Deconstructed Cabbage Rolls

Cabbage Rolls are one of my most favorite meals. Unfortunately, I may be the only one in this house who feels this way, which is OK; we’re not all going to like the same thing. I also think cabbage rolls can be a preferred meal and so when I do cook them, I usually cook them in bulk and have them as leftovers when my husband is out of town. 

Deconstructed Cabbage Rolls are great if you don’t love rolling cabbage or want something quick on the skillet. It’s just a few chops and you’re simmering on-top of the oven for the remainder of the time. Plus it’s suuuuper flavorful and being that we’re tip-toeing into the fall season, this recipe would fit great in your weekly menu. 

 

Deconstructed Cabbage Rolls
Serves 6
A super easy alternative to one of your favorite fall time recipes.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 pound lean ground beef
  2. medium onion, chopped
  3. 1 garlic clove, minced
  4. 1 small cabbage, chopped
  5. 2 cans (14.5-ounce) diced tomatoes
  6. 1 can (8 oz) tomato paste
  7. ½ cup water
  8. salt and pepper, for seasoning
Instructions
  1. Add 1 tablespoon of olive oil to a large skillet over medium heat. Next add ground beef and onion and allow to cook until meat is no longer pink. Throw in garlic clove and let saute for 1 minute.
  2. Slowly add cabbage, diced tomatoes, tomato paste and water to skillet. Combine by stirring until everything is blended well. Bring to a boil. Lower heat to simmer and allow to cook for 20-30 minutes, depending on how cooked-through cabbage is.
  3. Enjoy!
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Roasted Italian Sausage and Veggies

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
Serves 6
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Vegetables
  1. 2 cups carrots, thinly sliced
  2. 2 cups red potatoes, quartered cut
  3. 1 head broccoli
  4. 1 red bell pepper, diced
  5. 1 yellow bell pepper, diced
  6. 1 medium zucchini, halved and quartered cut
Seasoning
  1. 4½ TB olive oil
  2. ½ TB dried basil
  3. ½ TB dried oregano
  4. ½ TB dried parsley
  5. ½ TB garlic powder
  6. ½ tsp onion powder
  7. ½ tsp dried thyme
  8. 1/8 tsp red pepper flakes
  9. 1/3 cup parmesan cheese
Instructions
  1. Preheat oven to 400 degrees. Using parchment paper, cover a large sheet pan and set aside.
  2. Chop vegetables accordingly and then add with sausage to sheet pan. Set aside.
  3. 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.
  4. Add to oven for 15 minutes. Remove momentarily to toss again and add back. Bake an additional 15 minutes.
  5. Can be served over cauliflower rice, long grain rice or just enjoyed as itself.
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Ginger and Orange Chicken with Vegetables Stir-fry

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
Serves 6
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Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Ginger and Orange Sauce
  1. 1 cup chicken broth
  2. ½ cup orange juice
  3. 1½ tsp orange zest
  4. 2 medium garlic cloves, minced
  5. 1 TB honey
  6. 3 TB soy sauce
  7. 1½ tsp sesame oil
  8. 1 tsp grated fresh ginger
  9. ½ tsp red pepper flakes
  10. 2 TB organic cornstarch
  11. ½ tsp salt
Stir-Fry
  1. 1lb boneless and skinless chicken breasts cut into 1" pieces
  2. 2 TB extra virgin olive oil, divided
  3. ½ medium red onion, sliced
  4. 2 cups broccoli florets
  5. 1½ cups sugar snap peas
  6. 1 medium red bell pepper, sliced
  7. ½ cup carrots, sliced thin
Optional
  1. cauliflower rice
  2. green onions, sliced thin
  3. sesame seeds
Instructions
  1. In a medium sized mixing bowl, add all Ginger and Orange sauce ingredients. Whisk well to combine and set aside.
  2. 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.
  3. 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.
  4. 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.
  5. Serve over cauliflower rice or regular rice.
Adapted from https://livesimply.me/
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Honey Mustard Chicken and Bacon Salad


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
Serves 4
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.
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Ingredients
  1. 2 skinless, boneless chicken breasts
  2. ¼ cup crumbled cooked bacon, about 4 pieces
  3. 4 cups spring salad mix
  4. 1 cup halved cherry tomatoes
  5. ¼ cup sweet corn
  6. ¼ cup red onion, sliced
Marinade/Dressing
  1. 3 tablespoons mustard
  2. 2 tablespoons dijon mustard
  3. 2 tablespoons extra virgin olive oil
  4. 1 tablespoon apple cider vinegar
  5. 1/3 cup honey
  6. 1 teaspoon minced garlic
  7. salt and pepper, to taste
Instructions
  1. 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.
  2. 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.
  3. 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.
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Almond Crusted Chicken Superfood Salad

