Recipes Archives - Well-Choices

Oatmeal Blueberry Yogurt Pancakes

Cook Time: 10 Minutes
Servings: 2
Calories per serving 329, Protein 6g, Fat 14g, Carbs 43g, Fiber 3g

Ingredients

1 Medium Egg (1.6 oz)
1/2 Tsp Vanilla (0.1 oz)
1/2 Cup Gluten Free Rolled Oats (1.5 oz)
1/2 Banana (2.1 oz)
1/3 Cup fresh or frozen Blueberries (1.7 oz)
1/2 Tsp Baking Powder (0.1 oz)
1 Vanilla Bean Yogurt 5.3 oz (5.4 oz)

Instructions

Place all ingredients except fresh blueberries into a blender; blend until smooth.
You may need to add a teaspoon or two of almond milk if batter is too thick.
Set batter aside to thicken up for a few minutes. If batter is too thin, add a tablespoon or two more of oats and blend again.
Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat.
Drop batter by 1/4 cup onto skillet. Add a few blueberries on top. Cook until bubbles appear on top
Flip cakes and cook until golden brown on underside
Wipe skillet clean and repeat with more cooking spray and remaining batter.

Chicken Ceaser Burgers

Cook Time: 40 Minutes
Servings: 4
Calories per serving 314, Protein 26g, Fat 19g, Carbs 10g, Fiber 1g

Ingredients

1 LB Ground Chicken (16.2 oz)
2 Tbsp Caesar dressing (see below) (1.1 oz)
2 Tsp Avocado Oil or Extra-Virgin Olive Oil (0.3 oz)
2 Garlic Cloves, Minced (0.3 oz)
1 Tbsp Scallions, chopped (0.2 oz)
1 Tsp Sriracha (0.1 oz)
1 Tsp Fresh Parsley, chopped (0 oz)
1/4 Tsp Fresh Lemon Juice (0.1 oz)
1 Pinch Sea Salt (0 oz)
1 Pinch Black Pepper (0 oz)
3 Tbsp Parmesan Cheese, Grated (optional) (0.5 oz)
Dressing Ingredients:
1 Tsp Apple Cider Vinegar (0.2 oz)
2 Tsp Extra Virgin Olive Oil (0.3 oz)
1 Tsp Dijon Mustard (0.2 oz)
1/2 Tsp Anchovy Paste (0.1 oz)
1 Cup Lemon Juice (8.7 oz)
1 Garlic Clove (0.1 oz)
1 Pinch Sea Salt (0 oz)
1 Pinch Black Pepper (0 oz)
To Garnish:
3 Cups Romaine Lettuce (5 oz)
1 Cup Tomato, sliced 1 cup (6.4 oz)
1 Serving Red Onion (0 oz)
1/2 cup Greek Yogurt (Low Fat) (5.1 oz)

Instructions

Pre-heat the oven to 350F and line a baking sheet with parchment paper and set aside.
Place all of the ingredients for the dressing in a high-speed blender and pulse once (about 5 seconds) just until the dressing is thick and smooth. If you over blend, the dressing will become watery.
In a large bowl, toss all of the chicken burger ingredients and mix until well combined.
Divide the mixture into 4-parts, and shape and place 4 patties on the baking sheet. Bake for 20-25 minutes, or until the chicken is cooked through at a temperature of 165F.
Broil on high for 2-3 minutes, or until the tops become a light golden brown.
Make ceasar “slaw”: Toss in a bowl romaine lettuce and caesar Dressing.
While the burgers are baking, make caesar slaw and assemble other desired topping.

