Week 5 of Transform20 means the beginning of the last and final chapter of this workout. I want to do better these next 2 weeks, not because we’re rounding closer to the end but because I believe I CAN do better. I’ve had a “cheat meal” here and there due to celebrations or unplanned events but have done well for the most part overall. I haven’t missed a workout (!!) and finally am to the point where I’m looking forward to being active each day.
This week I’ve added in this flavorful Stuffed Pepper Soup to my menu for lunch. We’ve had some pretty gross weather lately and I’m always craving something that resembles warm comfort food because so. This recipes makes a HUGE serving amount, 10 servings huge, a perfect opportunity to freeze some as well!
21 Day Fix = 1 red, 1 green, 0.5 yellow per 2 cup serving.
1lb ground turkey
2 cups cooked quinoa
1 medium red bell pepper, deseeded and diced
1 medium yellow bell pepper, deseeded and diced
1 medium orange bell pepper, deseeded and diced
1 medium yellow onion, diced
3 tbsp minced garlic
10oz can of diced tomatoes, juice included
15oz can of tomato sauce
2 cups beef broth
2 tbsp honey
1 tbsp worcestershire sauce
2 tbsp italian seasoning
salt and pepper, for taste
Heat a large deep skillet over medium heat. Add ground turkey and cook until browned. Drain if needed. Re-add turkey to pan followed by peppers, onion and garlic. Allow to saute for 5 minutes.
Add diced tomatoes, tomato sauce, beef broth, honey and worcestershire sauce. Reduce heat to low, cover and allow to simmer for 45 minutes.
Lastly, add cooked quinoa and stir well; dividing into 10 plates/containers, 2 cups each.
Another “veggies most” recipe was just cooked this evening and it’s a flavorful one! I had it marked on the menu for later in the week but after coming home from an afternoon spent at the pool, some sautéed vegetables with a little bit of protein sounded good.
This is a one pan meal, which means you aren’t shuffling between pans and dishes back and forth. Everything goes onto one pan and stays there until it’s divided amongst plates. If you’re short on prep-time, I highly suggest cutting your vegetables either the night before or morning of. Although, if your knife skills are up there – this should be a piece of cake for you!
Roasted Italian Sausage and Veggies
- 2 cups carrots, thinly sliced
- 2 cups red potatoes, quartered cut
- 1 head broccoli
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 medium zucchini, halved and quartered cut
- 4½ TB olive oil
- ½ TB dried basil
- ½ TB dried oregano
- ½ TB dried parsley
- ½ TB garlic powder
- ½ tsp onion powder
- ½ tsp dried thyme
- 1/8 tsp red pepper flakes
- 1/3 cup parmesan cheese
- Preheat oven to 400 degrees. Using parchment paper, cover a large sheet pan and set aside.
- Chop vegetables accordingly and then add with sausage to sheet pan. Set aside.
- In a small mixing bowl add all seasoning ingredients. Mix until well combined and pour overtop vegetables and sausage. Use a large spoon or spatula to toss vegetables, sausage and seasoning to evenly coat as much as possible.
- Add to oven for 15 minutes. Remove momentarily to toss again and add back. Bake an additional 15 minutes.
- Can be served over cauliflower rice, long grain rice or just enjoyed as itself.
That may be look like any ordinary helping of white rice under this bed of vegetables, but it’s not. It’s steamed cauliflower rice. While the taste is similar the portions are most definitely not! You can have twice the large heaping helping you’d like because there’s really no size restrictions when it comes to vegetables.
Generally when you see a combination such as this recipe, the word “orange” is in front of the word “ginger.” However, the taste of ginger outweighs orange here and so I orderly corrected it. Ginger can be the star this time.
One Pan Ginger and Orange Chicken with Vegetables Stir-fry
- 1 cup chicken broth
- ½ cup orange juice
- 1½ tsp orange zest
- 2 medium garlic cloves, minced
- 1 TB honey
- 3 TB soy sauce
- 1½ tsp sesame oil
- 1 tsp grated fresh ginger
- ½ tsp red pepper flakes
- 2 TB organic cornstarch
- ½ tsp salt
- 1lb boneless and skinless chicken breasts cut into 1" pieces
- 2 TB extra virgin olive oil, divided
- ½ medium red onion, sliced
- 2 cups broccoli florets
- 1½ cups sugar snap peas
- 1 medium red bell pepper, sliced
- ½ cup carrots, sliced thin
- cauliflower rice
- green onions, sliced thin
- sesame seeds
- In a medium sized mixing bowl, add all Ginger and Orange sauce ingredients. Whisk well to combine and set aside.
