Simple Salmon Patties
Sunday's in our house is Salmon Sunday's - with good reason as we always have salmon on Sunday's! It is by far my favorite fish with its buttery creamy texture and no-fuss preparation. I don't even use oil when I cook it as it contains its own healthy fats that emerge when it's cooked! While I love my go-to salmon recipe, I wanted to switch it up a bit.
Confession: canned fish makes me leary. I usually stay away from it, however, I will say that it has come a long way from when I was growing up. One of my favorite brands that I use is Safe Catch. It has the lowest mercury of any canned fish. I use their tuna often especially with my Avocado Tuna Cakes and my No Mayo Tuna Salad.
In keeping with my simple recipes, this one too only has a handful of ingredients that you most likely will have on hand.
Old Fashioned Rolled Oats
Mustard (I used grainy dijon)
Lemon Juice
1 Egg
Spices such as turmeric, S&P, garlic powder, and TJ's 21 seasoning salute
First, grind the oats in a food processor to make oat flour (can sub almond flour or GF flour too). Add to a large bowl along with the other ingredients and the canned salmon. Mix everything well together. Option to leave some salmon chunks or not. I measured mine out with these egg rings to make them perfectly round patties. Option to fry them up with a bit of olive oil in a skillet or bake them in the oven. I baked mine at 400f for about 10 minutes and they came out perfect with a nice crispy outer edge.
I am currently enjoying these with avocado and roasted veggies all week for lunch. Next, I am thinking of a salmon burger! Also great over salad, make mini ones and dip in hummus....I mean it's infinite possibilities here!
2 cans Salmon (Safe Catch)
1 cup oat flour (blend old fashioned oats)
2 tbsp mustard
1 egg
1 tbsp lemon juice
2 tsp turmeric
2 tsp garlic powder
2 tsp TJ's 21 seasoning salute (optional)
1 tsp salt
1 tsp pepper
Instructions:
1. Preheat oven to 400f and grease a baking sheet (I use parchment paper for easy clean up)
2. After grinding oats into flour, add to a large bowl along with all other ingredients.
3. Mix well (optional to leave chunks)
4. Form into patties (I got 5 from this recipe-option to make them any size you want!)
5. Place on a baking sheet and cook for about 10 minutes. (depending on size)
6. Keep in the fridge for a few days. Can warp and freeze too.
*recipe adapted from www.onceuponapumpkin.com
Healthy Fish Tacos
I love when I remember that it is #tacotuesday! I mean what is more fun to eat than Tacos?! There are so many ways to enjoy them too! I have made crockpot chicken tacos to cauliflower tacos to lentil tacos. The question is are you team crunchy taco or team soft taco? I tend to lean towards the soft tacos and I recently found Masienda organic blue corn tacos that are low in calories, carbs and only have 3 ingredients! SCORE!
When I first posted about these, I mentioned that I am trying to up my fish eating game. There are just so many benefits to eating fish (not your thing, no worries I get it!) We usually stick with salmon but I decided to try cod for these fish tacos and they were the perfect white flaky fish to do so with!
My fav place to shop is Wegmans, and they have their family pack style (think Costco) that is affordable and great to stock up on (as long as you are going to use it!) When I saw they had organic cod each in their own portion seal I had to grab them! (great for meal prep!)
Let's talk about how fast they cooked up! Like, don't turn your back on them fast! I like to make my own taco seasoning which consists of smoked paprika, cumin, chili powder, garlic powder and a sprinkle of TJ's 21 seasoning salute. (if you like heat add in red pepper flakes!)
Saute oil, garlic, and onions in a large skillet over medium heat. Add in the fish (I like to cut them into pieces, this way they cook up super fast) along with the seasonings. Once cooked through remove from heat. A short cut I like is to use bagged broccoli slaw and mix in salsa. Let it sit for about 30 minutes so it softens up. Then start layering your taco!
Topping options are endless and I feel a personal preference. But I went with mashed avocado and chopped tomatoes seasoned up! Other options are cheese, cilantro, yogurt dressing......
I think your next Taco Tuesday is going to be delish! The best topping is a margarita if you ask me!
Be sure to show me your tacos over on Instagram, Facebook or Pinterest!
Note: I got about 4-6 tacos from this recipe
Ingredients:
3 pieces of medium size cod (or other white flaky fish)
Tortillas of choice
1 jar organic salsa
1 bag broccoli slaw
2 cloves garlic chopped
1 small onion chopped
1 tsp smoked paprika
1 tsp chili powder
1 tsp garlic powder
1 tsp cumin
1 tsp 21 seasoning salute
1 tbsp oil
Instructions:
1. Heat large skillet over medium heat. Add oil and saute onion until soft then add in garlic.
2. Cut fish into bite-size pieces and add to pan along with seasonings. Mix well in the pan and cook through (should only take a few minutes)
3. Prepare slaw by adding to a large bowl and top with salsa. Mix well together and season as desired. Let sit to soften. (could do this 30 minutes before)
4. Layer tacos with slaw, then fish mixture and top with fav toppings.
5. Can be stored separately in the fridge for a few days.
Blackened Shrimp Bowl
Friday's during Lent season means no meat. So I make sure to have frozen shrimp available and a bag of frozen veggies - these are the easiest go to's! I love Trader Joe's Argentine Shrimp - I find them the tastiest and they are large! You can also find a bag of frozen veggies that has eggplant and peppers - I used a similar one with this dish.
Don't be fooled by frozen veggies! As long as they don't have added sauces and funny ingredients (they literally should only have the vegetables listed as the ingredients and maybe salt) frozen is great! Plus they make a great shortcut.
Only the quinoa is what took the longest to prep here - and if you have some frozen on hand even better! You can also opt for brown rice or cauliflower rice. While the quinoa was cooking I seasoned the shrimp with my own blackened seasonings;
Smoke Paprika
Cumin
Garlic Powder
Pepper
Red Pepper Flakes
Onion Powder
Chili Powder
Went with a few dashes of each (I never measure! LOL!) plus I melted grass-fed butter to make everything stick. (I use Kerrygold butter). I let the shrimp sit and marinate while the quinoa finished up.
Heat up your pan with 1Tbs of oil (feel free to add in garlic, I did!) and pan fry the shrimp on each side until blackened. Remove and add in the frozen veggies. Cook until heated through and add back in the shrimp and cooked quinoa. VOILA - dinner is done!
Somewhere in between be sure to blend up my roasted red pepper sauce (scroll to the bottom of that page to find the full recipe) to top it all with. If you have extra sauce leftover be sure to freeze it! You can use it over pasta, chicken, salads, eggs....really anything!
As always, you can get creative with your veggies and protein choices. Chicken, salmon, tofu and any hearty veggie you like! Great for meal prep as you can make a big batch.
Be sure to share with me on Instagram, Facebook or Pinterest! I love to see what you are cooking up!
Ingredients:
1 bag frozen shrimp
1 bag frozen vegetables of choice
1 cup quinoa - cooked according to package directions
1 tbs oil
3-4 garlic cloves
1 tbs melted butter
1 tbs smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp pepper
1 tsp salt
1 tsp chili powder (more if you like heat)
1 tsp red pepper flakes
Instructions:
1. Marinade shrimp with melted butter and seasonings-coat well.
2. Heat oil and garlic in a large pan over medium heat. Add in shrimp and cook a few minutes each side until blackened.
3. Remove from pan and add in vegetables and coat with remaining marinade from the pan.
4. Once the veggies are cooked through add back in shrimp and quinoa and mix together. Then add in red roasted pepper sauce. Combine well. Add as much or little as you desire.
5. Taste and adjust seasonings as needed.
6. Store leftovers in the fridge for a few days.
Mini Turkey Meatloaves
These mini turkey meatloaves have been my go-to recipe for a while now! They are rather simple to put together so this makes them a great weeknight dinner. Better yet, make them Sunday and have them for lunch all week! But you can share with your family too if you want!
I found this mini loaf pan at Home Goods one day and I knew I had to have it! Besides making baked goods in it, it works well for other recipes too! If you don't have one no worries, you can make this recipe into a traditionally sized meatloaf or use a muffin tin and make them into turkey muffins!
My favorite part is the dressing on top! A mixture of ketchup and Worchester sauce - just the right amount of flavor to take this meatloaf to the next level! I like to make a little more so then we can also use it as a dipping sauce on the side.
They store great in the fridge for a few days or even freeze them and then just reheat for another meal. They are also gluten-free and so perfectly portioned! Big on taste, not on artificial ingredients!
Do share with me if you made this recipe! You can find me over on Instagram, Pinterest or Facebook! I love to see your creations! If you want more recipes like this to be sure to visit my homepage and subscribe!
Mini Turkey Meatloaves
Recipe Here
Ingredients:
• 1 lb organic or grass-fed turkey meat (or ground beef)
• 1 egg
• ¼ cup almond flour
• 1 8oz fresh spinach
• 1 small onion diced
• 1 cup mushrooms diced (optional)
• 1tbs plus 1 tsp ketchup
• 1 tbs plus 1 tsp Worcester sauce
• 1 tsp oil (I used avocado)
• S&P to taste
• Your favorite seasonings (21 Seasoning Salute)
Instructions:
1. Preheat oven to 375 degrees F
2. Heat the oil over medium-high heat in a nonstick pan
3. Add in onions and mushroom and cook until softened
4. Add in spinach (I tore the leaves into smaller pieces) & cook until wilted down.
5. Let mixture cool a few minutes then add to a large bowl with turkey meat.
6. Add egg, almond flour and 1 tsp each of ketchup and Worchester sauce.
7. Add in spices (I usually do 1 tsp of each)
8. Mix everything together well with a large spoon
9. Divide mixture into well-greased muffin tins or cook in a large meatloaf pan.
10. Mix 1 Tbs of each ketchup & Worcester sauce together and spread over top
11. Cook for 30 minutes (may need longer if in 1 large pan)
12. Let cool and enjoy!
Vegan Vodka Sauce
Growing up Italian there was lots of pasta consumed with a variety of sauces too! One of my fav's has always been the infamous penne vodka sauce. Something about the creamy velvety texture soaked up in the little tubes of penne. I love when there are peas added to it too! Even better with a protein of chicken or shrimp to make it a hearty meal!
So when I received a pasta package from Tuscanini Foods containing a few different kinds of pasta and a tube of tomato paste I knew what I was making! Traditionally this sauce is made with heavy cream and lots of cheese. In trying to lighten this dish up I swapped the cream for full-fat coconut milk. I have been finding that coconut milk (the full-fat version from the can) is a great alternative for creamy dishes like this one. You get all the added benefits of coconut milk (healthy fats) and great for those who are non-dairy.
Trust me when I say that not all pasta is created equal! You can taste the authentic Italian quality in this pasta. We all agreed that it was delicious! And we were pleasantly surprised by how tasty the sauce was too! We didn't even miss the heavy cream (I secretly didn't tell my kids either at first! LOL!)
I added in chicken to our recipe for some added protein. Shrimp, tofu or even just hemp seeds are all great protein options as well.
This dish is great for a special occasion like Valentines Day or around the holidays when you need a meal to feed a large crowd that looks and tastes impressive! Very few ingredients and simple to put together! All you need for this sauce is;
1 tube of tomato paste (mine was from Tuscanini)
1/4 cup vodka
1 14oz can full-fat coconut milk
2-3 garlic cloves, chopped
1/4 cup olive oil
Salt & Pepper to taste (red pepper flakes for some heat if desired)
Saute the garlic in olive oil, add in the tomato paste, stir to loosen up a bit then add in the coconut milk, mix well and let simmer for a few minutes. Add in seasonings and then pour over cooked pasta. You can also make a batch of this sauce and freeze it for later consumption.
Ingredients:
1 tube of tomato paste
1/4 cup vodka
1 14 oz can full-fat coconut milk
1/4 cup olive oil
2-3 garlic cloves
Salt & Pepper to taste (chili flakes, parsley, basil etc.. if desired)
Instructions:
1. Heat olive oil over medium heat. Add the garlic, be sure not to burn. Only cook for a few minutes.
2. Add tomato paste until loosened up a bit.
3. Add in Vodka and let it simmer out. Then add in coconut milk, salt & pepper and blend well together and let simmer for a few minutes.
4. Once pasta is cooked, add sauce and enjoy. Season more as desired.
Turkey Chili with Butternut Squash
With the cooler temperatures coming in Jersey I love making one pot meals especially chili! (less mess and clean up!) This dish is so hearty and full of veggies! I switched it up and added in butternut squash and in place of beef, I used turkey meat.
Either is fine, but try to stick with grass-fed beef or organic if possible. It is better for you and the environment!
I went with kidney beans since they are full of fiber and have a higher protein count than their counterparts, but you can substitute whatever beans you like.
That's the beauty of one-pot meals & cooking you can cater the recipe to your liking or with what you have on hand! Explore with other ingredients that you normally may not use. You may find a new one that you surprisingly enjoy!
