Honey Balsamic Chicken

I eat chicken at least once a day and I make chicken for dinner 3-4 nights a week. I am always trying to look for ways to make it different to keep my taste buds excited for another chicken dinner. This recipe takes 15 minutes so it’s a perfect week night dinner.

The honey and balsamic vinegar mixed together creates a sweet and tangy sauce that is good on everything. Whenever I make this dish I usually end up dinner my sides in the sauce as well. I had this last night with roasted red potatoes and steamed carrots and the sauce complimented the whole meal.

Honey Balsamic Chicken

Total time: 15 minutes

Yields: 4 servings

Ingredients:

  • 1 lb thinly sliced skinless chicken breast
  • 1/4 cup balsamic vinegar
  • 1/4 cup honey
  • 1-2 tbsp thyme
  • 1 tbsp olive oil

Directions:

  1. Add 1 tbsp olive oil to a large skillet and heat over medium heat.
  2. Season both sides of chicken with thyme.
  3. Cook chicken for 3-4 minutes each side or until no longer pink inside. I use thinly sliced chicken for this recipe because it cooks quickly. If you are using thick chicken breast the cooking time will vary.
  4. Remove chicken from skillet and keep warm.
  5. Combine honey and balsamic vinegar to the hot skillet and increase heat to medium high.
  6. Bring the sauce to a slight boil, stirring frequently until the sauce thickens.
  7. Pour the sauce over the cooked chicken and serve.

Clean Meatloaf Muffins with Garlic Mashed Potato Topping

There is nothing like home cooked meatloaf for dinner. I found myself craving meatloaf yesterday so I decided to combine two of my favorites in one dish, garlic mashed potatoes and meatloaf, it was a success! The end result was a delicious comfort meal that was still healthy and clean. It was simple and quick to prepare. Cooking the meatloaf in muffin tins speeds up the cooking process and also helps with portion control.

Clean Meatloaf Muffins with Garlic Mashed Potato Topping

Total time: 45 minutes

Yields: 6 servings (2 muffins each)

Ingredients:

Garlic Mashed Potatoes:

  • 4 medium organic red potatoes
  • 2 tbsp unsweetened almond milk
  • 1/2 tsp onion powder
  • 1 tbsp unsalted butter
  • 1 tsp minced garlic
  • 1 tbsp Parmesan cheese
  • dash of salt

Meatloaf Muffins:

  • 1.25 lb lean ground beef (preferably grass fed)
  • 1/4 cup gluten free bread crumbs (I used Glutino)
  • 1 egg
  • 2 tbsp unsweetened almond milk
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • dash salt and pepper

Other ingredients:

  • reduced sugar ketchup
  • cooking spray

 

Directions:

Garlic Mashed Potatoes:

  1. Bring a large pot of water to a boil, add a dash of salt to water. Clean and slice potatoes into cubes, leave skin on. Add potatoes to boiling water and boil for 20 or until soft.
  2. Strain cooked potatoes. Return potatoes to pot and add all remaining ingredients. Mash potatoes thoroughly and mix all ingredients in well.
  3. Set potatoes aside until needed.

Meatloaf Muffins:

  1. Heat oven to 375 degrees. Coat 12 cup muffin tin with cooking spray.
  2. Combine ground beef with ingredients, mix well. Press 1/4 cup of mixture into each tin.
  3. Top meatloaf mixture with 1 tsp of reduced sugar ketchup and top with 1 – 2 tbsp of garlic mashed potatoes.
  4. Add muffins to preheated oven and cook for 15-20 minutes or until meat is cooked.
  5. Remove and let cool for 5 minutes. Serve with a side salad or vegetable of choice. Enjoy!

Skirt Steak Burrito Bowl

During the week I try to keep my meals quick and simple. After a long work day and going to the gym the last thing I want to do is be in the kitchen cooking dinner for a while. I whipped up this tasty burrito bowl last night, it was the perfect week night dinner for my boyfriend and I .

This dish reminds me of Chipotle’s Burrito Bowls (one of my favorites), however, Chipotle’s menu items can have a lot of sodium and extra oils. If you’re looking for an easy and healthy dinner give a Skirt Steak Burrito Bowl a try!

