Spinach & Turkey Lasagna Roll-ups

Hello Pasta Lovers! Better yet, this was perfect on meal prep day - easy and reheated perfectly!

What you need:

• 9 cooked whole wheat lasagna noodles
• 2 cups chopped baby spinach
• 2 cups ricotta cheese
• 1/2 cup parmesan cheese
• 1 egg
• 1 clove of minced garlic
• 1/2 tsp Italian seasoning
• 1/2 tsp pepper
• 1/2 lb ground turkey, cooked
• Low Sodium Spaghetti Sauce
• 1 cup shredded mozerella

What you need to do:

1. Preheat over to 350
2. Mix ricotta, spinach, parmesan cheese, egg, garlic, Italian seasoning, and pepper in a bowl.
3. Add cooked turkey and set aside
4. In a baking dish, place 1 cup of pasta sauce on the bottom of the dish so the bottom is evenly covered!
5. On a cutting board (wax paper, whatever!) - lay out the lasagna noodles
6. Spread cheese mixture evenly over each piece of lasagna.
7. Roll one strip of lasagna at one end and roll all the way up and place in baking dish, seam side down
8. Continue this process with all lasagna pieces
9. Top lasagna rolls with sauce and mozzarella cheese.
10. Cover with foil
11. Bake for 40 minutes

Clean Crockpot Buffalo Chicken Dip

I have really been enjoying this recipe - perfect appetizer for football games, awesome on salads or in wraps, and best part ------- you toss in the crockpot, no prep, no clean up!

What you need:

• 1 pound of boneless/skinless chicken breasts
• 1/4 cup of Franks Red Hot
• 3/4 cup of Greek Yogurt
• 1/2 cup of shredded cheddar
• Garlic Powder
• Minced Onion
• Onion Powder

What you need to do:

1. Spray Crockpot with olive oil spray
2. Add in chicken (whole and raw)
3. Top with Franks and yogurt
4. Sprinkle top with garlic powder, minced onion and onion powder
5. Top with cheese
6. Cook on low for 3 hours (make sure chicken is always well coated)
7. Chicken will shred easily
8. Optional toppings - green onions, feta, chopped celery
9. Enjoy!

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Mac 'n Cheese with Chicken and Broccoli - 21 Day Fix Style

 

Who doesn't love macaroni and cheese? I know we do! And now it is 21 Day Fix Approved! I will be making a weekly batch for lunch! Right from the Fixate Cookbook!

What you need:

I used grilled chicken in mine - I grilled it with
pepper and powdered garlic - great flavor!

• 4oz dry whole wheat macaroni
• 4 tsp organic grass-fed butter
• 2 tbsp. unbleached whole wheat flour
• 1 1/2 cups unsweetened almond milk
• 1 1/4 cups freshly grated extra-sharp cheddar cheese
• 3 cups cooked, chopped boneless, skinless chicken breasts
• 4 cups chopped steamed broccoli florets
• 1 tsp sea salt
• 1/2 tsp black pepper

What you need to do:

1. Cook macaroni as per box directions (unless it says use salt and oil - skip that!)
   
2. Melt butter in a large saucepan over medium heat
3. Add flour; cook, whisking constantly for 1 minute (will be brown, but do not let it burn!)
4. Slowly which in almond milk; constantly whisking for 1-2 minutes or until thickens and is lump free
5. Reduce heat to low and add cheese, whisking until melted - about 2-3 minutes
6. Add chicken, broccoli, salt and pepper - cook for about 1 minute, stirring constantly.
7. Cook until heated through.
8. Serve immediately

Gluten Free option: Use rice or quinoa pasta and gluten-free flour!

21 Day Fixers - 1/2 green, 1/2 yellow, 1/2 red, 1 blue, 1/2 tsp

Nutritional Facts:
Total Fat - 10gm
Calories - 245
Sodium - 486mg
Fiber - 2g
Sugars - 0g
Protein - 25g

Healthier Taco Dip - American Flag Style!

Crowd pleaser - and they will never know your little secret, Greek Yogurt! Helps decrease calories, and increase protein value - making this just dish a little cleaner!

