Spaghetti Squash Lasagna

This sinfully delicious Spaghetti Squash Lasagna is made with all-natural marinara, ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.

Prep Time 15 mins

Cook Time 1 hr 17 mins

Servings 4

INGREDIENTS 
1 small spaghetti squash (approx. 3½ to 4 lbs.)
Nonstick cooking spray
4 cups all-natural marinara sauce (no sugar added)
3 cups ricotta cheese
1 cup grated Parmesan cheese
2 cups ground meat of choice (beef, chicken, turkey)
1 cup mushrooms
1 cup chopped onions
¼ cup finely chopped fresh basil (optional)

INSTRUCTIONS

1. Preheat oven to 375° F.
2. Line large baking sheet with parchment paper. Set aside.
3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane.
4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. I like to drain it so its not so watery after baking. (You can also use the microwave or Instant Pot to cook the spaghetti squash).
5. Reduce oven temperature to 350º F.
6. Scrape spaghetti squash flesh into stringy noodles.
7. Lightly coat 4-quart baking dish with spray.
8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.
9. Evenly top with Parmesan cheese.
10. Bake for 30 to 32 minutes, or until golden brown and bubbly.
11. Garnish with basil (if desired)

Want more recipes like this, or support in your health and fitness journey in one of my Fit Clubs? Complete the form below and I'll send you info within 24 hours!

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

0

Greek Chicken Kebabs

I was looking for a grilled chicken recipe for the summertime, when I found a variation of this one. I usually find something online, then change it to meet the tastes of my family, and the ingredients I have on hand. I wanted something different than just plain grilled chicken, and this was fabulous. Everyone in my family loved it, even my picky eater son, who eats mostly peanut butter, wants me to make this again. Plus, food is just more fun on a kebab!

This is excellent served with pita bread, a garlicky tzatziki, and a Greek salad. Many variations on vegetables can be used.  

I served this over cauliflower rice, which I sautéed with chopped onion and sprinkled with some chunks of Feta cheese. 

Another plus is that as I made the kebabs, I could tailor each one to each person's taste. For example, my husband doesn't like onions, so I left the onions off his, and my older son doesn't like tomatoes, so I omitted those of his kebabs. 

INGREDIENTS
1/4 cup olive oil
1/4 cup lemon juice
1/4 cup white vinegar
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 pounds skinless, boneless chicken thighs, cut into 1 1/2-inch pieces
2 large green or red bell peppers, cut into 1-inch pieces
1 large onion, quartered and separated into pieces
12 cherry tomatoes
12 zucchini slices (about 1 to 2 zucchini, depending on size)

8 wooden or metal skewers (I used metal)

INSTRUCTIONS

1. Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours.
2. If using wooden skewers, soak them in water for about 30 minutes before use.
3. Preheat an outdoor grill for medium-high heat; lightly oil the grate.
4. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and zucchini slices onto the skewers.
5. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes.

Want more recipes like this, or support in your health and fitness journey in one of my Fit Clubs? Complete the form below and I'll send you info within 24 hours!

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

0

Honey-Lemon-Mustard Chicken Thighs

This roasted chicken recipe showcases juicy, flavorful chicken thighs with a lemony sauce that bakes itself in the pan. Roasted chicken thighs are quick and easy, and the ideal weeknight dinner for busy families. I served them with creamy cauliflower risotto and sautéed spinach.

INGREDIENTS

8 bone-in, skin-on chicken thighs

1/2 cup olive oil

1 lemon juiced and zested

1 tablespoon grainy or dijon mustard

1 tablespoon of honey

salt and pepper
chopped parsley (optional)

INSTRUCTIONS

1. In a bowl, toss chicken thighs with olive oil and lemon juice; season with salt and pepper and marinate 1 hour (or up to a day). 
2. Preheat oven to 375 degrees. Roast chicken, skin side down, in an oiled roasting pan, 20 to 25 minutes; flip and roast 10 more minutes. 
3. Stir together grainy mustard and honey and season with salt and pepper. Brush glaze onto chicken and broil 5 minutes.
4. Sprinkle with chopped parsley.

