Amy's Hub for Healthy Living

"Building healthy habits one day at a time."

[amygarcia75]

Pasta e Fagioli~Olive Garden Replica

INGREDIENTS:

1 cup ditalini pasta

2 tablespoons olive oil, divided

1 pound spicy Italian sausage, casing removed

3 cloves garlic, minced

1 onion, diced

3 carrots, peeled and diced

2 stalks celery, diced

3 cups chicken broth

1 (16-ounce) can tomato sauce

1 (15-ounce) can diced tomatoes

1 teaspoon dried basil

1 teaspoon dried oregano

3/4 teaspoon dried thyme

Kosher salt and freshly ground black pepper, to taste

1 (15-ounce) can red kidney beans, drained and rinsed

1 (15-ounce) can Great Northern beans, drained and rinsed

DIRECTIONS:

In a large pot of boiling salted water, cook pasta according to package instructions; drain well and set aside.

Heat 1 tablespoon olive oil in a large stockpot or Dutch oven over medium heat. Add Italian sausage to the skillet and cook until browned, about 3-5 minutes, making sure to crumble the sausage as it cooks; drain excess fat and set aside.

Add remaining 1 tablespoon oil to the stockpot. Stir in garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes.

Whisk in chicken broth, tomato sauce, diced tomatoes, basil, oregano, thyme, Italian sausage and 1 cup water; season with salt and pepper, to taste. Bring to a boil; reduce heat and simmer, covered, until vegetables are tender, about 10-15 minutes.

Stir in pasta and beans until heated through.

Serve immediately.

courtesy of Damn Delicious

[amygarcia75]

Chicken Lettuce Wraps

INGREDIENTS:

1 tablespoon olive oil

1 pound ground chicken

2 cloves garlic, minced

1 onion, diced

1/4 cup hoisin sauce

2 tablespoons soy sauce

1 tablespoon rice wine vinegar

1 tablespoon freshly grated ginger

1 tablespoon Sriracha, optional

1 (8-ounce) can whole water chestnuts, drained and diced

2 green onions, thinly sliced

Salt and pepper, to taste

1 head butter lettuce

DIRECTIONS:

Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.

Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes.

Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.

To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.

Enjoy!  My family agreed that these were almost identical to PF Chang’s👍🏻.

[amygarcia75]

Clean Chicken Fried Rice

Ingredients

2 cups prepared rice (I used long grain brown rice)

1 chicken breast, cut into bite-sized pieces and seasoned with salt & pepper

1/2 cup frozen mixed vegetables

2 green onions, chopped

1 clove garlic, minced

1 egg

3 teaspoons sesame or wok oil, divided

2 Tablespoons Low Sodium Soy Sauce or Liquid Aminos

Directions

Whisk egg with 1 teaspoon oil in a small dish then set aside.

Heat 1 teaspoon oil in a large wok or skillet over medium-high heat. Add seasoned chicken then stir fry until cooked through and remove to a plate.

Heat remaining teaspoon oil in the wok then add frozen mixed vegetables and green onions. Stir fry until tender, about 2 minutes, then add garlic and cook for 30 more seconds. Push vegetables to the side of the wok then add egg and sesame oil mixture into the center and scramble.

Add cooked chicken, rice, and soy sauce to wok then toss well to combine.

I always double this recipe.  My teenager requires more food and we love to have the leftovers!

courtesy of iowagirleats.com

[amygarcia75]

Yesterday, I completed an 80 day fitness program. Way back on January 15th, at the beginning of this journey, I set a few goals for myself: Get stronger, mentally and physically Use food as FUEL Finish something that’s HARD Today, on April 15th, I am proud to say I checked every single one of those goals off the list. I can tell you, it wasn’t perfect. But I AM stronger, more confident and better equipped to lead other women looking to set lofty goals for their health and fitness and for their lives. So…this weekend I’ve splurged with some desserts, a few adult beverages and a good bit of rest. But really, all I could think the minute I finished was, "What will I do next?” This is a lifelong journey for me and 80 days is really just a drop in the bucket. What will you do next? Get stronger? Use food as fuel? Finish something hard? Get in touch. I’m ready to start again and I would LOVE for you to go with me. (at Kansas City, Missouri)

[amygarcia75]

Tequila Lime Chicken

Ingredients:

4-6 thin sliced boneless-skinless chicken breasts

1/4 C Plain Greek yogurt

1/4 C your favorite salsa or Pico de Gallo

4 teaspoons of dry Ranch seasoning

1 C shredded Mexican cheddar cheese

4 servings blue corn tortilla chips

1 lime

Instructions:

Grill chicken breasts if weather is appropriate, but otherwise season and bake in the oven.

