Veggies Most Turkey Sliders

Have you subbed ground turkey for beef yet?  I feel that ground turkey is a great substitute with less saturated fat. So, that being said, check out these cute turkey sliders!! These would be a great appetizer for a (hopeful) summer family bbq; or in our case, we had them for dinner last night! In addition to the cucumbers, there are diced veggies mixed into the meat. However, don't let that stop you from making a fresh salad or other veggie-heavy side dish to go with these guys. Enjoy!

Veggies Most Turkey Sliders

Ingredients

~1lb raw lean turkey

~1 egg

~1 cup red bell pepper, chopped

~3T red onion, finely chopped

~2T chopped fresh parsley

~1/4 tsp sea salt

~1/4 tsp black pepper

~2 medium cucumbers, sliced into ¼” round slices

~Block of cheese of choice, sliced in small pieces

Instructions

1. Add turkey, egg, bell pepper, onion, parsley, salt, and pepper to a a large mixing bowl; using clean or glaved hands, gently mix until all ingredients are combined. 
2. Roll turkey mixture into 20 balls, approximately the size of golf balls.  Flatten each ball to a ½” thick slider. 
3. Heat a large skillet over medium-high heat; lightly coat with olive oil spray.
4. Add patties to skillet cooking 2-3 minutes.  Flip; cook for an additional 2-3 minutes, or until turkey is cooked through.  When pressed, juices should run clear.  Repeat until all patties are cooked.  
5. To build sliders, place 1 cucumber round on the bottom, add one turkey slider, top with  slice of cheese, and add the top cucumber round.  Hold sliders together with toothpicks. Recipe makes four servings with five sliders each.

*This turkey recipe also makes great meatballs!  Simply leave it in the golf ball shape and bake  at 350 degrees for 18 minutes.  

 

Cheesy Confetti Quinoa Cakes

 

Talk about a portable meal....when we think about putting something in a muffin tin and baking it we think cupcakes, muffins, or even EGG muffins....so check this out! I had made a bunch of quinoa and was looking for a new recipe to try. Quinoa is a complete protein and a complex carb. It's easy to use it as just a side dish; however it's not really portable! :) However, if you add some cheese, egg, chopped veggies and spices....game changer!!  Although it's a great source of protein like I mentioned, you could even add some ground turkey to these. I ended up using them as a side with some chicken.  I can't wait to hear how they turn out for you!

Ingredients

• 1T Olive oil
• 1 cup onion, diced
• 1 ½ cup muilti colored peppers, diced (I used about half of a red, orange, and yellow)
• 3 cups broccoli, finely diced
• 4 eggs
• 1 cup shredded cheddar cheese
• 2 ½ cups cooked quinoa
• Salt & Pepper to taste

Instructions

• Preheat oven to 375 degrees 
• Line 12 cup muffin tin with aluminum foil muffin cups
• Spray muffin cups with olive oil
• In a large skillet warm olive oil and sauté onions, peppers, broccoli, until soft.  Approximtely 8-10 minutes
• In a large bowl, whisk eggs.  Fold in cooked quinoa, shredded cheese, and veggies from skillet.  Salt and pepper to taste. 
• Divide mixture into 12 muffin cups.
• Bake for 20-25 minutes. 
• Cool and serve or place in a container in the fridge to be reheated later or added to work/school lunches.  

*You could also double batch this recipe and freeze some for later. 

Pasta e Fagioli Soup

 

Who remembers the Pasta e Fagioli soup from Olive Garden? That was my go-to over the other soups (but of course the salad is most popular). I was having a craving for the soup, but didn't feel like leaving the house :) So I did a little research and came up with this one! I know spring is (hopefully) in the air, but you can still enjoy this anytime!

