21 Day Fix -- Slow-Cooker Asian Chicken Lettuce Wraps

These are a breeze to throw together and it makes a large batch, so you might be lucky enough to have some left for lunch the next day.

21 Day Fix – Slow-Cooker Asian Chicken Lettuce Wraps

(Recipe makes approximately 8-10 servings.)

Ingredients:

• 2 lbs. lean ground chicken 

• 3 cloves garlic, minced 

• 1 red bell pepper, cored and finely chopped 

• 1 orange bell pepper, cored and finely chopped

• 1/2 cup finely chopped yellow onion 

• 1/2 cup hoisin sauce (*See note for clean hoisin sauce recipe.)

• 2 Tbsp. coconut aminos 

• Salt and freshly ground black pepper 

• 3 green onions, sliced 

• 1 Tbsp. rice vinegar

• 3 tsp. sesame oil (optional) 

• 2 heads iceberg lettuce

Place ground chicken and garlic in a large sauté pan, coated with nonstick cooking spray. Cook mixture, stirring occasionally, until chicken is no longer pink, about 5 -6 minutes. 

Drain off liquid and pour mixture into slow-cooker. Add bell peppers, onion, hoisin sauce, coconut aminos, salt and pepper, and toss mixture. Cover and cook on low heat 2-3 hours until chicken is tender. 

Stir in green onions, rice vinegar, and sesame oil, cook until heated through 3 -5 minutes. Season with additional salt as desired. Separate iceberg lettuce leaves and serve with chicken filling.

**Recipe for homemade/clean hoisin sauce: 4 tablespoons coconut aminos; 2 tablespoons black bean paste or peanut butter; 1 tablespoon honey or molasses; 2 teaspoons white wine vinegar; 1/8 teaspoon garlic powder; 2 teaspoons sesame oil; 20 drops hot sauce; 1/8 teaspoon black pepper.  Stir to combine.  

(For 21 Day Fix “container counts”, each serving counts as:  1 red, 1 green, and 1 tsp.  On the 21 Day Fix, you are allowed 1 to 2 tsps of natural sweeteners per day. Honey can be used as one of those sweeteners. Honey is not allowed on the 21 Day Fix Extreme.)

If you are interested in a 21 Day Fix support group, more healthy/21 Day Fix-friendly recipes, or a free weekly meal-planning tutorial, please get in touch with me directly at chrispechulis@gmail.com. 

XO

All the best,

CHRISTINE

Mexican Chicken Salad Wraps - 21 Day Fix Friendly Lunch

Mexican Chicken Salad Wraps - 21 Day Fix Friendly Lunch

These are a flavor lover's dream!  Also perfect to prep in advance and freeze for grab-and-go lunches, or quick and easy weeknight dinners.

21 Day Fix Mexican Chicken Salad Wraps

Mexican Chicken Salad Wraps

• 4 cooked chicken breasts, shredded or chopped
• 1/2 cup of salsa of choice
• 2 packets of Stevia
• 1 cup Greek yogurt
• 1/4 cup chopped jalapeno peppers
• Salt and pepper, to taste
• Organic natural hot sauce, to taste
• 4 Flatout flatbreads, or other approved wrap/sandwich bread

In a large mixing bowl, combine all of your ingredients (except for sandwich bread) and mix until fully incorporated.

Spread out your four flatbreads.  In the center of each, add 1/4 of the filling mixture, and roll up.

If eating immediately, cut each flatbread wrap in half.  If prepping to freezer, wrap each one in aluminum foil or in freezer bags individually.

(Option:  Add cheese or avocado -- but be sure to count appropriate containers for extra items.)

21 Day Fixers!:  Each wrap counts as 1 yellow, 1.25 red, and .25 purple for the salsa.

If you are interested in more 21 Day Fix recipes, an online accountability group, OR a free weekly meal-planning tutorial, please reach out to me HERE!

XO
ALL THE BEST,

Grilled marinated chicken, pineapple chunks, red pepper…what’s not to love?