Taco Seasoning:

• 2 Tbsp chili powder
• 1/2 tsp cumin
• 3 tsp paprika
• 2 tsp oregano
• 2 tsp salt
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cayenne pepper

Dip:

• 16 oz ⅓ less fat cream cheese
• 16 oz plain greek yogurt

Toppings:

• 16 oz jar mild salsa (or fresh, even better!)
• 3 cups roamine - chopped
• Cherry tomatoes - cut in halves
• 1.5 cup reduced-fat, shredded cheddar cheese
• 2¼ oz sliced black olives

What you need to do:

1. Mix the taco seasoning ingredients together (if you are in a rush or don't have all the spices you can use 1 packet of low sodium taco seasoning)
2. In a medium bowl, add taco seasoning to the dip ingredients - beat on high for 2 minutes
3. Spread mixture evenly into a 9x13 dish.
4. Top with a thin layer of salsa
5. Then layer with lettuce, tomatoes, cheese and olives!
6. Refrigerate for 2 hours prior to serving! Enjoy!

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Caprese Chicken

 

Caprese salad is a family favorite - and in Autumn's new cookbook - FIXATE - she had a great idea to add it to chicken! Great, fresh summer recipe and really quite simple!

What you need:

• Raw boneless, skinless chicken breast (as many as you plan on making!)
• Ground black pepper
• Extra virgin olive oil
• 2 tsp pesto sauce (per chicken breast)
• Fresh Basil Pesto sauce recipe here!
• Fresh Basil Leaves
• 1 slice of fresh mozzarella (per chicken breast)
• Tomato slices

 

What you need to do:

1. Season both sides of the chicken evenly with pepper (I am a garlic lover so I also added a pinch of granulated garlic to the chicken!)
2. Heat oil in nonstick skillet over medium heat
3. Add chicken, cook for 3-4 minutes on each side (until no longer pink in the middle)
4. Top chicken with pesto, mozzarella, and tomato.
5. Reduce heat to low and cook, covered for 1-2 minutes or until cheese and tomatoes are softened.
6. Top with fresh basil and enjoy!

Cheese Tortellini Primavera

 I admit, I am a really boring eater - I could eat grilled chicken every day... but I love to spice up my side dishes. One of my favorite things to do is to mix my carbs and veggies together! It tricks my brain into thinking I am eating more carbs than I should, meanwhile I am sneaking in tons of veggies! Win, Win!

What you need:

• 2 cups of cooked broccoli (I use frozen steam fresh and steam them in bag prior to use)
• 2 cups of spinach
• 1/2 cup of sliced mushrooms
• 1 cup of tomatoes (cherry slices or romas diced)
• 1/2 cup of fresh basil, chopped
• 20 oz package of organic cheese tortellini
• 2 cloves of garlic, minced
• Extra Virgin Olive Oil
• Fresh grated parm for topping

What you need to do:

1. Boil tortellini as per package instructions
2. In a large frying pan, add 2 tbsp. of EVOO, garlic, mushrooms and broccoli. Cook on medium for about 10 minutes (I like my broccoli and mushrooms a little browned)
3. Add in spinach, tomatoes, basil, and tortellini - cook on medium/low
4. Cook until tomatoes soften.
5. Serving size is 1.5 cups - top with fresh parm!
6. Enjoy!

Chicken Veggie Pasta - 21 Day Fix Approved!

Hands down - my favorite summer dish! Fresh from the garden, grilled chicken, filling and simple!

What you need:

• 1 Red of leftover grilled chicken cut into strips
• 1 Yellow of whole wheat angel hair pasta
• 1 Green of veggies (I use frozen broccoli, cherry tomatoes, and mushrooms)
• 1/4 cup of fresh basil leaves, sliced
• 2 cloves of fresh garlic, minced
• 2 tsp extra virgin olive oil
• 1/2 blue of freshly grated parm cheese

What you need to do:

1. Add olive oil to a medium frying pan on medium heat.
2. Once oil is hot, add garlic and saute (enjoy the glorious smell!)
3. Add veggies and basil
4. Lastly, add chicken and pasta and fry on high heat
5. Plate, and top with parm cheese!

