http://www.decidehealthnow.com/

Decide Health Now, Vancouver, BC (2025)

03/16/2023

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03/04/2021

Slow Cooker Korean Chicken

Ingredients

• 1 lb boneless skinless chicken thighs, chopped
• 1 lb boneless skinless chicken breast, chopped
• 1/3 cup brown sugar (or Stevia, maple syrup, honey)
• 1/3 cup low sodium soy sauce (GF if needed)
• 10 cloves garlic, whole
• 1/2 red onion, diced
• 2 jalapenos, diced (or Sriracha)
• 1 tbsp. fresh ginger root, peeled and grated
• 2 tbsp rice vinegar
• 2 tbsp sesame seeds

Instructions

1. Combine the sugar, soy sauce, red onion, jalapenos, ginger, rice vinegar, sesame seeds in a small bowl.

2. Add the chicken to the crock pot and cover with the sauce.

3. Cook for 6-8 hours on low. When it has 30 minutes left to cook, open the lid on so the sauce thickens up.

03/04/2021

30 Minute Low Carb Beef Chili

Ingredients

• 2 cups beef broth
• 1.5 cups water
• 1/2 tbsp olive oil
• 1/2 onion, minced
• 2 cloves garlic, minced
• 1 green pepper, chopped
• 1 poblano pepper, seeded and diced
• 2 lbs 95% lean ground beef
• 2 tsp chili powder or to taste
• 1/2 tsp cumin
• 1/2 tsp salt
• 14 oz fire roasted canned diced tomatoes
• 1/2 cup salsa
• 2 zucchini, chopped

Instructions

1. Heat the olive oil in a large pot and add the onion, garlic, and poblano pepper. Once fragrant after 2-3 minutes, add the beef and brown until no longer pink.

2. Season with salt and pepper. Add the remaining ingredients and simmer for 20 minutes. Taste and season if needed.

03/04/2021

Broiled Soy Honey Salmon

Ingredients

• 24 oz. skinless boneless coho salmon
• 2 tbsp soy sauce (or coconut aminos for paleo)
• 1 tbsp rice vinegar
• 1 tbsp honey

Instructions

1. Preheat the broiler.

2. Whisk together the soy sauce, rice vinegar, and honey in a small bowl.

3. Place the salmon on a baking dish covered with foil. Brush the soy sauce marinade on the salmon and let rest for 15 minutes.

4. Place in the oven and broil for 6-8 minutes or until the salmon is cooked to your liking. Cooking time may vary slightly depending on thickness of the fish.

03/04/2021

Sheet Pan Lemon Pepper Chicken

Ingredients

• 1.33 lbs boneless skinless chicken cutlets
• 2 eggs, whisked
• 1/3 cup panko breadcrumbs
• 1/3 cup grated parmesan cheese
• 1 tsp. lemon pepper
• 1/2 tsp garlic powder
• Salt and pepper
• 3 cups green beans
• 2 tsp. olive oil

Instructions

1. Preheat the oven to 425 degrees. Spray a baking sheet with cooking spray (cover with foil for easier clean up).

2. Combine the panko breadcrumbs, Parmesan cheese, lemon pepper, garlic powder, salt, and pepper. Press one side of the chicken into the egg and then into the panko and Parmesan mixture. Place it on the baking sheet with the breading up. To make it extra crispy, spray the chicken with cooking spray or drizzle with a little olive oil.

3. Toss the green beans with the olive oil and season with salt and pepper. Spread out on the baking sheet around the chicken.

4. Cook for 15 minutes until chicken is cooked through and tender.

03/03/2021

Spicy Salmon with Jalapeno and Lime

Ingredients

• 1.33 lbs. coho salmon, skin removed
• 2 limes (juice only)
• 4 tsp. ginger, minced
• 1 jalapeno, seeded and minced (more to taste)
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper

Instructions

1. Combine the lime juice, ginger, jalapeno, garlic, and olive oil. Spread over the salmon and let marinate for 30 minutes.

2. Preheat the oven to 400 degrees.

3. Line a baking sheet with foil and spray with cooking spray. Place the salmon on the baking sheet, pouring marinade over top, and bake for 10-12 minutes until cooked through. To brown the top, broil for 2-3 minutes at the end of cooking.

03/03/2021

Jalapeno Popper Burgers

Ingredients

• 1.33 lbs 95% lean ground beef (or turkey)
• 1 jalapeno, chopped finely (seeded for less heat)
• 1/2 cup reduced fat shredded cheddar cheese
• 2 tbsp reduced fat cream cheese (cut into small cubes)
• 2 tsp mustard
• 2 tsp Worcestershire sauce
• 1/2 tsp kosher salt, divided

Instructions

1. Combine all of the ingredients in a bowl and mix until just combined. Divide into patties and let rest for 10 minutes.

2. Cook burgers on the grill for 4-6 minutes each side or until cooked through to your liking. You can also cook in a skillet for 5-6 minutes on each side.

