Lemon Parmesan Chicken & Zucchini Skillet Dinner

Lemon Parmesan Chicken & Zucchini Skillet Dinner

I LOVE one-pan meals! This one is loaded with fresh ingredients and flavor!! All you need is about 20 minutes and one skillet, so quick and easy!  AND, clean up is a breeze!! Bonus: It’s low-fat, low-carb, AND high in protein!!

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Lemon Parmesan Chicken & Zucchini Skillet Dinner
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Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
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Instructions
  1. In a small bowl, prepare seasoning mixture and set aside.
  2. Heat a large skillet over medium-high heat and spray with cooking spray. Add chicken and cook 2-3 minutes, or until lightly golden brown on one side. (You will know it is time to flip when the sides/edges facing the pan start to turn white.) Flip and cook on opposite side until chicken is golden brown.
  3. Add half of the seasoning mixture and one tablespoon of lemon juice to the skillet of chicken. Toss the chicken in the mixture, and continue to cook until chicken is cooked through, approximately an additional 1-2 minutes. (Center of larger pieces should register 165 degrees). Transfer to a plate.
  4. Add the zucchini and squash to the same skillet and cook over medium-high heat. Season with the rest of the seasoning mixture, two tablespoons of water, and two tablespoons of lemon juice.
  5. Cook, tossing occasionally until just tender, about 4 minutes. (Note: If pan doesn’t seem big enough to cook the zucchini easily, you could always cook 1/2 at a time. Also, if you desire your zucchini to be more tender and you find it is burning, add 2-4 more tablespoons of water.)
  6. Return chicken to pan with zucchini and squash. Garnish with one tablespoon of lemon zest and parmesan cheese and toss together. Sprinkle with additional parmesan and parsley if desired.
Recipe Notes

 

Banana Bread Muffins

Banana Bread Muffins

I love all things muffins! Muffin recipes are fast to prepare. They are grab and go and freezer-friendly!  These banana bread protein muffins taste just like a piece of banana bread and will make your house smell amazing as they bake! Made without any flour or sugar, they are high in protein, so they’ll keep you feeling fueled and satisfied!

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Banana Bread Muffins
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Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
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Instructions
  1. Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with parchment paper muffin liners.
  2. Place all of the dry ingredients in a blender, and blend until mixture is smooth.
  3. Add wet ingredients and continue to blend or stir until combined.
  4. Divide mixture evenly between 12 muffin tins.
  5. Bake for 18-20 minutes, or until toothpick comes out clean.
Recipe Notes

Substitutions:
3/4 cup egg whites for the eggs
Unsweetened applesauce for the yogurt
1/2 cup sweetener of choice that measures like sugar for the baking stevia

GREEN SMOOTHIE MUFFINS

GREEN SMOOTHIE MUFFINS

If you are in a rush (who isn’t, right?) OR just a little bored with your breakfast choices, give these muffins a try!  They are a great grab-n-go item, you can freeze them, and they are low in fat and chock full of goodness!!! 

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GREEN SMOOTHIE MUFFINS
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Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
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Instructions
  1. Preheat oven to 350 degrees and line a 12-hole muffin tin with liners.
  2. Combine all ingredients in your blender or food processor. Blend until the batter has a smooth consistency and even color.
  3. Portion out between the 12-lined muffin holes.
  4. Bake for 17-20 minutes or until a toothpick inserted into the middle of a muffin comes out clean.
  5. Cool in pan for 10 minutes before transferring the muffins to a cooling rack.
Recipe Notes

Enjoy warm or allow to cool completely before storing in fridge for up to 5 days or in freezer for up to a month.

 

Cashew Butter Cups With Freeze Dried Blueberries

Cashew Butter Cups With Freeze Dried Blueberries

These cashew butter cups are healthy and packed with nutrients!! These are excellent as a dessert or snack. They are low-carb and low-fat and pretty enough to take to your next potluck!!

As noted below, you can switch out the sugar-free maple syrup with honey. However, please note that the nutrition label will change! Each cup will then contain 10 grams of sugar and 15 carbs, as well as 159 calories.

