Category Archives: Recipes

Tin Foil Chicken and Vegetables

Tin foil chicken and vegetables is a fantastic week night meal.  This recipe is quick, simple, good for you and delicious.  It’s easy to mix up the dish’s flavors by simply switching out one or two ingredients.  Using the ingredients below, each serving is home to less than 300 calories, packed with muscle building protein and very filling.

Tin Foil Chicken and Vegetables
Servings – 2-4
Prep Time – 10 minutes
Cook Time – 30 minutes
Difficulty – 1

Ingredients
2-4 boneless, skinless chicken breasts (to lower cook time, divide into sections)
1 cup frozen corn (thawed)
2/3 cup black beans drained and rinsed
2/3 cup halved cherry tomatoes
1/4 cup diced green pepper
1/4 cup diced yellow onion
1 Tablespoon extra virgin olive oil
2-4 Tablespoons taco seasoning
2-4 teaspoons cayenne pepper
2-4 large squares of tin foil

Instructions
Pre-heat oven to 375.
Add olive oil, peppers and onion to sautee pan and cook until onions start to become clear.
Place each chicken breast in center of one tin foil sheet.
Season chicken with taco and cayenne powders.
Top each chicken breast with tomatoes, corn, black beans, green pepper and onion.
Fold tin foil into packet around chicken with small opening to vent.
Place in oven for 25-20 minutes or until juice runs clear.
Serve by carefully opening foil packets and pouring chicken, vegetables and juice onto a plate.chicken and vegetablesThis simple chicken and vegetables recipe can be switched up for winter by adding squash and carrots or swapping out taco flavors for basil and thyme.  You can see how the calorie count would change when plug in your choice of ingredients in here.  Use fresh vegetables for a colorful and delicious meal that’s great all year long, very easy to cleanup and won’t take away from family time.  Give this tin foil chicken and vegetables recipe a try.
I love it and know you will too!

Coach Meredith

Shrimp and Broccoli Stir Fry

Here’s a great weeknight recipe that’s rich in protein and simple to put together.  Team FitNice loves this shrimp and broccoli stir fry that can be sweetened with teriyaki or toughened up a bit with soy.  This recipe uses a few of my favorite veggies but choosing your own favorite vegetables mean it’s sure to make everyone around your table happy.

Shrimp and Broccoli Stir Fry
Basics
Servings:  4
Prep Time:  10 minutes
Cook Time:  15 minutes
Difficulty:  2

Ingredients
1 pound large shrimp, if using raw, peel and devein, tails optional
1 small green or red pepper, bias sliced
1 large carrot, peeled, bias sliced
1 cup broccoli florets
1/2 cup bias sliced yellow onion
2 cloves garlic, minced
1/3 cup water
1/4 cup low sodium teriyaki or soy sauce
2 Tablespoons rice vinegar
1 Tablespoon cornstarch
1.5 teaspoons sugar (optional)
1/4 cup water
1 Tablespoon extra virgin olive oil
2 cups cooked rice, hot

Instructions
1.  Mix water, teriyaki, vinegar, cornstarch and sugar in bowl and set to side.
2.  In wok, heat oil and stir in garlic for 20 seconds.  Add pepper, carrot, broccoli and onion.  Stir for 3 minutes or until vegetables are cooked to preference.  Once vegetables are cooked, remove from wok with slotted spoon and set aside.
3.  Add teriyaki mix to wok.  Heat and stir gently until thick and bubbly.  Add shrimp and cook 3 minutes or until shrimp is opaque.  Stir in vegetables and heat through.
4.  Serve over rice.

shrimp and broccoli stir fryBe sure to use a low sodium teriyaki or soy to keep this shrimp and broccoli stir fry recipe heart healthy and enjoy it for year to come!

Coach Meredith

Farrah’s Dressed Up Salsa

Chips and dip are a staple at any backyard, campground or beach summer event.  FitNicePT pal Farrah at Fairy Burger loves this Dressed Up Salsa for several reasons.  With lots of studying to do and a busy schedule on top of it, this quick, healthy and cost effective recipe is one of her favorite go to dishes.  Farrah also loves that it’s simple, with only four ingredients, incredibly versatile and packs a good post-workout protein punch.

