Recipes from Katie in Tennessee

F2 WELLNESS RECIPES

Chicken Salad Wraps

INGREDIENTS

• Chicken Breast
• Nonfat, plain Greek yogurt
• Celery, chopped
• Grapes
• Dill
• Onion powder, garlic powder, cayenne
• Lettuce leaves (Bibb, Boston, Gem, Romaine)

INSTRUCTIONS

1. Cook and shred (or dice) chicken
2. Mix in remaining ingredients to taste
3. Serve in lettuce as a wrap

Frittata

INGREDIENTS

• 4 eggs
• 4 egg whites
• Water
• Veggies: broccoli, spinach, mushrooms, asparagus, tomatoes, onion

INSTRUCTIONS

1. Preheat oven to 400.
2. Sautee veggies such as mushrooms, onion, asparagus, broccoli, tomatoes, etc. Season with onion powder, garlic powder, pepper.
3. Whisk eggs and egg whites together. Add a splash of water to yield fluffier eggs.
4. Combine veggies and egg mixture in a 8 in pan.
5. Bake for 20 mins or until center is set.

Crispy Lemon Kale

INGREDIENTS

• Kale
• Red Onion
• Lemon

INSTRUCTIONS

1. Preheat the oven on broil
2. De-rib the kale and massage to soften
3. Slice onion thinly
4. Combine on a cooking sheet and squeeze half a lemon over the top
5. Broil until crispy and slightly browned

Mediterranean Meatballs

INGREDIENTS

• Lean ground meat (chicken preferred)
• Shallots, diced
• Garlic powder, onion powder, dill (fresh or dried), pepper
• Egg

INSTRUCTIONS

1. Preheat oven to 400
2. Mix all ingredients together in a bowl and form into small meatballs
3. Cook 18 – 22 minutes, or until lightly browed and cooked through
4. Serve with tzatziki and veggie kebabs

Grilled Mediterranean Kebabs

INGREDIENTS

• Chicken Breast
• Assorted Veggies: eggplant, mushrooms, red onion, bell peppers, tomatoes
• Seasoning: onion powder, garlic powder, Italian seasoning, red pepper flakes
• Minced garlic

INSTRUCTIONS

1. Dice chicken breast into large pieces (~1.5 inch pieces)
2. Toss chicken with garlic and seasoning of choice
3. Dice veggies into large pieces (2 inch pieces)
4. Toss veggies with seasoning of choice
5. Thread chicken onto kebab skewers, leaving space in between pieces to cook thoroughly
6. Thread veggies onto kebab skewers (no need to leave space between)
7. Grill at 450 for 3-4 mins on each side, flipping once
8. Serve with tzatziki & cauliflower rice

Cabbage Bowl

INGREDIENTS

• Lean Ground Meat (beef, chicken, turkey)
• Green or purple cabbage
• Red onions
• Broccoli
• Garlic powder, onion powder
• Yellow mustard

INSTRUCTIONS

1. Cook the ground meat on the stovetop
2. Thinly slice the cabbage and onions
3. Sautee cabbage, onions, and broccoli
4. Season with spices
5. Top with ground meat and yellow mustard

Ground Turkey Lettuce Wraps

INGREDIENTS

• Lean Ground Meat (beef, chicken, turkey)
• Mustard
• Tomatoes
• Onion powder, garlic powder
• Lettuce leaves (Bibb, Boston, Gem, Romaine)

INSTRUCTIONS

1. Cook the ground meat on the stovetop
2. Season with spices
3. Serve in lettuce as a wrap, topped with chopped tomatoes and yellow mustard

Tzatziki

INGREDIENTS

• 2cups plain Greek yogurt
• 1/2English cucumber
• 1tablespoon lemon juice
• 1tablespoon fresh (or dried) dill, chopped
• 1 1/2teaspoons dried oregano
• 2cloves garlic minced

INSTRUCTIONS

1. Slice cucumber in half lengthwise. Scoop seeds out with a spoon and grate into a bowl lined with paper towels. Press cucumber to release as much liquid as possible, set aside.
2. In a medium bowl, combine Greek yogurt, lemon juice, chopped dill, oregano, minced garlic, and shredded cucumber.
3. Optional: add a dash of cayenne for a kick
4. Great when used as a veggie dip (cucumbers, tomatoes, carrots) or topping for grilled chicken and veggies