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Recipes

North Davis-20130102-00304

Turkey Squash Chilew (Chili + Stew)

Ingredients: 1 lb extra lean ground turkey breast, 1 butternut squash (diced), 1/2 medium yellow onion (diced), 3 celery stalks (diced), 1 can black beans (rinsed), & 2 cups low sodium chicken or vegetable broth.

Brown extra lean ground turkey breast until fully cooked (I oiled the pan with garlic oil this time for added flavor). Keeping the skillet on medium-high heat, add 2 cups low sodium chicken or vegetable broth. Bring back to a boil. Once boiling, add the diced butternut squash, the diced onion, and the diced celery. Boil, stirring occasionally, for approximately 15 minutes or until the squash is soft. Lower heat to simmer. Add black beans, and however much of the following spices: Cumin, Cayenne Pepper, Mrs.Dash Salt Free Extra Spicy, Black Pepper, Cinnamon, and a dash of sea salt.

Let simmer 10-15 minutes. Enjoy!

SproutChicken

Brussel Sprout Chicken and Veggies

Last month’s Oxygen magazine had a great recipe for Easy Chicken including brussel sprouts and quinoa. I started to play with the recipe, left out the quinoa, and found myself having just about WAY too much fun playing with my food!

Ingredients:

2 chicken breasts

1 bunch brussel sprouts (16 oz)

2 cloves garlic, minced

Cayenne Pepper, to taste

Black pepper, to taste

Bake 2 chicken breasts according to instructions. While they are baking, steam your brussel sprouts. Cut the ends off, halve the brussel sprouts, and place them into a microwave safe bowl. Add 2-3 tbsp of water, cover with a paper towel and steam in the microwave for 5 minutes.

When done, heat a skillet with 1 tbsp coconut oil. When melted, toss the brussel sprouts in and toss for 2-3 minutes. Add the minced garlic and as much cayenne and black pepper as you’d like. Continue to toss for an additional 2-3 minutes.

When the chicken is done and cooled, dice and add to the brussel sprout mixture and toss until chicken is coated with oil/pepper. Enjoy!

SproutMixSproutDinner

SproutEggs

I couldn’t help myself! I added some diced butternut squash and 1 bunch chopped asparagus to MORE brussel sprouts and enjoyed them in my egg whites for breakfast and as a side to my beef roast for dinner! Love them veggies!

Baked Butternut Squash w/ Sauteed Garlic Shrimp & Spinach

Ingredients:

For the baked butternut squash: Preheat oven to 400. Take 1 medium butternut squash, cut in half then cut into chunks. Lay chunks onto sheet pan and spritz with EVOO. Sprinkle black pepper, minced garlic, and Mrs. Dash Salt free table blend onto squash. Bake for 15 minutes, flip squash, bake an additional 15 minutes. Enjoy!

For the Sauteed Garlic Shrimp & Spinach: Heat extra virgin coconut oil over medium high heat on a skillet. While heating, mince 1 fresh clove of garlic and toss into heated pan. Let garlic cook 1-2 minutes or until the garlic turns a light brown and is very aromatic. Add 1/2 lb fresh shrimp and toss 3 minutes. Add 2 large handfuls fresh spinach and toss on heated skillet for an additional 3 minutes until the shrimp are opaque and the spinach is wilted. Enjoy both while hot! YUM!

Shrimp, Veggie, and Quinoa Saute

Ingredients:

1 lb shrimp
1 zucchini, cut into half moons
1/4 red onion, diced
2 garlic cloves, minced
6.5 oz grilled artichokes (I bought mine jarred then rinsed)
1 roasted red bell pepper (I bought mine jarred then rinsed)
1/3 cup water
1/3 cup dry black quinoa, optional
Avocado, optional for topping

Heat large skillet on medium-high heat. Add zucchini, red onion, and garlic and toss for 3 minutes. Add grilled artichokes and roasted red bell pepper and toss for another 3 minutes. Add 1/3 cup water and 1/3 cup dry quinoa and cover. Quinoa is optional. This cooking style leaves the quinoa crunchy. If you like yours to be more creamy, add stock and let simmer for a lengthy time. After about 5 minutes covered, remove lid and add shrimp and toss until the shrimp turn pink. I top mine with a bit of avocado and enjoy!!