Kabobs just scream summer to me. They are something my family loves in the summertime. We thread on a variety of veggies, sometimes potatoes, and a meat of some sort.

Grilled marinated chicken, pineapple chunks, red pepper…what’s not to love?  For full flavor, marinate the chicken for at least 30 minutes before threading it on skewers with pineapple chunks and red peppers.

Chicken, Pineapple, and Red Pepper Kabobs

Ingredients

• 8 bamboo skewers
• 1 lb. boneless skinless chicken breast tenders (not breaded)
• 1/2 cup Coconut Aminos (soy sauce substitute)
• 8 tsp. local natural honey
• 2 cloves minced garlic
• 4 purple containers of fresh pineapple chunks
• 4 red bell peppers, cut into 1" chunks             

Soak bamboo skewers in water to cover for 30 minutes. Meanwhile, cut chicken into 1-inch pieces; place in resealable food-storage plastic bag or container. Add next three ingredients; seal bag and shake gently to mix.

Refrigerate at least 30 minutes to marinate.                     

 

Heat gas or charcoal grill.

 

Drain chicken, discarding marinade. Thread chicken, pineapple chunks and red pepper pieces onto bamboo skewers in whatever order you wish, dividing evenly among skewers.

 

Place kabobs on grill over medium heat. Cover grill; cook 4 to 5 minutes on each side or until chicken is no longer pink in center. Serve immediately.

(21 Day Fixers:  2 kabobs count as -- 1 red, 1 purple, 1 green, and 2 tsp.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try (or any of my other 21 Day Fix approved recipes), please let me know.  I would love to hear how it went!

Drop a comment below ..... or contact me here! 

XO.
ALL THE BEST,

Weekly Meal Plan! 6/22/15 - 6/28/15 AND My Progress Update!

My Own Progress Update . . . .

So, I thought it might be helpful to share my own progress update?  The two photos above?  They were taken less than a year apart.

Since May 15th, I am down FIFTEEN POUNDS.  For me, that is huge!  HUGE.  I really see it in the slimming down of my face!

Do you want to know how I've done it?  By following a 21 Day Fix-style eating plan.  I wasn't even able to do any workouts at first.  (Due to an injury.)  I am back to working out some, but not 100% consistently. 

It goes to show you that food | nutrition | diet are SO key.  SO KEY!

With the help of weekly meal planning, and my monthly online accountability groups, I've been able to make some MAJOR progress. 

I would love to help YOU make similar progress!  You may ALWAYS reach out to me here, for help.

21 Day Fix Meal Plan

Weekly Meal Plan!  6/22/15 - 6/28/15

Monday:  Fend-For-Yourself
Tuesday:  Slow-Cooked Honey-Mustard Chicken Sandwiches
Wednesday:  Grilled Greek Chicken Salad
Thursday:  Spaghetti Squash Sausage Lasagna Boats
Friday:  Leftovers
Saturday:  Oven-Roasted Shrimp & Broccoli
Sunday:  Spicy Turkey Taco Burgers and Butternut Squash Fries

ALL of these dinners are 21-Day Fix compliant.  The rest of my meals are composed of:

• Shakeology
• Eggs and vegetables
• Fruits and vegetables
• Almonds and cashews
• Greek yogurt
• And, leftovers!

If you would like to participate in one of my upcoming monthly online accountability groups (21 Day Fix), please get in touch with me here.  I would love for you to join me.

Also .... please let me know if you try any of the above recipes, or ANY of the recipes on my blog!  Drop me an email or leave a comment below.  Your feedback means the world!

XO
ALL THE BEST,

Chicken Stir-Fry with Chinese Broccoli

Get all your foods groups in one delicious, tangy bowl full of flavor! 

This is a dinner that is quick and easy to prepare on any given weeknight.

A high-heat method of searing meats and vegetables, stir-frying is usually associated with Asian cooking, but you can use plenty of other flavors in a stir-fry as well. Stir-fries are fast, use little oil and are loaded of vegetables—three excellent reasons to master this method and make a stir-fry part of your weekly repertoire.

