Mediterranean Madness

Mediterranean Madness

I recently had a request to make a complete meal based on the basics of clean eating and I must say that was a fantastic idea! We are going to take good wholesome foods that feed our bodies and minds and put them into a meal. We will have a salad that has good fats and good carbs and shish kabobs that are packed full of lean proteins, now this is a recipe to a beautifully built body! Now, to the kitchen for some Greek goodness!

Skinny Shopping List:

Remember what I said about making that list? This recipe has quite a few ingredients so remember to write them down before we find ourselves in the candy isle!

Shish Kabobs-

2lbs of Chicken Breasts (By time we are done cleaning them we will be down to about 1.5lbs haha)

4oz 0% Fage Greek Yogurt

1 pkg. White Mushrooms (about 30 pieces)

½ Lemon (1 Tbsp. Juice Only - We will use the other half for our saladJ)

1 Tbsp. Dill

2 Tbsp. Minced Garlic

Kale Salad-

1 C Kale (large bunch)

½ C Grape Tomatoes (Cherry tomatoes are good too J)

1/3 C Red Onion (Diced)

1 Can Garbanzo Beans (Mmmm Hummus!)

½ C Fat Free Feta (If we want it to be Ethnic we NEED Feta! ♥)

½ Medium Yellow Pepper (Cored and Diced)

1 Small Cucumber (About 6-7”)

½ Lemon (1-2 Tbsp. Juice only – Did you know that throwing lemon halves into your garbage disposal will not only freshen it but it will also clear up all the junk stuck on the blades ect, just flip the switch and grind ‘em up! Little everyday kitchen tip of ya’)

2 Tsp. Minced Garlic

½ Tsp. Black Pepper (tri-color peppercorn would be amazing if you have it! If not every day pepper is A-Okay!)

½ Tsp. Basil (Dried basil is great; if you want to take the time for fresh…go for it!)

Dash of Sea Salt (this means literally two turns of the grinder or a sprinkle of the shakerJ)

1 Tbsp. Extra Virgin Olive Oil (ßGood Fats!)

2-3 Tbsp. Red Wine Vinegar (Sooo Good on Salads ♥)

Tools and Gadgets:

Shish Kabobs-

Grill (you can use the oven if you so choose – 375 Degrees for approx. 25 minutes – Turn at 15 minutes)

Cutting Board

Knife (needed to clean chicken)

Measuring Spoon

Large Gallon Zip Lock Bag

Shallow Baking Dish (you can either marinate your chicken in a dish or in the bag – the bag makes it easier to mix the marinate but if you bake the chicken I suggest you use the shallow baking dish)

Skewers

Strainer

Kale Salad-

Cutting Board

Can Opener

Strainer

Knife (For cutting your veggiesJ)

Large Mixing Bowl

Measuring Cup

Measuring Spoons

Shaker Cup (Optional ) or Small Bowl

Tongs for Tossing your Kale Salad

Directions to a Delicious Dinner (or lunch or breakfast haha):

Rinse your mushrooms and set a side

Clean all the fat from your chicken and discard – weigh out about 1.5-2lbs of chicken

Cut into square inch pieces (I ended up with 36 pieces)

Now take your skewers and rotate mushroom, chicken, mushroom, chicken and set aside

            You should have 6 skewers with about 3-4 mushrooms and 5 pieces of chicken

1) Clean Chicken 2) Cut into square inch pieces
3) Skewer Mushroom 4) then Skewer Chicken and keep rotating



1) Should look like this 2) Yields approx 6 Skewers
7) Add 1 Tbsp. Lemon Juice into your bag 2) Add Basil



In your Large bag or shallow dish mix Greek Yogurt, Dill, Minced Garlic and Freshly Squeezed Lemon – Mix well

9) Add Minced Garlic 10) Add Yogurt
11) - 12) Mix by Squeezing and Rubbing Bag



13) Place Kabobs in Bag *Note the skewers will poke out the sides
14) Submerge each one so its coated evenly
15) I put mine in a shallow dish in case it leaked and let it marinate in the fridge for 24 hours



Now submerge your kabobs into the yogurt mixture and let marinate for about 24 hours

24 Hours Later……..

Heat up your grill

Start Prepping for your salad -

1) Kale Leaf 2) Remove Spine / Stem
3) Cut into small Pieces 4) Place in Bowl

Rinse all of your vegetables

Cut the Stems and spine from your kale (this is very hard to chew and we want a easy to eat salad)