Cajun Garlic Shrimp Noodles

Cook Time: 20 Minutes
Servings: 2
Calories Per Serving 325, Protein 18g, Fat 19g, Carbs 23g, Fiber 6g

Ingredients

3 Tbsp Grass-fed Butter (1.5 oz)
1 Tsp Onion Powder (0.1 oz)
1 Tsp Paprika (0.1 oz)
1 Dash Cayenne Pepper (0.1 oz)
3 Cloves Garlic, crushed (0.3 oz)
1 Medium Onion, sliced (3.9 oz)
2 Large Zucchinis, spiraled (23.1 oz)
1 Medium Red Pepper, sliced (4.3 oz)
10 Jumbo Shrimps, peeled and deveined (4.3 oz)
1 Tsp Cajun Seasoning (0.1 oz)
1 Tsp Sea Salt (0.1 oz)
1 Dash Red Pepper Flakes (0 oz)

Instructions

Spiralize your zucchini using a spiralizer (or a mandolin) and set aside
Combine Cajun seasoning (cayenne, cajun seasoning, red pepper flakes) in a bowl and toss with shrimp.
Heat butter and garlic in a pan over medium-high heat.
Add red pepper and onion and saute for 3-4 minutes until soft but firm to touch.
Add Cajun shrimp and let cook until opaque, 3-5 minutes.
In a separate pan heat remaining tbsp of butter and lightly saute zucchini noodles for 1-2 minutes, until slightly soft. They should not be soggy.
Strain noodles in a strainer to remove excess water.
Place zucchini noodles in a bowl and top with garlic cajun shrimp and veggie mixture.
Taste and add salt and additional spice/seasoning as desired.

Banana and Almond Breakfast Smoothie

Cook Time: 2 Minutes
Servings: 1
Macronutrients per serving: Calories per serving 265, Protein 12g, Fat 4g, Carbs 48g, Fiber 5g

Ingredients

200 ML Skimmed Milk (8.8 oz)
2 Tbsp Oats (0.4 oz)
1 Banana – frozen in chunks (if serving warmed then use a room temperature banana) (4.2 oz)
1 Tsp Almond Butter (0.2 oz)

Instructions

Put the frozen banana, almond butter (1 tsp), oats (2 heaped tbsp) and skimmed milk (200ml) into a blender.
Blend until smooth.
Serve.
If serving warmed Place the smoothie into a microwave proof dish (ensure there’s some extra room at the top to allow the smoothie to expand during heating). Cover. Microwave on high for 1 minute. Carefully stir. Serve

Orange Chicken

Cook Time: 20 Minutes
Servings: 4
Calories per serving 255, Protein 25g, Fat 8g, Carbs 18g, Fiber 1g

Ingredients

1 Tsp Sesame Oil (0.1 oz)
1 Tbsp Avocado Oil (0.5 oz)
½ Tsp Fish Sauce (0.1 oz)
¾ Cup Orange Juice (6.6 oz)
2 Tbsp Orange Zest (0.4 oz)
1 Garlic Clove, minced (0.1 oz)
1” Piece Ginger, peeled, and grated or minced (0.3 oz)
1 Tbsp chopped Scallions (0.2 oz)
1 Tbsp Sesame Seeds, for garnish (0.3 oz)
1 Tbsp Honey (0.8 oz)
¼ Cup Arrowroot Starch (1.2 oz)
1 Lb Skinless Boneless Chicken Breast (16.2 oz)
1 Pinch Salt and Pepper to taste (0 oz)
2 Tbsp Rice Wine Vinegar (1.1 oz)
1 Pinch Red Pepper Flakes (0 oz)
1 Serving Cauliflower Rice (0 oz)

Instructions

Cut chicken into 1″ pieces and put in a large bowl with arrowroot and a pinch of salt and pepper. Toss to coat the chicken fully.
Heat oil in a large skillet. Once hot, brown chicken on both sides for 3-4 minutes per side.
Remove chicken and set aside. Add the remainder of the ingredients (except sesame seeds and cauliflower rice) to the pan. Increase heat and bring the mixture to a boil, scraping up any browned bits on the bottom of the skillet. Once the sauce has boiled and thickened, add back the chicken and cook for 1 minute or until hot.
Serve chicken immediately with sauce from the skillet over cauliflower rice.