Cold Bean Salad

In large container toss in the following:

1 can red kidney beans, rinsed

1/2 diced green bell pepper

1/2 diced red bell pepper

1/4 diced red onion

1 garlic clove, minced

3 tsp red wine vinegar

fresh squeezed lime juice from 1 lime

1 tsp EVOO

Pepper to taste

Close lid on container and shake the living daylights out of it! Refrigerate and enjoy as a side to some grilled tilapia!

Spicy Mustard Baked Tilapia

Preheat oven to 400 degrees.

Take 2 tilapia fillets and lay on parchment paper lined pan. Put 1 tsp-tbsp dijon mustard on each fillet and rub in with finger or knife. Top with as much Mrs.Dash spicy chipotle seasoning as you’d like! Bake for 12-14 minutes or until fish flakes easily with fork. EASY and good!

Easy Turkey Chili- 3 INGREDIENTS!

1 lb Extra Lean Ground Turkey BREAST  (make sure it says breast on the package)

16-18 oz fresh market Chipotle Garlic Salsa (or salsa of choice-just not jarred-they add in lots of additives, salts, and sugars)

1 can reduced sodium black beans, rinsed

Brown Turkey breast on medium high heat. Add salsa and black beans and reduce to a simmer. Cover with lid and let simmer for 18-20 minutes or until the beans are heated through. Easy, simple, and clean meal!

Tilapia & Couscous Cold Salad

Bake 4 Tilapia fillets (skinless & boneless) as directed by package (or heat on large skillet for 2 minutes each side). Set aside and let cool, once cool, flake tilapia with a fork.  Cook 1 cup dry whole grain couscous as directed on package. Set aside and let cool.

In a large bowl, combine 3 large carrots (peeled and diced), 1/2 yellow onion (diced), couscous, and tilapia.

In a smaller bowl, whisk together the juice of 1 lemon and the juice of 1 lime, 1 tbsp Dijon mustard, 1 tbsp EVOO, 2 tsp dried parsley, and 1 minced garlic clove. Once mixed, pour into larger bowl and toss with the couscous/tilapia mixture and Enjoy!

Baked Salmon with Black Bean Salsa & Quick Corn Saute (from The Clean Eating Magazine)

Preheat oven to 350, line a baking sheet with aluminum foil and bake 4 salmon fillets for 12 minutes.

While salmon is cooking, combine 1 cup fresh corn, 1/2 cup minced red bell pepper, half of 1 medium diced onion, and 1 tsp chili powder (I used Mrs.Dash Salt Free Extra spicy seasoning) in a bowl. Once mixed, heat canola oil over medium heat and saute corn mixture for about five minutes.

In a separate bowl, combine 1 large chopped tomato, 1 minced garlic clove, 1 cup cooked or canned (rinsed) black beans, the juice of 1/2 a lemon, 1/2 cup chopped cilantro, and the other half of the medium diced onion. Toss gently.

Just before serving, toss another 1/2 cup chopped cilantro with the corn saute. Top each salmon with the corn saute and bean salsa and enjoy!!

Tofu & Veggie Saute

Prepare 1 cup uncooked brown rice as directed by the packages instructions. If you don’t want to use brown rice, quinoa is a great substitute!

While the rice or quinoa is cooking, heat 1 tbsp canola oil over medium-high heat. Once heated, add the following: 1 finely diced yellow onion, 1 chopped red bell pepper, 1/2 a chopped green cabbage, 1 tsp marjoram, 1 tsp basil, and as much rosemary and thyme as you like. Continue to stir and saute for 5 minutes. Add 1 cup frozen shelled peas or shelled edamame and 1/2 cup low sodium vegetable broth. Stir and cover pan and let saute an additional 5 minutes. Add 12 oz extra firm tofu (pressed, dried, and cut into cubes) and stir for an additional 2 minutes or until tofu is warmed and coated with seasoning. Place 1/4 cup brown rice on plate and 1 cup tofu and veggie mixture and ENJOY!

Coconut Banana Protein Muffins

Preheat oven to 350 and mix the following ingredients in a food processor blender:

12 egg whites, 1 scoop protein powder, 6 tbsp unsweetened apple sauce, 2/3 cup uncooked old fashioned oats, 2 fresh bananas, 1 tsp vanilla extract, as much cinnamon as you want, 1 tsp baking soda, 1 tsp baking powder, 6 packets Stevia or Truvia or Liquid Stevia, 1/3 cup unsweetened finely shredded coconut (optional). Once blended, pour into mixing bowl and fold in 2/3 cup high fiber cereal (I use Kellog’s Bran Buds). Divide mixture into 16 aluminum lined muffin tins and top with slivered almonds or chopped pecans (optional). Bake for 30 minutes. These high protein flourless muffins are delightful and come in at 100 cals per muffin! Enjoy!

