Jolley Health Coaching

01/20/2023

Ranch Bacon Cauliflower Bites
4 servings with each:
½ lean
2 green
3 condiments

1 head cauliflower
2 large eggs
2 tablespoons ranch powder
1 ¼ cup cheddar cheese
6 strips turkey bacon
1 teaspoon chives

Preheat oven to 375 degrees F. Pulse cauliflower in a food processor until it forms large crumbs.
Place cauliflower in paper towels or cheesecloth and wring out any excess water. Pour cauliflower crumbles into a large bowl (if using cauliflower pearls, use 4 cups). Add eggs, 1 c cheese, ranch seasoning, about 3/4s of the bacon, and chives.
Spray a muffin tin with cooking spray, then fill each cup about 2/3s full. Top with a sprinkle of cheese and the rest of the crumbled bacon. Bake for about 20-22 minutes or until lightly golden. Garnish with additional chives before serving

09/11/2022

Spaghetti Squash Chicken Alfredo

Ingredients:
3 oz grilled chicken breast (1/2 leaner)
1/2 cup reduced fat mozzarella cheese (1/2 lean)
1 ½ cup (7.89 oz) cooked spaghetti squash (3 greens)
¼ c. Classico Alfredo Sauce (1 healthy fat)
Chopped parsley (optional)
Directions:
After piercing the squash several times with a fork or a knife, cook the spaghetti squash in a shallow baking dish in the oven at 375 degrees F for approx. 1 hour. When done, slice the squash in half and scoop out the seeds. Shred the inner park of the spaghetti squash with a fork into strands that will naturally resemble spaghetti. Portion out 1 ½ c. on a plate or back in spaghetti squash shell.
Top with chicken & Alfredo sauce and mozzarella cheese and either melt in oven or in microwave for an easy single-serve meal!
Makes 1 Serving
Per Serving Yields:
1 Lean | 3 Green | 1 healthy fat

08/21/2022

03/26/2022

Cauliflower Crust Grilled Cheese
2 servings with each:
½ lean*
3 green 2 ¼ condiments

Ingredients
Cauliflower crust “bread” slices:
5 sprays non-stick pan spray – divided use
1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
1 egg, lightly beaten
½ c (1.7 oz or 50 gr) shredded part skim mozzarella cheese
½ tsp fine grain sea salt
¼ tsp ground black pepper

Grilled cheese
5 sprays non-stick pan spray
1/2 c (2 oz or 85 gr) low fat sharp cheddar cheese, grated/shredded, room temperature

Directions
Cauliflower crust “bread” slices
Preheat oven to 450°F (220°C) and place a rack in the middle. Line a baking sheet with parchment paper and spray it with 5 sprays pan spray. Set aside. In a food processor rice the cauliflower florets (it should be evenly chopped but not completely pulverized). Transfer cauliflower rice (about 3 cups) to a microwave-safe dish and microwave on high for 8 minutes, until cooked.

Place the cauliflower rice in a tea towel and twist it to squeeze as much moisture as you can (I usually squeeze out over a cup of liquid). This is very important. The cauliflower rice needs to be dry, otherwise you’ll end up with mushy dough, impossible to use as slices of bread.

Transfer the cauliflower rice to a mixing bowl, add egg, mozzarella, salt, pepper and mix well. Spread cauliflower mixture onto the lined baking sheet and shape into 4 squares. Place in the oven and bake for about 16 minutes until golden. Remove and let cool 10 minutes before peeling them off the parchment paper (be careful not to break them!)

Assemble cauliflower crust grilled cheese
Heat a pan over medium heat. Spray one side of each slice of cauliflower crust bread (preferably the top part). Place one slice of bread in the pan, sprayed side down, sprinkle with the cheese and top with the remaining slice of cauliflower crust bread, sprayed side up. Turn the heat down a notch and cook until golden brown, about 2 to 4 minutes. Gently flip and cook until golden brown on the other side, about 2 to 4 minutes.

*to make a full lean add 3.5 oz tuna or 6 oz chicken/turkey slices

02/14/2022

Down 135 lbs! Go Chris!!!