That's the beauty of one-pot meals & cooking you can cater the recipe to your liking or with what you have on hand! Explore with other ingredients that you normally may not use. You may find a new one that you surprisingly enjoy!
Now I know a true chef uses fresh onions, carrots, and celery for most soup/chili bases but I love using the pre-cut mirepoix – it’s a true time saver especially during the week. You can find it fresh or frozen. I like to keep them on hand in the cooler months for quick add in’s to soups. Just another tip of mine to make life easier in the kitchen!
Let's talk spice! You can adjust the heat to how spicy you like it by adding cayenne pepper or chili powder. I like the heat so I say bring it on! (plus it revs up your metabolism!) This turkey chili is also great for meal prep so you have it all week for lunch or dinner options. Freezes well too! It's a winning recipe in my book!
You know I love connecting with you so if you make this chili be sure to let me know on Instagram or Facebook and tag me, it makes me smile!
If you like this recipe and would like more delivered to your inbox be sure to subscribe back on my home page!
You know I love connecting with you so if you make this chili be sure to let me know on Instagram or Facebook and tag me, it makes me smile!
If you like this recipe and would like more delivered to your inbox be sure to subscribe back on my home page!
2 tbs olive oil
1 yellow onion, 2 celery stalks, 4 carrots chopped or 14oz Mirepoix mix
1 yellow onion, 2 celery stalks, 4 carrots chopped or 14oz Mirepoix mix
3 fresh garlic cloves; minced
1 lb. ground turkey or grass-fed beef
3 cups raw butternut squash (peeled & diced)
3 cups raw butternut squash (peeled & diced)
1 cup low sodium chicken broth
1 28oz crushed tomatoes
1 can kidney beans (or any other bean)
1 tbs paprika
1 tbs cumin
1 tbs garlic powder
Salt & Pepper (to taste)
Cayenne or chili powder if desired
1 tbs cumin
1 tbs garlic powder
Salt & Pepper (to taste)
Cayenne or chili powder if desired
Instructions:
1. In a medium pot, heat olive oil over medium heat. Sauté onion, celery & carrots until soft. Add crumbled turkey and cook until brown, about 5-10 minutes.
2. Add in remaining ingredients and stir. Bring to a boil. Reduce heat and simmer about 30 minutes until the squash is soft.
3. Adjust seasonings to your taste. Top with your fav toppings such as avocado or sour cream is desired.
3. Adjust seasonings to your taste. Top with your fav toppings such as avocado or sour cream is desired.
Pass around some crusty Italian bread, share with friends and enjoy!!
Healthy Chicken Meatballs
I could easily start with "who doesn't a love good meatball?" but hey, you never know! I like to say that my family and I are like meatball connoisseurs and try them at all restaurants that we go to. (I did not join in the meatball fun for almost a year when I went 100% plant-based though)
Plus, growing up Italian, Sunday's were for meatballs and spaghetti. I carried that tradition over for a while when the kids were younger but man is that a lot of work! God bless my grandparents who did it every Sunday without fail!
I still like to make a good meatball at home from time to time though. They are rather simple and are great for meal prep. I recently made my turmeric turkey meatballs that were a huge hit, not your usual meatball oh so yummy! I like making dishes that are rather versatile. This way if you aren't 100% sold on the ingredients that I use you can easily swap them out for what you do like.
One ingredient I always use when making anything with chicken or turkey meat are chopped onions. Since I use the white meat it can tend to be on the drier side but the onions give it the juice that is needed to make it moist. I would suggest not swapping the onions unless there is an allergy as you really can't taste them.
Other ingredients used are whole wheat breadcrumbs (you can go with almond flour to keep them gluten-free) fresh grated parm cheese, spinach, and lots of Italian seasonings such as dried basil, oregano, garlic & onion powder, red pepper flakes, salt, and fresh parsley if you have it.
Now you are probably wondering what makes them so red on top? This is the best part I think! Once they are formed and ready to bake, brush the tops of them with a tomato paste and olive oil mixture! Then bake them and watch the paste crust over and deepen the flavor of these chicken meatballs! Delish!
That's it! Super simple and you can enjoy them so many ways. Over zoodles for a low carb pasta and meatball dish, in a salad, make sliders or even as appetizers if you make them bite size with sauce to dip in! Plus they are freezer friendly. I actually have a batch in my freezer now that we will enjoy later this week.
Remember to tag me in your photos when you make your chicken meatballs! I love to see your creations! Let's connect on Instagram or Facebook!
Ingredients:
1 pound ground chicken (organic if possible)
2 cups fresh spinach, chopped small
1 egg (beaten)
1/2 cup whole wheat breadcrumbs
1 small onion chopped
1/4 cup fresh grated parm cheese
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp red pepper flakes (more if you like heat)
1/2 tsp salt
a handful of chopped fresh parsley
2 tbsp tomato paste
2 tbsp olive oil
Instructions:
1. Preheat oven to 400f. Spray a baking sheet with oil
2. Mix all the ingredients in a large bowl well together. Using your hands is best! Reserve 1 tsp of each the tomato paste and olive oil for the brushing on top.
3. Mix the remaining tomato paste & olive oil and brush or spoon over the tops of the meatballs evenly.
4. Bake for about 20 minutes or until cooked through.
5. Let cool and then enjoy however you desire! Keep in the fridge for 2-3 days or freeze.
Mustard Fennel Crusted Salmon
If there is one kind of fish that I enjoy the most it would be salmon. With its buttery texture and easiness to cook there are so many ways, you can enjoy it!
I have learned not to even use added oil when cooking with salmon as its natural omega 3's are all the fats you need!
Some quick benefits of salmon are that it is high in protein, Vitamin B, potassium, and may reduce the risk of heart disease. As with all meats like I discuss, please opt for organic and with fish try to go for wild caught if possible. In the end, it's best to just eat fish if you don't already but to learn more about why and the difference between the two read more about it here. I usually purchase organic from Wegmans and it is buttery good!
Now onto this easy and delish dish. I came across this recipe while I was searching for something easy to make for Christmas Eve dinner. I wanted a dish that everyone would enjoy and would be minimal effort on my part. Fish is always so easy to cook up and you can get creative with your marinades and toppings and usually never go wrong!
I absolutely love fennel and don't get a chance to cook with it often. So when I saw my girl Giada cooking with it on Food Network I knew that I had found my recipe! What I love the most is that you toast up the fennel and coriander seeds first then I pulsed them in my blender. OH my, the aromas that exploded! And I didn't even get to the real fennel bulb yet! There is something about the licorice smell of fennel that brings me back to my childhood and Italian Sunday Dinners (maybe it was the Anisette that my family drank?! LOL!)
You can make this recipe with a larger 4lb piece of salmon or with individual pieces. I have done both and the leftovers are just as good! After slicing the fennel bulb, layer it onto a baking sheet and drizzle with EVOO. This will be the bed for the salmon to lay on.
Toast the fennel and coriander seeds a few minutes then pulse to grind them into a powder. Spread the grainy mustard onto the salmon and top with the fennel and coriander. Cook at 400f (time will depend on the size of your salmon). And that's it! Told ya - super simple and tasty! Pair it with your fav side veggies and dinner is done! I went with asparagus spears and squash (which I found at Trader Joes, frozen!) You can sprinkle your veggies with some of the fennel coriander! Great for meal prep too! Just portion out your fish and veggies for a few days.
Remember to share with me on Instagram if you give this one a try! I think these toppings would go well with chicken too! I will link to the original recipe as well from Giada here.
Ingredients:
1 4lb salmon
1 fennel bulb, sliced into rings
1 tbsp EVOO
3/4 tsp salt
1/4 cup whole grain mustard (I used 1/2 cup)
3 tsp fennel seeds toasted then crushed
3 tsp coriander seeds toasted them crushed
Instructions:
1. Preheat oven to 400f
2. Lay fennel rounds on large baking sheet and drizzle with oil. Blend well to coat fennel.
3. Place salmon skin side down on top of fennel, sprinkle with salt and then spread mustard on top. Sprinkle crushed fennel and coriander. Press down gently.
4. Roast until fork comes out clean. Option to sprinkle fennel fronds on top.
Turmeric Turkey Meatballs
Let's start with a little confession....I know that when I started this blog I started with the premise of sharing my new plant-based lifestyle. While I still am about 85% plant-based I have been incorporating back into my diet some animal protein of turkey and chicken (no red meat or pork and I still remain eating salmon weekly). This was a personal decision as I have been more in tune with listening to my body as I get older. I found that my workouts took me longer to recover from and that my stamina was low. Plus sometimes my body just craves animal protein now and I am ok with that. I make sure that I always eat sustainably sourced which is always organic and grass-fed when possible.
That being said, I recently made these yummy turmeric turkey meatballs and they were delish! Do you know the benefits of turmeric? It helps fight chronic inflammation, is a great antioxidant and can help prevent cancer and lower your heart disease risk! So it's kind of like a superfood if you ask me!
You can read more about the benefits here.
Now onto the meatballs! With just a few simple ingredients this recipe can be ready in no time. I paired it with roasted tomatoes over spinach but feel free to pair it with what you like. I also topped it off with a simple tahini dressing and it was good! (tahini with lemon juice, olive oil, warm water, S&P, and a little honey)
This is perfect for meal prep! Divide up a few portions and keep them ready in the fridge for lunches or dinners. You will reap all the added benefits of turmeric and have your meals prepped and planned in advance too! Another way to get you to your goals!
Don't forget to tag me on Instagram when you give them a try! I love seeing your creations!
Ingredients:
1 lb ground turkey
1 tsp turmeric
1 tsp cumin
1/2 tsp garlic powder
1 tsp ground mustard
a handful of chopped fresh parsley and cilantro (or 1 tsp dried of each)
1 tbsp coconut flour
1 egg
Sprinkle of S&P
Instructions:
1. Preheat oven to 400f
2. Spray a baking sheet with coconut oil (or another spray you have on hand)
3. Mix all ingredients in a large bowl with your hands (yes your hands, it will get mixed best this way - spray hands lightly with oil so it won't stick)
4. Roll into meatballs and line on a baking sheet - you should get about 12.
5. Bake for 15-20 minutes until fully cooked.
6. Enjoy with your fav veggies and side.
Mediterranean Chicken and Veggies
I finally starting working my way through my Butcher Box order from last month! Lots of chicken and burgers! Had a few packages of thighs (which I normally don't buy) so I decided to finally use them up! Added some of my favorite veggies and voila - dinner in 1 pan!
I will be honest we are not huge fans of chicken thighs or any other chicken part except the breast but I wanted to give these a try. It is an easy peasy dinner that is totally adaptable to your taste with your favorite veggies. I used carrots, a mix of regular & sweet potatoes (I am the only one in the family that likes sweet potatoes lol!) and asparagus as it is still in season and few red onions.
I seasoned the chicken with salt and pepper and then pan fried them for a few minutes just to get them browned a bit. Added the chicken to a large baking dish with the veggies and poured a dressing of olive oil, S&P, 21 seasoning salute (I literally put that 'ish on everything!) and fresh rosemary over everything. Poured in chicken broth just to coat the bottom to keep everything moist and into the oven, it all went - one pan is my jam!
What you get is a well-rounded meal of protein and veggies! This made a large batch so it is perfect for meal prep or for leftovers too. Feel free to switch up the seasonings along with the veggies. That is what I love about cooking - it can be totally versatile to your liking most times. This meal can be made various ways to enjoy again and again!
Easy weeknight dinner and you can even prep the veggies ahead of time. If you give it a try be sure to tag me on Instagram or connect with me in my private FB group My Fit Life Tribe
Ingredients:
4 - 6 bone-in chicken thighs
1 small sweet potato cut into bite-sized pieces
1 small red or white potato cut into bite-sized pieces
1 bunch asparagus, stems cut off
1 red onion, chopped
1 cup chicken stock
1 tbsp chopped garlic
1/2 tsp nutmeg
1 tbsp fresh rosemary
1/4 cup lemon juice
1/2 cup olive oil (divided)
1 lemon sliced
Fresh parsley to garnish
Salt & Pepper to taste
Olives (optional)
Instructions:
1. Preheat oven to 350F
2. Heat up 1/4 cup olive oil in the pan. Season chicken with S&P then add to pan to brown (a few minutes)
3. While the chicken is cooking add the potatoes and veggies to the baking dish and season with S&P.
4. Once the chicken is browned add to pan with veggies in one layer.
5. Mix the remaining 1/4 cup olive oil, lemon juice, garlic, rosemary, and nutmeg and then pour all over the veggies an chicken evenly.
