Baked Greek Yogurt Chicken

I have been seeing similar recipes to this, everywhere on Pinterest. 

So I thought it was time to give it a try -- and "health it up" a bit.  Oh my -- amazingly delicious chicken! 

It was super-easy to prepare, and it came out perfectly!  Tons of delicious flavor in this chicken and the Parmesan cheese makes it amazing!  Loved it.

21 Day Fix - Baked Greek Yogurt Chicken

BAKED GREEK YOGURT CHICKEN

Ingredients:

• 4 small chicken breasts (skinless and boneless)
• 1 cup plain Greek yogurt
• 1/2 cup Parmesan cheese
• 1 tsp. dried parsley
• 1 tsp. onion powder
• 1 tsp. garlic powder
• 1/2 tsp. red pepper flakes
• Salt and pepper, to taste

Preheat oven to 350 degrees.

In a bowl, combine all ingredients except for the chicken breasts. 

Place the chicken in a baking dish, coated with nonstick cooking spray.  Using a kitchen brush (a spoon will work too), brush the Greek yogurt mixture over the chicken.

Bake for 25-30 minutes or until cooked through (depending on the thickness of your chicken breasts).

Enjoy!

(21 Day Fixers, each of 4 servings counts as: 1-1/4 red, and 1/2 a blue.)

If you give this recipe a try, please let me know!  I would love to hear how it went!

ALL THE BEST,

Lemon Shrimp & Asparagus Stir-Fry

I love making stir-fry -- it is so easy, and quick to prepare on a weeknight!  And, this one doesn't have a ton of ingredients.  If you pre-chop your asparagus, and prep your shrimp, dinner will be on the table in a snap.

You can change this one up by adding different vegetables -- I may add some onions and red bell peppers the next time. 

21 Day Fix - Lemon Shrimp & Asparagus Stir-Fry

Lemon Shrimp & Asparagus Stir-Fry
(4 servings)

Ingredients

• 4 tsp. olive oil, divided
• 1 pound large raw shrimp, peeled & deveined
• 1 pound asparagus, ends trimmed and each stalk cut into 2-3" pieces
• ½ teaspoon salt, divided
• 1 teaspoon minced ginger
• 1 teaspoon minced garlic

Lemon Sauce

• ⅔ cup chicken stock
• 1 tablespoon cornstarch (leave out for 21 Day Fix)
• 1 packet Stevia
• 1 tablespoon coconut aminos
• ¼ cup lemon juice
• 1 teaspoon lemon zest

1. In a small bowl, whisk together all of the lemon sauce ingredients and set aside.
2. In a large frying pan, heat 2 tablespoons olive oil over medium-high heat. Add shrimp to pan in a single layer and cook for about 3 minutes, turning them over to cook both sides. Season shrimp with ¼ teaspoon salt. Shrimp should be beginning to pink on both sides and be opaque, but just slightly undercooked. Remove from frying pan and place shrimp on a plate.
3. In same frying pan, heat another 2 tablespoons of oil over medium-high heat. Add asparagus and cook until asparagus is tender-crisp, bright green, and just barely beginning to brown. Season asparagus with ¼ teaspoon salt (or more if needed). Add ginger and garlic and stir to combine with asparagus. Cook for another 30-45 seconds or so.
4. Pour in lemon sauce mixture into frying pan with asparagus. Add shrimp back into pan and combine sauce with asparagus and shrimp. Simmer for about a minute or until sauce is thickened. Remove from heat and serve.

 

Serve with your choice of rice or a side of mashed or riced cauliflower!

(Recipe modified from homecookingmemories.com.)

 

21 Day Fixers, each serving = 1 red, 1 tsp., 1 green

 

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know!  I would love to hear how it went!

 

ALL THE BEST,

Weekly Meal Plan 2/16/15 - 2/22/15

Want to get healthier?  PLAN. YOUR. MEALS!

No matter what your cooking issues are, planning out your meals (at least your dinners!) ahead of time can make the whole process much easier, so I recommend giving it a shot—even if you're just doing it with pen and paper a week ahead of time.

I use Pinterest, and an excel spreadsheet on my laptop.  It REALLY doesn't take much time at all -- especially once you get some systems like this into place.  I cannot stress enough how much easier this makes my life.