Now Chop Dice and Slice all of your remaining veggies, rinse your beans and place in mixing bowl

5) Quarter your Cucumber down the length 6) Cube
7) Add to Bowl 8) Cut your pepper in half

9) Core your Pepper 10) Cube
11) Add to Bowl 12) Cut each end of Onion and remove the outside layer

13) 1 slice should equal approx 1/3 C 14) Dice
15) Add Tomatoes and Onions to Bowl 16) Add Rinsed garbazo beans (No liquid)

At this time you can place your Shish Kabobs on your grill on medium heat

Cook for approx. 15 minutes

16) Place Kabobs on Grill 17) Cook for approx 15-20 Minutes
18) Turn and Grill for approx 10-15 More Minutes

While your chicken is grilling let us finish up our salad J

You can either mix your spices and oil in a bowl or a shaker cup, I chose a shaker cup ♥

Add your lemon, salt, pepper, garlic, basil, oil, red wine vinegar and fat free feta into your shaker cup (or bowl) and mix well

1) My Favorite Blender Bottle 2) Add Lemon / Spices
3) Add Fat Free Feta 4) Toss with Salad Well, Coating all of the Veggies

We will now toss our kale salad with the dressing we just created (make sure to toss it well assuring nothing is settled on the bottom of the bowl)

Yummmmm ♥

You should be able to turn your chicken now

cook for an addition 10 minutes

Now it’s time to clean up and get ready for a Yummy Mediterranean Meal!

After your Chicken is cooked through (no pink) Turn off your grill, plate your food and ENJOY!!! ♥ MmmmMmmmMmmm Mediterranean Madness!



Skinny on the Nutrition:

Kale Summer Salad –

Yields 6 servings

Serving Size – Approx 1 Cup

Calories ……………….. 135

Carbs ……………………. 16.75g

Fat ……………………….. 3.5g

Sugar …………………… 3g

Protein ……………….. 9g

Fiber ……………………. 4.5g



***Nutrition is based off of brand recommendations and serving size.

Mediterranean Chicken Kabobs –

Yields 6 servings

Serving Size –1 kabob approx 4oz Meat

Calories ……………….. 127.5

Carbs ……………………. 1.5g



Fat ……………………….. 1.5g

Sugar …………………… <1g

Protein ……………….. 25g

Fiber ……………………. <1g

***Nutrition is based off of brand recommendations and serving size.

Thank You for stopping by! Drop by again for next week’s recipe J!

XOXO

Magan



Brett and I at our Friend's Beautiful Wedding
♥♥♥



Magnificent Muffins

Magnificent Muffins

We all have come to love breakfast foods, especially when it comes to the sweet stuff! But let’s face it most of those sweet treats are exceedingly full of fat, carbs and sugar! It is always my goal to make treats that not only taste delicious but won’t affect our waistlines. Since we all have different favorites when it comes to muffins I chose three of the most common muffins and converted them into a slim trim fitness friendly guiltless treats♥. These recipes will only yield 6 muffins since we don’t want to mow down a dozen muffins in one day haha, believe me I have done some damage while baking! Let us just considerate it precautionary action against our inner fat kid ♥.

Dairy Allergy? Use a plain non-dairy yogurt (soy, coconut, almond) and squeeze half a small lemon into ½ C of the yogurt and mix well. Continue with the recipe as stated subbing your yogurt mixture for the sour cream. Note - This will change your nutrition information.

Skinny Grocery List:

Ingredients for all 3 –

½ C Stevia (You can use Splenda Note: it does change the nutrition)

1 C Rolled Oats Flour (We will be making our own Flour so pick up 1 – 1.5 C Rolled Oats)

½ C Fat Free Sour Cream (I chose Knudsen’s since it is all natural – Made from Happy Cows ♥)

1 Egg White (large)

1 Whole Egg (large)

¼ C All Natural Soda (I Chose Hansen’s Diet Black Cherry since it is natural and sugar free, feel free to use Diet 7up or Fresca Mmmmm)

¾ Tsp. Baking Soda

½ Tsp. Sea Salt (Regular table salt is just fine)

1 Tsp Vanilla Extract

Powerful Pumpkin Muffins –

            Add to Skinny Grocery List

                        ½ C Pumpkin Fluff (I like to use Libby’s because once again it is all natural ♥)

                        ¼ Tsp. Nutmeg

                        ¼ Tsp. Cinnamon

**Note: When adding Nutmeg or Cinnamon a Mill (Grinder) makes a huge difference in taste!

If you have the time to grind your spices go for it, but it is not a must.

