Good Choice Kitchen

About Evonne

Evonne Varady
Evonne Varady, restaurant owner and competitive bodybuilder, is the host of WWAY’s Good Choice Kitchen. She is a vibrant and highly engaged foodie and advocate for clean eating through personal transformation.

She is the founder and owner of Clean Eatz, a restaurant company with 15 locations across the east-coast that is focused on healthy, affordable food for the whole family. She is dedicated to motivating people to live a healthy lifestyle and eating whole and real food in balanced portions and most natural form.

Don’t forget to follow Evonne and her passion for clean eating on her Clean Eatz blog. http://www.blog.cleaneatz.com/

Evonne is on a mission to “change the world, one meal at a time!”

Recipes

Salmon BLT Sliders

INGREDIENTS:
1 pound salmon filets
Sea salt and freshly ground black pepper, to taste
2 slices turkey bacon, cut into thirds
1/4 cup Fat Free mayonnaise
2 tablespoons chipotle peppers, in adobo sauce
4 Whole Wheat slider buns, split, toasted, for serving
2 cups spring mix, for serving
2 Roma tomatoes, thinly sliced, for serving

DIRECTIONS:
Preheat oven to the broiler setting. Line a baking sheet with parchment paper. Cut salmon into square pieces that fit the slider buns; season with salt and pepper, to taste. Place salmon filets onto prepared baking dish and broil until pink, about 5 minutes. Gently flip and broil until the fish flakes easily with a fork, about 5 minutes. Heat a large skillet over medium high heat. Add bacon and cook until brown and crispy, about 6-8 minutes. Transfer to a paper towel-lined plate. In a small bowl, whisk together mayonnaise and chipotle peppers. Serve salmon on rolls with bacon, spring mix, tomatoes and chipotle mayonnaise.

College Ramen Noodle Bowl

INGREDIENTS:
1 pkg of Ramen noodles
Spinach
Mushrooms
Green pepper
Sauce of choice
Cooked Protein of choice

DIRECTIONS:
Place ramen noodles in a microwavable bowl, submerge in water and place in a microwavable bowl for 5 minutes to soften pasta. Place spinach in bottom of the bowl. Dice mushrooms and green peppers. With 3 mins left on microwave add mushrooms and peppers on top of ramen noodles. Drain pasta and veggies. Add to bowl with spinach. Add protein and sauce. Heat in microwave for 60 secs

Protein Muffins

INGREDIENTS:
2 egg whites
¾ cup raspberries, divided
¼ cup unsweetened almond milk
1 scoop vanilla protein powder
¼ cup + 2 tablespoons oatmeal meal flour
½ cup oat flour (or whole-wheat flour)
3 tablespoons stevia
½ tsp. baking powder

DIRECTIONS:
Preheat the oven to 350 degrees F. Place 6 silicone muffin liners on a sheet pan. Add egg whites, ¼ cup raspberries, and almond milk to a blender or food processor and blend until smooth. Add protein powder, oatmeal flour, oat flour, stevia, and baking powder to a mixing bowl and stir together. Pour wet mixture into the bowl of dry ingredients and stir until well combined. Stir in the remainder ½ cup raspberries. Evenly spoon batter into the 6 muffin liners and bake in the oven for 18-22 minutes. Enjoy!

Serving Size: 1 Muffin | Calories: 128 | Fat: 4.8g | Carbs: 1.5g | Protein: 9g | Fiber: 2.9g

Caprese Salad

INGREDIENTS:
3 – 5 tomatoes
16 oz. or more mozzarella cheese
Fresh basil (some chopped and some for decoration)
Balsamic Reduction

DIRECTIONS:
For a party, this salad can be made ahead of time, refrigerated and the dressing added just before serving. Slice the tomatoes about 1/4″ thick. For this recipe, I used Roma tomatoes selecting ones that were similar in size to the width of my mozzarella cheese. On a big platter alternate the sliced mozzarella cheese and tomatoes in long rows down the plate. Chop several leaves of basil and sprinkle on top. Place a few bunches of basil leaves in the corner of the platter for decoration. This can be refrigerated for several hours until ready to serve.

Healthy Dog Treats

INGREDIENTS:
1 cup pumpkin puree
1/4 cup peanut butter
1/4 cup milk
3 cups old fashioned oats, divided

DIRECTIONS:
In the bowl of an electric mixer fitted with the paddle attachment, beat pumpkin puree, peanut butter and milk on medium-high until well combined, about 1-2 minutes. Gradually add 2 1/2 cups old fashioned oats at low speed, beating just until incorporated. Using a small cookie scoop, roll the mixture into 1 1/4-to-1 1/2-inch balls, forming about 20. Dredge balls in remaining 1/2 cup old fashioned oats, pressing to coat. Cover and place in the refrigerator until firm, about 1 hour.

