Caprese Chicken

OMG OMG OMG!! I made a healthy dinner and my husband was actually excited!! Small wins!!

This recipe was super simple and yummy so I had to share!! 

Caprese Chicken
Serves 2

Ingredients:
2 - 4 ounce Chicken Breasts
coconut oil cooking spray
1 red vine tomato
2 oz whole milk fresh mozzarella
dried parsley
salt & pepper

Directions:
1. Take a large grill pan and heat on medium high heat.  Spray with coconut oil cooking spray and top with chicken breasts.  Top with salt & pepper.  Cook for 4 minutes and flip.
2. Spray with coconut oil cooking spray and sprinkle with salt & pepper again. Top with a large pan lid and cook for an additional 4 minutes.  Repeat this step twice, so each side gets cooked for 4 minutes per side two times making sure that the chicken doesn't get too brown.  
3. While the last side is cooking slice the tomato in 4 thick even slices.  Slice 2 slices of whole milk mozzarella about 1/2 inch thick.
4. Once chicken is cooked through, top chicken and layer with tomato, cheese then tomato.  Sprinkle with parsley and let rest for 3 minutes on the grill pan with the heat turned off.
5. Here I served with whole grain pasta, sauce and roasted zucchini for a yummy dinner!!

If you are following the 21 day fix, CIZE or Hammer & Chisel meal plan this chicken dish counts as 1 red, 1 blue and 1 tsp.

I'm getting ready to head into Week 2 of The Master's Hammer & Chisel and it has been so amazing to dive back into my nutrition and enjoying yummy meals like this!! Here are a few moments from my Week 1 journey.

DAY 2 DONE!! 

Feeling as though Peanut butter is my new BFF and the only thing that is helping me 

get through Day 3!! 

 If you want to know more about The Master's Hammer & Chisel fill out this form and let's chat <3

Italian Tempeh

Tempeh!  Have to admit, I've never heard of it or tried it until I made this recipe.  I've heard that it's pretty bland but firm, I would have to agree! I knew if it was going to something I would eat it would have to have some more flavor.  Insert GARLIC and some Parmesan to the rescue!!  Better yet this is a yummy Vegetarian option and Vegan if you don't top with cheese and it's 21 day fix approved!! 

Italian Tempeh 

2 servings 

Ingredients: 

8 oz tempeh
2 tsp coconut oil divided
2 cloves garlic
1.5 cups sliced raw veggies (I used, 2 large carrots, 3 large white button mushrooms, 5 cherry tomatoes)
1.5 cups raw spinach
1/2 tsp Italian seasoning
salt & pepper or Adobo
sprinkle fresh parmesan

Directions: 
1) Take small non stick skillet and heat over medium high heat, add 1 tsp coconut oil and chopped garlic cloves, cook for 2-3 minutes.
2) Reduce heat to medium.  Add sliced raw veggies and cook for 5 minutes, or until tender.  Season with pinch of salt and pepper.
3) Once veggies are tender, add 1.5 cups raw spinach.  Cook for an additional 2-3 minutes until spinach is cooked.  Set aside or divide evenly between 2 plates.
4) Add 1 tsp coconut oil to non stick skillet and heat over medium heat.  Slice tempeh into 1/4 inch slices.  The 8 oz brick I bought made about 14 slices.  Cook tempeh, turning 1-2 times so browned evenly.  Sprinkle with Italian seasoning and salt and pepper to taste.
5) Place cooked tempeh evenly onto the cookies veggies.  Sprinkle lightly with fresh parmesan.

**If you are following the 21 day fix or CIZE meal plan this recipe would count as: 1 red, 1.5 green, 1 tsp, 1/8 blue if you use cheese**

Quinoa Salad

I absolutely love to host get togethers but always am looking for healthy yummy crowd pleasing dishes.  This Quinoa Salad fits all my required criteria:  Yummy!  Easy to make!  Makes a lot!  Can be made ahead of time!

Quinoa Salad
Serves 10 (1 cup each)

Ingredients:
1/3 cup fresh lime or lemon juice
1 T ground cumin
1 T salt
1/3 cup olive oil
2 can black beans, drained and rinsed
4 cups water
2 cups dry quinoa, rinsed
1 medium red bell pepper
1 medium yellow bell pepper
1 medium orange bell pepper
1 bunch fresh cilantro, chopped

Directions:
1) Combine lime juice, cumin, salt, olive oil in a large bowl, whisk.  Add black beans.  Set aside
2) Bring water to a boil in a medium saucepan over high heat.
3) Add quinoa.  Reduce heat to low, cover and cook for 10-12 minutes or until water is absorbed.  Remove from heat.  Set aside.
4) Dice peppers and cilantro, add to the bean mixture that is in a large mixing bowl.  You need extra space as this is a large recipe.  Toss till combined.  Add in cooled quinoa and mix gently.  Enjoy!