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Cashew Butter Cups With Freeze Dried Blueberries
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Prep Time 10 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Servings
Servings
Ingredients
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Instructions
  1. Line a muffin tin with nonstick muffin liners. Set aside.
  2. Next, place freeze-dried blueberries into a food processor and blend until they turn into a powder.
  3. Place all-natural cashew butter, melted coconut oil, sugar-free maple syrup, 2/3 of the blueberry powder (you’ll use the rest later), and vanilla extract in a medium-size bowl. Mix until combined.
  4. Using a tablespoon, scoop batter into muffin tin. You should get 12 cups.
  5. Sprinkle the top of the cashew butter cups with the rest of the freeze-dried blueberry powder and a sprinkle of sea salt.
  6. Place muffin tin in the freezer and freeze for at least 15 minutes.
  7. Remove from freezer and enjoy!
Recipe Notes

If your batter isn’t easily poured into the cupcake tin, add more melted coconut oil. You do not want your batter to be too thick and sometimes thickness is dependent on how oily your nut butter is.

You can replace sugar-free maple syrup (I like Lakanto brand, which I get from Amazon) with honey.  You can also replace the cashew butter with any other nut butter, such as peanut or almond...just limit it to natural.

You may store the cups in the freezer for up to 3 months!

Crunchy Green Pea Snacks

Crunchy Green Pea Snacks

This recipe is the PERFECT replacement for ANY junk food you are currently inhaling during your nightly TV watching!!! They are salty and crunchy BUT good for you!!! 

Here are few reasons why we should eat more of these little green wonders:

  • calcium
  • iron
  • copper
  • zinc
  • manganese
  • Vitamin K
  • plant protein
  • fiber
  • phytonutrients
  • antioxidants 

Who knew those little green things could pack such a powerful punch of nutrients? So, snack away AND get a great dose of vitamins and minerals, too!!!

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Crunchy Green Pea Snacks
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Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings (1/2 Cup)
Ingredients
Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings (1/2 Cup)
Ingredients
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Instructions
  1. Preheat oven to 375° F. Line large baking sheet with parchment paper. Parchment will make them crispier.
  2. Carefully dry the green peas with a paper towel or clean dish towel, being careful not to mash them.
  3. Place green peas on the baking sheet in a pile. Add coconut oil and garlic salt. Carefully combine until well coated.
  4. Bake for 30 minutes. At the halfway point, stir carefully. Return to oven and continue cooking.
  5. Peas should be about half golden brown and slightly green, as in the photo. Let them cool and enjoy.
Recipe Notes

You may not have any left to store. But, if you do, simply place them in an airtight container on the counter for up to 48 hours.

NOTE: This is the basic recipe. You can customize the flavors with wasabi, Italian spices, curry, Mexican or Asian flavors. Experiment with flavors YOU like!

These also make great croutons on a salad!

Chocolate-Dipped Toasted Coconut Macaroons

Chocolate-Dipped Toasted Coconut Macaroons

These macaroons are crunchy on the outside, chewy on the inside, footed with a perfect layer of dark chocolate, and so deliciously snackable and somewhat addicting, that portion control is paramount! They are also top of the list on our Fueled & Fit EDGE 90-Day Challenge because they are low-fat, low-carb and low-sugar! So, when you are craving something a little sweet OR needing something to take to a potluck–THIS is one of your go-to desserts or snacks!

