Oh eggs, I heart you!

4 egg whites
1/8 c. cheese (which ever you prefer)
1 tsp. Cayenne pepper
a dash of sea salt
1/4 of a green bell pepper chopped.

These eggs are so good.  They are my go to food if I have 5 minutes to actually cook them.  Good anytime of the day.

The breakfast smothie

1/4 Strawberry greek yogurt
1/2 frozen strawberries
1 c. Almond milk
handful of spinach

Blend it up and serve it up.  It should make enough for two adults or a few kiddos.

THe daily breakfast.

1/2 C.Low fat all natural vanilla yogurt
A handfull of blackberries and raspberries.

I eat this nearly everday.

Spicy Honey Chicken

8 boneless skinless chicken thighs, about 2lbs (Yes, Thighs!!)
everyone is always asking me if they can use breasts for this. Sure you can, but I’m tellin’
ya right now it’s better with thighs.

 2 t vegetable oil
Rub

2 t granulated garlic
2 t chili powder
1/2 t onion powder
1/2 t coriander
1 t kosher salt
1 t cumin
1/2 t chipotle chili powder

Glaze
1/2 C Honey
1T Cider Vinegar

Combine the rub spices in bowl and mix well.

Use kitchen shears (or a pair of clean scissors) to trim off any excess fat from the chicken pieces.Pat dry. Drizzle oil over chicken and rub in with your hands to lightly coat all the pieces. Then toss chicken with the spice rub to coat all sides well. Use your hands and get in there! Grill chicken for 3-5 minutes on each side, until cooked through.

While chicken is cooking, warm honey in the microwave so it’s not so thick. Add the vinegar and combine well. Reserve 2T honey glaze for later. Take the rest and brush on chicken (both sides) in the final moments of grilling.

I’m gonna warn you that this can make a hot mess, literally. It’s sugar, and it’s gonna drip. But the smelly smoke is worth it for a minute or two. Just leave your grill on for a few minutes after the chicken is done to burn off any excess glaze. It’s totally worth it once you taste this stuff.

If you don’t have a bbq, try it on an indoor grill pan or use your broiler. Just be sure to open a window in case you burn your glaze!

Tosca’s Keep-It-Tight Tilapia

     

Nutritional Value per Filet:

Calories: 183.25
Calories from Fat: 78.5
Total Fat: 9 g
Saturated Fat: 1.7 g
Total Carbs: 2.6 g
Fiber: 1 g
Protein: 23 g
Sodium: 153 mg
Cholesterol: 57 mg Sugar: 0.2 g

Ingredients

• ¼ cup / 60 ml extra virgin olive oil
• 3 cloves garlic, minced or pressed
• 1 tsp / 5 ml paprika
• 1 tsp / 5 ml ginger
• 1 tsp / 5 ml fresh ground black pepper
• 1 tsp / 5 ml dried mustard
• 1 tsp / 5 ml oregano
• 1 tsp / 5 ml chili powder
• 1 pinch cayenne pepper
• 4 tilapia filets, thawed

Preparation

1. Preheat oven to 400ºF/ 205ºC. Line your baking sheet with parchment paper.
2. In a medium-sized bowl combine olive oil, garlic and seasonings.
3. Dip each filet into the seasoning and place it on the baking sheet.
4. Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.
5. Bake for 10 minutes.

Cucumber Sandwiches

Tomato, goat cheese, lettuce, and cucumbers...Enjo