Wednesday, December 9, 2015

Baked Pesto Chicken - 21 Day Fix Approved



Baked Pesto Chicken - 21 Day Fix Approved


I love pesto!  it is easy to make and has that yummy salty flavor.  It gets is tangy salty flavor from the Parmesan cheese and that nutty taste from the pine nuts.  I like to toast the pine nuts in in a skillet prior to adding them to be processed.  If you toast them, make sure they are completely cooled before you add them to your basil pesto mix. 

21 Day Fix Approved
21 Day Fix- Baked Pesto Chicken


This is a great way to dress up your chicken! 

Here is another great 21 Day Fix way to make your chicken-  Thai Coconut Curry Chicken!

Homemade Basil Pesto Ingredients

2 cups fresh basil leaves, packed
1/4 cup freshly grated  Parmesan cheese
1/2 cup extra virgin olive oil
1/4 cup pine nuts
2 garlic cloves, minced (about 3 teaspoons)
Salt and freshly ground black pepper to taste

Directions
Place basil, Parmesan, pine nuts salt and pepper in food processor and pulse to get the basil and the nuts chopped up. 
Drizzle in olive oil while the processor is turned on until desired consistency is reached.



Baked Pesto Chicken Ingredients 

4 - 4 oz boneless, skinless chicken breast pieces
1/2 cup Pesto recipe
3 plum tomatoes, sliced
Optional: 2 ounces shredded mozzarella cheese
21 Day Fix Approved
Directions
Preheat oven to 400° F. 
Line baking sheet with heavy-duty foil. or spray baking dish with cooking spray.
Place chicken  prepared baking sheet or dish and spoon on 2 tsp of pesto on each breast and top with 2 slices of tomato.
Bake for 20 to 25 minutes or until chicken is no longer pink in center. Remove from oven and top with OPTIONAL 1/2 of a blue container of mozzarella cheese and bake for an additional 3 to 5 minutes or until cheese is melted.

Serve chicken breast over 1 yellow of cooked, gluten free, bow tie pasta that has been drizzled with 1 tsp olive oil and seasoned with a little salt and pepper.  

This dish makes 4 servings with a little extra pesto to have in the refrigerator.  1 serving is 1 Red, 1 yellow, 1/2 blue if no mozzarella cheese is used and 1 blue if you top your chicken with cheese and 2 tsp.  I love to serve this with steamed asparagus or broccoli!

Monday, December 7, 2015

21 Day Fix Approved- Broccoli Cheese Soup


21 Day Fix Approved-  Broccoli Cheese Soup


To me a bowl of soup is just super satisfying and comforting anytime of the year, but especially on a cold winter day.   Eating steamed broccoli get boring, so I like to make up a pot of this soup and have it on hand!  Sometimes I add a blue container of cheddar cheese for that extra salty/ creamy goodness!  If you LOVE soup and are looking for another great, simple soup that works in the 21 Day Fix Meal Plan, try this Zucchini Cashew Soup!  Broccoli is also SO NUTRITIOUS for you!  There are so many benefits to adding broccoli to your meal plan more than once a week!  Check out this informative blog about this amazing green superfood....  42 Science- Backed Health Benefits of Broccoli .


Broccoli Soup with Added Cheddar
21 Day Fix Approved- Broccoli Soup with added Cheddar


Ingredients
3 tsp Extra Virgin Olive Oil
1 1/2 pounds fresh broccoli
1 large onion, chopped
1 carrot, chopped
Salt and freshly ground black pepper
4 cups low-sodium chicken broth


Directions
Heat olive oil in a medium sized pot.
Add broccoli, onion, carrot, salt and pepper and saute until onion is translucent, about 6 minutes. 
Add the chicken broth and bring to boil.
Simmer uncovered about 15 minutes. 
With an immersion blender, puree the soup. 
Add salt and pepper, to taste.

1-1/2 cup is one green container on the 21 Day Fix meal plan.  I like to put one blue container of cheddar cheese on top of mine and mix it in for Cheddar Broccoli Soup.  :)  

Need help with your fitness goals? Email me at smdiehl03@gmail.com and lets chat!




Wednesday, December 2, 2015

Eat Clean- Sweet Potato Pie Bites


21 Day Fix Approved- Sweet Potato Pie Bites


I love sweet potatoes.  This holiday season I made my first sweet potato pie and I loved it better than I do pumpkin pie.  I made a healthy version and I kept thinking that these would be so great with out the crust-  and would count as a delicious yellow container if you are following the 21 Day Fix!  Also, check out this other fun way to make Sweet Potatoes for that yellow container

Here is what I did-

Sweet Potato Pie Bites- Great for the 21 Day Fix

Ingredients
1 to 1-1/2 large sweet potato,  baked with the skin on.
1/4 cup melted coconut oil
3 egg whites plus 1 full egg
1/3 cup pure maple syrup
1-1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ground clove

Directions
Preheat oven to 375 degrees and spray your muffin tin with cooking spray.
Peel the cooled sweet potato after it is baked.
Cube into 1" pieces and place in a large bowl.
Add in the coconut oil, eggs and seasonings.
Mix well with a mixer.
Spoon mixture into muffin tin until 2/3rds full.
Bake for 20-25 minutes until done

Enjoy!
 If you want help with the 21 Day Fix meal plan- email me!  smdiehl03@gmail.com