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Chicken Rollatini

Chicken Rollatini

Makes 4
Chicken Rollatini goes great with a delectable side dish of perhaps zucchini or squash spaghetti.  You will make a healthy, enjoyable meal for your family or a dinner party!  Your family with feel like they are in Italian Heaven.   Enoy!
Ingredients:
2 Boneless Skinless Chicken Breasts
3/4 cup Italian Seasoned Bread Crumbs
1/2 cup grated Parmesan cheese
1/2 cup grated mozzarella
3 egg whites
3/4 cup fresh chopped spinach
6 TBS Ricotta cheese
Olive Oil
1 1/2 cup Favorite Marinara sauce (Or you can make your own with 2 cans crushed tomatoes, 3 diced garlic cloves and 1/4 cup olive oil and salt to taste)
Preheat oven to 450 deg.
Place chicken breast in Ziploc bag and pound to about 1/4 inch thick. Slice in 1/2. Do this with both breasts.
Combine bread crumbs and 3 TBS of the Parmesan in one bowl. Set aside
place egg whites in separate dish
In small bowl mix ricotta, mozzarella, Parmesan and spinach.
Lay chicken down on cutting board. Salt and pepper the breasts. Add some of the ricotta mixture and roll the chicken seam side down. Dip in the remaining egg white and then coat with the bread crumb mixture. Place in baking pan and sprinkle with olive oil.
Bake for 25 minutes. Remove from oven and top with marinara and sprinkle with mozzarella and Parmesan. Return to oven and bake 3 more minutes or until cheese is melted.
Chicken Rollatini

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Mini Zucchini Cheese Bites

The zucchini is grated so only some of the green skin is noticeable. You can opt to leave out the cilantro .These are crispy on the outside and soft on the inside.
Super quick and easy to make. Using a food processor to grate the zucchini, then squeeze out the excess water in a paper towel or clean cloth. Add the rest of the ingredients and pack them into a little mini quiche tin. You can certainly double the recipe if you have
more or even make them larger than mini.
Ingredients
◾2 cups grated zucchini ( about 1 medium)
◾1 egg
◾1/2 cup grated Parmesan Cheese
◾optional: 1/4 cup chopped cilantro, salt & pepper
Directions
Preheat oven to 400 degrees. Spray a mini muffin pan with nonstick cooking spray. In a bowl mix the zucchini, egg, cheese and cilantro. You do not have to add any salt or pepper since the Parmesan is salty enough . Evenly divide the mixture into the mini muffin pan filling to the top, packed down in each cup. Bake for 15- 18 minutes until golden brown around the edges.
Nutrition Info
Servings: 12* Calories for one: 27* Fat: 2g* Fiber: 0g* Carbs: 1g* Protein: 2g
Mini Zucchini bits
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Broccoli and Cheese Stuffed Chicken Breast

For the most part, we all like Chicken.  And chicken is a healthy way to get your protein!  For years, chicken was said to be the best way to lose weight.  But more and more we are eating healthy to be health conscious!  Broccoli and Cheese stuffed Chicken breast, is not only tasty, but nutritious and healthy too!  Enjoy!
Broccoli and Cheese stuffed Chicken Breasts
Ingredients:
2 Large Chicken Breasts – pounded flat
1 half Onion Diced
Fresh Broccoli Chopped
Cream Cheese – Big Dollop
Mozzarella Cheese
2 slices Bacon
Directions:
Fry the bacon lightly – don’t overcook
In the same frying pan, saute the onion and broccoli til onions are translucent. Add Cream Cheese and a little mozzarella and cook on low til melted.
Put half of mixture on each flattened chicken breast. Roll up and top with mozzarella cheese, and two half slices of bacon.
I never measure so use as much or as little as you like.
Bake at 350 til done

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Jicama Fries

This recipe is a great compliment side to any meal!  It’s a healthy accompaniment to chicken, beef or pork!  Try it and see for yourself!  Enjoy!

Prep time: 15 minutes | Cook Time: 45-60 minutes | Serves: 2

Ingredients:

1 large jicama, sliced into fries

1 tablespoon avocado oil

Smoked paprika, to taste

Salt and freshly ground pepper, to taste

Garlic powder, to taste

Optional for serving: Salad or assorted vegetables of choice.

 

Directions:

1.) Preheat the oven to 400°F and line 1-2 baking sheets with parchment paper. Place the sliced jicama in a small saucepan and cover with water. Bring to a boil and cook for 6-8 minutes, until the jicama is not as crunchy. Drain well.

