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
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Prep Time 10 Minutes
Cook Time 20 Minutes
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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

 

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
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Muffins
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Prep Time 10 Minutes
Cook Time 20 Minutes
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Muffins
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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

 

Crispy New Potatoes

Crispy New Potatoes

This is a quick and easy side dish to put with most any main, meat dish. To stay within Diet Level 5, I recommend any sugar-free dressing for dipping. Tessemae’s is a great brand, but there are many to choose from at HEB, Whole Foods, WalMart, etc.

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Crispy New Potatoes
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Prep Time 15 Minutes
Cook Time 35 Minutes
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Prep Time 15 Minutes
Cook Time 35 Minutes
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Instructions
  1. Preheat oven to 400°F.
  2. In a small bowl mix together the oil, dill, parsley, garlic powder,
  3. onion powder, salt and pepper.
  4. Pour seasoned oil into 9x13-inch baking dish. Oil should cover the bottom of the entire dish.
  5. Place potato halves in seasoned oil, cut side down. Brush the tops of the potatoes with the seasoned that has pooled between the potatoes halves. Top with a sprinkle of additional salt.
  6. Bake for 30-35 minutes until potatoes reach desired degree of crispiness. Bottoms should be nice and golden brown and crisp.
Recipe Notes

 

Simple Chicken and Veggie Soup

Simple Chicken and Veggie Soup

This soup is great for the start of a new year when you need to begin a healthy meal reset. You should always have some on hand in the freezer, maybe prepped in individual portions for those times when you need to “start over” OR when you feel a cold coming on.  Why?  Because this dish is loaded with chicken for protein and lots of veggies for bonus nutrition. It is also particularly “lemony,” so it includes a huge vitamin C boost!!

This is also a great recipe to make your own…add other veggies or some potatoes. Don’t like that much lemon taste? Then, reduce the lemon.

This is a great “EDGE MEAL” due to its low-carb, low-fat, and VERY high-protein. Check out the Nutrition Fact Label below.

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Simple Chicken and Veggie Soup
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Prep Time 20 Minutes
Cook Time 45 Minutes
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Prep Time 20 Minutes
Cook Time 45 Minutes
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Instructions
  1. Melt butter in a large, heavy-bottomed pot over medium-high heat. Once butter is melted, add the onions and stir until translucent. Then add the celery, carrots, garlic, and bell pepper. Saute for 10 to 15 minutes, or until the vegetables start to brown a bit around the edges.
  2. Add the chicken, broth, salt, and pepper to the pot. Cover and simmer over medium-low heat for 30-40 minutes.
  3. Pull the chicken from the pot and shred with two forks or with the paddle attachment of a stand mixer. Add the chicken back to the pot then stir in the kale. Cook for 2-3 minutes until kale is fully wilted.
  4. Add the lemon juice and then taste soup for seasoning, adding additional salt and pepper if needed.
  5. Spoon into individual bowls and serve!
Recipe Notes

NOTE:  The BEST time to add greens is towards the very end of the cooking process. That way, they'll maintain their bright green color.

Tuna Cakes With Yogurt Sauce

Tuna Cakes With Yogurt Sauce

I love this recipe for lots of reasons! It’s one of our “SUPER STAR, EDGE MEALS” because….
It’s super budget-friendly since the base is canned tuna.
It’s low-carb, high-protein, and low-fat! So, they won’t cancel out your Fit for GOD workout!
It keeps you feeling satisfied, so no snacking necessary after you’ve had these for dinner (that high-protein content helps you out there).
It makes over 15 good-sized cakes, so you can make several meals from one batch…OR…make a double-batch and freeze some for later, so great meal prep dish!
And finally, it’s delicious!!!