No Bake Blueberry Cheesecake

INGREDIENTS:
8 oz Sugar-Free whipped topping
8 oz 1/3 less fat Philadelphia Cream Cheese or Greek
9 inch reduced fat Graham Cracker Crust
1/4 cup stevia
1 tsp lemon juice
1 cup of Fresh Blueberries

DIRECTIONS:
In a large bowl, whip cream cheese, lemon, and sugar for a few minutes until fluffy. Add whipped topping and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm.

Avocado Vinaigrette
INGREDIENTS:
2/3 cup olive oil
1/3 cup rice vinegar
1 medium shallot, chopped
3 tablespoons peach jam
1 medium ripe avocado
Salt and pepper to taste
DIRECTIONS:
To make the avocado vinaigrette, ­put all of the ingredients into a food processor or blender. Mix until smooth
Zoodles

INGREDIENTS:
2 zucchinis
1 tablespoon EVOO
¼ teaspoon garlic powder
¼ teaspoon garlic salt pepper to taste

DIRECTIONS:
Spiralize your zucchini. Put a skillet on the stove over medium heat. Put zucchini noodles on a cutting board and chop a couple times while the pan is heating up. Once pan is hot, add EVOO and zoodles. Let saute for about a minute, then add in the seasonings. Cook additional 2­3 minutes. Zoodles should be soft, but still have a slight stiffness and crunch to them. Serve with your favorite prepared protein and cheese!

Macros?….What Macros!

100 Cal Mojitos

DIRECTIONS:
In the bottom of a glass, muddle 12 fresh mint leaves, the juice of ½ lime, and 2 tablespoon of stevia. Add a few ice cubes and pour in 1 ½ ounces (one shot) of light rum and ¾ cup seltzer or sprite zero. Garnish with a lime wedge

Prep mojito above, but before pouring in the rum and soda, muddle in ¼ cup fresh or thawed frozen fruit like strawberry, blueberry, mango, or kiwi in the bottom of the glass. Top with ice, rum, and seltzer and garnish as desired!

Charred Corn Guacamole

INGREDIENTS:
2 ears of grilled corn
4 ripe avocados
2 serrano chile peppers (seeded and finely diced)
1 small red onion
Juice of 2 limes
¼ cup of fresh cilantro
Sea salt
Pepper

DIRECTIONS:
Place two ears of corn on grill, close cover, and turning corn occasionally until tender and slightly charred. Let cool. Cut off the kernels on corn by standing the corn upright on its stem end and cut down the side of the cob with a sharp knife. Place the avocado in a medium bowl and mash slightly with a fork. Add the corn, serrano, onion, lime juice, remaining 2 TBSP of oil, cilantro, and salt and pepper; gently stir to combine. Serve with baked tortilla chips.

Serving Size: 2 TBSP | Calories: 60 | Fat: 5g | Carbs: 3g | Protein: 1g

Bison Burgers

INGREDIENTS:
1 lb ground bison
Kosher salt and freshly ground black pepper
4 slices 2% American cheese (if desired)
4 hamburger buns, toasted
Condiments as desired

DIRECTIONS:
Divide bison into four balls. Gently press ground beef into four even patties about 4­inches across, pressing until they hold together and making a slight indentation in their center. Preheat a grill to high heat. Season burgers with salt and black pepper. Grill, turning occasionally, until well-­charred, and center registers 125°F on an instant read thermometer for medium rare, or 135°F for medium. Add cheese for the last 30 seconds of cooking. Transfer to buns, top as desired, and serve.

Waffled Pizza
A HEALTHY AFTER SCHOOL SNACK!

SERVES: 4

INGREDIENTS:
8 fajita size whole wheat tortillas
1 cup 2% mozzarella cheese
4 tablespoons pizza sauce (or more)
1 package turkey pepperoni

ADDITIONAL TOPPING IDEAS:
Ham
Pineapple tidbits
Black olives
Chicken sausage

DIRECTIONS:
Preheat waffle iron.
In the meantime, assemble your pizza pockets with about 1­2 tablespoons of pizza sauce spread onto one tortilla and 1/4 cup of cheese plus any toppings on the other. Leave a little bit of a border around the edge of the tortilla so that the toppings won’t leak out in the waffle maker. Place the tortilla with cheese and toppings on the bottom plate of the waffle maker, then top with the other tortilla. Close waffle iron and let the pizza pocket cook until it beeps. Remove from the waffle iron, allow to cool slightly, then slice into quarters.

