1 pound boneless, skinless chicken breasts, cooked and shredded
1/2 – 1 teaspoon kosher salt, divided
1 tablespoon avocado oil
2 small red, yellow, or orange bell peppers, cored and diced
1 medium yellow onion, diced
1 teaspoon chili powder
3/4 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon black pepper
2 cups reduced-fat shredded Monterey jack or Mexican blend cheese, divided
1 1/2 cups plain nonfat Greek yogurt
2 (4-ounce) cans diced green chiles, drained
8 (7-inch) whole wheat flour tortillas
1 (15-ounce) can green enchilada sauce
For serving: diced fresh tomato, fresh cilantro, diced avocado, diced red onion, as desired
1. Pre-prep: cook and shred chicken.
2. Preheat the oven to 350 degrees F. Lightly coat a 9×13-inch casserole dish with baking spray and set aside.
3. Heat the oil in a large skillet or sauté pan on medium heat. Once oil the is warm, add the peppers and onion. Cook, stirring occasionally, until the vegetables soften and the onions become translucent, about 8 to 10 minutes.
4. Add shredded chicken to the skillet along with 1/2 teaspoon salt, chili powder, garlic powder, cumin, and black pepper. Stir to coat evenly, then remove the skillet from the heat and let cool.
5. In a large bowl, combine 1 cup of the cheese, Greek yogurt, and green chilies. Once the chicken and veggie mixture has cooled to nearly room temperature, add it to the bowl with the yogurt mixture and stir to coat evenly.
6. Fill each tortilla with a slightly heaping 1/2 cup of the chicken-yogurt mixture. Roll closed and place in the prepared dish, seam side down. Repeat with the remaining tortillas. Pour the green enchilada sauce evenly over the top, cover the pan, then bake for 30 minutes.
7. Remove the pan from the oven, uncover, and sprinkle with the remaining 1 cup of shredded cheese. Bake uncovered for 5 additional minutes, until the cheese is melted.
8. Sprinkle with desired toppings and enjoy!
Falling in love with red was NOT easy for me to do, but I finally found a recipe that hit home with the taste buds and with the tummy. I've never loved Italian food or the taste of tomato based dishes but this easy sauce has totally changed my mind.
This turkey and tomato roasted red sauce takes under an hour to make and is perfect for over noodles (pictured above with Banza chickpea noodles), on a pizza, or in a lasagna. Can you say leftovers?
Bon appetit! xx C
1 1/2 lbs ground turkey
3 teaspoons minced garlic
2 cans tomato puree (29 oz. each)
2 cans diced tomatoes with juice (14.5 oz. each)
2 teaspoons salt
2 teaspoons leamon juice
2 teaspoons EVOO
2 teaspoons oregano
2 teaspoons basil
1 teaspoon thyme
1 teaspoon crushed red pepper
1. In large saucepan, brown the ground turkey with the garlic and then drain.
2. Add in the rest of the ingredients and bring to a low boil, stirring occasionally.
3. Once the sauce is heated through at the low boil, reduce the burner temp to low and simmer uncovered for 45 minutes (I recommend using a screen cover).
4. Serve immediately or allow sauce to cool and then store in fridge/freeze.
The season of soup is officially upon us and this one is my very favorite chicken noodle. The flavors are simple and remind me of childhood - warming you from the belly up. Unfortunately, with the change in the weather usually comes flu season (if you're anything like me) so this is a great one to make now (in less than 30 min might I remind you!) and throw into your freezer for when you or your kiddos are feeling under the weather.
I love to serve mine with some really yummy toasted whole wheat bread on the side. If this doesn't scream fall, I don't know what does!
