Tag 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

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

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
Servings:  4
Prep Time:  10 minutes
Cook Time:  15 minutes
Difficulty:  2

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

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

Servings:  4
Cook Time:  5 minutes
Difficulty:  1

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

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.

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

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

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

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.

Mango Lime Salmon with Black Bean Salad

Here’s a scrumptious recipe for Mango Lima Salmon accompanied by a simple black bean and corn salad.  Team FitNice loves adding flavor to salmon and halibut or even a fish taco by topping it with Mango Lima Salsa and serving it with a side of palate cooling black bean and corn salad.

Mango Lime Salmon with Black Bean and Corn Salad

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

2-4 Wild Alaskan salmon filets
2 Tablespoons extra virgin olive oil
1-14 oz can rinsed and drained black beans
1/4 cup water
1/4 cup frozen yellow corn
1/4 cup diced green pepper
1/4 cup diced onion
1-2 cups mango salsa

Instructionsmango lime salmon
1)  Preheat oven to 350 degrees.
2)  Place salmon filets on foil lined baking sheet and brush with olive oil.  Bake for 18-20 minutes, or until fish is cooked through and white fat has risen to the top.
3)  Dice onion and green pepper, place black beans and corn in medium sauce pan.
4)  Saute onion and pepper for 4 minutes, add to beans and corn.  Add water, bring to boil until mixture is warm.
5)  Serve salmon over bean salad and top with mango lime salsa.

Give this Mango Lime Salmon with Black Bean and Corn Salad a taste with next week’s meal plan and get your fill of protein and flavor.

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

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

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

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

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

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

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

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!

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

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

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

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!

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

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

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

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!