As your protein is cooking you can quickly mix up the sauce. Add the yogurt, salsa, and ranch together in a small bowl and stir to combine.  Squeeze a wedge of lime into the mixture.

Prepare each plate by crunching up the blue corn tortilla chips in a space about the size of the chicken breast. (I used about 8-10 chips for this, that’s one yellow container)

After the chicken has been cooked all the way through, spoon 1-2 tablespoons of the sauce over the chicken and top with the shredded cheese.  Return to the oven for a few minutes to melt the cheese.  Then serve over the chips.

Chicken -1 Red

Tortilla chips-1 yellow

Sauce- 1/4 purple

Cheese- 1/2 Blue

I made lime/cilantro rice for my son, but I prefer with the chips and roasted broccoli to the side.  You could also pair with some guacamole or sliced avocados.

[amygarcia75]

Fettuccine with Chicken and Zucchini

Ingredients:

4 Boneless, skinless chicken breasts

12 oz fettuccine pasta

2 large zucchini

1/4 cup grated Parmesan cheese

2 cloves garlic

2-4 TBSP Butter

2 TBSP Mascarpone Cheese

1 TBSP Italian Seasoning

Optional topping

1TBSP Capers

Instructions:

Peel and chop the garlic.  Halve the zucchini lengthwise, then cut crosswise into 1/4 inch pieces.

Pat the chicken dry, season with salt and pepper.  Heat 1 TBSP Olive Oil in a non-stick skillet.  Cook 5-7 minutes on each side, until browned and cooked through.  Remove from the skillet and cover with foil to keep warm.

Cook the pasta until al dente and reserve 1/2 cup of the cooking water.  Drain thoroughly and return to the pot.

In the same pan you cooked the chicken, heat a 2 tsp. of olive oil on medium-high heat until hot.  Add the zucchini and half the chopped garlic.  Cook 2-3 minutes until browned.  Season with salt and pepper.  Transfer to a bowl.

For optional topping...heat a drizzle of olive oil in the same pan until hot.  Add the chopped capers and the rest of the garlic.  Season with salt and pepper.  Cook, stirring frequently, 1-2 minutes, or until fragrant.  Turn off the heat.

To the pot of cooked pasta, add the cooked zucchini, Italian Seasoning, butter, mascarpone cheese and half of the reserved pasta cooking water.  Cook on medium-high heat, stirring vigorously, 1-2 minutes, or until the pasta is coated. Add more water if necessary.  Turn off the heat and season with salt and pepper to taste.

Thinly slice the cooked chicken.

Serve the sliced chicken with the finished pasta.  Top with the optional capers/garlic combo.  Garnish with Parmesan cheese.  Enjoy!

Prep time - 30-40 minutes.

[amygarcia75]

Pulled Pork Carnitas

Ingredients:

3 lbs of Pork Loin

1 bay leaf

1 1/2 cup of water

To make the rub combine:

2 tbsp of chili powder

2 tsp of cumin

1 tsp of ground coriander

1/2 tsp cloves

1 tsp onion powder

1 tsp garlic powder

1 tsp sea salt

1 tsp oregano

Directions:

Mix all spices together except the bay leaf in a bowl. Rub down the entire pork loin with the spices and place in your slow cooker. Add the bay leaf and water and cook on low for 6-8 hours.  Keep an eye on the pork just to make sure the water doesn’t absorb and it dries out.  If you have to add more liquid, then do so. Your pork should pull apart easily so you can shred it.

Once you it is able to be shredded take it from the crock pot, shred and then place back into the crock pot.  Stir the meat to coat with the juices.

For the Carnitas you will need:

Corn Tortillas

Black or Pinto Beans

Romain Lettuce

Diced Tomatoes

Diced Avocado

Shredded cheddar cheese

Cilantro Lime Topping

Greek yogurt

1/4 Cup Fresh Lime Juice

1/4 Cup Fresh Cilantro Chopped

1 lime cut into wedges for garnish

Combine these ingredients in a bowl for the dressing and set aside.