6. Pour chicken broth to coat bottom of the pan and add sliced lemons on top.
7. Bake for 45 minutes or until chicken is cooked through. Add olives or even feta cheese if desired.
8. Store leftovers in the fridge for a few days.
recipe adapted from TheMediterraneandish.com
Air Fryer Eggplant Stacks
Do you take advantage of Prime Day deals? I usually don't as I feel I would end up buying things that I really don't need but want, know what I mean?! LOL!
But this year I knew that I wanted an air fryer. My kids are kids and they still love breaded chicken in any form. While I have created healthier ways to make them they are still cooked in oil (a lot of oil) and so time-consuming to make!
Plus I do enjoy a chicken cutlet here and there! So I was on the hunt for an air fryer and I ended up with this one - Super Deal XXL Air Fryer! Mainly because it was one of the cheaper ones - I got it for $50! I mean an air fryer is an air fryer, right?!
The first food that I 'air fried' were zucchini fries and they were delish! So crispy and love the non-oily taste too! Just look at that crispiness! Then I tried chicken tenders that I made with almond meal and those came out so crispy too! This thing amazes me I tell ya! Everything comes out crispy with no oil!! Plus, everything cooked within 15 minutes! Score! Up next then, Eggplant cutlets!
For this recipe, all you need is 1 medium eggplant sliced into 1 in rounds, good sauce, breadcrumbs of choice (you can go GF, almond meal or I ended up blending a few slices of Dave's Killer Bread that I had), fresh mozzarella (you will thank me for this), beefsteak tomato, balsamic glaze and fresh basil & parsley. That's really it!
The most labor-intensive part is prepping the eggplant which consists of slicing the eggplant, laying them out and sprinkle with salt (to get the bitterness out), then breading them. Other than that they cook up super fast in the air fryer and then you just put together the stacks.
I start with sauce at the bottom of the pan, then I layer one slice of eggplant, tomato, mozzarella, a spoonful of sauce, and a piece of fresh basil and then top with another eggplant slice and spoon sauce on the top again. Just repeat until all slices are used up. Then I drizzled the glaze evenly over the top and sprinkled with fresh parsley and basil.
Feel free to grate fresh parm cheese over the top or nutritional yeast (a dairy free option - but if you already have the mozzarella in there then....) Bake for about 15 minutes until everything is heated through and the cheese is melted.
That's it! If you don't have an air fryer then you can bake the slices before stacking them - they just may not come out as crispy but it will still work!
These are great for leftovers too! I paired mine with zucchini noodles but you can pair these with anything! Salad, veggies, pasta..... for a complete meal!
Don't forget to tag me on Instagram or connect with me in my private FB group My Fit Life Tribe to show me your air fryer meal! Would love to hear what you make in your air fryer!!
Ingredients:
1 medium eggplant cut into 1" rounds
Several slices of fresh mozzarella (I just bought the fresh ball and sliced from there)
1 large beefsteak tomato
1 jar quality low sodium sauce (or homemade)
Balsamic glaze (to drizzle)
Salt to sprinkle on eggplant rounds to 'sweat'
Fresh parsley and basil
2 eggs
2 cups bread crumbs (seasoned with Italian seasonings)
Instructions:
1. Place eggplant rounds on a lined baking sheet. Sprinkle salt on one side and let 'sweat' for a few minutes (once you see water forming dab it away with a paper towel) Repeat other side.
2. Whisk the eggs in one bowl and place the breadcrumbs in another. Make a workstation to dip the eggplant in the egg wash first, drip off any excess, then coat in breadcrumbs. Place coated eggplant slices on another baking sheet or towel.
3. Turn on the air fryer and place eggplant slices in batches to cook. Mine took 10 minutes each.
4. While these are air frying preheat oven to 375f.
5. Coat bottom of a large rimmed baking dish with 1 cup of sauce. Start to layer first layer of air fried eggplant slices.
6. Top each with a tomato slice, mozzarella slice, a spoonful of sauce, basil leave, then top with other air fried eggplant half (make sure to keep the sizes similar). Add another spoonful of sauce on top of each stack. Drizzle all of the stacks with the glaze and sprinkle with fresh parsley & basil.
7. Put in oven for 15-20 minutes to warm through and the cheese melted.
8. Let cool and enjoy!
Grilled Veggie Chicken Kabobs
It's Summa time and that means grill time! I love to cook on the grill as it means less mess, healthier cooking, and everything just tastes better grilled to me!
These kabobs have been on a weekly repeat! Less thinking about what to cook on a Monday as I always prep these on a Sunday. What I love about kabobs is how versatile they are. You can switch up the protein to use salmon, beef or turkey. You can even make them vegetarian if you want!
I love the different options that you can use for the veggies too! I always see onions and peppers on kabobs in the store but I like to go for eggplant, zucchini & tomatoes even winter squash are always a good idea! Really the options are endless in the veggie department - you can even add fruit! Oh yes!
And when I said less mess with the grill I meant with these awesome copper grill mats! Have you tried them yet?! The day that I no longer have to clean my grill is a great day for me! These copper grill mats are the BOMB! They even give you grill marks! Score!
My prep tip would be to cut & marinade the chicken Sunday, cut up your veggies too on Sunday and keep separate in the fridge for a few hours then thread them on the kabobs so they are ready for grilling action Monday after work. I simply sprinkle my fav seasonings on the veggies and drizzle with a little quality olive oil.
For the chicken, I mix together olive oil, lemon juice, garlic and TJ's 21 seasoning salute. That's it - I like to keep things simple! Feel free to use any marinade you wish or create your own with what you have.
Pair the kabobs over cauliflower rice, quinoa, roasted potatoes or a big green salad! Serves great for leftovers too! If you give them a try share with me on Instagram! You know I love to see what you are up to!
Ingredients:
1 lb organic chicken breast, cut up into chunks
1 zucchini diced into chunks
1 squash diced into chunks
pint cherry tomatoes
skewers (if using bamboo make sure to soak first)
1 tbs olive oil
1 tbs 21 Seasoning Salute (TJ)
Dressing for chicken:
1/4 cup olive oil
1 tbs 21 seasoning salute
1 tbs lemon juice
2 garlic cloves chopped
Directions:
1. Whisk together dressing and pour over chicken chunks into a ziplock bag.
2. Add veggies to a large bowl with 1 tbs olive oil and seasoning - mix well.
3. Let sit for 2 hours to overnight.
4. Thread chicken and veggies alternately onto skewers (I used 8)
5. Preheat grill to 400 and grill for 15-20 minutes turning halfway through.
6. Enjoy with your fav side!
No Mayo Tuna Salad
Tuna is not for everyone, I get it. I once turned my nose up to tuna too! But I did find a brand that I truly love called Safe Catch and has listed on their cans the least amount of mercury in it! If you didn't know, tuna usually contains high levels of mercury so it should be consumed in moderation. This tuna salad recipe I skipped the mayo and when with a lemony dressing. It came out light and tasty!
This recipe came about while looking to use up what I already had in my kitchen after coming back from our Napa vacation. I was still in vacation mode and was not looking to hit the food store yet or anything complicated. I had some of Trader Joe's red lentil pasta left (so yum - a must try!) spinach, tomatoes and onions from farmers market I picked up that day (staples in our house - always in our morning omelets) and I had the random can of tuna in my pantry - I think for moments just like this!
While the pasta is cooking you can chop up the onions and slice the cherry tomatoes in half. I usually buy a large red onion at the beginning of the week, chop it up and store it in the fridge so I can grab as I need. You can also prep the dressing too during this time. After the pasta is done cooking, rinse with cold water to stop the cooking process. Add in the rest of the ingredients and toss with a yummy lemony dressing (recipe below). All can be done in about 15 minutes as the red lentil pasta cooks fairly fast.
Ingredients:
2 cans Safe Catch Tuna
2 large handfuls of pasta (you can use more or less)
2 handfuls of fresh spinach, chopped
1/2 cup chopped red onion
1/2 cup feta cheese (optional)
1/2 cup sliced cherry tomatoes
1/4 cup sunflower or pumpkin seeds
Handful chopped fresh basil
Lemony Dressing
2 tbs olive oil
1 tsp lemon juice
1 tsp honey mustard
1/2 tsp minced garlic
sprinkle of salt & pepper to taste
Instructions:
1. Cook pasta until cooked al dente (a little bite to it). Drain and rinse in cool water.
2. While pasta is cooking prepare dressing in a mason jar and shake to mix well.
3. Transfer pasta to a large bowl and add in the remaining ingredients. Mix well and enjoy!
4. Will stay good in the fridge for a few days!
Mediterranean Turkey Burgers
So, it has been almost a year that I went mainly plant based on my diet. Besides the overwhelming evidence of the health benefits, my body was just not craving meat anymore. Turning 40 has taught me to listen to my body and to what it needs. While I was never a big meat eater to begin with, grilled chicken and turkey were my go to's for lean protein and muscle recovery after my daily workouts.
But something shifted and I no longer craved it. I actually turned my nose to it! Gasp! So I went plant-based! I slowly incorporated back in salmon and shrimp but still no care for the birds! I did notice several months in that after my workouts I would remain sore and tired for longer. As if my body was taking longer to recover. I looked into it and it was possible I was in adrenal fatigue. So I increased my salmon during the week and continued with my plant-based protein and collagen peptides. But something was amiss, and I started craving turkey burgers! Maybe blame it on the Summertime and BBQ's?! So after fighting it for a few weeks, I gave in!
My first give in was with some AH-mazing meatballs in Napa and then a chicken burger at a family BBQ. This inspired me to make a Mediterranean Turkey Burger you see here! I didn't turn my nose up to it but actually looked forward to it. I know I may hear the backlash from the plant-based community but I am just being real..this is where I am at my life at this point and I embrace it! And this burger was juicy, tasty and delish! I will continue to eat plant-based 80% of the time (for now) but I will add back in some animal protein too.
So let's start with these bad boys! I love anything Mediterranean based so in went the olives, red pepper, red onions, tomatoes, and feta. All mixed in to make it super juicy -Yum! So many flavors here and so many options to have this burger. Bun, naked, over greens! I added in a side of zucchini fries from my prime day air fryer deal (seriously, get one!) Add in a cool Summer night in the backyard with the fam and it was nearly perfect!
Great for that family BBQ or really any night of the week! Plus you can double the batch and freeze extras for a later date! Don't forget to tag me on Instagram if you give them a try! Love seeing your creations! It makes me smile!
Ingredients
1 lb organic ground turkey meat
1/2 cup chopped tomatoes
1 red bell pepper diced
1/4 cup chopped kalamata olives
1/3 cup red onion chopped
1 large handful chopped spinach
2 cloves of garlic cloves chopped
1/2 cup feta cheese
1/3 cup chopped fresh parsley
1/3 cup chopped fresh basil
1/2 tsp cumin
1/2 tsp turmeric
1 tsp coriander
S&P to taste
Instructions:
1. Saute onion, pepper, and tomatoes for a few minutes.
2. Add spinach and garlic until wilted.
3. Add ingredients to a large bowl then add feta and turkey meat. Sprinkle in seasonings and mix well.
4. Form into patties (I got 6!) and grill on each side until cooked through.
5. Server over greens, on a bun, with avocado.....whatever you love most!
Chickpea Spaghetti Veggie Dish
I love seeing all of the pasta alternatives these days from this once loving pasta girl! Now in place of flour, you have pulse pasta options made from chickpeas such as this one from Explore Cuisine that boasts 12 grams of plant protein & fiber! Definitely, a healthier option and it taste great too - bonus!
With a blank canvas to start with the possibilities are always endless when cooking! I went with what I had on hand which is the usual of cherry tomatoes, spinach, and fresh basil. For a dressing, you could go classic with a good quality olive oil and balsamic (flavored maybe?)
I went with the kale pesto I had on hand from Haven Row. I was introduced to this companies products when I attended a food event in NYC with one of my fav bloggers Rachl Mansfield! We made pizzas with their sauces which range from kale pesto, cauliflower alfredo, butternut squash and beet lemon! So many options and recipes to be created with these!
Since it is chickpea pasta, it doesn't cook as long as regular pasta (otherwise it does get overcooked). After about 10 minutes I drain it then run it under cold water to stop the cooking process and this helps to keep it al dente.
While it is cooking, I sauteed up the tomatoes, spinach and I added in frozen peas. Then I added in the pasta, topped it with a few spoonfuls of the kale pesto and combined it well.
Safe to say that Nick liked it as he licked the bowl clean! I didn't even tell him it was chickpea pasta (sshhh...) Explore Cuisine has a variety of plant-based pasta's to choose from which opens the door for so many other recipes to create! I also received black bean spaghetti to try next! I encourage you to open your pallet and give these pasta's a try - your kids may never know the difference either!