Want more recipes like this, or support in your health and fitness journey in one of my Fit Clubs? Complete the form below and I'll send you info within 24 hours!

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

0

Easy Ground Beef Stir-Fry

Quick and easy. That's my motto during the week. Even when I plan and prep on Sundays, I still want fast weeknight meals. Kids activities, busy schedules, and a commitment to go to bed early, don't give me time to make complicated meals with lots of ingredients! I love this recipe not only because it's easy, but because my family thinks it's delicious!

INGREDIENTS
2 tablespoons ghee (or butter)
1 pound ground beef
2 cloves garlic, minced
1/2 yellow or white onion, sliced (I cook this separately because my husband doesn't like onions)
2-3 celery stalks, sliced
2 carrots, peeled and sliced (or 10 baby carrots cut in half)
1 small head broccoli, chopped (I buy pre chopped broccoli florets)
1/2 teaspoon minced ginger (use fresh or we love The Ginger People Brand)
1/3 cup low sodium soy sauce (use cononut aminos for Whole30 option)
juice of 1 lime
kosher salt, to taste
ground pepper, to taste
1/2 teaspoon crushed red pepper (optional)

INSTRUCTIONS

1. Melt butter/ghee in large skillet or wok over medium heat. When hot, add garlic and onion. Cook for about 3 minutes.
2. Add broccoli, carrots and celery. Stir.
3. Add ground beef and a little salt. Brown the beef, breaking it apart with a wooden spoon, until cooked through. About 10 minutes.
4. Drain your stir fry to get any excess liquid from beef.
5. Return stir fry to skillet over medium heat. Add your minced ginger, soy sauce (or coconut aminos), juice of lime and crushed red pepper. Stir to mix all ingredients together. Cook until most of your liquid has soaked up, about 5-10 minutes.

NOTES
I love to serve mine over a bed of jasmine rice, quinoa or cauliflower rice!

0

Immune Boosting 40 Garlic Cloves Chicken Soup

After traveling to NYC, taking a ton of public transportation, attending a fitness conference with thousands of people, teaching my students, working at the gym, mothering my kids, and the flu going around, I started to feel a bit run down. Before taking over-the-counter remedies, I like to try boosting my immune system naturally.

Garlic is a natural antibacterial and anti parasitic. It can also relieve stuffy noses, and it's an immune system booster. 

Try it! The chicken and garlic broth will warm you right up. The most surprising aspect you'll discover is the garlic cloves melt in your mouth. They also break down slightly in the soup to create what feels like a cream of garlic broth. There will be no such thing as leftovers with this recipe, so you may want to double or triple it (don't worry, your Instant Pot can handle it).

Read all the instructions of the Instant Pot before cooking with it! This recipe may not contain all of the specific safety instructions as they appear in the manual.

To make this gluten-free, sub flour with arrowroot starch.

INGREDIENTS
1 tablespoon unsalted butter
1 tablespoon extra-virgin olive oil
40 cloves of garlic (prepeeled to make life easy or 3 whole heads garlic, peeled)
1 pound frozen (about 2) boneless, skinless chicken breasts
1/4 cup white wine
2 sprigs of thyme or 2 TBSP
1 quart chicken broth
2 tablespoons all-purpose flour
Salt, to taste
Parsley leaves, to garnish

