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