 

Skirt Steak Burrito Bowl

Total time: 15-20 minutes

Yields: 3-4 servings

Ingredients:

  • 1 lb skirt steak, cubed
  • 1 tbsp extra virgin olive oil
  • 1 can of black beans, reduced sodium
  • 2 cups brown rice, cooked or boil in a bag
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp Mrs. Dash Southwestern Chipotle seasoning
  • 1 tsp fresh lime juice
  • 1/2 tbsp cilantro, chopped

 

Directions:

  1. Add olive oil to a large skillet and heat on medium. Season beans with garlic powder and onion  powder, begin to heat in a medium skillet. Begin cooking rice or heating cooked rice.
  2. Add chopped steak to hot skillet, season with Mrs. Dash and lime juice. Cook steak until desired doneness.
  3. Add chopped cilantro to cooked rice and stir well.
  4. Add rice, black beans, and steak to a bowl. Top with desired toppings; plain greek yogurt, cheese, avocado, hot sauce, salsa, etc.
  5. Eat up and enjoy!

Healthy Marinated Steak Kabobs

Marinating meats and vegetables is my favorite way to add flavor to a dish. A lot of store bought marinades are high in sodium so I prefer to make my own. Making a marinade is simple and cheap, all it takes is a few flavorful ingredients. This marinade took me a couple minutes to prepare and I promise this is one of the best marinades I have ever tried.

The combination of lime juice and cayenne pepper adds a unique smoked flavor to an already delicious meal. Did I mention how simple this healthy and tasty dinner was to prepare? I marinated the steak for 2 hours because that’s all the time I had but if you are able to plan ahead I highly recommend marinating the steak for 24 hours. This marinade would do well with other meats like chicken or fish. Give it a try… I promise you will not regret it!

Healthy Marinated Steak Kabobs

Total time: 2+ hours of marinating and 15 minutes of cooking

Yields: 4 servings

Ingredients:

  • 1 pound filet of sirloin
  • 1 red bell pepper
  • 1 green bell pepper
  • 1/2 yellow onion
  • 1/4 cup lime juice
  • 1/3 cup water
  • 2 tbsp extra virgin olive oil
  • 1 tsp minced garlic
  • 2 tsp soy sauce
  • 1 tsp sea salt
  • 1/2 tsp ground cayenne pepper
  • 1/2 tsp ground black pepper

Directions:

  1. Cut steak into 2 inch cubes. Combine lime juice, water, olive oil, garlic, soy sauce, sea salt, cayenne pepper, and black pepper in a large ziploc bag and mix well.
  2. Add steak to mixed marinade and put in fridge for at least 2 hours.
  3. Heat charcoal grill or gas grill to medium.
  4. Cut onion and peppers into 2 inch squares. String marinated steak, onions, and peppers onto skewers.
  5. Cook kabobs for 5-8 minutes on each side or until desired doneness.
  6. Combine kabobs with brown rice or whole wheat tortillas. Enjoy!

Parmesan Crusted Asparagus

Asparagus is packed with nutrients and is beneficial when added to any type of diet. Asparagus is an excellent source of fiber and vitamins A, C, E and K. Asparagus helps rid the body of excess salts and is packed with antioxidants. Are you looking to relieve yourself from bloating and retained water weight? Add asparagus to your diet and you will see why this vegetable is a key ingredient to any healthy and balanced diet.

Let’s face it asparagus is not everyone’s go to vegetable. The good thing about asparagus is that there are so many ways to cook it and change it up. You can chop it up and throw it in a stir fry, bake it with your favorite seasonings, or add it to your favorite casserole. This recipe is my favorite way to prepare asparagus. Parmesan Crusted Asparagus compliments any dish. This healthy and nutrient packed side dish will keep you wanting more.

Parmesan Crusted Asparagus

Total time: 15 minutes

Yields: 4 servings (8-10 stalks per serving)

Ingredients:

  • 1 large bundle of asparagus
  • 1 tbsp olive oil
  • 1-2 tbsp grated Parmesan cheese

Directions:

  1. Pre-heat oven to 425 degrees. Wash and cut the hard ends off of asparagus.
  2. Spray a baking sheet with non stick cooking spray. Place washed and cut asparagus onto baking sheet.
  3. Drizzle 1 tbsp olive oil evenly over asparagus. Follow with 1-2 tbsp grated Parmesan cheese.
  4. Add to oven and bake for 10-15 minutes or until desired doneness.

Spicy Sweet Potato Fries

Eating clean does not mean your meals have to be bland and boring. There are plenty of tasty and clean recipes out there… you just have to look! Eating clean introduced me to a lot of unique spices and flavors. I actually did not like spicy food of any kind before eating healthier meals. I guess using them so often to add flavor to my meals has increased my tolerance to spices.

I found these tasty little fries on Muffin Topless‘ blog. All of the different spices combined create a mildly spicy and smokey flavor. This recipe changes it up for your taste buds if you’re tired of eating sweet potatoes or if you’re not a fan of sweet potatoes. Give this a try next time you’re making burgers!

