Kale Apple Salad with Lemon Vinaigrette


Looking to add more greens to your menu? Try this super easy combo! Even if you are not a fan of kale, try with your leafy greens of choice! We chose kale because it is a tougher green leaf and can handle sitting in the dressing longer. We pre-mixed this salad and used it for sides in all meals, all day long. Top your salad with some meal prepped protein and you’ve got a complete anytime meal. Perfect afternoon snack!

Makes about 4 servings


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Stroganoff with Spaghetti Squash


The CK definition of a “Recipe Re-Vamp”

Assignments given to clients through out the 12 Week program in order to reinforce healthier ingredient substitutions within an original recipe, while trying to preserve the flavor and look of the original recipe. In doing so, you find out how to make the meal you crave without all the bad stuff! 

One of our simplest and easiest recipes came from a Recipe Re-vamp! That classic comfort food, beef stroganoff is always a favorite, but not really inline with a CK friendly meal. Of course we revamped it! It might not be the prettiest looking thing you ever cooked, but the flavor is there!

Recipe by Kellar McAlister

1 spaghetti squash
1 pound ground chicken or turkey
1/2 chopped onion
1/2 tsp garlic powder or fresh garlic
1-2tbs of beef bullion powder or 1 tbs of Better Than Boullion Beef
1/2 cup plain non fat greek yogurt
1/4 cup grated parmesan cheese
Black pepper to taste

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Buffalo Chicken Casserole


Buffalo Chicken Casserole is a great “anytime meal,” meaning it’s great for any time of day meal or snack. And offers a plant serving, a little fat and a protein serving! Check out the “Categories” tab to find more “anytime meal”  recipe, as well as meals we tag as “post workout.” Looking for more recipes similar to this one? Click on “oven bake” or “crock pot chicken” to find more!

Buffalo Chicken Casserole


  • 2-3 Chicken breasts (I use crock pot chicken)
  • 1 spaghetti squash
  • Frank’s original red hot sauce
  • 3 eggs
  • Reduced Fat Blue Cheese (optional)
  • ½-1 packet of Hidden Valley Dry ranch mix (optional)—also now available is Flavorgod Ranch seasoning!!!
  • 1 box defrosted frozen chopped spinach (optional)




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Baked Drumsticks


This makes for an easy, healthy baked drumsticks recipe.


  • 8-10 drumsticks or bone in thighs


  • 1/4 cup olive oil or avocado oil
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • One tsp salt
  • 1 tsp pepper
  • Frank’s RedHot sauce for basting


Pre heat oven to 375 degrees.

In a ziplock bag, combine oil and spices to make a marinade.

Add chicken to marinade, seal tight, and shake until well covered!

Bake on a wire rack so air can circulate around the chicken.

Bake at 375 degrees for about 1 hour and 10-15 minutes until crispy. Take out chicken and toss/drizzle/bast in hot sauce and return to oven for another 10 minutes.


marinade mix seasonings with 2 tbs (1/4 cup) of oil
Add chicken and marinade together in ziplock bag Add chicken and marinade together in ziplock bag


Bake on wire rack for 1 hour, 15 minutes at 375 degrees Bake on wire rack for 1 hour, 15 minutes at 375 degrees
After 1 hour, 15 min in oven, bast with hot sauce After 1 hour, 15 min in oven, bast with hot sauce
Bake for another 10 minutes...YUUUUUM Bake for another 10 minutes…YUUUUUM

Mix up some Greek Yogurt Ranch for the ultimate buffalo wing experience. Greek Yogurt + Hidden Valley Ranch dry mix = awesome!

Optional: Coach Jamie doesn’t like chicken skin, so she will peel the skin back before shaking/seasoning. Of course this is optional!

IMG_8031Looking for more chicken recipes? How about sticky chicken?

Crock Pot Chicken


One of the many problems people run into when trying to eat healthier is having protein on hand. Mostly, this is because proteins require cooking and people do not plan ahead! One of Clean Kitchen’s strategies is bulk cooking protein (like chicken) with a plan to use it in several recipes or meals. Here is our “set it and forget it” method, Crock Pot Chicken.

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