01/22/2022

Love hearing Travis’s story!

I waited a year and 3 months after I 1st learned of this incredible health program. I made every excuse in the world as to why not to do it!

I can remember the day I called my coach and said I’m ready I need to loose 40 pounds!

That is no doubt the best decision I’ve ever made health wise! I lost 60 pounds in 4 months!!

01/21/2022

Jalapeno Popper Chicken 🧀🌶

6 Servings, per serving:
1 Lean
1/3 Green
3 Condiments

Ingredients:
27 ounces cooked skinless chicken breast
½ Teaspoon garlic powder
8 ounces light cream cheese
1 Cup jalapeno
4 ounces reduced fat cheddar cheese
6 slices turkey bacon

Directions:
Preheat the oven to 375˚F
Lay chicken breasts flat in a casserole dish. Season them with the garlic powder then spread the cream cheese over them evenly. Wash the jalapeño peppers and then cut the tops off. Remove the seeds and stems if you want it milder, or leave some if you want more spice, then cut the peppers into strips and lay them on top of the cream cheese then sprinkle the cheddar cheese over top.

Bake for 40-45 minutes, remove from oven 5 minutes before cooking is complete and sprinkle with bacon then return for the remaining cook time. Chicken is done when cooked through to an internal temperature of 165˚F.

01/10/2022

☑️Going on the list for next week!

Crock Pot Chicken Taco Soup

INGREDIENTS:
2 cups reduced sodium chicken broth
2 cups water
1 cup Rotel diced tomatoes with green chilies
1 teaspoon reduced sodium taco seasoning mix
1/2 teaspoon cumin
1/4 teaspoon chili powder
1 tsp minced garlic
12 oz raw chicken breasts
2 cups cabbage, chopped
2 oz Kraft 2% Mexican Cheese for topping ~ 1/4 cup per bowl

DIRECTIONS:
Combine chicken broth, water, diced tomatoes, taco seasoning, cumin, chili powder, garlic, cabbage and chicken in a crock pot. Cook on low for 6 to 8 hours or on high 3 to 4 hours. Shred chicken breasts in crock pot before serving. Pour soup into bowls and top with cheese.

Yield: 2 servings
Per serving: 1 Lean | 3 Greens | 3 Condiments

12/01/2021

CREAMY SUNDRIED TOMATO & PARMESAN CHICKEN ZOODLES

MAKES 4 SERVINGS
PER SERVING
1 LEAN PROTEIN
1 ½ VEGETABLES
3 CONDIMENTS

INGREDIENTS

• Non-stick pan spray
• 1 1/3 pounds skinless chicken thigh fillets, cut into strips
• 1/2 ounce fresh semi-dried tomato strips in oil, chopped
• 1/2 ounce jarred sun dried tomatoes in oil, chopped
• 3 cloves garlic, peeled and crushed
• 1 ½ cup low fat plain greek yogurt
• 1/2 cup shaved Parmesan cheese
• ¼ tsp Salt
• 1 tsp Dried basil seasoning
• ½ tsp Red chilli flakes
• 1 ¼ pound Zucchini (or summer squash), made into Zoodles (use a vegetable grater if you don't have a Zoodle grater)

INSTRUCTIONS
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1. Heat the butter in a pan/skillet over medium high heat. Add the chicken strips and sprinkle with salt. Pan fry until the chicken is golden browned on all sides and cooked through.
2. Add both semi-dried and sun dried tomatoes with 1 tablespoon of the oil from the jar (optional but adds extra flavour), and add the garlic; sauté until fragrant. (While the chicken is browning, prepare your Zoodles with a Zoodle maker OR with a normal vegetable peeler.)
3. Lower heat, add the cream and the Parmesan cheese; simmer while stirring until the cheese has melted through. Sprinkle over salt, basil and red chilli flakes to your taste.
4. Stir through the Zoodles and continue to simmer until the zoodles have softened to your liking (about 5-8 minutes) and serve.
NOTES
*If you can't find semi-dried tomato strips (usually found in a deli), sub with extra jarred sun-dried tomatoes