Recipes from the kitchen of JoyforFitness

7 Healthy Family Meals – perfect for dinner and leftover lunches to keep you on track of your fitness and health goals.  

Chili – servings 4-6

1 lbs ground beef – or ground chicken (or 1 can of black beans)

½ onion

½ green pepper

3 garlic cloves

12 oz tomato puree – diced (I’m not a tomato fan)

2 cans kidney beans un-drained

1 tsp oregano

1 tbsp. Chili power

Salt to taste 

Add spice (hot sauce, cayenne pepper) optional

Brown beef/ ground chicken with onion, pepper and garlic – add spices and tomatoes and beans bring to a boil and simmer on low for 25 minutes  (if you choose to omit beef/chicken follow the steps but add the beans all at one time after cooking the onions and peppers)

Enjoy alone or add a fresh salad

Lentil Soup (bikini boot camp) serves 4 (double to freeze)

2 zucchini diced

2 carrots diced

½ onion diced

1 cup dried lentils

Salt and pepper 

Place vegetables and lentils in a stock pot and cover with 5 cups of water –(you can use ½ water and ½ vegetable or chicken broth)

Bring to a boil then simmer for 1 hr. if it becomes too thick add more water

Season to taste and if you choose to blend for a smoother consistency place in blender for a few second then put back in the pot.

Chicken / Chick Pea Yellow Curry (brown jasmine rice) serves 4-6

3-4 Chicken breast (cut chicken into thin strips) (optional – if you omit chicken add 2 cans of chick peas)

1 can chick peas drained

2 potatoes cut into pieces

4 carrots cut into pieces

1 small onion julienne cut

4 oz. tomato paste

3 tbsp. yellow curry power

2 cans coconut milk

1 tsp (cayenne pepper) if you want some spice

Salt and pepper to taste 

In a large skillet add 2 tsp grapeseed oil brown the chicken with salt and pepper – add onions for 2-3 minutes add tomato paste, carrots, potatoes, curry, stir add coconut milk stir cover and simmer for 35 minutes or until veggies are soft then add chick peas and stir cover for 5 more minutes.

This serves my family of 5 with leftovers to take to work

Serve with Brown Jasmine rice or whole grain Couscous

Enchiladas serves 4-6

3-4 Chicken breast

8 oz. Mexican blend cheese

24 oz. Enchilada sauce – No preservatives (read labels) *new recipe for sauce on last page

1 can Black beans

12 whole wheat tortillas

Optional toppings – avocado, sour cream, romaine lettuce or spinach, tomatoes

Season with salt a large pot of water and bring to a simmer, add chicken and cover and simmer 8-10 minutes set aside to cool for a minute or 2 and shred with 2 forks place in skillet with sauce and black beans mix and cook on med low for 5 minutes – assemble on whole wheat tortillas with cheese and roll – add sauce and cheese over the top and place in oven until heated and cheese on top in melted. 

Mahi w/ red rice and veggies (rice serves 6)

1 Mahi fillet per person (cut into chunks)

2 tsp grapeseed oil

Sauté Veggies (carrots, cauliflower, broccoli, strong beans etc. anything you have on hand)

Red Rice (clean eating Magazine)

1 ¾ cups of chicken broth low sodium (read labels)

 2/3 jar/can/fresh chopped tomatoes

½ white onion cut into 4-6 chunks

½ tsp. Sea salt

1 cup long grain brown rice rinsed

1 small carrot peeled and diced

¼ cup frozen or fresh peas 

Start with sauteing veggies (as they cook prepare the rice) use the same pan to sear the Mahi 10 minutes until rice is done.  THEN

In Blender combine broth, tomatoes, onion, garlic and salt – puree

Transfer mixture to a medium sauce pan, add rice and bring to a boil, reduce to a simmer and cover to 40 minutes.

Salt and pepper Mahi fillets and pan sear 3-4 min on each side or until cooked to your liking.

