Tag: dinner recipe

Chili Chicken, Spinach & Brown Rice Casserole

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I’m a working mom with two little ones at home. I know eating healthy can seem like a challenge, but I’m here to give you assurance that there are meals that can be prepared with little preparation. I enjoy this recipe since it serves as both dinner and then lunch the following day. Also, I can sneak in my workout while the meal bakes in the oven!
Chili Chicken, Spinach and Rice Casserole
INGREDIENTS YOU NEED:

– 1 cup brown rice, cooked
– 3 cups cooked chicken, diced or shredded (*Feel free to use another meat of choice or no meat at all.)
– 14 oz can black beans, drained & rinsed
– 3 cups or more of spinach, chopped
– 1/2 cup cilantro + more for garnish, chopped
– 1/2 cup green onions + more for garnish, chopped (*I used a white onion since I did not have green onions.)
– 1 cup salsa
– 1 cup tomato sauce
– 2 TSP chili powder
– 2 TSP cumin
– 1 TBSP garlic powder
– 3 cups of cheese (*I used the Mexican blend; however, use any cheese of your choice.)

WHAT TO DO:

1. Preheat oven to 350 degrees F and spray 9 x 13 baking dish with cooking spray.

2. Cook brown rice as per package instructions and add to a large mixing bowl along with spinach and mix to combine. You need the brown rice to be hot so it cooks down and reduces the size of the spinach. Saves you the extra step of sautéing.

3. Add remaining ingredients, reserving 1.5 cup cheese for topping, and mix well to combine. Transfer mixture to a baking dish and press on it gently to flatten.

4. Sprinkle with remaining cheese and bake for 30 minutes uncovered.

5. Remove from the oven and sprinkle with additional cilantro and onions.

6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Turkey Chili

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Turkey Chili

This is a great alternative to the traditional chili. You can make ahead and eat the next day! You could even double the recipe and freeze half for a quick dinner or whenever you need it. If you are looking to freeze this, like I did, cook fully, let cool, and place in a freezer bag. When ready to eat, pull from freezer and allow to thaw overnight. Cook in a crockpot on low for 3-4 hours or on the stovetop until warmed through. I hope your family enjoys this recipe as much as mine.

INGREDIENTS YOU WILL NEED:

  • 1 tsp olive oil
  • 1 pound lean ground turkey
  • 1 medium onion, chopped
  • 2 medium peppers (one yellow and one red), chopped
  • 3 cloves garlic, finely chopped or minced garlic
  • 1 1/2 tsp. ground cumin (*I added more than this based on how I like it to taste.)
  • 1 Tbsp. chili powder (*I added more than this based on how I like it to taste.)
  • 1/2 tsp. sea salt or Himalayan salt
  • 1/4 tsp. crushed red pepper (to taste; optional)
  • 1 (15-0z) cans black beans or kidney beans, drained, rinsed
  • 1 (15-0z) can all-natural diced tomatoes, no sugar added

WHAT YOU NEED TO DO:

1. Heat oil in large saucepan over medium-heat.

2. Add turkey, onion, peppers and garlic; cook, stirring occasionally, for 5 to 8 minutes or until turkey is no longer pink.

3. Add cumin, chili powder, salt and crushed red pepper; cook, stirring constantly for 1 minute.

4. Add beans and tomatoes (with liquid). Bring to a boil. Reduce heat to low, stirring occasionally, for 15 to 20 minutes or until thickened.

5. Enjoy!

Each serving would equate to 1/2 green, 1/2 yellow, and 1 red. The recipe makes enough for 4-5 servings.

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Fajita-Stuffed Chicken

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I’m on a mission to use ingredients that I have in the house before going grocery shopping again! It can be easy to fall into a pattern of weekly grocery shopping without emptying the freezer/refrigerator/pantry of the items previously bought. This is also a great way to rid the house of not so clean eating items without throwing away. Make use of the groceries you already bought and replace with healthier choices the next time. This is the time of year my family plants a garden. I’m looking forward to fresh vegetables that I know have not been sprayed with pesticides.

Fajita-stuffed Chicken is what I decided to make the other night. My husband including my daughter loved this meal. It was simple to make and this meal could be prepped a day in advance so that all you have to do is cook it the next day. Feel free to spice it up by adding jalapeños.