This salad is best if chilled for a few hours to cool completely.  It stays well in the refrigerator for 2-3 days.  This recipe is adapted from the Fixate Cookbook.

If you are following the 21 day fix or 21 day fix extreme each serving counts as 1 green, 2 yellows and 1.5 tsp.

Feel free to share with friends and let me know what you think!

Heathy Pizza : Kid approved

Looking for a quick, healthy kid approved lunch? 

Try my flat out pizzas!!! 

Ingredients: 

2 multi grain flat bread - I use Flatout brand 

1/2 cup tomato sauce - I use Amy's Organic brand 

1/2 mozzarella cheese 

Directions: 

1) Preheat oven to 350. Place flatbreads on a baking pan 

2) Divide sauce evenly between flatbreads 

3) Divide mozzarella cheese evenly between flatbreads 

4) Place in oven for 5-7 mins till cheese is melted 

5) Cut, serve, enjoy ❤️

Tip: This is an easy base pizza where you can add anything and everything to an adult pizza or a less picky kid. 

Tip 2: This is a super easy and fun dish your kids can help you make. Get them in the kitchen! They will eat more 💗💙

Share if this was helpful!! 

Zucchini Bake

I love me some squash!!  I'm always looking for different new ways to make it and I really enjoyed this quick and easy side dish.

Zucchini Bake
Ingredients:
4 large zucchini squashes quartered lengthwise
1/2 cup shredded cheese of choice (I prefer mozzarella or parmesan)
1/2 tsp dried thyme
1/2 ts dried oregano
1/4 tsp garlic powder
salt and pepper to taste
cooking spray

Directions:
1) Preheat oven to 350.  Take a cooling rack and place on top of a baking sheet.  Spray with cooking spray.
2) Cut zucchini in half lengthwise and then in half again to quarter them lengthwise.
3) Take a small bowl and combine cheese, dried herbs, salt and pepper.
4) Place quartered zucchini on top of the cooking sheet/baking sheet combo.  Spray the zucchini with cooking spray and sprinkle cheese herb mixture on top.
5) Place in oven.  Bake for 15 minutes and then broil for 1-2 till crispy and golden brown.  Serve immediately and enjoy!

Steak Fajitas

I love Mexican food and anything that is a crowd pleaser.  Sometimes it's hard when you are feeding a crowd or a family to find items that will work for everyone.  This dish is one that you can serve to even non clean eaters and they can add toppings they want to meet their needs.  

Steak Fajitas 

Serves: 4 (2 fajitas each) 

Ingredients: 

1 1/2 tsp olive oil 

2 medium peppers (green, yellow or red) cut into strips 

1 medium onion sliced 

2 cloves garlic chopped 

1 lb raw extra lean beef sirloin cut into 2-inch strips 

1 tsp ground chili powder 

1 tsp ground cumin 

1 tsp crushed red pepper flakes 

1/2 tsp sea salt 

1/2 cup salsa 

8 6-inch corn tortillas 

4 Tbsp plain greek yogurt 

optional: 

1/4 cup fresh cilantro 

lime wedges 

Directions: 

1. Heat oil in large non stick skillet over medium high heat 

2. Add bell peppers, onion and cook for 5 - 6 minutes or until tender

3. Add garlic, cook for 1 minute

4. Add beef, chili powder, cumin, pepper flakes, salt and cook for 7-8 minutes or until meat is no longer pink 

5. Evenly top each tortilla with beef mixture, add salsa, yogurt, cilantro and serve with a lime wedge

Recipe adapted from Fixate cookbook.  If following the 21 day fix 2 fajitas counts as 1 green, 1 yellow, 1 red and 1 tsp. 

Mexican Chicken Tortilla Soup

Soups are a great plan and prep meal.  They are easily made ahead and seem to get better as they sit and soak as the week goes on.  I have a few friends who LOVE chicken tortilla soup but when we started the 21 day fix they had to stop eating it and missed it!  I was delighted to see a copy of a healthier version in the new Fixate Cookbook!