- Using a large skillet pan, add 1TB of oil over med-high heat. Add chicken pieces, seasoning with a pinch of salt and pepper. Cook throughly; about 5-7 minutes on each side. Plate chicken and set aside.
- Add 1TB of oil and onion to same skillet pan. Allow onion to cook, stirring well until it appears almost translucent; about 3-5 minutes. Next add broccoli, snap peas, pepper and carrots. Stir frequently until vegetables appear to have softened.
- Add chicken to pan of vegetables, followed by Ginger and Orange sauce. Stir until well combined and then allow to come to a boil. Once boiling, simmer down to allow sauce to thicken.
- Serve over cauliflower rice or regular rice.
Adapted from https://livesimply.me/
When the weather has turned hot, I just can’t seem to get enough of salads. Often I try to mix it up a little so it’s not the same ol’ and I’m trying a different combination of veggies or protein. I’ve been especially trying to get my vegetables in this week since starting this new nutrition program where dinner should be 75% veggies and 25% protein. This meal is right on target for that!
Honey Mustard Chicken and Bacon Salad
Marinated honey mustard chicken served over a bed of spring greens, veggies and bacon crumbles. A drizzle of homemade honey mustard dressing tops it off.
- 2 skinless, boneless chicken breasts
- ¼ cup crumbled cooked bacon, about 4 pieces
- 4 cups spring salad mix
- 1 cup halved cherry tomatoes
- ¼ cup sweet corn
- ¼ cup red onion, sliced
- 3 tablespoons mustard
- 2 tablespoons dijon mustard
- 2 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 1/3 cup honey
- 1 teaspoon minced garlic
- salt and pepper, to taste
- In a medium size bowl, add ingredients for the marinade/dressing. Divide half into a separate shallow dish and add chicken breasts. Cover and refrigerate for 2 hours minimum. Refridgerate the other half for your dressing.
- Add a drizzle of olive oil to a large size skillet over med-high heat. Add chicken; searing each side for about 3-5 minues. Repeat until chicken is a golden brown and is cooked through. Remove from pan and allow to cool momentarily. When chicken is cool enough to handle, slice into pieces and set aside.
- Divide 4 cups of salad into 4 bowls or plates. Add bacon, tomatoes, corn and onion. Next add your chicken and drizzle the honey mustard dressing you had set aside earlier.
It’s chicken for dinner for the majority of the week, however I’m trying to cook it various ways to make it more enjoyable. Tonight I threw together what I refer to as a “Superfood Salad.” It consists of carrots, broccoli, red onion, tomatoes and strawberries over a bed of spring mix lettuce. For my dressing, an organic lite italian basil dressing. The best part though is this almond crusted chicken. It is so delicious that I wish I had another pound of chicken in the fridge so I can make some more for dinner tomorrow night!
Almond Crusted Chicken
These chicken tenders taste great in a salad, topped with marinara sauce on a plate of spaghetti or just by themselves dipped in honey mustard
- 1 lb chicken tenders
- 1 large egg
- 1 large egg white
- 3/4 cup almond meal
- 1 tsp chili powder
- ¼ tsp garlic powder
- ¼ tsp smoked paprika
- ½ himlayan salt
- black pepper, for taste
- Preheat oven to 450. Well grease a cookie sheet or large pan and set aside.
- Add egg and egg white into a medium size bowl. Use another medium size bowl and bring together almond meal, chili powder, garlic powder, paprika, salt and pepper. Mix well.
- First dip each chicken tender in the egg mixture, covering well. Second dip each chicken tender in almond mix, coating both sides well until completely covered. Add each strip to cookie sheet or large pan.
- Bake for 15 minutes or until chicken is a golden brown and cooked all the way through.
- Enjoy with salad, spaghetti or on it's own.
Ground turkey and I are quickly becoming friends. No longer in sight are the days when I longed for ground beef on my tacos and hamburger buns. Instead I openly embrace any recipe that calls for ground turkey and if it doesn’t, I make the switch anyway. Afterall, it is so much more healthy for you.
It’s the 3rd and final week of the 21DayFix and I’m starting it off with this simple recipe for Sloppy Joes for dinner. This doesn’t call for many ingredients, in-fact you probably already have most of them on hand. Those are the best kind of recipes! After meal-prepping all Sunday, I want something quick and easy to make for dinner the following day.