INGREDIENTS YOU NEED:

  • 2 TBSP Olive Oil
  • 1 Large Orange Pepper
  • 1/2 Large White Onion
  • Salt/Pepper (*I used 1 tsp of pepper only)
  • 4 oz. Cream Cheese (*You could attempt to substitute with Greek Yogurt like FAGE)
  • 1/2 cup of Cheddar Cheese
  • 3 Chicken Breasts
  • 2 tsp each of sea salt, chili powder, cumin, garlic powder

WHAT TO DO:

  1. Heat Olive Oil in a pan over medium heat. Add orange peppers, onion, and pepper; sauté.IMG_5957.JPG
  2. In a medium bowl, combine sautéed peppers and onion with cream cheese and cheddar cheese. Mix well.
  3. In a zip lock bag or bowl, combine seas salt and remaining seasonings. Add chicken breasts to the bag and toss.
  4. Place chicken breasts on a cutting board and slice to create a pocket and add fajita mixture.IMG_5958.JPG
  5. Cook over medium heat (*approximately 5 minutes on each side; time may vary depending on thickness of the chicken breast).
  6. Enjoy!

You can serve this meal over spinach or with a vegetable of your choice. I used sugar snap peas and watermelon since this is what we had in the refrigerator.

Tip: Since grilling season is right around the corner, the chicken could be cooked on the grill. Be sure to use aluminum foil sprayed with non-stick cooking spray to place the chicken on so that when the cheese melts it does not make a mess on your grill.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Balsamic Glazed Salmon

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I never had much interest for salmon until my husband went fishing in Alaska. The views in Alaska sure are breathtaking compared to what I am used to in Pennsylvania! The wild salmon that he had caught was shipped home for all of us to enjoy. Salmon is one of our favorite meals to eat as a family whether smoked, grilled, or baked.

Last year we were craving wild caught salmon and decided to order from a fishery in Alaska; J-Dock Seafood Company in Seward, Alaska. They are a family owned and operated fish processing company and fresh Alaska seafood market. The salmon that we purchased was caught fresh and shipped to us FedEx Priority Overnight. For more information, visit the website for J-Dock Seafood Company.

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The recipe below is a different option from my Grilled Salmon Salad which uses a marinade. I wanted an option that had a balsamic flavor and that did not require advanced prep work on nights where dinner needs to be quick and easy.

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INGREDIENTS YOU NEED:

  • 1 Tablespoon of butter (*I use Earth Balance brand; non-GMO, vegan, etc.)
  • 4 cloves garlic, minced
  • 1 tablespoon white cooking wine
  • 1 tablespoon honey (*I prefer to use honey bought from a local farm.)
  • 1/3 cup balsamic vinegar
  • 4 teaspoons of Dijon mustard (*I used Spicey Brown Mustard as that was the only mustard I had in the pantry.)
  • Salt and pepper to taste
  • 1 tablespoon oregano (*fresh or dried)
  • Salmon fillets

WHAT TO DO:

  1. Add butter and garlic to a small saucepan. Cook over medium heat; stir garlic until soft (about 3 minutes). Mix in white cooking wine, honey, balsamic vinegar, mustard, and some salt/pepper. Simmer, uncovered (about 3 minutes) or until slightly thickened.
  2. Arrange salmon fillets on foil-lined baking sheet. I use cooking spray on the aluminum foil so the fillets do not stick.
  3. Brush salmon fillets with balsamic glaze and sprinkle with oregano. *A tip is to use a fork to put holes in the salmon fillets so that the balsamic glaze can soak into the salmon.
  4. Bake in oven for 12 to 14 minutes at 400 degrees Fahrenheit. Salmon should flake easily with a fork.
  5. Brush salmon fillets with remaining glaze and use a spatula to transfer salmon fillets to a plate (leaving the skin behind on the foil).
  6. Enjoy!

A side of veggies goes great with the Salmon fillets. Any extra salmon can be used to make a salad for lunch the next day.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Mustard Crusted Halibut

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Nothing beats fresh Halibut from Alaska. I’m always looking for new ways to make Halibut and this is what my husband decided on for dinner! Quick, easy, and healthy recipes is how we roll.