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
Serves 5
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
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Ingredients
  1. 1 lb chicken tenders
  2. 1 large egg
  3. 1 large egg white
  4. 3/4 cup almond meal
  5. 1 tsp chili powder
  6. ¼ tsp garlic powder
  7. ¼ tsp smoked paprika
  8. ½ himlayan salt
  9. black pepper, for taste
Instructions
  1. Preheat oven to 450. Well grease a cookie sheet or large pan and set aside.
  2. 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.
  3. 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.
  4. Bake for 15 minutes or until chicken is a golden brown and cooked all the way through.
  5. Enjoy with salad, spaghetti or on it's own.
fitgirlnic http://fitgirlnic.com/

Keto-Friendly Guacamole

Big sports fan here. Bigger Cleveland Cavaliers fan, and with tonight’s game against the Raptors; I needed something to snack on that isn’t my fingernails (yuck!). Usually it’d be a bowl of fresh fruit or a fruit-infused popsicle, but I wanted something different and so I picked up a few ingredients at the store earlier to throw together a small bowl of guacamole that I can enjoy tonight and as a small snack sometime tomorrow.

I wasn’t always a fan of guacamole, probably because I don’t think the store-bought kind necessarily tastes that good or I haven’t found a brand yet that I care for. Infact, I didn’t realize how much I liked guac until I had a batch of the stuff that someone had prepared for a party.

No more store-bought guac.

Keto-Friendly Guacamole
Serves 1
Quick and easy recipe for homemade guacamole using just a few key ingredients.
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 2 avocados, halved and pitted
  2. 1 large tomato, diced
  3. ¼ cup red onion, diced
  4. 1 garlic clove, minced
  5. 1 tablespoon olive oil
  6. ¼ teaspoon salt
  7. pinch of fresh black pepper
  8. 1 tablespoon cilantro, chopped
  9. 1 lime
Instructions
  1. Cut your lime into halves. Set aside.
  2. Using a medium size mixing bowl, add avocado and mash using a whisk. Add tomato, onion, garlic, cilantro, olive oil, salt and pepper to bowl. Squeeze juice from lime halves. Mix well and serve immediately.
  3. To refrigerate, store in an air-tight container.
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#80DayObsession Flourless Zucchini Bread

It’s the first week of 80 Day Obsession for me and as a newcomer to food and workout blocks, I was searching high and low for some unique recipes to try out. I specifically choose this particular recipe via Brownell Bootcamp for an in-between snack prior to my workout. You can’t really go wrong with zucchinis as they’re delicious no matter how you cook or bake them. I remember having a couple squash plants out back a few years ago that produced some of the most gigantic zucchinis I had ever seen! You could easily make 2-3 loaves out of bread out of just one. 

This recipe isn’t like most bread recipes simply for the fact that you’re not using any flour, sugar or butter. It’s about as clean as clean eating can get, which is exactly what my week 1 meal-plan calls for.

 

 

Flourless Zucchini Bread
Yields 6
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Prep Time
15 min
Cook Time
35 min
Total Time
50 min
Prep Time
15 min
Cook Time
35 min
Total Time
50 min
Ingredients
  1. 6 cups zucchini, peeled and grated (about 6-7 zucchinis)
  2. 1½ cup old-fashioned oats
  3. 12 eggs, beaten
  4. 3tsp vanilla extract
  5. 6tsp ground cinnamon
  6. 1tsp ground nutmeg
Instructions
  1. Preheat oven to 350.
  2. Well-grease a 9x9 baking dish and set aside.
  3. In a large bowl, combine all ingredients; making sure to mix well.
  4. Add mixture to baking dish, baking for 30-35 minutes or until a toothpick comes out clear.
  5. Set aside to cool for a minimum of 10 minutes before cutting. Tastes great with a teaspoon of butter.
Notes
  1. This recipe is perfect for 21DayFix or 80 Day Obsession. One serving equals up to 1 green, 1 red, 1 yellow and 1 tsp.
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Apple and Yogurt Tuna Salad

Tuna is a good source of protein if you’re looking to temporarily ditch the chicken. I’m always interested in anything that ends with the word salad; chicken and tuna both, but I’m especially interested when you can cut the calories in half by using yogurt. And while yogurt is ideal, it can also lack a little bit of flavor. This is where apple and celery come in. The sweetness of diced apple pieces and the crunch of celery make this meal an easy repeat offender. 