Weekly Meal Plan - 2/16/15--2/22/15:

Monday:  Shrimp & Asparagus Stir-Fry with Lemon Sauce
Tuesday:  Leftovers
Wednesday:  Egg & Vegetable Casserole
Thursday:  Spaghetti Squash with Meat Ragu
Friday:  Slow-Cooker Meatloaf with Sweet Potatoes
Saturday:  Fend-For-Yourself
Sunday:  Make-Your-Own Turkey Taco Burrito Bowls (Turkey taco meet, with homemade taco seasoning, layered with rice, veggies, black beans, salsa and guacamole. Yum!)

Most of these meals are 21-Day Fix compliant.  If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

Would love to hear if you try any of these recipes, too!  Please leave me a review in the comments below.

ALL THE BEST,

21 Day Fix -- Weekend Egg & Vegetable Casserole

This egg casserole would be a great dish to double-up with this weekend, when you have a little more time, and then you can enjoy the leftovers during the week next week!

This recipe also makes it easy to swap out different vegetables and kinds of cheese.  Spice it up, and make a Mexican-style casserole!  (I may try that version next week.)

Egg & Vegetable Casserole - 21 Day Fix approved!

21 Day Fix ~ Weekend Egg & Vegetable Casserole

Ingredients:

• Nonstick cooking spray
• 2 cups packed fresh spinach (trimmed and chopped)
• 1/2 white onion, diced
• 1 *red container* organic diced ham (I used Applegate brand)
• 2 *blue containers* feta cheese
• 8 eggs + 2 egg whites, beaten
• 1 tsp. Mrs. Dash (I used the spicy version)
• Salt and freshly-ground black pepper, to taste

Preheat oven to 375 degrees.

Spray baking dish with nonstick spray. 

Place chopped spinach and onion into baking dish, spreading it around so the bottom of the dish is covered.  Layer ONE container of feta cheese and diced ham on top of the spinach-onion mixture.

Beat eggs with seasoning, salt, and pepper.  Pour into casserole dish.  Use a fork to gently stir, so everything is combined and the vegetables are covered.  Sprinkle remaining blue container of feta cheese on top.

Bake about 35 minutes or until mixture is completely set and starting to lightly brown.  Let cool about 5 minutes before cutting and serving.

4 servings.

(21 Day Fixers, each serving = 1 red, 1/2 green, and 1/2 blue)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try, please let me know!  I would love to hear how it went, and if you came up with any new variations!

ALL THE BEST,

Spinach and Feta Stuffed Chicken Breasts - 21 Day Fix

A family-favorite that I've made fitness-friendly. 

Feta cheese has a rich, tangy taste. Besides adding a ton of flavor, stuffing the chicken breasts with feta helps keep them moist during cooking.

Great 21 Day Fix Weeknight Dinner!

Spinach and Feta Stuffed Chicken Breasts
(4 servings)

• 2 blue containers of feta cheese (1/2 cup total)            
• 1 teaspoon dried oregano       
• 2 containers of chopped, fresh spinach leaves (2 cups total)
• 2 blue containers of Parmesan cheese (1/2 cup total)
• 4 small boneless, skinless chicken breasts       
• Coarse salt and ground pepper      
• 4 tsp. olive oil       
• 1/2 cup homemade or low-sodium organic chicken stock       
• Juice of 1/2 lemon       
• 1 tablespoon coconut oil       

In large Ziploc bag, place one chicken breast.  Pound and flatten until the chicken breast is about 1/2" thick.  Repeat for each remaining chicken breast.

In a small bowl, combine feta, chopped spinach, and oregano.  Lay chicken breasts flat and place a portion of feta-oregano mixture in the center of each one, dividing evenly.  Fold each chicken breast in half, and secure with toothpicks, if necessary.  Generously season both sides of chicken with salt and pepper.  Coat each side of chicken breast evenly with Parmesan cheese.

Heat oil in a large skillet over medium-high heat. Add chicken, and cook until browned on both sides, 6-7 minutes per side.

Cover skillet, and continue cooking until chicken is opaque throughout and an instant-read thermometer inserted into thickest part registers 160 degrees. about 5 minutes more. Remove chicken to a platter, and keep warm.

To the skillet, add chicken stock, and cook, stirring up brown bits with a wooden spoon until reduced slightly. Add lemon juice and coconut oil.  Reduce the heat to low, and swirl pan until oil is melted, and sauce is slightly thickened.

Serve chicken drizzled with sauce.

(21 Day Fixers, each serving = 1 red, 1 blue, 1/2 a green, 2 tsp.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with here.