2 tablespoons extra virgin olive oil
1 cup carrots, peeled and sliced thin (about 1 1/2 large carrots - I used rainbow carrots in the above)
1 cup celery, sliced thin (about 2 stalks)
1 cup sweet Vidalia or yellow onion, peeled and diced small (about 1 medium onion)
2 garlic cloves, minced
64 ounces (8 cups) low-sodium chicken broth
2 bay leaves
1 teaspoon fresh thyme (or 1/2 teaspoon dried thyme)
1/2 teaspoon dried oregano
1 teaspoon pepper, or to taste
12 ounces wide egg noodles
2 cups shredded cooked chicken
3 to 4 tablespoons fresh flat-leaf parsley leaves, finely chopped
1 tablespoon lemon juice, optional
salt, to taste
1. To a large Dutch oven, add EVOO and heat over medium-high heat to warm.
2. Add the carrots, celery, onion, and sauté for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
3. Add the garlic and sauté for another 1 to 2 minutes.
4. Add the chicken broth, bay leaves, thyme, oregano, pepper, and bring to a boil. Allow mixture to boil gently for about 5 minutes or until vegetables are fork-tender.
5. Add the egg noodles and boil mixture for about 10 minutes, or until noodles are soft and cooked through. (At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay. At the end you will adjust the salt level.)
6. Add the chicken, parsley, optional lemon juice (brightens up the flavor), and boil 1 to 2 minutes, or until chicken is warmed through. Taste soup and add salt to taste. I added about 1 tablespoon but this will vary based on how salty the brand of chicken broth used is, how salty the rotisserie chicken is, and personal preference. Make any necessary seasoning adjustments (i.e. more salt, pepper, herbs, etc.), remove the bay leaves, and serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.
Looking for a new protein to throw into your meal prep routine? Well let me tell you, this one here takes the cake! (get it, salmon cake?)
As I've mentioned probably one hundred thousand times on my Instagram page, meal prepping is the key to success for those looking to stay on track with their diet. When life gets crazy and free time becomes scarce our clean eating is usually the first thing to be sacrificed. And I get it...I am totally guilty of this! That's why I started meal prepping - preparing protein, fruits and vegetables (usually not full meals) on Sunday evenings to be enjoyed in various ways throughout the week. It. saves. me.
This week, I added in salmon cakes to the mix. Traditionally I oven bake my salmon and call it a day but decided to take it a step further to switch up the routine and meals a bit. These salmon cakes are soooo easy to throw together, store super well and are really great in a variety of dishes - think salads, sandwiches, crumbled in tacos, etc.
Recipe on how to make below!
2 salmon fillets
Extra virgin olive oil
1/4 cup whole wheat bread crumbs*
Additional seasoning of your choice
*you can sub for seasoned bread crumbs to switch up flavor, just watch for ingredients!
1. Place salmon in baking dish and drizzle with EVOO, then sprinkle with salt and pepper
2. Bake salmon at 400 degrees for about 30-35 minutes (you want the salmon to be slightly undercooked since you'll continue to cook after cakes are formed)
3. Once done, pull salmon out of the oven and place in medium size mixing bowl then shred with a fork
4. Add bread crumbs, egg and seasoning and mix thoroughly and then form patties about 1/2 inch thick and about 2 inches across (two fillets should make about eight patties depending on size of fillets)
5. Warm about 1TB of EVOO in a large frying pan and then place patties in the pan, cooking for about 1 1/2 - 2 minutes on each side or until each side is slightly browned
It's officially fall which means crockpot recipes will be on repeat for the next few months. And my first to share is my all time favorite - white bean chicken chili. The recipe is really simple and straightforward, there are only a few steps for prep, and the recipe makes a large batch perfect for storing in the fridge for leftovers or even freezing.
Chilis are really a fall staple in our home because of the vibrant flavor and satisfying taste. When the soup broth starts to run low in my leftovers (kinda like the photo above), I love to throw the veggies + protein into other dishes. I'll be showing more of this on my Instagram later this week, but it's amazing for a variety of leftovers including salads, enchiladas, omelettes, burritos, nachos, + more. Stay tuned!
As for now, throw this into your slow cooker, throw on some football, and C H I L L.