And, since I've discovered Flavor God seasonings, it takes the guesswork out of using many different spices.  I love that they are all-natural, low-sodium, and contain no MSG.

*Because stir-frying is fast, it's best to have the ingredients prepped prior to cooking.

21 Day Fix - Chicken Stir-Fry with Chinese Broccoli

(This recipe works well with chicken, beef and pork.)

Chicken Stir-Fry with Chinese Broccoli

Ingredients

• 4 small skinless, boneless chicken breasts, sliced into 1-inch cubes
• 1 bunch, Chinese Broccoli, cleaned, hard stems removed, leaves torn (I used 4 green containers worth)
• 1 Tbsp. fresh garlic, minced
• 1 Tbsp. fresh ginger, minced
• 1 Tbsp. fresh scallions, sliced into thin rounds
• Sea salt, to taste
• 2  Tbsp. coconut aminos, or soy sauce
• 1.5 Tbsp. coconut oil
• Flavor God "Everything" seasoning, as needed
• Flavor God "Garlic" seasoning, as needed
• Brown basmati rice

Cook rice as desired.

In the last 10 minutes before the rice is done, heat a wok or sauté pan on high heat for 1 minute.  Add half of your coconut oil, and melt it over bottom of pan.

Add Chinese Broccoli leaves. Stir-fry for 3 minutes.  Add coconut aminos and 1/4 tsp. Flavor God garlic seasoning. Stir-fry for 1 minute and reserve in a bowl.

Clean pan and return it to high heat for 1 minute.

Season chicken by sprinkling lightly with sea salt, Flavor God Garlic and Everything Seasoning.

Melt remaining coconut oil in the pan and let pan get hot.  Add chicken to pan and stir-fry for 1 minute. Add minced garlic, ginger, and scallions to the pan and stir-fry for 4-5 minutes or until chicken is browned and internal temperature is 165 degrees.
I also added some red pepper flakes for heat.  And, I threw in some mushrooms, as we had them here.  You could use just about any vegetable here.

Enjoy!

21 Day Fixers:  There are FOUR servings in this recipe.  Each serving counts as 1 red, 1 green, and 1 tsp.  Measure out your basmati rice (or other grain) and count that as 1 yellow.

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try (or any of my other 21 Day Fix approved recipes), please let me know.  I would love to hear how it went!

Drop a comment below ..... or contact me here! 

XO
ALL THE BEST,

Slow-Cooker Honey-Mustard Chicken Sandwiches: 21 Day Fix - Approved!

Winner, winner, chicken dinner!

This was a HUGE hit with my family.  Especially my son - the infamous chicken-hater.  He had two sandwiches .... and asked if he could take one for lunch the following day.  THAT is progress in my house. 

For my family, I served these on whole-wheat rolls.  I used a deli-flat with mine.  So good.  Serve these with a side salad and you've got a quick-and-easy meal.

Oh, and my son also asked if I could make these again next week.  SCORE.

21 Day Fix Slow-Cooker Honey-Mustard Chicken Sandwiches

Slow-Cooker 21 Day Fix Honey-Mustard Chicken Sandwiches

• 4  boneless, skinless chicken breasts
• 1/4 cup whole grain mustard
• 2-3 Tbsp. coconut aminos (soy sauce substitute)
• 1 Tbsp. local, organic honey 
• 1 cup low-sodium chicken stock
• 1/4 tsp. garlic powder
• 1/2 tsp. paprika
• Freshly ground black pepper and salt to taste

Instructions:

Put all ingredients into crock pot, and cook on high for 4 hours or low for 8 hours. Shred chicken to serve.  Enjoy on your choice of bread or wrap.

It really is that simple!

(21 Day Fixers:  Measure out your chicken and count that as 1 "red".  I added a little more honey than the recipe called for, so I counted a that as one of my "teaspoons".  Count the appropriate number of "yellows" for what you use as your sandwich base.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try (or any of my other 21 Day Fix approved recipes), please let me know.  I would love to hear how it went!

