Tag Archives: recipe

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

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!

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!

Black Bean Brownies

This week’s recipe comes from one of Team FitNice’s favorite bakers, Laura of Roxie’s Cupcakes.  A healthy alternative to out of the box brownie mixes or those with a flour base, these delicious Black Bean Brownies are a great way to top off any dinner or bring to your next special occasion.  Both quick and easy, this low sugar, high fiber recipe is just in time for the busy holiday season when everyone will want something delicious and good for them.  If all of that doesn’t sound good enough, you can even make it even better by using gluten free oats.
Basics
Servings:  9
Prep Time:  10 minutes
Cook Time:  25-30 minutes
Difficulty:  4
Ingredientsblack bean brownies
(1) 15 oz can of black beans (preferably low sodium), drained and rinsed well
3 tablespoons cocoa powder
1/2 cup whole oats
1/4 teaspoon salt
1/3 cup honey, agave, or pure maple syrup
1/4 cup coconut oil, melted
2 egg whites
2 teaspoon vanilla extract
1/2 teaspoon baking powder
(1) 3.5 oz chocolate bar of your choice, coarsely chopped (we like extra dark, lots of anti-oxidants!)
Black Bean BrowniesInstructions
Pre-heat oven to 350°.
Dump everything except for the chopped chocolate into a food processor or high speed blender and blend the crap out of it until there are no lumps.  Stir in the chocolate and pour into a prepared 8″ x 8″ baking pan (Laura recommends Baker’s Joy, but any

non-stick spray will work)

Black Bean Brownies
Bake 25-30 minutes, until a toothpick inserted into the center comes out clean.
Best kept refrigerated, but can be frozen and saved for later.
Give these yummy Black Bean Brownies a try and visit Roxie’s Cupcakes today.  Laura’s Etsy shop, Roxie’s Cupcakes is full of even more exciting and tasty desserts, visit soon to order all of your holiday, and holiday party, treats.