Sheet Pan Chicken & Veggies

Sheet Pan Chicken & Veggies

This sheet pan recipe is perfect for a quick, simple, and delicious meal any time of the week! Thirty  minutes and one pan is all you need to make a delicious dinner that can be served in a snap.

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Sheet Pan Chicken & Veggies
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Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Marinade
Vegetables and Chicken
Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Marinade
Vegetables and Chicken
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Instructions
  1. Combine all marinade ingredients in a small bowl or freezer bag. Place chicken in bowl/bag with the vegetables. Pour the marinade over the veggies and rub onto the chicken.
  2. If you want to make the meal right away, go straight to the next step.
  3. If you want to let the chicken and veggies soak up the marinade (extra yummy this way), place freezer bag (or covered bowl) in the fridge to marinate (for 4-24 hours).
  4. If you want to freeze the meal for a later date, place in freezer bag and stick in your freezer. When ready to prepare the meal, remove the bag from freezer the night before you plan to cook the meal to let it thaw in the fridge. Continue with next steps when ready to prepare.
  5. Preheat oven to 400 degrees and line a sheet pan with foil. Arrange mixture evenly on pan. Spray everything with a good quality cooking spray, (I like avocado oil spray).
  6. Place in oven and roast for 30 minutes, or until veggies are slightly brown and chicken reaches 165 degrees.
  7. If you like the veggies and chicken to get a little brown on the top, broil them in the last few minutes. (Optional)
Recipe Notes

 

No Bake Peanut Butter Balls

No Bake Peanut Butter Balls

These no bake peanut butter cookie dough protein balls are the perfectly balanced treat or snack.  Since they are high in protein (for their size) and low in carbs, they are a great treat! Their portability also lends to taking them with you on-the-go!!

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No Bake Peanut Butter Balls
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Prep Time 5 Minutes
Servings
Balls
Ingredients
Prep Time 5 Minutes
Servings
Balls
Ingredients
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Instructions
  1. In a medium bowl, mix together all the dry ingredients.
  2. Add wet ingredients, adding the water last, a little at a time until the mixture just comes together like cookie dough. (You may need a little less or a little more than what the recipe calls for. You only want to add just enough until it comes together, not enough that it is sticky or too wet.)
  3. Roll dough into 10 balls and place them on a plate or in a plastic container.
  4. Cover and place in fridge or freezer.
Recipe Notes

These balls stay good in fridge for up to 10 days, or in freezer for up to 3 months.

 

Zucchini Fritters

Zucchini Fritters

This is such a great fritter recipe because it’s a rare fritter recipe find that doesn’t include bread crumbs of some sort. No  breadcrumbs here, so that makes these fritters gluten free, low carb, and 100% nutritious! They are also INCREDIBLY delicious, and so easy to make! This may just be your favorite way to use your summer zucchini!

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Zucchini Fritters
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Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Fritters
Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Fritters
Ingredients
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Instructions
  1. Wash and dry zucchini. Grate zucchini using the large holes of a cheese grater and place in a large bowl. Squeeze dry with paper towel to remove excess moisture.
  2. Add the rest of the ingredients to the bowl with the zucchini, and stir until well combined.
  3. Heat a large, non-stick skillet over medium heat and spray with non-stick cooking spray.
  4. Drop about 1/4 cup batter into the skillet, and use a small spoon to form each fritter in the pan.
  5. Cook about 2 minutes on each side, or until golden brown.
  6. Set fritters aside and keep warm while cooking the rest. Repeat with remaining batter to make the rest of the fritters.
  7. Enjoy warm with low fat Greek yogurt or sour cream if desired!
Recipe Notes

Oat flour is really simple to make at home! Just put some old fashioned oats in a blender or food processor, and blend until oats reach a flour consistency!

Chicken Zucchini Poppers

Chicken Zucchini Poppers

You will LOVE this recipe! It’s easy to prepare. Quick to get on the table and may be served for lunch or dinner! These Zucchini Poppers are also a great way to get picky eaters to eat more veggies. 

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Chicken Zucchini Poppers
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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. Start by grating zucchini, (leave peel on) then squeeze out any excess water using a paper towel or kitchen towel.
  2. Toss grated zucchini and all other ingredients together in a medium bowl, mixing until combined.
  3. To bake in the oven: Preheat oven to 400 degrees. Line a baking sheet pan with foil, and spray with cooking spray. Use a small ice cream scoop or a heaping tablespoon to scoop mixture into balls. Bake for 22-27 minutes, or until centers are cooked through. Remove pan from the oven, lightly spray with cooking spray, and place pan under the oven broiler for an additional 3-5 minutes or until balls are browned on top.
  4. To cook on the stovetop: Spray a medium pan with nonstick cooking spray, and heat over medium heat. Use a small ice cream scoop or a heaping tablespoon to scoop mixture into balls. Place balls in pan, cooking for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes on the other side, or until golden brown and the centers are cooked through.
  5. Serve with guacamole, ketchup, or your favorite dipping sauce if desired.
Recipe Notes

 

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.

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