21 Day Fix Quick and Easy Side Dish-SAUTÉ CABBAGE

If you follow me at all then you know 2 things I'm a fitness addict and I hate vegetables.

I became a fitness addict during my weight loss journey (I've lost over 150 lbs & kept it off for 6 yrs), so the hating vegetable part has been a real struggle when it comes to my diet/nutrition. I've been trying to be more adventurous and try more vegetables plus, add at least 1 or 2 to every meal. The problem now is I do like more of a variety of vegetables, but I don't like any of them raw so quick fix recipes like this one are a God send to me. Give it a try and let me know what you think!

INGREDIENTS

• 1 small head of cabbage shredded or 1 small bag of Cole Slaw mix (I do the bag of CS Mix it is much faster and easier)
• 1 Tbsp Extra virgin olive oil or coconut oil
• Salt and pepper to taste
• dash of cayenne pepper

COOKING

Heat the olive oil in a  skillet over medium heat add the cabbage and then sprinkle with the salt, pepper and cayenne. Toss the cabbage frequently in the pan sauteing it, until it becomes tender (about 5-8 minutes depending on how soft you like your veggies) then remove from the heat and serve. This cabbage side dish can be stored up to a week in the fridge and it freezes well too.

If you're struggling with your weight loss efforts then send me a message and let's talk about all the ways that I can help you get the results that you want.Want more Info

21 Day Fix Turkey Meatloaf

Last night  I definitely needed, or should I say wanted, some comfort food. I had already eaten out twice in one day, which is unusual for me, so I really needed to act like I had a brain for dinner. The compromise was I still had meatloaf for dinner, but a healthy version.  Just let me say it was freaking awesome!

The recipe is from the 21DFX meal plan, but the topping is my own concoction. I did away with the traditional ketchup topping and made my own version with Adobe peppers in adobo sauce & it takes meatloaf to a whole other level!! 

Losing weight isn't ever going to be easy, but there are tools to make it a lot easier to get the long lasting results that you want. The 21 Day Fix was instrumental in my recent 45 lb weight loss and I continue to use today. It's not a diet or a quick fix it is a lifestyle change and a choice. Let me help you get connected with the right tool for you. Choose to make today YOUR DAY and send me a message and I'll tell you all the ways that I can help you. muddlori@gmail.com

21 DAY FIX TURKEY MEATLOAF

Ingredients:

2 lbs.       Roll 93% lean ground turkey

1 cup.      All natural mild salsa

1 cup.      Cooked quinoa, cooled

2.             Large eggs, lightly beaten

3 cloves.  Garlic, finely chopped

1 tsp.       Sea salt or Himalayan salt (mineralize)

                Ground black pepper for (to taste; optional)

                Fresh chopped parsley (for garnish; optional)

Get Cookin'

1.   Preheat oven to 375°F

2.   Combined turkey, salsa, quinoa, eggs, garlic, salt and pepper in a large bowl; mix well by hand or           with a rubber spatula.

3.   Shape mixture into shape of a loaf and place on ungreased 13 x 9" baking pan.

4.   Bake 60 to 70 minutes, or until center is no longer pink and meat is cooked through.

5.   Let stand 10 minutes before serving.

6.   Serve garnished with parsley.

Tip: Cut cooked meatloaf into single servings and freeze and single resealable plastic bags for future meals.

21 Day Fix 1/2 purple 1 red 1/2 yellow

If you're looking to add a little kick to your meatloaf then try my awesome Adobe sauce topping!

Adobe sauce topping

Ingredients:

1 (6 oz) can Adobes in Adobe sauce

2 Tbsp dark brown sugar

1 Tbsp mustard seeds

Water as needed to thin topping;optional

Mix it up

Place adobes in Adobe sauce in a food processor and puree. Stir in the brown sugar and mustard seeds until well mixed. Place on top of the meatloaf before cooking. Yummy!!!

21 Day Fix it will add 1/2 green and a 1/2 yellow to the above calculations.😉

21 Day Fix Friendly Chicken Marsala

                                                             21 Day Fix Friendly
                                                               Chicken Marsala

 I'm always on the lookout for new recipes that are 21 Day Fix friendly, easy to make, and can be thrown together in a crockpot or one-an-done. This Paleo inspired meal is the Triple Crown with it's basic ingredients of chicken and vegetables, marinating in a baggy, then cooking it all in 1 pot for only 30 minutes- AND IT'S LOW CAL CHICKEN MARSALA FOR THE WIN!

WHAT YOU NEED:

• One 3 to 6 quart dutch oven.
• One large ziplock bag for marinating.

INGREDIENTS:

• 1 to 2 pounds of boneless/skinless chicken breast.
• 1/2 cup of Tomato Balsamic dressing.
• 1 small package (2 to 3 cups) of sliced bella mushrooms.
• 1 medium white or vidalia onion, cut in half and sliced into medium strips.
• 1 to 1 1/2 cups of fresh chopped tomato or tomato sauce.
• 1 tbsp of Extra virgin olive oil or coconut oil.
• 2 cloves of garlic, smashed and minced.
• salt & pepper to taste.

