Tuscan Chicken with Olives and Capers

This chicken dish gets bold flavor from capers, tomatoes, and olives. Give it even more richness with kalamata or other specialty olives.

Healthy Tuscan Chicken with Olives and Capers Recipe

Tuscan Chicken with Olives and Capers Recipe

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil, divided use
4 (4-oz) raw chicken breasts, boneless, skinless
4 medium shallots, chopped
2 cloves garlic, chopped
1 (15-oz) can diced tomatoes, no salt added
1 bay leaf
2 tsp. chopped fresh thyme
Ground black pepper (to taste; optional)
1 Tbsp. capers
2 Tbsp. sliced black olives
2 cups cooked brown rice

Preparation:
1. Heat 1 tsp. oil in medium skillet over medium-high heat.
2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.
3. Heat remaining 1 tsp. oil over medium-high heat.
4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, or until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add tomatoes, bay leaf, and thyme. Season with pepper if desired; cook, stirring occasionally, for 10 minutes.
7. Add capers, olives, and chicken; cook, stirring occasionally, for 10 minutes, or until chicken is no longer pink in the middle. Remove bay leaf.
8. Divide rice evenly between four serving plates. Top with chicken breast and sauce.

Nutritional Information (per serving):
Calories: 298
Fat: 7 g
Carbohydrates: 33 g (Fiber: 4 g; Sugar: 4 g)
Protein: 26 g

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Pumpkin Risotto

Risotto is comfort food, pure and simple, but it can be loaded with high-fat ingredients. That’s why I created this delicious, lighter version with pumpkin, sage, and brown arborio rice (if you can’t find it, brown rice will do).

Pumpkin Risotto Healthy Recipe

Pumpkin Risotto

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: 1 hr.
Yield: 6 servings, about ¾ cup each

Ingredients:
4 cups low-sodium organic vegetable broth
3½ cups water
1 Tbsp. olive oil
3 medium shallots, finely chopped
2 cloves garlic, finely chopped
½ cup dry white wine (or water)
1¼ cups dry brown Arborio rice
2½ cups cubed raw pumpkin (½-inch cubes)
¼ cup Parmesan cheese
2 Tbsp. chopped fresh sage
¼ tsp. ground black pepper

Preparation:
1. Heat broth and water in large saucepan over medium heat. Do not boil. Set aside.
2. Heat oil in large skillet over medium-high heat.
3. Add shallots; cook, stirring frequently, for 3 to 4 minutes, or until shallots are translucent.
4. Add garlic; cook, stirring frequently, for 1 minute.
5. Add wine; cook, stirring frequently, for 1 minute, or until wine evaporates.
6. Add rice; cook, stirring frequently, for 1 minute.
7. Add 1 cup broth mixture; cook, stirring frequently, for 6 minutes, or until liquid is almost completely absorbed.
8. Add remaining broth mixture ½ cup at a time; cook, stirring constantly. Add the next ½ cup after the first ½ cup is absorbed. (This will take about 50 minutes.)
9. Add pumpkin during the last 15 minutes of cooking.
10. After all the broth mixture has been added, add cheese, sage, and pepper; mix well.
11. Serve immediately.

Nutrition Facts (Per Serving):
Calories: 220
Total Fat: 4 g
Total Carbohydrates: 38 g (Fiber: 2 g; Sugars: 3 g)
Protein: 5 g

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Shrimp Tacos

These seasoned shrimp tacos get spice and flavor from cumin and chili powder and are topped with lots of fresh veggies.

