Authors: Chris Powell

Tags: #Health & Fitness / Diet & Nutrition / Weight Loss, #Self-Help / Motivational & Inspirational, #Health & Fitness / Exercise

Chris Powell's Choose More, Lose More for Life (41 page)

APPLE CIDER CHICKEN (HIGH-CARB DAYS ONLY!)

Ingredients	2 Portions	4 Portions	6 Portions	8 Portions
Protein	Chicken breasts	1 ½ breasts	3 breasts	4 ½ breasts	6 breasts
Turkey bacon slices, diced	2 slices	4 slices	6 slices	8 slices
Prep	Olive oil in spritzer bottle	1 spritz	2 spritzes	3 spritzes	4 spritzes
Butter	1 tsp	2 tsp	1 Tbsp	4 tsp
Carb	Apple, cored and diced	¼ cup	½ cup	¾ cup	1 cup
Apple cider	2 Tbsp	¼ cup	½ cup	¾ cup
Brown rice	1 cup	2 cups	3 cups	4 cups
Flavoring	Chicken broth, low-sodium	2 Tbsp	¼ cup	½ cup	¾ cup
Thyme, dried	½ tsp	1 tsp	1 ½ tsp	2 tsp
Salt and pepper to taste

*While butter is a fat, it’s in such a small amount in this recipe that it’s considered incidental and categorized as a prep food.

Heat oil in a nonstick pan over medium heat. Add chicken breasts and season to taste with salt and pepper. Cook on each side until done to your taste.
Remove chicken from pan and keep warm.
Add turkey bacon to the pan and cook for 4 to 5 minutes, until it is browned. Add apple and thyme; season with salt and pepper to taste.
As apples turn soft and start to brown, add cider and chicken broth. Increase the heat to medium-high. Cook until the sauce thickens, stirring frequently.
Add butter and stir until melted. Return the chicken to the pan, coating in sauce, and heat for 2 to 3 minutes. Serve immediately over brown rice, or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

CHICKEN RATATOUILLE

Ingredients	2 Portions	4 Portions	6 Portions	8 Portions
Protein	Chicken breasts	2	4	6	8
Prep	Olive oil in spritzer bottle	1 spritz	2 spritzes	3 spritzes	4 spritzes
Veggie	Green bell pepper, cut into strips	½ cup	1 cup	1 ½ cups	2 cups
Onion, diced	½ cup	1 cup	1 ½ cups	2 cups
Eggplant, diced	½ cup	1 cup	1 ½ cups	2 cups
Zucchini, sliced	½ cup	1 cup	1 ½ cup	2 cups
14-oz can diced tomatoes with garlic	½ can	1 can	1 ½ cans	2 cans
Baby spinach	2 cups	4 cups	6 cups	8 cups

Heat oil in a nonstick pan over medium heat. Add meat and green pepper strips and stir frequently, until chicken is almost done.
Add the onion, eggplant, and zucchini and stir frequently, until veggies are tender (about 3 minutes).
Stir in tomatoes and bring to a boil. Reduce heat and simmer until heated through.
To serve: Place about 1 cup of spinach on each plate. Spoon the ratatouille over the top of the spinach; the heat will wilt the spinach. Top off with parmesan cheese if desired.
To store: Portion out ratatouille and store in the fridge or freezer until ready to reheat, then serve over spinach leaves as above.

BUFFALO-GARLIC TURKEY BURGERS

Ingredients	2 Portions	4 Portions	6 Portions	8 Portions
Protein	Ground turkey	8 oz raw	16 oz raw	24 oz. raw	32 oz raw
Prep	Olive oil in spritzer bottle	1 spritz	2 spritzes	3 spritzes	4 spritzes
Flavoring	Garlic, minced	1 tsp	2 tsp	1 Tbsp	4 tsp
Cayenne pepper	¼ tsp	½ tsp	¾ tsp	1 tsp
Hot sauce (optional)	½ tsp	1 tsp	1 ½ tsp	2 tsp

Place the ground turkey in a bowl and sprinkle it with the cayenne pepper and garlic. Add hot sauce if desired. Knead, mixing turkey and seasoning. Form into patties.
Heat oil in a nonstick pan over medium heat. Add patties and cook on each side until done to your taste.
Place turkey patties on a plate.
Serve immediately with your favorite side for a high- or low-carb day; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

CITRUS STEAK

Ingredients	2 Portions	4 Portions	6 Portions	8 Portions
Protein	Sirloin steak, boneless and lean	6 oz	12 oz	18 oz	24 oz
Prep	Olive oil in spritzer bottle	1 spritz	2 spritzes	3 spritzes	4 spritzes
Flavoring	Orange juice	1 Tbsp	2 Tbsp	3 Tbsp	4 Tbsp
Lime juice	2 tsp	4 tsp	6 tsp	8 tsp
Steak seasoning	2 tsp	4 tsp	6 tsp	8 tsp
Dried oregano	½ tsp	1 tsp	1 ½ tsp	2 tsp
Cumin, ground	tsp	¼ tsp	½ tsp	¾ tsp
Veggie	Onion, sliced (optional)	1	2	3	4

Put all ingredients except onions in a gallon-size zip-top bag and seal. Gently massage bag to mix ingredients and fully coat meat with marinade. Let sit for at least 30 minutes (see do-ahead tip box on
here
).
While the meat is marinating, grill the onion slices to your liking (if desired).
Grill steak over medium-high heat, cooking on each side until desired doneness.
Serve immediately with onions (if desired), a baked potato or baked sweet potato, and a side salad or vegetable for a high-carb day, or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

ROSEMARY STEAK TENDERLOIN

Ingredients	2 Portions	4 Portions	6 Portions	8 Portions
Protein	Sirloin steak, boneless and lean	6 oz	12 oz	18 oz	24 oz
Prep	Olive oil spray	1 spritz	2 spritzes	3 spritzes	4 spritzes
Flavoring	Steak seasoning	¾ tsp	1 ½ tsp	2 ¼ tsp	1 Tbsp
Parsley flakes	1 tsp	2 tsp	1 Tbsp	4 tsp
Rosemary flakes	1 tsp	2 tsp	1 Tbsp	4 tsp

Spritz each steak with olive oil spray.
Sprinkle the steaks with steak seasoning, parsley, and rosemary.
Grill over high heat or broil, cooking on each side to desired doneness.
Serve immediately with your favorite side for a high- or low-carb day; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

Other books

Undeniable by Bill Nye

Song of Oestend by Marie Sexton

Bilingual Being by Kathleen Saint-Onge

The Lake House by Helen Phifer

Captured by Time by Carolyn Faulkner, Alta Hensley

Conference Cupid by Elgabri, Eden

Venus in India by Charles Devereaux

Barefoot Dogs by Antonio Ruiz-Camacho