Category Archives: General

Don't give up having the awesome taste of creamy sauces for your chicken and pasta just because you're on a diet..just change your ingredients.

Creamy Chicken Bites

There are a lot of people that in the quest for eating healthier have given up creamy sauces that are milk, cream or cheese based. One favorite that gets tossed out is an Alfredo Sauce.
A basic Alfredo contains lots of heavy cream and cheese and sometimes flour…this is a painful combination for many people.
While there are very few recipes that can actually replace the trinity combination of butter, milk and cheese, there are lots of recipes that can make you forget all about them because they are a great replacement.
Here is one that I made the other night and used it on chicken tenderloins that I cubed and sautéed. It was absolutely great!

Try it for yourself.

Creamy Chicken
  • 4 boneless, skinless chicken breasts or left over cooked chicken
  • 1/2 cup chopped onion
  • 2 cloves of garlic chopped
  • 1 cup of mushrooms sliced (optional)
  • 2 tbsp. garlic powder
  • ½ cup of chicken stock(optional)
  • 1 can of  coconut milk
  • 1 tbsp. extra-virgin olive oil or avocado oil
  • 4 slices of turkey bacon chopped
  • Sea salt and freshly ground black pepper to taste
  • Seasonings of your choice (garlic, Italian seasoning)
  1. Bake, stir fry or grill the chicken. Slice or chop the chicken before or after cooking into 1″ cubes. (This is a great use of leftover chicken for an amazing lunch the next day.)
  2. Heat the oil in your pan or skillet.
  3. Add in the chopped bacon and cook 4-5 min.
  4. Add in the onion and garlic, cook for 2-3 min.
  5. Add in your chicken plus the coconut milk and broth.
  6. Add in your seasonings – pepper, salt, garlic powder.
  7. Simmer on a low-med heat until the sauce starts to thicken.
  8. Serve with zucchini noodles, spaghetti squash or cauliRice

My kids love it when I make this…I’m sure yours will too.

Interested in losing weight, having more energy or resetting your metabolism so you burn fat?

Check out the programs here to see which one is right for you…
http://carrieburrows.com/weightlossprograms/

 

Caesar Salad

This is Nana’s (Tim’s Mom’s) recipe.

She is known for her caesar salad.

She makes it old school, in a big wooden salad bowl, whereas I toss it all in the Nutri Bullet.

 

 

Nana’s is made with love and mine is made with speed so I can get after it and gobble it down.

Give this recipe a try. Pair it with some protein.

It is super fast and it is such a better option than bottled salad dressing.

When you make it, tag me and let me know if you like it and I can pass it along to Nana.

 

 

Ingredients:

1 tsp pink salt

2 cloves of crushed garlic

1 tbsp lemon juice

2 tbsp tarragon vinegar (yes, it has to be tarragon)

6 tbsp extra virgin olive oil or avocado oil

1 tsp mustard powder

1/2 tsp worchestershire

1 tsp pepper

5 tbsp parmesan cheese   (or 1 tbsp nutritional yeast)

1 raw egg

Romaine lettuce

 

Directions:

You can use a whisk or blender.

Mix the salt and garlic together, add in the lemon juice. Then add in the remaining ingredients and blend well!!!

Chop lettuce and toss with the salad dressing.

You can add in some cooked chopped bacon.

This will store in the fridge for a couple of days.

 

 

 

 

 

 

Healthy Chicken Recipes

Winner Winner, Chicken Dinner!! 3 Easy, Fast and Healthy Recipes.

Healthy chicken recipe options was the subject of my Facebook Live tonight. I really want everyone to know that just because you are eating healthy doesn’t mean you have to sacrifice great food…and that what you eat can and should be what your whole family enjoys eating!

Bacon Wrapped Chicken

 

 

 

 

 

Ingredients:
1lb chicken tenderloin (about 10)
1 package of turkey bacon (you can use chicken or pork)
1-2 tbsp Salt
1-2 tbsp pepper
2-3 tbsp garlic powder
1 tbsp paprika
*option – if you want to keep it super simple, you can use Mrs. Dash in place of the seasonings
*you can use any seasonings you like – Italian, Chipotle – anything you like

Directions:
Preheat your over to 350 degrees
Mix together you seasonings and spices in a dish/bowl.
Sprinkle your seasonings over the chicken tenders, coat them generously. If you need more seasoning, add more.
Take a slice of turkey bacon and wrap it around one end of the tenderloin, tuck in the bacon so it stays or use a toothpick to hold it. Take another piece of bacon and finish covering the chicken.
Place the chicken in an oiled pan or on a rack within a baking dish.
Bake 30-35 min.