This recipe serves 8 and is 21DayFix approved, obviously. You’ll only use 1 red and .5 purple, without the bun. Pairs great with some homemade sweet potato chips or grilled corn on the cobb. And last but not least, it tastes a little on the ‘sweet side,” so it’s kid-friendly; even for the pickiest of eaters! Enjoy.
Quick and Easy Sloppy Joes
- 1lb 93% lean ground turkey
- Medium red bell pepper, deseeded and diced
- Medium green pepper, deseeded and diced
- 15-ounce can tomato sauce (low sugar)
- ½ cup ketchup
- 1tsp garlic powder
- 1tsp onion powder
- 8 whole wheat hamburger buns, optional
- Add 1/2tsp olive oil to a large skillet, set on medium heat and add ground turkey. Cook throughly or until turkey is a light brown.
- Add peppers, tomato sauce, ketchup, garlic powder and onion powder. Lower heat to simmer and cover. Stir occasionally, allowing mixture to thicken. Remove from heat and serve on fresh buns or without.
- 21DayFix: Each serving is 1 red and .5 purple without bun.
A gas range is something I am still getting used to. No one quite understands the difference between an electric stove and a gas range until they actually go from having one to the other. I’ve always heard that a lot of food not only tastes different when using a gas stove (or oven), but also cooks much quicker. It’s still too early for me to validate the taste answer, but I can absolutely attest to the cooks quicker one! I learned just how quick after burning french toast.
Since we are now officially in the new home, I can settle in more comfortably and get back into the swing of things – meaning actually cooking again; something I desperately missed both mentally and physically. I always feel so much better about myself when I know where my meals came from and who prepared them. Don’t get me wrong, eating out every once in awhile is nice but not only does it get expensive but it’s also most likely not healthy.
Tonight’s dinner was a late one due to schedules so it had to be something more on the simple side. It’s been some time since I made a marinara sauce and pasta can be both satisfying to all tastebuds and a quick clean-plater. I had most things already on hand, aside from the tomatoes which I happily walked over to Whole Foods to acquire. It’s awesome just how good even a basic marinara sauce can taste. Those tomatoes really do their job!
Tomato? Tomahto? Marinara is a personal preference. I happen to like mine sweet so cherry tomatoes that were roasted in an oven were sure to give my marinara a sweet taste. I made sure to marinate them with some olive oil, minced garlic, sea salt, italian seasoning, oregano and fresh basil leaves before I cooked them in the oven for a couple hours. And if you don’t want to get out the whisk and crush your tomatoes after they’re done roasting; you can puree them the lazy (and super smart) cook way – in a blender! Just make sure to pulse for less than a minute if you would like to have some “chunk” pieces to your sauce.
What would you add in your marinara sauce?
I always purposely plan meals that I know my husband or children will not eat on days when they aren’t home so that I may enjoy them for myself. It’s totally worth it, even if cooking what could be considered a big meal for just one individual sometimes doesn’t seem like it.
No one in this house likes tuna fish but me. Actually, I don’t think I’ve met a kid who likes tuna yet. But this is a meal that I can remember my mom making every once in awhile. Definitely not the same recipe, but the same concept is there.
Aside from waiting for your egg noodles to cook, this entree really doesn’t take long to make. And I love the fact that instead of traditional tuna noodle recipes that use cheddar cheese, you’ll be using parmesan. It gives the meal a lighter taste to it so you aren’t left feeling heavy and full when finished. That’s always a good thing 🙂
Creamy Tuna Noodle
- 6-ounces wide egg noodles
- 1 cup cooked sweet peas
- 3 tablespoons unsalted butter
- 1 medium onion, diced
- ¼ teaspoon black pepper
- 2 tablespoons all-purpose flour
- 1¼ cups whole milk
- 5-ounce can solid white tuna
- ¼ cup fresh grated parmesan cheese
- Bring a large saucepan full of water to a rapid boil and then cook egg noodles accordingly.
- In a medium saucepan over med-high heat, add butter and stir until it has melted. Add onion, garlic and black pepper; stirring frequently until combined well. Next add milk. Continue stirring frequently and allow to cook until sauce has thickened and is bubbling. Remove from heat, adding both tuna (drained), cooked peas and parmesan cheese. Stir well.
