Carbs - 17g, Fat - 12g

Honey Chicken Lettuce Wraps

Chicken - 1/2 lb

Honey BBQ Marinade

Romaine Hearts - 3 leaves

Water Chestnuts - 2oz

Green Onion - 1/4 Cup Chopped

Snap Peas - 3oz

Honey Mustard - 2 tbsp

1. Marinade Chicken in Honey BBQ sauce

2. Bake chicken @ 400 for roughly 20 min.

3. Prep remaining ingredients.

4. Stuff Romaine Hearts full with ingredients.

Calories - 320, Protein - 46g, Carbs - 26g, Fat - 4g

Lemon Chicken Orzo & Veggies

Chicken - 2 lbs

Orzo Pasta - 16 oz

Lemons - 4 juiced

Garlic - 4 Clove

Lemon Thyme

Brussel Sprouts - 2 Cups

Grape Tomatoes

Chicken Base - 4 tsp

Olive Oil - 4 tsp

1. Preheat oven to 400. Add Lemon juice & Lemon Thyme to Chicken & bake roughly 20 min.

2. Add Orzo to boiling water, cook about 8-10 min. Save 1/2 cup pasta water.

3. Add 1/2 tsp Olive Oil, add Brussel Sprouts and Garlic.

4. Add Pasta Water, Chicken Base, Lemon Juice & Lemon Thyme. Cook about 5-10 min.

5. Add Orzo, Tomatoes, 1/2 tsp Olive Oil and stir.

Calories - 453

Protein - 51g

Carbs - 39g

Fat - 13g

*Makes 4 servings

Chicken Stir Fry

Chicken - 1 lbs

Brown Rice - 2 Cups

Carrots - 3 Cups

Broccoli - 3 Cups

Red Peppers - 2 Cups

Onion - 1 Cup

Coconut Oil - 2 tbsp

*Makes 4 Servings

1. Make Rice

2. Season Chicken, cook in a pan over medium heat with Coconut Oil.

3. Add in veggies. Cook until chicken is done and veggies are at desired texture.

Calories - 386, Protein - 29g, Carbs - 49g, Fat - 11g

Thai Chili Chicken Stir Fry

Chicken - 1 lbs

Brown Rice - 2 Cups

Carrots - 3 Cups

Broccoli - 3 Cups

Red Peppers - 2 Cups

Onion - 1 Cup

Thai Chili Seasoning 

Olive Oil - 2 tbsp

*Makes 4 Servings

1. Make Rice

2. Season Chicken, cook in a pan over medium heat with Olive Oil.

3. Add in veggies. Cook until chicken is done and veggies are at desired texture.

Calories - 386, Protein - 29g, Carbs - 49g, Fat - 11g

Greek Yogurt Stuffed Chicken

Chicken - 8 oz breast

Plain Non Fat Greek Yogurt - 1 cup

Spinach - 1 cup

Green Bell Pepper - 1/2 diced

Feta Cheese - 1 oz

Spices of choice

*Makes 2 servings

1. Slice Chicken open but don't fully butterfly

2. Dice Pepper and Spinach

3. Combine Pepper, Spinach, Feta & Yogurt - Mix

4. Stuff Chicken with mixture and season with spices

Calories - 256, Protein - 43g, Carbs - 6g, Fat - 7g

Black Bean Salad w/ Shredded Chicken

Shredded Chicken - 1 cup

Black Beans - 1/2 cup

Corn - 1/2 cup

Red Onion - 1/4 cup

Grape Tomatoes - 1/4 cup

Jalapenos - 1/8 cup

Cilantro

1. Boil Chicken, shred and season.

2. Combine all other ingredients and toss

Calories - 442, Protein - 44g, Carbs - 37g, Fat - 11g

Shredded Chicken Burrito Bowl

Shredded Chicken - 1 cup

Avocado - 1/2 medium

Cauliflower Rice - 1 cup

Black Beans - 1/2 cup

Roasted Tomato Salsa - 1/2 cup

1. Boil Chicken, shred and season.

2. Make Cauliflower Rice.

3. Combine

Calories - 531, Protein - 45g, Carbs - 38g, Fat - 21g

Shredded Chicken w/ Mixed Veggies

Shredded Chicken - 1 cup

