Sent 8/18/16
Thanks for joining my weekly recipe round up. I hope you find them useful and as always- let me know when you use them and what you think. Also- respond back with what types of recipes you'd like to see from me. I'm happy to tailor them to you and your family!
The key for me is to find meals I like and can repeat weekly or even make large batches of for lunches the following week. If I can freeze it- even better!
Without further ado- one of my very favorite recipes, healthy General Tso's Chicken:
Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings
21 Day Fix Container Count (per serving): 2 Red, 1/2 Orange, 1 tsp
Ingredients:
1 lb. raw chicken breast, boneless, skinless, cut into 2-inch pieces
2 Tbsp. + 1 tsp. cornstarch, divided use
¼ tsp. sea salt
1 tsp. sesame oil
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, finely chopped
2 Tbsp. reduced-sodium soy sauce (or coconut aminos!)
½ cup low sodium chicken broth
1 Tbsp. rice wine vinegar
2 Tbsp. tomato paste, no added sugar
2 tsp. hoisin sauce
1 tsp. pure maple syrup (or raw honey)
2 Tbsp. cold water
2 green onions, sliced
1 Tbsp. toasted sesame seeds
1 Tbsp. dried Thai chilies (optional)
Preparation:
1. Preheat oven to 375° F.
2. Line baking sheet with parchment paper; set aside.
3. Place chicken, 2 Tbsp. cornstarch, and salt in a medium bowl; toss until well coated.
4. Place chicken in a single layer on prepared baking sheet; bake for 12 to 15 minutes, or until cooked through.
5. While chicken is baking, heat oil, garlic, and ginger in large skillet over medium heat; cook for 1 to 2 minutes.
6. Add soy sauce, broth, vinegar, tomato paste, hoisin sauce, and maple syrup. Bring to a boil. Reduce heat to medium-low; cook for 4 to 5 minutes.
7. Dissolve remaining 1 tsp. cornstarch in cold water; add to soy sauce mixture. Gently boil, stirring frequently, for another 3 to 4 minutes, or until sauce begins to thicken.
8. Add cooked chicken to sauce, coating thoroughly.
9. Serve chicken sprinkled with sesame seeds, green onions, and chilies (if desired).
I love to make this recipe in bulk for lunches. I'll also steam veggies including peapods, broccoli and cauliflower to add. Just steam them and roll them around in the sauce with the chicken! I'll also add some brown basmati rice for fiber and carbohydrates (Fixers- measure in a yellow!).
And a second BONUS recipe- Flat Bread Pizzas. This one is fairly simple but often pleases the little ones without adding a ton of sugar and extra carbs to their tummies.
To make them I take one 6-inch whole wheat tortilla, a low/no sugar pasta sauce or tomato sauce (or make your own!), veggies (sometimes I'll pre-cook to soften them), a protein and cheese. Place on a pan, put as much sauce as you desire, top with veggies and the pre-cooked protein (turkey pepperoni, sausage, chicken, ground turkey) and top with as much cheese as desired. Cook in a 375 degree pre-heated oven for about 10 minutes- or until the tortilla is crispy. These are a great size so you can make them to order or even have littles help you make them!
I hope you found these to be good or inspire other recipe ideas. As always, if you have ones to share that you and your family love- send them my way! I'd love to feature them.
As always, the dream is free- so dream big.
--
Coach Jennifer
Beachbody Diamond Coach
Sent 8/25/16
It's time for your weekly recipe. This one is a broccoli peanut side dish to try or add a good protein to it (we like salmon!) to make it a meal.
Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings, about ¾ cup each
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings, about ¾ cup each
21 Day Fix Container Count per serving: 1 Green, 1/2 Blue, 1 tsp
Ingredients:
1 bunch broccoli (about 1½ lbs.)
2 tsp. olive oil, divided use
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
¼ cup raw peanuts
1 Tbsp. brown rice vinegar
2 Tbsp. nutritional yeast
1 medium green onion, thinly sliced
Preparation:
1. Preheat oven to 450° F.
2. Separate broccoli florets from stems. Coarsely chop florets. Set aside. Peel stems and slice on a diagonal.
3. Combine broccoli stems and 1 tsp. oil in a medium bowl. Season with salt and pepper if desired; mix well. Place on baking sheet. Bake for 10 minutes.
4. Add chopped broccoli florets, peanuts, and remaining 1 tsp. oil to baking sheet; mix well. Bake for 5 to 10 minutes, or until stems are tender crisp.
5. Place broccoli mixture in a medium bowl. Add vinegar and yeast; mix well.
6. Garnish with green onion; serve immediately.
Ingredients:
1 bunch broccoli (about 1½ lbs.)
2 tsp. olive oil, divided use
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
¼ cup raw peanuts
1 Tbsp. brown rice vinegar
2 Tbsp. nutritional yeast
1 medium green onion, thinly sliced
Preparation:
1. Preheat oven to 450° F.
2. Separate broccoli florets from stems. Coarsely chop florets. Set aside. Peel stems and slice on a diagonal.
3. Combine broccoli stems and 1 tsp. oil in a medium bowl. Season with salt and pepper if desired; mix well. Place on baking sheet. Bake for 10 minutes.
4. Add chopped broccoli florets, peanuts, and remaining 1 tsp. oil to baking sheet; mix well. Bake for 5 to 10 minutes, or until stems are tender crisp.
5. Place broccoli mixture in a medium bowl. Add vinegar and yeast; mix well.
6. Garnish with green onion; serve immediately.
And your bonus recipe- Shakeology overnight oats!
