MUNCH THIS: Portobello mushroom steak with roasted cauliflower

Wow, if you’re looking to impress friends and family with a recipe, MUNCH THIS. I made this last night to just try it out. I’ve heard of “cauliflower steaks” before at fancy vegan restaurants so I went ahead and made that portion… Except that the finished product looked like a brain.


Plus, a dish of roasted cauliflower just didn’t sound like it would be satisfying at all, so I added in my usual Portobello “steak” recipe. The Portabello steak combined with the cauliflower steak, a slightly strong raw cheese and a red wine sauce…. Drooling as I type this.


It presents really well also! Try it out when you’re feeling a little adventurous!! Plus, the entire meal is only 270 calories

Portobello Mushroom Steak with Roasted Cauliflower and Red Wine Sauce
serves 1

1 head of cauliflower
1 portobello mushroom
3 teaspoons olive oil
1/2 teaspoon fresh or dried thyme
1/4 cup red wine (I used chianti)
1 teaspoon butter
2 tablespoons chicken broth
1/2 teaspoon salt
1/4 teaspoon pepper
3 thin slices of a mild raw cheese

1. Preheat the oven to 375.
2. Slice the very tip inch of the cauliflower off, then cut a 1 inch thick steak from it.
*the cuts should be parallel to the base of the cauliflower. Careful while you cut down so that you don’t break the steak into chunks.
3. Place the cauliflower on a baking sheet and drizzle two teaspoons olive oil and 1/4 teaspoon salt and pepper over it. Put into the oven for 25 minutes.
4. While that bakes, take the portobello mushroom and remove the stalk by pulling it out. Place 1 teaspoon of olive oil into a pan and heat to medium. Put the mushroom, gills up, into the pan and sprinkle it with 1/4 teaspoon salt. Cook both sides for 3 minutes then add the thyme and wine. Let this cook for another 4 minutes or until the wine has reduced. Turn off the heat, add the chicken broth and butter and stir until a sauce is formed.
5. Place the entire cauliflower on a plate and drizzle it with the red wine sauce. Place the mushroom on top of the steak and add the sliced cheese to the top.

Definitely MUNCH THIS!

Hearty Mushroom Soup

Sometimes a day just calls for a warm cup of soup. I used to work at this restaurant when I was 15 that made the BEST mushroom soup. I’ve done my best to recreate it and I must say, it tastes pretty damn delicious. Plus it’s hearty and only contains 229 calories per serving! What more could you ask for?


Hearty Mushroom Soup
serves 4
4 cups chicken broth
2 teaspoons olive oil
2 celery stalks, chopped
1 cup yellow onions, chopped
1 leek, chopped
2 carrots, chopped
2 teaspoons dried thyme
1/2 teaspoon salt
2 cups mushrooms, chopped
2 teaspoons Dijon mustard
1 1/2 cup wild rice, cooked

1. In a pot, add the olive oil and heat to medium.
2. Add the onions, leeks, celery, thyme, salt and carrots and cook while stirring for 10 minutes.
3. Add the mushrooms and cook another 5 minutes.
4. Add the chicken broth and Dijon mustard, reduce to simmer and cook while covered for 20 minutes. Add the cooked rice to the finished product and serve hot.

Garlic lemon rosemary baked chicken

This recipe is one of my go tos when I’m busy, stressed and don’t have much time to prep a dinner. Even though it’s such a simple recipe, the flavors are so delicious that you’ll think you’re eating restaurant quality food! Plus it only has 313 calories per serving!! So it definitely will fit in with your time and calorie allotment!


Garlic Lemon Rosemary Baked Chicken
serves 1
1 bone in, skin on chicken breast
2 teaspoons olive oil
1/4 teaspoon salt and pepper
1/4 cup chicken broth
5 garlic cloves
2 slices of lemon
2 teaspoons rosemary (fresh or dried)

1. Preheat the oven to 350.
2. Put the olive oil into a pan and heat to medium. Sprinkle the chicken breast with salt, pepper and 1 teaspoon rosemary. Cook skin side down first for 5 minutes then flip and cook the other side for another 5 minutes. In a baking dish, put the chicken broth, 5 garlic cloves, remainder 1 teaspoon rosemary and the juice of the lemon plus the actual lemon inside. Add the partially cooked chicken, skin side up and cover with tin foil.
3. Put in the oven for 35-40 minutes. Check the to see if the chicken is cooked all the way through. If it isn’t, put it in for another 5-10 minutes.
4. When the chicken is done, take it out and serve with 1/2 cup cooked wild rice!