Cucumber - 1/2 whole

Grape Tomatoes - 1/2 cup

Sweet Potato - 1/2 medium

Olive Oil - 1 tsp

1. Boil Chicken, shred and season

2. Peel and slice Sweet Potato, cook in pan with Olive Oil

3. Half Tomatoes and slice Cucumbers

4. Combine

Calories - 404, Protein - 37g, Carbs - 28g, Fat - 14g

Stuffed Hummus Crusted Chicken w/ Roasted Cauliflower

Chicken - 1 Breast

Hummus - 2 tbsp

Green Pepper - 1/4 cup

Red Pepper - 1/4 cup

Cheese - 1/8 cup

Cauliflower - 2 cups

Olive Oil - 2 tsp

Calories - 447, Protein - 42g, Carbs - 19g, Fat - 23g

1. Cut a "pocket" into the Chicken.

2. Spread 1 tbsp Hummus into pocket and stuff with peppers.

3. Cover top of chicken with 1 tbsp Hummus, any remaining peppers and cheese.

4. Toss Cauliflower with Olive Oil

5. Place Chicken (about 15-20 min) and Cauliflower (about 30 min) in oven at 400.

Taco Chicken - Slow Cooker

Chicken - 3.5 lbs

Taco Seasoning - 1 packet

Organic Low Sodium Chicken Broth - 2 cups

Black Beans - 1.5 cups

Corn (no salt) - 1.5 cups

Diced Tomatoes - 1.5 cups

Jalapenos (sliced) - 1 cup

*Add tomatoes at the end

**Makes 10 servings

Calories - 214, Protein - 39g, Carbs - 9g, Fat - 2g

Peach Mango Chicken -

Slow Cooker

Chicken - 4.5 lbs

Organic Low Sodium Chicken Broth - 1 cup

Peach Mango Salsa - 16 oz

*Makes 12 servings

Calories - 165, Protein - 39g, Carbs - 4g, Fat - 2g

Sticky Chicken

Chicken - 2 lbs

Soy Sauce (low sodium) - 1 tbsp

Worcestershire Sauce - 1 tbsp

Agave - 4 tbsp

Organic Low Sodium Chicken Broth - 1 cup

Rice Wine Vinegar - 4 tbsp

Salt/Pepper - to taste

Garlic Powder - to taste

*Makes 6 servings

1. Butterfly cut Chicken and season both sides

2. Brown both sides in a pan

3. Reduce heat, cover and finish

4. Whisk sauces together and pour over chicken

5. Cook until sauce reduces and covers chicken

Calories - 181, Protein - 35g, Carbs - 12g, Fat - 1g

**Recipe based off one from the RP Diet

Kicking Ranch Chicken Strips

Chicken - 2 lbs

Sriracha - 2 tbsp (or to taste)

Olive Oil - 1 tbsp

Lime Juice - 2 tsp

Ranch Seasoning Packet - 2

*Makes 6 servings

1. In a bowl mix: Sriracha, Olive Oil and Lime Juice

2. Cut Chicken into strips and toss with mixture

3. Add Ranch packet and mix evenly

4. Bake for about 20-25 min @ 375

Calories - 181, Protein - 29g, Carbs - 3g, Fat - 5g

Garlic & Red Pepper

Marinated Chicken

Chicken - 2 lb

Stubbs Garlic & Red Pepper Marinade - 1 bottle

Seasoning of choice

*Makes 6 servings

1. With a knife, poke holes in the Chicken

2. Put in a bag with Marinade and let sit for at least 2 hours.

3. Season chicken

4. Bake for about 20-25 min @ 350

Calories - 168, Protein - 29g, Carbs - 8g, Fat - 3g

Coconut Curry Chicken -

Instant Pot

Chicken - 3 lb

Olive Oil - 1 tsp

Unsweetened Coconut Milk - 2 cups

Basil

Curry Powder - 2 tbsp

Chili Powder - 1 tsp

Onion - 1 large

Cornstarch - 1 tbsp

Garlic - 4 cloves

Ginger - 1 tsp

Salt/pepper to taste

*Makes 8 servings.