Ingredients:
1 package fresh spinach
1-pint cherry tomatoes (halved)
1 cup frozen peas (optional)
1 tbs olive oil
1/2 tbs chopped garlic
1/4 cup chopped fresh basil
2 tbs pesto
Salt & pepper to taste
Instructions:
1. Cook spaghetti according to box directions (rinse under cold water when done to stop the cooking process)
2. While spaghetti is cooking heat olive oil in large skillet over medium heat. Add garlic.
3. Add cherry tomatoes, once softened add in spinach (I like to tear the leaves a little)
4. Toss in frozen peas and combine.
5. Add drained and cooled spaghetti and pesto. Mix well to combine.
6. Top with salt & pepper or any other seasoning that you like!
7. Licking the bowl is optional! Enjoy!
5 Ingredient Salmon Burgers
Salmon has been a favorite lately in our household and for good reason as it is filled with so many health benefits! Rich in omega 3 fatty acids, a great source of protein, high in B vitamins and a good source of potassium! Plus it cooks up simple and fast - great for weeknight dinners!
To switch things up a bit I went with salmon burgers this time around. I see them often now in food stores but I still like to make my own. You should be educated on where your salmon comes from. Always go for wild and organic when you can. It may be a bit pricey but you can't put a price on health I always say! Other brands add fillers and it may likely be GMO which is all bad news for your health and the environment.
I went with canned salmon from the brand Safe Catch which is the lowest in mercury and they practice safety measures when catching fish. Plus it tastes just delish! You can use fresh salmon too - canned is just a shortcut I like to take for weeknight dinners. Mix the salmon with almond flour and avocado mayo which is just avocado blended with olive oil and seasonings - super simple right? You could buy a store brand but I promise this way is easy and cheaper!
Mix in greens like arugula for that peppery taste and one egg (optional) to help bind everything together.Once all is mixed well I formed them into patties with the egg molds that I have so they came out nice and round for my gluten-free hamburger buns.
I let them chill in the fridge for about 10 minutes to firm up some. You can pan fry them for a crispy edge or bake them in the oven. I went with the oven as these are fragile and fall apart easily for me. But if they do no worries just put them back together!
Great for meal prep as you get 5 burgers and they store great in the fridge. Get creative with your toppings from tomatoes, guac, avocado, greens......the possibilities are endless! I paired my burger with a veggie black rice side dish and it was delish!
That's it - simple right with less than 5 ingredients! Whoo! Hoo!
Don't forget to comment below or tag me on Instagram to share with me if you make them!
xo-cherise
Ingredients:
3 cans salmon (Safe Catch brand if possible)
1/2 cup almond meal (or gluten-free breadcrumbs)
1 cup chopped greens such as arugula or spinach
1 beaten egg
Salt & Pepper to taste
Avocado Mayo
1 avocado (pit and skin removed)
1/4 cup EVOO
1 Tbsp lemon juice
salt & pepper to taste
pinch cayenne pepper (optional)
-blend everything avocado, lemon juice, S&P together then add in EVOO slowly until well combined. Store leftovers in the fridge.
Instructions:
1. Preheat oven to 375f
2. Line baking sheet with foil and spray well.
3. Combine salmon, almond meal, beaten egg, avocado mayo and S&P in a large bowl and mix well.
4. Form into 5 patties and add to the fridge for 10 minutes
5. Place on baking sheet and cook 10 minutes until starting to brown on top. You can flip and cook another 10 or just leave on the same side and cook another 5 minutes.
Greek Style Shrimp Salad
You know when some nights you just don't have the time to cook or let's be honest you really don't feel like it? Guilty! As much as I love to cook and share with you, after a full day of work, ubering the kids and whatever else is going on I just don't have it in me. That is where this recipe was born from - not wanting to cook but still wanting to eat something healthy! Bring on shrimp over a Mediterranean style salad!
I promise, nothing crazy here just a few simple ingredients that you may even have on hand. I know that I always have a bag of frozen shrimp available for dinner nights just like these. With veggies on hand like tomatoes, olives, cucumbers and of course feta this dish comes together in no time.
To save time, I go for the shrimp that is already peeled and deveined. Organic when possible, please! Just defrost them the day before or run cold water over them for a few minutes before cooking. Season with Trader Joe's seasoning salt (if you haven't tried this one yet, pick one up!) Cook shrimp until cooked through and top over salad with a dressing made from simple ingredients like balsamic vinegar, EVOO, dijon mustard, garlic, oregano, and s&p.
Just look at the rainbow of colors. These could even be cut up and prepared the day before an stored in the fridge. Feel free to add fresh herbs like parsley and basil to kick the flavor up a notch. If using for meal prep, store the salad, shrimp, and dressing separately. Then heat up the shrimp (if desired), add to salad and top with dressing. Voila! Yes, it can be that simple!
Comment, share and tag me on Instagram if this helps you on a busy weeknight!
Ingredients:
1 lb shrimp (fresh or frozen)
2 cups cherry tomatoes, sliced
2 medium cucumbers, sliced
1/2 cup kalamata olives, sliced
1/2 cup red onion, sliced (soak in water for less sharp taste - optional)
Feta cheese to sprinkle on top
TJ Seasoning salt
1 Tbs olive oil
Dressing:
1 clove garlic, chopped
1/2 tsp oregano
1 tsp dijon mustard
1.5 tbs balsamic vinegar
1/2 tsp salt
1/2 tsp pepper
1/4 cup EVOO
Instructions:
1. Season shrimp with seasoning salt to your taste
2. Heat large pan over medium heat with oil.
3. Cook shrimp until no longer pink
4. Combine all salad ingredients in large bowl.
5. Whisk dressing ingredients in a small mason jar, shake well.
6. Add shrimp to salad and top with dressing.
7. If using for meal prep, store separately and assemble before eating.
xo-cherise
Avocado Tuna Cakes
I know, this title may make you think...huh? But stick with me here as I promise these are a tasty treat! While I am still maintaining a plant-based diet since October I do incorporate some healthy fish in sometimes (salmon, shrimp, and this tuna recipe) So I guess I am a pescatarian if you have to put a label on it - but honestly, I am just eating what my body is craving these days. And today I was craving these tuna cakes!
Avocado is my go to for a great healthy fat source, I mean it is creamy and delicious and don't get me started with avocado toast! Yum!! Tuna is no slouch either when it comes to good fats like heart-healthy omega 3. Plus it has the ability to reduce blood pressure and cholesterol. Now just like meat, all tuna is not created equal.
For this recipe, I picked up Wild Planet Tuna which is lower in mercury than most conventional brands as the tuna they catch are smaller so the mercury level is less. Plus their fish is cooked once in the can with all their natural juices.
Another great brand is Safe Catch as they are also one of the lowest in mercury. There is always controversy around eating tuna as it does contain mercury so while I do not eat it often when I do I go for either of these 2 brands.
Now let's get over how simple this is to put together on a weeknight. In a large mixing bowl, you will just add all the ingredients and mix them well together. There will be some tuna chunks and that's ok!
I also have hot sauce on the list but this is as much or little as you like. I love me some hot sauce so I add extra! Once mixed, form into 6 round even patties. I used my egg ring molds to make them nice and round.
Cook for about 10 to 15 minutes until the edges turn brown then carefully flip and cook 10 minutes more. Let them cool a bit - they are fragile so they fall apart easily. Handle with care! lol! Pair them with a healthy side of mixed roasted veggies, cauliflower rice, or on a bun and make them a tuna burger! Possibilities are endless!
You could store leftovers in the fridge for a few days and just reheat when ready to eat. You could eat them cold too - whichever you choose!
Don't forget to tag me on Instagram when you try them and comment below! I love to see your recreations!
xo-cherise
Ingredients:
2 (5 oz) cans Wild Planet or Safe Catch Tuna
1 medium avocado
1/4 cup gluten-free old fashioned oats
1 egg
2 tbs cilantro (fresh is possible)
1 tbs lime juice
splash of hot sauce (more if desired)
1/2 tsp garlic powder
1/2 tsp salt & pepper
Instructions:
1. Preheat oven to 400f
2. In a large bowl mix all ingredients together until well blended - some chunks of tuna are ok.
3. Form into 6 even patties and place on a well sprayed baking pan.
4. Bake for 10-15 minutes watching for edges to turn slightly brown. Flip carefully and cook for 10-15 minutes more.
5. Cool completely before serving.
6. Store leftovers in the fridge for a few days.
7. Enjoy!!
Shrimp & Veggies
Yup, just what the title says shrimp & veggies and doesn't get much easier than this! I know during the week can get hectic with work, school, sports, clubs, life! But we still want to give our families (and ourselves!) a balanced and healthy meal, right? That is exactly where this dish was created from. I like to stock up on frozen shrimp and veggies to make weeknights a little bit easier and stress free. Yup, I said frozen! There is nothing wrong with frozen. Veggies are picked at their peak right before freezing them. Just check the ingredients that there is nothing else added like sauces or other non-descriptive ingredients.
For my frozen medley I choose organic (shelled and deveined) shrimp, (you may pay a little more but all of the work is done for you - another time saver), frozen asparagus & cauliflower rice. I chopped up a red onion and sliced cherry tomatoes. Of course you can always mix and match your favorite veggies in this dish (frozen or fresh). Drizzled it all with an olive oil dressing and roasted the veggies in the oven while the shrimp and rice were cooking.
Preheat oven to 400 degrees. I like to line my baking sheet with foil and spray with oil for less clean up and mess. Add the asparagus, sliced tomatoes and onions to the pan. Drizzle with half of the dressing and bake for about 15 minutes checking halfway through to mix around.
While the veggies are roasting, add the remaining dressing to a large skillet and sauté shrimp until no longer pink. Push them to the side and add in the cauliflower rice until cooked through. Once the veggies are cooked, add them to the skillet as well. Cover and let all the flavors marry together for a few minutes. I like to add a drizzle of balsamic glaze to top it all off.
Remove from heat and enjoy! Sprinkle with fresh herbs such as parsley to top it off. This is also great for a meal prep idea as it will stay well in the fridge for a few days. You can portion out the meal into 3-4 servings and you are all set for lunch or dinner for the week. So many options in such little time. No more excuses that it is too hard to eat healthy, right?
Would love to hear from you if you tried it or substituted for another protein or veggie! Make sure to tag my on IG!
Ingredients:
1lb large shrimp (frozen or fresh, peeled and deveined, if frozen thaw per directions)
1 red onion, sliced into strips
1 lb asparagus (fresh or frozen - tough parts removed)
1-pint cherry tomatoes - sliced in half
1 bag cauliflower rice
Fresh parsley
Dressing:
1/3 cup quality olive oil
1tsp ginger powder
1tsp garlic powder
1tsp smoked paprika
1tsp cumin
1tsp salt
1tsp ground black pepper
Balsamic glaze (optional)
Instructions:
1. Preheat oven to 400 degrees F.
2. Whisk dressing ingredients in small bowl. (I just kept it all in my measuring cup for easy pouring)
3. Line baking sheet with foil, sprayed liberally. Add vegetables and 1/2 of the dressing. Mix well to cover all veggies.
4. Bake in oven for 15 minutes, checking halfway.
5. Meanwhile add remaining dressing to pan and cook shrimp until no longer pink.
6. Add cauliflower rice until cooked through.
7. Once veggies are done add to pan with shrimp and mix well to combine.
8. Option to cover and let simmer a few minutes.
9. Drizzle balsamic glaze over everything, sprinkle with fresh parsley and enjoy!
xo-cherise
Mediterranean Power Bowl
While traveling in Aruba for my big 40 celebrations my husband was looking for something to eat before boarding the plane back home. Like me, he looks for the healthier option and came across a spot that had these power bowls. All looked really yum but he went with their Mediterranean bowl as we both love us some European inspired food!
Ever since then he has been asking me to recreate it at home so this week we decided to meal prep it for our lunches together. Simple ingredients and it really didn't take long to put everything together.
The base is quinoa which I cooked the day before so it was ready to measure out. I love Trader Joes Organic tri-color quinoa but any brand will do. Then we topped it with chopped red onions, baby cucumbers, kalamata olives, artichokes and sprinkled feta cheese on top.
We also ended up adding fresh spinach leaves and cherry tomatoes (not pictured though) as an afterthought because well why not! My husband will be adding in grilled chicken to his bowls. I think shrimp or hard boiled eggs would go great too! I am counting the quinoa as my plant protein for this bowl.
You could use any dressing that is your favorite but I made a roasted red pepper sauce that really married all the ingredients together deliciously! Just pick up a jar of roasted red peppers or from the Mediterranean bar at our local food store (or even roast your own!) along with 2 tbsp good quality extra virgin olive oil, garlic, paprika, cumin, S&P and some slivered almonds. Blend well together until a smooth creamy sauce is formed.
I portioned out some into a small mason jar (in the pic above) to bring with me to work. The remaining ingredients I left in a bigger mason jar for my husbands half. I love mason jars for storage and they are so cheap to find at your local craft store!