Enjoy - for my 21 Day Fixers this will cost you 1 red, 1 yellow, 1 green and 1/2 blue!

Chicken Kabobs

Meal for one or meal for ten! Switch it up with different veggies and no mess! Using a salt free chicken seasoning makes it fix approved! I got the metal skewers from Target (dollar section, 3 for 1$ - winning!), and I just used mini sweet peppers and red onions - customize them with other options like zucchini, squash, mushrooms, grape tomatoes, and pineapple chunks! I load them up, sprinkle a little salt free chicken herb blend and grill them up! Enjoy!

The Skinny on Sea Salt

I'm sure you see it everywhere - "made with sea salt" - and maybe like me, you made the switch without much thought... I honestly didn't think about it until one of my coaches asked me why... I had to be honest, and say I had no clue - which is unlike me cause I usually research everything! So here are my findings:

Is it really from the sea?

• Sea salt is obtained directly through the evaporation of seawater. It is usually not processed, or undergoes minimal processing, and therefore retains trace levels of minerals like magnesium, potassium, calcium and other nutrients.

And table salt is made how?

• Table salt, on the other hand, is mined from salt deposits and then processed to give it a fine texture so it’s easier to mix and use in recipes. Processing strips table salt of any minerals it may have contained, and additives are also usually added to prevent clumping or caking.

So is it better for you??

Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. Sea salt and table salt contain comparable amounts of sodium by weight.
Whichever type of salt you enjoy, do so in moderation. Sodium is required by our body but way too often we are consuming too much! The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams a day — a little over a teaspoon!

The next time you find yourself choosing between kosher salt, sea salt and table salt, remember that it’s probably mostly a matter of letting your taste buds decide. But whichever option you choose, keep in mind that both usually contain the same amount of sodium.

Clean Sloppy Joes

I love crock pot meals! Nothing like having dinner taken care of before breakfast! Crowd pleaser - enjoyed it over a whole wheat bun and brown rice for lunch!

What you need:

• 1-1/2 pounds lean ground turkey meat 
  

  
• 1 (15 ounces) can tomato sauce, no sugar added
• 1/2 cup clean ketchup (I use my recipe)
• 1 tablespoon garlic powder
• 1 small onion chopped
• 1 medium green bell pepper chopped
• 1 medium red bell pepper chopped

 

What you need to do:

1. Put everything in the crock pot
2. Blend until well mixed
3. Turn on low for 8 hours - doesn't get much easier than that!

Nutritional Content:

8 servings, each containing:

Calories: 200

Total Fat: 7 gm

Saturated Fats: 1 gm

Carbohydrates: 10 gm

Protein: 21 gm

 

Turkey Meatballs

 

Who doesn't love spaghetti and meatballs? Simple and fixed approved!

What you need: 

 

• 1 lb ground lean turkey
• yellow chopped onion
• 4-5 chopped garlic cloves
• 2 tbsp. parsley
• 1 tsp. oregano
• 1 tsp. sea salt
• 1 tsp. pepper

What you need to do:

1. Pretty simple - mix all of the above up!
2. Form into balls
3. Bake for 20 minutes at 350 degrees

For my fixers - 5 meatballs is one red!

Banana Pancakes

Recipe thanks to one of my challengers - my girls love this and it is a great way to sneak some protein in for my non-egg eating preschooler! Reheats well so I make a large batch! Enjoy!

 

What you need:

 

• 1/2 C Rolled oats (1 yellow)
• 2 whole eggs (1 red)
• 1/2 banana (1 purple)
• Dash of cinnamon (free!)
• 2 tsp baking powder
• optional - 1 tsp honey

What you need to do:

1. Grind oats (I toss them in my magic bullet)
2. Add remaining ingredients and blend until smooth (I left my bananas a little chunky)
3. Cook in frying pan, as usual

Makes 4-6 pancakes at 1 yellow, 1 red and 1 purple for my fixers!!!