Total Time: 8 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving
21 Day Fix Container Count: 1 Red, 2 Yellow, 1/2 Orange
Ingredients
½ cup dry old-fashioned rolled oats
1 pinch sea salt (or Himalayan salt)
1 scoop Strawberry Shakeology (any flavor works!)
1 Tbsp. chia seeds
1 cup unsweetened almond milk, divided use
Preparation
1. Combine oats, salt, Shakeology, and chia seeds in a medium bowl; mix well.
2. Add ⅔ cup almond milk; mix well. Soak, covered, in the refrigerator overnight.
3. In the morning, add remaining ⅓ cup of almond milk, if desired; serve immediately.
Ingredients
½ cup dry old-fashioned rolled oats
1 pinch sea salt (or Himalayan salt)
1 scoop Strawberry Shakeology (any flavor works!)
1 Tbsp. chia seeds
1 cup unsweetened almond milk, divided use
Preparation
1. Combine oats, salt, Shakeology, and chia seeds in a medium bowl; mix well.
2. Add ⅔ cup almond milk; mix well. Soak, covered, in the refrigerator overnight.
3. In the morning, add remaining ⅓ cup of almond milk, if desired; serve immediately.
Have a recipe to share? One your family loves? Send it my way!
As always, the dream is free- so dream big.
--
Coach Jennifer
Beachbody Diamond Coach
Sent 9/1/16
It's that time again! Tis the season for stocking up on produce before it gets cold again, right? This week I'm featuring a zoodle recipe. Zo-what?! Zoodles! Zucchini + noodle = zoodle! If you haven't heard of these, you're in for a treat.
We got our spiralizer from Bed, Bath & Beyond (the cheapie- just $10!) and love using it to make an alternative to noodles. Here's the recipe using zoodles!
Zucchini Noodle Breakfast Bowl
Total Time: 58 min.
Prep Time: 15 min.
Cooking Time: 43 min.
Yield: 2 servings
Total Time: 58 min.
Prep Time: 15 min.
Cooking Time: 43 min.
Yield: 2 servings
21 Day Fix Containers: 1 1/2 Green, 1/2 Red, 1 Yellow, 1 Blue, 2 tsp
Ingredients:
2 medium sweet potatoes, chopped
4 tsp. olive oil, divided use
½ medium ripe avocado, cut into chunks
2 cloves garlic, coarsely chopped
Water, divided use
3 medium zucchini
1 tsp. fresh lemon juice
2 large eggs
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 medium green onions, finely chopped
Preparation:
1. Preheat oven to 375ยบ F.
2. Place sweet potatoes on a baking sheet. Drizzle with ½ tsp. oil; mix well. Bake for 20 to 30 minutes, or until tender-crisp. Set aside.
3. While sweet potatoes are baking, place avocado, garlic, 2 Tbsp. water, and remaining3½ tsp. oil in a food processor (or blender). Pulse until well blended. Set aside.
4. Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½- inch ribbons. Set aside.
5. Place water in medium saucepan and bring to a boil over medium-high heat. Add lemon juice; reduce heat to maintain a gentle boil.
6. Break eggs into a small bowl. Hold bowl close to the water’s surface and slip the eggs, one by one, into the water. Cook until whites are completely set and yolks begin to thicken, about 5 minutes. Gently lift eggs out of water; keep warm.
7. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place zucchini in steamer basket; cook for 2 to 3 minutes, or until tender. Remove from heat.
8. Place zucchini in a medium serving bowl. Season with salt and pepper if desired. Add avocado mixture; toss gently to blend.
9. Divide zucchini between two bowls; top evenly with sweet potatoes, green onions, and an egg. Serve immediately.
Tips:
• Zucchini can also be sliced on a mandolin; adjust to a very thin slice.
• This recipes would be a great way to use leftover (cooked) sweet potatoes, and it would reduce the time to make the recipe.
Ingredients:
2 medium sweet potatoes, chopped
4 tsp. olive oil, divided use
½ medium ripe avocado, cut into chunks
2 cloves garlic, coarsely chopped
Water, divided use
3 medium zucchini
1 tsp. fresh lemon juice
2 large eggs
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 medium green onions, finely chopped
Preparation:
1. Preheat oven to 375ยบ F.
2. Place sweet potatoes on a baking sheet. Drizzle with ½ tsp. oil; mix well. Bake for 20 to 30 minutes, or until tender-crisp. Set aside.
3. While sweet potatoes are baking, place avocado, garlic, 2 Tbsp. water, and remaining3½ tsp. oil in a food processor (or blender). Pulse until well blended. Set aside.
4. Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½- inch ribbons. Set aside.
5. Place water in medium saucepan and bring to a boil over medium-high heat. Add lemon juice; reduce heat to maintain a gentle boil.
6. Break eggs into a small bowl. Hold bowl close to the water’s surface and slip the eggs, one by one, into the water. Cook until whites are completely set and yolks begin to thicken, about 5 minutes. Gently lift eggs out of water; keep warm.
7. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place zucchini in steamer basket; cook for 2 to 3 minutes, or until tender. Remove from heat.
8. Place zucchini in a medium serving bowl. Season with salt and pepper if desired. Add avocado mixture; toss gently to blend.
9. Divide zucchini between two bowls; top evenly with sweet potatoes, green onions, and an egg. Serve immediately.
Tips:
• Zucchini can also be sliced on a mandolin; adjust to a very thin slice.
• This recipes would be a great way to use leftover (cooked) sweet potatoes, and it would reduce the time to make the recipe.
Your bonus this week is the jackpot! It's 20 Make-Ahead Breakfasts right off of the Beachbody Blog. Egg cups, over night oats, oh my! Check the whole article out, here: http://www.
As always, the dream is free- so dream big.
--
Coach Jennifer
Beachbody Diamond Coach