Pasta E’ Fagioli Soup

Ingredients:
¾ cup whole wheat ditalini or macaroni pasta
1 tablespoon olive oil
1 pound lean ground turkey
5 cloves garlic, minced
1 medium onion, diced
3 carrots, peeled and slices into ¼ inch thick circles
3 stalks celery, diced
4 cups low sodium chicken broth
1 (8-ounce) can tomato sauce
2 (15-ounce) cans diced tomatoes
½ teaspoon dried oregano
½ teaspoon dried thyme
salt and pepper to taste
1 (15-ounce) can red kidney beans
1 (15-ounce) can cannellini or great northern beans
½ cup roughly chopped fresh basil

Instructions

 Cook the whole wheat pasta till al-dente. Drain and set aside.
 In a large deep skillet, heat the tablespoon of olive oil over medium heat. Add the lean ground turkey and cook until no longer pink, about 6-8 minutes. Add the garlic, onion, carrots, and celery, continue to cook, stirring occasionally, until tender, about 4-5 minutes. Stir while adding in the chicken broth, tomato sauce, diced tomatoes, oregano, and thyme. Season with salt and pepper to taste. Bring the stockpot to a boil, reduce heat and let simmer covered for 15 minutes. Stir in the cooked pasta, beans and basil, let heat through.  Serve immediately or freeze for a later meal. You could also store personal sized portions in mason jars for a quick on the go meal.

Spicy Chicken Mason Jar Salad

 When life hands you lemons.....typically I don't make main course salads in the middle of winter. However my stove had to be moved out of the kitchen recently for a remodel but I didn't want to skip my usual meal prep. And here in Ohio, even in winter, we keep our grill "available" when the mood strikes us :) So, I cooked some chicken outside, on the grill, in the snow, then brought it inside to complete this yummy and easy salad.  Plus don't the layers look pretty in the jar? 

Spicy Chicken Mason Jar Salad

Ingredients:

~ 1T Ranch dressing (Make your own to be free of artificial ingredients/preservatives or use T. Marzetti Simply Dressed)

~1/4 cup low sodium taco seasoned black beans (drained)

~1/4  cup multi color peppers, slivered

~4-6 grape sized tomatoes, whole

~2T red onion, slivered, 

~1/2 cup grilled chicken (marinated in hot sauce), chopped

~Fill remaining jar with lettuce of choice

~garnish top with cilantro and green onions

~add sliver of lime to top of jar to be squeezed when ready to eat. 

*Layer ingredients as listed with dressing on the bottom. This is important in order to keep the dressing away from the tender cut veggies and lettuce.

Multiply recipe based on number of salads you are making. Put on lid and store upright in fridge.  Salads stay fresh for three days.  I make salads on Sunday for Monday-Wednesday lunches.  Store upright in fridge.  When ready to eat shake to distribute dressing and hot sauce.  Enjoy from the jar or pour into a bowl.

~Bonus: I seasoned the black beans with my homemade taco seasoning so I wanted to share the recipe with you!

Taco Seasoning Recipe

~1T Chili powder 

~1 1/2 tsp cumin 

~1/2 tsp paprika 

~1/2 tsp salt (less for a low sodium version) 

~1/4 tsp garlic powder 

~1/4 tsp onion powder 

~1/4 tsp dried oregano 

~Combine all of the above.  To be used with one pound of chicken breast or with one pound of lean ground turkey or lean beef OR in the case of this recipe use 1T of this taco seasoning and toss with 1 can of black beans.

Holiday Roasted Brussels & Asparagus

Halloween is officially over...so let's move on to the next holiday that is soon approaching...Thanksgiving!

Although, you don't need to wait until then to try this delicious recipe.  It has everything your taste buds want....salty, a touch of sweet, savory, and crunch!  I suppose you could try the "toppings" on other vegetables if you don't like Brussels sprouts or asparagus....but they both compliment this side dish nicely. I hope you decide to try it during your holiday meal this year!

Holiday Roasted Brussels & Asparagus

Ingredients

~One Pound Brussel Sprouts

~One Pound Asparagus

~ 4 Slices of Turkey Bacon

~1/4 cup Pecans 

~1/4 cup Unsweetened Dried Cranberries

~1 T Pure Maple Syrup

Double, triple or quadruple this recipe based on the number of guests coming to your Holiday gathering. 