These grab and go bowls are great for meal prep! I purchase them from Amazon and use them often! Sunday's is when I plan and prep my lunch for the week and prepare these bowls. This way in the morning before work I literally just grab & go! No excuses! You know what they say, fail to plan - plan to fail. I will also grab an apple to go with my power bowl. I love the crunch and sweetness after my lunch - satisfies any sweet cravings that I might have.
Over the years meal prep has been an integral part of my success to keeping those unwanted pounds off, saving money by cooking at home, knowing your ingredients and staying away from making impulse food decisions. It is a win-win all around! New to meal prepping 101? Why not start with giving these bowls a try and see how it goes! Message me if you need ideas or guidance - I love to meal prep!
Love this recipe? Comment and share with your friends - tag me on IG too! Would love to see your creation!
4 servings
Ingredients:
2 cups cooked quinoa
1/2 cup olives - chopped
1/2 cup red onion - chopped
1 cup diced cucumbers
1/2 cup crumbled feta
1 can artichoke hearts - drained and chopped
Fresh spinach leaves - optional
Diced tomatoes - optional
Red Pepper Sauce:
1 jar roasted red peppers - drained
2 tbs olive oil
1/4 cup slivered almonds
1 clove garlic
1 tsp paprika
1 tsp cumin
sprinkle red pepper flakes (optional)
S&P to taste
Blend together in food processor until smooth.
Instructions:
For each bowl divide evenly cooked quinoa (I used 1/2 cup) with olives, red onion, cucumbers, feta, artichokes and spinach and tomatoes if using.
Add chicken or other protein or keep separate if you want to heat it up before adding into bowls.
Keep red pepper sauce separate until ready for consumption - then drizzle on.
Mix everything well and enjoy!!
xo-cherise
Ever since then he has been asking me to recreate it at home so this week we decided to meal prep it for our lunches together. Simple ingredients and it really didn't take long to put everything together.
Vegetarian Chickpea Stew
I could seriously eat soup every day in the colder months - it is warming, healthy, made with simple ingredients and it makes a big batch to last for days or can feed a family! To make it even heartier I like to use ingredients with some depth to make it not only more filling but stew like - always good for dipping bread into! Yum!
To keep this soup filling and you satisfied I have added in fibrous chickpeas (also a great source of protein for those vegetarians/vegans), sweet potatoes for complex carbs and a touch of sweetness & fresh organic baby spinach for your healthy greens. Warming aromatics such as ginger, cinnamon, coriander & cumin are included in this one-pot wonder of warm goodness!
You could throw all the ingredients in your crockpot and let it simmer all day and your house will smell wonderful, or cook it on the stove for around 40 minutes (I think your house will still smell wonderful) or maybe even in the latest craze - Instapot! Note that I have not tried it in an Instapot myself but would love to hear if you do!!
Leftovers can be stored in the fridge for 3-4 days or even frozen. Great for meal prep too! You can swap the sweet potatoes for regular or spinach for kale - customize it to your liking! That is the beauty of cooking healthy!!
Ingredients:
1 large sweet potato chopped
1 can chickpeas rinsed & drained
4 cups vegetable broth
1 package fresh spinach
1 onion diced
1 tsp olive oil
2 cloves garlic chopped
1 tsp coriander
1 tsp ground ginger
1 tsp cumin
1/4 tsp cinnamon
salt & pepper to taste
Instructions:
1. In a large pot heat the olive oil over medium heat and cook the onions and garlic until fragrant - make sure not to burn.
2. Add all other ingredients except spinach.
3. Cook 35-40 minutes and stir often. Potatoes will soften.
4. Add spinach and let wilt.
5. Enjoy
xo-cherise
Lemony Hummus Pasta & Veggies
Oh, yea! I am loving hummus these days as chickpeas are a great source of fiber and protein for a plant-based lifestyle. So when I decided to make it into a dressing over my veggies it was a match made in heaven! You could easily make your own hummus but I went with store bought from Whole Foods as they make their own with minimal ingredients and it tastes yummy! I chose the garlic flavor and added in lemon juice along with some pasta water to make it creamy and dressing like.
This recipe is versatile in that you can swap for any veggies you like! I used broccoli as it is one of my favs (plus my family loves it too) and it is a good source of iron and several vitamins, mushrooms as they are having their moment right now - I think 2018 will be the year everyone discovers mushrooms superpowers! Added in roasted red peppers, seasonings and roasted them all up!
I mean just look at all the pretty colors! You know you are getting in various vitamins and nutrient dense foods (keep you fuller longer) when you see a rainbow of colors (and not artificial ones!) Let's talk nutrient dense foods for a minute. What does this mean exactly? Well, when you eat more nutrient-dense foods like veggies you will feel fuller longer & with less portion sizes as well. Did you ever stop and think how easy it is to eat a big ol' bowl of pasta but you probably couldn't say that about the same big ol' bowl of broccoli?! However, with fewer calories and more nutrients, the big ol' bowl of broccoli will keep you fuller longer and you will avoid the infamous 'carb crash'.
Speaking of avoiding a carb crash, for the pasta I used a red lentil pasta that I buy frequently at Trader Joes - there are an impressive 13 grams of protein in there too! You could also use zucchini noodles, sweet potato noodles or even opt for cauliflower rice - the possibilities are endless! Adding lean protein is an option as well, think chicken, shrimp, tofu if these are what you like.
Speaking of avoiding a carb crash, for the pasta I used a red lentil pasta that I buy frequently at Trader Joes - there are an impressive 13 grams of protein in there too! You could also use zucchini noodles, sweet potato noodles or even opt for cauliflower rice - the possibilities are endless! Adding lean protein is an option as well, think chicken, shrimp, tofu if these are what you like.
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| Creamy Lemony Garlic Hummus |
How will you eat your lemony hummus veggies? Comment and share to let us know!
xo-cherise
Ingredients:
1 package Red Lentil pasta (or other alternatives)
1 medium head broccoli chopped
8 oz sliced mushrooms
1/2 cup roasted red pepper - chopped
3/4 cup hummus (flavor of choice, I chose garlic)
1/4 cup lemon juice (for hummus)
1 tbs olive oil
2 garlic cloves minced
Salt & Pepper to taste
A handful of fresh parsley
Reserve 1/4-1/2 cup pasta water (if using pasta)
Instructions:
1. Preheat oven to 400f
2. Line baking sheet with parchment or tinfoil (easier cleanup)
3. Place all veggies in bowl with olive oil (drain red peppers from oil or use a tbs of the oil from the jar) along with salt & pepper to taste.
4. Mix well so all veggies are coated nicely.
5. Spread onto baking sheet and bake for 20 minutes - mixing halfway through.
6. While veggies are roasting, cook pasta & make hummus sauce. Add hummus, lemon juice, garlic, S&P to taste and even red pepper flakes if you like in a small bowl and mix well. Once pasta is cooked thin out with reserved pasta water.
7. Add cooked pasta to a bowl, top with roasted veggies and drizzle hummus sauce.
8. Top with fresh parsley and any additional seasonings you like!
9. Enjoy!
Tasty Thai Zoodles with Almond Butter
It is no secret that I have a major crush on almond butter and will find any reason to cook with it! Thai noodles are one of my favs as they are made with peanut butter (a close second to almond butter for me!) With my meal plan I have days when carbs are less than others and let's be honest, noodles have some of the biggest carbs (unless you go for the low carb kind or the new bean one's that are out that I love but still carbs in the end) With 'zoodles' having their moment with everyone spiraling everything these days I thought why not swap your traditional noodle with zoodles?!
The possibilities are endless to choose from with zucchini, carrot, sweet potatoes, beets to just name a few. However, if you are looking to stay low carb opt for the zucchini or carrot over the sweet potato. Another great healthy swap I use is coconut aminos over soy sauce. Less sodium and a great soy-free alternative.
I started with a beautiful rainbow of peppers and onions sautéing in the pan.
Once they were soft and fragrant I added in the zoodles of which I used zucchini and carrots (secret shortcut - Trader Joes has them already spiraled in their frozen section!) Once the veggies are cooked you can add them to a bowl so the zucchini doesn't become too watery (great tip I learned from another blogger!)
While the veggies are cooking you can start to simmer your almond butter sauce until thick and creamy. Once finished pour it over the veggies and mix well together. Feel free to sprinkle sesame seeds and almond slices on top to finish it off!
For some protein, I added in shrimp that I just sautéed in the same pan real quick after emptying the veggies into their bowl. Feel free to use any protein that you favor, chicken, beef, tofu.....totally up to you! Or keep it completely all veggies - your choice! Either way, this dish was delish! Plus we had more than enough for leftovers the next day.....SCORE!! You can also keep it in the fridge for a few days. I will admit that it tasted better freshly cooked but it was still great for a leftover!
Enjoy! Feel free to comment or share!
xo - cherise
Ingredients:
1 orange & red pepper chopped (add yellow too!)
1 onion chopped
2 large zucchini - spiralized
4 large carrots - spiralized
Almond Butter Sauce:
1/4 cup almond butter (I love the fresh grind option my local Whole Foods has)
1/2 cup broth (I used vegetable to keep it vegetarian but you can use chicken)
1/4 cup oil (sesame would go great, I used EVOO and it worked fine)
1 Tbs coconut flour
1/4 cup coconut aminos
2 Tbs apple cider vinegar
2 garlic cloves - chopped (I sometimes use frozen cubes for faster prep)
1 Tbs fresh lime juice
Instructions:
1. In a large pan add the oil over medium-high heat
2. Add in peppers and onions - cover to have them cook faster and soften up a bit.
3. Then add in the carrots and cook for a few minutes before adding in the zucchini.
4. Once cooked through remove from pan and add to a large bowl so the zucchini stops cooking.
5. You can start the almond butter sauce while the veggies are cooking. Bring all ingredients for the sauce to a low simmer until smooth & creamy.
6. Once the sauce is done pour it over the veggies and mix well to combine.
7. Add in any protein if you wish.
8. Top with sesame seeds and/or almond slices to finish it off!
9. Enjoy!
*recipe adapted from rachlmansfield.com
Greek Goddess Salad!
by |
While our lunches were served over a bed of mixed greens, true Greek salad is not….well really an actual salad that we are used to per say. This recipe did not include any greens just straight mini cucumbers, kalamata olives, sliced tomatoes, red onions, chunks of fresh feta anlots’s of fresh dill.
If you give it a try please share and let me know!
In good health,
Cherise Mazur
Prep time
Cook time
Total time
Your taste buds will explode with all this Greek goodness! Simple Greek salad with grilled chicken. Can be prepared ahead of time. Great for leftovers!
Author: cherise mazur
Recipe type: dinner
Cuisine: dinner
Serves: 4
Ingredients
- 1 pound boneless chicken breasts
- 2 Tbs Olive Oil
- ¼ cup lemon juice
- 2 cloves garlic
- 2 Tbs dried oregano
- 1 tsp S&P
- 5 baby cucumbers halved lengthways and sliced
- 8 oz cherry tomatoes, halved
- ½ red onion, sliced
- 4 oz Feta cheese, cubed
- ½ cup pitted kalamata olives, sliced
- small bunch fresh dill, chopped (or dried)
- Tazatziki Sauce
- 1 cup plain greek yogurt
- 1 tbs olive oil
- 1 baby cucumber, grated
- 1 clove garlic, minced
- 1 tbs lemon juice
- dill, S&P to taste
Instructions
- Marinade chicken with olive oil, lemon juice, minced garlic, oregano, S&P in medium bowl and set aside for 30 minutes or overnight.
- Prepare Tzatziki sauce with all ingredients listed and refrigerate until ready to overnight.
- In large bowl, add cucumber, tomatoes, olives, onion, cheese and dill. Stir well to combine then arrange salad into 4 bowls.
- Pre-heat grill - remove chicken from marinade and grill until chicken is tender and cooked through.
- Remove chicken from grill and let rest for 5 minutes.
- Slice and add on top of salad.
- Serve with Tzatziki sauce
recipe adapted from cleanfoodcrush.com
Deliciously Stuffed Chicken
by
After pounding them thin, season them on both sides with salt, pepper, garlic powder, Italian seasoning, cumin and drizzle with olive oil. (I add all of these into a small bowl and brush on the chicken for evenness) Then add in your stuffing. I used fresh spinach leaves, sliced cherry tomatoes and small pieces of mozzarella. Roll them real tight and secure with a toothpick if needed.
Once you have them all rolled tight and pretty, Heat your large skillet with olive oil and add them to the pan. Sear them nicely on each side for a few minutes until they start to brown. Then add the pan to the oven to continue cooking for an additional 10-15 minutes (depending on how thin you pounded them).
Enjoy them with a side of roasted veggies! I roasted purple cauliflower and carrots here. It was delish!
Deliciously Stuffed Chicken
Simple weeknight dinner that could be prepped ahead. Switch out to use whatever stuffing you like!
