Crockpot Turkey Penne

INGREDIENTS
  • 1.25 lb Ground Turkey
  • 3 cups Baby Spinach
  • 1 large Fennel Bulb
  • 1 15 oz can Fire-Roasted Crushed Tomatoes
  • 1 15 oz can Tomato sauce
  • 2 cloves garlic (minced)
  • 1 Tbsp Dried Italian Seasoning
  • 1 cup Water
  • 8 oz Dried Cut Ziti or Penne Pasta
  • 1/4 cup Fresh Basil (chopped)
  • 8 oz Fresh Mozzarella
INSTRUCTIONS
  1. In a large skillet, brown ground turkey meat over medium-high heat. Drain fat. Combine turkey, fennel, tomatoes, spinach, tomato sauce, water, garlic, and seasoning in a 5-6 quart slow cook. Cover and cook on low-heat for 6-7 hours or high-heat 3 hours.
  2. If using low-heat, turn to high and stir in dry pasta and basil. Cover and cook an additional 30 minutes. Stir pasta, sprinkle mozzarella, cover and cook for another 10 minutes.
  3. Let stand, uncovered, for 5-10 minutes before serving. Sprinkle basil on top and ENJOY!
    RECIPE NOTES

    21 Day Fix Container Equivalents (per serving):
    1 Red – Ground Turkey
    2 Green – Fennel, Tomatoes, Spinach
    0.5 Purple – Tomato Sauce
    1 Yellow – Ziti
    1 Blue – Mozzarella

Roasted Chicken and Vegetables

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Author: Layla
Serves: 3-4

Ingredients

  • 2 medium chicken breasts, boneless skinless cut into ½ inch pieces
  • 1 cup broccoli florets, frozen or fresh
  • 1 small red onion, chopped
  • 1 cup grape or plum tomatoes
  • 1 medium zucchini, chopped
  • 2 cloves garlic minced
  • 1 tablespoon italian seasoning
  • 1 teaspoon salt
  • ½ teaspoon black pepper (optional)
  • ½ teaspoon red pepper flakes (optional)
  • ½ teaspoon paprika
  • 2 tablespoons olive oil
  • 2-4 cups cooked rice of choice (optional)

Instructions

  1. Pre-heat oven to 450F. Line a baking sheet with aluminum foil and set aside.
  2. Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.
  3. Bake for 15-20 minutes or until the veggies are charred and chicken is tender.
  4. Place ½ or 1 cup of cooked rice of choice into 3-4 individual meal prep containers. Divide chicken and veggies evenly on top of the rice. Cover and store in the fridge for up to 5 days or freezer up to 2 months.

Healthy Red Velvet Cupcakes

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SERVES: 1 (Makes 18 cupcakes) Prep Time: 20 min. Cooking Time: 20 min.

*Recipe from Beachbody * 21 Day Fix CONTAINER EQUIVALENTS (per serving): 1 yellow, 1/2 blue, 1 1/2 TBSP

FOR RED VELVET CUPCAKES:

  • 1 (15-oz.) can beets, drained
  • 1⁄3 cup extra-virgin organic coconut oil
  • 1½ tsp. pure vanilla extract
  • 1 cup unsweetened almond milk
  • 1 Tbsp. fresh lemon juice
  • 2 large eggs
  • ½ cup coconut sugar
  • ½ tsp. sea salt (or Himalayan salt)
  • 1 Tbsp. unsweetened cocoa powder
  • 1½ cup gluten-free all-purpose flour
  • ½ cup almond flour
  • 1 Tbsp. baking powder, gluten-free

FOR AVOCADO CREAM FROSTING:

  • 5 Tbsp. coconut sugar
  • 1 tsp. cornstarch (preferably GMO-free)
  • 2 very ripe medium avocados
  • 1 Tbsp. + 1 tsp. fresh lemon juice
  • 1½ tsp. pure vanilla extract
  • ¼ cup unsweetened cocoa powder

 

FOR RED VELVET CUPCAKES:

1. Preheat oven to 350º F.

2. Line two muffin pans with eighteen muffin papers and lightly coat with spray. Set aside.

3. Place beets, oil, extract, almond milk, lemon juice, eggs, sugar, salt, and cocoa powder in blender (or food processor); cover. Blend until smooth.