Chicken Fingers- Gluten Free

 

 

 

 


Ingredients:
1 lb of chicken tenderloin
1 egg
1/2 cup of almond flour or coconut flour
2 tbsp garlic powder
1 tbsp salt
1 tbsp pepper
1 tbsp paprika
1-2 tbsp oil – I used avocado oil. You can use olive oil or coconut oil.
*you can use any seasonings you like
*You can keep it simple and just use Mrs Dash or you can get creative and use Italian seasoning, or add in some chile powder.

Directions:
Scramble the egg in a bowl and set aside.
In a dish mix together all of the seasonings and the almond flour.
Dip the tenderloin in the egg mixture then roll or dredge them in the seasoned flour.
Heat up 1 tbsp of oil to a skillet or frying pan. Once the oil is hot add in a few of the tenders. They will need to cook 3-5 minutes per side, depending on how thick they are. Continue with the rest of the tenders.

Homemade Dipping Sauces

Sriracha Mayo
2 tbsp mayo
1 tbsp(use less if you don’t like spicy) Sriracha Sauce
Mix!

Honey Mustard
Equal parts
-mayo
-mustard
-honey
Mix!

Guacamole
1 avocado
1 tbsp garlic powder
1/2 tbsp – 1 tbsp of pink salt
Pepper – optional.
Mash and mix the avocado add in the garlic, salt and pepper.

Enjoy!

Bonus

Sweet & Spicy Chicken Tenders

 

 

 

 

 

Ingredients:
1lb of chicken tenderloin
1/2 cup tomato paste
3 tbsp water
2-3 tbsp Sriracha
1-2 tbsp Splenda brown sugar or coconut sugar
1-2 tbsp honey
Salt and pepper.
*if you don’t have tomato paste you can use low sugar ketchup

Directions:
Preheat the oven to 425 degrees.
Spray/grease a baking dish.
Sprinkle salt and pepper over the tenderloins and place them into the baking dish.
In a mixing bowl combine the tomato paste, water, Sriracha, brown sugar, honey. Taste and adjust to your liking.
Wisk until smooth.
Pour the sauce over all of the chicken.
Bake 30-35 min

Catch the Facebook Live replay here:
https://www.facebook.com/iamcarrieburrows/videos/10153933192692003/

PS: Here is the link to get on the list for my NEW DIET PROGRAM (The diet program to end all diet programs) Click here: http://eepurl.com/cuaqLL

Gifts, Food, A Challenge And More!

Whoa…the home stretch to Christmas! Is it really the most wonderful time of the year or is it the busiest time of the year? Let me know what you think…wonderful or busy?

Let’s get right into this post which I’ve divided into 4 parts…

1) HEALTHY YUMMY RECIPE

Last week I shared a recipe on Facebook for super healthy and easy Snowball Christmas Cookies. The traditional recipe is so good but so horrible for your insulin levels. This recipe is much friendlier:
Healthy Snowball Recipe
Video
https://www.facebook.com/iamcarrieburrows/videos/10153915590302003/

Recipe

  • 2 Cups Peanut Butter
  • 2 Cups of Rice Krispies (Gluten Free)
  • 1 + 1/2 Cup of Sweetener (Splenda) – divided
  • Unsweetened Shredded Coconut
  • 1/8 Warm Water

Combine

  • PB, RK and 1C Sweetener in a bowl.
  • Form into balls and chill until hard.
  • Using blender, blend 1/2 Sweetener on high speed to create powdered sweetener and add warm water 1 tablespoon at a time for desired consistency or a thin glaze.
  • Roll chilled balls in glaze and then in coconut.