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Tuna Cakes With Yogurt Sauce
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Prep Time 5 Minutes
Cook Time 30 Minutes
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For The Tuna Cakes:
For The Spicy Lemon Yogurt Sauce:
Prep Time 5 Minutes
Cook Time 30 Minutes
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Ingredients
For The Tuna Cakes:
For The Spicy Lemon Yogurt Sauce:
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Instructions
For The Tuna Cakes:
  1. Preheat oven to 425.
  2. Empty 4 cans of tuna into a large strainer over the sink, and let them drain while you prepare the following ingredients.
  3. Sauté onions in olive oil for about 8 minutes in a sauté pan, until translucent. Set aside and let cool.
  4. While the onions are cooking, in a large mixing bowl, add Greek yogurt (or almond milk yogurt), lemon juice, salt and pepper and whisk until combined. Then add cilantro and peppers to the mixture.
  5. Add the tuna, beaten eggs, cooked onions and almond meal, and mix gently.
  6. Using a 1 1/2 inch scoop (or your hands), form the mixture into balls and place on a parchment-lined baking sheet.
  7. If you are freezing the tuna cakes, leave them on the baking sheet and place them in the freezer. Once firm, store them in a re-sealable freezer bag until needed.
  8. To finish the cakes, bake on 425 for about 20 minutes, just until they start to crisp and become golden.
For The Spicy Lemon Yogurt Sauce:
  1. Combine all ingredients in a small mixing bowl, and whisk thoroughly. Adjust salt and pepper to taste.
Recipe Notes

 
If you are freezing the cakes, leave them on a cookie sheet and place them in the freezer for a few hours. Once they have firmed up, you can transfer them to a resealable storage bag. When you want to cook them, place them back on a baking sheet while still frozen, and allow them to thaw in the fridge for at least 4-5 hours. Then proceed with baking per the instructions.

 

Potato Bacon Egg Breakfast Casserole

Potato Bacon Egg Breakfast Casserole

I love breakfast casseroles because they are quick to prepare and can be made in advance, if needed. It’s really great to make this at the end of the week to use up any ingredients that you might have leftover in your fridge.

Would be perfect to make on Sunday to grab before time to head out for church. You can experiment with a variety of veggies, like peppers, mushrooms, etc.  Try your favorites!

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Potato Bacon Egg Breakfast Casserole
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Prep Time 5 Minutes
Cook Time 25 Minutes
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Prep Time 5 Minutes
Cook Time 25 Minutes
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Instructions
  1. Preheat oven to 350 degrees, spray a 9-inch pie pan with non-stick cooking spray. (Avocado or coconut oil is great to use.) Set aside.
  2. In a large mixing bowl, beat together the eggs and almond milk. Add in the salt and pepper, then stir in the finely diced potatoes. Stir in half of the crumbled bacon and then add the rest of the crumbled bacon on top.
  3. Bake for 20-25 minutes, or until the center is cooked thoroughly.
Recipe Notes

 

Chicken Broccoli Casserole

Chicken Broccoli Casserole

This recipe is one of my “Fueled & Fit EDGE MEALS.”  So named because they give you an EDGE when you begin your 40-Day F&F Challenge.

EDGE MEALS:

Are quick and easy to prepare
Are family-friendly
Contain easy to locate and inexpensive ingredients
Can be plugged in for either lunch or dinner (or for leftovers)
Are low-carb, low-fat, and high-protein
Contain lots of vitamins and minerals for an extra-punch of energy


Speaking of vitamins and minerals, below are a few of the benefits of tart cherries:

  • Tart Cherries are super-rich in antioxidants. They have about the same antioxidant capacity of blueberries.  And when they’re dried, their antioxidants are super-concentrated.  We’re talking over double the amount of benefits than when the fruit is fresh.
  • They’re high in fiber, and an excellent source of vitamin C.
  • They are considered one of the top anti-inflammatory foods. They can ease muscle pain, gout, and even arthritis.  One study showed that tart cherries had better anti-inflammatory properties than aspirin.
  • They’re high in potassium, which reduces the risk of stroke, hypertension and high blood pressure, and reduces muscle cramping.
  • Cherries are a great sleep aid. They are one of the few good food sources of melatonin, the hormone that helps regulate sleep cycles.
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Chicken Broccoli Casserole
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Instructions
  1. Preheat oven to 425F.
  2. Drizzle broccoli florets with olive oil and sprinkle with salt and pepper.
  3. Bake in a 9 X 13 baking dish for 10 minutes at 425 degrees.
  4. While the broccoli is roasting, shred the chicken and set it aside.
  5. Heat up a medium-sized skillet on the stove, add olive oil and minced garlic. Cook for 1 minute then add the chicken stock, and bring to a simmer. Add the chicken and stir. Fold in the yogurt, 3 ounces of the feta cheese, green onions, half the cherries and half the almonds.
  6. When the broccoli is finished roasting, turn the oven temp down to 375 degrees, and fold the chicken mixture into the baking dish with the broccoli. Then sprinkle with the remaining feta, almonds, and cherries.
  7. Bake for 15-20 minutes covered, and serve.
Recipe Notes