If you give this recipe a try, please let me know!  I would love to hear how it went, and if you came up with any new variations or additions, as well!

ALL THE BEST,

Slow-Cooker Meatloaf - 21 Day Fix approved!

Meatloaf.  In the slow-cooker?

Yes!  This meatloaf recipe couldn't be any easier!  It's mixed in one bowl, and cooked up in a slow-cooker, so you can just throw it together and forget about it until it's ready.

My kids love this moist version of an old family meatloaf, made in the crockpot, with eggs, rolled oats (instead of bread crumbs), and Parmesan cheese for extra flavor!  I love it for the ease and simplicity.

Yummy 21 Day Fix Slow-Cooker Meatloaf

Slow-Cooker Meatloaf (21 Day Fix Approved)

6 servings

Ingredients:
1 cup rolled oats
2 lb. ground beef
2 eggs
1/2 cup organic no-sugar-added tomato sauce
3/4 cup Parmesan cheese
Salt and pepper to taste
2 tsp. onion powder
1 tsp. garlic powder
1 tbsp. dried parsley
1 tbsp. mustard
2 tsp. dried minced onion
1 tbsp. Worcestershire sauce

Spray slow-cooker with nonstick cooking spray.

Combine all ingredients into a large bowl. Crumble ground beef over mixture and stir well to combine.

Shape into an oval loaf; place in a 5-quart slow cooker. Cover and cook on Low until a meat thermometer reads 160 degrees F (71 degrees C), 5 to 6 hours.

(Optional:  Whisk a little ketchup, mustard, and Worcestershire sauce in a small bowl; spoon sauce over meat loaf.  Continue cooking on Low until heated through, about 15 minutes.)

Remove from slow-cooker and let stand 10 minutes before cutting.

This would be EXCELLENT served with a side of my Mashed Cauliflower, too!

(21 Day Fixers:  There are 6 servings.  Each serving counts as 1 red, 1/2 a yellow, 1/2 a blue, and a smidge of a purple -- for the tomato sauce.  Just eat 4 less grapes next time!)

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com!

If you give this recipe a try, please let me know!  I would love to hear how it went, and if you came up with any variations as well!

ALL THE BEST,
 

Weekly Meal Plan: 2/2/15 - 2/8/15

Well, now that I've completed the 21 Day Sugar Detox, I'll be returning to more of a 21 Day Fix-style of eating.  I'm looking forward to it!  If you are doing this program, you can always check out my 21 Day Fix Pinterest Recipe Board!

In case you're wondering, I'm still severely limited my sugar intake (only adding in a bit of stevia and some local honey), and will continue to restrict gluten from my diet.  My body just likes me a whole lot more when I do this! 

I may be a little goofy, but I love meal planning!  It really helps to make things a little easier for a busy family like ours, where we are really working to cut out processed food.  Family meals eaten at home tend to be less expensive and higher in nutrients.

Take it from me -- making the time to learn how to plan balanced meals for your family will save you time—and help you eat better—in the long run.

Weekly Meal Plan: 2/2/15 - 2/8/15:

Monday:  Quinoa Turkey Taco Bake
Tuesday:  Leftovers
Wednesday:  Baked Kid-Friendly Chicken Tenders
Thursday:   Fend-For-Yourself
Friday:  Crockpot Balsamic Chicken
Saturday:  Shrimp Un-Fried Rice
Sunday:  Turkey Burgers (one of a few turkey burger recipes that I use)

In addition, here are a few extras that I'll also be prepping this week:

• Tortilla Egg Vegetable Cups
• Cookie Dough Greek Yogurt

If you try any of the recipes I've used, or any from my blog, I would love to hear from you in the comments below!  As always. 

ALL THE BEST,

Weekly Meal Plan: 1/26/15 - 2/1/15

This week's meal-plan! 

I am DONE with the 21 Day Sugar Detox (as of tomorrow), but will be retaining most of the eating habits that I grew to love during these past 21 days.  Just adding a few things back in -- like honey! 

I'll be writing up my final review of the Sugar Detox early this week, so stay tuned for that.

One of my favorite things about planning meals is that it lets us enjoy variety. Instead of eating the same dish five times a week, you can plan your menu so you are always enjoying something new.

