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Main Dish

SPINACH PESTO BOWL

INGREDIENTS:

  • Garlic Banza Rice

  • Chicken sausage

  • 1 tsp olive oil

  • 2 tsp Kale Vegan Pesto (Trader Joe’s)

  • 2 tsp Mayo

  • Spinach

  • Grape tomatoes

  • Parmesan Cheese (I used dairy free)

  • Basil and Cracked Pepper Chicken

  • Sausage (from costco)

DIRECTIONS:

  1. Prep banza rice according to the instructions and set aside.

  2. Slice up chicken sausage and add it to a skillet over medium heat with olive oil. Brown sausage for 1-2 minutes each side.

  3. Meanwhile, combine kale pesto and mayonnaise to a bowl. Stir together and add a little water to thin it out.

  4. Add a handful of spinach, tomatoes, banza rice and kale pesto mixture to the skillet with the chicken sausage and mix together. Cook for 1-2 minutes and remove from heat.

  5. Top with parmesan cheese and enjoy.

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Recipes

TERIYAKI GREEN BEANS

INGREDIENTS:

  • Green Beans (Frozen)

  • Olive Oil

  • Salt

  • Pepper

  • Garlic Powder

  • Kevin’s Teriyaki Sauce

DIRECTIONS:

  1. Preheat the oven to 400 degrees.

  2. Add frozen green beans to your baking dish and top with olive oil, salt and pepper and garlic powder.

  3. Bake for 30-35 minutes.

  4. Remove from the oven and top with your teriyaki sauce.  (I’m obsessed with Kevin’s Teriyaki Sauce)

I love to pair these with teriyaki meatballs and brown rice (shown in photo) for an easy lunch.

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Main Dish

ASIAN SPAGHETTI SQUASH BOWL

INGREDIENTS

  • Avocado Oil

  • Coleslaw Mix

  • Firm Tofu, diced

  • Carrots

  • Red Pepper

  • 1 tsp rice vinegar

  • 3-4 tbsp coconut aminos

  • 1 packet of stevia

  • 1 tbsp hoisin sauce

  • Spaghetti Squash, cooked

  • Brown Rice, cooked

  • Chicken, cooked and diced

Optional toppings: Green Onions and Spicy Mayo

DIRECTIONS: 

  1. Add Avocado Oil to a large skillet over medium heat.  Once oil is hot, add a handful of coleslaw mix, tofu, carrots and red peppers.  Mix together and allow to cook for 3-4 minutes.  

  2. Add spaghetti squash and then add rice vinegar, coconut aminos, stevia and hoisin.  Mix together and cook for 1-2 minutes.

  3. Then add brown rice and chicken.  If your mixture looks dry, add more coconut aminos.  

  4. Top with green onions and if you like a kick, this bowl tastes amazing with some spicy mayo.

PRO TIP → Prepping the chicken, spaghetti squash and brown rice ahead of time saves a lot of time during the week.

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Main Dish

GLUTEN FREE TERIYAKI SALAD BOWL

INGREDIENTS

DIRECTIONS

  1. Start by throwing in these teriyaki pineapple chicken meatballs in the airfryer for 7 minutes at 350 degrees and throw some brown rice in the microwave.  

  2. Add mixed greens to a bowl along with the brown rice and top with veggies of your choice.  I used cucumber, carrots and tomatoes.

  3. Add the meatballs and then the best part, top with Kevin’s Teriyaki sauce and enjoy!

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Dressings

SWEET BASIL VINAIGRETTE

INGREIDENTS

  • ½ cup olive oil

  • 3 tbsp honey

  • 3 tbsp apple cider vinegar

  • 1 cup basil

  • 1 tsp garlic 

  • ½ tsp salt 

  • ¼ cup water

DIRECTIONS

Blend ingredients together and store in your fridge for up to 1 week!

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Recipes

APRICOT SHRIMP SLAW

INGREDIENTS

  • 1.5 – 2 cups of cabbage, chopped

  • ¼ cup plain greek yogurt

  • 1 tbsp mayo (optional)

  • 1 tbsp lime juice

  • 2 tbsp apricot preserves

  • ½ tsp chili powder

  • ¼ tsp cinnamon

  • 8 large shrimp

  • 1 tbsp organic corn starch

  • 2 tsp of olive oil

  • Salt and pepper to taste

DIRECTIONS

  1. Chop up some cabbage and add it to the bowl.  

  2. Add plain greek yogurt, lime juice, mayonnaise and season with salt and pepper.

  3. Mix all together and set aside.

  4. In a separate small bowl, combine apricot preserves, chili powder and cinnamon. 
    Mix well  and set aside.

  5. Pat dry shrimp and add some corn starch.  Toss all the shrimp in the cornstarch until it is fully coated.

  6. In a skillet over medium heat add olive oil.  Once the pan is hot add the shrimp.  Cook 2-4 minutes  Once the shrimp is fully cooked add the apricot preserves to the skillet and combine with the shrimp until it is all melted.

