Fitness Food and You

If you love tacos but want to cut down on the carbs this is a really fun way to go!! Easy recipe and yummy!

ingredients

4 tomatoes

1 tbsp. extra-virgin olive oil

1 medium onion, chopped

1 lb. lean ground beef or ground turkey

1 packet taco seasoning

kosher salt

Freshly ground black pepper

½ c. shredded Mexican cheese

½ c. shredded iceberg lettuce

½ c. low fat Greek yogurt or sour cream

directions

In a medium skillet over medium heat, heat oil. Add onion and cook until tender, about 5 minutes. Add lean ground beef or ground turkey and taco seasoning, breaking up the meat with a wooden spoon. Season with salt and pepper, and cook until the beef/turkey is no longer pink, about 6 minutes. Set aside.

Flip tomatoes so they are stem-side down. Cut the tomatoes into six wedges, being careful to not cut completely through the tomato. Carefully spread open the wedges.

Divide taco meat evenly among the tomatoes, then top each with cheese, lettuce, and low fat Greek yogurt/sour cream if desired. Serve.

(Adapted from a recipe found on http://www.delish.com)

Here is another one pot wonder!!! If you like spicy, this is for you!

ingredients

olive oil

6-8  small skinless chicken parts (legs, thighs, quartered breasts) with bones

4-5 teaspoons cajun seasoning, divided (store-bought OR see homemade seasoning below)

1 cup rice (uncooked)

2¼ cups low sodium chicken broth

1 whole bell pepper (any color, OR ½ of two kinds), chopped

roughly chopped cilantro or parsley

homemade cajun seasoning

½ teaspoon salt

1 teaspoon garlic powder

1½ teaspoon paprika

½ teaspoon pepper

½ teaspoon onion salt

½ teaspoon cayenne pepper

heaping ½ teaspoon oregano

¼ teaspoon red pepper flakes

directions

Season chicken both sides with about 2 teaspoons of Cajun seasoning. Drizzle a large pan or skillet (one that has a lid) with olive oil and cook chicken for about 3 minutes on each side over medium-high heat. Transfer to a plate.

Reduce heat to medium-low and add onions and peppers. Sauté for about 5 minutes until onions are translucent and peppers begin to soften. Add the remaining 2-3 teaspoons Cajun seasoning (control the spiciness by adding more or less seasoning) and stir to combine. Add the rice and stir to coat the rice in the vegetable and spice mixture. Place chicken on top of rice, add chicken broth, cover, and simmer for 20-25 minutes until liquid is absorbed and chicken is cooked through. Sprinkle with cilantro or parsley and serve.

(Adapted from a recipe found on http://www.lecremedelacrumb.com)

I know this recipe has a long list of ingredients but it all works! The sun-dried tomatoes and olives make this a real Tuscan tasting dish!! I chopped everything in advance so cooking this was a snap. It’s a skillet full of great nutrition!

ingredients

1 lb boneless, skinless chicken breasts and or thighs, cubed

8 oz mushrooms, sliced

1 yellow onion, diced

2-3 cloves garlic, minced

2 medium tomatoes, diced

1 (15 oz) can cannellini beans, drained and rinsed

½ cup chopped sun-dried tomatoes

1/3 cup black olives

2 Tbsp olive oil

1 Tbsp honey

1 Tbsp balsamic vinegar

1 tsp oregano

1 tsp thyme

2 Tbsp fresh basil, chopped for garnish

Salt & pepper to taste

directions

In a large cast iron skillet over medium heat, add the cubed chicken pieces and cook for about 8 minutes on both sides, until cooked through. Remove chicken and transfer to a plate.

Add 1 Tbsp of olive oil to the skillet and sauté the sliced mushrooms 5 – 7 minutes until the mushrooms are tender and the juices have evaporated. Set aside.

Add another 1 Tbsp olive oil to the skillet and the diced onion. Sauté the onions 5 – 7 minutes until translucent. Add the minced garlic to the onions and sauté together one more minute. Add salt and pepper to taste while cooking.

Add diced tomatoes, sun-dried tomatoes, cannellini beans, and black olives. Season again with salt and freshly ground black pepper. Sprinkle in the oregano, thyme and drizzle the balsamic vinegar and honey. Stir a few minutes.

Add back the cooked chicken and mushrooms to the skillet – stir and cook 1-2 minutes, or until chicken is heated through. Add more salt and pepper if needed.

Serve hot, garnished with the fresh basil.

(Adapted from a recipe found   deliciousmeetshealthy.com)

I know this sounds silly but I marvel at dishes like this–recipes that have just a few ingredients and are unbelievably delicious. (Not to mention incredibly healthy!) This chickpea dish is a great side dish or can be eaten with a salad. LOVE IT!

ingredients

extra-virgin olive oil

1 onion, chopped

1 can chickpeas, rinsed and drained

salt and freshly ground pepper

3 ripe vine tomatoes, chopped

handful of fresh basil, chopped

directions

Drizzle olive oil in a skillet to heat. Add onion and sauté on low flame for about 7 minutes. Season with salt and pepper. Add chickpeas and stir to combine. Cook for another 7 minutes. Add tomatoes, cover, and cook covered until the tomatoes start to break apart for about 10 minutes. Remove lid and continue to cook for another 5 minutes. Adjust seasoning. Add basil and serve.

Note: you can add whatever spices you want to to make this dish your own. I added some cayenne pepper and some cumin to the onions while they were sautéing .

(This recipe came from my friend, Sharon’s daughter, Rachael)