Category Archives: Lunch

Boneless skinless chicken cooked in a crockpot and shredded

Crockpot Chicken

Crockpot chicken is another example to show that eating healthy doesn’t have to be dry and boring. In fact, I spice up this recipe with herbs and fresh rosemary to add lots of flavor and taste. My shredded, boneless, skinless chicken breast comes out moist and tasty every time!

I couple my main course chicken with crockpot brown rice for a fabulous meal. I place ½ cup of the cooked brown rice on a lunch-size plate or in a bowl, and then top it with approximately ½ to 1 cup shredded crockpot chicken. Additionally, you can use this shredded chicken for tacos, wraps, or eaten as is for a quick meal anytime!

Crockpot Chicken

Crockpot Chicken

Ingredients

  • Set a large oval crockpot to 6 hour cook, or the time you would like to have the chicken done.
  • Put the following ingredients into the crockpot:
  • 4 organic boneless/skinless chicken breasts
  • ¼ to ½ cup gourmet Yoshida sauce
  • Sriracha hot chili sauce (squirt to cover the top of the chicken)
  • Heavy sprinkling of organic herb mix (non salt)
  • 1 tbsp crushed red chili peppers
  • 1 tsp cumin
  • 1 tsp paprika
  • ½ tsp cayenne pepper (optional)
  • 2 fresh rosemary sprigs

Preparation

  1. Using a fork, move and coat all the chicken breasts with the mixture until evenly combined. Cover and let the chicken cook for the allotted time selected (I use a 6hr cook). Open the lid and fork the chicken to shred and combine the juices and chicken together, until all liquid is absorbed. Remove the rosemary sprigs and discard.
  2. (Optional) Slice fresh organic avocados and layer on top, sprinkle with Cholula Hot Sauce, and add a side spoon of plain nonfat Greek yogurt.
https://stayhealthyfitness.com/crockpot-chicken/
Salad or lunch recipe: spinach + kale + chicken

Power Green Salad with Grilled Chicken

Power greens are power fuel and great antioxidants to clean up the body. Salads are a wonderful way to get your greens and adding additional nutrients like protein, healthy fats and fiber it becomes a healthy meal all in one.  Try the recipe and let me know what you think. Stay Healthy!
Power Green Salad with Grilled Chicken and Quinoa

Power Green Salad with Grilled Chicken and Quinoa

Ingredients

  • 1 cup Power Greens (Spinach and Kale)
  • 1/2 ripe sliced avocado
  • 1/2 cup shredded fresh carrots
  • 1/2 cup sliced peeled cucumber
  • 1/2 large organic tomato, chopped
  • 1 cup prepared grilled or baked chicken breast
  • 1/4 cup red quinoa (or quinoa of choice)
  • 1/4 cup raw almonds
  • extra virgin olive oil for drizzle
  • fresh ground pepper for garnish

Preparation

  1. In a large salad bowl, place greens and top with grated carrot, sliced cucumber, chopped tomato, and sliced avocado. Add the quinoa and drizzle with olive oil. Toss the salad and place grilled or baked chicken to one side of the bowl. Garnish with raw almonds and fresh ground pepper. Yields one serving
https://stayhealthyfitness.com/power-green-salad-with-grilled-chicken/
Lunch or snack: tuna + avocado on high-fiber toast

Tuna, Avocado and Hummus on Toast

For this lunch or snack, toss out the mayo and grab healthy fats to mix your tuna.  Fresh avocado and hummus create a creamy and tasty healthier alternative for tuna on toast.  Let me know if you tried it with a comment. Stay Healthy!
Tuna, Avocado and Hummus on Toast

Tuna, Avocado and Hummus on Toast

Ingredients

  • 1 can albacore tuna, drained
  • 1/2 ripe fresh avocado
  • 1/4 cup hummus of choice
  • 1 slice high fiber organic bread

Preparation

  1. In a large bowl, place drained tuna, avocado and hummus. With a fork, mash the avocado into the tuna and hummus and continue to stir until well combined. Toast high fiber bread and top with 1/2 tuna mixture. Yields one serving
https://stayhealthyfitness.com/tuna-avocado-and-hummus-on-toast/
Breakfast, lunch, or dinner: egg whites and cheese make this delicious, colorful meal help you Stay Healthy!

