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,