  7. Then add the shrimp mixture over the cabbage and enjoy!

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Recipes

CRISPY BRUSSEL SPROUTS WITH CREAMY MUSTARD DIPPING SAUCE

INGREDIENTS

  • Brussels Sprouts

  • Olive Oil

  • Balsamic Glaze

  • Salt & pepper to taste

  • 1 tsp minced garlic

FOR THE DIPPING SAUCE

  • Stone Ground Mustard

  • Mayonnaise

DIRECTIONS

  1. Wash your brussel sprouts and pat them dry. 

  2. Start by trimming off the ends and cutting them in half. 

  3. Drizzle with olive oil and balsamic glaze.  

  4. Season with salt & pepper and 1 tsp of minced garlic.

  5. Toss them until your Brussel Sprouts are fully coated.  

  6. Lay them on a pan in your air fryer for 350 degrees for 12 minutes and flip them half way through.

  7. Meanwhile, grab some stone ground mustard and mayonnaise to make the dipping sauce.

  8. Do 2 parts mustard to 1 part mayonnaise.  Stir together.

  9. Grab those brussel sprouts from the air fryer.

  10. Top with fresh parmesan. Enjoy!

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Breakfast

GLUTEN FREE FETA BREAKFAST WRAP

INGREDIENTS

  • Tortilla of Choice

  • Egg Whites

  • Spinach

  • Sundried Tomato

  • Salt & Pepper

  • Italian Seasoning

  • Garlic Powder

DIRECTIONS

  1. In a skillet over medium heat, spray with non-stick cooking spray.

  2. Add your tortilla of choice.  I use a Gluten Free Mission tortilla.  I love how crispy these get!

  3. Add egg whites, spinach, sundried tomato, salt & pepper, italian seasoning and garlic.

  4. Cover it and let it cook for about 3 minutes or until your egg whites are fully cooked.

  5. Transfer to a cutting board and top with feta cheese.

  6. Then wrap it up and cut it up.

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Main Dish

BROILED LOBSTER

INGREDIENTS

  • Lobster Tail

  • 1 tsp lemon juice

  • Paprika

  • Garlic Powder

  • Salt & Pepper

  • 1 tsp of butter

DIRECTIONS

  1. Preheat the broiler.

  2. To remove the lobster tail from the shell, grab some kitchen shears.

  3. Start by cutting from front to back on the back side of the lobster. Use your hands to gently pull apart the shell to separate the halves and pull the meat up from the shell. The meat should still be attached near the tail by the fins.

  4. Drizzle 1 tsp of lemon juice. Sprinkle with paprika, garlic powder, salt and pepper. And top with 1 tsp of sliced butter.

  5. Place under the broiler for 10 – 12 minutes.

And if you are anything like me, I LOVE to dip my lobster tail in a little bit of butter. Enjoy!

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Recipes

CARROT FRIES

INGREDIENTS

  • Carrots (2 – 3 per serving)

  • Avocado Oil

  • Seasoning of Choice (I used Garlic Salt and Flavor God’s Cheese and Ranch Seasoning)

DIRECTIONS

  1. Peel and slice carrots into fries.

  2. Spray to coat with avocado oil and sprinkle seasoning of choice. Toss carrot fries to ensure evenly coated.

  3. Spread out on your baking pan.

  4. Air fray for 6 – 8 minutes at 400 degrees. Timing may vary depending on the thickness of your fries.

  5. Plate them and serve them with your dipping sauce of choice!

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Dairy Free

CHIPOTLE CHICKEN SALAD

CHIPOTLE CHICKEN SALAD

CHIPOTLE CHICKEN SALAD

Author: Jess Dukes

Ingredients

SALAD INGREDIENTS
CHICKEN MARINADE

Instructions

  1. For the chicken, blend the chicken marinade ingredients together and marinate the chicken for 24 hours and then grill!
  2. Assemble salad with lettuces, chicken, rice, red onions and pico, then top with spicy queso!

Notes

MEAL PREP TIPS: I like to prep my chicken, banza rice and chop all my veggies during my meal prep. Allows me to save so much time during the week!

Did you make this recipe?
Tag @mrsdukesfitspo on instagram and hashtag it # jessdukesrecipes

Here is a picture of the spicy queso I get from Target!

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Dressings

CHICKEN GOAT CHEESE SALAD WITH SHALLOT DRESSING

This dressing will make enough for a few salads. This is perfect for a lunch or dinner. For lunch, I typically add in rice or chickpeas for some carbohydrates!

CHICKEN GOAT CHEESE SALAD WITH SHALLOT DRESSING

Author: Jess Dukes

Ingredients

Dressing
Salad

Instructions

  1. Mix together all ingredients for the shallot dressing in a jar and shake up, then set aside.
  2. Assemble salad and top with dressing.

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JUICY BAKED CHICKEN

Did you make this recipe?
Tag @mrsdukesfitspo on instagram and hashtag it # jessdukesrecipes
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