THROWING IT TOGETHER:

1. Before cooking, place chicken thighs in your ziplock bag with 1/2 cup of the tomato balsamic dressing. Marinate for at least 1 hour.
2. Place your dutch oven on a stovetop burner, set to medium heat, and also turn your oven on to 350°F.
3. Add your oil and garlic to your dutch oven, stir and raise heat to medium-high.
4. Season your chicken thighs with salt and pepper, and add to your dutch oven (with any remaining dressing from the bag) to brown, about 1 to 2 minutes on each side.
5. Once browned, remove your dutch oven from the hot burner. Add your tomatoes.
6. Use a wooden spoon or spatula to stir the tomatoes and scrape the bottom of your dutch oven. That is where the flavor lies.
7. Add your onions and mushrooms to the top of your chicken and tomatoes, no need to stir in.
8. Cover and put into your 350°F oven for 25 to 30 minutes.
9. Remove from oven and serve! It goes great with a spinach salad. Enjoy!

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DINNER FOR LESS THEN 300 CALORIES

QUINOA The supergrain of the future. Protein, fiber, and iron-rich. Gluten-free. Plus, it's a complete protein, making it ideal for vegetarians and vegans. Quinoa can be made a head of time and stored, so you can have it ready to add to a meal or recipe at the last minute when you're short on time. Before I give you the recipe for the Quinoa patties and spinach how about the simple instructions on how to prepare quinoa. This recipe makes 8 servings (1/4 cup per serving), so you'll have extra for those emergencies I was talking about.

COOKED QUINOA

1. 1 cup dry quinoa
2. 2 cups cold water
3. sea salt and ground black pepper (to taste)

• Rinse quinoa thoroughly
• combine quinoa, water, salt (if desired), and pepper (if desired), in medium saucepan with lightly fitting lid and bring to a boil over high heat.
• Reduce heat to maintain a gentle boil; cook, covered, for 15 minutes, or until all water has been absorbed. Try to avoid peeking so quinoa will cook evenly.
• Remove pan from heat. Continuing to keep pan tightly covered, let quinoa sit for 5 minutes.
• Fluff with a fork and serve.
• Tip You can store leftover Cooked Quinoa in the refrigerator for up to 4 days.

QUINOA PATTIES OVER SPINACH

(makes 1 serving)

1. 1/4 cup Cooked quinoa
2. 1/2 medium red bell pepper, finely chopped
3. 4 tsp flaxseed
4. sea salt and ground black pepper (to taste)
5. 1 large egg white
6. Nonstick cooking spray
7. 3 cups fresh baby spinach

• Combine Cooked Quinoa, bell pepper, flaxseed, salt, pepper, and egg in a medium bowl; mix well. Form into two balls. Place one ball in a 1-cup measure. Press into a patty using fingers or 1/2-cup measure. Turn 1-cup measure over to release patty. Repeat with other ball.
• Heat medium skillet lightly coated with spray over medium heat.
• Place patties in skillet, cook for 2 minutes. Turn and cook for 2 minutes, or until cooked through and light golden. Remove from skillet. Keep warm.
• Add spinach to skillet; cook, stirring frequently, for 2 to 3 minutes, or until wilted.
• Place spinach on a serving plate; top with patties.

Nutritional info: (per serving) Calories 298, fat 9 g, sodium 512 mg, carbohydrates 41 g, fiber 11 g, sugar 3 g, protein 15 g

EASY, LOW CALORIE, CROCKPOT LEMON PEPPER CHICKEN

                                                      LEMON PEPPER CHICKEN

• 2 tsp. lemon pepper seasoning
• 1/2 tsp. salt
• 1/4 tsp. ground black pepper
• 2 lbs. chicken breasts or thighs
• 1/4 c. water
• 3 T. fresh lemon juice
• 3 cloves garlic, minced
• 1 T. chopped fresh parsley

God bless the person that invented the crockpot, because it sure has been a blessing to me, and probably most moms/dads out there, when it comes to dinner time. Lord knows when the starter gun fires in the morning the race is on all day long.  So, by the time dinner time comes around we all are exhausted and usually starving which can be a deadly combination when you are trying to eat healthy. In comes the CROCKPOT, OR SLOW COOKER if you will, to the rescue. Throw all these healthy ingredients in the pot in the morning, before you leave the house, and when you and the family get home you'll have a nice healthy meal ready to be served. 

1. Rinse chicken and pat dry with paper towels.
2. Mix lemon pepper, salt, and black pepper in a bowl and rub the mixture onto the chicken.
3. Place chicken in a slow cooker.
4. In a small bowl, combine water, lemon juice, and garlic.
5. Pour the lemon-garlic mixture over the chicken in the slow cooker.
6. Cover. Crock on Low for 5-6 hours.
7. Prior to serving, garnish with fresh parsley, if desired.
8. I like to throw in a bag of frozen veggies so my whole meal is complete, but some people don't like their vegetables that well done and veggies do lose some nutritional value when cooked for long periods of time. But??? 

APPLE-STUFFED FRENCH TOAST

This quick and easy recipe is not only yummy, but it is only 350 calories. Kid friendly and parent approved, well this parent anyway.

• 1/2 Gala or Fuji apple cored and sliced into 1/4 inch thick wedges
• 2 tsp, plus 1 tbsp pure organic maple syrup
• a pinch ground cinnamon
• 1 egg 
• 3 tbsp unsweetened plain coconut milk 
• 1 tsp honey
• 2 slices whole grain bread
• 1 tsp organic butter

In a bowl combine apple, 2 tsp maple syrup and cinnamon. Cover with parchment and microwave on high until apple is soft, about 2 minutes. In a small bowl, whisk egg, coconut milk, honey and a pinch of salt, pour into a small baking dish. Coat bread in egg mixture. In a large nonstick skillet, melt butter over medium heat. Cook bread until golden, about 3 minutes per side; transfer to a plate. Spoon apple mixture on top of one bread slice; top with remaining bread slice. Drizzle with remaining 1 tsp syrup. Serves 1.