DIRECTIONS

1. Plug in the Instant Pot and press the [Saute] button. When it beeps and "Hot" appears on the LED display, add butter, olive oil, and garlic, and cook, stirring occasionally for 5 minutes, or until garlic becomes completely caramelized. Add wine and continue cooking until it nearly evaporates. Add chicken, thyme, and broth. Close lid as manual instructs, making sure the pressure release handle is secured in the sealed position.
2. Press [Manual] button and use the [+] or [-] buttons to choose 8 minutes of cook time. Once Instant Pot has finished the cook time, unplug Instant Pot. Use the "Quick Release" method of opening the cooker by carefully turning the pressure release handle to the "venting" position to let out steam until the float valve drops down. Carefully open the lid.
3. Remove chicken breasts and place on a cutting board. Shred using two forks.
4. In a small bowl, add about 1 cup of broth. Slowly whisk in flour to form a smooth slurry with no lumps. 
5. Remove and discard thyme stems. Pour the slurry into the Instant Pot and stir to combine. Salt to taste (I used about 2 teaspoons).
6. Spoon into bowls and garnish with parsley.

Interested in more recipes, nutrition and fitness motivation, one on one accountability or one of my Fit Clubs? Fill out my form below

Fill out my online form.

Online contact and registration forms from Wufoo.

0

Instant Pot Ground Beef Butternut Squash Stew

I <3 <3 <3 my Instant Pot!
It may be the best small, kitchen appliance I've ever bought, and it's definitely in my top 10 kitchen gadgets. I meal prepped my breakfasts and lunches this week, but I purposely didn't prep my dinners, because I have an Instant Pot.
However, I did PLAN my dinners. On the menu for tonight: Ground Beef Butternut Squash Stew.......and I started with frozen beef!!!
To be fair, I did buy pre-cut butternut squash, but everything else, I just made tonight. From start to finish, it took 40 minutes!
Sharing the recipe with you:

21 Day Fix container equivalents:

1 Red

1 Green

INGREDIENTS

1 tsp. olive oil
1 lb. raw, frozen, lean ground, beef
1 shallot minced as small as I could (because my husband doesn't like shallots)
1 red bell pepper, chopped
4 cloves garlic, chopped
1 can chopped tomatoes (low sodium)
1 cup low sodium, organic, beef broth
1 bay leaf
1 TBSP thyme
1 TBSP rosemary
1 tsp. sea salt or pink Himalayan salt
1 tsp. black pepper
2 cups cubed butternut squash
1⁄4 cup chopped flat leaf parsely

PREPARATION
1. Turn on Instant Pot "sauté" function and heat olive oil.
2. Add shallot and bell pepper; cook, stirring frequently, for 4 minutes until onions are translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add frozen beef, tomatoes, broth, squash, herbs, salt, and pepper.
5. Turn off sauté function.
6. Cover, turn QR valve to "sealing" and set to "pressure cook" for 25 minutes.
7. After 25 minutes, do a slow quick release, and let sit for about 5 minutes.
8. Uncover, remove bay leaf; serve topped with parsley.
9. If I had cauliflower rice, I would have topped it with the stew, but we ate it as is, with some sautéed spinach.. 

DELISH!!

Interested in more recipes, nutrition and fitness motivation, one on one accountability or one of my Fit Clubs? Fill out my form below

Fill out my online form.

Online contact and registration forms from Wufoo.

0

How to cook a whole frozen chicken in an Instant Pot

Let’s get real. Who has time to defrost? Even though I make a meal plan in advance, I always forget to defrost the meal I planned! And by the time I realize this, I have to come up with something for dinner at 4 pm.

That’s why I was so excited to meet the Instant Pot!! It allows me to think of something to make for dinner at 4:00 pm and have it on the table by 5:30…even if it’s a whole frozen chicken. Yes! It’s true. FROZEN TO COOKED! I know that’s hard to believe. But miracles do happen. I threw a 5 lb frozen chicken in the Instant Pot and it set the timer for 50 minutes. It took about 15 minutes to come to pressure and then I let the pressure come down for about 15 minutes before opening the pot. So about an hour and 20 minutes total time. The chicken was perfectly tender and we ate some of it plain that night with a salad and then saved the rest for wraps and sandwiches.