Blissful Blueberry –

            Add to Skinny Grocery List

                        ¾ C Blueberries

                        1 Tsp. Vanilla Extract

Buff Banana –

            Add to Skinny Grocery List

                         ¾  approx 7” (Medium) Banana

                        ¼ Tsp. Nutmeg

                        ¼ Tsp. Cinnamon

If you ever have an over-ripe batch of bananas save them!
Throw them in the freezer for Banana Bread, Cookies or Muffins.
All you have to do is throw them in the microwave on defrost!





Tools to Tackle our Muffins:

Blender

Measuring Cup

Measuring Spoons

Medium Mixing Bowl

Small Bowl

Spatula

Muffin Pan

Muffin Cup Liners (Optional – You can grease the pan or Coat it with flour so they don’t stick)

Whisk (If you don’t feel like whisking, use a mixer)



I love to use fun colored cup liners!



Directions to these Little Delectable Delights!:

Preheat Oven to 350 Degrees

Measure out a heaping Cup of Rolled Oats and Pulse in the blender on high until they are powder and have flour like texture



1) Heaping Cup of Oats 2) Pulse until it reaches a flour texture
3) Measure Sour Cream and Baking Soda 4) Mix and Set Aside to Rise



In your small bowl mix Sour Cream and Baking Soda, Stir and Set aside (Leave enough room for the mixture to rise)

In your medium bowl cream together egg, egg white, Stevia, Soda, Sea Salt, Vanilla Extract and Oat Flour, Mix Well





5) Add Egg and Egg White 6) Whisk

7) - 8) Add Stevia, Salt, Vanilla Extract, Soda and Oats



Add your chosen muffin ingredients and your sour cream and baking soda mixture to your medium bowl, Mix well





9) Mix Well
10) This is what the Sour Cream and Baking Soda/Powder Should Look Like
11) Add Sour Cream Mixture to Batter and Mix Well

If you have not chosen to use muffin cup liners spray your pan with nonstick spray or coat with flour

If you did use muffin cup liners place one in each muffin cup area ♥



Add Your Chosen Flavor and Mix Well
This is what your Batter Should Look Like :)
Put your muffin Cups in Place!



Portion out your batter evenly (yields 6 muffins)

Bake on the middle rack

                        Banana - 20-22 Minutes

                        Pumpkin - 23-25 Minutes

                        Blueberry - 21-23 Minutes

Clean up and get ready for some muffin goodness!

Remove muffins from oven, check that they are cooked through

            Best way to check that cakes and breads are fully cooked is to take a knife and poke it directly down into the middle of the baked good, if it comes out clean (no batter) then it is cooked through ♥ Try it out!

If they are cooked through let them cool….after they are cooled off and edible Enjoy! Yummm Mmmm Mmmm!

Skinny on the Nutrition:

Powerful Pumpkin Muffins –

Yields 6-7 Servings

Serving Size 1 Muffin

Calories ……………….... 60

Carbs ……………………. 9g

Fat ……………………….. <1g

Sugar …………………… 2.5g

Protein ………………....... 5g

Fiber ……………………. 1.5g

***Nutrition is based off of brand recommendations and serving size.

Blissful Blueberry –

Yields 6-7 Servings

Serving Size 1 Muffin

Calories ………………..... 63

Carbs ……………………. 10g

Fat ……………………….. <1g

Sugar …………………….. 3g

Protein ………………......4.5g

Fiber ……………………. 1g

***Nutrition is based off of brand recommendations and serving size.

Buff Banana –

Yields 6-7 Servings

Serving Size 1 Muffin

Calories ………………...... 74

Carbs ……………………. 11g

Fat ……………………….. 1.5g

Sugar ……………………. 3.5g

Protein ………………....... 4.5g

Fiber ……………………..  1g

***Nutrition is based off of brand recommendations and serving size.

Were you extra good today? Did a little extra cardio? Feel free to add some All Natural Butter or Fat Free Cream Cheese to your muffin! Yum! Delish!

Thank you for stopping by! Hope to see you again for next week’s recipe!

XOXO,

Magan



My Boyfriend, Brett and I at the
Packers vs Chargers Preseason Game
My Team Lost :(
We got the Next One! Go Pack Go!!! ♥