Preparation

Heat Oven to 400 degrees.  Prepare three cookie sheets with aluminum foil all sprayed with olive oil.  Wash the Brussel sprouts, pat to dry, cut off woody end, slice each in half placing cut side down onto a cookie sheet.  Wash Asparagus, pat to dry, cut off woody ends and then cut remaining asparagus into bite sized pieces, and place in a single layer on a cookie sheet.  Spray both the Brussel Sprouts and asparagus with olive oil and lightly salt and pepper.  Place turkey bacon in a single layer on the third cookie sheet.  Place all three cookie sheets into the oven for at least ten minutes possibly up to 15 minutes.  Shake the asparagus pan to rotate the asparagus half way through.  I do not rotate the Brussle Sprouts.  I just monitor to ensure the Brussels have a browned cut side.  Rotate the turkey bacon to ensure it will be crispy when pulled out.  

While the Brussel Sprouts, asparagus, and turkey bacon are in the oven, toss the pecans into a skillet on medium heat for a few minutes to allow the nuts to roast.  This brings out the flavor of the pecans.  

Once the Brussels and asparagus are finished place into the serving dish.  Allow the turkey bacon to cool enough to handle and then sprinkle the turkey bacon on top of the asparagus and Brussels.  Sprinkle the pecans and cranberries on top and drizzle lightly with pure maple syrup.  Serve and enjoy! 

 

Zucchini Noodle Lasagna

Who LOVES lasagna?

Do I have a healthier version for ya!? That still tastes yummy!? Sure do! I'm just subbing out the noodles and meat for a lower carb, vegetarian version. OF COURSE cheese is still included :) This makes a HUGE dish that can be enjoyed for a Sunday dinner AND leftovers for your lunch. You can also make this up a few days ahead of time to be baked and enjoyed later in the week. I've included a few pictures of the layering process.

Zucchini Noodle Lasagna

4 Tbsp+2 tsp olive oil, divided use

10 cups peeled, 1/2 inch cubed eggplant (approx. 2 large eggplants)

1 tsp salt, divided use

1/2 tsp pepper

4 cups clean marinara sauce

4 large zucchini, ends removed, cut into 1/8 inch strips

4 cups part-skim ricotta cheese, divided use

1 1/2 cups part-skim mozzarella cheese

1 onion, diced

2 garlic cloves, minced

Preheat oven to 375. Grease bottom of 9"x13" casserole dish with 2 tsp olive oil (or spray). Set aside. Heat remaining olive oil in pan, sauté onion 1-2 min, add garlic, sauté another min. Add eggplant, season with 1/4 tsp salt and pepper, stirring frequently, until eggplant has begun to brown. Add marinara; cook stirring frequently 3-5 min, or until eggplant has begun to soften slightly. Remove from heat. Set aside. Place 8-10 zucchini slices , overlapping slightly, into bottom of casserole dish. Top evenly with 2 cups ricotta cheese, dash salt, and 3 cups eggplant mixture. Top with a second layer of zucchini slices (running crosswise, in opposite direction of first layer), then remaining 2 cups ricotta, remaining salt, and 3 cups eggplant mixture.  Add a 3rd layer of zucchini, sprinkle with mozzarella cheese. Bake for 30-40 minutes, turning once halfway through, or until lasagna is bubbling and mozzarella cheese is golden brown.  Allow to cool and set for 10-12 minutes. Enjoy!

(Note: this recipe was doubled for extra servings. Can be cut in half; switch to 8x8 casserole dish.)

ALTERNATIVE: If you would like this dish with meat, sub lean ground turkey for the eggplant.

Sheet Pan Moroccan Chicken & Veggies

  

Sheet pan meals have become one of my favorite things. Have you guys tried them? They make a healthy dinner so much easier, and way less mess. This one has a great mix of spices (turmeric, coriander, ginger, and cinnamon), roasted veggies and chicken. You can serve with cooked brown rice, chopped cilantro and lemon wedges for garnish and make it extra delicious.

Here's the recipe. I hope you'll try it this week!