One thing I did notice was that I had to really work to get my 5 lb chicken to fit in my Instant Pot. It was placed on the trivet and I had to maneuver it around a bit. So next time I’ll probably choose a 4 lb chicken, which would actually take a few less minutes to cook, as well as fit better.

If you’re a fan of the crispy skin on a chicken then you’ll probably want to take the extra step of placing the chicken under the broiler after it cooks. I just stuck my chicken on a cookie sheet and put it under a broiler set on high for about 5 minutes. That way my sons and husband, who live for the skin, can be happy.To cook this frozen chicken I used my 6 quart Instant Pot Duo 60 7 in 1 for this recipe.

If you love getting those whole rotisserie chickens at your grocery store, you’ll love this recipe for pressure cooker whole seasoned chicken. The chicken is cooked in minutes in your Instant Pot (my chicken was actually totally frozen) and then stuck under the broiler to crisp up the skin. Slice the chicken up to eat plain or use it in any recipes that call for cooked chicken.

INGREDIENTS
1 whole chicken (mine was 5 lbs and fit just perfectly in my Instant Pot, so I wouldn't buy it any bigger).
1 cup water
1 bay leaf
4 Tbsp melted butter
1 TBSP dried rosemary
1 TBSP dried sage
1 TBSP dried thyme
1 Tbsp kosher salt
1 tsp black pepper

INSTRUCTIONS
1.  Remove packaging from frozen chicken. Run a little warm water over the chicken and pat dry with paper towels. (I didn't removed the packaged giblets and neck until after the chicken was cooked).
2. Add 1 cup of water to the bottom of the Instant Pot and put the bay leaf in there too. Place the trivet in the bottom.
3. In a little bowl combine the butter, rosemary, sage, thyme, salt, pepper and garlic powder. Use your fingers to run this mixture all over the chicken. Place the chicken, breast side up, on the trivet.
4. Cover the Instant Pot and set the timer on manual for 50 minutes. Make sure valve is set to “sealing.” When the timer beeps let some of the pressure release naturally for 15 minutes and then switch the valve to “venting” and release the rest of the pressure.
5. When it is done cooking, use a meat thermometer to check the temperature of the meatiest portion of the chicken. It should read 165° F. If it’s not up to temperature then you’ll want to cover the pot and cook on manual setting for 5-10 more minutes.
6. Optional: Place the chicken on a cookie sheet and put under the broiler for 5 minutes to crisp up the skin.
7. Slice chicken and serve. Season to taste. I save the leftovers to use in other recipes or make sandwiches and wraps with it.

To get more healthy recipes, my newsletter, or more info about my Fit Clubs, fill out the form below! There is strength in numbers!

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

0

Chicken Pesto Stuffed Spaghetti Squash

PASTA IS LIFE!!! Yep, I said it.

I follow a meal plan where I can't eat most grains (to lower inflammation in my body), but I can't live without pasta! I was born in Italy, grew up there for a few years, and still have family there. Pasta is like water to me, it is in my genetic make up! It's a matter of survival.

So, I got creative. I already eat lots of zucchini noodles (zoodles), but sometimes I need a change. So, this time, I satisfied my cravings with this delicious, cheesy dish. It tasted like comfort food, but with fewer calories, using spaghetti squash as a pasta substitute. This recipe says it yields 4 servings, but you know what? I ate TWO!! No shame, here. It's packed with lean protein and veggies. I doubled the recipe and had it the next day for lunch, and it was just as delicious. This one's a winner!