Author: cherise mazur
Ingredients
- 1 lb organic or free range chicken breast (3 medium breast)
- 2 Tbs olive oil
- ½ cup sliced cherry tomatoes
- ½ cup fresh spinach leaves
- 3 pearl mozzarella balls
- 1 tsp garlic powder
- 1 tsp cumin
- 1 tsp Italian seasoning
- Sea Salt & Pepper to taste
- Parchment paper for pounding chicken thin
Instructions
- Preheat oven to 375F
- Lay chicken breasts on parchment paper then cover with another piece of parchment paper and pound thin
- Combine olive oil and seasoning is a small bowl and brush on both sides of the chicken breasts
- Layer spinach leaves, tomatoes and cheese on each breast
- Roll tightly and secure with a toothpick
- Heat skillet over medium heat and cook chicken 3 minutes on each side (they should brown a little)
- Transfer pan to oven and cook an additional 10-15 minutes
- Enjoy!
Taco Tuesday – Avocado Style!!
updated Jan. 2018 with new pics
Who doesn’t love Taco Tuesday?! Taco’s are so versatile that you can easily swap some ingredients and make them clean & healthy. On my continuing quest for new Taco Tuesday recipes I came across one that incorporated avocados in place of the taco shell or soft wrap that is traditionally used. If you are scared to use the whole half of avocado because of the fat, just remember it is the good kind of fat that is actually healthy for you. Plus they are loaded with vitamins such as K, C & folate. Yes, we should still keep portion sizes reasonable but don’t be afraid to eat the good fat! Oh and did you know it is considered a fruit?
Plus this recipe is so colorful and pretty you will love the way it looks! Fresh salsa is a must to make the flavors all marry together beautifully! With the taco meat left over I added it to a wrap the next day for lunch with some avocado!
I have updated the pics recently as my daughter and her friend chose to use this recipe for a project in their health class. They recreated the whole meal themselves and I must say the updated pics are awesome! They used organic ground turkey meat to keep it lean and frozen peppers to keep it easy! Plus this is a one pot meal so super easy for weeknights.
They added a scoop of salsa to finish it off! Super proud mom moment to see my daughter and her friends recreate my meals! I think they deserve an A!!
I have updated the pics recently as my daughter and her friend chose to use this recipe for a project in their health class. They recreated the whole meal themselves and I must say the updated pics are awesome! They used organic ground turkey meat to keep it lean and frozen peppers to keep it easy! Plus this is a one pot meal so super easy for weeknights.
They added a scoop of salsa to finish it off! Super proud mom moment to see my daughter and her friends recreate my meals! I think they deserve an A!!
2 medium ripe avocados
2 limes (for juice)
1 lb. ground meat of choice (I used organic turkey)
1/2 yellow onion, diced
1 red pepper diced (or frozen bag blend to save time)
Seasoning for Tacos:
1 tsp garlic powder
1 tsp onion powder
1 tsp crushed red pepper flakes
1 tsp dried oregano
1/4 tsp paprika
1 tsp cumin powder
1/2 tsp salt
1/2 tsp pepper
Combine spices together. You can adjust seasonings to your taste
Directions:
1. Halve avocados and brush with lime juice and sprinkle with sea salt.
2. Brown meat with onions and pepper in skillet over medium heat.
3. Cook until liquid is absorbed or drain well.
4. Add seasoning and taste test to liking.
5. Simmer to let the flavors marry and be happy.
6. Scoop the meat into the avocados.
Toppings to choose from:
-fresh salsa
-organic/grass fed cheese
-dollop of sour cream or greek yogurt
-fresh cilantro
Fiesta!!!!
**recipe adapted from www.cleanfoodcrush.com**
Bacon Wrapped Chicken
Bacon lover’s rejoice! Now I must confess, I am not a huge bacon fan (gasp!!) I know but I do like turkey bacon every so often – especially with eggs. Yummy!! While you can use regular beef grass fed bacon with this meal I used grass fed turkey bacon. Can’t find grass fed? Get organic instead.
As suggested ,I marinated the chicken with all the spices overnight and I think this made it all the better! Plus it was easy to just wrap the bacon around each chicken breast and pop it in the oven after work. It was almost effortless!
I steamed up some veggies and roasted sweet potatoes to round out the meal with a green of veggies and a yellow of complex carbs. These can also be made ahead of time when meal prepping so then all you have to do is heat them up! Score!
4-6 medium boneless skinless chicken breast
12 oz package turkey/beef grass fed bacon
1 tsp parsley (fresh if possible)
1 tsp dried dill
1 tsp garlic powder
1 tsp onion powder
Salt & Pepper to taste
1 tsp EVOO
Lemon Juice
Directions:
1. Marinade chicken in a large zip lock bag with parsley, dill, garlic & onion powder, S&P, EVOO. Mix around well and rub into the chicken to evenly coat.
2. Place in fridge overnight.
3. Preheat oven to 350
4. Wrap each piece of chicken with 2 pieces of bacon (seam side down)
5. In large baking dish drizzle lemon juice on the bottom.
6. Place chicken in dish.
7. Sprinkle lightly with S&P.
8. Cover dish with foil and cook 30-40 minutes. (until completely cooked)
9. Remove foil and broil on high so bacon gets crispy.
10. Enjoy!!!!
Chicken Piccata – Coconut Style
Being Italian I love all those chicken dishes like marsala and piccata. However, we know that these are dredged in flour and pan fried in some kind of oil. Insert this clean eating recipe that I found and love!!!
Instead of white flour we use coconut flour, instead of vegetable oil…coconut oil!! Add in some coconut cream and chicken stock and voila!!! A delicious cleaner recipe of chicken piccata. Plus with using the coconut ingredients my house smelled like a tropical island!!
1 lb boneless chicken thin sliced breasts
1/4 C coconut flour
2 TBS Coconut oil
1/2 C chicken broth
1/2 C coconut cream (in a can)
2 Lemons
1/4 C capers (drained)
Salt & Pepper to taste
Chopped fresh parsley
Directions:
1. Heat oil in large pan over medium heat
2. S&P the chicken on each side then dredge in flour. Press to coat.
3. Place chicken in hot skillet
4. Cook for 3-5 minutes each side until cooked
5. Remove chicken and keep warm
6. Keep heat to medium low and add broth, juice from both lemons, coconut cream and capers
7. Bring sauce to a boil then let simmer
8. Add chicken back into pan to coat chicken and heat back through.
9. Add chopped fresh parsley
Enjoy!
Slow Cooker Tuscan Chicken with Fall Vegetable
It’s officially slow cooker season!! Ok, we all may use it throughout the year but once Fall hits, I really start to break it out! I love using vegetables that are in season and Fall has some hearty ones that hold up well in slow cookers! I used boneless chicken breasts but you can use any chicken parts to your liking. I added in large cut mirepoix (carrots, celery, and onions) that I picked up from Wegmans which cuts that prep time totally! Threw in some fennel (love that licorice taste) and crushed tomatoes to make it thick and hearty!
I like to prep the whole meal the night before in the slow cooker pot and then all I have to do is pop it in after breakfast and it’s ready to go! After work, my house smells amazing-bonus! You can also pair this with whole wheat bread to sop up the hearty goodness! This is a definite crowd pleaser!!
Just look at the Fall colors in the pot! You know you are eating a rainbow of goodness!
Hot and delicious!
1. 3 lbs of chicken breasts
2. Italian seasoning (parsley, basil, oregano, rosemary)
3. 2 cloves garlic, chopped
4. 14oz large cut up mirepoix
5. package (4 oz) mixed mushrooms
6. Fennel bulb, peeled and chopped
7. 28oz can crushed tomatoes
8. S&P to taste
Directions
1. Spray inner slow cooker pot
2. Lay down chicken on bottom
3. Add remaining ingredients
4. Cover and cook high for 4 hours or low for 6
5. Adjust seasoning to liking
6. Enjoy!!!Did Someone Say Margarita Chicken?!
Ok so like many of you I love pizza and could seriously eat it everyday! However, that does not line up with my health & fitness goals…darn! (And it shouldn’t for most of you either lol!) So when I came across this recipe for Margarita Chicken & Zucchini my mind went right to Margarita Pizza!! Duh!! However, while this recipe is a far cry from the pizza it was still delicious and the colors alone were amazing! With zucchini, cherry tomatoes and fresh basil..yes fresh is a must for this dish – it marries all the flavors together well! I also added fresh grated parm because I am Italian and that is what we do, but you can leave it out if you want too. So yes it has similar ingredients to the infamous Margarita Pizza just without well..the pizza!
1 lb chicken breast cut into 1″ pieces
2 tsp oil divided (olive, avocado or coconut)
2 garlic cloves – minced
2 medium zucchinis, cut into half moon shapes
1 pint grape tomatoes halved
1/4 cup fresh basil chopped
S&P to taste
Sprinkle of good quality Parmesan cheese
Directions:
1. Preheat non stick skillet on medium heat with 1 tsp oil
2. Add 1 garlic clove and cook for about 30 seconds (be careful not to burn)
3. Add chicken and sprinkle with S&P
4. Cook until chicken is no longer pink – stirring
5. Transfer cooked chicken to a plate
6. Add the other 1 tsp oil & garlic clove to the pan with chopped zucchini
7. Cook for about 8 minutes or until soft
8. Add in tomatoes and cook additional 5 minutes until bursted
9. Add chicken back in and heat everything through
10. Remove from heat and garnish with fresh basil and grated parm
Enjoy!! Hopefully there will be leftovers to enjoy for lunch tomorrow!!
Fall Classic One Pot Meal
by Cherise Mazur
I love taking advantage of Fall’s harvest with crisp apples and sweet, sweet potatoes – 2 of my favorites! I added in chicken already cooked and ready from the deli section. To make it even easier I grabbed a frozen bag of cubed sweet potatoes! It seriously couldn’t get any easier!
The only prep work that I did was dice up the onion and peel and chop the apples. I actually sauteed them the night before and left them in the fridge so when I returned from work the next day all I had to do was add the rest of the ingredients into one pot and heat through! Score!!!
Just look at the fall colors in the pan! it was super tasty and you can swap out the chicken and put it over quinoa for vegetarians or switch up the dried cranberries for cherries or raisins. Just cater it to your taste buds!
Ingredients:
3 tsp. olive oil (divided)
1 medium onion, chopped
2 medium granny smith apples (peeled, cored and diced)
2 cups cubed baked sweet potatoes
1/4 cup dried cranberries
8 oz chicken breast, boneless & skinless, chopped (cooked)
1/4 tsp. sea salt
1/4 tsp pepper
1/4 tsp paprika
Directions:
1. Heat 11/2 tsp oil in large nonstick pan over medium heat
2. Add apples and onions, cook stirring frequently for 10 minutes or until apples and onions begin to soften. Transfer to a large bowl.
3. Add in sweet potatoes, cranberries, chicken and seasonings. Mix well.
4. Heat remaining oil over medium heat.
5. Add apple mixture; layer in pan and cook until heated through approx 10-15 minutes.
You can put this dish over quinoa if you feel it needs more but honestly its hearty enough on its own!
Fajita Stuffed Zucchini Boats
Since Zucchini’s are in season and you can find them virtually anywhere (even in your own garden), I have decided to take a break from my spiralizer and hop on the boat trend…zucchini boat that is! I have seen many versions of these stuffed with many different fillings. Yes they are that versatile! I went with a fajita style that is 21 Day Fix friendly. You can use the turkey fajita recipe straight from the 21 DF book if you want to get the exact container count. Below you will find my recipe with my container count that will produce the following delicious looking zucchini boats!!
* 3 medium zucchini, cut in half lengthwise, most of the flesh scooped out
* 1 medium yellow onion, diced
*2 cloves garlic, minced
*1 Tbs Olive Oil
*1 lb lean ground turkey breast (or beef)
* 1 tsp southwest salt free (McCormick)
*1 tsp cumin
*1 tsp smoked paprika
* sea salt and pepper to taste
*1 15 oz can diced tomatoes
* 1 cup drained and rinsed black beans (I use either Target or Whole Foods in the box instead of canned)
*3 Tbs fresh cilantro
*1 Tbs fresh lime juice
*2/3 cup shredded cheese (I used fresh ciliegine mozzarella balls – just a few)
Directions:
Preheat oven to 375 degrees
1. Heat olive oil in a large skillet over medium-high heat. Add onions and sauté until golden (about 5-7 minutes), then add garlic and sauté a few minutes longer (be sure not to burn).
2. Transfer onion mixture to plate. Brown meat in same pan and season with S&P.
3. Reduce heat to medium-low, add tomatoes, onion mixture, black beans, seasonings and season with S&P. Cook until heated through.
4. Add mixture to each zucchini half (press fillings to fit). Cover baking dish with foil and bake about 15-20 minutes. Remove foil and add cheese evenly on top of each boat. Return to oven and bake until cheese has melted.
Arroz Con Pollo (slow cooker style!)