21 Day Fix Extreme Chili

So its negative 5 degrees outside and I want some warm comfort food that I can enjoy in front of the fireplace! Who wouldn't? But I also have big goals and cooking, yeah totally not my thing - I love a meal I can make in a short period of time, with simple clean ingredients, that I can have leftovers, and something that can fit on my meal plan - which is currently the 21 Day Fix Extreme - Countdown to Competition Meal Plan - and here it is!

What you need:

• 1 tsp extra virgin olive oil
• 1.5 lbs lean (93%) group turkey
• 1 medium chopped onion
• 1 medium green bell pepper, chopped
• 3 cloves of finely chopped garlic
• 1 Tbsp of chili powder
• 1/2 tsp sea salt
• 1/4 tsp cayenne pepper
• 2 (15oz) cans of black or pinto beans - drained and rinsed
• 1 (15oz) can of all natural diced tomatoes (no sugar added)

What you need to do:

1. In a lrg saucepan over medium heat - heat oil
2. Add turkey, onion, bell pepper and garlic - cook, stirring occasionally until turkey is no longer pink
3. Add chili powder, salt and cayenne pepper - stir and heat for 1 min
4. Add beans and tomatoes (with liquid)
5. Bring to a boil, then reduce heat to low
6. Gently boil and stir occasionally for 15-20 minutes or until sauce thickens

For 21 Day Fixers:
One cup of this recipe is 1/2 green, 1 red and 1/2 yellow
Makes about 6 cups - ENJOY!

Clean Stuffed Shells

I love these! A high protein meal that isn't CHICKEN!!! Only problem that I had was that I couldn't find whole wheat shells... I was going to just put the filling on my plate with noodles and sauce over it, but we were having family over and I wanted to try my recipe out on them! No one ever noticed the healthy swap of cottage cheese for ricotta!

What you need:

• 1 cup part-skim ricotta cheese
• 1 cup fat-free cottage cheese
• 1 tsp garlic powder
• 1 tbsp. dried oregano
• 1/4 tsp black pepper
• 3 cups canned low-sodium tomato sauce
• 1 pound of cooked jumbo shells

What you need to do:

1. Preheat over to 375.
2. Mix together cheeses, garlic powder, oregano and pepper
3. Spread a few spoonful of sauce on the bottom of a 9x13 baking pan
4. When cooked shells are cool enough to handle, fill each shell with the filling mixture and place in baking dish. When all shells are in the pan, spoon remaining tomato sauce over shells.
5. Cover pan and bake for 20 minutes

Each shell is about 50 calories... so 4 shells only 200 calories!!! ENJOY!



 

Garlic Parmesan Chicken with Spinach

 

This is my new favorite dish!!! 5 ingredients, 1 dish, 15 minutes - family pleaser! Does it get any better than that? Fabulous flavor! I hope you enjoy it as much as we do!

What you need:

• 3 tbsp. butter
• 3 cloves of fresh garlic minced
• 2 chicken breasts - diced
• 1/2 c parm cheese
• 2 cups of spinach

What you need to do:

1. Saute garlic in butter for 2-3 minutes
2. Add chicken and cook until no longer pink.
3. Add parm cheese until melted and chicken is coated.
4. Add spinach and cook until wilted.
5. Serve alone or over whole wheat pasta or zoodles!
6. Enjoy!

Mocha Caramel Shakeology

I am not a huge coffee fan and honestly, I've never had a cup of coffee... but I get a lot of requests for Starbuck's like Shakes... I made this bad boy the other day and it was AAAAMMAAZZZING! Plus my Shakeology recipe is less calories, less money, healthier, more protein and packed with dense super foods! You are welcome :)

Garlic Mushroom Quinoa

 

This was my first time having quinoa, I had to see what all the hype was about! I am addicted!

 

What you need:

• 1 c quinoa
• 1 tbsp. extra virgin olive oil
• 1 pound of mushrooms, thinly sliced
• 5 cloves of garlic, minced
• 1/2 tsp dried thyme
• 2 tbsp. grated parmesan

What you need to do:

1. In a large saucepan, add 2 cups of water and 1 cup of quinoa and cook according to package directions
2. Heat olive oil in a large skillet over medium high heat - add mushrooms, garlic and thyme... cook, stirring occasionally about 5 minutes
3. Salt and pepper to taste
4. Stir in quinoa until well combined.
5. Garnish with Parmesan
6. Enjoy!