Chicken Stuffed Spaghetti Squash

Ingredients:
2 small spaghetti squash
1 lb chopped chicken (can also use ground chicken or turkey)
1 onion, chopped
2 large handfuls of spinach
6 TB basil pesto
1/4 cup grated parmesan cheese
2 TB whole milk ricotta cheese
1 cup low moisture part skim mozzarella
2 TB chopped fresh basil
2 tsp olive oil
salt and pepper

Directions:
1.Preheat the oven to 425 degrees F.
2. Split the squash in half (lengthwise) with a sharp knife and scrape out the seeds.
3. Line a tray with aluminum foil and season the inside of the spaghetti squash with a light drizzle of olive oil, salt, and pepper. Place squash flesh side down and roast for 25 minutes.
4. Remove tray from oven and use a fork to scrape out the squash into long threads.
5. While the squash is baking, heat 1 TB olive oil in a large nonstick skillet over medium-high heat. Add the chicken. Season with salt and pepper to taste and cook until chicken is no longer pink.
6. Transfer to a bowl.
7. Turn the heat down to medium and add the remaining TB of olive oil to the skillet. Add the onion and cook until tender, stirring frequently, about 5 minutes. Add the spinach and wilt, about 2 minutes.
8. Add the chicken and spaghetti squash strands to the pan. Sir in the pesto and ricotta, cook until heated through, about 1 minute.
9. Scoop the spaghetti squash mixture into the squash shells and top with evenly divided parmesan cheese, fresh basil, and mozzarella cheese.
10. Return to oven and heat until cheese is melted and bubbly.
Enjoy!

If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability challenge! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.

There’s Power in Numbers

Fill out my online form.

0

Chicken Cashew Stir Fry

We don't eat a ton of Asian food in our house. I could eat rice and noodles EVERY day and never get sick of it, but my husband and kids generally don't eat food that touches!!

But, when I find a healthy Asian dishes that packs flavor and spice, I like to try it. I hate feeling gross after eating a meal and that usually happens to me when I eat MSG-laden take-out! Plus, most Chinese sauces are filled with sugar as well, so eating Asian food can definitely derail your fitness goals!  AND, bonus, hubby and one son loved this dish!

I found the inspiration for this recipe on Buzzed, but altered a few of the ingredients, omitting honey, and soy sauce, substituting Braggs acids for the soy sauce.

This Chicken Cashew recipe was perfect served over zucchini noodles! You could also serve it over cauliflower rice. It fills your mouth with an explosion of flavor, but doesn't leave you feeling greasy and icky afterwards!

It will now go into our monthly recipe rotation, and I hope you'll like it too! It's a definite take-out take DOWN!

Serves 4

INGREDIENTS

6 Braggs amino acids or coconut aminos

1 tablespoon hoisin sauce

1 tablespoon rice vinegar

1 teaspoon sesame oil

½ tablespoon ginger, minced

2 cloves garlic, minced

¾ pounds chicken breasts, cut into 1-inch pieces

Salt, to taste

Pepper, to taste

1 tablespoon cornstarch

1 tablespoon sesame oil

4 cups broccoli florets

1 red bell pepper, cut into 1-inch pieces

¾ cup raw cashews

½ cup water

zucchini noodles or cauliflower rice


PREPARATION

1. In a medium bowl, combine the amino acids, hoisin sauce, rice vinegar, sesame oil, ginger, and garlic. Set aside.

2. In a medium bowl, season the chicken with salt, pepper, and cornstarch.

3. Heat a large skillet over medium-high heat and add sesame oil.

4. Add the chicken and cook for 5-6 minutes, or until the chicken begins to brown.

5. Remove chicken and set aside in a separate bowl.

6. Add the broccoli and bell peppers and cook for 2-3 minutes.

7. Pour in the sauce and add the cashews. Stir together and allow sauce to thicken.

8. Remove from heat and serve over zoodles or cauliflower rice.

9. Enjoy!

If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability challenge! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.

There’s Power in Numbers

Fill out my online form.

HTML Forms powered by Wufoo.

0

Lemon Chicken Spaghetti Squash

This spaghetti squash dish is gluten free, dairy free, paleo, and a healthy and light meal to keep you on track! Feel free to add mushrooms, or zucchini, and substitute chicken sausage for the chicken! Sprinkle some parmesan on top to really take it to a savory level.

Lot's of different possibilities to make it!

