Stuffed Pepper Soup

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.

Stuffed Pepper Soup

Yield: 10

Ingredients

  • 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

Instructions

  1. 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.
  2. Add diced tomatoes, tomato sauce, beef broth, honey and worcestershire sauce. Reduce heat to low, cover and allow to simmer for 45 minutes.
  3. Lastly, add cooked quinoa and stir well; dividing into 10 plates/containers, 2 cups each.
http://fitgirlnic.com/stuffed-pepper-soup/

Skinny Burrito Bowl

I just finished the Commit Chapter for Transform 20 and I’m pretty excited about the transformation that I’ve had these past 15 days; both physically and mentally. By having discipline in the food department, I have dramatically cut down on my “craving sweets” moments and have been able to have an intake of 80oz of water per day. Both of these are huge milestones simply considering the fact that when you live with teenagers you’re likely to have a pantry full of snacks. 

Each Friday I begin meal-planning for the upcoming week so that I can spend my Saturday grocery shopping and my Sunday meal-prepping. Because I am still learning how to perfect the container equivalents, I get a good amount of recipes to try from Pinterest searches. Last week I prepared the 2-bean Vegetarian Chili recipe that was inside the Transform20 nutrition guide, which was suuuper yum, but this week I’m having this Skinny Burrito Bowl recipe that I found via Emily J Goodman

I thought this particular meal was an especially good idea because this week we’re supposed to have incredibly cold wind chills. Cold enough that I am not so sure that I am going to want to go outside. So, I prepared 6 dishes of it; I’ll split half for me, half for my sister. That way it meets the 3-day fridge rule since I won’t be freezing any and gives me an opportunity to be lazy and not have to tweak the original recipes ingredients 🙂

Note: If you want to add extra toppings to your bowl, you may. Just make sure you add them accordingly to whichever container they’re categorized to while meal-planning.

1 serving is 1 red, 1 yellow, 0.5 purple, 0.5 green.

Skinny Burrito Bowl

Yield: 6

Ingredients

  • 2 tbsp olive oil
  • 1 cup onion, diced finely
  • 1lb lean ground turkey
  • 1½ cups brown rice, cooked accordingly
  • 2 cups mild salsa (no sugar)
  • 2 cups cherry tomatoes, quartered
  • ¾ cups frozen corn
  • ¼ cup low-sodium chicken broth
  • 2 tsp taco seasoning
  • salt and pepper, for taste

Instructions

  1. Add olive oil to a large skillet over medium heat, followed by onions and ground turkey. Cook until ground turkey is browned and onions appear softened. Remove from heat to drain, return to skillet.
  2. Add cooked rice, salsa, tomatoes, corn, chicken broth and taco seasoning to skillet. Lower heat to simmer and allow to cook for about 5 minutes before serving.
http://fitgirlnic.com/skinny-burrito-bowl/

 

Tuna Pasta Salad

Monday is here and I just started Prep Week for Beachbody’s Transform20. I’m sure most of you have heard of Shaun T, and if you haven’t – do a quick search. He has the most exhilarating workout programs (Insanity!) and is such a motivator. The new Transform20 program only calls for 20 minutes of your day, perfect if you’re the type of person who loses interests after a half hour of hearing a trainer yell instructions and moves. Plus you can lose up to 20lbs in just 6 weeks! If that’s not convincing enough to give it a try, I’m not sure what is. 

(Check out the program here if I’ve sparked your interest. We start in a week!)


I’m not in my best shape. My eating may be OK and I have lost 5lbs in the past 3 weeks, but I’m not IN shape. We’re in the middle of having our home gym area remodeled and so I can’t use any of my go-to equipment. So every pound I’ve lost lately has been due to eating clean and cutting down on snacks and sweets. This week is especially an exception because while I will be doing quick prep workouts, I also will need to focus on remaining on my clean-eats path!

Starting the week off right with this salad.This particular salad is packed with plenty of vegetables and protein! I don’t like fish myself, but I love a good can of tuna with some light mayonnaise. Add it into a salad and you’ve got even more of my attention. But I feel as though I see a lack of tuna recipes on the internet. I guess maybe there are only so many ways that you can incorporate it into a meal other than just the by using it in staple recipes.

It’s awfully colorful too, and I know that can be appealing to some. I like pretty food. It’s more photogenic and it also meal-preps wonderfully which should always be the exception. We don’t necessarily have the time to prepare our foods daily and in order to stay on track, you’re guaranteed to succeed with your personal goals if you’re preprepared.