Perhaps you can cook fish on Monday, beef on Tuesday, lamb on Wednesday, a vegetarian dish on Thursday and chicken for Friday.  This is particularly helpful if you have children who are picky about their food. You can also ask for their preferences when planning meals so you can be sure they will like to dishes you serve them - I ALWAYS ask for their input!  It has really helped us to move past some of their "pickiness".

In the meantime, here is our plan for the week ahead!

Meal-Plan:  Week of 1/26/15 - 2/1/15

Monday:  Pizza Spaghetti Squash Pie
Tuesday:  Leftovers
Wednesday:  Salsa Verde Grilled Chicken (chicken marinated in organic Salsa Verde, grilled)
Thursday:  Shrimp Tacos and Lime and Avocado
Friday:  Dinner Out with Friends
Saturday:  Mexican-Inspired Taco Pie (My Shepherd's Pie with Mexican seasonings)
Sunday:  Clean-Eats Slow-Cooker Buffalo Chicken

If you try any of these recipes, I would love to hear from you!  Leave your comment(s) below!

ALL THE BEST,

Clean-Eating Crockpot Buffalo Chicken

Looking for an easy and delicious -- yet healthy -- Super Bowl party meal?  This tasty Crockpot Buffalo Chicken is a simple set-it-and-forget-about-it meal that’ll have your crowd cheering for more!  And, you won't feel guilty about eating it, either!

Serve with fresh Kaiser rolls, or in a large lettuce leaf.  It would be great over brown rice, too!

Clean-Eating Crockpot Buffalo Chicken

Ingredients:
2-3 lb. chicken (we used boneless, skinless thighs - it was what was in the freezer)
8-10 oz. of "clean" hot sauce (no high-fructose corn syrup/added sugar - I used Frank's)
1/2 cup organic low-salt chicken broth
Dry ranch seasoning mix (see recipe below)
2 tbsp. organic grass-fed butter

Place semi-frozen chicken into the slow-cooker.  Pour sauce and broth over the chicken.  Mix together your dry ranch seasoning mix, and sprinkle the mixture over top of the chicken/sauce.  Add butter to crockpot.

Cover and cook on low for about 5 hours.

Remove chicken from the slow-cooker and shred (I use our stand mixer to shred easily).  Do not discard the sauce.  The chicken should just fall apart.  Place shredded chicken back into the sauce in the crockpot.  Stir to coat chicken with sauce. 

Continue to cook on low for another hour, so that the chicken can soak up the sauce.

Dry Ranch Seasoning Mix:

• 1 tsp. garlic powder
• 1 tbsp. dried parsley flakes
• 1 tsp. minced onion flakes
• 1 tsp. onion powder
• 1 tbsp. dill leaves (the next time I will make this 1/2 tbsp.)
• 1/2 tsp. black pepper

Give it a try and let me know what you think!

ALL THE BEST,

Yep, I'm a Cauliflower Geek.

Yes, I admit it.  I am a cauliflower geek.  I love using it to make new recipes.  It is a great lower-carb base for many entrees.  I'm trying a new Cauliflower Soup this week!

But, if you're looking for a healthier version of a loaded baked potato, give this recipe a try!  This recipe is 21 Day Fix-compliant and also 21 Day Sugar Detox-ready!

Loaded Cauliflower Bake
4 servings

Ingredients:
1 large head of cauliflower, broken down into florets
1-1/2 tbsp. organic butter
1/2 cup unsweetened coconut milk (or canned coconut milk)
Small red onion, peeled and diced
1/4 cup parmesan cheese, divided
Salt and pepper, to taste
1 tsp. garlic powder
1 tsp. onion powder
6 slices of bacon, cooked crisp and chopped
1/2 tbsp. dried parsley

Preheat oven to 375 degrees.

Steam chopped cauliflower in the microwave, along with butter and 1/4 cup of water for approximately 8-10 minutes, or until fork-tender.  Let cool for 10 minutes.

Combine steamed cauliflower, coconut milk, onion, half of the parmesan cheese, and all spices except for parsley in a Ninja or similar-style blender.  Puree until smooth.

Pour cauliflower puree into 9" x 9" glass baking dish that has been coated with organic cooking spray.

Top with remainder of parmesan cheese, chopped bacon, and dried parsley. 

Bake for 25-30 minutes until heated through and slightly browned on top. 

(21 Day Fix: 1 green, 1 tsp., 1 blue, 1/2 a red.)

Enjoy!  Would love to hear if you try this.

