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.
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.
Bento boxes are a easy and colorful way to get a variety into your lunch. They’re also great for lunches on the go, especially during the summer! I tried to make mine as clean-eating and fun as possible by adding in a mixture of protein, fruit and veggies. For this particular ‘box,’ I added in some homemade peanut butter hummus to dip in. It tastes great with both the veggies and apple slices
Clean-Eating Bento Box with Peanut Butter Hummus
- 4 large hard-boiled eggs
- 4 celery stalks, cut into thin strips
- 2 large carrots, peeled and cut into thin strips
- 4-ounces cheddar cheese, cubed
- 2 cups grapes
- 1 apple, cut into wedges
- 15-ounce can chickpeas, drained and rinsed
- 2 tablespoons peanut butter
- 1 tablespoon extra virgin olive oil
- 1 teaspoon paprika
- 3 tablespoons water
- salt and pepper, to taste
- Divide all ingredients evenly into 4 containers.
- Add all ingredients into a food processor and pulse until smooth; about 1 minute. Store in 4 small airtight containers.
With this Bento Box, I went with Spinach Turkey Pinwheels with a side of grapes, carrots and cucumber slices. The wrap itself is spinach and tastes delicious paired with slices of low-sodium deli turkey, cheddar cheese and baby spinach. Another easy and clean-eating lunch that you can throw together in 5 minutes and take on-the-go!
Spinach Turkey Pinwheels Bento Box
- 1 large spinach tortilla
- 2-ounces thinly sliced low-sodium deli turkey
- handful of baby spinach
- 1 slice cheddar cheese
- ¼ cup red grapes
- 8 baby carrots
- 6 cucumber slices
- Lay out spinach tortilla and spread baby spinach in the middle as evenly as possible. Add turkey slices and cheese. Tightly roll tortilla until you reach edge and using a knife, cut into 6 slices.
- Add to a container withy grapes, carrots and cucumber slices.
- Adapted recipe from Damn Delicious.
Adapted from Damn Delicious
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
- 6 cups zucchini, peeled and grated (about 6-7 zucchinis)
- 1½ cup old-fashioned oats
- 12 eggs, beaten
- 3tsp vanilla extract
- 6tsp ground cinnamon
- 1tsp ground nutmeg
- Preheat oven to 350.
- Well-grease a 9x9 baking dish and set aside.
- In a large bowl, combine all ingredients; making sure to mix well.
- Add mixture to baking dish, baking for 30-35 minutes or until a toothpick comes out clear.
- Set aside to cool for a minimum of 10 minutes before cutting. Tastes great with a teaspoon of butter.
- This recipe is perfect for 21DayFix or 80 Day Obsession. One serving equals up to 1 green, 1 red, 1 yellow and 1 tsp.