Choco-Pumpkin Protein Cupcakes w/ Greek Vanilla “Frosting”

These won’t win Cupcake Wars or anything but they are good! The cupcakes themselves are not that sweet but you can add vanilla or more Stevia. The consistency is more spongey than cake like.

Combine the following ingredients in a mixing bowl and blend until smooth:

3 scoops whey protein powder (I use vanilla), 8 egg whites, 1 cup canned pumpkin, 6 tbsp ground flaxseed, 8 packets Stevia or Truvia, 3 tbsp unsweetened dark cocoa powder, 2 tsp baking powder. Divide mixture into lined muffin tins and bake at 350 for 18 minutes or until done (stick toothpick into muffin and when it comes out clean, it’s ready!) While cupcakes cool, mix 1 cup 0% Plain Greek yogurt with 1 scoop vanilla whey protein powder. Once the cupcakes are cooled, ice and ENJOY! I actually like these for breakfasts-they pack a lot of protein and fiber and are flourless!

Mexican Veggie Stir Fry

Combine the following into a large, heated skillet: 12 oz fresh green beans, 12 oz fresh broccoli florets, 10 oz fresh pico (or make your own), 1/2 sliced red onion, 1 tbsp solid extra virgin coconut oil. Toss until coconut oil has liquified and has coated the veggies. Cover (stirring occasionally) for 10-12 minutes or until the veggies are soft. Once softened, remove from heat and toss with 1 tbsp Mrs.Dash spicy chipotle seasoning or any seasoning you’d like. I like to buy freshly made pico that is extra spicy. It is easy to make your own pico by combining jalapenos, tomatoes, onions, cilantro, and garlic and pulsing in a food processor until diced. Please note, these veggies only last 2 days in the fridge before the veggies become soft. As mentioned below, add these veggies to your eggs or egg whites to make a veggie omelett or scramble, add some lean ground turky breast to make a meal, add all ingredients into a food processor and pulse until diced and eat with pita chips as a nice veggie dip!

Last night’s dinner was the stir fry with 2 slices extra lean pork tendorloin and this morning’s breakfast was the Mexican stir fry tossed with egg whites & Cholulah for a strong, veggie breakfast (paired with 1 cup green tea, 1 cup black coffee, and 1 L of water)! Enjoy!

    

Spicy Bean & Chicken Stew

Bake 4 chicken breasts according to instructions. Once baked, let cool then dice the chicken breasts into bite size pieces.

While the chicken is baking combine the following into a large saucepan: 1/2 diced red onion, 1 diced jalapeno, 1 tsp chili paste, 1/4 cup red cooking wine, 1 can diced tomatoes, 1 can black beans (rinsed), 1 diced red bell pepper,  and 1 cup low sodium chicken stock. Once boiling, reduce heat and add diced chicken. Cover and let simmer 12-15 minutes to soak in flavor. It’s a spicy dish but SOOOO good! Eat with 1 cup brown rice or by itself!

Spicy Shrimp Quinoa

Ingredients:
1 tbsp canola oil (heat pan)
1 tps red chili paste (optional)
1 yellow onion, diced
8 sweet yellow/orange/red peppers, chopped
1 garlic clove
1 cup sliced bella mushrooms
2 jalapenos, chopped
1 cup low sodium vegetable or chicken broth
1/2 cup dry quinoa
1/2 lb shrimp, peeled, deveined, tails off
Salt and pepper to taste

Heat oil in larg skillet over medium high heat. Add chopped onion, minced garlic, jalapenos, peppers, and chili paste, and mushrooms and saute for 5 minutes or until peppers are soft.
Add dry quinoa and coat the veggies. Add broth and bring to a boil then reduce and simmer, covered, for approximately 10 minutes.
Add the shrimp and cover cooking the shrimp for 10 minutes, or until they are opaque and cooked through. Add salt/pepper to liking! This is a great HIGH protein meal!