Chicken Sweet potato Hash (clean eating magazine) serves 4

3-4 chicken breasts

2 tsp. Grapeseed oil

1 ¼ lbs sweet potatoes (approx 4) peeled and diced

1 cup thinly sliced red onion

1/2 tsp. smoke paprika, plus additional for garnish

½ tsp. ground Cumin

¼ tsp. sea salt

¼ up finely chopped cilantro

***Optional 4 eggs poached for top

Season with salt a large pot of water and bring to a simmer, add chicken and cover and simmer 8-10 minutes set aside and shred with 2 forks. Next in a large non stick skillet heat oil on med, add potatoes and onion sauté until potato are tender 15 minutes. Gently fold shredded chicken into potato mixtures until mixture is browned5-10 minutes stir in paprika, cumin, salt and cilantro. Top with poached egg. Or serve with Quinoa

Teriyaki Stir Fry (chicken optional) (clean eating Magazine w/ my alterations) serves 6

1 tbsp grapeseed oil

1 lbs chicken breast (optional) cut into 1 ½ in pieces

1 tsp sesame oil

1 red bell pepper seeded and chopped

4 cups broccoli florets

1 cup shredded carrots

2 scallions thinly sliced

*Optional Chili pepper thinly sliced 

Teriyaki sauce – if you choose to make your own its worth it if not Read you labels no MSG or preservatives ( I found Veri Veri brand in BJ's)

½ c. unsweetened pineapple juice

½ c. reduced sodium chicken broth

¼ c. mirin rice cooking wine (eden foods) if not look for Rice Wine

3 tbsp. reduced sodium soy sauce

2 tbsp. raw honey

2 tbsp. tapioca starch

1 tbsp. minded fresh ginger

2 minced garlic cloves 

Add all ingredients and whisk until honey is dissolved (set aside)

In a large skillet on high heat add 1 tsp. oil to coat pan. Add chicken and sesame oil stir fry until brown  3 minutes transfer to bowl

Keep skillet on high and add 1 tsp. oil add bell pepper, broccoli stir fry 1 minute. Return everything to skillet including and juice and add teriyaki sauce bring to a boil and reduce heat until chicken is cooked, vegetables are tenders and sauce has thickened slightly sprinkle with scallions and chili if using.

Serve with brown rice noodles or brown Jasmine rice. 

Curry Dressing (makes 1 cup) (bikini Bootcamp)

Use as dressing or marinade

3 tablespoons low-sodium soy sauce

1 tablespoon balsamic vinegar

½ c. extra virgin olive oil

1 teaspoon curry power

2 tablespoons honey

Combine in blender – add 1 tablespoon water blend till smooth or place in jar and shake 

Ginger – Sesame (makes 1 cup) (bikini Bootcamp)

Use as dressing or marinade

½ c. extra virgin olive oil

½ c. balsamic vinegar

2 tablespoons low-sodium soy sauce

2 cloves garlic – chopped

2 tablespoons honey or brown sugar

2 tablespoons peeled and minced garlic

1 teaspoon toasted sesame oil

Combine all in blender – add 2 tablespoons water and blend till smooth 

Ingredients for the Enchilada Sauce *I have not tried this one yet lifeofthefarmerswife.com

• 29 oz. Can of Tomato Sauce (can use canned tomatoes or crushed tomatoes as well)
• 5 Tablespoons of 100% Extra Virgin Olive Oil
• 3 Cloves of Crushed Garlic
• 1/2 Cup of Fresh Cilantro (No stems)
• 1/2 of a Sweet Yellow Onion
• 1/2 of a Red Bell Pepper (not pictured above)
• 1/2 Can of Rotel (with the juice)
• 1/2 Teaspoon of Ground Pepper
• 1/2 Teaspoon of each Mrs. Dash’s “Table Blend”, ”Southwest Chipotle”, ”Chili Lime” (can be replaced with other similar seasonings)
• 100% Whole Wheat Flour (optional to add when simmering sauce if it needs to be thickened)

In a blender, combine all ingredients of the sauce and blend them. Once it is blended smooth, pour the sauce in a pan and cook it on low and let it simmer for about 15 minutes. This can be made ahead of time and refrigerated for 2 meals. 

Budget Tip: Look for Chicken, fish or beef that is on sale and freeze in family portion size, buy vegetables that are in season and local, use this menu for 2 weeks it will save you money on the “extra” ingredients and will take the temptation of eating out and the questions of “what’s for dinner” away.  Leftovers for lunch save time, money and health. Enjoy! 

Health Tip: Food is still food clean, organic, fresh, homemade – if portion size is hard to control head to the store and buy smaller dinner plates, it’s about portion control and save seconds for lunch tomorrow. Swap all drinks for water or unsweetened iced tea. 

These Recipes are from the Kitchen of JoyforFitness 2013

 (I create and use several ideas and recipes from books, meal programs and magazines, some are original and I’ve given credit to those that I’ve found from other sources.) 

If you have any suggestions or revisions to these above please send them my way. Bracerojoy@hotmail.com or @joyforfitness on Facebook