6 ingredient potato leek soup

This soup is so fast and so easy that literally anyone can make it regardless of their culinary skills (or lack thereof). The soup is deceivingly creamy without the use of any dairy. Since there isn’t any dairy, it’s also a lower calorie soup while still being able to fill you up!


Six Ingredient Potato Leek Soup
serves 2
2 Yukon gold potatoes
2 leeks
2 cups chicken broth
1 fresh rosemary sprig
1 teaspoon salt
2 teaspoons olive oil

1. Wash the leeks and potatoes well. Chop the potatoes into 1/2 inch cubes. Cut the leeks into 1/2 inch strips. Put both items into a pot with the chicken broth, salt and rosemary sprig. Cook while covered on medium for 15 minutes. After 15 minutes, uncover and remove the rosemary. Reduce heat to medium low and cook for another 5 minutes.
2. Put the entire cooked mixture into a blender and blend until smooth. You can also use an immersion blender if you have one.
3. Pour the soup into two bowls and drizzle a teaspoon of olive oil over each bowl. Garnish with a rosemary sprig.

This recipe is perfect for a light summertime dinner! Enjoy!

Pan roasted chicken with apple cider vinaigrette

I made this recipe last night and it was ridiculously easy, the chicken was moist and the flavor was so unique! Plus, the sauce is based off of apple cider vinegar and Dijon mustard so it’s low in calories too!


Pan Roasted Chicken with Apple Cider Vinaigrette

serves 2
Total cook and prep time: 30 minutes

2 chicken breasts, filleted and pounded
2 teaspoons thyme
1 teaspoon salt
1 tablespoon olive oil
1/2 apple, chopped
1/4 cup red onion, chopped
2 tablespoons apple cider vinegar
2 tablespoons white wine (or champagne) vinegar
2 tablespoons olive oil
2 teaspoons Dijon mustard
1 teaspoon honey

1. Heat one tablespoon of olive oil in a pan at medium heat. Sprinkle the thyme and salt on both sides of the chicken breasts. Put the chicken breasts on the pan and cook both sides for 4-5 minutes per side.
2. Add the apples and onions and sauté around the chicken for 3-4 minutes.
3. Combine the rest of the ingredients (apple cider vinegar and down) in a bowl and whisk. Add this to the chicken, onion and apple mixture. Reduce the heat to medium low, cover and cook for 10 more minutes. Turn the heat off and let the chicken steam in the covered pan for another 5-10 minutes.
4. Serve over a 1/2 cup of cooked wild rice.

I hope you enjoy the recipe! It was super easy to make and the flavors will impress everyone!
Plus, this recipe is bikini friendly for the summer time!

Fajita style chicken lettuce wrap

This is one of my favorite recipes that my mom used to make for me when I was growing up. It’s filling without making you feel bloated or too full. I usually make this recipe when I want something flavor packed, cheap and low in calories(only 189 calories per serving)!
The reason why I love this recipe is because it’s so easy to prepare and you get a good amount of protein in from the chicken. You are also able to cut the cooking time of the chicken down by more than half for this recipe by cutting the chicken into thin strips before cooking.
Pair this recipe with some steamed or roasted veggies to complete your low calorie, protein packed, delicious meal!

Take a picture of your fajita style chicken lettuce wrap and tag me in it on Instagram (healthyfoodylifestyle) or twitter (@AutumnBates21) to share your healthy dinner with me!! 🙂


Fajita style chicken lettuce wrap
189 calories per serving
serves 2
1 chicken breast
1 large red bell pepper, thinly sliced
1/2 yellow onion, thinly sliced
3 teaspoons olive oil
2 tablespoons hummus
1 cup spinach
4 romaine lettuces
1 teaspoon Dijon mustard
1/2 teaspoon lemon juice
1 garlic clove, minced
Salt and pepper

1. Cut the chicken into thin strips. Put 1 teaspoon of olive oil into a skillet/pan. Put the chicken into the skillet and heat to medium. Season with about a half teaspoon of salt and pepper and cook for 6-10 minutes, depending on the size of the chicken pieces, until done.
2. Pour a teaspoon of olive oil into a new skillet. Heat to medium and add the onions and bell peppers. Season with a sprinkle of salt (about 1/8 teaspoon). Cook, stirring occasionally, for 7 minutes. Add the spinach into the mix after the 7 minutes and cook for an additional 1 minute.
3. Combine the remaining teaspoon of olive oil with the Dijon mustard, lemon juice and garlic clove. Mix well before serving. This is the sauce for the wraps.
4. Lay the lettuce leaves out and add half a tablespoon to each leaf. Add the chicken, onions, bell pepper, spinach and sauce and serve!

