Browsing Tag


Blog Entrees Recipes

Garlic and Rosemary Chicken with Broccoli and Cherry Tomatoes

September 21, 2014

For those of you that know my husband is into body building you should know that all he eats is eggs and chicken. I honestly got tired of making scrambled eggs. We use about 6 dozens of eggs a week. You are probably thinking “cholesterol”. I know I know.  He only eats about 1-2 yolks a day. I personally hate eggs. I think its because when i was younger my mom forced me to eat them and thus as i grew older i grew to only hate it. Hahahah.

I love cooking with these pans. They make it so quick. I hate baking in the oven now.  Something like this literally only takes about 10 minutes. Best source of protein is typically from chicken breast and egg whites. We eat a lot of broccoli. My kids prefer it over green beans and asparagus. I cannot eat asparagus. When i was a kid i hated eating vegetables. I took baby steps to start including it into my diet again.


Nutrition facts (per serving)
Serving Size 4

Calories 345
Total Fat 10.0g
Total Carbohydrates 7.2g
Dietary Fiber 2.5g
Sugars 2.3g
Protein 57.0g

Nutrition Facts are calculated and may Vary

Blog Entrees Recipes

Grilled Chicken Tomato Basil Pasta

June 22, 2014

I have to admit that it was very hard for me to stop eating pasta when I went on my clean eating frenzy 8 months ago. I did lose the baby weight and more even. I was a big carb junkie back then. But I always ate bad carbs and I just didn’t care. Now that I have lost the weight I am just maintaining so I eat more healthy carbs. We make pasta once a week and I use whole wheat or whole grain.  Every time I ask my kids what they wanted to eat it seems like the only answer they know is Pasta or Peegetti. They imitate  Peppa Pig. She always says Peegetti. I would rather eat Pasta made at home than at a restaurant. I noticed that at restaurants they are always loaded with butter. Have you seen the Healthy Mac and Cheese, it is a popular one at my house.

At First we were just going to have the tomato basil pasta. it just happened that I was grilling some chicken for my husband and I realized that why not add some protein on the past dish for the kids and I am glad that they loved it. Thank God all my kids love Chicken. it came out just perfect and delicious.




Serving Size: 4

Nutrition Facts (Per Serving- 1/4 of the recipe)

Calories 364
Total Fat 8.4g
Saturated Fat 0.7g
Trans Fat 0.0g
Total Carbohydrates 37.5g
Protein 37.4g

Blog Entrees Recipes

African Marinated Grilled Chicken

June 16, 2014
chicken, grilled chicken, healthy grilled chicken

Hi Guys! For those of you that don’t know this I was born in west Africa. A beautiful country called Sierra Leone. Locals there make AMAZING food. Despite the fact that everything they make is super spicy, everything is just fresh and handmade. The best of all is the street food. I was a street food addict. I kind of  miss it. I left about 15 years ago. Maybe I will go for a visit soon.

Getting back to the grilled chicken, this marinade is well known there. They call it “Seri” pronounced Seh-ri. This is used with meat, fish, shrimp and chicken. I like it mostly with meat and chicken.  I use it when I am grilling kebabs and I always make some spicy just for me. Try this I am sure you will love it and use it always. Cheers!

Serving Size: 2


2 Chicken Breast ( each sliced in middle to make them thinner)

1 Small Cooking Onion
2 Tbs white Vinegar
1 Tsp Salt
1/2 Black Pepper
2 Tbs Organic Tomato Paste
1 Tb Olive Oil
2 Tbs All Natural Peanut Butter
1 Tsp Cayenne Pepper (optional-I skip this ingredient now because of my kids)
Fresh Cilantro to Garnish


1) Place all marinade ingredients in a food processor and process till a paste is formed. Remove and place In a bowl.

2) Dip Chicken breast in marinade and until they are well coated. (For better result you can place in a ziplock in fridge for an hour-am always in a hurry)

3) Grill breast until cooked to your liking. Garnish with fresh Cilantro. Enjoy with any hot sauce such as Chili Paste or Sirracha.