INGREDIENTS
1 spaghetti squash
Olive oil
Sea salt, to taste
Black pepper, to taste
2 chicken breast, cut into 1-2 inch pieces

For the sauce:
1 medium yellow onion, diced
4 cloves garlic, minced
3 cups cherry tomatoes, halved
½ teaspoon sea salt
¼ teaspoon black pepper
½ lemon, juiced
1 cup chicken broth
8 ounces baby spinach

PREPARATION

1. Preheat oven to 375˚F/200˚C.

2. Poke several holes into the spaghetti squash. Microwave on high for 5 minutes.

3. Cut squash in half along the holes. Remove seeds with a spoon. Drizzle squash with olive oil, and season with salt and pepper.

4. Place squash upside down on baking tray and bake for 40 minutes until soft. Let cool.

5. Using a skillet, cook the chicken breast on medium-high heat with a little olive oil for 6-8 minutes until the chicken is golden brown and cooked through. Remove chicken from the pan and set aside.

6. Sauté onion for a few minutes. Add garlic and cook for a minute. Add tomatoes and cook for a couple minutes. Cook until onions are translucent.

7. Add lemon juice and chicken broth, and cook until the liquid partially reduces, about 20 minutes. Add chicken and cook for 2 minutes. Add spinach and cook for 2 minutes.

8. Using a fork, shred the inside of the squash.

9. Pour sauce over the squash. Serve immediately.

10. Enjoy!

If you would like more recipes like this and support in your health and fitness journey, or to be considered for one of my accountability groups, fill out the form below.

Fill out my online form.

HTML Forms powered by Wufoo.

0

Steak And Veggie Zucchini Boats

INGREDIENTS

4 large zucchini, trimmed and halved
Olive oil, drizzle
Pepper, to taste
Salt, to taste
1 pound of lean steak, thinly sliced
½ yellow onion, sliced
½ teaspoon salt
¼ teaspoon pepper
Olive oil, drizzle
½ green pepper sliced
½ red pepper sliced
4 ounces of sliced button mushrooms
½ cup low-fat provolone cheese (omit the cheese to make it dairy free)

PREPARATION

1. Preheat oven to 400˚F/200˚C.

2. Cut zucchini in half, and scoop out the insides (repurpose for another dish). Season with olive oil, pepper, and salt.

3. Bake for 20 minutes. Set aside.

4. While zucchini is baking, season steak with pepper and salt and sauté on medium-high heat until steak is browned and cooked through. Set aside.

5. In the same pan, season onions with pepper, salt, and olive oil and sauté for 5 minutes.

6. Add peppers and mushrooms, and cook for another 5 minutes.

7. Toss steak back into the cooked veggie and sauté for 1 minute.

8. Distribute the steak and veggies among zucchini halves.

9. Top with shredded cheese.

10. Bake for 5 minutes, or until cheese is melted.

11. Enjoy!

If you would like more recipes like this and support in your health and fitness journey, or to be considered for one of my accountability groups, fill out the form below.

Fill out my online form.

HTML Forms powered by Wufoo.

0

Coconut Curry Chicken

Once in a while I crave chicken curry. My mother would make it for me when I was growing up, and it was one of my comfort foods. However, I often find curry recipes to be complicated and/or time consuming. I have been experimenting and looking for an easy curry recipe for a while. A few months ago, I stumbled on one that I was able to modify into an easy, clean curry. It’s become a favorite at my house. Its so delicious. It proves that curry doesn’t have to be difficult. Pair it with brown basamati rice, and my roasted vegetables recipe, and you have a clean and easy, homemade meal.
.