Let’s just say there were NO leftovers. Our daughter ate the same as us! We have always encouraged her since she has been little to eat what we are eating. Who wants to make separate meals all the time after working all day! She has not become picky yet even at 3. There is hope even if you feel you have a picky eater.

Mustard Crusted Halibut

INGREDIENTS YOU NEED:

– 1 cup Panko Bread Crumbs
– Halibut Filets (1-inch thick; skinless)
– 3 Tablespoons Dijon Mustard
– 1/3 cup White Wine
– 6 Tablespoons Butter (divided) (*We use Earth Balance brand; non-GMO, vegan, etc.)
– 1 Orange (zest and juice)
– 3 Garlic cloves, minced
– Salt and Pepper to taste
– Extra-Virgin Olive Oil

WHAT TO DO:


1. Place bread crumbs in a rimmed dish. Season with salt and pepper.

2. Spread Dijon mustard on one side of the filet. Dredge the mustard-coated side in the bread crumb mixture.

3. Heat a large non-stick skillet on medium-high. Melt 3 Tablespoons of butter along with 3 Tablespoons of olive oil. Next, add the halibut breaded side down. Cook for 2 to 3 minutes or until golden. Gently flip and cook on the second side for 1 to 2 minutes.

4. Add the white wine and garlic and reduce heat.

5. Add the orange juice/zest and then add the remaining butter.

6. Serve the filet breaded side up with a drizzle of butter sauce.

7. Enjoy!

A side of veggies goes great with the Halibut!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Balsamic Pork Roast

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balsamic dressing, balsamic pork roast, pork roast, dinner recipe

A crockpot recipe that can double for dinner and lunch is always a bonus! The remaining pork can be used to make a yummy pork sandwich for lunch and it is your preference if you want to add a little barbeque sauce.

INGREDIENTS YOU NEED:

  • 2 pound boneless pork shoulder roast (sirloin roast)
  • Salt, optional
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon red pepper flakes
  • 1/3 cup chicken or vegetable broth
  • 1/3 cup balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon local honey

WHAT TO DO:

1. Season the pork with salt, garlic powder, and red pepper flakes.

2. Place into the slow cooker.

3. Mix together the broth and vinegar and pour it over the pork, then pour the honey over and set the timer for 4 hours on High or 6-8 hours on Low.

4. Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into the slow cooker and ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

5. Serve with a vegetable of choice such as steamed asparagus.

6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Crockpot Apple Chicken

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crockpot recipe, crockpot meal, crockpot apple chicken

Being a busy parent and cooking healthy can definitely be a challenge! I try to incorporate one crockpot meal in my meal plan each week. Here is a recipe that requires few ingredients and not much of your time to place in the crockpot! This leaves more time to focus on the other items on that every growing to-do list.

INGREDIENTS YOU NEED:

  • 2 sweet potatoes, chopped
  • 1 pound chicken
  • Sea salt and black pepper
  • 2 cloves of garlic, minced
  • 1 red onion, chopped
  • 1 cup of unsweetened applesauce
  • 2 teaspoons of apple cider vinegar

WHAT TO DO:

1. Layer sweet potato chunks on bottom of crockpot.

2. Place chicken on top of sweet potato chunks.

3. Season with salt and pepper.

4. In a small bowl, stir together the garlic, red onion, applesauce, and vinegar.

5. Pour mixture over the chicken and sweet potato chunks.

6. Cover and cook on low 6-8 hours until the chicken is tender.

7. Serve with a vegetable or side salad or over brown rice.

8. Enjoy!

If using the color coded containers then each serving would count as 1 red (chicken), 1 yellow (sweet potato),  1 green (vegetable of choice), and 1/4 purple (applesauce).

The color coded containers are available for purchase in my fitness shop.

 

Parmesan Chicken Bites

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parmesan chicken, kid approved, chicken recipe, dinner recipe

Here is an alternative to store bought chicken nuggets. It is a recipe that my daughter enjoys helping us prepare!