Spicy and Clean Sweet Potato Fries

Ingredients:

  • 2 large sweet potatoes
  • 1/4 cup liquid egg whites (or 2 egg whites)
  • tsp chili powder
  • tsp garlic powder
  • tsp oregano
  • tsp ground cumin
  • tsp sea salt
  • 1/2 tsp cayenne pepper
  • 1/2 tsp ground black pepper

 

Directions:

  1. Pre-heat oven to 450 degrees.
  2. Chop sweet potatoes into classic french fry shapes. Try to keep them an even thickness or they will not cook properly.
  3. Add uncooked sweet potatoes to a large bowl (preferably one with a lid, it makes it easier). Add egg whites and toss until the potatoes are coated.
  4. Combine all spices in a small bowl and mix. Add mixed spices on top of your potatoes in large bowl and toss until all fries are lightly coated with spices.
  5. Spray a cookie sheet with nonstick spray and spread the fries out evenly.
  6. Bake for 18-20 minutes. Flip the fries and bake for an additional 15 minutes or until desired consistency. Total cook time should be about 35 minutes.
  7. For extra crispy fries: Turn your oven to broil for a few minutes after the full 35 minutes cook time is up.

Serve warm and enjoy 🙂

Healthy Teriyaki Chicken Burgers

I wanted to change up my usual lean burgers last night and decided to try making healthy teriyaki chicken burgers. They came out so moist and full of flavor. The best part… it only took 15 minutes to prepare from start to finish! This is a great option for a busy week night meal because it has minimal ingredients and leaves little mess to clean up.

If you’re looking to change up dinner tonight while keeping things simple and healthy, give this recipe a try!

Healthy Teriyaki Chicken Burgers

Ingredients:

  • 1 lb lean ground chicken
  • 1/4 cup Mrs. Dash Sweet Teriyaki Marinade
  • 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1/4 cup quick cooking oats

 

Directions:

  1. Spray a large skillet with non-stick cooking spray and heat on medium.
  2. Combine ground chicken, Mrs. Dash, salt, pepper, and oats. Mix well and form into 4-5 patties.
  3. Add patties to heated skillet and cook for 5 minutes on each side or until no longer pink.
  4. Serve on whole wheat buns and enjoy 🙂

Greek Pita Burgers with Tzatziki Sauce

My boyfriend decided to make us dinner last night and whipped up these tasty little greek burgers. He found this recipe on Betty Crocker and we changed a few things to make it a healthy meal. I am a big fan of greek food and I love tzatziki sauce. I never thought about making my own sauce but it was really easy! This recipe was a nice change from our usual burgers and it was a fairly simple meal to prepare.

 

Greek Pita Burgers with Tzatziki Sauce

Ingredients: 

Tzatziki Sauce

  • 1/2 medium cucumber, peeled and shredded
  • 1 cup non-fat plain greek yogurt
  • 1/4 cup green onions, chopped
  • 1 clove garlic, finely chopped
  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • 1/4 tsp salt

 

Burgers

  • 1 lb lean grass fed ground beef
  • 1/2 cup frozen chopped spinach, (thawed) squeezed to drain
  • 1/3 cup crumbled feta cheese
  • 1/4 cup finely chopped red onion
  • 2 cloves garlic, finely chopped
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 5 Ezekiel 4:9 Whole Grain Pocket Breads
  • 2 medium tomatoes, sliced
  • 4 leaves romaine lettuce, torn in half

 

Directions:

  1. Place shredded cucumber in clean dish towel; squeeze to remove any excess liquid. In small bowl, mix cucumber and remaining sauce ingredients. Cover; refrigerate until serving time.
  2. Heat gas or charcoal grill. In large bowl, mix all burger ingredients except pocket bread, tomatoes, and lettuce. Shape into 5 patties. Place patties on grill over medium heat. Cover grill; cook 5 to 8 minutes, turning once, until meat thermometer inserted in center of patties reads 160°F.
  3. Spoon 2 tbsp sauce on bottom half of each pocket bread. Top with burger, tomato and lettuce. Serve with a side salad or a vegetable. Enjoy 🙂

Healthy Thanksgiving Recipes

The holidays are a time to enjoy good food and good company. I think it’s safe to say that we all gain a few pounds around November and December. The mix of unhealthy food and a hectic schedule is what does it for me. I let myself indulge a little around the holidays, however, there are ways to make holiday dishes healthier.

I compiled a list of healthy Thanksgiving recipes that I hope you will try and enjoy. These healthy recipes include low fat, gluten free, reduced sodium, and sugar free versions of your favorite recipes. Enjoy the holidays while keeping off those extra pounds.

Fit Men Cook’s Hearty Protein Cornbread is the perfect recipe for those that like to enjoy bread on Thanksgiving. With 8 grams of protein per serving you can indulge while feeding those muscles.