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Chocolate-Dipped Toasted Coconut Macaroons
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Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
Dozen
Ingredients
Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
Dozen
Ingredients
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Instructions
  1. Preheat your oven to 350 F.
  2. Line two baking sheets with parchment paper and evenly spread the shredded coconut over the sheets.
  3. Bake for approximately 15 minutes, removing and stirring every 5 minutes.
  4. Separate 4 egg whites into a bowl and add the pinch of salt.
  5. Beat the eggs on high until almost stiff peaks are formed.
  6. Slowly add in the heated honey about 1 tsp at a time, beating simultaneously.
  7. Once all the honey is added, beat the egg whites until stiff peaks are formed. {Note: stiff peaks are marked by when you shake the beaters and the peaks of egg white foam do not move or wiggle.}
  8. Fold in the cooled and toasted unsweetened coconut with a large spatula.
  9. Line the baking sheets with more parchment paper.
  10. Using a gallon-sized Ziploc bag, spoon the egg white/coconut mixture into the bag filling towards one corner. Cut the corner of the bag off. {Note: an actual pastry bag works, too.} Squeeze about 1 tablespoon dollops onto the baking sheet.
  11. Bake for 15 – 20 minutes, or until the outside is golden brown.
  12. Remove from the oven and let cool while you prepare the chocolate.
  13. Melt the chocolate chips on a double boiler. {Boil some water in a small sauce pan and place a large glass bowl on top of the pot. Add the chocolate chips to the glass bowl and stir constantly until evenly melted, then remove from the heat.}
  14. When the cookies are cooled, dip the bottom into chocolate and set on parchment paper.
  15. Set the chocolate by placing the cookies in the refrigerator. This should take about 30 minutes.
  16. Plate and enjoy!
Recipe Notes

Lily's Dark Chocolate Baking Chips are sweetened with Stevia and can be found at HEB, Whole Foods, etc.

Veggie Egg Muffins

Veggie Egg Muffins

These muffins are made with clean ingredients, they are easy to make, and perfect for a grab-and-go morning! This recipe is included in the Fueled & Fit EDGE 90-Day Challenge Program PREP DAY because of those attributes. This recipe is also low-carb, low-fat, and gives you a boost of protein to start out your morning. If you don’t like spinach or mushrooms, simply change those veggies out for ones you DO like.

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Veggie Egg Muffins
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Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
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Instructions
  1. Preheat oven to 350 degrees.
  2. Heat olive oil in large skillet over medium-high heat. Saute onion and garlic until they become tender (about 3 minutes).
  3. Add mushrooms to skillet and continue cooking until they begin to shrink (about 2 to 3 minutes).
  4. Toss in the spinach, season with salt and pepper, and continue to cook for another 2 or 3 minutes, or until spinach is wilted.
  5. Crack the eggs into a medium-size bowl, add the veggies to the egg mixture.
  6. Stir together and pour into a greased muffin tin.
  7. Bake for 15-20 minutes.
Recipe Notes

 

How to Cook Spaghetti Squash and Spaghetti Squash Lasagna Recipe

How to Cook Spaghetti Squash and Spaghetti Squash Lasagna Recipe

Spaghetti Squash

 

 

 

 

 

 

 

HOW TO COOK SPAGHETTI SQUASH

 

 

 

 

Remove the seeds first and disgard. (You can also clean them and cook just as you would pumpkin seeds!)

Using a fork, loosen the ’spaghetti’ strands from the inside of the squash, scraping them into a bowl or onto a plate.

You can then store them for later use in a recipe calling for pasta (see below.)

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Spaghetti Squash Lasagna
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Prep Time 15 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
Prep Time 15 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
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Instructions
  1. In a large skillet sprayed with cooking spray, sauté the chopped onion and spinach together over medium high heat. Cook until onion is translucent and spinach is completely thawed. Remove from pan and set aside.
  2. To the same skillet, add ground turkey (or chicken or beef), seasonings, and spaghetti sauce, cooking over medium high heat until meat is completely cooked through (no longer pink). Remove from heat.
  3. Add spinach and meat mixture together.
  4. Meanwhile, in a small bowl, mix together cottage cheese, parmesan cheese, and egg whites. Whisk until well combined.
  5. Prepare to assemble lasagna with spaghetti squash noodles, cottage cheese mixture, and ground meat mixture each in a separate bowl.
  6. Begin by layering half of the spaghetti squash in the baking pan. Follow with half of the cottage cheese mixture. Followed by half of the ground meat mixture.
  7. Repeat each layer one more time, ending with the ground meat layer.
  8. Top with the shredded mozzarella cheese.
  9. Bake for 35-40 minutes, or until cheese is lightly golden brown. Remove from the oven and let sit for about 10 minutes before cutting into 8 equal size lasagna portions.
Recipe Notes

 

Low-Carb Bread

Low-Carb Bread

This is a great, low-carb bread recipe! The best part about this recipe is that it’s simple, so you know it’s going in the “EDGE” department, right? When you’re watching those carbs, it’s so nice to have a loaf of bread at your disposal. It almost feels like cheating. Check out this recipe and start making the best low-carb bread you’ve ever tried!