Turkey & Wild Rice Soup

What are you going to do with all that leftover turkey???? How about some soup and for these cold evenings? Nothing like warm soup on a cold day and at under 220 calories a serving it is a winner!

What you need:

• 2 Carrots, Chopped
• 2 Celery Stalks, Chopped
• 1 Medium Onion, Chopped
• 2 Garlic Cloves, Minced
• 6 1/2 C. Reduced Sodium Chicken Broth
• 3 Tbsp. Flour
• 1 C. Long Grain & Wild Rice, Uncooked
• 1 Tsp. Dried Thyme
• 1 Bay Leaf
•  2 C. Turkey Breast, Cooked & Shredded or Cubed
•   1 C. Fat Free Half & Half

 

What you need to do: 

1. Place the carrots, celery, onion and garlic into a large stock pot along with 1/2 c. of the chicken broth.
2. Sauté over medium heat for about 10 minutes or until the onion is translucent and the vegetables are tender.
3. Sprinkle in the flour and continue to stir for about 3 minutes.
4. Add in the rest of the broth, along with the wild rice, thyme, and bay leaf. Bring the pot to a boil.
5. Cover the pot, reduce the heat to medium-low and cook for 25-30 minutes.
6. When the rice is tender, add in the and the turkey.
7. Cook for 10 min
8. Stir in the half & half and allow to cook for another 10 minutes.
9. Remove the bay leaf and enjoy!

 

Servings: 6 • Size: About 1 1/2 Cups of Soup • Calories: 217.4 • Fat: 1.3 g • Carb: 24.4 g • Fiber: 2.7 g • Protein: 25.6 g • Sugar: 4.7 g • Sodium: 717.8 mg

 

 

Clean Chicken & Dumplings

I love comfort food, and I love crock pot meals... only problem is the calories, fat and sodium... this is a great spin on a comfort food favorite - easy, conveint and economical!

What you need:

• Soup:
• 4-6 C. Reduced Sodium Chicken Broth
• 1 1/2 Lbs. Boneless Skinless Chicken Breast
• 2 C. Peas & Carrots, Frozen
• 1 Onion, Chopped
• 2 Celery Stalks, Chopped
• 2 Garlic Cloves, Minced
• 1 Tsp. Basil
• Dumplings:

• 1 1/2 C. Whole Wheat White Flour
• 1 1/2 Tsp. Baking Powder
• 1 1/2 Tsp. Parsley
• 1/2 Tsp. Garlic Powder
• 1/8 Tsp. Onion Powder
• 1/4 C. Light Butter (Room Temperature), Cubed
• 1/3 C. Fat Free Cheddar, Shredded
• 2/3 C. Fat Free Milk

What you need to do:

1. Toss everything for the soup into the crock pot. (how awesomely easy is that!)
2. Cover and set to cook for 6-8 hours on high or 8-10 hours on low.
3. Once nearly done, remove the chicken and shred with a fork.
4. Add the chicken back to the crock pot and cover.
5. Set the crock pot to high now if you've been cooking this on low.
6. Combine the flour, baking powder, parsley, garlic powder, onion powder, salt and pepper for the dumplings together in a medium bowl.
7. Cut in the butter using two forks or your hands until it begins to form a grainy mixture (resembling corn starch.)
8. Add in the cheddar and milk.
9. Mix just until a thick dough forms and all lumps are out.
10. Drop the dough by rounded spoonfuls into the crock pot.
11. Cover and cook on high for 30-60 minutes.
12. Enjoy!

Servings: 6 • Size: About 1 1/2 Cups • Calories: 288.1 • Fat: 5.5 g • Carb: 34.7 g • Fiber: 6.8 g • Protein: 26.7 g • Sugar: 0.9 g • Sodium: 701.5 mg