2.) Toss the fries with the avocado oil and seasonings. Lay out on the baking sheets in a single layer and bake for 30-40 minutes, or until crispy and golden brown. The pans may been to be rotated every so often to prevent burning.

courtesy WarriorWife.

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True Lemon Chicken

I wanted to make Lemon Chicken like the Chinese restaurants have. After trying many recipes, I found one that was OK. I played with the recipe and tweeked it to my liking…a Lemon Sauce that is lemony with a good balance of sweet. I hope you enjoy this as much as I do.
(as per food.com)
True Lemon Chicken
SERVINGS 2
INGREDIENTS
PREP 10 MINS
COOK 15 MINS
2 boneless skinless chicken breasts, cut into bite-size pieces
1 tablespoon olive oil
salt and pepper
SAUCE
1 lemons, juice of or 3 tablespoons bottled lemon juice
1 cup water
1⁄8 cup lime juice
1⁄8 cup lemon juice
3⁄4 cup sugar
1 pinch salt
2 drops yellow food coloring
cornstarch, mixed with
water, to thicken
DIRECTIONS
CHICKEN: Saute cubed chicken in olive oil until done.
Set aside.
SAUCE: In a small sauce pan, combine first 7 ingredients and bring to a low boil.
Slowly stir in cornstarch solution.
Depending on how thick you want the sauce determines how much cornstarch solution you use.
Careful- sauce tends to boil up when cornstarch solution is added.
Serve chicken over a bed of rice.
Pour sauce over chicken& rice.
Enjoy!
If you are enjoying the Recipe, please leave a comment!  If you have a specific type of recipe you would like to see, please send a note!  Thank you!

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LOW CARB CHICKEN & VEGGIES ~ ITALIAN STYLE

LOW CARB CHICKEN & VEGGIES ~ ITALIAN STYLE

Here’s another great low carb dinner that can be made all in one pan!  Yummy!

This is for about 1 or 2 servings

Here is what you need…
1 tsp Coconut oil or butter for cooking
1 onion chopped up
1/2 green pepper chopped
1/2 yellow pepper chopped
2 tomatoes chopped
5 cooked chicken strips (leftover chicken)
1/2 tsp Italian seasoning
Salt and Pepper to taste

In frying pan, heat up coconut oil
add onions, stir cook about 2 min
add green and yellow peppers cook about 2 min

add tomatoes your italian seasoning salt and pepper, cook about 3 min stirring regularly.


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BUFFALO CHICKEN STUFFED ZUCCHINI BOATS

Courtesy: Yummly.co http://www.yummly.co/recipe/Buffalo-Chicken-Stuffed-Zucchini-Boats

Always looking for great tasting foos without all the high carbs and sugars?  Just by dressing up our favourite low carb foods, we can make eating /  Dining a whole new experience!  Just like these Buffalo Chicken Stuffex Zucchini Boats!  A tasty dish your whole family will love!

PREP TIME 10 mins COOK TIME 4 hours TOTAL TIME 4 hours 10 mins Serves: 12 boats

 INGREDIENTS

1 pound boneless skinless chicken breasts

1 cup chicken broth (if using the slow cooker)

⅓ cup hot sauce (I used Frank’s Red Hot)

6 zucchini, sliced in half lengthwise*

⅔ cup blue cheese

⅓ cup chopped celery Ranch or Blue Cheese Dressing (optional)

 INSTRUCTIONS

Place the chicken breasts in a slow cooker and pour in the chicken broth. Cook on high for 4 hours or on low for up to 8 hours.

Alternatively, you can roast or poach the chicken.

When cooking is complete, shred the chicken. In a bowl, combine the shredded chicken and hot sauce.

Preheat the oven to 350 degrees.

Using a spoon, hollow out each zucchini half and fill with about ¼ cup of shredded chicken.

Sprinkle 1 tablespoon of blue cheese over each zucchini boat. Place in the oven for 15 minutes.

Sprinkle about 2 teaspoons of chopped celery over the zucchini boats and if desired, drizzle ranch or blue cheese dressing over the top.

NOTES * The zucchini boats are not as tender as regular roasted zucchini due to the short cooking time. If you’d like your zucchini boats to be tender, pre-cook it in the oven at 350 degrees for about 15 minutes before adding the filling and baking.

 NUTRITION INFORMATION Calories: 109 Fat: 4.1 g Carbohydrates: 4.6 g Sugar: 2.2 g Sodium: 324 mg Fiber: 1.3 g Protein: 13.5 g

Buffalo Chicken Stuffex Zucchini Boats!  A tasty dish your whole family will love!