Egg White Vegetable Frittata

Not just for breakfast, egg white frittatas are easy to make and quick meals to plan for a busy week or anytime.  They are delicious and full of a wide variety of nutrients to maintain a healthy body.  Enjoy and let me know what you think. Stay Healthy!
Egg White Vegetable Frittata

Egg White Vegetable Frittata

Ingredients

  • 2 large red bell peppers
  • 1/2 large sweet white onion
  • 1/2 bag chopped cauliflower
  • 3 tbsp minced jarred garlic
  • 2 large handfuls chopped power greens (kale, spinach, chard)
  • 1 large container egg whites (can sub real eggs)
  • 1 cup shredded organic cheddar cheese
  • feta cheese (optional)
  • fresh ground black pepper

Preparation

  1. Preheat oven to 350 degrees
  2. In a large rectangle stoneware or bakeware pan add the chopped vegetables, minced garlic and onion. Pour egg over the vegetables until completely covered. Sprinkle shredded cheddar cheese over the top and push down with a fork. Sprinkle a small amount of optional feta cheese over mixture. Bake for 25-40 minutes or until knife inserted comes out clean. Cooking time varies on pan style and oven. Let sit for about 5 minutes before slicing. Garnish with fresh ground pepper.
  3. The recipe yields at least 12 servings
https://stayhealthyfitness.com/egg-white-vegetable-frittata/

Lean Turkey Muffins

By themselves as a snack or appetizer, or included as part of a lunch or dinner meal, lean turkey muffins are like a turkey meatloaf in muffin form. I make Jamie Eason’s turkey meatballs all the time and wanted to share the recipe with you. Cooking them in a muffin pan is a easy way to prepare lean protein in bulk because muffins are a ready to go part of a healthy meal. The muffin size also helps with portion control!
Stay Healthy Lean Turkey Muffins

Stay Healthy Lean Turkey Muffins

Ingredients

  • 2 lbs ground turkey
  • 3 egg whites
  • 1 cup dry quick cook oats
  • 1 tsp ground cumin
  • 1 tsp ground thyme
  • 2 tsp dry yellow mustard
  • 2 tsp black ground pepper
  • 2 tsp chipotle pepper spice
  • 1 tsp salt (I leave this out)
  • 2 tbsp garlic powder
  • 1 diced onion
  • 2 diced celery stalks

Preparation

  1. Preheat oven to 375 and prepare muffin pan with spray oil, or coat with olive oil.
  2. Mix all the ingredients in one large bowl until well combined. Shape the mixture into balls and place each one in the muffin pan. Bake for 40 minutes or cooked through.
  3. Makes 12 muffins
https://stayhealthyfitness.com/lean-turkey-muffins/
Turkey Burgers and Baked Steak Fries

Turkey Burgers and Baked Steak Fries

Who doesn’t love burgers and fries? So why not eat a healthy version? This meal satisfies that craving with less fat and more nutrients than a typical burger and fries. For example, the steak fries are baked, reducing the fat. The burgers are made from lean turkey, not beef. And for extra nutrients, the toppings include avocado and spinach. For those of us who love spices, add jalapeños, mustard, and onion for a bit more zing!
Turkey Burgers and Baked Steak Fries

Turkey Burgers and Baked Steak Fries

Ingredients

  • 1 large russet potato
  • extra virgin olive oil
  • Johnny Garlic Seasoning or use sea salt
  • 1/2 lb ground lean turkey meat
  • Yoshidas gourmet sauce
  • Grill Mates hamburger seasoning
  • Crushed red pepper
  • 100% whole wheat or grain Sandwich Thins
  • The Toppings:
  • Fresh avocado
  • Fresh organic baby spinach
  • Sliced jalapenos in the jar (you choose your heat level)
  • Sliced organic tomato
  • Sliced red onion (if the onion is not sweet, I grill mine for a bit)
  • Sweet Heat mustard or mustard of your choice