ALL THE BEST,

Weekly Meal Plan - Week #2 of the 21 Day Sugar Detox

Weekly Meal Plan - Week #2 of the 21 Day Sugar Detox

Meal-planning:  One of my favorite things to do!  Yes, I'm a weirdo.  LOL.  That's okay.  It helps me and the family stay on track with our healthy eating and with expenses.

So, the week ahead is Week #2 of the 21-Day Sugar Detox.  You can check out my review of Week #1 here. 

Week #2 Meal Plan

Monday:  Chili Cilantro Lime Crockpot Chicken
Tuesday:  Leftovers
Wednesday:  Build-Your-Own Taco "Bowls" -- you know, mixed greens, grass-fed ground beef, plenty of vegetables, homemade guacamole, fresh salsa, and homemade taco seasoning
Thursday:  Pasta & "Zoodles" with Baked Chicken Meatballs
Friday:  Wing Night (Yes, they can be made in a healthier way!)
Saturday:  Fend-For-Yourself
Sunday:  Stuffed Pepper Soup

I'm also going to try some Pumpkin Pie Energy Bites.  (Pictured above.) They look and sound delicious!   I also made some homemade "Banola" this morning.  Intrigued?  Check out the link.  YUMMY!

Fact:  ALL of the food that I've been eating IS delicious.  You can't beat that! 

If you have any questions about the 21 Day Sugar Detox, comment below and I'll get back to you.

ALL THE BEST,

Skinny Seven-Layer Taco Dip!

Need an appetizer for a holiday party?  We are taking this one to a New Year's Eve party this evening. 

 

All the taste, without all of the guilt! 

 

 

Skinny Seven-Layer Taco Dip

 

Bean Layer:

• 1 can black beans, drained & rinsed
• 1/4 cup salsa, low sodium
• 1 tsp. all-natural taco seasoning mix (I make mine homemade, using this recipe.)
• 1/4 cup cilantro, finely chopped
• 1 tsp. garlic powder

White Layer:

• 1-1/2 cup plain Greek yogurt, non-fat

Salsa Layer:

• 1 cup salsa, low sodium

Guacamole Layer:

• 3 medium avocados, pitted & skin removed
• 1/2 cup cilantro, finely chopped
• 1 tsp. taco seasoning
• 1/2 small jalapeño, finely diced

Other Layers:

• 3 cups iceberg lettuce, finely shredded
• 1 cup Tex Mex, Colby Jack or Cheddar cheese, shredded
• 1/4 cup black olives, pitted & sliced

 

1. In a small bowl, mash beans with a fork. Add remaining Bean Layer ingredients and mix. Spread the mixture in 8 x 11 baking (clear) dish or onto any other large serving platter.
2. Spread White Layer over the beans followed by a Salsa Layer.
3. In a small bowl, mash avocados with a fork and add remaining ingredients from Guacamole Layer. Mix and spread on top of Salsa Layer.
4. Place a layer of lettuce over the Guacamole Layer and top with cheese. Garnish with black olives. Serve immediately with any healthy tortilla chips.

This recipe was adapted from ifoodreal.com. 

An estimate for the 21 Day Fix with 8 servings:  1/2 a green, 1/2 a red, 2 blues, 1/2 a yellow.

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com!

Give this one a try, and let me know how you like it!

Have a healthy and happy New Year's!

ALL THE BEST,

Weekly Meal Plan: 12/29 - 1/4 .... Why Wait? Starting [or keep] eating healthy NOW.

Better late than never!

I am "down for the count" with acute bronchitis right now, so NO exercise until these lungs heal.  Boo.

BUT, the one thing that I CAN control is what I eat.  So, back to the meal plan -- that always helps.  Writing it down, in one way or another, is the BEST WAY to get or stay on track!

So, here is our plan for the holiday week:

Monday: Leftovers (the boys are headed out to a hockey game tonight, sick girls will stay home)
Tuesday: Bolognese Sauce with Whole-Wheat Pasta and "Zoodles" (pulled from our freezer)
Wednesday: New Year's Eve Party (hopefully I can attend, even if just for a bit!)
Thursday: Brown Sugar and Dijon-Glazed Pork Loin with Baby Potatoes and Asparagus
Friday: Heading to a holiday party and bringing this dish - Spinach and Orzo Salad
Saturday: Italian Turkey Burger Soup
Sunday: Fend-For-Yourself

Let me know what YOU'RE making this week -- would love to hear it!  And, if you ever try any of the recipes that I post, I would love to hear your feedback. 