INGREDIENTS YOU NEED:

  • Olive oil or coconut oil
  • 1 pound chicken breast cut into 1-inch chunks
  • Salt and pepper
  • 1 cup Panko crumbs whole wheat
  • 1/4 cup freshly grated Parmesan
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 cup whole wheat flour
  • 1 large egg, beaten
  • 2 tablespoons chopped fresh parsley leaves, optional

WHAT TO DO:

1. Heat oil in a large skillet over medium high heat.

2. Season uncooked chicken with salt and pepper, to taste.

3. In a large bowl, combine Panko, Parmesan, garlic powder, and paprika.

4. Working in batches, dip uncooked chicken into flour, next egg, and then in the Panko mixture, pressing to coat.

5. Add chicken to the skillet (*start with a few until you have the cooking down) and cook until evenly golden and crispy, about 3-4 minutes or until cooked all the way through. Toss frequently or turn.

6. Serve immediately, garnished with Parmesan and parsley, if desired. This recipe goes great with a vegetable of choice and even a little macaroni and cheese for a child.

7. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

FIXate Cookbook – Autumn Calabrese

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FIXate Cookbook, meal plan, meal prep, Autumn Calabrese, 21 Day Fix, portion control

It is true that to obtain results with our health and fitness goals that we should have these 3 ingredients :

  • Exercise
  • Nutrition
  • Support

You might be skeptical if you have not purchased your own challenge pack from me and started on your journey to health and wellness. It really is that simple to get started and start seeing results!

  1. Exercise– 30 minutes of exercise each day; no guess work…simply PRESS PLAY and follow the program from the comfort of your own home. You might need to modify at first, but that is OK! Strive for progress and not perfection.
  2. Nutrition– Honestly, paying $3.83 for a meal that is full of nutrition is cheap! I understand that finances get in the way, but I guarantee there is always a way to make it work. INVESTING in YOURSELF is so important for you mentally and physically!
  3. Support– On a monthly basis, I run virtual private accountability groups on Facebook as well as offer 1:1 support. I can tell you that the more willing and more committed you are then then the faster you will obtain results with minimum interruption to your busy life.

So what is one of the biggest ingredients that we struggle with most⁉ Typically, it is NUTRITION! Thank goodness that Autumn Calabrese has come out with a new cookbook called FIXate with 101 of her personal recipes! The cookbook is designed to work with the 21 Day Fix color coded containers. FIXate includes different food choices; vegetarian, vegan, gluten-free, and paleo recipes. Enjoy snacks, desserts, and the occasional cocktail!

There are kids recipes, gluten-free, vegan, paleo, and of course the 21 Day Fix recipes which help identify how many of each color coded portion container. No more asking…What should we have for dinner⁉

YOU are worth it! Start BELIEVING it and take action!

Below are some images of recipes from the FIXate cookbook that I have prepared for my family as part of our weekly meal planning. This cookbook truly makes meal planning less complex! Eating clean does not mean depriving yourself.

FIXate, dinner recipe, chicken stuffed bell peppers

Fixate, dinner recipe, macaroni and cheese, broccoli and chicken

Fixate, Mexican taco meat, dinner recipe
3 green, 1 red, 1/2 purple, and 1 spoon

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Spicy Rice Bowl – Pick Your Meat

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Spicey Turkey Rice Bowl

Not sure what to do with the left over chicken or turkey? Here is something simple to make on those busy nights and it could double as lunch the next day! My family loved this idea. By the way, is the correct spelling spicy or spicey?

INGREDIENTS YOU NEED:

  • Broccoli
  • Cooked brown rice
  • Turkey or shredded chicken
  • 1 TBSP of Hot Sauce; Red Hot (*For a child who might not like hot sauce; you can set some meat aside for them and use Red Hot on the rest.)

WHAT YOU NEED TO DO:

1. Make the brown rice according to directions. The 10 minute brown rice is an option or you might have brown rice already made during your meal prep that you could use for this recipe.

2. Cook your frozen broccoli or steam fresh broccoli.

3. Place the meat into a pan and add the hot sauce; heat until warm.

4. Mix all ingredients together and serve. You can even serve separately if your child does not like everything mixed together.

5. Enjoy!

Each serving would equate to one green (broccoli), 1 yellow (rice), and 1 red (chicken or turkey). The hot sauce adds some additional salt, but otherwise would be a “free food” so I usually count this as 1 teaspoon and my orange. You could also top with some avocados (1 blue).

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!