Preparation

  1. Baked Fries: Wash 1 large potato and pierce with knife. Put in microwave for 3 minutes. Place on cutting board, and slice into wedges leaving the skin on. Careful it will be hot
  2. In a bowl, pour 2-3 tbsp of olive oil and mix in the Johnny Garlic Seasoning or sea salt. Dip each wedge into oil mixture and place on baking sheet. Put into oven and bake for about 15 minutes or until browned the way you like. I prefer a bit of a crispy outside and soft center. Continue to watch the cooking on these while making the burgers, and remove when browned the way you like. Set aside
  3. Turkey Burger: Place the ground turkey into a bowl and pour 2-3 tbsp Yoshida Sauce over meat, sprinkle with 1-2 tsp seasoning, and use your hands to mix together thoroughly. Form the meat into 2 patties and place on the hot griddle. Turn after browned, and continue to cook through, about 8-10 minutes.
  4. Create It: Put the Sandwich Thins into the toaster to warm or if there is room on the griddle heat next to the burgers after they have been turned. Spread mustard on both sides of the Sandwich Thin, and top the bread with the cooked turkey patty. Start layering your burger with the toppings: Baby spinach, sliced onion, tomato, avocado, and end with the jalapenos. This is a messy burger so be prepared with a fork on the side.
https://stayhealthyfitness.com/turkey-burgers-baked-steak-fries/

Turkey Tostada

A tostada contains a blend of flavors and nutrients in the toppings that sit on a thin, crispy bread-like layer. For this tostada, I’ve made some healthy replacements to reduce the fat:
  • Lean turkey instead of beef
  • Whole black or pinto beans instead of refried beans
  • Cabbage instead of iceberg lettuce
  • Greek yogurt instead of sour cream
  • Flatbread instead of fried corn tortilla
There’s still lots of flavor and fiber, and the fat is significantly less.
Stay Healthy Turkey Tostada

Stay Healthy Turkey Tostada

Ingredients

  • 1/2 lb ground lean turkey tostada
  • 1 can organic whole black or pinto beans
  • 1 jar of your favorite salsa
  • Crushed red chili pepper
  • 1 jar jalapenos (your heat preference)
  • Taco seasoning
  • 1 small bag shredded cabbage
  • 1 avocado, diced
  • 1 small sweet onion, diced
  • 1 tomato, diced
  • Plain Greek yogurt
  • Flat Out Wrap (whole grain) or similar healthy bread

Preparation

  1. Heat skillet and spray with Pam or nonstick spray, add some of the diced onions and cook until translucent. Add turkey meat to the onion and crushed red pepper to your taste preference. Mix the meat, onion, and pepper with a fork. Add the taco seasoning mix to spice preference, and 1/4 cup salsa. Continue to cook the turkey meat with the added ingredients until done. In a separate pan, heat beans on low adding a small amount of taco seasoning or salsa to taste, smashing to a chunky spreadable consistency.
  2. Heat griddle and place 2 Flat Out Wraps cooking until brown and crispy (careful not to overcook as they will break on you).
  3. Toppings: Shredded cabbage, diced tomatoes, diced sweet onion or red onion (your preference), diced avocados, Plain Greek yogurt for sour cream
  4. Putting it Together: Spread a layer of beans onto the crispy Flat Out Wrap, add a bit of turkey meat, shredded cabbage, tomatoes, onion, avocado, jalapenos and yogurt.
https://stayhealthyfitness.com/turkey-tostada/

