Tag Archive for: Vegetables

Eat-Your-Chicken-N-Veggies Casserole

/in , /by

This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

1 cup broccoli, diced
1 cup mushrooms, chopped
1 yellow squash, sliced
1 zucchini, sliced
10 oz ground chicken breast or turkey
4 cups liquid egg whites
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
Sea salt and fresh pepper

Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a 9×13 casserole pan with olive oil.

2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ? teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.

3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ? teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.

4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato and fresh parsley. Cut and serve. Enjoy!

Nutrition
One serving equals: 154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein

Roasted Chicken and Veggies

Roasted Chicken and Veggies Dinner

/in , /by

Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think. Make this recipe on the weekend and then enjoy nutritious leftovers throughout your week.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 5

3 bulbs garlic
1/4 cup olive oil
salt and pepper
4 Tablespoons coconut oil, gently melted
1 Tablespoon each minced, fresh rosemary, oregano, tarragon
1 teaspoon minced garlic
zest and juice from one lemon
4 large organic carrots, cut into 1 inch pieces
3 organic zucchini, cut into 1 inch half-moons
1 cup pearl onions, ends trimmed
1 cup Brussels sprouts, halved
1 hormone-free, organic chicken
2 cups chicken broth
1 Tablespoon coconut flour

Instructions

1. Preheat the oven to 400 degrees F.

2. Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.

3. In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.

4. In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.

5. Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.

6. Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.

7. For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.

8. To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.

9. To make gravy: Pour all of the roasting pan juices into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.

Nutrition
One serving equals: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein

Fitness Chicken Lettuce Boats

/in , /by

We love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Fitness Chicken Lettuce Boats and you?ll see what wemean ? the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams out of your mind?but rest assure that this recipe is highly healthy and will keep you on track towards your fat loss goal. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

2 small apples, cored and chopped
1 Tablespoon orange juice
3 cups roasted chicken, chopped
? cup toasted walnuts, chopped
? cup black raisins
1 (4oz) can mild diced green chiles
? cup non-fat plain Greek yogurt
? cup light, balsamic dressing
sea salt and black pepper to taste
1 head butter lettuce
red grapes ? optional for serving

Instructions

1. In a large bowl combine the chopped apples and orange juice. Mix to combine.

2. Add the remaining ingredients (save for the lettuce and grapes) and mix well. Chill, covered, for 15 minutes or until ready to serve. Use an ice cream scoop to place the chicken salad on each lettuce leaf. Garnish the plate with red grapes and Enjoy!

Nutrition
One serving equals: 224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein

Beef and Broccoli Dinner

/in , /by

Here?s a delicious weeknight dinner recipe that?s quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

2/3 cup coconut aminos or low-sodium soy sauce
1 1/2 Tablespoons fresh ginger, minced
4 garlic cloves, minced
1/2 cup filtered water
1/3 cup pure maple syrup, grade b
3 Tablespoons arrowroot starch
2 Tablespoon Olive oil, divided
1 bunch green onions, chopped
4 cups organic broccoli, cut into small pieces
1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips

Instructions

1. In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.

2. Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, saut? for 5 minutes. Remove from skillet.

3. Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.

4. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.

Nutrition
One serving equals: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein

Chorizo Egg Skillet

/in , /by

Here?s a flavorful and exciting way to start your day! Chorizo, eggs, tomatoes and arugula are the star ingredients in this protein filled breakfast skillet. Feel free to enjoy it for dinner or lunch as well!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

2 links chorizo, casing removed
? yellow onion, chopped
15-oz can diced tomatoes
12 cherry tomatoes, halved
4 large eggs
1 cup arugula
sea salt
black pepper

Instructions

1. Preheat the oven to 300 degrees F.

2. Place the chorizo links in a medium, oven-proof, skillet over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the skillet, and then slice each link into 10 pieces.

3. Saut? the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the skillet. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the skillet. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.

4. Place the skillet in the oven for 10-15 minutes, until the eggs are set. Top with fresh arugula and season with sea salt and black pepper. Enjoy!

Nutrition
One serving equals: 289 calories, 20g fat, 8g carbohydrate, 2g fiber, and 17g protein.

Tasty Green Beans

/in , /by

Here?s a tasty way to serve up fresh green beans. Smokey bacon and tangy mustard give these tender-crisp green beans memorable flavor. This side dish pairs perfectly with steak or chicken on the grill or alongside a lettuce wrapped burger. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

2 lbs green beans, trimmed
6 slices bacon
1/2 cup yellow onion, sliced
2 Tablespoons apple cider vinegar
2 Tablespoons whole grain mustard
? teaspoon sea salt
? teaspoon black pepper

Instructions

1. Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold water for 20 seconds.

2. In a large skillet, cook the bacon until crispy over medium-high heat. Remove the bacon from the skillet, leaving the bacon drippings, and chop into 1-inch pieces.

3. Return the skillet to medium-high heat and cook the onions in the bacon drippings for 5 minutes, or until tender. Reduce the heat to low and add the vinegar, mustard, salt and pepper, stirring until fully combined. Add the green beans and the bacon pieces and mix well. Serve and enjoy!

Nutrition
One serving equals: 158 calories, 8g fat, 12g carbohydrate, 6g fiber, and 10g protein.

Easy Pickled Radishes

/in , /by

Looking for a crispy, crunchy snack that won?t derail your fitness results? Look no further than this simple recipe for Easy Pickled Radish. Enjoy these sliced over your next salad, sprinkled over braised meat, or enjoyed straight out of the jar!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

1 bunch radishes
3 cloves Garlic
? teaspoon black peppercorns
? teaspoon celery seeds
? cup apple cider vinegar
? cup water
3 tablespoons raw honey
2 teaspoons sea salt

Instructions

1. Slice the tops off of the radishes and thinly slice into rounds. Place the radish rounds in a pint-sized canning jar. Slice into the garlic cloves in multiple places, then put on top of the sliced radishes. Top with the peppercorns and celery seeds.

2. In a small saucepan, combine the vinegar, water, honey and sea salt. Place over medium heat and stir constantly until it comes to a boil. Pour the mixture over the radish rounds.

3. Allow the mixture to come to room temperature. Serve immediately or keep in the fridge for up to 2 weeks. Enjoy!

Nutrition
One serving equals: ?17 calories, 0g fat, 3g carbohydrate, 194mg sodium, 2g sugar, 0g fiber, and 1g protein.