Sweet Potato Salad

INGREDIENTS:
6 slices of turkey bacon
3 large sweet potatoes, peeled and cut into chunks
1 cup thinly sliced celery
1 cup thinly sliced green onions
2 tablespoons mustard
2 garlic cloves, minced
1/4 cup rice vinegar
1/4 cup olive oil
1/4 teaspoon sea salt
1/8 teaspoon black pepper

DIRECTIONS:
Bring a large pot of water to a boil and, then add the sweet potatoes.
Simmer just until fork tender, about 10-15 minutes depending upon the size of your potato chunks. Drain, gently and quickly rinse with cold water, then set aside. Cook the turkey bacon. Let cool, then crumble into a large bowl. Add the celery and green onions. Prepare the mustard dressing: In a small bowl or large measuring cup, whisk together the mustard, garlic, vinegar, olive oil, salt, and pepper. Add the sweet potatoes to the bowl with the bacon, drizzle with the dressing, then toss gently to combine. Taste and season with additional salt/pepper as desired. Serve warm, chilled, or at room temperature.

Serving Size: 1 (of 6) | Calories: 222 | Total Fat: 6g | Cholesterol: 7mg | Sodium: 359mg | Carbs: 23g | Fiber: 3g | Sugar: 4g | Protein: 5g

Fudgy Flourless Cake

INGREDIENTS:
One 15-oz. can black beans, drained and rinsed
1/2 cup unsweetened cocoa powder
1/2 cup (about 4 large) egg whites
1/3 cup unsweetened applesauce
1/3 cup canned pure pumpkin
1/4 cup Truvia spoonable calorie-free sweetener (or another no-calorie granulated sweetener; see HG FYI)
1 1/2 tsp. baking powder
1 tsp. vanilla extract
1/4 tsp. salt
3 tbsp. mini semi-sweet chocolate chips

DIRECTIONS:
Preheat oven to 350 degrees. Line a 9″ round cake pan with foil, and generously spray with nonstick spray. Place all ingredients except chocolate chips in a food processor. Puree until completely smooth and uniform. Fold in 1 tbsp. chocolate chips. Spread mixture into the baking pan, and smooth out the top. Evenly top with remaining 2 tbsp. chocolate chips, and lightly press into the batter. Bake until a toothpick inserted into the center comes out mostly clean, 35 – 40 minutes. Let cool completely, about 1 hour. Refrigerate leftovers. (This cake tastes great chilled.)

Bring on the Omelette Southwest

INGREDIENTS:
2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
4 large egg whites
1 large egg
1/2 cup canned black beans, rinsed and drained
1/4 cup chopped green onions
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
1/4 cup bottled salsa
Cooking spray

DIRECTIONS:
Combine first 4 ingredients in a medium bowl, stirring with a whisk. Combine beans, onions, cheese, and salsa in a medium bowl. Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour egg mixture into pan; let egg mixture set slightly.
Tilt pan and carefully lift edges of omelet with a spatula; allow uncooked portion to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon bean mixture onto half of omelet. Carefully loosen omelet with a spatula; fold in half. Cook 1 minute or until cheese melts. Slide omelet onto a plate; cut in half.

Serving Size: 1 | Calories: 181 | Fat 5.5g | Sat fat 2.3g | Protein 20.2g | Carbs 13.8g | Fiber: 6g | Sodium: 822mg

Healthy Tacos

INGREDIENTS:
1 lb 96/4 Ground beef
1 tbsp reduced sodium Taco seasoning
6 oz of shredded lettuce
1 medium size tomatoes (diced)
1/2 cup Monterey cheese (shredded)
1 medium Avocado (cubed)
1/2 cup Scallions (chopped)
1/3 cup Salsa (your favorite)
1/3 cup greek plain yogurt
4 6inch whole wheat tortillas (follow instructions below)

DIRECTIONS:
Add beef to the skillet and fully cook. Sprinkle with taco seasoning. Make taco shells. Build your taco with the ingredients above

HOW TO MAKE TACO SHELLS:
Preheat oven to 325 degrees. Take both paper towels and moisten them. Place the first moist paper towel on a cutting board. Stack the 3 tortillas on top of each other ( you can stack up to 5 tortillas). Cover the top with the second moist paper towels; fold the sides
Microwave for 30 seconds. Remove them from the microwave and discard the paper towels. Spray each taco with cooking spray. Make sure you coat the tortilla well. On the top rack of your oven, drape the tortilla over two ridges. Do the same for the other two. Place the rack in the oven and be sure to put a tray below the taco shells. There will be oil
dripping from the tortillas. Leave the tortillas in the oven for about 20 minutes or until you start seeing the tortilla turning a dark shade of brown. Remove the rack and allow the tortillas to cool for about 10 minutes. They will also harden while cooling. Fill the hard taco shells with all kinds of ingredients. They will hold so many yummy ingredients.