Dressed Up Salsa

Basics
Servings:  4
Cook Time:  5 minutes
Difficulty:  1

Ingredients
1 – 5 ounce can of chunk tuna in water
1/3 cup passion fruit mango salsa (or another favorite that bursts with flavor)
3 ounces of Greek yogurt (Farrah recommends 0% Fage Greek Yogurt)
5 ounces tortilla or sweet potato chips

Instructions
1.  Mix ingredients together in large mixing bowl
2.  Serve with chips, warmed is desired

dressed up salsaGive this tasty Dressed Up Salsa a try today.  It’s perfect for snack time or to accompany a larger meal and be sure to check out Farrah’s blog for more delicious recipes at Fairy Burger.

Have questions?  Want more good for you recipes or help with your meal plan?  Send us an email at Info@FitNicePT.com or fill out the form below.

Anytime of Day PB and J Wraps

PB and J is a classic lunch dish that’s found at least once in a while inside every child’s lunch box.  Whether it’s grape jelly, apple butter or strawberry jam the easy to prepare and pack sandwich is a school time staple.  It doesn’t have to stay that way!  With this recipe inspired by Team FitNice friend Alicia of Fitness by Alicia your entire family can have PB and J for breakfast, lunch and dinner without feeling guilty.

PB and J Lunch Wraps
Basics

Servings: 4
Prep Time:
Difficulty: 1

Ingredients
4 Whole grain flatbreads
4 Tablespoons reduced fat peanut butter
4 Tablespoons sugar-free jam or jelly (optional)
8 fresh strawberries, sliced
1 large, fresh banana sliced lengthwise then into four equal sections
8 Tablespoons low-fat granola

Instructions
1.  Spread peanut butter evenly over the four flatbreads.
2.  Spread jelly or jam on one half of flatbread.
3.  Layer granola, sliced banana and strawberries on top of jam or jelly.
4.  Roll flatbread up beginning with side holding fruit and granola.
5.  Enjoy!

PB and JGive this recipe a try today for a twist on the classic noontime meal.  The whole family will enjoy the healthy dish and clean up is a breeze.  Thanks to Alicia for sharing this recipe with us, be sure to check her out at FitnessByAlicia.blogspot.com!  The blog is home to tons of great recipes, her real story of weight loss and lots of fitness fun.

Want help with your meal plan?  Send us an email at Info@FitNicePT.com or fill out the form below, we love hearing from you!

Kitchen Shortcuts for a Healthier You

Eating healthy can be hard.  Cooking can take a while and after a hard day at work, making dinner every night can be a drag.  These are five of Team FitNice‘s favorite kitchen shortcuts designed to help you spend less time in the kitchen while making healthy meals that keep your lifestyle on track.

Kitchen Shortcuts #1:  Use simple cooking methods.  Steaming, broiling and roasting are easy ways to prepare vegetables.  Healthier than frying and faster than baking, these methods make flavor filled food fast and are sure to satisfy every palate that takes a seat at your dinner table.kitchen shortcuts

Kitchen Shortcuts #2:  Stock up.  Be sure to always have plenty of brown rice, quinoa, whole-grain pasta, frozen veggies, low fat nuts, low-sodium canned beans, diced tomatoes and chicken and vegetable stocks on hand.  With so many ingredients close at hand, it’s easy to grab a few things out of the pantry and put together a quick, good-for-you dinner.

Kitchen Shortcuts #3:  Cookbooks.  Save the stress of figuring out what you need at the supermarket.  Have a stack of cookbooks that feature simple recipes without lots of fancy ingredients in the kitchen.  Pick a few favorites, plan the week’s menu and take a list when it’s time to go shopping.

Kitchen Shortcuts #4:  Buy quality meats when they’re on sale.  Divide them into the size you typically use for cooking, wrap and freeze.  Not only will you be saving money, you won’t need to butcher or thaw excess meat because your portions are already set up for you.  This works for cooking large volumes of rice, quinoa and legumes, too.

Kitchen Shortcuts #5:  The ultimate weeknight time saver is to do all of your cooking on one day each week.  By preparing freezable meals in advance, getting dinner on the table takes little more than opening the freezer and turning on a burner.  Another bonus to having ready-to-go meals?  Fewer dishes to wash each evening!