03/03/2021

Grilled Sriracha Barbecue Chicken

Ingredients

• 1/4 cup shallots, chopped
• 2 tbsp brown sugar
• 2 tbsp fresh lime juice
• 1 tbsp soy sauce
• 4 garlic cloves, minced
• 1/2 tsp sesame oil
• 1 lb boneless skinless chicken thighs
• 3 tbsp ketchup
• 1 tbsp Sriracha (or more)
• 2 tsp honey
• 1 tsp fresh ginger, grated
• 4 tsp rice vinegar

Instructions

1. In a non reactive bowl combine the shallots, brown sugar, lime juice, soy sauce, garlic, and sesame oil to make the marinade.

2. Add the to a large ziploc bag and add the chicken thighs. Refrigerate for at least 3 hours, overnight is even better.

3. Preheat the grill on high.

4. Meanwhile, combine the ketchup, Sriracha, honey, ginger, and vinegar to make the Sriracha barbecue dipping sauce. You can also just mix barbecue sauce with Sriracha for a quicker version.

5. Grill on high for 4-5 minutes on each side, keeping the grill closed.

6. Serve with the Sriracha BBQ sauce.

03/03/2021

Southwestern Turkey BLTA Salad

Ingredients

• 2 slices cooked bacon
• 4 oz. deli turkey (0 SP turkey for WW)
• 3 cups butter lettuce
• 1/2 cup tomatoes, chopped
• 1/2 cup corn (fresh, frozen, or canned)
• 1/2 cup canned black beans
• 1/4 avocado, chopped
• 2 tbsp. reduced fat ranch dressing
• 1/2 tbsp canned chipotle peppers in adobo sauce
• Salt and pepper

Instructions

1. Cook the bacon according to package directions. Chop or crumble.

2. Mix together the ranch with the adobo sauce from the chipotle peppers. You can make it as spicy as you like.

3. Layer or toss together the ingredients and top with dressing.

03/03/2021

Almond Crusted Pork Tenders

Ingredients

• 1.33 lbs lean pork tenderloin
• 2 egg whites
• 1/2 cup almond meal
• 1/4 cup almonds, sliced (roughly chopped)
• 2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• Cooking spray

Instructions

1. Preheat the oven to 425 degrees. Slice the pork tenderloin into round slices or tenders, about 1/2 inch thick.

2. Whisk the egg whites in a shallow dish. In another shallow dish, combine the almond meal, almonds, paprika, garlic powder, salt, and pepper.

3. Dip the pork slices into the egg wash and let any excess drip off. Then dip into the almond meal mixture and coat on each side. Place on a wire rack on top of a baking sheet. Spray the tenders with cooking spray.

4. Bake for 16-18 minutes or until pork is fully cooked. If it isn't browning as much as you like, you can broil for the last 1-2 minutes.

03/03/2021

Spinach and Mushroom Lo Mein

Ingredients

• 8 oz. soba noodles (or dry spaghetti, make sure 100% buckwheat for GF)
• 1 tbsp. coconut oil
• 2 garlic cloves, minced
• 8 green onions, sliced
• 4 cups mushrooms, sliced
• 6 cups spinach
• 1 red pepper, diced
• 3 tbsp. low sodium soy sauce (more if needed)
• 1 tbsp. sesame oil
• 2 tsp. brown sugar
• 1 tbsp. fresh ginger, minced
• 1/2 tsp. Asian garlic chili paste (or Sriracha, adjust to taste)

Instructions

1. Cook the soba noodles according to package directions. Stir together the soy sauce, sesame oil, sugar, ginger, and chili garlic paste to create the sauce for the lo mein.

2. Heat the coconut oil over medium high heat. Add the garlic, green onions, mushroom, and red pepper. Cook for 4-6 minutes until peppers are tender. Add 1-2 tablespoons of water if anything starts to burn. Add the spinach and cook for 1-2 minutes until wilted.

3. Add the noodles to the pan along with the sauce. Cook and stir for 1-2 minutes.

03/03/2021

Low Carb Chicken Lo Mein with Spaghetti Squash

Ingredients

• 1 spaghetti squash
• 3 tsp. vegetable oil, divided
• 1 lb. boneless skinless chicken breast (or thighs)
• 2 carrots, peeled and chopped
• 2 celery stalks, peeled and chopped
• 2 cups broccoli florets
• 2 cups snow peas
• 1 cup bean sprouts
• 2 tbsp. oyster sauce
• 1/4 cup soy sauce
• 1/2 cup chicken broth

Instructions

1. Cook the spaghetti squash using your preferred method. To quickly cook the squash, pierce it all over with a knife as if you were cooking a potato. Then place on a microwave safe plate for ten minutes. Feel it to see if you can squeeze it easily. If not, continue to cook in 30 second increments until it is very tender. Let cool and then cut in half and shred the spaghetti squash. Set aside. You can also roast it.

2. Season the chicken with salt and pepper. Add 2 tsp. oil to a wok or skillet over high heat. Add the chicken and cook until no longer pink. Set aside.

3. Add 1 tsp. of oil along with the carrots and celery. Cook for 3-4 minutes.

4. Add the remaining vegetables. Cook for 3-4 minutes until tender.

5. Add the chicken, oyster sauce, soy sauce, chicken broth, and chili paste if using. Cook for 1 minute.

6. Toss together all the ingredients. Taste and season with extra soy sauce if needed.

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