Turkey Chili

Cook Time: 4 Hour
Servings: 6
Calories per serving 325, Protein 31g, Fat 3g, Carb 48g, Fiber 13g

Ingredients

1 Tbsp Chili Powder (0.3 oz)
1 LB Lean Ground Turkey (16.2 oz)
1 Can Reduced-Sodium Chicken Broth(14.2 oz)
2 Minced Garlic Cloves (0.2 oz)
1 Finely Chopped medium Green Pepper (4.3 oz)
1-3/4 Cups Frozen Corn, thawed (5.9 oz)
1 Can Black Beans, rinsed and drained (15.2 oz)
1 can Kidney Beans, rinsed and drained (16.2 oz)
Reduced-fat Sour Cream and minced fresh Cilantro as an optional topping
1 Chopped Red Onion (6 oz)
1 Small Canned Tomatoes, 28 ounces (28.3 oz)
6 Ounces Tomato Paste (6.1 oz)
1/2 Tsp Pepper (0 oz)
1/4 Tsp Ground Cumin (0 oz)
1/4 Tsp Garlic Powder (0 oz)

Instructions

First, cook the turkey, onion and green pepper in a large non-stick skillet, over medium heat until the meat is no longer pink. Then, add the garlic and cook this mixture for one more minute. After that, drain it.
Transfer the mixture to a 4-qt. slow cooker and stir in the black beans, kidney beans, tomatoes, tomato paste, broth, corn, pepper, chili powder, garlic powder, and cumin.
Cover it and cook it on low heat for 4-5 hours. Serve it with optional toppings by desire.

Chicken Fajita Meal Prep Bowls

Cook Time: 45
Servings: 5
Calories per serving 225, Protein 29g, Fat 9g, Carbs 3g, Fiber 1g

Ingredients

½ Tbsp Chili Powder(0.2 oz)
1 Tsp Paprika (0.1 oz)
½ Tsp Cayenne Pepper (0.1 oz)
1 Tsp Salt (0.3 oz)
1 Tsp Cumin Powder (0.1 oz)
1 Tsp Ground Pepper (0.1 oz)
2 Tbsp Olive Oil (1.1 oz)
1 Tsp Minced Garlic (0.1 oz)
1.5 Lbs Chicken Breast — cut into thin strips (23.1 oz)
Mashed cauliflower — optional (0.2 oz)
1 Sliced Medium Onion (3.9 oz)
2 Sliced Bell Peppers (8.5 oz)

Instructions

First, make the fajita seasoning by mixing all the spices in a small bowl
Set aside. In a large bowl, add the chicken strips and half of the fajita seasoning. Mix well and set aside for 15 minutes.
In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 30 seconds.
Add the chicken and cook for 10-15 minutes or until the chicken is cooked through. Set aside.
In the same skillet, add more olive oil (if necessary) and add onions, bell peppers and the rest of the fajita seasoning.
Stir fry for 5-10 minutes on high heat. The time will depend on how tender you prefer your veggies to be.
Meal Prepping: Place an even amount of chicken fajita, the veggies, and cauliflower mashed into 4 or 5 (depends on the size of your container) different glass containers. Cover with the lid and place in the fridge for up 4 days. Heat in the microwave for 1.5-2 minutes.