Use these Kitchen Shortcuts to make your weeknight dinners a breeze while avoiding fast food and sodium heavy boxed frozen dinners.  Have questions about your meal plan?  Ask us!  Email Info@FitNicePT.com or fill out the form below.

Tasty Turkey Jalapeno Burgers

Just in time for the holiday weekend:  Tasty Turkey Jalapeno Bugers!  Team FitNice member Smitha, of Running with SD Mom, shared this delicious recipe with us to help ring in summer.  A passionate runner and the full-time working mother of 2 wonderful children, SD Mom loves good food and these Tasty Turkey Jalapeno Burgers are no exception.  A great source of inspiration, be sure to check out her blog, Instagram, Twitter, Pinterest and Facebook for all things running while you grill up a batch of these good for you Turkey Jalapeno Burgers.

Tasty Turkey Jalapeno Burgers

Basics
Servings: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Difficulty: 2

Ingredients
1-1/2 pounds ground turkey
1/2 cup finely chopped red onion
1/4 cup diced fresh cilantro
1 teaspoon minced garlic
1 diced jalapeno pepper (Want it hot?  SD Mom recommends using two!)
1 teaspoon ground cumin
1 teaspoon paprika
1/3 cup finely shredded cheddar jack cheese
Kosher or sea salt and freshly ground black pepper to taste
4 whole grain hamburger buns (optional)
1 cup guacamole
Shredded lettuce, tomatoes and salsa as desired, to top burger

Instructions
1)  Warm an indoor or outdoor grill to medium heat.
2)  Add turkey, onion, cilantro, garlic, jalapeno, cumin, paprika, cheese, salt and pepper to large mixing bowl and mix by hand or spoon, being careful not to overwork the meat.
3)  Form mixture into four (4) 1/2 inch thick patties.
4)  Place patties on grill and cook for 5-7 minutes on each side, or until cooked through.
5)  Dress hamburger buns with guacamole.
6)  Serve patties on hamburger buns while warm and dress with desired toppings.  (Skip the bun to make this an even better for you meal.)

Tasty Turkey Jalapeno BurgersGive these Tasty Turkey Jalapeno Burgers a try at your next barbecue and your friends and family might not want to leave.  Add them to your meal plan all year long to keep it spicy, being sure to use fresh ingredients for better taste.

Mom’s Marinara Meatballs

Mom’s Marinara Meatballs are perfect when the family’s ready for something with an Italian flavor.  This recipe makes a delicious dinner that freezes and packs well for lunch while also being hearty and filling.  Team FitNice loves it as a pre-race meal, and you just might, too.

Mom’s Marinara Meatballs

Basics
Servings: 4-5
Prep Time: 20 minutes
Cook Time: 35 minutes
Difficulty: 2

Ingredients
1 pound lean ground beef
1/4 cup Mama Mia Marinara sauce mix
2-14.5 oz cans diced tomatoes
1/4 cup low fat milk
1/2 cup grated Parmesan cheese
1 egg
1/2 cup bread crumbs
2 Tablespoons Marinara sauce mix

Instructions
1)  Preheat oven to 375 degrees.
2)  Combine 1/4 cup sauce mix and diced tomatoes in large mixing bowl.
3)  In second bowl, mix milk, cheese, egg, bread crumbs and 2 Tablespoons sauce mix.
4)  Add ground beef to egg mixture and stir well, crushing tomatoes with fork as desired.
5)  Form ground beef mixture into balls (10-20, size by preference), placing them one inch apart on greased 13×9 baking pan.
6)  Cover with sauce mix and bake for 30-40 minutes, until meatballs are no longer pink in the center.
7)  Serve over whole wheat pasta.Mom's Marinara Meatballs

Give Mom’s Marinara Meatballs a try this week, and include this recipe in your monthly meal plan.  Want help with your meal plan?  Recipes?  Email Info@FitNicePT for more information or fill out the box below.

Sassy and Spicy Mango Lime Salsa

Seafood is a great source of protein, Omeag-3 fatty acids and lots of other good for you nutrients.  One of Team FitNice‘s favorite ways to dress it up, and add a bit spice, is to top salmon, halibut or fish tacos with this Mango Lime Salsa.  You can also try this tasty topping on chicken or a plate of oven baked nachos.

Mango Lime Salsamango lime salsa

Ingredients
1 Mango – peeled, pitted and diced
2 Tomatoes – diced or crushed
1/4 cup diced red onion
1 Jalapeno pepper, seeds removed and diced1/4 teaspoon minced garlic
1 Tablespoon white vinegar
3 Tablespoons chopped Cilantro leaves
1/2 teaspoon Cayenne pepper (as as desired, to flavor)
Juice 1/2 fresh squeezed lime

Add all ingredients to large mixing bowl and stir.

Mix a batch of this Mango Lime Salsa up today, top your seafood or chicken dinner, and start having a meal plan that bursts with flavor.

Want help with your meal plan?  Ask us!  Email Info@FitNicePT or fill out the form below.

Easy Breezy Tuna Patties

These Easy Breezy Tuna Patties are a simple, heart healthy weeknight meal rich in protein and flavor.  This recipe comes to us from Team FitNice member John, who loves the simple, low fat dish any day of the week.

Easy Breezy Tuna Patties

Basics
Servings: 2-4
Prep Time: 5 minutes
Cook Time: 8 minutes

Ingredients
1 – 6 ounce can chunk tuna in water (or 12 ounce for 4 servings), drained
2 whole, fresh eggs
1/4-1/2 cup bread crumbs
1/3 cup diced yellow onion
2 Tablespoons Extra Virgin Olive Oil
Salt and pepper to taste
Old Bay Seasoning (or your favorite) to taste

Instructions
1.  In large mixing bowl, combine tuna, eggs, breadcrumbs, salt, pepper and seasoning.
2.  Add olive oil to large skillet and warm over medium heat.
3.  Pour tuna mixture onto skillet to form two (2), or four (4), patties.
4.  Cook 3-4 minutes on each side, until egg is no longer runny and the patties are lightly browned and firm.

Tuna Patties

Give these delicious Easy Breezy Tuna Patties a try for your lunch or dinner table today, and be sure to mix it up by varying seasoning and making them your own!  Enjoy.

Pan Seared Scallops with Jasmine Rice

Scallops are a good for you, slightly sweet fruit of the sea dish that boasts many of the same health benefits salmon does.  A protein rich, low fat, lean meat, scallops are rich in Omega-3 fatty acids, zinc and Vitamin B12.  Team FitNice likes these quick and simple pan seared scallops with jasmine rice any night of the week.

Pan Seared Scallops with Jasmine Rice

Basics
Servings: 4
Prep Time: 5 minutes
Cook Time: 35 minutes
Difficulty: 2

Ingredients
12-16 fresh sea scallops
2 Tablespoons extra virgin olive oil
1 Tablespoon unsalted butter
1 teaspoon sea salt
1 teaspoon fresh ground black pepper
1 teaspoon Old Bay, or other desired, seasoning
1-1/2 cups jasmine rice (we like the brown jasmine rice you can find at Trader Joe’s)
1-3/4 cups water

Instructions
1.  Rinse jasmine rice until water runs clean and drain.
2.  Add rice to pot and cover with water.  Bring to a boil then simmer, covered, for 20 minutes, or until rice is cooked to taste.
3. Rinse and pat dry scallops
4.  Season scallops with salt, pepper and Old Bay on both sides.
5.  Heat large skillet to medium high heat, add oil and butter.
6.  Remove rice from heat and let stand for 10 minutes, fluff with fork before serving.
7.  Add scallops to skillet, uncrowded, and cook until the bottom is golden brown, 2-4 minutes.
8.  Using tongs, flip scallops and cook other side for 2-4 minutes until golden brown.
9.  Line plate with jasmine rice and vegetable of choice.  Serve scallops warm.
pan seared scallops with jasmine riceA wonderful addition to any meal or weight management plan, give these delicious, heart healthy Pan Seared Scallops with Jasmine Rice a try the next time your family’s in the mood for seafood fare, or even for dinner tonight.  Enjoy!