Ingredients

~1 tsp each turmeric, cumin, ground coriander, salt,

~1/2 tsp each cinnamon, ginger, cayenne, black pepper

~1 ½ lbs boneless, skinless chicken thighs or chicken breast

~4 Large carrots, cut into 1 inch round pieces

~1 Large onion, cut into chunks

~8 oz. baby bella mushrooms, quartered

~1 red, yellow, and orange pepper, cut into large chunks

~1 can (16 oz.) chickpeas, drained and rinsed

~4 T olive oil

Ingredients for Yogurt Sauce

~1 cup greek yogurt

~ ½ lemon, juiced

~ ½ cup diced cucumber

~ 2 garlic cloves, minced

Serve with

~cooked brown rice, chopped cilantro and lemon wedges for garnish

Instructions

~ Preheat oven to 450 degrees.  Mix all spices in a small bow; set aside.  Toss Chicken, carrots, onion, mushrooms, peppers, and chickpeas with olive oil.  Transfer to a couple foil lined sheet pans that have been sprayed with olive oil spray.  Sprinkle evenly with seasoning. Bake for 15 minutes

~Meanwhile in a medium bowl combine yogurt through garlic.  

~Once the timer dings and your dish has finished baking for 15 minutes, turn the oven to broil and finish the chicken and veggies with 10-15 minutes under the broiler.  Chicken should be cooked through (safe internal temp of 165 degrees).

~Serve over rice and drizzle with yogurt sauce.  Garnish with cilantro and lemon wedges. Enjoy immediately, refrigerate leftovers.  

Butternut Squash Soup

It's still winter... but on the bright side, it's still soup season! :) This soup is delicious, nutritious and easy to make. I hope you'll try it for your meal prep this weekend.

Ingredients

-2 Medium butternut squash, cut in half lengthwise, seeds removed

-1 T Olive Oil

-4 cloves of garlic

-32 oz Chicken or Vegetable broth

-1 tsp cinnamon

-½ tsp cumin

-½ tsp garlic powder

-½ tsp onion powder

-½ tsp salt

-pepper to taste


Instructions

1. Preheat Oven to 425 degrees


2. Lay squash skin side down on an oiled baking sheet


3. Lift up each squash and place one garlic clove into the seed pocket of each squash half.


4. Bake for 35-40 minutes, or until squash is soft, but not dried out.  Remove from the oven. Let squash rest until it is cool enough to handle.


5. Peel squash; discard skin.  


6. Place squash, ONE cup of broth, and one garlic clove into the blender and blend until smooth.  Pour into a large pot. Repeat this process until all of the squash broth, and garlic have been blended.


7. Mix spices in a separate bowl and then add to the pot.


8. Cover pot.  Cook on medium high heat for 5-8 minutes.  If soup is too thick you can add water.


9. Garnish with a dollop of greek yogurt  and a dash of cinnamon.

Lentil, Kale & Sweet Potato Stew

Hey everyone! I have a great warm stew recipe for you for these cold winter nights. It's full of plant-based protein from the lentils and lots of green leafy kale. Here's the recipe...I hope you'll try it for your meal prep this week!!

Ingredients

-1 tbsp olive oil
- 1 cup onion, diced
- 1 cup celery, diced
-1 cup carrots, diced
- 1 cup dry green lentils
-4 cups vegetables broth + more to thin if desired
- 1 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp cumin
-1/4 tsp coriander
- 1 large sweet potato, diced (about 1 1/2 cups)
- 4 cups kale, center rib removed and chopped finely
-2 tsp red wine vinegar
-Salt and pepper, to taste

Instructions

1. Heat olive oil in a heavy-bottomed pot over medium heat. Add onion, celery
and carrots and sauté until softened, about ten minutes.

2. Add lentils, broth, water, salt, garlic, cumin and coriander. Stir together and
bring to a boil. Once soup has reached a boil, reduce heat to low and simmer,
covered for 20 minutes.

3. Add chopped potatoes and simmer, covered for 15 more minutes or until
potatoes are fork tender.

4. Add kale and simmer, covered for 5 more minutes, or until kale is wilted.

5. Remove from heat and stir in red wine vinegar. Season to taste with salt and
pepper.

Broccoli Chicken Alfredo Casserole

Here’s a clean whole food ingredient for you: Alfredo! I only used 1/2 cup in the entire casserole and there are eight one cup servings per container.