Shrimp Taco Recipe

Shrimp Tacos

Total Time: 18 min.
Prep Time: 15 min.
Cooking Time: 3 min.
Yield: 4 servings, 2 tacos each

Ingredients:
1½ tsp. olive oil
2 cloves garlic, crushed
¾ tsp. ground cumin, divided use
½ tsp. ground chili powder
1 lb. raw medium shrimp, cleaned, deveined
¼ cup nonfat plain Greek yogurt
1 tsp. finely chopped lime peel
2 Tbsp. fresh lime juice
2 Tbsp. chopped cilantro
8 corn tortillas (or 6-inch whole wheat tortillas), warm
1 cup shredded red and green cabbage
1 medium tomato, chopped
1 medium avocado, sliced
Fresh cilantro sprigs (for garnish; optional)
Fresh lime wedges (for garnish; optional)

Preparation:
1. Combine oil, garlic, ½ tsp. cumin, chili powder, and shrimp in a medium bowl; mix well. Set aside.
2. Combine yogurt, remaining ¼ tsp. cumin, lime peel, lime juice, and cilantro in a small bowl; mix well. Set aside.
3. Heat medium nonstick skillet over medium-high heat.
4. Add shrimp mixture; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is firm and opaque.
5. Top each tortilla evenly with cabbage, tomato, shrimp, and avocado.
6. Garnish with cilantro and lime if desired; drizzle each taco with a small spoonful of yogurt mixture.

Nutrition Facts (Per Serving):
Calories: 308
Total Fat: 12 g
Total Carbohydrates: 33 g (Fiber: 8 g; Sugars: 3 g)
Protein: 21 g

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Spicy Shredded Pork Tacos with Pineapple Salsa

Sweet pineapple and crunchy radishes go perfectly with tender, slow-cooked pork loin in these mouth-watering tacos.

Spicy Shredded Pork Tacos Recipe

Spicy Shredded Pork Tacos with Pineapple Salsa

Total Time: 4 hrs. 30 min.
Prep Time: 10 min.
Cooking Time: 4 hours
Yield: 4 servings, 2 tacos each

Ingredients:
1 lb. raw pork loin, boneless, visible fat removed, cut into 4 large pieces
1 (7-oz.) can sliced jalapeños (optional)
1½ cups tomatillo salsa (or salsa verde)
½ cup finely cubed fresh pineapple
2 medium shallots, finely chopped
2 Tbsp. fresh lime juice
¼ tsp. ground cumin
8 corn tortillas (or 6-inch whole wheat tortillas), warm
½ cup thinly sliced radishes

Preparation:
1. Place pork loin, jalapenos, and tomatillo salsa in a slow cooker. Cook on high for 3 to 4 hours, or until pork is no longer pink and shreds easily.
2. Remove pork from liquid. Cool for 20 minutes. Shred pork, discarding any visible fat.
3. Combine pineapple, shallots, lime juice, and cumin; mix well. Set aside.
4. Top each tortilla evenly with pork, salsa, and radishes.

Nutrition Facts (per Serving):
Calories: 301
Fat: 7 g
Carbohydrates: 31 g (Fiber: 5 g; Sugars: 4 g)
Protein: 25 g

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Chicken and Veggie Fajitas

It’s officially summer… and today is TACO TUESDAY! Let’s celebrate with this Mexican-inspired delicious restaurant favorite that is easy to make at home! Our fajita version is healthy and packed with a rainbow of vegetables.

Chicken and Veggie Healthy Fajitas Recipe

Chicken & Veggie Fajitas

Total Time: 53 min.
Prep Time: 15 min.
Cooking Time: 7 min.
Yield: 4 servings, 2 fajitas each

Ingredients:
1 tsp. chili powder
1 dash sea salt
½ tsp. ground cumin
½ tsp. garlic powder
2 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless, cut into ½-inch strips
½ medium green bell pepper, cut into thin strips
½ medium red bell pepper, cut into thin strips
½ medium yellow bell pepper, cut into thin strips
½ medium red onion, thinly sliced
1 yellow (or orange) carrot, sliced thin
1 Tbsp. fresh lime juice
8 (6-inch) whole wheat (or corn) tortillas, warm
½ cup fresh tomato salsa (pico de gallo)
Lime wedges (for garnish; optional)

Preparation:
1. Combine chili powder, salt, cumin, garlic powder, and 1 tsp. oil in large re-sealable plastic bag.
2. Add chicken; mix gently to coat. Refrigerate for 30 minutes.
3. Heat remaining 1 tsp .oil in large nonstick skillet over medium-high heat. Empty contents of bag into skillet; cook, stirring frequently, for 2 to 3 minutes.
4. Add bell peppers, onion, and carrot; cook, stirring frequently, for 3 to 4 minutes, or until chicken is cooked through and vegetables are tender-crisp. Remove from heat.
5. Add lime juice; mix well.
6. Top each tortilla evenly with chicken mixture and salsa; garnish with lime wedges if desired.