Drop a comment below ..... or contact me here! 

XO
ALL THE BEST,

Healthy Beef Burrito Recipe

Yes.  I know.  Another Mexican-style recipe.  What the family wants?  The family gets.  As long as I can make it healthier!

And, it is Cinco de Mayo, anyway!

These beef  burritos are so easy to make, and they are delicious. Double the recipe and freeze extras.  I will definitely be doing that the next time with this family-friendly Mexican recipe!

Healthy (21 Day Fix Approved) Beef Burrito Recipe

21 Day Fix - Beef Burritos

Ingredients

• 2 pounds lean ground beef (can use lean ground turkey, too)                            
• 1/4 cup finely chopped onion
• 1 cup salsa
• 2 tablespoons homemade taco seasoning (1 Tbsp. chili powder, 1/4 tsp. garlic powder, 1/4 tsp. onion powder, 1/4 tsp. crushed red pepper flakes, 1/4 tsp. dried oregano, 1/2 tsp. paprika, 1 1/2 tsp. ground cumin, 1 tsp. sea salt, 1 tsp. black pepper [optional])                                          
• 1/2 cup water (as needed) 
• 2 cups (8 ounces) shredded reduced-fat cheddar cheese
• 8 low-carb tortillas, warmed

Preheat oven to 375 degrees.

In a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in salsa and homemade taco seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 2-3 minutes. Add water, as needed.  Transfer to a large bowl; set aside.

Warm tortillas.  Spray baking dish with cooking spray.

Spoon one-eighth of beef mixture down the center of each tortilla. Fold ends and sides over filling; roll up.  Continue with remaining tortillas and filling until you have filled all 8 tortillas and have snuggled them alongside of one another in the pan.

Sprinkle the shredded cheese on top of the rolled-up tortillas.  (I added a bit of fire-roasted tomatoes over the top, too.)  Cover with greased foil and bake for 20 minutes. Remove the foil and bake for an additional 5 to 10 minutes, until the cheese is hot and bubbly. 

That’s it.  It’s a super easy dinner recipe to make.  Let your family members choose what they want on top… salsa, Greek yogurt (instead of sour cream) and avocado were our choices.  A little chopped tomato would be good, too.  I think your family will love it and ask for it again (at least mine has). 

Enjoy!

(21 Day Fixers:  One burrito counts as 1 yellow, 1 red, 1 blue, and 1 purple for the salsa.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try (or any of my other 21 Day Fix approved recipes), please let me know.  I would love to hear how it went!

XO
ALL THE BEST,

Seasoned Shrimp Tacos: 21 Day Fix Approved!

Dinners that have a Mexican flair are my family's favorite.  I swear, they could eat food like this every single night! 

This recipe is quick, easy, and tastes delicious. It is perfect and healthy for the whole family. 

21 Day Fix - Seasoned Shrimp Tacos

Seasoned Shrimp Soft Tacos

• Spicy Mexican Shrimp
• Fix-approved tortillas
• Shredded lettuce
• Diced tomatoes
• Avocado, mixed with a little lemon juice, salt, pepper, and cayenne pepper

Prepare shrimp according to Spicy Mexican Shrimp recipe. 

Dice ripened avocado, and season to your taste with fresh lemon juice, salt, ground black pepper, and red cayenne pepper. 

Shred lettuce, dice tomatoes, and warm tortillas.

Assemble tacos by placing the shredded lettuce on the tortillas, followed by the diced tomatoes, and shrimp.  Top with avocado/guacamole.  

21 Day Fixers:  Shrimp (measured out) counts as 1 red and 1 tsp.  Measure out your greens (lettuce and tomatoes), blue (avocado), and count tortillas appropriately.

Enjoy!

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try (or any of my other 21 Day Fix approved recipes), please let me know.  I would love to hear how it went!

ALL THE BEST,

Slow-Cooker Pork Carnitas

This recipe was kid-tested and family-approved.  Just yesterday! 