Tuna Pasta Salad

Yield: 2

Ingredients

  • ½ cup whole wheat pasta
  • 1 can of tuna, drained
  • 2 cups Romaine lettuce
  • 1 stick of celery, diced
  • 1 can of tuna, drained
  • 8 cherry tomatoes, quartered
  • ½ red onion, chopped
  • ¼ cup sweet corn
  • ¼ cup cucumber, peeled and diced
  • Dressing:
  • 2 Tbsp reduced fat mayonnaise
  • 2 tsp white wine vinegar
  • 1 Tbsp water
  • pinch of salt and pepper

Instructions

  1. Cook pasta accordingly and drain. Set aside.
  2. Using a small bowl, add all dressing ingredients; whisk well. Set aside.
  3. Divide ingredients between 2 plates, lettuce and pasta first followed by vegetables. Lastly add tuna and drizzle dressing onto.
http://fitgirlnic.com/tuna-pasta-salad/

Banana Orange Greenberry Shakeology


I love my Shakeology drinks. They’re my go-to breakfast every day and they’re versatile; you can add so much into them for a bonus added flavor. But the best part is that Shakeology isn’t just your everyday store-bought protein powder found in the healthy food aisle; it’s a nutrient-dense superfood protein shake. That means each serving contains important things that our bodies need like antioxidants, fiber, vitamins, mineral and probiotics just to name a few. Supporting digestive health should always be a priority and you’re doing just that when you have your daily dose of Shakeology.

I personally enjoy mine in the morning but I know a lot of others who have it as a snack, lunch or dinner. It’s a great boost for healthy energy, a factor in weight-loss and also a wonderful way to curb those junk-food cravings. 

If you’ve read this far, that means I’ve sparked your interest… So find your flavor here! I personally suggest Strawberry.

While I love my Strawberry PBJ Shakeology, I will test the waters with other flavors every now and then. This weekend the sun was out and it wasn’t entirely cold so I thought I would give my Greenberry packet a shot. Now because I’m not familiar with this flavor, I turned to Pinterest for some ideas and found this Orange Banana recipe. That seems like a pretty harmless combo, right? Right! Delicious enough that I’m gonna list the ingredients below.

1 scoop Greenberry Shakeology
1 medium banana
½ cup orange juice
½ cup water
3-4 ice cubes

 

Deconstructed Cabbage Rolls

Happy New Year!

With each new year comes new goals, new dreams or if you’re me – a newly remodeled home gym! (Currently still in progress.) Working out at home has always been a preference for me because you really have no excuses as to why you aren’t able to get a quick sweat in. I know a lot of you like having a gym membership because other than the obvious, it’s also a great opportunity for quiet time if you have small children at home.

Alright! Aside from the veeeeery original “get in better shape” New Years resolution, one of my “2019 things that I’d like to do” is also to be more active here on my blog. We eat homemade meals nearly 6 out of 7 nights a week and most of the time I’m not documenting them because of the silly fact that I do not like to photograph anything unless I’m using natural light. Cue in another “2019 things I’d like to do” – learn how to photograph using unnatural light.

So, let’s start the first week of the new year with an easy, healthy meal that is a fairly well made recipe throughout the winter – Cabbage Rolls! But I’m going to make it even more easy on you. You won’t be rolling anything but your fork in your soup bowl.

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. 

Besides not having to roll cabbage, Deconstructed Cabbage Rolls are a great quick on the skillet meal. No oven bake necessary. 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 around winter and instead in this “rainy, gloomy and cold season without snow”, this recipe would fit great in your weekly menu. 

Be sure to let me know if you try this recipe out via the comments, tag me on instagram or use the hashtag #fitgirlniccooks. Enjoy!

Deconstructed Cabbage Rolls
Serves 6
A super easy and healthy alternative to one of your favorite comfort 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.
Adapted from http://www.fitgirlnic.com/deconstructedcabbagerolls
Adapted from http://www.fitgirlnic.com/deconstructedcabbagerolls
fitgirlnic http://fitgirlnic.com/

 

 

 

 

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.
fitgirlnic http://fitgirlnic.com/

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/
fitgirlnic http://fitgirlnic.com/
 

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.
fitgirlnic http://fitgirlnic.com/

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.
fitgirlnic http://fitgirlnic.com/