Grilled Margherita Pizza

I have to say that I am hooked on grilling my pizza outdoors. This pizza is such a fun project for the hubby and me!  Talk about a quick, healthy meal in minutes … this will more than satisfy.  The beautiful part about making pizza on the grill is that authentic fire brick oven taste that brings out the BEST in this grilled pie.  The recipe was inspired by the Grill Next Door and we have modified that recipe to create a healthier version.
Stay Healthy Grilled Margherita Pizza

Stay Healthy Grilled Margherita Pizza

Ingredients

  • 6 large organic tomatoes (tomatoes on the vine work well)
  • 1 whole wheat pizza crust (purchase dough from the store or make your own)
  • Organic Extra Virgin Olive Oil
  • Fresh Basil (purchase organic or from your garden)
  • Fresh Organic Mozzarella cheese
  • Fresh Organic Grated Provolone cheese
  • Ground Black Pepper
  • Sea Salt
  • Whole wheat flour for prepping dough

Preparation

  1. Heat grill to 500 degrees and oil. Important that the grill is HOT
  2. Cut tomatoes in half and core out the seed pulp (set aside to use in other recipes)
  3. Place hulled tomato halves on grill cut side down first and grill for 5 minutes, turn over and grill an additional 3 minutes
  4. Remove tomatoes and place in large bowl, sprinkle with black pepper and sea salt, and mash with potato masher until thick sauce, set aside
  5. Place whole wheat pizza dough ball onto flour cookie sheet, pick up the dough and begin stretching by holding the borders of the dough, turn and stretch until crust is a large round. Place back on cookie sheet and gently fold in 3rds. Take the prepped dough on the cookie sheet to the grill and unfold dough directly onto hot grill. Grill for 1 1/2 to 2 minutes and check bottom at that time as it will burn if left too long. The dough will have bubbles on the top. Remove the half sided cooked dough back to cookie sheet and return to prep area. Turn the cooked side up and start dressing the pizza.
  6. Spread grilled tomato sauce onto crust until well covered
  7. Tear the fresh mozzarella and place on the pizza (this will be your preference on how heavy you want the cheese)
  8. Sprinkle fresh grated provolone onto pizza to your preference
  9. Rinse and cut fresh basil leaves into medium size pieces and sprinkle all over topped pizza crust, drizzle the entire pizza with extra virgin olive oil
  10. Carry the prepped pizza back to the hot grill and place directly on the grill, close the lid and grill for and additional 2 minutes (watch or crust will burn)
  11. Remove, slice, and serve with a side salad
https://stayhealthyfitness.com/grilled-margherita-pizza/

Albacore Tuna Fish Tacos

YOU CAN MAKE THIS IN 20 MINUTES!!!! This recipe is so simple and delicious.  Grab a can of albacore tuna in water and your favorite can of organic beans and have a meal on the table in less than 30 minutes.
Stay Healthy Albacore Tuna Fish Tacos

Stay Healthy Albacore Tuna Fish Tacos

Ingredients

  • 1 can albacore tuna in water (drained)
  • 1 15 oz can organic whole beans of your choice, drain off water
  • Your favorite organic Salsa
  • 1 package of taco seasoning (use this to taste, keep the sodium down)
  • Crushed red pepper (use this to taste)
  • 1 small jar sliced jalapeno peppers (the juice is wonderful to add to the fish)
  • 1 red pepper, chopped
  • 1 green pepper, chopped
  • 1 red onion, chopped (some will be cooked with peppers, and save a bit for fresh topping)
  • 1 avocado (sliced and quartered for fresh topping)
  • 1 small bag shredded cabbage
  • Plain Greek yogurt to substitute for sour cream
  • La Tortilla Factory Hand Made Style Corn Tortillas, or corn tortillas that you like

