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21 day fix

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BBQ Sloppy Turkey Joes

20180111124134

20180111124134

As you might have read before, my Mr. loves BBQ. I even called him the next day when we had the leftovers from this for lunch because my car smelled like BBQ to share the love a little bit more. These can be served on your bread of choice. Since we are gluten free around here now, a good choice would be cloud bread. The next time I make these, they will be served over a sweet potato to switch things up and incorporate a healthier carb.

This is another very quick meal for a weeknight dinner. I chopped the veggies and made the sauce before our workout for the day and then threw this together after the workout.

To make this a full meal, add some veggies on the side. If you decide to use the sweet potato option, you'd still need to add veggies on the side since the sweet potato is a carbohydrate.

UPDATE: Since posting this, we found out that Mr. can’t tolerate grains or beets so, we no longer have it served as pictured but as mentioned above over a sweet potato

Ingredients 

For the BBQ Sauce:

  • 1 - 6 oz can of tomato paste

  • 2/3 cup water

  • 2 Tbs balsamic vinegar

  • 1 Tbs molasses

  • 2 Tbs Worcestershire sauce

  • 2 tsp garlic powder

  • 3 tsp onion powder

  • 1 tsp liquid smoke

For the Turkey Joes

  • 1 lb ground turkey (93% lean)

  • 1 cup green bell pepper, chopped

  • 1 cup red onion, chopped

  • salt & pepper, to season

  • 8 whole wheat buns, Sandwich Thins or 1/2 pitas (not included in calorie or container counts as they will be different depending on what you choose to use)

Directions

  1. In a medium bowl, whisk together all of the sauce ingredients, set aside.

  2. Heat a large non-stick skillet to medium heat, then add the peppers, onions and ground turkey. Season lightly with salt and pepper. Break up the ground turkey and continue to cook until turkey is cooked through. Stir in the sauce and heat through, check seasoning and add a little salt and/or pepper to taste.

  3. Serve with sandwich thins, buns, bread or 1/2 pitas, whatever floats your boat!

Notes

  • This would also go well on basic cloud bread. If you’ve never had it and like bread but know you can’t have it, give it a go.

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Easy Chicken Noodle Soup

Much more time efficient than most chicken noodle recipes and tasty to boot.

Serves 4 (11/4cups each)  Prep time: 15 mins      Cooking time: 20 mins

Ingredients 2 tsp. Olive Oil 1/2 cup chopped onion 2 cups slices celery (about 4 medium stalks) 4 cups low-sodium organic chicken broth 3 cups chopped rotisserie chicken breast, skinless 1 1/2 cups sliced carrots (about 3 medium) 1 tsp. dried oregano 1/2 tsp. sea salt 1/2 tsp. ground black pepper 1 1/4 cups dry whole wheat pasta 1/4 cup chopped fresh cilantro

Directions 1. Heat oil in a large saucepan over medium heat. 2. Add onion and celery; cook, stirring frequently, for 5 minutes or until onion is translucent. 3. Add broth, chicken, carrots, oregano, salt, and pepper. Bring to a boil. Add pasta, reduce heat to low; gently boil for 10 minutes. 4. Add cilantro before serving.

Nutritional Info (per serving) Calories: 357 Total Fat: 8 grams Saturated Fat: 2 grams Cholesterol: 96 grams Sodium: 518 mg Carbohydrates: 26 grams Fiber: 5 grams Sugars: 5 grams Protein: 44 grams

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Chicken Bruschetta

Tomato, basil, and balsamic vinegar makes a delicious topping for this Italian-style chicken bruschetta dinner.
Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 1 serving
Ingredients:
1 medium tomato, chopped
2 Tbsp. thinly sliced fresh basil
1 clove garlic, finely chopped
½ tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1 tsp. onion powder
Sea salt and ground black pepper (to taste; optional)
5 oz. raw chicken breast, boneless, skinless
Preparation:
1. Combine tomato, basil, garlic, oil, vinegar, onion powder, salt, and pepper in a medium bowl; mix well. Set aside.
2. Preheat grill or broiler on high.
3. Grill or broil for about 4 to 5 minutes on each side, or until no longer pink in the middle and juices run clear.
4. Top chicken with tomato mixture.
Chicken bruschetta nutrition info and meal plan portions