1 taco | Calories: 126 | Fat: 4g | Sat fat: 2.4g | Cholesterol: 22mg | Protein: 11g | Carbs: 12g | Fiber: 1g | Sodium: 175mg

Garlic Shrimp and Asparagus

INGREDIENTS:
4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoons freshly grated lemon zest
5 cloves garlic, minced
1 pound raw shrimp, (26-30 per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley
2 cups of cooked Quinoa

DIRECTIONS:
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1⁄4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce with the vegetables over 1⁄2 cup quinoa.

Calories: 218 | Fat: 6g | Sat Fat: 1g | Cholesterol: 115mg | Sodium: 622mg |
Carbs: 17g | Fiber: 3g | Sugar: 1g | Protein: 24g

Hawaiian Poke
INGREDIENTS:
8 ounces fresh tuna, cut into ½-inch pieces
Pinch of sea salt
1 Tbsp low sodium soy sauce
½ teaspoon sesame seeds
1 tsp minced fresh jalapeno
2 scallions, thinly sliced

DIRECTIONS:
Combine all ingredients in a blender in the order listed. Blend until smooth.

Serving Size: 2 | Calories: 158g | Fat: 3g | Sodium: 328mg | Carbs: 3g | Sugars: <1g | Protein: 27g

Uncle Ben’s ready made rice packs

Seaweed salad for garnish if available in their sushi case

Poke /poʊˈkeɪ/ is a raw salad served as an appetizer in Hawaiian cuisine. Pokē is the Hawaiian verb for “section” or “to slice or cut”

15 Minute Healthy Roasted Chicken and Veggies (One Pan)

INGREDIENTS:
4 medium chicken breasts, chopped
1 cup multi peppers, chopped
½ onion, chopped
1 zucchini, chopped
1 cup broccoli florets
1 cup of asparagus
2 tablespoons olive oil
½ teaspoon salt
½ teaspoon black pepper

DIRECTIONS:
Chop all the veggies into large pieces. (or use Lowe’s pre cut veggies) On another cutting board chop the chicken into cubes. Place the chicken in a skillet with olive oil cover and cook 10 mins. Add veggies with the salt and pepper, and paprika. Toss to combine. Cook for 15 minutes or until the veggies are tender and chicken is cooked. Enjoy with sweet potatoes, quinoa, rice, pasta, or a salad.

Serving Size: 4 | Calories: 241 | Fat: 6g | Sodium: 372 mg | Carbs: 6g | Sugars: 3g | Protein: 24g

Meal prep made easy

Serve over quinoa

Green Smoothie

INGREDIENTS:
¾ cup water
2 cups fresh or thawed pineapple chunks
1 medium ripe avocado, halved and pitted
2 cups spinach
½ cup ice cubes

DIRECTIONS:
Combine all ingredients in a blender in the order listed. Blend until smooth.

Serving Size: 2 | Calories: 250 | Fat: 15g | Sodium: 38mg | Carbs: 31g | Sugars: 17g | Protein: 4g

Dessert Nachos
INGREDIENTS:
1 apple
6-7 strawberries
1/4 cup semi-sweet chocolate chips
1/4 cup caramel
1/4 cup coconut flakes (I used shaved, but you can also you shredded)

DIRECTIONS:
Slice your apples and pear in halves. Next chop your strawberries into small pieces. Sprinkle onto the apple and pears. Melt caramel and chocolate in separate bowls. Place in a microwave safe bowl and heat in increments of 30 seconds on a lower power level. Stir and heat until melted. Drizzle onto your fruit. Sprinkle with coconut.

Cauliflower Pizza Crust
Per two slices

INGREDIENTS:
1 cup riced, then cooked cauliflower
1/2 cup grated Parmesan cheese
1 egg, beaten
1 tsp Italian seasonings
1/2 tsp crushed garlic
1/2 tsp salt
1/2 cup shredded mozzarella cheese (for topping)
Pizza sauce & additional toppings of your choice

DIRECTIONS:
To rice the cauliflower, cut florets into chunks and pulse in a food processor until you see rice-like bits. You could also use a cheese grater to produce the tiny pieces. Do not over process, you don’t want mush.

