Butternut Kale Bake

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Prep time: 10 minutes

cook time: 10 minutes

servings: 4-5

Ingredients:

Fresh

  • 2 bags of cubed butternut squash
  • 5 C kale, chopped (or half bag pre-chopped)
  • ½ C fresh Parmesan, grated

Pantry

  • 1 tbs extra virgin olive oil
  • 3 cloves garlic, chopped (or garlic powder)
  • ½ tbs dried sage (optional)
  • Kosher Salt
  • 1/2 C -1 C low sodium chicken broth

Directions:

Heat oil over medium heat and sauté butternut squash until edges begin to turn brown.  Add garlic, sage and salt.  Let squash cook for two- three minutes.  Add chicken broth and kale then cover and simmer for about seven minutes.

Once the kale is wilted, mix in a ¼ cup of the Parmesan cheese.  Keep in oven safe sauté pan or transfer to a baking dish.

Top with remaining 1/4 C Parmesan.  Broil on high until a crust forms on top, about 2-3 minutes.  Remove from oven and serve hot!

Sweet Potato & Apple Hash

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Have you been thinking about a good post workout smart carb? Well nothing is better than the sweet potato! This recipe is is so simple! It’s a chop n’ drop one pot dish. Throw a couple of eggs on the side and you’ve got an awesome post workout meal loaded with protein and smart carb starches!

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Cream of Mushroom Sauce

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When I was in college at Mississippi State we use to eat at a restaurant called “Anthony’s,” which served this amazing plate of food called the “Chicken Anthony.” This plate was fried chicken COVERED in a wonderful mushroom cream sauce. I love fried chicken. I love a mushroom cream sauce. But fried chicken and creamy sauces love some love handles. I do NOT like love handles. This calls for a Recipe Re-Vamp!!

The goal of a “recipe re-vamp” is to try to get the same flavors and texture as the original, but substituting out all the not-so-clean ingredients. Here is my take of “cream” of mushroom/mushroom cream sauce, and it’s a winner!! Okay but a side note: The flavor is there but it’s not super thick. But it doesn’t matter because it taste amazing over my chicken!!!!

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Crock Pot Lentil Taco Stew

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This turned out so good! I have been wanting to add lentils to my menu for some time, but just never made the effort. Our CK recipes are all about easy, no hassle cooking so I knew crock pot was the way to go for this one. Just plop everything together, set it and forget it.

Crock Pot Lentil Taco Stew

Ingredients:

  • 2 cups lentils, rinsed – I used red lentils
  • 2 chicken breast
  • 4 cups chicken stock
  • 1 onion chopped – I used frozen chopped onion
  • 2 – 15 oz cans diced tomatoes

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Spaghetti Sauce

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You never have to buy jarred or packets again! Many jarred sauces and mixes have added sugar. The only sugar found in this is from the tomatoes. Just a few spices and tomato sauce and you’ve got a flavorful sauce to use in any meal, like our Sweet Potato Lasagna!

Ingredients:

  • 15 oz can tomato sauce
  • 15 oz can diced tomatoes
  • 1 small onion – cook onions with meat or sub out for onion powder
  • 1/4 cup chicken stock (or more if needed)
  • 1 pound turkey meat — optional

Dry Ingredients:

  • 1/2 tbs+ dried basil
  • 1/2 tbs+ dried oregano
  • 1 tsp dried thyme
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp+ kosher salt — I go by taste, you can always add more at the end.
  • 2 tsp arrowroot flour or cornstarch

Directions:

Cook onions and meat in 1 tbs of olive oil, over medium-high heat. Drain juices, then add the rest of ingredients. Simmer for about 10-15 minutes, add more stock if needed. Arrowroot flour will thicken up the sauce.

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Kale Apple Salad with Lemon Vinaigrette

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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

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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

Ingredients
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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Enchilada Bell Pepper

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Ingredients
  • 1 pound of ground turkey meat
  • 4 very large bell peppers
  • 1 can black beans – drained and rinsed
  • 1 can diced tomatoes – drained
  • 1/4 cup + chicken stock
  • salsa
  • 4 tbs low fat mozzarella cheese – optional
  • 1 tsp arrowroot flour or corn starch – optional, for thickening, found in baking/flour section of grocery store
  • 1 tbs extra virgin olive oil (or other fat)

seasonings

  • 2 tsp chili powder
  • 2 tsp cumin
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2-1 tsp salt

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Roasted Balsamic Carrots

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Clean Kitchen Roasted Balsamic Carrots

Took maybe 3 minutes to prep!
Couple of tips:
I wish I had put more balsamic on my carrots! I may go 3 tbs next time. The longer they roasted the sweeter the carrots got.

All in all this entire meal was so easy. I premixed VSC meatloaf muffin recipe this morning before Work, saved in fridge. Started carrots first in oven, then about half way added meatloaf muffins to oven. While everything roasted I made some quick garlic green beans. Literally 10 minutes of total prep and “cooking” was done on my part. Dinner was ready in 40 min, but it was the easiest 40 minutes of “cooking!”

Ingredients:
• Bag of baby carrots
• 2 tablespoons ghee or olive oil. I use my Tinstar Foods Brown Butter ghee!
• 3+ tablespoons balsamic vinegar – just eyeball, just enough cover the carrots in a little
• 5 cloves garlic, minced or garlic powder
• 1 teaspoon dried thyme
• Kosher salt and freshly ground black pepper, to taste
Directions:
• Preheat oven to 375 degrees F.
• Place carrots in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
• Place into oven and bake for 40 minutes, or until tender.

Looking for more recipes that use balsamic? Check out the recipes here! https://vsccleankitchen.com/2018/07/26/stuffed-sweet-potatoes/

Broccoli Salad with Avocado Citrus Dressing

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Raw veggies are hard for some people to eat, so why not toss them with a yummy dressing rich in omega 3 fats! Broccoli is a very sturdy veggie, which can hold fresh in the fridge for a few days, even mixed with the dressing. This broccoli salad with avocado citrus dressing recipe is a great prep for fast veggie portions, and can make several days worth of servings in short order!

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