I love a recipe that is versatile and easy to throw into the crockpot too.   Mexican-themed meals are also easy to make 21 Day Fix-approved.  Add some vegetables, a tortilla, some fresh salsa and some avocado and you're all set.

And, if anyone takes my leftovers this week, they're in trouble! 

21 Day Fix Approved Slow-Cooker Pork Carnitas

3 lbs. of pork loin
1-1/2 cup of low-salt organic beef broth (or water)

Pork Rub:

• 2 tbsp. chili powder
• 2 tsp. cumin
• 2 tsp. onion powder
• 2 tsp. garlic powder
• 1/2 tsp. red cayenne pepper
• 1 tsp. sea salt
• 1 tsp. dried oregano
• Freshly ground black pepper, to taste

Coat inside of crockpot with nonstick cooking spray.

Pour broth into the bottom of the crockpot.

Combine spice ingredients for the rub, and rub all over the pork loin.  Place into the slow-cooker and cook on low heat for 6-8 hours.
Remove pork loin from slow-cooker and shred.  Return to slow-cooker and stir, to combine with juices.

Measure out your RED container, and then serve with your favorite toppings, or simply on a salad!

Enjoy!

ALL THE BEST,

Spicy Mexican Shrimp AND my Week 1 Results!

This recipe was a HUGE hit with the whole family!  We will definitely making this one again.  So easy, and the shrimp have so much taste with this spice combination.  I served this with rice on the side. 

Want a tip to S T R E T C H your grain serving?  Add cauliflower rice to it!  I did a mixture of cauliflower rice and actual rice.  This dinner (with a side of roasted broccoli) was SO filling. 

21 Day Fix Spicy Mexican Shrimp

Spicy Mexican Shrimp

• 4 red containers of raw shrimp, peeled and deveined
• 1/2 tsp. cumin
• 1/2 tsp. paprika
• 1/2 tsp. garlic powder
• 1/2 tsp. onion powder
• 1 tsp. chili powder
• 1/4 tsp. red cayenne pepper
• 1/2 tsp. salt
• 1/4 cup low-sodium, organic chicken broth
• 1-1/2 tbsp. coconut oil

Mix spices together.  Coat prepared shrimp with spices and coat thoroughly. 

Heat coconut oil in a large pan.  When the oil is hot, sauté shrimp until cooked through. 

Remove cooked shrimp to a plate and cover to keep warm.  Add chicken broth, and use spatula to scrape up cooked bits from the bottom of the pan.  Once broth has reduced just slightly, add shrimp back to pan and heat.

(21 Day Fixers: This recipe makes 4 servings and each serving of shrimp counts as 1 red and 1 tsp.)

And, if you've been following my journey with the 21 Day Fix Extreme - here are my Week #1 results in the video below!

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know.  I would love to hear how it went!

ALL THE BEST,

Weekly Meal Plan -- 3/9/15-3/15/15

Well, I've wrapped up the first week of 21 Day Fix Extreme!  I have to say -- I love, love, love these workouts!  I have really missed lifting weights, especially with doing Insanity Max: 30.  My body responds so well to weight-lifting and its been great to get back to it.

I won't really be weighing or measuring myself (I don't think, anyway) until the end of the 21 days - so stay tuned for my results.

A funny fact for you:  Did you know that I never before made it past Day #5 with the 21 Day Fix nutrition plan?  I was a 21 Day Fix failure! 

I don't know why - I just had a lot of trouble sticking to the food plan.  And, it wasn't the plan itself -- it was ME.  I just wasn't "ready" .... ready to commit to it 100%.  This time, I am READY.  My accountability group is also helping to keep me strong, along with the help and support of my two wonderful Coach friends who are doing it alongside me.  We message each other frequently during the day!  That accountability and support make all of the difference.  "Build a fortress of accountability."

You can follow my daily 21 Day Fix Extreme video updates on my Facebook page.

Weekly Meal Plan -- 3/9/15-3/15/15

My first week went really well, so I'm excited to be planning out my meals for the second week of this program, using some recipes from my blog.  If you have any questions, please let me know! 