Add the drained beans with 1/2 of a cup of water to a pot on the stove over medium heat. Cook until heated through.  Gently mash with a fork until they reach your desired consistency.

Lightly spray your corn tortillas with cooking spray and place on a foil lined baking sheet. Crisp in the oven on 350 degrees for 8-10 minutes until desired crispiness. Then assemble...

Add your fixings to the corn tortilla and voila!

Add a bit of dressing on top and enjoy!

Fix approved!  Container counts are ❤️💙💚💛

Enjoy!!!!!

[amygarcia75]

Egg Roll Stir Fry

Ingredients:

1 lb. lean ground pork or turkey (I’ve also used beef)

4 cloves garlic, minced

1 T fresh ginger, minced

1 medium yellow onion, thinly sliced

1/2 large head green cabbage, thinly sliced

1 cup carrots, shredded

3 T low sodium liquid aminos or soy sauce

2 t rice wine vinegar

Sliced Green Onions, for garnish

Instructions

In 12" skillet over medium high heat, brown meat (season with salt and pepper if desired), breaking it up as it browns - remove from pan and set aside

Add sliced onions to the pan and season with a pinch of sea salt, cook for about 10 minutes or until tender and lightly browned.

Add garlic and ginger, cook for another minute

Add cabbage and carrots, cook until wilted down, about 5-7 minutes

Return meat to skillet, add liquid aminos or soy sauce and vinegar, reduce heat to medium low and cook 5-7 minutes more.

Serve over brown rice and sprinkle with green onions and sesame seeds.

Container Counts

1/4 of skillet = 1.5💚 1❤️, 1💛 (rice), .5🧡 (depending on amount of sesame seeds)

[amygarcia75]

White Chicken Chili

Ingredients:

1 Tbsp olive oil , 16 oz chicken breasts, 1 yellow onion (chopped), bell peppers, (chopped) 4 garlic cloves, (minced) 1- 14 oz can diced tomatoes with green chiles (Rotel), 1- 28 oz can diced tomatoes, 2- 15 oz cans white beans (Great Northern Beans), 4 c low sodium chicken or veggie broth, 1 tsp curry powder, ½ tsp onion powder, ½ tsp garlic powder, 1 tsp Mrs Dash Chipotle seasoning (or a few sprinkles of red pepper flakes) salt and pepper to taste, 1 heaping Tbsp corn starch

Directions:

In a large Dutch oven or pot, heat the olive oil and cook the chicken until almost done, seasoning with salt, pepper, and Mrs. Dash. Add the onion, bell peppers, garlic cloves, and sauteé 3-4 minutes, until veggies start to soften. Add the diced tomatoes, beans, broth, and seasonings and simmer until heated through (the longer the better!). Dissolve corn starch in ¼ c cold water, then slowly whisk into the chili. Stir and simmer until the chili thickens slightly. Serve with cilantro and lime! Makes 6 servings Serving Size: 1.5 cups Calories: 270 21 Day Fix: 1 Red, 1 Green, 1 Yellow

#21DayFix #approved #WhiteChickenChili #crockpot #soup #clean #nutrition #healthy #cooking

[amygarcia75]

Loaded Sweet Potato Skins

Ingredients:

3 medium sweet potatoes 

2 slices nitrate-free bacon 

5 oz. raw chicken breast, boneless, skinless, finely chopped 

½ tsp. sea salt (or Himalayan salt) 

1 Tbsp. FIXATE Taco Seasoning (I used Mrs. Dash Chipotle Seasoning)

 3 cups chopped spinach 

6 Tbsp. shredded cheddar cheese 

6 tsp. reduced-fat (2%) sour cream (I used Plain Greek Yogurt) 

Chopped chives (for garnish; optional) 