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Chinese Green Beans

With a touch of soy sauce and ginger, these Chinese-inspired green beans make a delicious side.
Total Time: 17 min.
Prep Time: 5 min.
Cooking Time: 12 min.
Yield: 4 servings
Ingredients:
1 Tbsp. coconut oil
3 cloves garlic, finely chopped
1 lb. green beans (or Chinese long beans), edges trimmed
4 green onions, chopped
1-inch piece fresh ginger, peeled, finely chopped
2 Tbsp. reduced-sodium soy sauce
1 tsp. pure maple syrup (or raw honey)
Preparation:
1. Heat oil in wok (or medium nonstick skillet) on medium-high heat.
2. Add garlic, green beans and green onions; cook for 4 to 6 minutes.
3. Add ginger, soy sauce, and maple syrup; cook, stirring frequently, for 2 minutes, or until green beans are tender-crisp. Do not overcook, or beans will become mushy.
Chinese green beans recipe nutrition facts and meal plan portions

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Curried Chicken with Couscous

With a creamy, curry base made from light coconut milk, this entree tastes much more decadent than it is. If you’ve ever been intimidated by making a curry dish, this recipe is a great place to start. It’s extremely simple, and the results are absolutely delicious. This is a great recipe to make and freeze in individual portions (freeze couscous in separate containers).

Total Time:

 42 min.

Prep Time:

 15 min.

Cooking Time:

 27 min.

Yield:

 8 servings

Ingredients:

2 cups water

2½ cups canned light coconut milk, divided use

1 tsp. salt, divided use

2 cups dry whole-grain couscous

2 Tbsp. all-purpose flour

2 Tbsp. curry powder

2 lbs. raw chicken breast, boneless, skinless, cut into ½-inch strips or bite-sized pieces

1 Tbsp. coconut oil

3 medium carrots, cut into matchstick-sized pieces

½ cup raisins

½ cup chopped fresh cilantro

Preparation:

1. Heat water, ½ cup coconut milk, and ¼ tsp. salt in medium saucepan over medium high heat. Bring to boil. Gradually stir in couscous. Remove from heat. Let stand, covered, for 5 minutes. Remove cover and fluff with a fork.

2. Combine remaining ¾ tsp. salt, flour, and curry powder in a resealable plastic bag. Add chicken, seal the bag, and toss gently to coat.

3. Heat oil in large skillet over medium heat. Add chicken; cook for 5 minutes, or until chicken is no longer pink.

4. Add remaining 2 cups coconut milk, carrots, and raisins. Bring to a boil. Reduce heat to low and gently boil, stirring occasionally, for 7 to 10 minutes, or until chicken is tender.

5. Place ½ cup of couscous in each of 8 serving bowls and top with ¾ cup curried chicken. Garnish each serving with 1 Tbsp. cilantro.

Curried Chicken with Couscous nutrition facts and meal plan portions

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21 Day Fix Extreme Meal Planning - Round 2 Week 1

I've never been one of those gals who has it all together. Yes, if you ask many of my friends they might tell you differently but I have them fooled! For the second week in a row, I have successfully planed and prepped my meals for the week ahead. This is a huge step for me. When it comes to food, I keep plenty of healthy options on hand, but I don't usually plan everything this far in advance. After each item was cooked I even put it into serving sized containers so all I have to do is grab and go in the morning. 

Last week was a trial week at this for me. I will say, the first few days the lack of prepping food in the morning left me questioning if I had forgotten to do something or not. I relieved one stress only to add another!

I shared my eating plan for the week with the small group I'm working with to accomplish their goals. What goals are you working towards? Spring break is right around the corner, let's accomplish them together. Fill out the application at: http://goo.gl/vn7OJm 

The best part about 21 Day Fix and 21 Day Fix Extreme is that it takes all the guess work out of eating. You don't have worry about counting calories, how much to eat, or what ratio of fats, carbs, and proteins you're eating. See those colorful containers in the pic below? Those things are magical!

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