Yes it’s Summer and I love to grill just like the next person but on those rainy days or busy weeknights I still reach for my crockpot! One of my favorite Spanish meals is arroz con pollo so this is a perfect dish to change things up in my household.
I started with tons of seasonings and instead of white rice I used quinoa and boneless skinless organic chicken breasts. I added frozen peas and you can always garnish with olives, fresh parsley or cilantro. I also used Wegmans organic frozen peppers and onions to really make it easy! It’s a perfect one pot/dish meal with tons of flavor!! A family staple in my household now!
Arroz Con Pollo (slow cooker style)
Recipe here
Arroz Con Pollo (slow cooker style)
Recipe here
Ingredients:
* 1 lb boneless skinless chicken breasts
* 1 medium onion – diced
* 1 red pepper diced
* 1 cup quinoa (rinsed & uncooked)
* 28 ounces crushed tomatoes (no salt added)
* 1 cup low sodium chicken broth
* 2 tbs lime juice
* 2 tsp oregano
* 2 tsp garlic powder
* 1 tsp cumin
* 1 tsp turmeric
* 1 bay leaf
* salt & pepper to taste
* 1 cup peas (fresh or frozen)
* fresh olives and parsley or cilantro for garnish
Directions:
1. Spray the inside of your slow cooker with olive or coconut oil. (you can pan sear the chicken first if you want to. I didn’t – I just combined everything and it was still delicious!)
2. Add all the following ingredients (except the olives and fresh herbs garnish)
3. Stir well and heat on High for 3-4 hours or Low for 5-6 hours. Stir halfway through to break up chicken and combine all the flavors.
4. Garnish with olives and fresh cilantro or parsley.
5. Serve and Enjoy!!
Chicken One Pan Fall Dish
I love the Fall season with all the great veggies that are available this time of year! Pumpkin, sweet potato, asparagus, squash….plus the spices that go with them like cloves, nutmeg, pumpkin spice! Ok my taste buds are watering just writing this!
Being a working mom and keeping up with our kids schedules (like most of us these days) I need dinner to be quick, simple yet healthy. I love when I come across one pan meals as these are exactly what I need plus less mess to clean up! Score! The veggies are interchangeable to your liking but I honestly have only tried chicken for the protein. But feel free to let your creative juices take over and switch it up to your liking. Depending on the protein you use, the cooking time may differ.
Top it off with chopped pecans or walnuts (for those omega 6’s) and some dried cherries or cranberries to add a little sweetness! Truly a tasty Fall dish!!!
Tip: I have the veggies & chicken cut up and prepped ahead of time with the spices so all that I need to do is add them to the pan.
Ingredients
• ⅕ lbs boneless skinless chicken breasts (cut up into pieces)
• 1 large sweet potato peeled and diced into even cubes
• 1 head broccoli florets
• ½ red onion diced
• 4 TBS Olive oil (or avocado oil)
• 3 garlic cloves diced
• 1 tsp thyme, parsley & rosemary
• 1 tsp nutmeg
• S&P to taste
• ½ C pecans or walnuts
• ½ C dried cherry's or cranberries
Instructions
1 Preheat oven to 400 degrees.
2 Place cut up sweet potatoes in a bowl with 1 Tbs oil and toss to coat. Spread onto baking sheet and roast for 15 minutes.
3 Add remaining ingredients into same bowl (broccoli, chicken, onion, spices and remaining oil)
4 Toss evenly to combine making sure broccoli is coated well in oil (so they don't burn)
5 Remove sweet potatoes from oven and add all ingredients randomly onto baking sheet (spreading everything out evenly)
6 Return to oven and continue roasting another 15-20 minutes or until chicken cooks to 165 degrees
7 Toss in pecans or walnuts and cherries or cranberries (or both!)
8 Enjoy!
(adapted from Cooking Classy)
Forget the Beans Turkey & Sweet Potato Chili
Huh?! No bean chili? Yes, you read that right! For the month of January a group of awesome ladies and myself have embarked on the Whole 30 challenge! For those of you not familiar with the Whole 30 way of eating, it is an elimination diet to take out certain foods that may trigger internal issues that you might be exhibiting and not even realize! Think bloating, inflammation, gastro issues….the list goes on my friends! The biggest culprits that are eliminated right away are dairy, grains, sugar, beans and alcohol (that includes peanut butter as that is a legume…this was a tough one for me…but almond butter gets the green light..phew!!)
I know what you must be thinking…no way!! These are all my favorite things! I get it….me too! But I wanted to reset my diet especially after the holidays where it was sugar palooza!! I found a bunch of ladies who were interested in it as well and it is always better when you have support and motivation! I read through the Whole 30 book, learned why we need gain a healthier relationship with food and picked several recipes to try out.
With the cooler months upon us here in Jersey I am always looking for a one pot meal that is tasty and warm like soup or chili. When I came across this no bean turkey and sweet potato chili it was like hitting the jackpot! Super simple with minimal ingredients that I was able to whip up after work and there was enough leftovers for the next night too! Score!
Just look at that yumminess! (Sorry I don’t have more pics, we all enjoyed it right away!) The sweet potatoes made it tasty and filling and I didn’t even miss the beans! Tip – you could cut up the sweet potatoes and onion on your prep day or the day before and keep them in an air tight container in the fridge to save some time. But honestly, while the turkey was browning is when I cut up the sweet potato & onion so really not much time as wasted.
If you prefer to use tomatoes with green chilis for a bit of a kick you can use that as well. Also, you can add more spices to increase the heat if you like it real spicy! We like it spicy but not too crazy – that is why I stuck with regular chopped tomatoes.
You can pair this with my paleo style corn bread….because chili and corn bread go hand in hand and you need something to sop of all the goodness at the bottom!
Check out the recipe and if you give it a try shot me out of FB or IG and let me know! I love to see your recreations!
Ingredients
• 1 lb organic lean ground turkey
• ½ cup chopped onion
• 3 garlic cloves chopped
• 15 oz can crushed tomatoes
• 1 cup water
• Salt to taste
• ½ tsp cumin (or more to taste)
• ¼ tsp chili pepper (or more to taste)
• ½ tsp paprika (or more to taste)
• 1 medium sweet potato peeled and diced small
• cilantro to garnish (fresh is possible)
Instructions
1 Place a large skillet over medium/high heat adding the turkey and breaking it up into smaller pieces.
2 Season with salt & cumin.
3 When cooked through add onion and garlic and continue cooking for 3-5 minutes.
4 Add in tomatoes, sweet potato, water, cumin, chili powder, paprika, and salt.
5 Cover and let simmer over low heat until potatoes are soft about 25-30 minutes
6 If too thick add more water to liking.
7 Enjoy!
(adapted from skinnytaste.com)
Chicken Zoodle Soup!
by Cherise Mazur
Yup it is chicken soup weather here in Jersey! Cold, snowy and wet! Not my favorite but I do love making a big batch of chicken soup to have on hand for lunch, dinner and to freeze for a quick meal another day. You always hear that chicken soup heals the soul and it is so true! There are many healing properties in the chicken stock. I personally used bone broth in this batch and it was so tasty! When picking a stock make sure you check the sodium count on it as many of them can have some in the hundreds! Eek! Opt for low sodium and organic whenever possible. Broth is pretty cheap too. I usually get the store brand that is low sodium and organic.
You can use chicken breast with the bone and cook it in a slow cooker too. At the end of the 4 hours on high just take the chicken out and remove the bones. Otherwise you can use 3 boneless, skinless chicken breasts (again organic if possible). I started with precut onions and celery (easy time saver trick) and let them simmer for about 5 minutes. Then I added in the broth, cut up chicken & seasoned with salt, pepper & thyme. I just added all the ingredients into 1 pot and let it simmer for about 30 minutes and the house smelled delicious! During the last 10 minutes is when I added in the zoodled carrots and zucchini & added a pinch of red pepper flakes (I like it with a kick plus its great for your immunity!) Viola!!
Ingredients
• 8 cups low sodium chicken broth
• 1 cup chopped celery
• 1 cup chopped onion
• 1 tsp chopped garlic
• 3 boneless skinless chicken breast, cut up into bite sized pieces
• 1 zucchini spiralized
• 1 carrot spiralized
• 2 tsp salt, pepper & thyme
• 2-3 bay leaves
• Pinch red pepper flakes (optional)
Instructions
1 Grab a non stick pot over medium-high heat, add celery, onions and garlic sauté for 3-5 minutes
2 Add in broth and seasonings
3 Bring to a simmer
4 Add in cut up chicken breast
5 Cook on medium heat for 20 minutes
6 Add in zoodled zucchini & carrots (you can cut then shorter)
7 Simmer for 10 minutes
8 Enjoy!!!
I really wish you could smell this because it is amazing!!! You could get creative and use other zoodled veggies like sweet potatoes or butternut squash! The possibilities are endless and healthy! Great alternative to actual noodles!
Enjoy!!
xo – Cherise
Sloppy Joe over Sweet Potatoes
I must admit for the longest I was not a red meat eater. I still don’t eat steaks but I have grown to enjoy grass fed ground beef whether it is in the form a burger or just chopped up in a tasty dish. While at my last physical I was told that I am in awesome physical health (thanks Beachbody & Shakeology!) and my HDL (good cholesterol) outweighs my LDL (bad cholesterol) I was also told that I am anemic! GASP!! Now I have always been borderline anemic but this time my doctor said he didn’t understand how I was still walking around without getting winded because the size of my red blood cells were so small! WHAT?! But I feel fine I said! I even teach INSANITY LIVE classes a few times week?! But something needed to be done! While I eat spinach everyday along with broccoli it wasn’t enough…I needed red meat! Or my other option was to get an IV drip of iron! ummm…no thanks!
So I started buying grass fed beef and made burgers to start with. Then I found this recipe for sloppy joes! I remember as a kid growing up loving sloppy joes in those big rolls! I started to feel nostalgic for this old comfort food but of course I had to clean it up…a lot!
I swapped the white starchy roll for a more complex carb with the sweet potato. Added in chopped onions, mushrooms and carrots with some tomato sauce and oh man was this tasty!! I had some leftover broccoli so I added that on top too – you know extra iron! This has been added to my dinner rotation this winter as it is such a warm and comforting meal – but healthy! I highly recommend using grass fed beef if you can find it. Not only is it better for you but so much juicer too! My secret seasoning for almost everything these days is Trader Joes 21 Seasoning Salute! It has everything in it but salt. I do add in my own pink Himalayan sea salt though which is the good salt so no worries – still use sparingly.
Plus this is Whole 30 friendly!
As always, if you give this a try let me know! Tag me on my IG page at cherisemazur
In good health…..Cherise
Ingredients
• 1 lb grass fed or organic ground beef
• 2 medium sweet potatoes
• ½ cup chopped carrots
• ½ cup chopped mushrooms
• ½ cup chopped onions
• 2 garlic cloves chopped
• 1 tsp red wine vinegar
• 1 tsp Worcestershire sauce
• 8 oz can no sugar added chopped tomatoes
• 1 tbs tomato paste
• 1 tbs Trader Joes 21 Seasoning Salute
• S&P to taste
• ⅓ cup water (if too thick)
Directions
1 Cook sweet potatoes in preheated oven at 425F for about 45 minutes or in the microwave for 7-10 minutes. Be sure to poke holes all over with a fork before cooking.
2 Heat a medium size skillet over medium heat-high heat. Add the meat and seasoning to the pan cooking and breaking up the meat into smaller pieces.
3 Add in the onion, garlic, mushrooms and carrots to the pan.
4 Reduce the heat to medium heat and add in the red wine vinegar and Worcestershire sauce.
5 Continue cooking another 5 minutes mixing thoroughly.
6 Add in tomato sauce, paste and water if needed. Stir to combine.
7 Cover and reduce heat to a simmer and cook until carrots are fork tender (15-20 minutes)
8 Cut sweet potatoes in half and top with ½ cup of meat.
9 I use a half of potato per serving to get 4.
10 Enjoy
Chicken, Spinach and White Bean Soup
Soup Season is upon us! I love making a big batch of soup to have during the week. Whether for lunch, a quick dinner or freeze for later soups are a simple dish you can create to your liking! Plus they are an easy way to get in some veggies! This chicken soup is an easy one for sure! With few ingredients it a time saver and budget friendly too!
You can make your own tomato sauce or for the best jarred version look for low sodium and in a glass jar. I like the brand Pompi. While not in a glass jar, they are in a BPA free container. Their ingredients are GMO-free and directly from Italy. Plus the sodium is the lowest I have seen with 5 grams per serving! Check it out below!
To add a little fiber I include cannellini beans & fresh spinach. You can always switch it up to your liking with kale or red kidney beans. Top off with freshly grated parmesan cheese (or omit if vegan) to add a little bit of saltiness flavor and sprinkle fresh basil. This combo is sure to excite your taste buds! I even add a little red hot pepper flakes in it to give it a kick!