Baked green beans

Sprinkle garlic powder, sea salt, and black pepper to taste. Toss in olive oil and bake at 425 for 25 minutes (don’t forget to flip halfway through!) You can do the same with asparagus-YUM!

Fit Fox Turkey Chili

1 lb extra lean ground turkey breast
1 tbsp olive oil
1 onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 zucchini, chopped
5 garlic cloves, minced
2 jalapeno peppers, seeded and minced
1 tbsp chili powder
1 tbsp cumin
ground black pepper to taste
1 (24 ounce) can crushed/peeled tomatoes
2 cans black beans, rinsed and drained

Heat skillet over medium-high heat. Cook and stir until turkey is crumbly, darker white, and no longer pink. Drain and discard any beef (if it’s lean turkey breast there shouldn’t be any!)
Heat olive oil in large pot over medium-high heat. Stir in onion, garlic, and jalapeno; cook and stir until the onion is soft (about 4-5 min). Season with the chili pepper and cumin. Stir in tomatoes, black beans, green & red bell peppers, and zuchinni. Season to taste w/ black pepper. Simmer until the bell peppers are tender (about 20-25 minutes).
Once the peppers are tender, stir in the ground turkey and return to a simmer for about 5-6 minutes.

Make 2-3 batches and store in air tight containers in the freezers for quick grab n go lunches/dinners! You can add any spice. ENJOY!!

Fit Foxy Meatballs

Preheat oven to 400.
Take 1lb extra lean ground beef (grass fed if possible) and add 2 eggs (can use egg whites), 1/2 cup whole wheat planko bread crumbs, and tons of seasoning to your liking: italian seasoning, crushed red pepper, fennel, minced garlic, minced onion, cumin, chili powder, and a pinch of seal salt.
Mix together and make into golf sized balls and place in casserole dish. Pour red cooking wine over meatballs and bake for 35 minutes. ENJOY!

Turkey Meatballs

Preheat oven to 375.

Mix 1 lb ground turkey breast with chopped spinach, 1 yellow squash (chopped), 5 white button top mushrooms (chopped), 1 cup rolled oats, 3 egg whites, 3 tbsp Mrs. Dash no sodium tomato basil garlic powder, and a pinch of pepper!

Bake for 45 minutes, flipping halfway through!

I usually bag these puppies up (3 to a bag) and freeze them. They are the perfect grab n go food! If you have kiddos at home, have them help you make these meatballs-you have to get elbow deep to mix them! so fun! Enjoy!