1. Preheat oven to 400º F.  2. Place sweet potatoes on baking sheet. Bake for 50 to 60 minutes, or until fork tender. Cool until sweet potatoes can be handled. 3. While potatoes are baking, cook bacon in large nonstick skillet over medium heat for 3 to 4 minutes on each side, or until crisp. Place on paper towels to drain. Once cooled, crumble bacon. Set aside. 4. Add chicken to same skillet. Season with salt and taco seasoning; cook, over medium heat, stirring frequently, for 4 to 5 minutes, or until cooked through. 5. Add spinach; cook, stirring frequently, for 2 to 3 minutes, or until fully wilted. Set aside. 6. Slice cooled sweet potatoes in half lengthwise. Scoop out most of flesh with a spoon, leaving about ¼-inch of flesh attached to skin. 7. Place sweet potato halves, skin-side up, on baking sheet. Lightly coat with spray. Bake for 15 minutes, or until skins are brown and crisp. 8. Fill each sweet potato half with ¼ cup of chicken mixture. Top evenly with 1 Tbsp. cheese, and bacon. Bake for 5 minutes, or until cheese is melted. 9. Garnish each sweet potato half evenly with 1 tsp. sour cream and chives (if desired); enjoy! 

[amygarcia75]

Roasted Broccoli Fettuccine

Ingredients: 3 boneless, skinless chicken breasts, grilled and cut into chunks (about 2 cups) 2 cups roasted broccoli florets 8 ounces fettuccine 2 tablespoons extra virgin olive oil 2 teaspoons minced garlic 2 tablespoons flour 1 cup chicken bone broth 1/4 cup plain 0% Greek yogurt 1/4 cup skim milk 1/4 teaspoon pepper 1 pinch ground nutmeg 3/4 cup freshly grated Parmesan cheese

Directions: In a pot of boiling, salted water, cook the pasta according to package directions. Drain and set aside. As you are boiling your pasta, cut the broccoli to size and place on a cookie sheet.  Spray with EVOO and roast. (many ovens this will be at 425 for 20 minutes). You might be tempted to skip this step, but don’t!  In a medium saucepan, heat the olive oil over medium-low heat. Add garlic and cook, stirring frequently, until the garlic is golden, 1 to 2 minutes. Whisk in the flour until smooth, about 2 minutes. Gradually whisk in the bone broth, Greek yogurt, milk, pepper and nutmeg. Bring to a low boil, stirring constantly. Lower the heat and simmer, stirring gently, until the mixture thickens, about 3 minutes. Stir in 3/4 cup Parmesan. Add cooked chicken and broccoli to sauce mixture, followed by the cooked pasta. Toss to combine and serve with more Parmesan, if desired.

If you are following a meal plan that tracks containers this is 1💛1❤️1💙1💚and 🥄

[amygarcia75]

Protein/Energy Balls

I use Vanilla ShakeOlogy (instead of protein powder) in these for a boost of superfood nutrition.  Great snack on the go!  Enjoy.

2 energy balls= 1💛container

[amygarcia75]

Sloppy Joes (Fixate Style)

Ingredients:

2 tsp olive oil, divided use

1 medium onion, chopped

1 medium red bell pepper, chopped

2 cloves of garlic, chopped

1 pound ground turkey breast (93% lean) or ground beef (93% lean)

1/2 tsp sea salt (or Himalayan salt) - I reduced to 1/4 tsp

1/4 tsp ground black pepper

2 cups all natural tomato sauce (no salt or sugar added, preferable)

1 Tbsp. Worcestershire sauce

1 1/2 tsp hot pepper sauce - I used Tabasco

1 Tbsp pure maple syrup

4 slices whole grain-sprouted bread (like Ezekiel)

Finely chopped fresh parsley for garnish if desired

1. Heat 1 tsp oil in large skillet over medium heat.

2. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

3. Add garlic; cook, stirring frequently, for 1 minute. Transfer onion mixture to a medium bowl. Set aside.

4. Add 1 tsp oil and ground meat to the same skillet; cook, over medium heat, stirring frequently to break up the turkey, for 8 to 10 minutes, or until the turkey is no longer pink.

5. Season with salt and pepper.

6. Add onion mixture, tomato sauce, Worcestershire sauce, hot sauce and maple syrup. Mix well. Reduce heat to medium low; gently boil, stirring occasionally, for 15 to 20 minutes, or until sauce has thickened.

7. Sprinkle each serving with parsley before serving. 

Serve Sloppy Joes open faced on one slice of whole wheat or Ezekiel bread. 