21 Day Fix Extreme Meal Plan

Here are some of the recipes that I will be using this week (for dinners at least), from my blog.  Enjoy!

Monday:  Baked Greek Yogurt Chicken
Tuesday:  Leftovers
Wednesday:  Slow-Cooker Pork Chops and Vegetables
Thursday:  Classic Crockpot Chili
Friday:  Spaghetti Squash Lasagna Boats
Saturday:  Fend-For-Yourself
Sunday:  Quinoa Turkey Taco Bake

ALL of these meals are 21-Day Fix compliant.  If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.  New group starts SOON!

If you have any questions about my meal plan or about any of my recipes, please comment below.  I want to hear what you think, if you try any of the recipes.  I want to hear what you're eating this week, too!

ALL THE BEST,

Baked Greek Yogurt Chicken

I have been seeing similar recipes to this, everywhere on Pinterest. 

So I thought it was time to give it a try -- and "health it up" a bit.  Oh my -- amazingly delicious chicken! 

It was super-easy to prepare, and it came out perfectly!  Tons of delicious flavor in this chicken and the Parmesan cheese makes it amazing!  Loved it.

21 Day Fix - Baked Greek Yogurt Chicken

BAKED GREEK YOGURT CHICKEN

Ingredients:

• 4 small chicken breasts (skinless and boneless)
• 1 cup plain Greek yogurt
• 1/2 cup Parmesan cheese
• 1 tsp. dried parsley
• 1 tsp. onion powder
• 1 tsp. garlic powder
• 1/2 tsp. red pepper flakes
• Salt and pepper, to taste

Preheat oven to 350 degrees.

In a bowl, combine all ingredients except for the chicken breasts. 

Place the chicken in a baking dish, coated with nonstick cooking spray.  Using a kitchen brush (a spoon will work too), brush the Greek yogurt mixture over the chicken.

Bake for 25-30 minutes or until cooked through (depending on the thickness of your chicken breasts).

Enjoy!

(21 Day Fixers, each of 4 servings counts as: 1-1/4 red, and 1/2 a blue.)

If you give this recipe a try, please let me know!  I would love to hear how it went!

ALL THE BEST,

Lemon Shrimp & Asparagus Stir-Fry

I love making stir-fry -- it is so easy, and quick to prepare on a weeknight!  And, this one doesn't have a ton of ingredients.  If you pre-chop your asparagus, and prep your shrimp, dinner will be on the table in a snap.

You can change this one up by adding different vegetables -- I may add some onions and red bell peppers the next time. 

21 Day Fix - Lemon Shrimp & Asparagus Stir-Fry

Lemon Shrimp & Asparagus Stir-Fry
(4 servings)

Ingredients

• 4 tsp. olive oil, divided
• 1 pound large raw shrimp, peeled & deveined
• 1 pound asparagus, ends trimmed and each stalk cut into 2-3" pieces
• ½ teaspoon salt, divided
• 1 teaspoon minced ginger
• 1 teaspoon minced garlic

Lemon Sauce

• ⅔ cup chicken stock
• 1 tablespoon cornstarch (leave out for 21 Day Fix)
• 1 packet Stevia
• 1 tablespoon coconut aminos
• ¼ cup lemon juice
• 1 teaspoon lemon zest

1. In a small bowl, whisk together all of the lemon sauce ingredients and set aside.
2. In a large frying pan, heat 2 tablespoons olive oil over medium-high heat. Add shrimp to pan in a single layer and cook for about 3 minutes, turning them over to cook both sides. Season shrimp with ¼ teaspoon salt. Shrimp should be beginning to pink on both sides and be opaque, but just slightly undercooked. Remove from frying pan and place shrimp on a plate.
3. In same frying pan, heat another 2 tablespoons of oil over medium-high heat. Add asparagus and cook until asparagus is tender-crisp, bright green, and just barely beginning to brown. Season asparagus with ¼ teaspoon salt (or more if needed). Add ginger and garlic and stir to combine with asparagus. Cook for another 30-45 seconds or so.
4. Pour in lemon sauce mixture into frying pan with asparagus. Add shrimp back into pan and combine sauce with asparagus and shrimp. Simmer for about a minute or until sauce is thickened. Remove from heat and serve.

