FFIT Breaded Chicken Fingers
4 large skinless chicken breasts
1 1/2 cups oat flour (or whichever flour you like)
1 tsp sea salt
Spices – dill, parsley, and Mrs. Dash (you can use any spices you like, I usually add cayenne but can’t with Bean)
1/2 cup egg whites
2 tbsp water
Preheat oven to 380 degrees
1. Cut chicken breasts into thin strips
2. Take 2 small shallow containers (I used Pyrex containers). Place the flour and spices in one and the egg whites and water in the other.
3. Place tin foil on a baking sheet.
4. Dip the chicken strips in the egg mixture first and then into the flour mixture. Making sure to coat them completely and place in baking sheet.
5. Bake for 30-35 minutes.
Chicken Stir-Fry with Homemade Teriyaki Sauce
Chopped vegetables – carrots, snap peas, peppers, broccoli, celery, bok choy (or whatever veggies you like). I sometimes go the easy route and use a bag of frozen veggies.
Brown rice (pre cooked in rice cooker ahead of time)
Teriyaki sauce – 3 tbsp Bragg’s Liquid Aminos (could use low sodium soy sauce), 1 tbsp sesame oil, 1 tbsp raw honey, 1 tsp rice vinegar.
1. Heat skillet to medium heat
2. Chop chicken into thin strips and cook in skillet.
3. Prepare teriyaki sauce by adding all the ingredients above and whisk them together in a small bowl. Pour into the skillet and toss the chicken in it.
4. Cook veggies by either steaming them or cooking them in the skillet you cooked the chicken in. I use the skillet because it gives the veggies a nice flavor from the left over sauce from the chicken.
Brown Rice and/or Quinoa in Ricecooker
Having rice/quinoa cooked in my house at all times is a must! It is really easy, a huge time saver and a great addition to any meal.
1. All you have to do is (if you remember) soak your grains ahead of time for about 12 hours (place grains in a bowl of water – simple!).
2. Add grains and about double the amount of water to grains to your rice cooker. (Your rice cooker will tell you the correct measurement).
Hands down one of the best salmon recipes I have ever made! The only thing I changed was I used coconut oil instead of olive oil.
Turkey Burgers & Yams
2 packages of lean ground turkey
Flaxseed egg – 2 tbsp flaxseed 6 tbsp water placed in a small bowl and let sit for 2-3 minutes
Spices – I used Mrs. Dash, garlic powder, dill and black pepper
1/2 sea/himalayan salt
1/2 chopped onion
1-3 garlic cloves
1 chopped jalapeño (if you’re not breastfeeding ;))
1. Heat skillet on low-medium heat
2. Mix all ingredients together
3. Make whichever size patties you like and place on the skillet. Cook for about 5-10 minutes on each side.
I put a lid on top to keep the moisture in while cooking
1 yam chopped into small wedge pieces
2 tbsp coconut oil
1/2 tsp sea salt
1 tbsp Mrs. Dash onion and garlic
*you can use cinnamon instead for a sweeter taste*
1. Melt coconut oil.
2. Toss yams in coconut oil and spices
3. Bake at 410 degrees for about 40 minutes, making sure to toss halfway and just keep an eye on them to prevent burning.
Salsa Chicken (Shown with brown rice)
8 chicken breasts (approx. 6 ounces each)
1 jar of mild salsa
1/2 cup Sriracha hot sauce(you can add more or less depending on how spicy you like your food)
1 tsp garlic powder
1 tbsp red pepper flakes
1 tbsp low sodium soy sauce