Calories 477
Total Fat 21.4g
Saturated Fat 2.5g
Trans Fat 0.0g
Total Carbohydrates 9.9g
Protein 60.3g

Please Note that nutrition facts are calculated and may vary.


Blog Entrees Recipes

Rosemary Lemon Chicken

May 30, 2014
Rosemary Lime Chicken

Serving Size: 4


4 Medium Chicken Breasts
1 Tbs Olive Oil
1 Tsp Dried or Fresh Oregano
2 Garlic Cloves (minced)
Juice of one Lemon
1 Tsp Paprika
Salt and Pepper to taste
Fresh Rosemary and Lemon Rinds to Garnish
Vegetable or Olive Oil cooking spray


1. Clean chicken breast and place in a bowl. Add the garlic, Lemon juice, paprika, Oregano, Olive oil, and salt and pepper to the chicken.

2. Place in zip lock and let it marinade for 10 minutes in fridge.

3. Grill on stove top about 3-4 minutes on each side. When almost done to your liking garnish with lemon and fresh rosemary.

4. Serve and enjoy with a side dish of your choice like salad, veggies or veggie quinoa.!


Calories 312
Total Fat 14.4g
Carbohydrates 1.1g
Protein 42.5g
Please note that nutrition values are calculated and may vary.

Blog Entrees Recipes

Tri-Colored Quinoa with Chicken, Toasted Almonds & Veggies

May 1, 2014

Recipe provided by Feelgoodfoodie

Serving size 2


1 cup tri-colored quinoa, cooked

4 oz chicken breast

1/4 cup silvered almonds

1 shallot, chopped

1 medium green pepper, chopped

3 long rainbow carrot sticks, chopped

1 clove garlic, minced

1 tsp onion powder

1 tsp paprika

1 tsp herb de Provence

2 tbsp olive oil


Toast almonds in a heated pan with drop of olive oil until golden brown and set aside || In the same pan, heat one tbsp of olive oil, add half the garlic, then chicken with the spices (onion powder, paprika, herb de Provence) until chicken is cooked through, remove from heat and cut in to cubes || In the same pan, heat 1 tbsp olive oil, add shallots, green pepper and carrots and cook for a couple minutes || Mix cooked veggies, with toasted almonds, quinoa and chicken

Tri-Colored Quinoa with Chicken, Toasted Almonds & Veggies

Nutritional values are calculated and may vary

Blog Recipes Sandwiches

Chicken Pita Wrap

April 27, 2014
Chicken Pita Wrap

Serving Size: 1


1 chicken breast, cubed
2 teaspoons of paprika
1/2 cup of Tri-colored belle peppers
2 teaspoons of garlic powder
1 teaspoon of salt
1 teaspoon of black pepper
1 tablespoon of coconut oil
1 whole wheat pita, sliced in half
1/2 cup of shredded iceberg lettuce
1 Avocado, mashed and mixed with 1 tablespoon of lemon juice


In a bowl, combine the chicken cubes, paprika, garlic powder,salt and black pepper to blend spices well with chicken cubes. Heat up the coconut oil on a skillet and add the chicken cubes. Cook until they are about 3/4 of the way done then add peppers. Sauté for another 2 minutes. Remove and set aside
Open pita pockets and spoon in half the avocado mix. Then add the lettuce and follow with the chicken. Repeat for the other half.

Serve and enjoy!

Blog Entrees Recipes

Pepper Chicken Over Brown Rice

April 27, 2014
Pepper Chicken Over Brown Rice

Serving Size: 1


1/3 cup of purple onions, sliced
3 colored jalapeño peppers(yellow, green and red) sliced
1 large whole chicken breast,cubed
2 teaspoons of paprika
2 teaspoons of dry parsley flakes
2 teaspoons of garlic powder
1 teaspoon of black pepper
2 Tbs Olive oil
1 pack of 90 seconds brown rice.
Cayenne Pepper (optional)


Heat olive oil and Sauté onions and peppers. Once cooked for like a minute push on the side and add chicken cubes. Toss and cook for about 2 minutes. Then add spices and mix everything together. Let cook for another minute. Serve over prepared brown rice.!