Roasted Stuffed Bell Pepper

As many of you who follow me on Instagram saw, I have about 15 red bell peppers that I got for free and I need to make use of!

I haven’t eaten that many stuffed bell peppers in my life, so I decided to try throwing one together. And the results… were delicious. If you’ve never eaten stuffed bell peppers before, TRY THIS OUT. Plus, it’s only 257 calories per serving!!


Roasted Stuffed Bell Pepper

257 calories per serving, serves 2


2 bell peppers (they don’t have to be red bell peppers)

1/4 uncooked quinoa

1/2 cooked chicken cut into small pieces

1 zucchini

1/4 cup frozen corn

1/4 cup diced red onion

2 teaspoons olive oil

1 teaspoon chili powder

1/2 teaspoon salt, plus a pinch for the bell pepper

1/4 cup cilantro

1. Preheat the oven to 450 degrees.

2. Wash the bell peppers and cut the top part of the bell pepper off (the stem part). Take out the seeds. Dry the bell pepper and place them, cut side down, on a cookie sheet. Drizzle 1 teaspoon olive oil and a pinch of salt on the bell peppers. Cook for 15 minutes. Remove the bell peppers from the oven when done.

*The bell peppers might sag a little when you take them out, but once you stuff them with food, they will stand straight again.

3. While the bell peppers cook, put the quinoa into a pot and add 3/4 cup water. Cook on medium high until water start to boil, then reduce to medium for about 15 minutes or until the quinoa is done cooking.

4. While the bell pepper and quinoa cook, chop the zucchini into small, bite sized pieces. Put the remaining 1 teaspoon olive oil into a pan and raise the heat to medium. Add the zucchini, red onion, chili powder and salt and cook for 5 minutes, stirring every 30 seconds or so.

5. After the zucchini mixture has cooked for five minutes, add the corn and cilantro. Turn the heat off after adding and stir for one minute.

6. Combine the zucchini mixture with the quinoa and the cooked and chopped chicken. Stir until everything is well combined.

7. Using a spoon, stuff the bell peppers equally with the mixture and enjoy!

Take pictures of your finished product and tag me on Instagram (healthyfoodylifestyle) or on Twitter (@AutumnBates21) so that you can share your beautiful creation!

Enjoy the recipe and happy cooking!

Teriyaki Chicken Plate

This meal is perfect for days when you have done a really long workout and you need something low in calories, high in protein, filling and delicious!
With only 360 calories and 30 grams of protein, this meal will leave you satisfied and well within your calorie allowance!


Teriyaki Chicken Plate
serves 1

1 small boneless skinless chicken breast
1 teaspoon olive oil
1/4 cup uncooked brown rice
1/4 cup teriyaki sauce
1 slice of lime
1 green onion
Salt and pepper

1. Measure the rice into a pot and add 1/2 cup water. First cook at medium high until the water starts to boil, then turn the heat down to medium low and cook for 30-40 minutes or until the rice is tender.
2. While the rice cooks, slice the chicken breast into thin strips. Make sure to wash everything that touched the raw chicken really well!
3. Season the chicken with a sprinkle of salt and pepper. Get a pan and pour the teaspoon of olive oil into it. Heat the pan in the stove to medium high. Add the chicken. Cook the chicken for about 8 minutes (or until done), flipping the pieces over after 4 minutes.
4. After 8 minutes, add the teriyaki sauce and reduce the heat to medium low. Cook for another 5 minutes.
5. While the chicken finishes cooking, cut the green onions and lime slice. Add the rice and chicken to the plate and add the green onions and lime. When you are ready to eat, squeeze the lime over the chicken.

You can pair this with a salad or some cooked veggies to add a little green to your dinner.
Enjoy your teriyaki chicken plate and let me know how you like it!