Nutrition Facts (per serving):
Calories: 326
Total Fat: 9 g
Total Carbs: 32 g (Fiber: 3 g; Sugars: 3 g)
Protein: 28 g

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Chicken & Quinoa Stuffed Bell Peppers

Last night I felt like I creating something more glamorous than my usual, but delicious, chicken and veggie stir-fry. So I got a little creative and decided to take my Mexican stir fry recipe and through it into halved bell peppers! We all LOVED IT!!! Thought I’d share this fun healthy recipe with you so you can try it at home this week! Let me know what you think!

Chicken and Quinoa Stuffed Bell Peppers Healthy Recipe

Chicken & Quinoa Stuffed Bell Peppers

Let’s get cooking!

1. Cut Bell Peppers in half (one per person), and roast them for 15-20 minutes in the oven with a drizzle of olive oil and pepper or seasonings of choice.

2. Create the stir Fry- I mix and grill up the veggies in a wok first (onions, mushrooms, corn, black beans, leeks, zucchini, spinach, and garlic) with a spoonful of Trader Joe’s Enchilada Sauce!

3. Then add quinoa or brown Rice or and chicken chunks or ground turkey to the wok and mix it all together.

4. Spoon stir fry into 1/2 roster bell pepper, sprinkle with a little cheese, toss back into the oven for 15-20 mins at 350 degrees and BOOM, you are ready to ENJOY!

5. You can add a slice of avocado or salsa on top when plated, just as a little extra bonus!

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Huevos Rancheros

This Mexican egg dish makes a perfect breakfast/brunch! The recipe is already protein-packed, but you can add black beans to up the grams (and flavor) even more!

Huevos rancheros healthy recipe

Huevos Rancheros

Total Time: 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
1 medium onion, chopped
1 (14.5-oz.) can diced tomatoes
1 (4-oz.) can diced green chiles
½ tsp. ground chili powder
¼ tsp. sea salt
Nonstick cooking spray
4 large eggs
4 corn tortillas, warm
2 Tbsp. finely chopped red onion
2 Tbsp. shredded Monterey jack cheese
Cilantro leaves (for garnish; optional)

Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add tomatoes and green chiles; cook, stirring occasionally, for 10 minutes.
4. Season with chili powder and salt; cook, stirring frequently, for 5 minutes. Remove from heat. Set aside.
5. Heat large nonstick skillet, lightly coated with spray, over medium heat.
6. Add eggs one at a time, taking care egg whites don’t touch; cook, covered, for 3 minutes. Remove lid. Cook to desired yolk consistency. Remove from heat.
7. Top each tortilla evenly with onion mixture. Top gently with egg and top evenly with red onion and cheese.
8. Garnish with a cilantro leaf if desired.

Nutritional Information (per serving):
Calories: 191
Total Fat: 9 g
Carbohydrates: 19 g (Fiber: 3 g; Sugar: 5 g)
Protein: 9 g

Sweet Corn Zucchini Pie

HAPPY PI DAYYYY!! 3.14!!!! In honor of the holiday (and it falls on Tasty Tuesday which has to be so rare and lucky!) I wanted to share with you two of my favorite PIE recipes today! One savory and, later today, one sweet!!! This sweet corn and zucchini pie has me wrapped around its cheesy, melty, vegetarian-ness.