 

100 Days of Real Food’s Sweet Potato Casserole is a healthy spin to the traditional Thanksgiving side dish. A typical sweet potato casserole is loaded with unnecessary sugars and fat. You can dig into this delicious sweet potato casserole without feeling guilty.

Wellness Mama’s Cauliflower Mashed Potatoes is an option for those that are seeking low carb Thanksgiving side dishes. I am sure we will all overload on carbs a little bit this holiday but why not opt for a side that is lower in carbohydrates and higher in nutrients and protein?

 

Fit Men Cook’s Ezekiel Bread Stuffing is just as good, if not better, than store bought stuffing. This stuffing is packed with protein and nutrients that you will not find in your typical stuffing. You can easily make this dish gluten free by using Ezekiel’s gluten free bread.

Looking for a healthier vegetable side dish? Give Dextonista’s Clean Green Bean Casserole a try. Green bean casserole is one of my favorite dishes but I know it is usually loaded with sodium and extra fat. This guilt free version has all the flavors without the added sodium and fat.

My very own Parmesan Crusted Asparagus is an excellent option for a healthier Thanksgiving side dish. Asparagus is loaded with vitamins, fiber, and antioxidants. It also helps flush your body of extra sodium and can relieve bloating. Sound too good to be true? Asparagus might just help relieve you of that Thanksgiving bloat.

You can’t fully enjoy Thanksgiving without having dessert. Busy But Healthy’s Pumpkin Cheesecake Protein Bars will satisfy that sweet tooth while providing protein and nutrients.

I found a dessert that is gluten and dairy free with all of the sweet flavors we look for in a dessert. Raia’s Recipes’ Fudgy Black Bean Brownies will be a favorite for those that have food allergies to gluten or dairy.

We have a high protein and a gluten and dairy free dessert but what about sugar free options? I found a No Bake Sugar Free Cheesecake on All Recipes. This is a great option for anyone that is diabetic or one that might want a sugar free option on Thanksgiving.

This list of healthy Thanksgiving recipes would not be complete without an alcoholic beverage. Family Fresh Cooking’s Tipsy Lemonade Iced Tea will help wash all of that delicious Thanksgiving food down. I come from a southern family and we always have sweet tea on Thanksgiving. This is a nice twist for the adults on Thanksgiving. This recipe includes natural sweetener so you can enjoy yourself without drinking a cocktail full of added sugar.

I hope you and your family have a Happy Thanksgiving 🙂

Healthy Mahi Mahi Tacos

I was looking for a meal to make for dinner when I found a fish taco recipe similar to this. I changed a few things to make it a healthy recipe and I was happy with how good it came out! The nectarine avocado salsa is delicious and compliments the fish and zesty “sour cream” nicely. These are full of flavor without the added fat and oil.

 

Healthy Mahi Mahi Tacos

* You will want to prepare the salsa first before you start anything else as this should chill in the fridge for 30 minutes to an hour.

Nectarine Avocado Salsa Ingredients:
• 2 cups finely diced nectarines (2 to 3)
• 1/2 cup chopped red bell pepper
• 1/4 cup minced red onion
• 2 tablespoons minced fresh cilantro
• 1 1/2 tablespoons fresh lime juice
• 1 tablespoon minced seeded jalapeño pepper
• 1 teaspoon minced garlic
• 1/4 teaspoon kosher salt
• 1 avocado, diced

Preparation:
1. Combine first 8 ingredients; cover and chill 30 minutes to 1 hour. Just before serving, stir in diced avocado.

Zesty “Sour Cream” Ingredients:
• 1 cup plain non-fat greek yogurt
• 2 tbsp minced fresh cilantro
• 2 tbsp fresh lime juice
• 1 tsp hot sauce
• ¼ tsp kosher salt

Preparation:
1. Stir all ingredients. Serve slightly chilled.

Mahi Mahi Taco Ingredients:
• 1 teaspoon kosher salt
• 1 teaspoon ground cumin
• 1/4 teaspoon dried oregano
• 1/8 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 1/8 teaspoon cayenne pepper
• 4 (4-ounce) mahi mahi fillets
• 8 corn tortillas
• Cooking spray

Directions:
1. Combine first 6 ingredients, and sprinkle over all surfaces of the fish. Spray a large skillet with non stick cooking spray and heat on medium. Add fish to pan and cook for 4 minutes on each side until fish becomes opaque and begins to flake. Remove fish, and break into chunks.
2. Lightly coat tortillas with cooking spray, and heat in pan for 1 to 2 minutes each side.
3. Fill each tortilla with fish and top with nectarine salsa and zesty “sour cream”. Serve immediately.