 

Serve with your choice of rice or a side of mashed or riced cauliflower!

(Recipe modified from homecookingmemories.com.)

 

21 Day Fixers, each serving = 1 red, 1 tsp., 1 green

 

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know!  I would love to hear how it went!

 

ALL THE BEST,

Cauliflower & Red Pepper Soup - 21 Day Fix

Have you ever tried the Roasted Red Pepper Soup from Trader Joe's?  If so, this is even better AND easier on your fitness and your wallet.  (I LOVE Trader's Joe's, but for me -- the less ingredients in my meals, the better.)

I love soup and could eat it every day.  Give this one a try and let me know what you think.  What a great way to get those vegetables/greens in -- especially on a cold winter day!

(Hello?  TWO GREENS in one serving of soup?  I'll take it!)

Cauliflower & Red Pepper Soup (21 Day Fix compliant)

Ingredients:
4 medium-sized red bell peppers
1 small head of cauliflower, cut into florets
1.5 Tbsp. oil
1 medium onion, diced
3 garlic cloves
4 cups organic, low-salt chicken stock (+ more, if needed)
1 tsp. dried thyme
1 tsp. dried parsley
1 tsp. paprika
1/2 tsp. red cayenne peper
Salt and pepper, to taste

Cut the red bell peppers in half, scoop out the seeds and lay face-down on a baking sheet lined with parchment paper or foil.  Broil in the oven on high until the skin has become black.  Remove from oven and place into a sealed container.  This allows the peppers to steam, and cool down.  This also makes it easier to remove the skin.

Broil the cauliflower florets on high until they are tender and crisp - about 20-25 minutes.  Turn them over halfway through.

Place the oil in a large pot, add in the diced onion and garlic cloves.  Sauté over low to medium heat until the onions are tender and caramelized.  Add the chicken stock and spices.  Mix and allow the mixture to simmer over medium heat.

Remove the skins from the peppers, dice and add them to the pot.  Do the same with the cauliflower. 

Allow the soup to simmer for an additional 20 minutes over medium heat. 

Add the soup to a blender 2 cups at a time, and blend until the mixture is smooth.  OR blend with an immersion blender.  You MAY need to add more chicken broth to the mixture -- I did. 

Return the pureed soup to the same pot, and allow it to simmer on low-heat until ready to serve.

Enjoy!

(21 Day Fixers, this makes 6 servings.  Each serving = 2 greens + 1 tsp.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know!  I would love to hear how it went!

ALL THE BEST,

Weekly Meal Plan 2/16/15 - 2/22/15

Want to get healthier?  PLAN. YOUR. MEALS!

No matter what your cooking issues are, planning out your meals (at least your dinners!) ahead of time can make the whole process much easier, so I recommend giving it a shot—even if you're just doing it with pen and paper a week ahead of time.

I use Pinterest, and an excel spreadsheet on my laptop.  It REALLY doesn't take much time at all -- especially once you get some systems like this into place.  I cannot stress enough how much easier this makes my life.

Weekly Meal Plan - 2/16/15--2/22/15:

Monday:  Shrimp & Asparagus Stir-Fry with Lemon Sauce
Tuesday:  Leftovers
Wednesday:  Egg & Vegetable Casserole
Thursday:  Spaghetti Squash with Meat Ragu
Friday:  Slow-Cooker Meatloaf with Sweet Potatoes
Saturday:  Fend-For-Yourself
Sunday:  Make-Your-Own Turkey Taco Burrito Bowls (Turkey taco meet, with homemade taco seasoning, layered with rice, veggies, black beans, salsa and guacamole. Yum!)

Most of these meals are 21-Day Fix compliant.  If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

Would love to hear if you try any of these recipes, too!  Please leave me a review in the comments below.