Ingredients:

-1 head of broccoli

-3 cups cooked quinoa

-2 lb chicken

-one medium white onion, chopped

-1/2 cup shredded mozzarella

-1/2 cup Rama Alfredo

Instructions:

1. Roast one head of broccoli


2. Cook quinoa according to package directions


3. Grill and chunk two cups of chicken


4. Add half cup mozzarella and half cup of Rama Alfredo.


5. Enjoy!

Garlicky Shrimp Kebabs

Hey everyone!

I know you are going to love these Garlicy Shrimp Kebabs with peppers, onions, and mushrooms as much as Paul and I do. Shhh! The best part is it is SO simple.

Ingredients:

~2lb bag of JUMBO shrimp

~a red, orange, and yellow pepper, cut in bite-sized chunks

~a red onion, cut in bite-sized chunks

~8oz container of whole mushrooms cut in half

~a bottle of Garlic Expressions dressing (found usually near the fresh baked bread).

Prepare:

If you buy the shrimp raw you will need to thaw in cool water and then drop into a pot of boiling water for 5ish minutes until the shrimp turn pink. Peel the shrimp and skewer onto small wooden skewers. I put 8 jumbo shrimp per wooden skewer. Put the skewers in a shallow dish and drizzle the garlic expressions dressing over the shrimp to thoroughly coat. Grill the shrimp on the grill for a few minutes each side until seared. Wallha! Ready to eat!

For the Veggie side dish: Put all ingredients into a hot pan with a tablespoon of olive oil. Cook till crisp tender.  Drizzle a little of the garlic expressions dressing over the veggies and if you want a garlicy kick cut up a few of the garlic cloves from the bottom of the garlic expressions bottle (I used the skewer to retrieve the whole garlic cloves from the bottle). Cook until crisp tender. Serve as a side dish to the grilled shrimp kebab.

For dessert or for a mid day snack give these brownie chocolate chip oat muffins a try: http://www.trishzfitness.com/clean-eating-brownie-bite/

Grilled Teriyaki Chicken Rainbow Bowls.

Happy Wednesday, everyone! I have a great recipe for you all this week. We made this at our recent coach retreat and it was a hit. Some of the ladies even made it for their weekly meal prep... it was that good! And it's seriously easy to make, the hardest thing is chopping all the veggies. You could totally get your family involved in this meal, though: kiddos can chop veggies and my husband grills the meat. Here's the recipe... I hope you try it!

Ingredients:

-1/2 cup Low sodium Tamari

-1 tablespoon honey

-1 tablespoon minced ginger

-1 tablespoon rice vinegar

-1 tablespoon sesame oil

-2 teaspoons cornstarch or 1 teaspoon arrowroot powder

-1 teaspoon water

-2 lb boneless skinless chicken breasts

-1 cup long-grain white rice

-dash of salt

-2 tablespoons freshly chopped cilantro

-juice from 1 lime

-1 medium red bell pepper, chopped

-1/2 red onion, chopped

-1 tablespoon olive oil

-1 small zucchini, sliced

-4 slices pineapple

-salt and pepper

-sesame seeds, for garnish

Directions:

1. Create the sauce and marinate the chicken for 30 min in the refrigerator (use 3/4 of sauce)


2. Make cilantro-lime rice on the stovetop


3. Grill chicken, pineapple and veggie packets


4. Serve with sesame seeds and additional 1/4 of the teriyaki sauce

Cucumber & Tomato Salad

Hey everyone!! Happy weekend!!

I have a quick & easy recipe for you today. It's the perfect side dish for an end-of-summer party.

Here's the recipe:

 -1 tbsp apple cider vinegar or red wine vinegar

-1 tsp balsamic vinegar

-2 tsp fresh lemon juice

-1 tsp extra-virgin olive oil

-1/2 medium cucumber, halved, lengthwise,sliced

-1/2 cup cherry tomatoes, halved

-1 tbsp chopped red onion

-1 tbsp chopped fresh Italian parsley

-1 tbsp chopped fresh basil leaves

-1 dash Himalayan salt

1. Combine apple cider and balsamic vinegars, lemon juice, and oil in a small bowl; mix well. Set aside.


2. Combine cucumber, tomatoes, onion, parsley, basil, and salt in a large bowl; mix well.


3. Drizzle dressing over cucumber mixture; toss gently to blend.

That's it! I told you it was easy :) Have a great weekend everyone!

