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  • Writer's pictureM. Flagg Lewis


Some of Matt and I's favorite recipes to help you start the new year off on a healthier foot! Remember portioning is key and to drink plenty of water throughout the day.

Pesto Chicken Sandwiches

  • 1 pound (about 2 small) boneless skinless chicken breasts pounded thin

  • 2 teaspoons Italian seasoning

  • Salt and pepper

  • 8 slices sourdough bread

  • 1/4 cup pesto

  • Mayonnaise optional

  • 2 medium tomatoes sliced

  • 4 slices Swiss cheese

  • Olive oil optional

  1. Sprinkle both sides of your flattened chicken breasts with Italian seasoning, salt, and pepper.

  2. Heat an electric counter-top grill or large skillet over medium-high heat. If using a skillet, spray with cooking spray or coat with a little olive oil. Cook chicken breasts for 5 to 8 minutes per side, until an instant-read thermometer inserted into the centers of the breasts reads 165°Transfer chicken to a cutting board and allow to rest for 5 minutes before slicing into 1/2-inch wide strips. Wipe out your pan.

  3. Assemble sandwiches by spreading mayonnaise (if desireand about a tablespoon of pesto over the bread. Top with chicken, tomatoes, and cheese, and brush tops and bottoms of the sandwiches lightly with olive oil or a thin layer of mayonnaise to help them brown.

  4. Cook sandwiches over medium to medium high heat until first side is toasted and flip. The sandwiches are done when both sides are golden and the cheese is melted. If making in a skillet, you will probably only be able to fit two sandwiches at a time in the pan. Place cooked sandwiches on a plate in a warm oven while you repeat the process with the last two sandwiches to keep them warm.

Recipe Notes

Make Ahead Instructions: Chicken can be cooked up to two days in advance, but needs to be reheated before going on the sandwich because it won't heat through while toasting the bread. Everything else should be cut and assembled just before cooking. Recipe For Two Instructions: Recipe halves cleanly. Freezer Notes: This sandwich does not hold up well for freezing, but unused sourdough and any extra chicken can be stored in the freezer in air-tight containers for up four months.

Turkey or Chicken Meatballs:

Parts of this recipe are from Rebecca Wojtach, personal trainer at Work out Rebecca


  • 1 package of 1 lbs ground turkey or ground chicken (I like to use perdue or shady brook farms)

  • 1 package of baby spinach

  • 1/2 container of whole mushrooms

  • 1 cup oats

  • 1 egg

  • pinch of salt

  • pinch of pepper

  • 1 tsp Italian seasoning(I like Ms. Dash)

  • cooking spray

  • mini cupcake pan with 24 spots

  • olive oil


Chop baby spinach and mushrooms

In a large pan saute spinach and mushrooms in olive oil. Then combine all remaining ingredients in large bowl. Take mini cupcake pan and spray with cooking spray. Pre-heat your oven to 350 degrees. Scoop meat ball mixture into mini cupcake pan.

*This normally makes 24, sometimes Matt and I have a little extra and will pan fry the remaining few

Place pan in oven for 20-25 minutes until meatballs are cooked through and browned on the outer edges.

I love to serve them in red pasta sauce with polenta. Honestly they are great just on there own!

Buffalo Cauliflower Tacos

  • 1/2 head cauliflower cut in bite sized pieces

  • 4 tsp. olive oil

  • 1 tsp. garlic powder

  • 1 tsp. chili powder

  • 3/4 cup buffalo sauce separated

  • pepper to taste

  • 8 taco-sized flour tortillas

  • 1 head romaine lettuce chopped

  • 1 avocado pitted and diced

  • vegan ranch to taste

  • cilantro or green onion diced (optional)

  1. Preheat oven to 425 degrees and line a baking sheet with foil.

  2. In a large bowl combine cauliflower, olive oil, garlic powder, chili powder, pepper and 1/4 cup of buffalo sauce. Stir to combine. Spread evenly on baking sheet and cook for 20 minutes, flipping halfway.*

  3. Five minutes before the cauliflower is done cooking, heat up the remaining buffalo sauce in a saucepan or in the microwave.

  4. Remove cauliflower from the oven and place it back in the bowl. Add remaining heated buffalo sauce and stir to combine.

  5. To assemble tacos, load each tortilla with romaine, avocado and cauliflower. Drizzle with ranch and top with cilantro or green onions.

Recipe Notes

*For crispier cauliflower, after cooking for 20 minutes, turn oven to broil and cook for an additional 2-5 minutes.

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