Eggroll Stirfry

Eggroll Stirfry

This Egg Roll Stir Fry is a perfect dinner that can be made any night of the week. It’s quick, simple, nourishing and the whole family will love it! You only need one pan to cook this dish and it tastes just like an egg roll but without the roll! 

Prep Time: 10 minutes | 10-15 minutes | Serves: 4

Ingredients:

1 pound ground pork

1 tablespoon sesame oil

3 cloves garlic, minced

½ onion, thinly sliced

1 cup cremini mushrooms, sliced

2-3 baby bok choy, chopped

1 cup broccoli slaw

2-3 carrots, thinly sliced or shredded

½ head napa cabbage, thinly sliced

1 teaspoon fresh ginger, grated

¼ cup coconut aminos

Salt and freshly ground pepper, to taste

Red pepper flakes, to taste

Directions:

1.) In a large skillet, cook the pork until no longer pink, breaking it up into pieces. Drain the fat and set aside.

2.) Heat the sesame oil in a large skillet (or wok) over medium-high heat and sauté the onion and garlic until fragrant, about 2-3 minutes. Stir in the mushrooms, bok choy, broccoli slaw carrots and ginger and cook for 2-3 minutes.

3.) Add the napa cabbage and coconut aminos, stir well and cook just until the cabbage starts to wilt. Season to taste with salt, pepper and red pepper flakes. Serve with cauliflower rice or any other desired sides.

Courtesy of Warriorwife.com

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Parmesan-Crusted Chicken with Agurla Salad

Why just have a plain salad when you can have a Parmesan-Crusted Chicken with Agurla Salad!  Great combination for a great LCHF meal or side dish!  Dress up your chicken and enjoy a healthy salad meal or side dish!
INGREDIENTS Nutrition
1 tablespoon Dijon mustard, divided
1 tablespoon extra virgin olive oil, divided
1⁄2 teaspoon chopped fresh thyme
4 (6 ounce) boneless skinless chicken breast halves
salt & freshly ground black pepper, to taste
1⁄2 cup freshly grated parmesan cheese, divided (I’ve used store-bought in a pinch)
1⁄2 teaspoon water
4 cups packed arugula (I’ve also used a spring mix)
1 cup cherry tomatoes, halved
DIRECTIONS
Preheat the oven to 475 degrees.
In a small bowl, whisk 2 teaspoons of the mustard with 2 teaspoons of the olive oil and the thyme.
Season the chicken breasts, on both sides, with salt and pepper – then brush them all over with the mustard mixture.
Pat about 2 T. of the parmesan on EACH chicken breast (both sides) – it should take about 1/2 Cup total for all 4 breasts.
Transfer the chicken breasts to a rimmed baking sheet (I line mine with alum. foil sprayed with just a touch of Pam – for easy release and clean-up).
Bake the chicken on the top shelf of the oven for about 15 minutes, or until just cooked through and nicely browned.
Meanwhile, in a salad bowl, combine the remaining 1 teaspoon each of mustard and oil; then stir in the water.
Add the arugula (or spring mix lettuce) and tomatoes. Season with salt and pepper and toss well.
Spoon the salad onto plates, top with the chicken and serve!
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Courtesy Food.com

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HAMBURGER GRAVY AND MASHED “POTATOES”
For those who love meat and potatoes, but are watching what they eat, here is a low carb meal the whole family will enjoy!
Hamburger Gravy and Mashed Potatoes1 pound ground beef
1 stalk celery, finely chopped
2 tablespoon onion, chopped
3 ounces mushrooms, minced, about 8 small
1/2 cup chicken broth
3/4 cup heavy cream
Salt and pepper, to taste
1 1/2 bags frozen cauliflower, 24 ounces
1/2-1 teaspoon xanthan gum, optional*
Brown the hamburger, celery and onion in a large skillet; drain the fat. Add the minced mushrooms, salt and pepper. Cook until the mushrooms are tender. Add the broth and cream; bring to a boil. Simmer until the liquid has reduced by half and thickens. Season to taste. Meanwhile, cook the cauliflower until very tender, about 8 minutes; drain well. Mash and add some butter; season to taste. Serve the meat sauce over the cauliflower or just mix it all together.
Makes 5 servings
* You can thicken the gravy with xanthan gum rather than reduce it until thick. The end result will be nice and saucy. After stirring in the broth and cream, bring it to a boil, then sprinkle lightly with some of the xanthan gum, about 1/2 teaspoon at a time, and quickly stir in. Repeat until all of xanthan is mixed in. Let simmer a few minutes to thicken. Season and continue with the recipe as directed above.
Per Serving: 321 Calories; 24g Fat; 19g Protein; 9g Carbohydrate; 4g Dietary Fiber; 5g Net Carbs