ALL THE BEST,

21 Day Fix -- Weekend Egg & Vegetable Casserole

This egg casserole would be a great dish to double-up with this weekend, when you have a little more time, and then you can enjoy the leftovers during the week next week!

This recipe also makes it easy to swap out different vegetables and kinds of cheese.  Spice it up, and make a Mexican-style casserole!  (I may try that version next week.)

Egg & Vegetable Casserole - 21 Day Fix approved!

21 Day Fix ~ Weekend Egg & Vegetable Casserole

Ingredients:

• Nonstick cooking spray
• 2 cups packed fresh spinach (trimmed and chopped)
• 1/2 white onion, diced
• 1 *red container* organic diced ham (I used Applegate brand)
• 2 *blue containers* feta cheese
• 8 eggs + 2 egg whites, beaten
• 1 tsp. Mrs. Dash (I used the spicy version)
• Salt and freshly-ground black pepper, to taste

Preheat oven to 375 degrees.

Spray baking dish with nonstick spray. 

Place chopped spinach and onion into baking dish, spreading it around so the bottom of the dish is covered.  Layer ONE container of feta cheese and diced ham on top of the spinach-onion mixture.

Beat eggs with seasoning, salt, and pepper.  Pour into casserole dish.  Use a fork to gently stir, so everything is combined and the vegetables are covered.  Sprinkle remaining blue container of feta cheese on top.

Bake about 35 minutes or until mixture is completely set and starting to lightly brown.  Let cool about 5 minutes before cutting and serving.

4 servings.

(21 Day Fixers, each serving = 1 red, 1/2 green, and 1/2 blue)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know!  I would love to hear how it went, and if you came up with any new variations!

ALL THE BEST,

Spinach and Feta Stuffed Chicken Breasts - 21 Day Fix

A family-favorite that I've made fitness-friendly. 

Feta cheese has a rich, tangy taste. Besides adding a ton of flavor, stuffing the chicken breasts with feta helps keep them moist during cooking.

Great 21 Day Fix Weeknight Dinner!

Spinach and Feta Stuffed Chicken Breasts
(4 servings)

• 2 blue containers of feta cheese (1/2 cup total)            
• 1 teaspoon dried oregano       
• 2 containers of chopped, fresh spinach leaves (2 cups total)
• 2 blue containers of Parmesan cheese (1/2 cup total)
• 4 small boneless, skinless chicken breasts       
• Coarse salt and ground pepper      
• 4 tsp. olive oil       
• 1/2 cup homemade or low-sodium organic chicken stock       
• Juice of 1/2 lemon       
• 1 tablespoon coconut oil       

In large Ziploc bag, place one chicken breast.  Pound and flatten until the chicken breast is about 1/2" thick.  Repeat for each remaining chicken breast.

In a small bowl, combine feta, chopped spinach, and oregano.  Lay chicken breasts flat and place a portion of feta-oregano mixture in the center of each one, dividing evenly.  Fold each chicken breast in half, and secure with toothpicks, if necessary.  Generously season both sides of chicken with salt and pepper.  Coat each side of chicken breast evenly with Parmesan cheese.

Heat oil in a large skillet over medium-high heat. Add chicken, and cook until browned on both sides, 6-7 minutes per side.

Cover skillet, and continue cooking until chicken is opaque throughout and an instant-read thermometer inserted into thickest part registers 160 degrees. about 5 minutes more. Remove chicken to a platter, and keep warm.

To the skillet, add chicken stock, and cook, stirring up brown bits with a wooden spoon until reduced slightly. Add lemon juice and coconut oil.  Reduce the heat to low, and swirl pan until oil is melted, and sauce is slightly thickened.

Serve chicken drizzled with sauce.

(21 Day Fixers, each serving = 1 red, 1 blue, 1/2 a green, 2 tsp.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with here.

If you give this recipe a try, please let me know!  I would love to hear how it went, and if you came up with any new variations or additions, as well!

ALL THE BEST,