Photo shown on bed

of cauliflower rice

(not in Macro count)

1. Toss everything into Instant Pot

2. Shred Chicken

Calories - 181, Protein - 34g, Carbs - 5g, Fat - 5g

Honey Garlic Chicken - Instant Pot

Chicken - 3 lb

Low Sodium Chicken Broth (Pacific Foods) - 1/2 cup

Low Sodium Soy Sauce - 1/2 cup

Honey - 1/2 cup

Garlic Cloves - 4

Corn Starch - 2 tsp

*Makes 8 servings

1. Toss everything into Instant Pot. You can shred chicken or leave whole

Calories - 230, Protein - 34g, Carbs - 21g, Fat - 3g

Spicy Marinated Chicken

Chicken - 2 lb

Stubbs Texas Sriracha Marinade - 1 bottle

Weber Kick'n Chicken Seasoning

Sriracha Himalayan Pink Salt, Pepper, Garlic Powder, Onion Powder - to taste

*Makes 6 Servings

1. With a knife, poke holes in the Chicken

2. Put in a bag with Marinade and let sit for at least 2 hours.

3. Season chicken

4. Bake for about 20-25 min @ 350

Calories - 168, Protein - 29g, Carbs - 8g, Fat - 3g

Chicken & Rice - Instant Pot

Chicken -  3 lbs

Brown Rice - 2 cups

Italian Blend Frozen Veggies - 2 packs

Green Pepper - 1 (diced or stripped)

Red Pepper - 1 (diced or stripped)

Chicken Broth (low sodium from Pacific Foods - 3 cups

Spices - Oregano, Onion, Garlic, Paprika

*Makes 10 Servings

1. Place Rice, Broth, Peppers and spices in Instant Pot.

2. Place Chicken on top and set to High Pressure for 15 min

3. Shred Chicken and return to Pot mixing in Veggies.

4. Close lid and let sit to warm the veggies.

Calories - 324, Protein - 36g, Carbs - 35g, Fat - 3g

Hawaiian Chicken

Chicken -  6 oz

Lowry's Hawaiian Marinade - 2 tbsp

Brown Rice - 1/2 cup

Steamed Veggies - 1 cup

Wholly Guacamole Mini - 1/2 container

1. Marinade Chicken for at least 2 hours, then bake at 350 for about 20 min.

2. Make Rice, Steam Veggies

3. Combine

Calories - 405, Protein - 37g, Carbs - 45g, Fat - 10g

Tomato Basil Chicken

Chicken -  6 oz

1. Marinade Chicken for at least 2 hours

Calories - , Protein - g, Carbs - g, Fat - g

Buffalo Chicken - Instant Pot

Chicken - 3 lbs

Low Sodium Chicken Broth - 3 cups

Dry Ranch Packet (Hidden Valley) - 1 packet

Light Sour Cream (Daisy) - 1 cup

Fat Free Feta Cheese (Odyssey) - 1 cup

Celery - 6 Stalks

Hot Sauce (Franks) - to taste

Cilantro - to taste

*Makes 12 servings

1. Place Chicken & Broth in instant pot and pressure cook

2. Drain broth, shred chicken and return to pot

3. Mix in Dry Ranch, Sour Cream, Feta & Celery.

4. Mix in Hot Sauce & Cilantro to taste

Calories - 157, Protein - 28g, Carbs - 5g, Fat - 4g

Buffalo Chicken Wrap

1 Serving Buffalo Chicken (see instant pot recipe)

Vegetable Wrap (Frescados) - 1

Lettuce - 1 cup

Gouda Cheese - 1/4 oz

1. Make Buffalo Chicken

2. Assemble Wrap

Calories - 352, Protein - 35g, Carbs - 33g, Fat - 11g

Alton Dr, Madison, WI 53718, USA

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