 

Apple and Yogurt Tuna Salad
Serves 2
A healthy spin on tuna salad, fruit and veggies included.
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 small apple, diced
  2. 2 celery stalks, diced
  3. ¼ cup plain non-fat greek yogurt
  4. 5-ounce can of tuna, drained
  5. 1 tablespoon lite mayonnaise
  6. 1 teaspoon onion, chopped
  7. ¼ teaspoon garlic salt
  8. squeeze of lemon juice
  9. salt, for taste
  10. pepper, for taste
Instructions
  1. Add all ingredients into a medium size bowl. Serve over whole-wheat bread, a bed of lettuce or in a pita.
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Crustless Caprese Quiche

A quiche is perfect for a holiday breakfast, brunch or a few days of meals prepared ahead of time. I’ve done plenty of quiches that centered around meat and wanted to try one that was meatless, yet didn’t lack in the flavor department. Anything caprese is pretty much fool-proof, especially with baked tomatoes; those have enough flavor on their own!

This is a great recipe to make during the mid-summer when there’s an abundance of tomatoes and fresh basil. Luckily for me, my indoor basil plant is still alive and tomatoes were on sale at the grocery this week. A double win.

Note: If eating this over the course of a few days, be sure to place it in a tightly sealed container. It will last up to 4 days.

 

Crustless Caprese Quiche
Serves 8
A caprese version of a meatless, crustless quiche.
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Prep Time
25 min
Cook Time
50 min
Prep Time
25 min
Cook Time
50 min
Ingredients
  1. ¼ cup yellow onion, diced
  2. 2 garlic cloves, minced
  3. 2 large Roma tomatoes, one diced into small pieces and the other thickly sliced
  4. ¼ cup fresh basil, chopped
  5. 4-ounces shredded mozzarella cheese
  6. 4 large eggs
  7. 2 large egg whites
  8. ¾ cup whole milk
  9. ½ teaspoon salt
  10. ¼ teaspoon black pepper
Instructions
  1. Preheat oven to 350 degrees. Spray a 8' quiche or pie pan with cooking spray. Set aside.
  2. Grease a large skillet with cooking spray and set on med-high heat. Add onions and garlic cloves; sauteing for about 3-5 minutes. Remove from heat, adding to a small bowl and set aside while allowing to cool down for a few minutes.
  3. Add diced tomato and chopped basil to onion-garlic mix, stirring to combine well. Add onto the bottom of the quiche or pie pan, spreading throughout as evenly as you can. Add mozzarella cheese on top, spreading it evenly.
  4. In a medium size bowl add eggs, milk, salt and pepper. Whisk well until all ingredients are combined. Pour egg mixture overtop cheese and onion-tomato in quiche or pie pan. Place tomato slices ontop.
  5. Bake in oven for 50 minutes. Allow to cool for at least 10 minutes before serving.
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Zucchini Bread

With fall approaching, I’m getting the bug to bake more. I’m not sure why I’ve always associated baking breads with fall time. Maybe because of the recipes for all things pumpkins. Maybe because the thought of a warm piece of banana bread with a cup of coffee on a cold morning sounds incredibly appealing.

My SIL gave us two huge zucchinis from her garden: one I plan on using for dinner tonight and the other I baked two zucchini breads out of. Thankfully zucchini bread is favored in this household, even by the pickiest eater on the planet. And since I can’t get everyone on board with the whole white wheat or almond flour, I can make one “family friendly” and one healthy so that everyone happily enjoy a piece guilt free. Just alternate the flour listed in the recipe below to one that suits you best.

Zucchini Bread
Yields 2
This recipe is for two loaves of delicious zucchini bread.
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Ingredients
  1. 2 cups zucchini, peeled and grated
  2. 3 eggs
  3. 1 cup oil
  4. 3 teaspoons vanilla extract
  5. 3 cups all-purpose flour
  6. ¼ teaspoon baking powder
  7. 1 teaspoon soda
  8. 3 teaspoon cinnamon
  9. 1 teaspoon salt
Instructions
  1. Preheat oven to 350 degrees. Grease two loaf pans and set aside.
  2. Using a large mixing bowl, combine all ingredients, whisking well. Divide among loaf pans and bake for 1 hour, or until top is browned and fully cooked through.
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