Microwave the riced cauliflower in a bowl for 5-8 minutes depending on your microwave. No need to add water. After microwaving, transfer riced cauliflower to a fine mesh strainer and drain completely, gently pressing out excess water. Once drained, transfer riced cauliflower to a clean dish towel and wrap the sides around the cauliflower while gently pressing out excess water. This drying process is important! One large head of cauliflower will yield about 3 cups of riced cauliflower. Use it to make more pizzas immediately, or store in the refrigerator for 2-3 days. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.

In a medium bowl, combine 1 cup riced, cooked cauliflower, 1 egg and your Parmesan cheese. Next, add Italian seasonings, crushed garlic and salt. Making sure everything is well mixed, place your “dough” on the cookie sheet and pat out a 9″ round. Be sure not to press it too thin as it’s easy to create holes. Bake your dough at 450 degrees for 15 minutes. Remove from oven. Add sauce, mozzarella cheese, and your favorite pre-cooked toppings to your pizza. Place pizza under broiler just until cheese is melted, be sure to keep an eye on it!

Calories: 120 | Fat: 5g | Sodium: 70mg | Carbs: 4g | Sugars: 3g | Protein: 12g

Spring Rolls

INGREDIENTS:
16 pieces of Rice papers
2 cups of cucumber, seeded and sliced thin
2 cups of shredded lettuce
2 cups of carrots
2 red bell peppers, seeded and sliced thin
1 cup of bean sprouts
½ cup of cilantro
½ cup of fresh basil
¼ cup of low sodium soy sauce

DIRECTIONS:
Place warm water in a bowl. Soak rice paper in the water until soft. Lay rice paper on a flat surface. Place 2 Tbsp of cucumber, lettuce, carrots, and bell peppers in the middle of one piece of rice paper. Add 1 Tbsp each of the bean sprouts, cilantro, and basil. Roll the rice paper up tight around the filling, tucking in the corners. Continue following these instructions with each sheet of rice paper. Slice each roll in half on the diagonal before serving. Use low sodium soy sauce or your favorite sauce for dipping.

Calories: 141 | Fat: 0.1g | Sodium: 294mg | Carbs: 33g | Sugars: 7g | Protein: 2g

Egg salad (Easter leftovers)
INGREDIENTS:
6 hard cooked eggs (3 whole egg and 3 whites save the extra yolks for another use or discard)
3/4 cup diced celery (about 3 medium stalks)
1/4 cup plain nonfat Greek yogurt
1 teaspoon dijon mustard
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 tablespoon chopped fresh dill
Whole grain bread, toasted (for 4 open faced sandwiches)
Arugula, tomato, additional chopped fresh dill

DIRECTIONS:
Peel the eggs and cut into a rough dice. Place in a large mixing bowl, then add the celery, Greek yogurt, mustard, salt, pepper, and dill. Stir to combine. Serve egg salad on toasted bread with tomatoes and arugula, or enjoy atop greens for a healthy salad.

Serving Size: 3 | Calories: 125g | Fat: 7g | Sodium: 372mg | Carbs: 2g | Sugars: 1g | Protein: 11g

Grocery List

  • Produce: This is where the bulk of your shopping should be done. Produce is inexpensive, and you should take advantage of all of the local goodies you can find to keep your fridge stocked with fresh snacks at all times.
  • Bulk: Instead of buying a big bag of expensive pine nuts for pesto, hit the bulk section for a small handful of inexpensive pumpkin seeds. Your pesto will still have a nutty, earthy flavor and you won’t have dropped a week’s salary on pine nuts. I also use the bulk section for recipes that call for small amounts of lots of spices (like the Moroccan Meatballs in my cookbook).
  • Protein: Always, always look for what’s on sale and stock up when you see a good deal. Individually re-wrap your extras and stick them in the freezer. I’m a big fan of keeping chicken thighs on hand at all times because they can be stretched across every meal. Roast them for dinner with lemon and garlic, shred the leftovers the next day for lunchtime chicken salad, and save a small pile of plain chicken to toss with hot sauce for breakfast and top with runny eggs and avocados.
  • Dairy: I keep plain Greek yogurt on hand at all times. It’s great for dipping quesadillas into and swirling into salad dressings. You get the effect of sour cream, but with less fat, more protein, and an equal amount of creaminess. It’s also great for topping soups, adding to smoothies, and marinating chicken.
  • Dry: Keep certain pantry staples on hand so you can always throw together a meal. My go-to’s are canned black beans (for black bean cakes), tomato paste (which you can put in a plastic bag and freeze and always pop a piece off of for a quick pasta sauce), and Thai Red Curry paste which keeps forever and is the perfect base for a flavorful stir-fry.
Good Choice Kitchen with Evonne Varady

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