Why wait until January 1st to start making a plan?  Eat healthy NOW. 

ALL THE BEST,

Weekly Meal Plan: Week of 12/15-12/21

Weekly Meal Plan: Week of 12/15-12/21

Why do I "Meal Plan"?

1. It helps us to eat healthier, as a family. When you already have a menu of the foods you're going to prepare for the next several days, you won't have to resort to eating out or ordering takeout.
2. I grocery shop more efficiently.  This is because I already have a list of the ingredients I need even before I go the supermarket.  I know if I need bread crumbs, cumin, or cooking spray!
3. I save money.  When we eat out less, we naturally save money.  I also stick pretty closely to my list when shopping.  I don't deviate much from the list.
4. We get to enjoy variety!  Instead of eating the same dish five times a week, I plan our menu so that we are often enjoying something new, but yet still loving our old favorites.
5. I can make it a "family affair".  This is particularly helpful if you have children who are picky about their food. You can also ask for their preferences when planning meals so you can be sure they will like to dishes you serve them.  They are also more likely to try NEW foods.

So, here is OUR plan for the week ahead!

Monday:  Salad with Brussel Sprouts and Grilled Chicken (Adding grilled chicken for protein.)
Tuesday:  Fend-For-Yourself
Wednesday:  Honey-Soy Baked Chicken Thighs with Brown Basmati Rice
Thursday:  Quinoa Turkey Taco Bake with a green salad
Friday:  Easy Make-Your-Own Omelet Night (Self-explanatory, right? Made with leftovers.)
Saturday:  Dinner Out (For ME, anyway .... LOL!)
Sunday:  Italian Turkey Burger Soup

AND for something a little extra, I'm making a Baked Pumpkin Oatmeal recipe for our breakfasts this week -- sounds yummy, doesn't it?

Accompanying grocery list:

I would love to hear about YOUR meal plan for the week .... AND, if you happen to try any of these recipes or this plan, please drop me a note and let me know!

ALL THE BEST,

Breakfast Sausage Taquitos - 21 Day Fix Style!

These are FANTASTIC! 

I make plenty of them at one time (usually the night before), and they reheat quite well.  Great recipe for "batch-cooking"!  And, family-friendly, too.  If you give them a try, please let me know!

21 Day Fix Breakfast Sausage Taquitos

Ingredients:

4 tbsp. coconut oil

1/3 cup yellow bell peppers, chopped

1/4 cup onion, chopped

3 baby bella mushrooms, chopped

8 oz. Al Fresco Apple Maple Breakfast Chicken Sausage
6 large eggs
1/4 cup salsa
4 large low-carb tortillas
1 cup shredded cheddar cheese
½ tsp. onion powder

1/2 tsp. garlic powder
½ tsp. Italian Seasoning
 Pink Himalayan salt and ground black pepper, to taste

Preheat oven to 400°.  Spray a baking sheet with cooking spray.

In a large sauté pan, heat coconut oil over medium heat.  Add peppers, onion, mushrooms, and sauté under tender.  Add all spices, and season with salt and pepper to taste.

In a separate pan, over medium heat, brown the Al Fresco sausage.  Once the sausage is cooked all the way through, drain and combine with cooked vegetables.

In a large mixing bowl, combine eggs and salsa, and fork whisk until blended.  Add the egg mixture to the meat and vegetable mixture, and cook until the eggs are scrambled.

Lay the tortillas flat, evenly divide the cheese into 4 portions, and put a layer of cheese down the center of each tortilla.  On top, layer one-fourth of the scramble mixture down the center of each one.  Roll the tortillas tightly, packing the ends with any extra scramble mixture. 

Place rolled tortillas on baking sheet, fold side down.  They should not be touching.  Spray the tops of the taquitos with cooking spray.  Use additional spices to sprinkle the top of each tortilla.

 

Bake on the top rack in your oven for approximately 10-12 minutes.  Flip each roll over, spray once again with cooking spray, and cook for 10-12 minutes more, or until nice and crispy on both sides. 

 

Allow to cool and cut each one in half before serving.

 

Makes 4 Servings.  For the 21 Day Fix, each serving = 1 yellow, 1/2 a green, 2 reds, 1 blue, and 1 tsp.

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com!

The original inspiration for these was taken from Peace + Love + Low-Carb. 

