Wednesday, September 3, 2014

6 Family Friendly Healthy Recipes That Keep You On Track!


One of the things my clients say ALL the time is they do great following their healthy meal plan until dinner time.  Then what do they do?  Their kids wont touch the "healthy" food and their spouse wants something else and they are not interested in cooking two dinners.  I get it.. So I put together 6 of my favorite, mouth-watering, (and easy to make ahead) recipes that are sure to have your kids enjoying a healthy meal all the while keeping you on track with your health and fitness goals!

Make Ahead Turkey Meatloaf and Garlic Sweet Potato Mash!


Meat Loaf

Ingredients

1.5 Pounds Lean Ground Turkey
1 Cup Grated Onion (or you can finely chop it, but grated works so much better!)
1 Cup Salsa
1 Cup Quick Cooking Oats- Plain
1 Package Knorr Vegetable Soup Mix
1/2 cup Ketchup 
OPTION- 1 small Zucchini grated. 

Directions
Preheat oven at 350.
In a large bowl mix Turkey, Onion, Salsa, Oats and Vegetable Soup Mix together.
Put in a loaf dish and top with 1/2 cup ketchup
Cook for 1 hour.

Number of Servings: 6

Garlic Sweet Potato Mash

Ingredients
4-5 Medium Sweet Potatoes- peeled and cubed in to 1" pieces (I like the golden sweet potato)
3 large cloves of garlic- Minced
1 Tbsp Olive Oil
1-1/2 tsp salt
1/2 tsp pepper

Directions
Place everything but the olive oil and pepper in a pot and add enough water to cover the top and bring to a boil.  
Reduce heat and let simmer until tender (about 10-15 minutes). 
Drain off liquid, add oil, pepper and salt to taste, and and mash sweet potatoes. 

Serve this meal with steamed broccoli or green beans!

If on the 21 Day Fix- Use your containers to portion out your green and your yellow.  Slice 3 oz of the meatloaf for a red. 


Lean Turkey Zucchini Lasagna


Ingredients 

1.5 lb. extra-lean ground turkey
2 cups basil marinara sauce (I use Trader Joe's brand)
2-3 large zucchinis- sliced thin, lengthwise to make the noodles
1.5 cup reduced-fat cottage cheese
2 egg white
1.5 cups reduced-fat mozzarella
Seasonings for meat such as garlic powder, onion powder, or cumin. Try the 21 Day Fix Mediterranean Seasoning

Directions

Preheat oven to 350 F.
Season ground turkey and cook in a nonstick skillet. Add marinara to create the meat sauce and stir.
Mix cottage cheese with egg whites in a separate bowl.
In an 8 X 10 dish or small foil tin, layer zucchini, meat sauce, and Thin layer of  of cottage cheese mixture. Continue to fill your pan.
Add one final layer of meat sauce to the top, then finish with 1/4 cup mozzarella.
Bake for 45 minutes or until cheese browns a little.

One serving is 1-red, 1-blue, 1- green if you are following the 21 Day Fix

Crock Pot Chicken Tacos! Hint: If you make a little extra of the chicken, you can make enchiladas with the left overs!


Ingredients
6-8 Chicken Breasts
1 Can Chicken Broth
1 Can Rotel Tomatoes and Peppers
3 Tbsp Taco Seasoning

Directions
Cover and cook on low 6-8 hours.  When finished, shred chicken with a fork.  
Serve in taco shells with shredded lettuce, tomato and reduced fat shredded cheese. 

Serve with your favorite steamed veggie OR make a taco salad instead!

Use your Red container to portion out your chicken, 2 small corn tortilla as your yellow and fill up on tomatoes and lettuce in your green. you can add one blue of shredded cheese



Crock Pot Chicken Eat Clean Enchiladas


Ingredients
Left Over Chicken from Taco Night
1 Cup Onion- Diced and sauteed
1 Package Corn Tortillas
1 Can Cream of Chicken Soup (Fat Free)
1 small container of Reduced Fat Sour Cream
1 Cup Chicken Broth
2 Cups Reduced  Fat  Shredded Cheddar Cheese

Directions
Preheat over to 350. 
In a large bowl mix together sauteed onion, 1 cup cheese and chicken.
Spray an 8x10 baking dish with spray.
Begin filling each tortilla with the chicken and rolling it up and placing in the pan. (getting your tortillas warm in the microwave will help prevent cracking)
When your pan is full, put the can of Cream of Chicken Soup, Sour Cream and Chicken broth in a large bowl and mix well. 
Pour sauce over the top of your enchiladas.
Top with cheese.
Option to sprinkle a little chili powder over top.
Bake for 45 minutes. 

Serve topped with lettuce and tomato!

Turkey Meatballs and Whole Wheat Spaghetti


Ingredients
1 pound lean ground turkey
1/2 cup oats (I put mine in the blender or food processor to make a little finer)
2 tbsp 21 Day Fix Mediterranean Seasoning (see my blog post with this recipe click here) http://dealdiehl.blogspot.com/2014/03/21-day-fix-mediterranean-seasoning.html
1 egg
Salt and Pepper to taste
1 Jar of your Favorite Marinara Sauce
1 package whole wheat, quinoa or rice pasta- Cooked

Preheat oven to 400 degrees. Place turkey in a bowl with the oats, seasonings and egg. Mix until incorporated, but do not over mix. Over mixing will result in a really tough meatball. Take and make a meatball that is about 1.5 ounces in size. This should make 15 meatballs total. Place on a cookie sheet sprayed with cooking spray. Bake for 35-40 minutes or until the temperature of the center of your meatballs is 165 degrees.
Once cooked, place meat balls in a pot with the marinara and cook over medium low heat until sauce is warm 
Serve three meat balls over cooked pasta (1/2 cup is a serving of pasta!!!). Add a dash of Parmesan cheese if desired. 

Lean Beef Chili      

                                
1.5 pounds lean, ground beef
1 medium onion- diced
1 Tablespoons minced garlic
2 cans of Rotel Tomatoes and peppers
1 can of kidney Beans, drained and rinsed
2 Tablespoons Chili Powder
2 Tablespoons 21 Day Fix Smokey Southwestern Seasoning Get this seasoning recipe
Salt and Pepper to taste
1 tsp olive oil

Directions
Heat olive oil in a large pot on medium-high heat and add diced onion and minced garlic. Cook until the onion is translucent.

Add beef, stir and cook until no longer pink.

Add tomatoes and beans and chili powder and seasoning mix to the pot. Stir until well mixed.

Bring to a boil and then simmer for one to three hours, stirring occasionally (the longer this cooks, the better the flavor will develop.. this is a good one to put into the crock pot on low for 4 hours... after you have browned the meat).

Top with chopped green onions, diced avocados, reduced fat sour cream or reduced fat shredded cheese.

Serve with warm corn tortillas.
















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