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To Better Health

Recipes

  • Kale Chips

  • Grilled Chicken Breast

  • Frozen Banana Whips

 Kale Chips

“Olive oil and fresh kale leaves turn into a delicious and nutritious low calorie baked snack.”

Ingredients:

  • 1 bunch of kale
  • Olive oil cooking spray or mister

Optional Spices:

  • Garlic powder
  • Black pepper
  • Paprika
  • Cayenne pepper
  • Coriander
  • Dill

Directions:

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Mist or spray kale with olive oil and sprinkle with seasonings.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

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Marinated Grilled Chicken Breast

Enjoy this moist, juicy, flavorful chicken breast recipe.

Servings: 8 each

Ingredients:

  • 8 boneless skinless chicken breasts

Marinade

  • 3/4 cup Balsamic, red wine or apple cider vinegar OR red or white wine
  • 1/8 cup Olive oil (optional)
  • 1 tbls Lemon or lime juice (use instead of salt)
  • 1 tsp Italian seasonings
  • 1 tsp Garlic powder or minced garlic
  • 1 tsp Basil
  • 1 tsp Tarragon
  • 1/4 tsp Black pepper

Directions:

  1. Place chicken breasts flat in a container.
  2. In a clear jar or bowl, mix together marinade ingredients
  3. Pour marinade over chicken. Refrigerate for 30 minutes.
  4. Remove chicken from pan.  
  5. Place chicken on grill and cook until done.
  6. Transfer marinade to a sauce pan and bring to a boil on grill for 15 minutes.  Drizzle cooked marinade on chicken.

Serve hot or chilled. Keep leftovers refrigerated. Reheat or eat cold with a salad or side vegetable and starch for lunch or dinner the next day. Enjoy.

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Frozen Banana Whips

Enjoy a 1/2 cup of this decadent low calorie dessert when looking for something cold and refreshing!

Ingredients:

  • 1 frozen banana
  • 1 tbsp. cocoa powder
  • 1/2 cup unsweetened almond milk (or other unsweetened milk alternative)
  • 1 tsp ground cinnamon
  • 1/2 tsp vanilla extract

Optional Ingredient:

  • 1 tbsp. all natural peanut butter

Instructions:

  1. Add all ingredients to a food processor and set to puree for 15 to 20 seconds or until smooth.
  2. Pour batter into a freezer-safe, air-tight container and freeze for at least 1 hour (overnight is best).

Makes 2 portions.

Nutritional Content

    • 73 calories per serving
    • 16.5 grams carbohydrates
    • 1.5 grams protein
    • 7 grams naturally occurring sugar
    • 3 grams fiber
    • 126 calories per serving
    • 18 grams carbohydrates
    • 3.5 grams protein
    • 7.5 grams naturally occurring sugar
    • 3.5 grams fiber

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