- Add tuna sauce to your large bowl of drained egg noodles. Combine well until all noodles appear to be lightly covered with tuna sauce. Serve warm.
Have you ever wanted to take the same meal you enjoy immensely, but switch it up just a little bit? Same ingredients and hopefully the same taste; it’s just prepared a little differently. That’s what this casserole reminds me of. The list of items just scream Chicken Parmesan, you’re just giving it a whole new look!
I had spotted this recipe while browsing my Pinterest feed quite some time ago and was intrigued. I’m not quite sure who came up with this fun recipe, as I quickly jotted the ingredients down and added it to my list of potential meals. I can see how this can be either a family favorite or something you bring to a potluck party at work.
Unlike the original recipe for Chicken Parmesan, you’re using creating a base for bake (breadcrumbs) last instead of coating the chicken in it before adding the marinara sauce and cheese. It gives it a crispier outer shell, while enjoying a more moist italian taste when you bite in. I recommend using rotisserie chicken if you’ve got it, but any leftover shredded chicken will do.
I allowed my casserole to bake for 25 minutes, but that can always vary depending on your oven. If your breadcrumb topping has begun to take on a golden brown shade, there’s a good chance it’s ready.
Chicken Parmesan Casserole
Craving something hot and easy to prepare? This Chicken Parm Casserole is a great bake for when you've got leftover chicken and an extra jar of marinara sauce.
- 2-4 cups shredded rotisserie chicken
- 28-ounce jar marinara sauce
- 1½ cup shredded mozzarella cheese
- ½ fresh parmesan cheese
- 1 cup panko bread crumbs
- 2 tablespoons olive oil
- 2 tablespoons italian seasoning
- 1 tablespoon oregano
- salt and pepper
- Preheat oven to 350 degrees.
- Use cooking spray to well coat an 8x8 casserole pan. Add chicken to bottom followed by marinara sauce. Mix well, evenly spreading throughout the pan. Cover with mozzarella cheese and parmesan.
- Add panko bread crumbs, olive oil, italian seasoning and oregano to a medium size mixing bowl. Stir well and add a pinch of both salt and pepper. Spread bread crumb mix over-top cheese layer, covering well.
- Bake for 25 minutes.
I have no problem whatsoever dedicating a night each week to tacos. And for the most part traditional style tacos always hit the spot, but I like to switch it up every once in awhile. So why not combine a taco with something else I love to eat: a potato! I originally wanted to test this on a sweet potato, but we only had russet potatoes in the refrigerator and I wanted to avoid a trip to the grocery store for at least one day. Does anyone else feel like they’re at the grocery so much they may as well have stock in it?
Did you know that potatoes are the number one vegetable crop in the United States? That’s crazy! It probably helps that the low-calorie veggie is loaded with potassium and Vitamin C; both essential things needed in our daily dietary. In my book, that makes it A-OK to stuff them with some extra stuff; especially if it’s additional healthy things like ground turkey, beans and corn.
Stuffed Taco Potatoes
This is a recipe for taco styled potatoes that are chockful of all your favorite mexican toppings. Great to use for any Taco Tuesday or Mexican-themed meal.
- 4 russet potatoes
- 1lb ground turkey
- 2 tablespoons taco seasoning
- 8-ounces low-fat refried beans
- 1 cup fresh sweet corn kernels
- 1 medium onion, chopped
- ½ cup sharp cheddar cheese, shredded
- Preheat oven to 400 degrees. Scrub potatoes well, pat dry with a paper towel and add to oven rack to bake for 1 hour. While doing so, line a baking sheet with foil and lightly spray with cooking spray.
- While potatoes are cooking, brown ground turkey and onion in a skillet over med-high heat. Drain excess grease in a strainer and return turkey mix to skillet. Add taco seasoning, corn and refried beans; stirring well to combine. Lower heat to low and allow to cook for an additional 5 minutes, stirring often.
- When potatoes have finished cooking, remove from oven and allow to slightly cool down before cutting in half. Scoop the inside out, leaving a thin layer at bottom of potato. Spray potato inside and outside with cooking spray. Place each individually on baking sheet, upside down, and bake for 5 minutes.
- After potato skins seem crispier, add turkey mix. Top with a tablespoon of salsa and sprinkle cheddar cheese. Add to oven and allow to cook for 3-5 minutes, or until cheese has melted.
- Serve with additional garnishes like sour cream, green onions, bacon.