INGREDIENTS

1 lb chicken tenders
2 tbsp coconut oil
½ onion, sliced
3 cloves garlic, minced
½ tsp curry powder
½ tsp turmeric
2 TBSP red curry paste

¾ cup chicken broth
¼ cup coconut milk (in a can)

INSTRUCTIONS

1. Season the chicken tenders with salt and pepper. 
2. Sauté the chicken in one TBSP of the coconut oil. Then, remove it and set aside
3. In the same pan, sauté the onions and garlic in the other TBSP of coconut oil. 
4. Add the curry powder, turmeric, and curry paste. Sauté for 1-2 minutes. 
5. Deglaze the pan with the chicken broth. 
6. Simmer for 3-5 minutes.
7. Remove from the heat.
8. Add coconut cream and chicken.
9. Let stand for 5 minutes.
10. Serve over one of the following: brown rice, quinoa, zoodles, or spaghetti squash.

If you would like more recipes like this and support in your health and fitness journey, or to be considered for one of my accountability groups, fill out the form below.

Fill out my online form.

HTML Forms powered by Wufoo.

1

Beef Stew with Sweet Potatoes - Fixate style

My entire family absolutely LOVED this recipe. It takes some prep and planning for time. You need to let it simmer on the stove for 2 hours. Total time is about 3 hours but most of that it is simmering and you can go do other things, like maybe workout?

This recipe is from Autumn Calabrese's cookbook, Fixate, which has the container requirements for every recipe!

She also has an online cooking show of the same name, where she shows how to make new recipes, also with container equivalents. Want to watch the show? Contact me to find out how!



Beef Stew with Sweet Potatoes
Serves 6
Container Equivalents:

1/2 green 

1/2 yellow 

1 1/2 red


INGREDIENTS
1 tsp olive oil
1 lb. 10 oz. raw lean beef stew meat
1 medium onion chopped
1 medium carrot, sliced
2 medium celery stalks chopped
4 cloves garlic finely chopped
8 cups low sodium organic beef broth
1/2 cup red wine
1/4 tsp sea salt or Himalayan salt
1 tsp ground black pepper
1 tsp ground paprika
3 bay leaves
2 medium tomatoes chopped
2 large sweet potatoes cut into 1 inch cubes
2 tsp cornstarch
lukewarm water

INSTRUCTIONS

1. Heat oil in large pot over medium high heat.

2. Add stew meat; cook, stirring frequently, for 4-5 minutes, or until browned.

3. Add onion, carrot and celery; cook, stirring occasionally, for 5-6 minutes, or until onion is translucent.

4. Add garlic; cook, stirring frequently, for 1 minute.

5. Add 1 cup broth and the wine; cook, stirring constantly, scraping bottom of pan so beef doesn't stick, for 5-8 minutes, or until liquid is reduced in half.

6. Add salt, pepper, paprika, bay leaves and tomatoes. Bring to a boil. Reduce heat; gently boil, stirring occasionally, for 5-8 minutes, or until liquid has almost completely evaporated, and tomatoes begin to break down.

7. Add remaining 7 cups broth. Bring to a boil over medium high heat. Reduce heat; gently boil, stirring occasionally, for 2 hours.

8. Add sweet potatoes, cook, stirring occasionally, for 20-25 minutes, or until sweet potatoes are tender.

9. Combine cornstarch and water in a small bow; whisk to blend.

10. Add cornstarch mixture to stew; cook, stirring constantly, for 2-3 minutes, or until stew has thickened slightly.

If you would like more healthy recipes, or support in your journey to get healthier, fill out the form below to be considered for my private accountability group where I give meal plans, recipes, tips to stay on track, and how to make healthy a lifestyle!

Fill out my online form.

HTML Forms powered by Wufoo.

0

Mediterranean Zucchini Boats

I love olives and Mediterranean flavors! I had seen recipes for zucchini boats Mexican style and parmesan style, so I had the idea of adding some olives, Feta cheese and spices to make them Mediterranean! This is one of those recipes that are incredibly simple, quick to make, and above all, healthy! And my kids loved this idea of a zucchini "boat"!!