ALL THE BEST,

Dinner Menu Plan for the Week of 12/8-12/14

Dinner Menu Plan for the Week of 12/8-12/14

Welcome!  I hope that you find this more detailed menu-plan helpful!  It will include links to the relevant recipes for the week, in addition to a grocery list for our week. 

I am experimenting as I go here, so feedback and helpful hints are surely welcome.

If you have any questions about how I do this (I use Pinterest A LOT), please let me know.

For breakfasts, lunches, and snacks, I buy or always have on-hand the following:  plenty of fruits and vegetables, a big "box" of mixed green salad, whole-wheat bread and nitrate-free lunch meats, eggs, nuts, healthy granola/snack bars, yogurt, oatmeal, and of course, Shakeology!  We also eat plenty of leftovers for lunches.

So our dinners for the week of 12/8-12/14 will include:

Monday:  Thai Chicken & Pineapple Stir-Fry
Tuesday:  Fend-For-Yourself
Wednesday:  Spaghetti Squash Lasagna Boats
Thursday:  Vegetarian Minestrone
Friday:  Turkey Burgers & Sweet Potato Fries (I most often use Butterball Turkey Burger Patties)
Saturday:  Leftovers OR Dinner Out
Sunday:  Taco Casserole Bake (made with whole-wheat tortilla chips)

This list is the "main entrée".  I always serve the entrée with 1-2 vegetable side dishes or a large mixed green salad.

I've created general, categorized grocery list for this menu-plan, assuming you have the usual pantry items.  Next week, I'll include more about the "pantry items" and specific amounts of each item if that would be helpful.  Here it is:

Again, I hope that you find this beneficial.  Comments are welcome!  And please, do let me know if you try any of the meals! 

Thanks for your patience.

ALL THE BEST,

No-Guilt Cannoli Dip

 

 

Looking for a dessert that is filled with protein, tastes great, and will leave you with no guilt?  Try this No-Guilt Cannoli Dip!  Pair it with some sliced apples or grapes.  Or, simply enjoy with a spoon.

 

No-Guilt Cannoli Dip

Ingredients

• 1 red container skim ricotta cheese (drain any excess liquid)
• 1 tablespoon plain Greek yogurt
• 1 teaspoon vanilla extract
• 1-2 packets stevia
• 1-2 tsp. honey 
• 1 tablespoon mini chocolate chips (optional)

 

Mix all ingredients (excluding chocolate chips) together thoroughly and chill in the refrigerator for approximately 2 hours.  Enjoy! 

(21 Day Fixers:  1 red, 1-2 teaspoons and count optional mini chocolate chips.)

If you would like to participate in one of my monthly 21 Day Fix online accountability groups, get in touch with me here, or email me directly at chrispechulis@gmail.com! ALL THE BEST, Christine

Breakfast in a Cup!

 

I love this breakfast!  It is healthy, delicious, and kind of cute.  It looks creative and would be ideal to feed houseguests, too. 

AND, it is also super-versatile.  You could use any combination of vegetables and cheese:  bell peppers and onions, along with some sharp cheddar and a bit of salsa would be SO yummy. 

I used what we had in our refrigerator.

Tortilla Egg-Vegetable Cups

(21 Day Fix-Approved)

2 small corn tortillas (I used 1 Flatout wrap)
2 eggs
A dash of unsweetened almond milk
1/2 cup of chopped spinach
1/4 cup feta cheese
Salt and pepper, to taste

Preheat oven to 350 degrees.

Trim tortillas into a circular shape, with a large glass or small bowl.  The trimmed circle should be larger than your muffin pan "cups".  I used one Flatout Wrap, since my husband had used the tortillas -- I was able to get 2 large circles out of 1 Flatout wrap.  A martini glass was my tool for my "circles".  LOL.  It worked.

In medium bowl, mix eggs, almond milk, chopped spinach, HALF of the feta cheese, and your spices.  Whisk until combined. 

Spray muffin tins with cooking spray.  Push tortilla/Flatout circles down into muffin tins.  Spray with cooking spray. 

Divide egg mixture between the two tortilla cups.  Bake in preheated oven for 10-12 minutes.  Remove from oven, and top with the remainder of your feta cheese.  Bake for an additional 2-3 minutes, until feta is melted and eggs are cooked to your liking.

Enjoy!

(21 Day Fixers: 1 yellow, 1 red, 1/2 a green, 1 blue)


ALL THE BEST,