4. With the blender running, add flour, almond flour, and baking powder. Blend until a smooth batter forms.

5. Pour batter evenly into prepared muffin pans, filling each cup approx. ¾ full.

6. Bake for 18 to 20 minutes, or until a toothpick inserted into center of a cupcake comes out clean.

7. Set cupcakes aside to cool while you prepare frosting.

 

FOR AVOCADO CREAM FROSTING:

1. Place sugar and cornstarch in blender (or food processor); cover. Blend until powdered.

2. Add avocados, lemon juice, extract, and cocoa powder; cover. Blend until smooth peaks form.

3. Evenly spread frosting on cool cupcakes.

Salsa Chicken, Quinoa & Broccoli

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Salsa Chicken

Ingredients:
4 boneless skinless chicken breasts

1 jar of salsa (whatever kind you prefer – I choose mild so everyone can enjoy it and add spiciness to mine after ;))

Instructions:

  1. Place the 4 chicken breasts in the crockpot
  2. Add a jar of salsa
  3. Cook on high for 4 hours or on low for 8 hours.

 

Quinoa

Follow the instructions on the box.

 

Broccoli

Boil or microwave if frozen.

 

 

 

Caldo de Pollo (Chicken Soup)

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Yields up to 8 servings

Ingredients:

Olive oil
5 to 9 chicken legs, bone in (if adding chicken)
1 medium white onion, diced
1 serrano pepper, minced (optional)
3 cloves garlic, minced
4 large carrots, peeled and chopped
4 stalks of celery, chopped
4 small white potatoes, cut into 1-inch pieces
Salt and fresh cracked pepper
Handful of chopped cilantro
½ head green cabbage, roughly chopped
2 Roma tomatoes, diced
Juice of 1 large lime
8 cups of chicken or veggie broth
2 bay leaves
4 ears of corn, cut in half (can use frozen niblets)

Garnishes:
1 cup sliced radishes
Lime wedges
Cilantro
Avocado
Serrano pepper, minced

Instructions:

1. If preparing the soup with chicken:Season the chicken with salt and pepper. In a large pot, heat 2 tablespoons of olive oil to medium heat, add the chicken pieces skin side down and brown for 4 to 5 minutes. Turn over and brown for 3 more minutes. Add the onions, serrano peppers and garlic, and cook for 3 minutes. Add the carrots, celery, potatoes, season with a little salt and pepper, and cook for another 3 minutes.

2. Add the remaining ingredients, cilantro, cabbage, tomatoes, lime juice, bay leaves, chicken or vegetable broth (if using), stir well to combine. When it comes to a boil, taste for salt and pepper, add as needed. Skim off the foam that builds up as soup cooks. After about 40 minutes, carefully drop in the corn and continue cooking for another 15 to 20 minutes.

3. Serve soup and garnish with your favorite toppings. Serve with warm corn tortillas.

*Add cooked brown rice if you want

Chicken Salad – Mexican Style

INGREDIENTS
  • For the salad:
  • 2 cups chopped or shredded cooked chicken (about 2 breasts and a little over 8 ounces)
  • 1 red bell pepper, diced
  • 1 can black beans, drained & rinsed
  • 1 can sliced black olives, drained
  • 1 can sweet yellow corn, drained (or 1 cup frozen corn, thawed)
  • 2 small to medium tomatoes, diced
  • 1 heart of romaine lettuce, chopped well
  • ¼ cup fresh cilantro, chopped
  • 2 small ripe avocados or 1 large Haas avocado, diced
  • For the dressing:
  • ⅔ cup (or about 5.3 oz.) nonfat plain Greek yogurt (I like Chobani Greek yogurt)
  • ⅓ cup Just Mayo or avocado oil mayo (or use additional Greek yogurt)
  • 1 tsp garlic powder
  • ½ tsp cumin
  • ½ tsp garlic salt
  • 1 tbsp taco seasoning (see below for a homemade recipe)
INSTRUCTIONS
  1. In a large bowl, combine all salad ingredients together.
  2. In a small bowl stir all dressing ingredients together.
  3. Pour dressing over salad, gradually, as you toss to combine, then gradually add more dressing until salad is coated in dressing. Add salt to taste, as needed.
  4. Serve on bread, in a wrap, over greens or dip style with tortilla chips. Enjoy!