You can swap out the dried tart cherries for dried cranberries if desired.

 

Easy Breakfast Casserole

Easy Breakfast Casserole

This is a great breakfast to prepare ahead of time and bring out to reheat when you have guests coming in for a visit. It’s also tasty to serve as  “breakfast-for-dinner!”

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Easy Breakfast Casserole
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Prep Time 15 Minutes
Cook Time 40 Minutes
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Prep Time 15 Minutes
Cook Time 40 Minutes
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Instructions
  1. Preheat oven to 375 degrees.
  2. Place the oil, onion, garlic, potatoes, spinach, green bell pepper, and pepper into a hot skillet. Saute until the onions are translucent.
  3. Add the mixture to a large mixing bowl, add the sausage links and mix.
  4. In a medium bowl, whisk together the eggs and milk. Stir in the vegetable and sausage mixture.
  5. Pour the mixture into a 12-inch cast iron skillet. Bake for 20 minutes covered with aluminum foil, remove foil and bake for another 20 minutes.
  6. Serve with scallions and diced tomatoes.
Recipe Notes

 

Sweet Potato Broccoli Chicken Bake

Sweet Potato Broccoli Chicken Bake

I love one-pan meals! They are simple to make and easy to clean up!!! This one tastes delicious, is perfect for leftovers, and even freezes well.

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Sweet Potato Broccoli Chicken Bake
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Instructions
  1. Preheat oven to 375 degrees.
  2. Line a baking sheet with parchment.
  3. On the pan, combine the broccoli, sweet potato, onion, garlic, cranberries, and walnuts. Drizzle with oil, add seasonings, salt and pepper and toss to coat. Spread evenly amongst the pan, cover with foil and bake for 12 minutes.
  4. After the 12 minute,s remove from oven, add chicken, toss and place back in oven to bake for another 8 minutes.
  5. Then again, remove from oven, toss once more and place back in oven without foil this time and bake for another 5 minutes or until chicken is cooked through and sweet potatoes are soft.
Deconstructed Stuffed Peppers

Deconstructed Stuffed Peppers

This is a great one-pan meal, that is really just as tasty as the “constructed” version:) Also, leftovers freeze well.

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Deconstructed Stuffed Peppers
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Prep Time 10 Minutes
Cook Time 20 Minutes
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Prep Time 10 Minutes
Cook Time 20 Minutes
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Instructions
  1. Using a food processor, or grater, process cauliflower until it has a rice-like texture and consistency. Set aside. (You can also purchase Green Giant cauliflower rice in the frozen section of your grocer now!)
  2. Warm a skillet over med-high heat. Brown ground beef until no longer pink, breaking up meat with a spatula while cooking. Set beef aside, leaving a small amount of liquid in the pan.
  3. Toss onion in skillet and allow to cook for a few minutes until it becomes translucent. Add garlic and continue to cook for 30 seconds or until garlic becomes fragrant.
  4. Stir beef, cauliflower and peppers into the onions in the skillet. If mixture is dry add a splash of water. Season with salt and pepper. Cover with a lid and allow mixture to cook for 5 minutes, stirring occasionally.
  5. Add mushrooms to the mixture. If pan is getting dry add another splash of water. Cover with a lid and allow mixture to cook for 5 minutes, stir occasionally. Continue to cook until vegetables have reached preferred softness.
  6. Salt and pepper to taste. Garnish with fresh parsley and serve hot.
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