2) Last Minute Gift Ideas For The Fitness Fan

Here’s a blog post I did with a bunch of ideas for the fitness fan on your list…or something you may just want to give to someone so they know what to get for you. All of these are from Amazon which is great for descriptions, comparison products and convenience.

They might not get delivered in time, so use the list as an ‘idea’ to take to your own favorite shopping store.

Click Here -> 18 Gift Ideas For Every Budget 
Amazon Weight Set Gift Idea

3) Download my FREE 7 Day AB BLAST Challenge

Are you concerned at all about weight gain or an increase in belly fat lately? Let’s face it…this is not the most ‘waistline’ friendly time of the year.

Fix it fast with my 7 Day AB BLAST Challenge.  This is a FREE EASY TO FOLLOW 7 DAY ACTION PLAN that will get you a flatter, stronger, toned waistline in record time!

Yes, you can do it over the holiday season and use it as a jump start to 2017!

Click Here To Download For Free:
https://mba.mybreakthroughacademy.com/abblast
7 Day AB BLAST Challenge from Dr Carrie Burrows

4) Chocolate Protein In CANADA!

Canadian Chocolate Protein
You asked for it…you’ve got it! Yes, the same manufacturer that is supplying our Canadian Fit Friends with Vanilla Protein is now also providing our chocolate protein.
I’ve added a new page to my website dedicated to Canadian orders of protein, in Canadian funds, with Canadian shipping!!

You can find it at:  http://carrieburrows.com/canadian-protein-order/

That’s it for today!!


BONUS CONTENT ONLY FOR MY NEWSLETTER FIT FRIENDS –
Sign up to see the news! Sign Up For My Newsletter


If you want to know more about it, just click here and you’ll be the first to know! 

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Not another Motivation Monday Post ?!

YES, another one!!

WHY, because it’s Monday and someone might need it right now.

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Don’t get trapped in that negative mind warp thinking you will never reach your goals.

YOU WILL and YOU CAN but you actually have to do the work.

Small daily changes lead to big wins!

The fact you aren’t where you WANT to be should be motivation enough to get going!

You can talk yourself into or out of anything!!

Look around this blog, I have tons of free resources to get you started.

Stop making excuses and start taking care of yourself!!

Stay strong my fit friends!!

Talk to you later.

WATCH this video. It will help get you motivated!!!

Cheaters Always Win

I don’t know about you but I’ve witnessed a lot of cheating in my life time. There are so many people who do everything they can to win, to get the extra advantage, to be a step ahead of the competition and if we’re being perfectly honest here, I have seen a lot of cheaters win.

I know the conventional sayings are that, “Cheaters never win.” or “Cheaters never prosper.”

Think of some of the most prolific cheaters of all time.

Lance Armstrong (Cycling)
He won and he won a lot!

Ben Johnson (Olympic 100m Sprinter)
He won and won a lot!

Bill Belichick (NFL Coach)
This guy never stops winning

They win and win and win.

But, they also have no credibility. No integrity. No respect.

None of the things in life that really matter.

How many times have you ever heard the word, “Cheat meal.” or “Cheat day.” when it comes to health and fitness? Trainers and coaches say it all the time…to me they are telling their clients, “I think you’re a loser and you can’t win with honesty, integrity and intestinal fortitude…so cheat away.”cheat-meal-pic-updated


I never subscribe to the idea of a cheat.

A cheat is a short cut. A side-step of the rules. A blatant disregard for ethics…yes, even with meals on diets.

I love to teach healthy options. Ways to satisfy your sweet tooth without compromising your sweetness.

Cheat meals lead to cheat days which lead to cheat weekends. They also signal your brain to think that it’s OK to cheat from time to time if you have a weak moment or need to satisfy a craving.

Cheating is never OK. Cheating is a mentality of failures.

Cheaters always do win. They win the race to unhealthy habits.

They win the race to quitting.

They win the race to the easy way out.

But cheaters never win where it matters…to themselves.

Don’t ever cheat because as much as we do see cheaters win, they really do lose…even when they aren’t caught.

Have an awesome day!

What do you think? Agree? Disagree? Let me know in the comments or on Facebook, Twitter or Instagram.
I have a new program coming out very soon and you can get a sneak peek of it just by signing up here to find out more about it: http://carrieburrows.com/earlybird/
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