Asian Chicken Stirfry (100 cal/serving)

Keep it Simple September – Meal Prep Sautee – 4 servings

Sometimes you just want a meal that has two ingredients: chicken and broccoli. Boom. But then you think that it’s so boring you couldn’t possibly eat JUST chicken and broccoli two days in a row so you add a little asian twist.

2 chicken breasts
2 cups frozen broccoli
3 tbsp Aminos (soy sauce substitute)
3 tbsp balsamic vinegar
5 garlic cloves, chopped
½ yellow onion, chopped

Sautee onion, and garlic in frying pan on medium heat.
Add chicken and sautee until chicken in halfway cooked through.
Add balsamic and aminos and continue to cook until chicken is thoroughly cooked.
Add broccoli, stir, lower heat, cover and let cook for an additional 5 minutes.



Hot-Grilled Tilapia in Creamy Garlic Spinach Sauce

Forget the fish – this spinach is a knock-your-socks off way to rekindle a long lost love affair with green leafy vegetables. The protein (for once in a paleo blue moon) is taking the back seat tonight. 20130715-225455.jpgHot-Grilled Tilapia in Creamy Garlic Spinach Sauce

2 cups frozen spinach
1/2 avocado
1 tbsp chopped garlic
¼ cup coconut or almond milk
4 tilapia fillets
1 tbsp cumin
2 tbsp chili pepper
1 tsp paprika
2 tbsp franks redhot
salt and pepper

This recipe is almost insultingly simple, and I apologize for those of you who expected an expert-level spinach set of instructions:

Steam spinach. (I use the microwave and a ziplock bag… Because I’m in my 20s and can still ignore the inkling that it has negative chemical-based consequences for my health)

In food processor, mix spinach, avocado, garlic, 1 tbsp chili powder, hot sauce and almond/coconut milk. (taste and add salt and pepper as needed)

Brush or sprinkle Tilapia fillets with mixed cumin, chili, and paprika.

Grill fish to desired blackening.

There’s not much else to say… smother that blackened peppered fishy with some green creamy sauce of goodness and eat that bad boy. Don’t let that fish take away from the spinach though!

Roasted Artichoke and Baked Grapefruit (1 serving @ 185 cal/ea)


Roasted Artichoke (1 serving @ 64 cal/ea)

2 cloves garlic, sliced
1 artichoke
salt and pepper
3 tsp lemon juice
1 tbsp chili powder

Preheat Oven to 425F.

Tuck slices of garlic into artichoke leaves and sprinkle with lemon juice, chili powder, salt and pepper.
Wrap in aluminum foil.

Bake for 1 hour and 20 minutes.

Please only eat as directed, if this is your first artichoke, I don’t want to be the reason you become ill by doing it incorrectly so here’s a youtube video:

How to Eat an Artichoke


Baked Grapefruit (1 serving @ 80 cal/ea)

1 grapefruit

Preheat oven to 375F.

Cut grapefruit in half and put on cookie sheet.

Cut sections as you would if you were about to eat the grapefruit (but don’t eat it)
Bake for 15-20 minutes.

If you’re feeling saucy you can pour 2 tbsp of honey or agave over top to make it sweeter and get a nice brown glaze.

Addressing Dressing: The Fundamental American Favs Ranch, Italian, Caesar

I was so surprised about how many Paleo salad dressing recipes I’ve pinned that use olive oil and vinegar. Totally not PC (paleo-conscious). So here’s an attempt at full-paleo dressings:

To make it twentysomething friendly, I recommend putting half of each batch in recycled salad dressing bottles in the fridge and freezing the other half in ice cube trays. When you bring a salad to work, pop one or two frozen dressing-cubes in your Tupperware and by lunch it should be thawed!Then, when you don’t have ice trays and the dollar store doesn’t either, recycle an empty egg carton and line with aluminum foil.

Barely any cooking is involved with dressings, just a lot of blending/food processing.
General Rule of Thumb: they keep for a month in the fridge and a month and a half in the freezer.

Caesar: (12 servings @ 23 cal ea. – whole 280)
1 cooked whiting fillet
4 egg yolks (save the whites!)
1 tsp salt and pepper
3 tbsp lemon juice
3 garlic cloves
2 tbsp brown mustard


Italian: (12 servings @ 18 cal ea. – whole 221)
½ cup lemon juice (5 lemons)
1/2 avacado
3 tsp garlic powder
3 tsp onion powder
3 tsp basil
2 tsp oregano
3 tsp salt and pepper
3 tbsp brown mustard


Ranch: (12 servings @ 20 ea. – whole 241)
1 cup almond milk
1/2 avacado
¼ cup lemon juice (4 lemons)
1 tbsp brown mustard
2 tsp Dill
2 tsp Garlic Powder
½ tsp Parsley
1 tsp salt and pepper