Mad Chicken

Cook 2 chicken breasts then dice when cooled.Add the following onto a heated and greased (1 tbsp olive oil) pan: 1 orange bell pepper diced, 1 yellow onion diced, 5 cloves garlic. Heat until the veggies are soft. Add 1-2 cups cherry tomatoes to skillet and toss for a couple of minutes (or until skin is soft). Throw in the diced chicken breasts. Sprinkle cumin, chili powder, oregano, pinch of salt, and ground pepper (or whatever fun spices you would like!) Heat through for 2-3 minutes. Today, I added 1/2 can rinsed black beans. YUM!! I will eat this with one cup brown rice-delicious!
Fit Fox Bean Salad
Easiest recipe around!! Take 1 15 oz can kidney beans, black beans, and garbanzo (chickpeas) and RINSE/DRAIN them. Throw beans into an air tight container. Slice up 5-6 cherry tomatoes and place in container. Chop 1 bunch green onions and toss into container with the beans and tomatoes. Add 2 tbsp olive oil, 2 tbsp apple cider vinegar, and some fresh squeezed lime juice. Toss and chill in fridge! Enjoy as a nice side or as a filling meal!
Salsa Turkey
Ground turkey breast mixed with 16 oz salsa/pico de gallo. Don’t buy the jarred salsa-they are often packed with stabilizers and sugars. I find my salsa in the market fresh section with large chunks of tomato, garlic, and cilantro.
I put this in a large container and will scoop out 1 cup throughout the week and eat it over brown rice, rinsed black beans, in a tortilla for breakfast, or over a bed of spinach! I love this dish because it is so versatile and easy to make!
Almond Whey Cookies
Mix the following together (it gets messy!) 1/2 cup oats, 1 tbsp almond butter, 1 scoop whey protein powder, 1 egg white, 1-2 packets Stevia, 1/2 tsp baking powder. Place cookies (size of golf balls) on a cookie sheet and bake at 350 for 10 minutes. Sometimes these can come out a little dry-feel free to eat with a dollop of almond/cashew butter on top. These make great grab n go breakfasts or fun desserts. At about 45 calories a pop-you can’t go wrong! Enjoy!
Jalapeno Tilapia
5 tilapa fillets rubbed with olive oil and laid onto a foil lined cookie sheet. Sprinkle black pepper on top of fillets or your seasoning of choice. Chop up jalapenos (I used 2 total) and lay slices on top of fish. Slice 2 lemons (keep the ends pretty thick) and lay 1 slice on each fillet and squeeze end of lemons on top of tilapa. Take another piece of foil and make a “tent” by connecting the sides of the foil with the top piece. Bake at 400 for 18-20 minutes until the fish flakes easily.
Chicken Curry
Ingredients:
1 tbsp olive oil (heat pan)
1/2 onion, diced
4 minced garlic cloves
2 tsp grated ginger
3 tbsp curry powder
1/2 tsp cinnamon
1 tsp cumin
3 chicken breasts (cooked and cubed)
1 cup almond milk
1/2 cup Greek yogurt (I use 0%)
Juice of 1/2 lemonCook chicken breasts according to instructions. When cooled, cube. You can buy diced chicken but I am so nervous about chicken (the chewy pieces, organic, etc) that I like to buy my own, cook it, and cube it myself.
Heat oil in large skillet over medium heat. Saute onions for a couple of minutes then add all spices stirring to combine.
Add chicken, stirring for a couple of minutes. Add the almond milk and mix. Scoop out a couple of tbsp of the hot mixture and mix in with the greek yogurt (if you throw the greek yogurt directly into the hot pan, it will curdle). Add yogurt mixture into the pan and mix. Add juice of 1/2 lemon, mix, and let simmer for 5-6 minutes until heated through. Add brown rice to make this a complete meal and ENJOY!
Turkey Burgers!
1 lb lean turkey breast
1 grated small zuchinni
2 tbsp crushed red pepper
1 tbsp onion, grated
1/4 cup whole wheat bread crumbs
2 minced garlic clovesHeat skillet on high heat then spray with olive oil cooking spray. Mix all ingredients together and make into patties (approximately 5). Place patties on hot skillet and lower temperature to low so not to burn the outside of the burgers. Continue to flip until the patties are cooked through. I will eat these bun less throughout the week on top of spinach or with 1 tbsp low sugar ketchup.
Fit & Foxy Vegetable Quinoa
2 tsp olive oil
1 medium onion, chopped
1 small yellow squash, diced
1 zucchini, diced
12-15 cherry tomatoes, cut in half
2 garlic gloves, minced
3/4 cup quinoa- rinsed through a fine mesh strainer
1 3/4 cup low sodium vegetable broth
2 tablespoons chopped fresh basilHeat oil in large saucepan over medium high heat. Add onion, squash, zucchini, tomatoes, garlic and salt. Cook, stirring occasionally, until veggies are softened-about 5 minutes.
Add broth and quinoa to saucepan and bring to a boil. Reduce heat and simmer, covered, until quinoa is tender and most of the liquid is absorbed-about 15 minutes.
Makes 4-5 servings and is DELICIOUS as a side or as your meal. Enjoy!
Fit & Foxy Turkey Loaf
Combine 1 lb lean ground turkey breast with 2 eggs, 1/3 cup low fat cottage cheese, 3/4 chopped baby spinach, 1/3 cup chopped onion, 1/4 cup whole grain breadcrumbs, 1 chopped garlic clove, 1/2 tsp parsley, cumin, and black pepper. Form into a loaf and bake at 350 degrees for 45 minutes. Cut loaf into quarters and ENJOY! I still use 1-2 tbsp of low sugar ketchup.
Turkey Quinoa
Ingredients:1 LB extra lean ground turkey breast1 can reduced sodium spicy diced tomotoes1 can reduced sodium black beans, rinsed1/4 cup red wine vinegar1 tbsp Mrs.Dash Salt Free Table Blend1/4 cup dry QuinoaBlack pepper to taste1/2 sliced avacado as topping

Brown ground turkey breast. Add diced tomatoes (including juice), rinsed black beans, red wine vinegar, table blend spice, and quinoa. Once boiling, reduce heat and let simmer for 20 minutes, stirring occasionally. Add black pepper if needed and an avacado and enjoy!

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