Breakfast Burritos

Cook Time: 20 Minutes
Servings: 2
Calories per serving 260, Protein 21g, Fat 8g, Carb 27g, Fiber 4g

Ingredients

2 Tbsp Fat-Free Sour Cream (0.9 oz)
1 Cup Egg Substitute (9 oz)
1 Tsp Olive Oil (0.1 oz)
2 Tbsp Salsa (1.1 oz)
1/2 Cup Chopped Fresh Mushrooms (1.7 oz)
1/4 Cup Chopped Green Pepper (1.3 oz)
1/4 Cup Chopped Sweet Red Pepper (1.3 oz)
1/4 Tsp Pepper (0 oz)
Whole Wheat Tortillas, 2 8-inch (2.9 oz)
1/4 Cup Low Fat Shredded Cheddar Cheese (1 oz)

Instructions

In a small nonstick skillet, heat oil over medium-high heat.
Add vegetables; cook and stir until tender. Remove from pan; keep warm.
Add egg substitute and pepper to the same skillet; cook and stir over medium heat until eggs are thickened and no liquid egg remains. Remove from heat.
Spoon vegetable mixture and scrambled eggs across the center of each tortilla; top with cheese, salsa, and sour cream. Fold bottom and sides of tortilla over filling and roll-up.

Mahi Mahi Tacos with Tropical Salsa

Cook Time: 15 Minutes
Servings: 4
Calories per serving 320. Protein 26g, Fat 9g, Carbs 38g, Fiber 9g

Ingredients

1-1/2 Tsp Chili Powder (0.1 oz)
1 Tsp Onion Powder (0.1 oz)
1 Diced Avocado (7.2 oz)
2 Sliced Limes (4.8 oz)
2 Tbsp Lime Juice (1.1 oz)
1 Diced Mango (5.9 oz)
1 Diced Orange (4.7 oz)
¼ of a Red Cabbage, shredded, (7.8 oz)
1 Tsp Cilantro (0 oz)
1 LB. Wild Mahi-Mahi, about 3-4 fillets (16.2 oz)
4 Corn Tortilla Shells (3.4 oz)
1 Tsp Cumin (0.1 oz)
1 Tsp Garlic Powder (0.1 oz)
1 Pinch Ground Pepper (0 oz)
½ of a Red Onion (2 oz)
1 Cup Grape Tomatoes (5.3 oz)
1 Pinch Salt & Pepper (0 oz)
2 Tbsp Sriracha (0.9 oz)
4 Romaine Lettuce Leaves, 1 leaf (1 oz) (optional)

Instructions

For fish: rub spices all over and let sit in the refrigerator for 10 minutes, while prepping salsa.
For tropical salsa: Add all of the ingredients together in a bowl and toss gently. Taste and adjust seasoning as needed. Store in the refrigerator until ready to assemble.
Cook fish: Heat a grill pan over medium heat and grease well. Once hot cook fish for about 4-5 minutes on both sides, or until fish is opaque and fork-tender. Move fish to cutting board, chop into pieces, and place into a serving bowl.
For Sriracha mayo: Mix together mayo and sriracha in a small bowl and set aside for serving.
For serving: Serve fish tacos with romaine lettuce leaves or taco shells, shredded cabbage, lime wedges, prepared salsa and drizzle with sriracha mayo.

Baked Zucchini Fries

Cook Time: 45 Minutes
Servings: 4
Calories per serving 134, Protein 11g, Fat 7g, Carbs 4g, Fiber 1g

Ingredients

2 Medium Zucchini (14 oz)
1 Medium Egg (1.6 oz)
1 Cup grated Parmesan Cheese (3.6 oz)
1 Tbsp finely chopped Parsley (0.1 oz)
1 Tsp Garlic Powder (0.1 oz)
1 Tsp Italian Spice (0.1 oz)
1 Tsp Salt and Pepper (0.1 oz)

Instructions

Preheat the oven to 425 degrees Fahrenheit and line two baking trays with parchment paper.
Slice the zucchini in half, then half again, then into quarters. You should have 16 slices per zucchini.
Crack the egg in a small bowl or container and lightly beat it.
Add the parmesan and spices to a separate bowl or container and stir to combine.
Dip a slice of zucchini in the egg wash and transfer it to the parmesan. Use your other hand to coat the zucchini in the cheese and transfer to the baking tray.
Repeat this process until all zucchini is coated.
Bake for 25-30 minutes, flipping halfway through on the cut side.