Happy fall y'all! xx
2 chicken breasts
1 teaspoon chili powder
1 teaspoon cumin
1 small onion, chopped
4 garlic cloves, minced
1/2 tsp ground oregano
1/2 tsp ground coriander
Dash of cayenne pepper
2 (4.5) oz cans diced green chiles
15 oz can white corn, drained and rinsed
2 15.5 oz cans white beans (I used Cannellini and Small White beans)
14.5 oz can organic chicken broth
3 tablespoons oil of your choice
3 tablespoons whole wheat flour
1 cup unsweetened almond milk
1 cube chicken bouillon
1/2 tsp white pepper
1 teaspoon salt
1/2 cup non-dairy unsweetened yogurt
Optional for serving-
1. Season the chicken breasts with salt and pepper and place them at the bottom of the crock pot. Add in the chili powder, cumin, onion, garlic, oregano, coriander, cayenne pepper, green chiles, white corn, white beans, and chicken broth. Stir to combine, cover, and heat on “low’ for 6-8 hours (or "high" for 3-4 hours if you're in a bind) or until chicken shreds easily with a fork.
4. An hour before serving, put oil in a small saucepan over medium-high heat. Once warmed, whisk in the flour. Whisk constantly, until the flour and oil brown lightly and thicken. Then, slowly whisk in the almond milk. Add in the chicken bouillon, and continue to whisk as the sauce cooks and thickens and the bouillon cube breaks down, about 5 minutes.
5. Remove the saucepan from heat and mix in the white pepper and salt. Pour into the chicken chili.
6. Add the non-dairy yogurt to the chicken chili and stir well to combine. If the chicken hasn’t shredded as you stirred, remove the chicken from the chili and shred with forks before returning to the chili. Cook for an additional hour.
7. Serve with lime, avocado, cilantro, and (of course) tortilla chips!
Taco Tuesday rolls around and it still feels like Monday and you haven't made it to the grocery store yet...so what's for dinner? These veggie tacos are it! Its likely that you'll already have you what you need in the fridge (#winning), they're easy to make and are full of flavor.
It's not uncommon for me to skip meat for lunch or dinner and mushrooms have become my favorite substitute. They're a great source of protein, Vitamin C and iron, really take on the flavor of the oils and seasonings you're cooking with, and have a meat-like texture to them - making them a great option to include in almost any dish. I opted for kale, bell peppers and black beans in my taco as well but you can really get creative and throw your favorite vegetables (or even fruits) into the mix.
Take on this recipe for Taco Tuesday and tag @wingspanwellness in your photos!
1/2 can black beans, rinsed and dried
1 1/2 cups mushrooms (pick your fav!)
1 cup kale, rinsed and dried
1 bell pepper (any color will do), rinsed and thinly sliced
Non-dairy unsweetened yogurt
Organic peppercorn ranch seasoning
1 large avocado
Homemade taco seasoning
1. Place mushrooms, kale and bell peppers in a mixing bowl with about 1 TB of avocado oil and taco seasoning to taste and mix well
2. To prepare dairy-free avocado cream sauce, place avocado, 1/2 cup of non-dairy yogurt and 1 TB ranch seasoning into a blender and blend on low until combined well (avocado should no longer be chunky/meaty), once done place in a small serving bowl and put in the fridge until ready to serve
3. To prepare black beans, heat on low on the stove while veggies and tortillas are cooking, stirring intermittently
4. Place seasoned vegetable mix in a large stir fry pan and continue to stir on low/medium heat until kale takes on a dark color, peppers have softened and mushrooms have darkened in color (this took about 10 min for me in a cast iron pan)
5. While the vegetables are cooking, warm corn tortillas on a frying pan flipping until slightly browned on each side
6. Layer corn tortillas with black beans, veggie mix and then drizzle with avocado cream sauce and serve while hot
I could honestly eat Mexican food three-times a day so coming up with guilt-free recipes that taste super guilty makes me O H S O H A P P Y.
These mahi-mahi fish tacos with carrot, apple and avo "cream" slaw are light enough for hot summer days, quick to throw together and restaurant quality IMO. I find that, for me, avocado is a fabulous substitution for dairy products in recipes. It has the same rich and satisfying flavor and keeps my meals (and tummy) on track PLUS its a great source of healthy fats (great for your skin!).