INGREDIENTS

• 1 pound ground chicken or turkey breasts
• 4 medium zucchinis, halved hotdog-style and the seeds scooped out
• 1 TBSP coconut oil
• ½ sweet onion, chopped or grated 
• 2 cloves garlic, chopped or grated
• 3 tsp oregano
• ½ cup chopped olives (any kind, I used a mix of green and black)
• ½ cup Feta cheese 
• 1/2 cup chopped tomatoes
• salt and pepper to taste

INSTRUCTIONS

1. Heat your oven to 400*F. Line a casserole dish or baking 9 x 13 pan with parchment paper and set aside.
2. In a large skillet over medium heat, melt coconut oil and sautee the onions and garlic until translucent (about 4 minutes).

3. Add the ground chicken/turkey to the skillet, along with the oregano, salt and pepper. the chicken until cooked thoroughly. The last 2 minutes of cooking the chicken, place the tomatoes and olives in with the poultry.

4. Place the zucchini boats in the lined pan and place the ground chicken/turkey mixture into the scooped out area of the boats. Bake for 15-20 minutes, or until the zucchinis start to become tender.
5. Top with the Feta cheese. Place back in the oven for 1-2 minutes, or until the cheese starts to get soft.

For the 21 Day Fix meal plan, I count 2 boats as
1.5 Green containers
1 Red container
Half a blue container

For more healthy recipes and support in your fitness and nutrition journey, check out my accountability groups or fill out the form below for more info!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

1

Cedar Plank Salmon with Cucumber Dill Sauce

Don't be intimidates by all the ingredients or cooking on a cedar plank. If you eat clean, you probably already have them around, and the cedar plank is easier than cooking in a pan!

Cooking salmon on cedar planks imparts wonderful flavor and protects the fish from burning or sticking to the grill. A simple glaze with olive oil, lemon juice, dijon mustard, dill, salt, and pepper adds spice, while the refreshing tzatziki-style yogurt and cucumber sauce makes the dish creamy and tangy. If you like the tanginess that lemon zest gives, go ahead and add more to the sauce. Serve with lemon wedges and enjoy!

1/2 Green
1 Red

Makes 6 servings

Salmon Ingredients:

2½ lbs. raw center-cut salmon fillet with skin
1 untreated cedar plank (about 17-by-10-1/2 in.)
2 Tbsp. water

2 Tbsp. olive oil
1/2 cup Dijon mustard

2 fresh dill sprigs, chopped
Juice of one lemon
¼ cup fresh lemon juice
2 cloves garlic, finely chopped
Ground black pepper (to taste; optional)
Salt (to taste; optional)

Salmon Preparation:

1. Soak plank in water for 3 hours before grilling.
2. In a small bowl, combine water, olive oil, Dijon mustard, lemon juice, garlic, dill, salt and pepper. Whisk together.

3. Preheat grill on high.
4. Place the salmon skin-side down on the cedar plank.
5. Place salmon on plank on the grill.
6. Drizzle lemon/mustard/garlic mixture over the salmon.
7. Grill, covered, without turning, for about 20 minutes, or until salmon flakes easily when tested with a fork.

Cucumber Sauce Ingredients Preparation:

¼ medium cucumber, finely chopped
4 fresh dill sprigs, chopped (reserve a small amount for garnish)
¼ cup reduced fat (2%) plain Greek yogurt
½ tsp. finely chopped lemon peel

lemon slices for garnish
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Cucumber Sauce Ingredients Preparation:

1. While salmon is grilling, make cucumber sauce by combining cucumber, dill, yogurt, lemon peel, salt (if desired), and pepper (if desired) in a medium bowl; mix well. Set aside.
2. Remove salmon from plank with spatula, gently peeling off the skin and place on a serving plate.
3. Top salmon with cucumber sauce. Garnish with lemons and dill.

I served this with a salad, but it would also be wonderful alongside brown rice or quinoa!

For more healthy recipes and support in your fitness and nutrition journey, check out my accountability groups or fill out the form below for more info!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

2