The secret step in this recipe that takes this low-carb almond bread from good to great is the separation of the eggs. You’re going to want to separate the yolks and the whites. The reason for this is that you’re going to whip the egg whites until they are fluffy, looking for soft peaks. Beating the egg whites is the answer to the denseness that comes with making an almond flour bread. The fluffy egg whites, in unison with the high dosage of baking powder, do a good job of getting this loaf nice and fluffy and adding some air pockets into the loaf. This makes for a better tasting bread.

 

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Low-Carb Bread
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Prep Time 10 Minutes
Cook Time 30 Minutes START TIMER
Servings
Slices
Ingredients
Prep Time 10 Minutes
Cook Time 30 Minutes START TIMER
Servings
Slices
Ingredients
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Instructions
  1. Preheat oven to 375 degrees.
  2. Separate the egg whites from the yolks. Add cream of tartar to the whites and beat until soft peaks are achieved.
  3. In a food processor combine the egg yolks, 1/3 of the beaten egg whites, melted butter, almond flour, baking powder and salt. (Adding 6 drops of liquid stevia to the batter can help reduce the mild egg taste.) Mix until combined. This will be a lumpy thick dough until the whites are added.
  4. Add the remaining 2/3 of the egg whites and gently process until fully incorporated. Be careful not to overmix as this is what gives the bread its volume.
  5. Pour mixture into a buttered 8x4 loaf pan. Bake for 30 minutes.
  6. Check with a toothpick to ensure the bread is cooked through.
  7. Slice and serve warm or keep in the fridge. May also freeze.
Recipe Notes

 

Snickerdoodle Muffins

Snickerdoodle Muffins

I absolutely LOVE snickerdoodle cookies. But, they are off limits if you are following our “edge” program. Well, truth be told, just about any snickerdoodle cookie is off limits on any “diet” program, right?

These snickerdoodle muffins will totally keep you from missing those cookies, I promise!!!  These muffins are low-carb and low-fat.  Whip up a batch and put some in the freezer.  You can even have one for breakfast!!

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Snickerdoodle Muffins
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Prep Time 15 Minutes
Cook Time 20 Minutes START TIMER
Servings
Muffins
Ingredients
Cinnamon Sugar Topping:
Prep Time 15 Minutes
Cook Time 20 Minutes START TIMER
Servings
Muffins
Ingredients
Cinnamon Sugar Topping:
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Instructions
  1. Preheat oven to 350 degrees and place 12 muffin liners in a 12-count muffin tin.
  2. Place almond flour, erythritol, baking powder, cinnamon, and sea salt in a large bowl. Mix until combined.
  3. In a separate smaller bowl, whisk eggs, melted coconut oil, milk, and vanilla extract. Then, add the egg mixture to the almond flour mixture and stir until fully combined. Then, fold in the hemp hearts.
  4. Divide the batter between the prepared muffin tins and transfer to the preheated oven. Bake for 15 to 18 minutes, until the tops are golden.
Cinnamon Sugar Topping
  1. Place the coconut oil in a small dish and combine the erythritol and ground cinnamon in a small bowl. Once the muffins are done, one muffin at a time, brush the top with coconut oil before placing it overtop of the cinnamon sugar bowl and sprinkling it with the cinnamon sugar. Lightly shake off excess and repeat with remaining muffins.
  2. Store in a sealed container in the fridge for up to a week, or in the freezer for up to a month.
Recipe Notes

Lakanto Monkfruit Sweetener

 

 

 

 

 

 

 

 

 

Swerve Sweetener, Granular, 12 Ounce

 

 

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