Healthy Dinners

*I would LOVE to see your healthy recipes! If you would like to share, please email me the recipe jill@treefitness.com.


Easy Baked Tilapia

Serving Size 5
low carb, high protein

Ingredients

• 5 (4 ounce) fillets Tilapia
•  Butter (I always use Brummel and Brown!)
•  Mrs. Dash, (garlic and herb)
•  Sea Salt, or salt
•  Garlic powder or fresh garlic
• 1 package frozen vegetables, or cut up fresh vegetables like zucchini, broccoli, carrots

Directions

1. Preheat the oven to 375 degrees F (190 degrees F). Spray a 9x13 inch baking dish with Pam.
2. Spray the baking dish with cooking spray. Place the Tilapia fillets in the bottom of the baking dish, salt and then dot each with a little butter. Sprinkler fillets with garlic powder or fresh garlic and then season with Mrs. Dash seasoning. Top each one with a slice or two of lemon or sprinkle with lemon juice. Arrange the frozen mixed vegetables around the fish, and season again with Mrs. Dash.
3. Bake for  30-40 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork. 

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Seasoned Chicken Bake 
serves 5
low carb, high protein

Ingredients

• 5 Chicken Breasts
•  Low Sodium Chicken Broth
• Sea Salt, or table salt
•  Mrs. Dash (onion and herb)

 Directions

1. Preheat the oven to 400 degrees F (190 degrees F). Spray a 9x13 inch baking dish with Pam.
2. Place the Chicken Breasts in the pan.  Pour about 1/4 of a box of chicken broth in the pan with the chicken. Lightly salt and then season with Mrs. Dash.
3. Bake at 400 degrees F for 30 minutes.  Then lower the temperature to 320 degrees F and cook for an additional 20-30 minutes or until the chicken is done. 

 *I love to make this on Monday and then I use the leftovers for my lunches and/or salads throughout the week.  I put the leftovers in a Tupperware with some of the leftover chicken broth so it stays moist (I learned that tip from the fit2fat2fit blog) One of our favorites is to blend up the chicken in our bullet and then mix with some low-fat Miracle Whip and have chicken salad sandwich's or salads. A great alternative to highly processed lunch meat and it tastes great.

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Yummy Stir Fry Rice
serves 4-5
high protein, low carb

Ingredients

• 1 full cauliflower head
•  2 Tbs of cooking oil
• 3 green onions
•  1 clove of garlic, or garlic powder
• Dash of Ginger
• 3 Tbs of low sodium soy sauce
• Few drops of sesame oil to taste (optional)
• 2 -3 cups of pork, chicken, ham, beef, or shrimp (my favorite is shrimp)
• 3 eggs beaten

 Directions

1. Grate the cauliflower using either the largest holes on your hand grater, or the grater function on your food processor. (The results should resemble cooked white rice)
2. Put the oil in a wok, or large frying pan and heat on medium-high. Quickly stir-fry the white part of the green onions and garlic (do not let burn).  Add the cauliflower and cook for another 4-5 minutes while constantly stirring until it begins to color a bit. Don't cook to long or it will get mushy.
3. Stir in the ginger, soy sauce, optional sesame oil, and the meat. Continue stirring until somewhat browned 2-3 minutes. 
4. Push the mixture to one side of the pan.  And the beaten eggs to the empty side and scramble until still moist. Mix the eggs into the mixture and continue stirring for 1-2 minutes.  Break up any bigger chunks of egg.  Serve warm.
5. This stores and reheats well. Do not freeze.

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Barbeque Crock-pot chicken
serves 4-5
high protein, low carb

Ingredients

• 4-5 Chicken Breasts
• Barbeque Sauce of choice (some have lower sugar levels then other, check labels)
• Oregano

 Directions

1. In a Large Crock Pot, put a thin coat of Barbeque Sauce on the bottom.
2. Place chicken breasts in crock-pot (if you have a small crock-pot, use less chicken).
3. Generously cover chicken with the Barbeque Sauce.
4. After the chicken is covered with barbeque sauce, sprinkle oregano all over the chicken.
5. Cook on HIGH for 4 hours or until done.  Or Cook on HIGH for 2 hours and then LOW for an additional 4 hours.  
6. Serve chicken on top of lettuce for a BBQ chicken salad, or use Romaine lettuce and make BBQ lettuce wraps.