So bust out that soup pot and get started! Your meal prep is only minutes away!
Ingredients
-
32oz carton low sodium chicken broth
-
1½ cups tomato sauce or 1 box pompi crushes tomatoes
-
1 15 oz can low sodium cannellini beans (drained & rinsed)
-
3 boneless skinless chicken breast cubed
-
¾ tsp red pepper flakes
-
6 oz baby fresh spinach
-
Salt & Pepper to taste
-
½ cup chopped fresh basil
-
½ cup fresh grated parm cheese
Instructions
-
In stock pot bring chicken broth, sauce, beans and red pepper flakes to a boil
-
Turn heat to low and simmer.
-
Season chicken breast with s&p and add to pot.
-
Let chicken cook while stirring occasionally - about 10 minutes.
-
Add in spinach and let wilt.
-
Let cook about 5 minutes more.
-
Add in basil and top with grated cheese.
-
Season with s&p to taste.
Soup Season is upon us! I love making a big batch of soup to have during the week. Whether for lunch, a quick dinner or freeze for later soups are a simple dish you can create to your liking! Plus they are an easy way to get in some veggies! This chicken soup is an easy one for sure! With few ingredients it a time saver and budget friendly too!
You can make your own tomato sauce or for the best jarred version look for low sodium and in a glass jar. I like the brand Pompi. While not in a glass jar, they are in a BPA free container. Their ingredients are GMO-free and directly from Italy. Plus the sodium is the lowest I have seen with 5 grams per serving! Check it out below!
To add a little fiber I include cannellini beans & fresh spinach. You can always switch it up to your liking with kale or red kidney beans. Top off with freshly grated parmesan cheese (or omit if vegan) to add a little bit of saltiness flavor and sprinkle fresh basil. This combo is sure to excite your taste buds! I even add a little red hot pepper flakes in it to give it a kick!
So bust out that soup pot and get started! Your meal prep is only minutes away!
Ingredients
- 32oz carton low sodium chicken broth
- 1½ cups tomato sauce or 1 box pompi crushes tomatoes
- 1 15 oz can low sodium cannellini beans (drained & rinsed)
- 3 boneless skinless chicken breast cubed
- ¾ tsp red pepper flakes
- 6 oz baby fresh spinach
- Salt & Pepper to taste
- ½ cup chopped fresh basil
- ½ cup fresh grated parm cheese
Instructions
- In stock pot bring chicken broth, sauce, beans and red pepper flakes to a boil
- Turn heat to low and simmer.
- Season chicken breast with s&p and add to pot.
- Let chicken cook while stirring occasionally - about 10 minutes.
- Add in spinach and let wilt.
- Let cook about 5 minutes more.
- Add in basil and top with grated cheese.
- Season with s&p to taste.
Hearty Minestrone Soup
Ahhh…yes the cooler weather is upon us here in Jersey and this is when we hibernate and make soup right?! OK that may just be me but you can’t deny that soup is easy, versatile and can be made healthy. Sure you can buy the canned or boxed soup but even the low sodium ones are still kind of high in sodium plus have added preservatives that our bodies just don’t need. I believe in making your own soup this way you know what is going in it and you can add what you like from chicken to pasta to tons of veggies even sweet potatoes. This meal is sure to please all diets as it is vegetarian friendly, vegan (omit the cheese rind), paleo (omit quinoa & beans). Better yet, throw it all in the crock pot and cook high for 2 hours or low for 4. Who doesn’t love the crockpot!?
What’s in it?!
In trying to limit my animal protein to just once a day I made a big ol’ batch of hearty minestrone soup to have for lunch this week plus there were leftovers that I froze for a quick weeknight dinner! Score! Feel free to interchange your favorite veggies but I stick with your basic mirepoix blend (carrots, onions & celery), red kidney beans (higher in protein), fresh spinach, quinoa, crushed tomatoes and a frozen rind of Parmigiano-Reggiano cheese. (I keep the rinds and freeze them for soups – they add great flavor). I feel this was a good mix of macros with carbs from the quinoa, protein from the beans and quinoa, full serving of veggies and a little fat from the cheese.) I shave some fresh parm cheese over the top when it’s all done too!
My Secret Shortcuts
Now I am all about making my weeknight dinners fast and simple so I go for frozen veggies and herbs when possible. I know some may frown upon this but honestly frozen is just as good as fresh if not better as they are picked at their peak of freshness. Some items I buy frozen like the mirepoix blend which saves time on cutting and prepping. (and that helps for this working momma!) I also came across a great find of frozen garlic and herbs! You could use frozen spinach but I prefer fresh. When it comes to crushed tomatoes I often have found them high in sodium until I came across Pomi with only 5 grams of sodium per serving (6 per container). With canned beans I like to use Eden Organic as their can lining is BPA free and the sodium is low too. These are just my secret shortcuts and depending on where you live you may not have these options but just be a conscious consumer and read labels to make sure you are making healthy decisions for you and your family.
Pair it with my paleo style corn bread and you have one hearty comforting meal!
Ahhh…yes the cooler weather is upon us here in Jersey and this is when we hibernate and make soup right?! OK that may just be me but you can’t deny that soup is easy, versatile and can be made healthy. Sure you can buy the canned or boxed soup but even the low sodium ones are still kind of high in sodium plus have added preservatives that our bodies just don’t need. I believe in making your own soup this way you know what is going in it and you can add what you like from chicken to pasta to tons of veggies even sweet potatoes. This meal is sure to please all diets as it is vegetarian friendly, vegan (omit the cheese rind), paleo (omit quinoa & beans). Better yet, throw it all in the crock pot and cook high for 2 hours or low for 4. Who doesn’t love the crockpot!?
What’s in it?!
In trying to limit my animal protein to just once a day I made a big ol’ batch of hearty minestrone soup to have for lunch this week plus there were leftovers that I froze for a quick weeknight dinner! Score! Feel free to interchange your favorite veggies but I stick with your basic mirepoix blend (carrots, onions & celery), red kidney beans (higher in protein), fresh spinach, quinoa, crushed tomatoes and a frozen rind of Parmigiano-Reggiano cheese. (I keep the rinds and freeze them for soups – they add great flavor). I feel this was a good mix of macros with carbs from the quinoa, protein from the beans and quinoa, full serving of veggies and a little fat from the cheese.) I shave some fresh parm cheese over the top when it’s all done too!
My Secret Shortcuts
Now I am all about making my weeknight dinners fast and simple so I go for frozen veggies and herbs when possible. I know some may frown upon this but honestly frozen is just as good as fresh if not better as they are picked at their peak of freshness. Some items I buy frozen like the mirepoix blend which saves time on cutting and prepping. (and that helps for this working momma!) I also came across a great find of frozen garlic and herbs! You could use frozen spinach but I prefer fresh. When it comes to crushed tomatoes I often have found them high in sodium until I came across Pomi with only 5 grams of sodium per serving (6 per container). With canned beans I like to use Eden Organic as their can lining is BPA free and the sodium is low too. These are just my secret shortcuts and depending on where you live you may not have these options but just be a conscious consumer and read labels to make sure you are making healthy decisions for you and your family.
Pair it with my paleo style corn bread and you have one hearty comforting meal!
Hearty Minestrone Soup
Ingredients
-
1 tbs olive oil
-
1 cup quiona
-
1 can organic low sodium red kidney beans (rinsed)
-
32 oz low sodium vegetable broth
-
26 oz crushed tomatoes (low sodium)
-
10 oz fresh spinach
-
12oz bag frozen mirepoix (or fresh)
-
3 garlic cloves
-
1 tsp each fresh or frozen herbs such as basil, oregano, parsley
-
Red pepper flakes (optional)
-
Salt & Pepper to taste
-
Frozen parm -cheese rind (optional)
-
-
Directions
-
Add oil to stock pot on medium heat.
-
Add in garlic and let simmer a little (careful not to burn)
-
Add in mirepoix blend and cook 5 minutes through
-
Pour in vegetable stock, red kidney beans and crushed tomatoes
-
Stir well to combine and bring to a boil
-
Once boiled add in rind and simmer for 20 minutes
-
Add in herbs and S&P
-
Taste test and adjust seasonings to your liking
-
Remove and discard cheese rind before serving
-
Enjoy!
Ingredients
- 1 tbs olive oil
- 1 cup quiona
- 1 can organic low sodium red kidney beans (rinsed)
- 32 oz low sodium vegetable broth
- 26 oz crushed tomatoes (low sodium)
- 10 oz fresh spinach
- 12oz bag frozen mirepoix (or fresh)
- 3 garlic cloves
- 1 tsp each fresh or frozen herbs such as basil, oregano, parsley
- Red pepper flakes (optional)
- Salt & Pepper to taste
- Frozen parm -cheese rind (optional)
- Directions
- Add oil to stock pot on medium heat.
- Add in garlic and let simmer a little (careful not to burn)
- Add in mirepoix blend and cook 5 minutes through
- Pour in vegetable stock, red kidney beans and crushed tomatoes
- Stir well to combine and bring to a boil
- Once boiled add in rind and simmer for 20 minutes
- Add in herbs and S&P
- Taste test and adjust seasonings to your liking
- Remove and discard cheese rind before serving
- Enjoy!
Bangin’ BBQ Chicken Pizza
by Cherise Mazur
Did someone say Pizza?! I don’t know about you but I am truly in love with pizza! I could literally eat it every day! It’s the one meal I enjoy on the weekends as my cheat meal. There are so many ways to make pizza with various toppings. Veggies, meatballs, chicken even fruit! Round, square, thick, thin! I prefer thin crust – I like the crispy taste- plus I feel it’s less doughy.
I told you I like it thin so the crust that I used I purchased from Whole Foods and is called Top This! It has minimal ingredients, GMO free, grilled already and from a local vendor – SCORE!! It made this recipe even more simple to throw together during the week!
While I am not a fan of BBQ sauce I wanted to give this one a try since I was making the sauce from scratch. Hint….the leftover sauce I used to top my burgers with the next night for dinner! You could just make a batch of the BBQ sauce alone and keep it bottled in the fridge! Yes – it is that good!
All I did was cut up 3 organic chicken breasts and cook them in the pan with some olive oil, salt & pepper, then added in a few spoonfuls of the BBQ to coat the chicken. Threw int he bag of fresh spinach to wilt, diced red onions and topped it off with freshly grated parm cheese!
Bangin’ BBQ Chicken Pizza
Recipe here
Ingredients:
1 Whole Wheat pizza crust
½ cup BBQ Sauce (see below)
2 Tbs shredded parm cheese
3 organic chicken breast
1 Tbs olive oil
2 Tbs chopped red onion
1 6oz bag fresh spinach
1 Tbs fresh cilantro
Salt & Pepper to taste
BBQ Sauce
½ cup tomato paste
½ cup water
¼ cup Worcestershire sauce
2 Tbs pure maple syrup
2 Tbs apple cider vinegar
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp sea salt
1 tsp pepper
-Combine all ingredients in a medium bowl and mix well
-Store leftover in refrigerator in air tight container
Directions:
1.Preheat oven to 400F
2.If using pizza stone, warm it up first in the oven for a few minutes
3.Heat oil in non-stick skillet
4.Cut up chicken into small bite size pieces and cook in pan over medium-high heat
5.Add salt & pepper to taste
6.Once cooked through use ¼ cup of the BBQ sauce to coat the chicken pieces
7.Add in onions and bag of spinach and cook until wilted
8.Take out pizza stone if using
9.Place pizza crust on stone or baking sheet
10.Top with ¼ cup of BBQ - cover most of the crust leaving the edges clear
11.Spread the chicken mixture evenly over the top
12.Sprinkle the fresh parm cheese on top
13.Bake for 10-12 minutes to heat through
14.Sprinkle with cilantro and serve immediately
Enjoy!
aMAZing Healthy Chicken Fajitas (MAZur Style)
Since starting my health journey I am always looking to take my favorite recipes and turning them into aMAZing healthy swaps (see that…aMAZing for MAZur?! lol) I love my taco Tuesday’s so I made my chicken fajitas into a healthy swap using lettuce in place of the taco and an avocado and plain greek yogurt sauce in place of the sour cream. Yes you can still add your cheese if you wish, I choose not too. But if you need your cheese go for it! Just do me a favor and stay away from the yellow processed low fat cheese — trust me you are not making a healthy swap there!
Since starting my health journey I am always looking to take my favorite recipes and turning them into aMAZing healthy swaps (see that…aMAZing for MAZur?! lol) I love my taco Tuesday’s so I made my chicken fajitas into a healthy swap using lettuce in place of the taco and an avocado and plain greek yogurt sauce in place of the sour cream. Yes you can still add your cheese if you wish, I choose not too. But if you need your cheese go for it! Just do me a favor and stay away from the yellow processed low fat cheese — trust me you are not making a healthy swap there!
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