Preparation

  1. Heat a large skillet and spray with PAM, or other oil spray. Chop the peppers and onion and add to the skillet. Sprinkle a little taco seasoning over the onion and peppers. Cook and fork stir until the peppers look a bit roasted and onions release juices. I am a taster at this point, so go right ahead and check the flavor and see if it is to your liking. Pour the pepper/onion mixture into a bowl and cover with foil to keep warm. In the same heated pan, you will be splitting the pan in 1/2, tuna on one side and beans on the other. Add the drained tuna on one side and begin forking apart. Add the beans on the other side. If they mix a bit, no big deal. Pour a bit of salsa over the tuna and sprinkle with a bit of taco seasoning mix and crushed red pepper, add a bit of jalapeno juice from the jar, and combine all the flavors. Again, taste test to see if the fish is to your liking and add more spices if desired. On the bean side, add a bit of salsa to the beans and keep stirring to heat through. I sometimes add a bit of the taco seasoning mix to the beans as well. Once everything is heated through, the tacos are ready to prep. Heat a griddle prepared with PAM or other oil to warm the tortillas. Have ready the sliced avocado, remaining onion, bag of shredded red cabbage, plain Greek yogurt, and jalapenos (optional). Remove heated tortillas from the griddle and start building this healthy taco, fish and beans first, add cooked pepper and onions, a dab of yogurt, fresh chopped onion, jalapenos, shredded red cabbage and avocado. This will be messy good! Have a fork on standby to not miss what drops on your plate.
https://stayhealthyfitness.com/albacore-tuna-fish-tacos/
 

Spicy Brown Rice and Chicken

I created this meal using brown rice that I prepared overnight in my Crockpot as well as the boneless/skinless chicken.  I really enjoy the ease of making a meal when I cook in bulk and it ensures that there are always healthy ingredients to put a meal together in minutes. If you do not have a Crockpot, then prepare the brown rice as directed on the package, just remember that brown rice takes longer to cook than white rice.  The spicy kick to this dish is fabulous and the best part … Simple, Stress Free, and Stay Healthy cooking at its BEST.
Stay Healthy Spicy Brown Rice and Chicken

Stay Healthy Spicy Brown Rice and Chicken

Ingredients

  • 2 boneless/skinless chicken breasts (or bulk cook in Crock)
  • Brown rice (prepare enough to serve single, double, or family batch)
  • Fresh tomatoes for garnish and eating
  • Fresh avocado ¼ per serving
  • Non-fat plain Greek yogurt instead of sour cream
  • Spices I used, but feel free to be creative:
  • Medium heat salsa 1 cup
  • Crushed red peppers 1 tbsp
  • Cumin 1 tsp
  • Cayenne pepper 1 tsp
  • Chili powder 1 tsp
  • Curry powder 1 tsp
  • Onion powder 1 tsp
  • Paprika 1 tsp
  • Taco seasoning to taste

Preparation

  1. Crockpot Chicken: Prepare your chicken the night before in a Crockpot (see my recipe). Put chicken breasts, spices and pour salsa over the top with a small amount of water. I set my Crock to finish cooking in 8 hours. The chicken breasts will be setting in broth when done. Fork the chicken apart until shredded & the broth has soaked into the meat. Sample the meat, if you need to add more spice or salsa, feel free. I am usually good to go. OR
  2. Marinated Grilled Chicken: Marinate the chicken breast in the salsa with the spices for at least an hour, grill until cooked thought and moist, remove and shred.
  3. Crockpot brown rice: Cooks really quickly within 4 hours in the Crock (or see my recipe). Put in the amount of rice you want to use for the recipe or cook plenty to have throughout the week. Follow the package directions for rice to water amount. Add the spices and salsa. Cover and cook. OR
  4. Stovetop brown rice: Simply follow the package directions adding the spices as listed and as you desire to taste.
  5. Slice up the fresh tomatoes and avocado
  6. Putting it all together: Place a serving size portion of the spiced brown rice in the center of a lunch size plate, create a divot in the rice and place the shredded chicken in the divot and over the rice. Slice ¼ of the fresh avocado and place over the chicken, add the non/fat plain yogurt and garnish the outside of the dish with fresh tomatoes. This is a simply tasty dish that will please everyone.
https://stayhealthyfitness.com/spicy-brown-rice-chicken/