Mexican Chicken Tortilla Soup
Serves: 4 (1.5 cup servings)

Ingredients:
8 - 6-inch corn tortillas
2 tsp olive oil
1/2 cup chopped yellow onion
2 cups slices celery (about 4 stalks)
2 cloves garlic, chopped
4 medium tomatoes, chopped
6 cups low-sodium organic chicken broth
3 cups chopped cooked chicken breasts
1 1/2 cups sliced carrots (about 3)
1 tsp oregano
1 tsp chili powder
1/2 tsp himalayan salt
1/2 tsp pepper
1/2 avocado sliced
1/4 cup cilantro
4 tsp shredded cheese of choice ,if desired

Directions:
1. Preheat oven to 350 degrees
2. Line baking sheet with parchment paper and place tortillas on baking sheet.  Bake for 8-10 mins until toasted and crispy.  Remove from oven and break into pieces and set aside.
3. Heat oil in large saucepan over medium heat.  Add onion and celery, cook for 5 mins stirring frequently.  Add garlic, cook for 1 min.
4. Add tomatoes and cook for an additional 5 mins, set aside
5. Take onion mixture and add 2 cups broth and half of the corn tortilla pieces to blender and blend until smooth.
6. Add blended mixture back to large saucepan.  Add 4 cups chicken broth, chicken, carrots, oregano, chili powder, salt and pepper.  Bring to a boil over medium heat and reduce to low, cook an stir occasionally for 10 mins, or until carrots are tender.
7. Divide into bowls and serve evenly with avocado, cilantro and remaining tortilla pieces.

This recipe is from the cookbook, Fixate which you can order here.

If you are following the 21 day fix meal plan you would could 1 serving as 3 greens, 1 yellow, 1 red and 1 blue.

Vegetarian Chili

While I do enjoy meat, sometimes I experiment with non meat products.  A friend of mine sent me this recipe to try in a new FREE clean eating group we are running that has Vegetarian and Meat Eating options! 

Vegetarian Chili
Ingredients: 

olive oil 

1 cup ground seitan
2 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes
1 (15.5 ounce) can black beans, drained/rinsed
1 can pinto beans, drained/rinsed
1 teaspoon dried oregano
1/2 teaspoon chili powder
salt and pepper, to taste

Directions: 

1. Over medium heat, heat olive oil in a large sauce pan.  Add garlic and cook for 1 minute.  Add Seitan until well combined.  

2. Add tomatoes, black beans, pinto beans, oregano, chili powder, salt and pepper.  Reduce heat to low and let cook for 20 minutes.  

3. Portion out and serve! 

If you try this recipe out please leave some comments below and share with a friend! 

Be Our Guest Review

Ever since we saw the Be Our Guest restaurant construction begin a few YEARS ago we have wanted to try out the restaurant.  When it was new there were crazy long lines.  Being annual pass-holders we decided to wait it out.  So after craziness settled down I suggested to my husband Jason to make a reservation for his birthday!

We had no idea what to expect.  I did not look up reviews, etc before I made the reservation and even before going.  I assumed it would be a character full service dining like most Disney restaurants are.  Wow, we were so wrong but pleasantly surprised!  Be Our Guest is a higher-end fast service restaurant.  How fun!!

We walked up, gave our name and waited in a short line outside.  They escorted us inside where we waited in another line.  We had never been so we did not know what to expect.  The kids enjoyed the lobby and atmosphere!  Next we were shown to the room where you order at a kiosk.  There is a computer screen with pictures of the food options.  Wow!  There were so many different healthy options!  We went for lunch so I will tell you what we had and our review but for the whole menu check it out here: https://disneyworld.disney.go.com/dining/magic-kingdom/be-our-guest-restaurant/menus/

My husband ordered the Croque Monsieur.  It is a grilled sandwich of carved ham and gruyere cheese and bechamel with pommes frites for $11.49.  He said it was pretty good and the portion was average. Basically it was a pressed Ham sandwich with fries.  Nothing special and a safe choice.

For the kids we split the whole-grain macaroni with marinara sauce and mozzarella and a side of peach applesauce for $6.99 as well as the grilled cheese with tomato soup and a side of french fries for $8.99.  The kids really enjoyed their food.  The macaroni came plain so you could add as much sauce or cheese as you would like which was really nice.  The grilled cheese was cut up into 3 long strips perfect for dipping.  Everyone enjoyed a few fries and the applesauce was just ok.  My daughter wouldn't eat it but our littlest did.