Happy Pi(e) Day!!! Sweet Corn Zucchini Pie Recipe

Sweet Corn Zucchini Pie

Serves: 6-8

Ingredients:
3 tablespoons olive oil
half of a yellow onion, diced
2 ears sweet corn
2 large zucchini, sliced very thinly (about 4 cups)
8 ounces sliced mushrooms
1 tablespoon dried basil
1 teaspoon dried oregano
½ teaspoon salt
8 ounces shredded cheese (I used both almond cheese and lite Mozzarella)
4 eggs, beaten

Instructions:
Preheat the oven to 375 degrees.
Heat the olive oil in a large, deep skillet over medium high heat.
Add the onions, zucchini, and mushrooms.
While the veggies sauté, cut the corn kernels off the cob. Add them to the pan and continue to sauté until the veggies are soft, 5-10 minutes.
Remove from heat.
Once the mixture has cooled for a few minutes, stir in the basil, oregano, salt, cheese, and the beaten egg.
Line a pie pan (9-inch or larger) with parchment paper or just grease a pan with nonstick spray.
Transfer the mixture to the pan. Arrange the top so the zucchini slices lay flat and look nice.
Top with a little extra cheese for looks, cover with greased foil, and bake for 20 minutes.
Remove foil and bake for an additional 5 minutes to brown the top.
Let stand for 10-15 minutes before cutting into slices.

Notes:
It will bubble up a little bit as it bakes, so put a pan under to catch drips if it’s really full. Also, there was a little extra watery-ness (about 2 tablespoons) in the bottom of my pan when I sliced it, but the pieces held together perfectly so no big deal. I think the moisture could be prevented by just being a little more patient before cutting.

I sprinkled mine with fresh herbs (parsley and cilantro) like I always do on everything. Basil would also be yummy.

 

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Beef and Broccoli with Red Bell Pepper Recipe

This healthy broccoli and beef stir-fry gets vibrant color and a boost of vitamin C from red bell peppers.

Beef and broccoli recipe

beef and broccoli with red bell pepper

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings, 1 cup each

Ingredients:
¼ cup reduced-sodium soy sauce
6 Tbsp. water, divided use
2 Tbsp. corn starch, divided use
1 Tbsp. raw honey
1 lb. raw top sirloin beef, trimmed of fat and sliced into ½-inch thick pieces
1 tsp. coconut oil
4 cups broccoli florets
2 medium bell peppers, cut into 1-inch cubes
2 cloves garlic, chopped
1 thin slice fresh ginger, peeled, finely chopped

Preparation:
1. Combine soy sauce, 4 Tbsp. water, 1 Tbsp. corn starch, and honey in a small bowl; mix well. Set aside.
2. Combine remaining 1 Tbsp. cornstarch and 2 Tbsp. water in a large bowl; mix well. Add beef. Toss gently to coat.
3. Heat oil in large skillet over medium-high heat.
4. Add beef; cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink. Remove from skillet, keep warm.
5. Add broccoli, bell pepper, garlic, and ginger to skillet; cook, stirring frequently, for 3 to 5 minutes. Place broccoli mixture in beef bowl.
6. Add soy sauce mixture to skillet; cook, stirring constantly, over medium-high heat for 30 seconds, or until thickened.
7. Return beef and broccoli mixture to skillet; cook, for 1 to 2 minutes, or until well mixed and heated through.

Nutrition Facts (per serving):
Calories: 237
Total Fat: 6 g
Total Carbohydrates: 17 g (Fiber: 1 g; Sugar: 8 g)
Protein: 28 g

 

Pita Pizza

Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers and onion, or you can substitute your favorite vegetables.

2017-01-17-pita-pizza

Pita Pizza

Total Time: 18 min.
Prep Time: 10 min.
Cooking Time: 8 min.
Yield: 4 servings

Ingredients:
4 (6½-inch) whole wheat pitas
¾ cup all-natural spaghetti sauce, no salt added
2 fresh basil leaves, chopped
2 oz. shredded mozzarella cheese (½ cup)
¼ medium onion, sliced
1 medium yellow bell pepper, sliced into rings

Preparation:
1. Preheat oven to 350° F.
2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.

Nutrition Facts (per serving):
Calories: 248
Total Fat: 5 g
Total Carbs: 43 g (Fiber: 6 g; Sugars: 2 g)
Protein: 11 g

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