Here’s a new fitness dinner to add into your meal rotation. It’s quick and easy enough to make on a busy weeknight, and leftovers are wonderful packed for small meals the next day.
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need
- ¼ cup grainy Dijon mustard
- 1 tablespoon raw honey
- 1 bunch curly kale, stemmed and chopped
- 2 shallots, chopped
- 1 tablespoon sesame oil
- 4 salmon fillets
Instructions
- Preheat the oven to 400 F. Combine the mustard and honey in small bowl.
- Salt and pepper the salmon and spread the tops with mustard mixture.
- In baking pan mix the kale and shallots with sesame oil, salt and pepper. Top with the fillets and roast for 15-20 minutes, until flaky. Drizzle with lemon juice.
Nutritional Analysis
One serving equals: 208 calories, 6g fat, 8g carbohydrate, 4g sugar, 212mg sodium, 2g fiber, and 20g protein
This quick and easy recipe combines chicken, sweet potato, butter beans, green beans and tangy BBQ sauce. It’s simple, the meat turns out tender, and there’s virtually no clean up!
Be sure to slice the sweet potato very thin, as you want it to be tender at the end of the 30-minute baking time. This is also why we are using thin sliced chicken breast, in order to make sure that the meat is cook through.
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need
- 2 shallots, thinly sliced into half moons
- 1 sweet potato, peeled and thinly sliced into half moons
- 1 cup green beans, trimmed and cut into 1 inch pieces
- 1 (16 ounce) can butter beans
- ½ cup natural BBQ sauce (avoid ones with added sugars)
- 4 chicken breast, thin sliced
- 2 tablespoons fresh chives, minced
Instructions
- Preheat the oven to 400º F.
- In a large bowl toss the shallots, sweet potatoes, green beans and butter beans with half of the BBQ sauce. Rub the remaining sauce over the chicken breasts.
- Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
- Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
- Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!
Nutritional Analysis
One serving equals: 268 calories, 4g fat, 22g carbohydrate, 3g sugar, 625mg sodium, 5g fiber, and 35g protein
Vegetables are an important part of a healthy, balanced diet. You won’t find a recipe that as simple and delicious as this one for roasted vegetables. It’s a classic!I like to leave the root veggies undisturbed when adding the green beans, so that they have one really nicely charred side to them at the end of the cook time. The onions become mouthwateringly tender.
Feel free to use other veggies, such as sweet potato, beets, cauliflower, or bell peppers.
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 3 parsnips, peeled and cut into large chunks
- 8 large carrots, peeled and cut into large chunks
- 1 red onion, cut into thick wedges
- 1 tablespoon olive oil
- sea salt and black pepper
- ½ pound green beans, trimmed
Instructions
- Preheat the oven to 425 degrees F. Lightly grease a rimmed baking sheet with olive oil.
- In a large bowl, toss the parsnips, carrots and onion with the olive oil and generously season with salt and pepper. Arrange on the prepared baking sheet in a single layer. Roast in the preheated oven for 30 minutes.
- After 30 minutes, add the green beans on top of the roasting veggies and place back in the oven for an additional 15 minutes. Mix the veggies together and serve. Enjoy!
Nutritional Analysis
One serving equals: 95 calories, 3g fat, 18g carbohydrate, 7g sugar, 138mg sodium, 5g fiber, and 2g protein
Is there anything better than single skillet dinners? I wish every meal only required a single pot, pan or skillet! That would sure save us some clean up time. This recipe, for Skillet Fried Chicken with Apple, is everything that a comforting, cold weather dinner should be. The chicken is lightly coated in coconut flour, giving it the feel of fried chicken without the extra fat, calories and guilt. Apple cider and fresh apples along with fresh sage bring seasonal flavors and close-your-eyes worthy taste.
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 2 pounds chicken tenders
- sea salt and black pepper
- ¼ cup coconut flour
- 3 tablespoons coconut oil, divided
- 1 yellow onion, chopped
- 1 tablespoon garlic, minced
- ¾ cup broth (chicken or bone)
- ¾ cup Apple Cider
- 2 apples, seeded and diced
- 1 tablespoon apple cider vinegar
- 1 tablespoon fresh sage leaves, minced (use the smallest leaves intact as garnish)
Instructions
- Season the chicken tenders on both sides with salt and pepper. Set 1 Tablespoon of the coconut flour aside, and dredge the chicken through the remaining coconut flour, shaking off the excess.
- In a 12-inch skillet place 2 Tablespoons of the coconut oil over medium-high heat. Add the chicken and cook until browned, about 7 minutes per side. Transfer the chicken to a plate and tent with foil.
- Add the remaining 1 Tablespoon of coconut oil to the same skillet over medium-high heat. Add the onions and garlic; cook for 5 minutes. Stir in the remaining 1 Tablespoon of coconut flour and cook for another 2 minutes.
- Deglaze the skillet with the broth and cider and bring to a boil. Reduce the heat to medium and simmer until it thickens, about 5 minutes.
- Add the apples, vinegar and sage. Season to taste with salt and pepper. Simmer until the apples soften, about 5 minutes. Add the chicken back to the skillet, and cover with the sauce. Garnish with fresh sage leaves. Enjoy!
Nutritional Analysis
One serving equals: 216 calories, 12g fat, 21g carbohydrate, 12g sugar, 265mg sodium, 3g fiber, and 29g protein
Making a big pot of rustic spaghetti sauce is one of the most gratifying things you can do as a home cook. The welcoming aroma rising from the pot makes coming home a heartwarming experience.
To make this Ground Turkey Spaghetti Sauce as good-for-you as it is good-smelling, I’ve packed it with ground turkey, loads of chopped veggies and mouthwatering Italian flavors.
Serve it up over veggie noodles or braised cabbage for a fitness meal at its finest!
Courtesy of RealHealthyRecipes.com
Servings: 16
Here’s what you need
- 1 tablespoon olive oil
- 2 tablespoons garlic, minced
- 1 yellow onion, minced
- 1 Fennel Bulb, minced
- 3 zucchini, diced
- 2 pounds Lean Ground Turkey
- 1 (28 oz) can crushed tomatoes
- 2 (6 oz) cans tomato paste
- 2 (8 oz) cans tomato sauce
- 1 cup water
- 1 tablespoon coconut palm sugar
- 1 teaspoon dried basil
- 2 teaspoons Italian seasoning blend
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
Instructions
- Place an extra-large nonstick skillet or medium saucepan over medium heat. Add the olive oil and warm for 3 minutes. Add the garlic, onion and fennel bulb. Sauté, mixing often, for 5 minutes, until the onion is tender. Add the zucchini and continue to cook for 5 minutes.
- Add the ground turkey and cook, stirring and breaking the turkey apart with your spoon or spatula, until all the pink is gone. Drain the pan, then return to medium heat.
- Add the crushed tomato, tomato paste, and tomato sauce to the pan and mix until well combined. Add the water, coconut sugar, basil, Italian seasoning, salt and pepper. Decrease the heat to low and simmer for 20 minutes. Season with additional salt and pepper as needed.
- Serve this hearty sauce warm over braised cabbage, veggie noodles, baked sweet potato or whatever else your heart desires. Enjoy!
Nutritional Analysis
One serving equals: 319 calories, 6g fat, 12g carbohydrate, 7g sugar, 451mg sodium, 4g fiber, and 56g protein