I try to eat a healthy clean diet and follow the 21 day fix 80% of the time so for myself, I ordered the Tuna Niçoise Salad.  It was a generous portion of seared tuna steak, green beans, a few small roasted potatoes, olives, roasted bell peppers, sliced cherry tomatoes and small poached egg for $13.49.  I really enjoyed this salad and wasn't able to finish the tuna steak.  While following the 21 day fix or 21 day fix extreme I would consider this salad to be 1.5 green, 1.5 red, 1 orange  1/2 blue and 1/4 yellow containers.  Personally I left off a lot of the olives and salad dressing because it was flavorful enough with the variety of veggies and tuna steak.

Tuna Niçoise Salad

Overall we REALLY enjoyed the ambiance, food choices and decorations.  The kids loved looking at all of the different rooms and their wall hangings.  They LOOOOVED the enchanted rose and asked me to take lots of pictures to look back on.  I would a major bonus was the dark air conditioned rooms as they were a nice break from the July Florida heat.  We will definitely be going back!!

Always fun trying to get a picture of all 3 

**If you are looking for help with the 21 day fix please comment below or email me at healthylifewith3@gmail.com**

Healthy Chicken Salad: 21 day fix approved

Confession: I LOVE MAYO!! Always have, always will!! I'm a sucker for anything creamy. 

When I made the choice to clean up my nutrition, eliminating mayo was really difficult.  First I went cold turkey but then learned I could sub mayo or sour cream for fat free plain Greek yogurt. I understand it's not the exact same, but it gets easier and easier over time.

An old fav lunch of mine was chicken salad. I know a lot of others enjoy chicken salad too so I was bound and determined to find a healthy substitute. If you're following the 21 day fix, I've included equivalents for you!! You're welcome :) 

Healthy Chicken Salad: 21 day fix approved
Yield 2 Servings

Ingredients:
1.5 cups cooked diced chicken breast
3/4 cup plain greek yogurt
1/2 cup diced cucumber
1 cup green or purple halved grapes
1 T yellow mustard
salt and pepper to taste

Instructions:
Dice chicken and cucumbers.  Half grapes.  Combine with greek yogurt and mustard and stir till well combined.  Add salt and pepper to taste.

Serve over salad greens or with whole grain crackers.  In image show above I used 1.5 cups raw spinach, romaine, cherry tomatoes and cucumbers.

If you are following the 21 day fix or 21 day fix extreme this recipe would count as 1.5 red, 0.5 purple, 1/4 green.

If you enjoyed this recipe please comment below and tell me what you thought!  

Black Bean Soup - 21 day fix approved

Black bean soup is a family favorite in our house!  It freezes well and makes for a great lunch or dinner.  Even my kids like it!  I make them grilled cheese or get crusty bread and they use the soup as a dip.  YUM!!!!

Here's a great Black Bean Soup from Beachbody.com.

Black Bean Soup

Total Time: 9 hrs. 48 min.
Prep Time: 15 min.
Cooking Time: 1 hr. 33 min.
Yield: 6 servings, about 1½ cups each

Ingredients:
1 cup dry black beans, sorted, washed
5 cups water, divided use
3 cups low-sodium organic vegetable (or chicken) broth
2 medium celery stalks, chopped
2 medium carrots, chopped
1 medium onion, chopped
2 cloves garlic, chopped
1 medium jalapeño, seeded and deveined, chopped
1 tsp. ground red pepper (optional)
½ tsp. chili powder
1 tsp. ground coriander
1 tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)
Hot pepper sauce (like Tabasco) (to taste; optional)

Preparation:
1. Place beans and 3 cups water in a large saucepan. Soak for six hours to overnight. Drain and rinse beans.
2. Place beans, remaining 2 cups water, broth, celery, carrots, onion, garlic, jalapeno, red pepper, chili powder, coriander, and cumin in saucepan; bring to a boil over medium heat. Reduce heat to medium-low; cook, stirring occasionally, for 60 to 80 minutes, or until beans are tender.
3. Add salt and pepper if desired; cook, stirring occasionally, for 10 minutes, or until beans are very tender.
4. Place half of bean mixture in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.
5. Return blended soup to saucepan; cook, on medium-high heat, for 2 to 3 minutes or until hot.
6. Serve with a splash of hot sauce if desired.

This recipe could easily be made in a crockpot as well.  Simply follow the preparation instructions as stated above until step 2.  Then place all ingredients in a crockpot and cook on high for 2-3 hours or low for 6 hours.

If you are following a Team Beachbody program here are the equivalents for your meal plan: 

If you would like to join a challenge group of mine to help you stay accountable on your health and fitness journey simply fill out this form: