Tag Archives: dinner recipe

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.

Roasted Pork Chops with Squash Salad

Team FitNice loves these Roasted Pork Chops with squash salad for lots of reasons.  Pork is a tasty, lean meat that’s easy to find and quick to cook in the oven or on the grill.  Perfect any time of year, this delicious dinner is great when it’s just not grilling weather.  Serving these Roasted Pork Chops with a side of squash and kale salad means its good for you and filling, no matter when or where you make it.

Roasted Pork Chops with Squash Salad

Basics
Servings: 4
Prep Time: 5 minutes
Cook Time: 15 minutes
Difficulty: 2

Ingredients
4 Pork Chops
4 Tablespoons olive oil
Fresh ground black pepper (to taste)
Salt or sea salt (to taste)
3 Tablespoons Bayou Blast
1 cup sliced yellow squash
2 cups fresh or baby kale
1/4 cup balsamic vinaigrette
1/2 cup water or vegetable stock
2 cloves (1 teaspoon) minced, fresh garlic

Instructions
1.  Preheat oven to 375 degrees.
2.  Add 2 Tablespoons olive oil to large skillet over medium high heat and season pork chops with salt, pepper and Bayou Blast to taste.
3.  Add pork chops to skillet and cook 3 minutes on each side.
4.  Add 2 Tablespoons of olive oil and garlic to second skillet and heat until soft.
5.  Place pork skillet in oven for 10 minutes, or until pork is cooked to 150 degrees.
6.  Add kale, water and vinaigrette to squash, toss and saute, stirring regularly, over high heat for 5 minutes or until water has evaporated.

roasted pork chops with squash saladGive these delicious Roasted Pork Chops with Squash Salad, or your own favorite sautéed vegetables, a try tonight for a quick, simple and good for you weeknight dinner that makes pretty good leftovers, too.

Want help with a meal plan?  Trying to lose weight or fuel for a big event?  Ask us!

Steamy Beef Stir Fry For All

This Steamy Beef Stir Fry is a Team FitNice favorite for it’s simplicity, good-for-you ingredients and easy clean up.  Full of vegetables, this is a great week night meal for families on the go, especially when they’re in the mood for Asian inspired cuisine.  Better than restaurant made stir fry, this heart healthy Steamy Beef Stir Fry recipe is MSG free and low on sodium.

Steamy Beef Stir Fry

Basics
Servings: 6
Prep Time: 30 minutes
Cook Time: 15 minutes
Difficulty: 2

Ingredients
1 pound flank steak, thinly sliced
2 Tablespoons extra virgin olive oil
1 large carrot, peeled and sliced into matchsticks
1 bell pepper, sliced lengthwise
1 cup sugar snap peas
1 cup chopped broccoli
1/2 cup sliced yellow onion
1 Tablespoon minced garlic
1 Tablespoon minced ginger
4 Tablespoons teriyaki sauce
2 teaspoons sesame oil
2 cups brown rice, cooked
sesame seeds for garnish

Instructions
1.  Whisk teriyaki and sesame oil in large bowl.  Add steak, let marinade for 20 minutes in refrigerator.
2.  Heat 1 Tablespoon of olive oil over high heat, add beef, setting left over marinade aside, and stir fry for 3 minutes.
3.  Remove beef and set to side.
4.  Add left over olive oil, saute onions, garlic and ginger until onion edges are browned.
5.  Add vegetables and stir fry for 3 minutes.
6.  Return beef to wok and add remaining marinade, stir fry for an additional 3 minutes or until vegetables are tender.
7.  Sprinkle with sesame seeds and serve over hot rice.

steamy beef stir fryHealthy and filling, Steamy Beef Stir Fry makes busy nights a little less stressful at meal time.  To make this an even quicker dinner, try adding the marinade to the wok when browning the beef, rather than letting it set in the fridge.  Warm your stove top tonight with this quick and easy one wok meal that makes great leftovers.

Lauren’s Braised Rustic Chicken

This Braised Rustic Chicken recipe comes from Team FitNice member Lauren.  Lauren is an avid runner working hard to reach new and challenging goals at the half marathon distance who loves to cook healthy, sometimes paleo friendly meals at home.  She loves this non-paleo Braised Rustic Chicken for its simplicity and ease, in addition to how scrumptious and healthy it is.  Give this low-fat, one pot, good-for-you Braised Rustic Chicken a try the next time you need an easy clean-up weeknight meal.

Basics
Servings: 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time:  45 minutes
Difficulty: 2

Ingredients
1-1/2 lbs boneless, skinless chicken breast, cubed
1 lb potatoes, skin on red potatoes, removed from russet or sweet
2 Tablespoons butter
1/2 cup low sodium chicken broth
2 Tablespoons Rustic Herb Seasoning
10 ounces green beans, fresh or frozen, cut into 1 inch pieces
2 cups baby kale, washed and dried (optional)

Instructions
1.  Warm olive oil in large skillet over medium-high heat, add chicken and seasoning.
2.  Saute chicken until no longer pink, then add potatoes and broth.
3.  Reduce heat, cover and simmer 10-12 minutes until potatoes begin to soften.
4.  Add green beans, cover and cook an additional 8 minutes until green beans are to taste.
5.  Serve over bed of kale (if desired).

Braised Rustic ChickenIf this Braised Rustic Chicken looks good to you, that’s a wonderful thing, because it is!  You can even make it paleo friendly by replacing the butter with 1-1/2 Tablespoons olive oil and being sure to use sweet potatoes, instead of red or russet.  Fire up your stove top tonight and enjoy Lauren’s delicious one pot meal tonight.

Have questions about this recipe or working on a meal plan?  Ask us for help!

Baked Chicken Chiles Rellenos

Here’s a great weekend meal from Team FitNice that is sure to satisfy any craving for spice.  These Baked Chicken Chiles Rellenos are a flexible, healthy way to enjoy a Mexican inspired dinner at home.

Basics
Servings:  6
Prep Time:  35 minutes
Cook Time:  25 minutes
Difficulty:  5

Ingredients
6 boneless, skinless chicken breast halves
1/3 cup all purpose flour or cornstarch
3 Tablespoons cornmeal
1/4 teaspoon ground red pepper
1 egg
1 Tablespoon water
4 ounces (1 can) whole green chile peppers, rinsed, seeded and sliced lengthwise in half
2 ounces low-fat Monterey Jack cheese, cut into six sticks (optional)
2 Tablespoon fresh parsley or cilantro
1/4 Tablespoon black pepper
2 Tablespoons melted butter or margarine
8 ounces (1 jar) medium red salsa

Instructions
1.  Pre-heat oven to 375 degrees
2.  Place each chicken breast between two pieces of plastic wrap and pound to 1/4 of an inch thick with flat side of metal mallet.
3.  Combine flour, red pepper and cornmeal in small dish
4.  Place egg in a second small dish, add water and lightly beat to combine
5.  For each chicken roll, place one chile pepper half and one stick of cheese on the edge of each chicken breast.  Season with cilantro and black pepper then fold in and roll chicken up, securing with wooden toothpicks.
6.  Dip each chicken roll in egg mixture then coat with flour and cornmeal mixture.
7.  Place each chicken roll seam side down in shallow baking pan and drizzle with melted butter.
8.  Bake 25-30 minutes or until chicken is cooked through.  Serve topped with warm salsa over a bed of Mexican rice or quinoa.

baked chicken chiles rellenosHeat these chicken chiles rellenos up with additional peppers, a dash of cayenne powder, hot salsa or spicy rice.  Be sure to use low fat cheese, or leave it out of your preparation for an even better-for-you dish.  Team FitNice likes these best without cheese and over freshly cooked quinoa and a sprinkling of diced jalapenos.  Roll up an oven full of Baked Chicken Chiles Rellenos for your dinner table today and save the extras for a delicious lunch tomorrow.

Chicken With Tomato Sauce

Chicken with Tomato Sauce

Here’s one of Team FitNice‘s favorite pre-race meals, and it’s part of our pre-race nutrition plan before just about every event.  This delicious and filling plate is packed with carbs and good-for-you proteins while low on fat.  To make it even better, this Chicken with Tomato Sauce recipe also contains a few servings of veggies.  Use whole wheat pasta, low sodium and organic tomato sauce to make this dinner as healthy as possible.

*While we usually try to post low carb recipes for you, sometimes the extra energy they provide is something we all need, especially before a big, or long, race.  The two most important things to remember about carbs are to be careful how many, and when, we eat them and that they’re whole grains.*

Basics
Servings:  4
Prep Time:  10 minutes
Cook Time:  20 minutes
Difficulty: 2

Ingredients
2 cups boneless, skinless chicken, cubed
2 cups whole grain fettucine or linguine
2 cups low sodium, organic tomato sauce or diced tomatoes
1 teaspoon basil
1 teaspoon butter
1 tablespoon seasoning, Italian or oregano

Instructions
1.  Brown chicken in large skillet
2.  Bring water to boil and add pasta
3.  Once chicken is browned, add tomato sauce and basil, simmer for 15 minutes or until chicken is cooked through
4.  Drain pasta and flavor with butter
5.  Top pasta with chicken and sprinkle with desired seasonings.

chicken with tomato sauceEnjoy this wonderful race fueling dinner for any big event.  Season with your personal favorites, from basil to oregano and garlic and have a quick, tasty, race ready meal any night of the week.

Winter Salmon Salad

This week Team FitNice is bringing you a scrumptus Winter Salmon Salad that’s rich in omega-3 fatty acids, provides 4 servings of vegetables and plenty of fiber.  Salmon is a wonderful, heart healthy, calcium and iron rich fish that’s easy to digest and absorb.  Friendly to every stomach, we recommend being friendly to the environment, too, by being careful with your salmon selection and trying to choose fish that doesn’t come from a farming operation.

Winter Salmon Salad

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

Ingredients
2-4 wild Alaskan Keta salmon filets
5 ounces kale, arugula, iceberg or romaine lettuce
2 hard-boiled egg whites, sliced
10-12 sliced cherry tomatoes
2 tablespoons olive oil
1/2 cup sliced yellow squash
1/4 cup feta cheese
1/4 cup light balsamic vinaigrette

Instructions
1.  Pre-heat oven to 350 degrees.
2.  Place salmon on foil lined baking sheet in oven for 20 minutes.
3.  Pour olive oil and squash in medium skillet and saute to taste.
4.  Place eggs in water and bring to boil, when boiling, lower to simmer for 10 minutes.
5.  Cool egg in ice, then peel and slice.
6.  Mix lettuce, cheese, tomatoes, egg whites and squash in large bowl.
7.  Plate salad mix and top with cooked salmon, salmon is cooked when it flakes easily with a fork and is a light pink color.
8.  Drizzle each plate with balsamic vinaigrette to taste.

winter salmon saladThere’s your recipe for a very good-for-you Winter Salmon Salad that will satisfy every palate in the house.  Easy to make, it’s simple to change dressings to suit taste, especially for kids, and don’t be afraid to try this delicious dinner as a lunch meal!

Enjoy!