 

NUTRITION INFORMATION

Serving size: 1 cup Calories: 193 Fat: 10g Saturated fat: .6g Carbohydrates: 15.6gSugar: 3.1g Sodium: 395mg Fiber: 3.6g Protein: 11.3g Cholesterol: 20.3mg
HOMEMADE TACO SEASONING
INGREDIENTS
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • ½ teaspoon garlic salt
  • ½ teaspoon paprika
  • ½ teaspoon sea salt + more as needed to taste
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon onion powder
  • ¼ teaspoon crushed red pepper flakes
  • ¼ teaspoon dried oregano
INSTRUCTIONS
  1. In a small bowl or jar, mix all ingredients and store in airtight container. I like using a jar with a lid and giving it a shake to mix. This also makes it easy for storage.
  2. For tacos or seasoning meat for another use, add 3 tablespoons seasoning mixture plus ½ cup water or chicken broth to one pound of cooked meat. Simmer over medium heat, stirring frequently until there is very little liquid left in the pan.

Pecan Crusted Chicken Breasts

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I purchased the chicken breasts already covered in the Pecan but I’m sure you can make your own.  I bought mine from the meat section at Cash Wise (a local grocery store).  In the picture above I added quinoa and a salad (with homemade Balsamic Vinaigrette) and I can share those recipes with you if you’re interested. Just email me a brookefitpower@gmail.com

Here is the recipe for the pecan crusted chicken:

Ingredients:

Pecan crusted chicken breasts
1/2 an onion

Instructions:

  1. Pre-heat the oven to 350 degrees (on convection setting if you have that)
  2. Slice the onion in half and then into smaller sections.
  3. Place the onion slices on a large piece of aluminum foil
  4. Put the chicken breasts on top of the onion slices
  5. Bake for 1 hour at 350 degrees.

Tilapia with Mango Salsa

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Ingredients:

Tilapia Marinade

1/2 cup olive oil

1 Tablespoon lemon juice

1 Tablespoon fresh parsley; minced

1 Tablespoon fresh basil; minced

1 clove garlic; minced

1/2 teaspoon salt

1/4 teaspoon pepper

6 (4 ounce) tilapia fillets

Mango Salsa

2 medium-large ripe Mangos; peeled, pitted, diced

1/2 red bell pepper; diced

2 Tablespoons red onion; minced

2 Tablespoons fresh cilantro; diced

1 small jalapeno pepper; seeded and minced

2 Tablespoons lime juice

2 Tablespoons lemon juice

salt and pepper to taste

Instructions:

1. Whisk together the tilapia marinade ingredients and pour into a resealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.

2. Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeño pepper in a bowl. Add the lime juice and 1 tablespoon of lemon juice, and toss well. Season to taste with salt and pepper, and refrigerate for at least an hour.

3. Preheat your oven’s broiler and line a cookie sheet with aluminum foil.

4. Remove the tilapia from the marinade, and shake off excess. Discard the remaining marinade and place on the cookie sheet. Broil the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. Serve the tilapia topped with mango salsa.

***If you are in a time crunch and can’t marinate the tilapia for an hour or refrigerate the mango salsa it tastes great if you don’t, it just tastes a lot better if you let the flavors merge for a little while ***

Healthy Vegetable Soup

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This soup is loaded with flavor, fills your belly and is naturally low in calories and fat.