 Again this recipe makes quite a bit, so I use my leftovers for lunches (BBQ lettuce wraps) or on top of my salads during the week.  

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Cajun chicken Stir-Fry
serves 4-5
high protein, low carb

Ingredients

4 boneless chicken breasts, cut into strips
2 teaspoon Spicy Seasoning Salt
2 large red bell pepper, cut into strips, 6 ounces
2 small onion, slivered, 5 ounces
2 clove garlic, minced (I used garlic powder)
A little bit of Olive Oil
Salt and pepper, to taste

 Directions

Put the raw chicken in a small bowl and toss with the seasoning to coat. Heat the oil in a large skillet on medium-high. Sauté the chicken, peppers, onion and garlic until the chicken is cooked through and the peppers are crisp-tender. Season with salt and pepper. 

*I put the chicken mixture in romaine lettuce, with a dollup of Greek Yogart on top and ate it as a lettuce wrap. Would also be great in a low carb tortilla, or with the cauliflower rice as used in the above stir fry recipe. Also great for lunch leftovers.

Makes 4-6 servings
Do not freeze
Per 1/2 Recipe: 220 Calories; 8g Fat; 29g Protein; 9g Carbohydrate; 2g Dietary Fiber; 7g Net Carbs
Per 1/4 Recipe: 110 Calories; 4g Fat; 14g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs  (slightly modified from Linda's Low Carb Menu's and recipes)
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Easy Salmon
serves 4-5
high protein, low carb

Ingredients

4-5 Filets
Light Mayo
Sea Salt

Directions

Preheat oven to 350.
Put the salmon filets on foil.  Lightly cover with a dollup of Mayo.  Sprinkle sea salt on top.
Wrap up in foil.  Cook at 350 for 30 min.  Then unwrap the foil and cook for another 20-30 minutes or until done.  The smaller the filet, around 20 minutes, larger filets 30 minutes.
Serve Warm.
*I like mine with steamed vegetables on the side.
(recipe found on fit2fat2fit blog)
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Chicken Azteca
3-4 skinless boneless chicken breasts, trimmed of fat.
1/2 C low sodium chicken broth.
1 C salsa (no sugar added).
3 cans black beans, rinsed and drained.
minced garlic according to your taste.
1 tsp cumin (more if you like).

Place chicken breasts in slow cooker, top with remaining ingredients. Cover and cook on low for 6-7 hrs. *I put my slow cooker on "auto" and as long as I have it going by noon it's ready at dinner time which is 6-ish for us.
Before serving use two forks and shred chicken as you mix everything together. You can serve this a number of ways. You can remove chicken breasts and serve the salsa mixture over chicken. You can serve over quinoa or corn muffins. You can also use as filling for burritos in a whole wheat tortilla. Or you can make taco salad and serve over lettuce.For lower Carb, just enjoy over salad greens and top with a dollup of Greek Yogart.
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Chicken Pizza

High Protein, low carb 

Ingredients:

Chicken Breasts

Pizza sauce (or spaghetti sauce)

Ham or turkey bacon, or turkey sausage cut into little pieces

Mozzarella and cheddar cheese mix

Anything else you want to add. (Artichokes, mushrooms, olives, red onion, etc)

 

Ingredients for side salad

Cook:

1-Preheat oven to 400.

2-Flatten the chicken breasts with a mallet, and sprinkle with salt, garlic. Then season the other side. Place chicken on a foil lined baking sheet. Put pizza sauce on chicken, add cut up meat, 1 oz cheese mix. Add a dash of garlic powder on top. Bake at 400 degrees for 15 minutes

3-Serve with side salad