I think you'll love these as much as I do! xx
2 fish filets (I used Mahi Mahi)
3 TB taco seasoning (I make my own)
1 cup Trader Joe's Cruciferous Crunch Collection
1/4 cup diced carrots
1/4 cup diced honeycrisp apple
1/4 cup non-dairy yogurt
1 TB lime juice
*makes roughly 6 tacos
1. Drizzle fish filets with olive or avocado oil and then rub taco seasoning in on both sides. Bake at 400 for around 25-30 minutes (depending on size of filets)
2. Use a blender or food processor to combine avocado, yogurt and lime juice
3. Combine lettuces, carrots, apple and avocado mixture together until avo "cream" sauce is well distributed
4. While fish is cooking, warm or brown corn tortillas on the stove
5. Once fish is done, shred filets and then fill tortillas with fish and slaw
6. Serve with your favorite sides + enjoy
I am seriously obsessed with power bowls right now. They are the perfect combo of carbs, fat and protein, of crunchy, sweet and hearty and are the perfect go-to meal for busy weeknights.
Last night's dinner was a chicken and veggie power bowl with a base of quinoa, plus finely shredded chicken breast, kale, zucchini fresh from my dad's garden (I can't tell you how much I love farm-to-table), red bell pepper, mushroom, roasted chickpeas, avocado, sweet potato flax seed crackers and homemade honey tahini dressing. Can you say Y U M ?
Here's why this combo makes for a powerful dinner -
Power. Bowl. Need I say more? Recipe below!
Shredded chicken breast
Red bell pepper, sliced
Sweet potato flax seed crackers (or whatever else you like for crunch!)
Salt and pepper (to taste)
For the dressing-
Apple cider vinegar
1. My quinoa and chicken were meal prepped ahead of time, but if not prepare both and set aside
2. Combine zucchini, mushroom and chickpeas in a mixing boil with olive oil and turmeric
3. Spread oiled veggies/legumes on a cookie sheet and bake at 400 for about 25 minutes or until golden brown
4. Rinse kale and break into bite size pieces (I use my hands)
5. For dressing, mix about two parts tahini to one part water, honey and apple cider vinegar and stir well, continuing to add water to obtain desired consistency
5. Fill bowls with a mixture of quinoa, chicken, kale, bell pepper + roasted veggies/legumes and then top with crackers and avocado
6. Drizzle with dressing and enjoy!
This Thai Cashew Chopped Salad with Ginger Peanut Sauce is the perfect light and crunchy summer salad to add into your meal planning. During the warmer months, anything that is easy to throw together and that doesn't heat up my house is at the top of my list.
I served this at girl's night tonight alongside grilled mahi mahi to incorporate some lean protein and it was the perfect paring.
4 cups Romaine, chopped
½ head red cabbage, chopped
½ cup sliced carrots
½ cup edamame, shelled
1 yellow bell pepper, chopped
1 red bell pepper, chopped
3 green onions, chopped
½ cup cashews (I used roasted)
1/2 cup crunchy lo mein noodles
Ginger Peanut Dressing:
⅓ cup peanut butter
2 tablespoons honey
3 teaspoons freshly grated ginger
2 tablespoons rice vinegar
2 teaspoon sesame oil
Water to thin (I used about 2 TB)
1. In a small bowl whisk together the peanut butter, honey, ginger, rice vinegar, and sesame oil. Add water 1 Tablespoon at a time until you have your desired consistency.
2. In a large bowl, combine romaine, red cabbage, carrots, edamame, red and yellow bell pepper, green onions, and cashews. Toss.
3. Drizzle on the ginger peanut sauce and serve.
One of my favorite parts of healthy eating and advising is the challenge of taking a fan-favorite and making it Wingspan-approved. My husband is a serious pizza lover, so this was high on my list when we got married.
This twist on pizza made on a whole wheat lavash is a crowd pleaser in our house! The lavash gets light and crispy when broiled in the oven and is hearty enough to carry the load of our favorite toppings. You really can't go wrong here - throw what you love on top and broil for a few minutes on high. Recipe for last night's Turkey Bacon Ranch pizza is below!
1 Trader Joe's whole wheat lavash
1/4 cup your favorite red sauce
4 slices your favorite organic turkey breast
1/4 cup cooked + crumbled bacon
1/4 cup cheddar cheese*
Drizzle of light ranch*
*I sub out avocado for cheese and skip the ranch on mine and it's still yummy!
1. Spread red sauce on lavash
2. Sprinkle with toppings
3. Broil for 5-7 minutes or until cheese is melted + edges of lavash are browned