When we are trying to cut back (usually in January after the holidays) we enjoy a small bowl of this soup before each meal.  (And if you follow Weight Watchers, this is a 0 point soup…  a freebie and it’s 21 day fix approved) or I use it as a snack to tide me over until dinner.

If you want to make this into a main course, you can add in leftover chicken or turkey or even ground turkey along with cooked brown rice, quinoa or even whole wheat noodles. Add in any veggie you like.  I sometimes make this to use up veggies in the fridge.

It’s very versatile and you can swap or add any veggie to make this to your liking or swap beef broth for chicken.

This vegetable soup recipe is great because it can be made on the weekend to enjoy throughout the week and it freezes well. I spoon it into single servings and portion it into freezer bags.  They’re easy to take out for a quick meal or snack.

Serves: 14 cups
Ingredients
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 cup diced carrots
  • 4 cups chopped cabbage (approx. ¼ head of cabbage)
  • 1 cup green beans (1″ pieces)
  • 2 whole bell peppers, chopped
  • 1 can (28 oz) low sodium diced tomatoes
  • 6 cups low sodium beef broth
  • 2 tablespoons tomato paste
  • 2 bay leaves
  • ½ teaspoon each thyme & basil
  • pepper to taste
  • 2 cups broccoli florets
  • 2 cups sliced zucchini
Instructions
  1. In a large pot cook onion & garlic over medium heat until slightly softened.
  2. Add carrots, cabbage & green beans and cook an additional 5 minutes.
  3. Stir in bell peppers, undrained tomatoes, broth, tomato paste, bay leaves and seasonings. Simmer 6-7 minutes.
  4. Add in zucchini & broccoli. Simmer an additional 5 minutes or until softened.
  5. Remove bay leaves before serving.

Holiday Spinach Lasagna

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Ingredients

  • 1 pound ground turkey, 93% lean
  • Nonstick oil spray
  • 24 ounces (1 large jar) your favorite tomato or marinara sauce
  • 1 cup water, divided
  • 2 cups part-skim ricotta cheese
  • 1 egg
  • 1 egg white
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 20 ounces frozen, chopped spinach, thawed and thoroughly drained of water
  • 9 whole-grain lasagna noodles, uncooked
  • 1½ cups shredded part-skim mozzarella cheese
  • Baby spinach leaves, for garnish
  • Star-shaped bell peppers, for garnish
  • Cherry tomatoes, halved, for garnish

Preparation

1. Cook the turkey in a medium nonstick pan coated with nonstick oil spray over medium heat until there is no pink remaining. Make sure to crumble the turkey as it’s cooking with rubber spatula or wooden spoon. Drain off fat.

2. Add the marinara sauce plus 1/2 cup water to the pan with the cooked turkey. Mix thoroughly, cover and shut off heat, then set aside.

3. Preheat the oven to 350°F. Coat a 9-by-13-inch baking dish with nonstick oil spray.

4. In a large bowl, mix together the ricotta cheese, egg, egg white, garlic powder, pepper, basil, and oregano. Add the drained spinach and mix again thoroughly.

5. Cover the bottom of the pan with a thin layer of meat sauce (about 1/2 cup) and place 3 of the uncooked lasagna noodles. Top with half of the spinach-ricotta mixture and about 1 cup of the meat sauce mixture, then a layer of 3 more noodles. Top with the remaining spinach-ricotta mixture and the remaining 3 lasagna noodles. Pour the remaining meat sauce over the top. Sprinkle on the mozzarella cheese.

6. Pour about 1/2 cup of water around the edge of the pan (this will cook the noodles), and cover the pan tightly with aluminum foil. (TIP: Spray the inner side of tin foil with nonstick oil spray before covering the lasagna so the cheese doesn’t stick to the top.)

7. Bake for 45 minutes. Remove the foil and bake uncovered for 30 more minutes. Let cool for 10 to 15 minutes.

8. Add baby spinach leaves on top in the shape of a Christmas tree and decorate with star-shaped bell peppers and sliced cherry tomatoes as ornaments. Serve and enjoy!