💚❤️💛🥄per serving - 4 servings, about 1 cup each

[amygarcia75]

Clean Carrot Cake Muffins

INGREDIENTS:

1 1/2 cups whole wheat flour

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/2 teaspoon salt

2 tablespoons butter, melted

1/2 cup honey

1 egg, lightly beaten

1 teaspoon pure vanilla extract

1 cup unsweetened applesauce

3/4 cup finely shredded carrots (about 2-3 medium carrots)

DIRECTIONS:

Preheat the oven to 350 degrees.  Line a 12-cup muffin tin with foil liners.

In a large bowl whisk together the flour, baking soda, cinnamon, nutmeg, ginger, and salt.

Make a small well in the center of the dry ingredients and add the butter, honey, egg, vanilla, and applesauce.

Stir ingredients together until just combined and there are still some spots of flour remaining.

Fold in the shredded carrots just until combined (don’t overmix or the muffins will be dense).

Distribute the batter evenly among the muffin liners. Bake for 18-20 minutes until a toothpick inserted in the center of a muffin comes out clean.

Remove to a wire rack to cool completely. These muffins freeze wonderfully and keep well if covered at room temperature for 2-3 days.

[amygarcia75]

Easy Slow Cooker Broccoli Beef

Ingredients and Instructions:

2 pounds sirloin steak cut in pieces (or boneless beef chuck roast or even lean stew meat)

1 cup beef broth

1/2 c. low sodium soy sauce or liquid aminos

1 T. Sesame Oil

4 cloves minced garlic

3 T pure maple syrup or honey

Cook on low for about 4 hours (or until meat is done and tender)

1 head broccoli (chopped) - I added extra broccoli

1/4 cup corn starch

1/4 cup water

Mix corn starch and water together and add to pot, then add broccoli (and other veggies)

Cook on low for 30 minutes or until broccoli is tender

Serve with brown rice!

You could also add onions and red peppers to increase your veggies and add amazing flavor.

Enjoy!

Fix Portions 💚❤️💛 🥄

Serving Size - About 1 1/2 cups

[amygarcia75]

Clean Meatball Recipe

1 1/3 pounds lean ground beef (93% lean or more) OR  any lean ground meat (turkey/chicken) 3/4 cup quick cooking oats 1 egg, beaten 1/4 cup water (makes the meatballs nice and tender!) 1 tablespoon of tomato sauce or your pasta sauce 2 teaspoons Worcestershire sauce 2 cloves of garlic, finely chopped 1-2 teaspoons black pepper 1 teaspoon of salt Red pepper flakes (optional) 2-3 Tablespoons chopped basil

1. Preheat oven to 400.

2. Combine all ingredients in a large bowl. With your hands, mix until well-combined, but do not over-mix.

3. Roll meatballs into desired size...I usually make mine about golf-ball sized.

4. On a greased baking sheet, bake meatballs 12-15 minutes until barely done inside. 

Store in a freezer bag and freeze for up to two weeks.

Portion Fix approved. Entire meal was 4 meatballs (2 Red), Whole Wheat Pasta (1 or 2 Yellows) and mixed greens (1 Green).

[amygarcia75]

Ingredients:

1 Tbsp olive oil , 16 oz chicken breasts, 1 yellow onion (chopped), bell peppers, (chopped) 4 garlic cloves, (minced) 1- 14 oz can diced tomatoes with green chiles (Rotel), 1- 28 oz can diced tomatoes, 2- 15 oz cans white beans (Great Northern Beans), 4 c low sodium chicken or veggie broth, 1 tsp curry powder, ½ tsp onion powder, ½ tsp garlic powder, 1 tsp Mrs Dash Chipotle seasoning (or a few sprinkles of red pepper flakes) salt and pepper to taste, 1 heaping Tbsp corn starch 

Directions: 

In a large Dutch oven or pot, heat the olive oil and cook the chicken until almost done, seasoning with salt, pepper, and Mrs. Dash. Add the onion, bell peppers, garlic cloves, and sauteé 3-4 minutes, until veggies start to soften. Add the diced tomatoes, beans, broth, and seasonings and simmer until heated through (the longer the better!). Dissolve corn starch in ¼ c cold water, then slowly whisk into the chili. Stir and simmer until the chili thickens slightly. Serve with cilantro and lime! Makes 6 servings Serving Size: 1.5 cups Calories: 270 21 Day Fix: 1 Red, 1 Green, 1 Yellow 

#21DayFix #approved #WhiteChickenChili #crockpot #soup #clean #nutrition #healthy #cooking