The Best Roasted Veggies Ever

Hey everyone! As I was planning my meal prep this weekend, I really needed something quick and easy. It's too beautiful outside to spend all your time over a hot stove. 

A lot of you have heard of the "undiet" that I'm following and the main component of it is LOTS & LOTS of veggies.  Roasting veggies is so very easy and they make them taste like CANDY :) 復復復 Who knew?

Check out my how-to below:

1. Preheat the oven to 400°.


2. Prep two cookie sheets with aluminum foil. I spray the aluminum foil covered cookie sheets with olive oil spray.


3.  Wash and cut your veggies to the size you prefer and arranged on your cookie sheet. Do not crowd the veggies. Give them room to breathe.  Spray the veggies lightly with olive oil spray lightly salt and pepper the veggies. You could also put your favorite low salt or no salt seasoning on the veggies.


4. Set your timer for 6 minutes and pop the veggies in the oven.


5. When the timer goes off, flip the veggies over and pop back in the oven for another five or six minutes. Some veggies will require less time such as kale chips. Some foods that you roast will require more time such as baby potatoes. The key is to monitor closely and check frequently So that they cook but don’t burn.


6. Happily enjoy!!!

Spicy Chicken Lettuce Wraps

These Spicy Chicken Lettuce wraps are what I prepped for my lunches this week to keep clean eating fun and delicious.

If you need a quick and easy lunch recipe, this is definitely it :)

You will need:
Makes approximately 6 lunches (I made 3 for myself and 3 for hubby)
~12 large lettuce leafs you can wrap (2 per lunch)
~2 pounds of chicken breast
~1 bottle of Hot Sauce (without preservatives)
~3 bunches of Asparagus
~1bag of shredded carrots
~1 Lime
~Cilantro
~Lunch containers with separate partitions to keep the ingredients fresh

To Prepare:
1. Marinate chicken in enough hot sauce to slightly cover chicken, grill and cut into strips
2. Wash Asparagus, break off hard end pieces, drizzle with olive oil, lightly salt and pepper to taste, and grill along with the chicken. Cut in half once finished
3. Peel off the lettuce leaves from the head and then wash and pat dry
4. Cut lime into half and then cut each half into thirds to get 6 slices
5. Cut a few sprigs of cilantro for each lunch
6. Assemble your lunch containers with 1/2 cup chicken strips, 1 cup of asparagus, 2 lettuce leaves, 1/3 cup shredded carrots, lime slice, and cilantro.
Optional: add a small ramekin of hot sauce for additional heat
7. When lunch comes assemble as shown, wrap like a burrito and Enjoy!

Superfood Saturday: Kale!

Today's superfood is something that's all the buzz these days: Kale.

Kale is a member of the cabbage family (Brassica oleracea).

Despite all the popularity of this green, it TRULY is one of the healthiest foods in the world!

3 health benefits of kale:

 1. It's one of the most nutrient dense foods on the planet!

Vitamin A: 206% of the RDA (from beta-carotene).

Vitamin K: 684% of the RDA.

Vitamin C: 134% of the RDA.

Vitamin B6: 9% of the RDA.

Manganese: 26% of the RDA.

Calcium: 9% of the RDA.

Bottom line, kale is very high in nutrients and very low in calories, making it one of the most nutrient dense foods on the planet.

2. Kale is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol .. These substances have been studied intensely in test tubes and animal studies. They have powerful cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects... to name a few.

 3. Kale can help lower cholesterol, which may reduce the risk of heart disease.

Luckily, adding kale to your diet is relatively simple. You can simply add it to your salads or use it in recipes. You could also make kale chips &  drizzle some extra virgin olive oil on your kale, add some salt and then bake in an oven until dry.

But my favorite way to get to my daily dose of kale is in the superfood shake that I drink daily. I just cannot stop raving about the benefits of this shake- it has changed my life and the lives of so many others.

Want to know more?

Leave me a comment and I'd love to explain.

You can also check out my superfood board on Pinterest:

https://www.pinterest.com/trishzelenak/super-foods/