Ready to lose weight for the last time?
Let's do this
Main Dish

Creamy Broccoli Stuffed Chicken

IMG_1519.jpg

INGREDIENTS

  • 2 chicken breasts

  • 1 tsp italian seasoning

  • 1/2 tsp garlic powder

  • 1/2 tsp onion powder

  • 1/4 tsp garlic salt

  • 1 cup broccoli, steamed and chopped

  • 1/4 cup red pepper, chopped

  • 3 ounces of low fat cream cheese

  • 1/4 cup cheddar cheese, shredded

  • 1/8 cup of parmesan cheese, grated

  • 1 tsp garlic, minced

  • 1 tbsp olive oil

  • Toothpicks

DIRECTIONS

  1. Preheat oven to 400 degrees.

  2. With a sharp knife, cut the chicken breasts horizontally to make a pocket. Be sure not to cut too far through, leaving about a 1/2 inch at the end. Sprinkle the outside of the chicken with italian seasoning, garlic powder, onion powder and garlic salt.

  3. In a mixing bowl, combine broccoli pieces, chopped red pepper, cream cheese, cheddar cheese, parmesan cheese and garlic. Sprinkle with a little salt and mix together.

  4. Spoon mixture into the chicken breast pockets. Use toothpicks to close the edges so the mixture doesn’t spill out.

  5. Place a cast iron skillet over medium high heat. Once it is hot, add olive oil and then the chicken breasts. Cook 3 minutes per side and then remove from the stove top and put in the oven.

  6. Cook for 16-18 minutes, or until chicken is cooked to an internal temperature of 165 degrees F.

  7. Remove chicken breasts from skillet and place on a plate to cool for a few minutes before cutting into them.

Leave A Comment
Lifestyle

Don’t Know Who Else Needs This Today…

119504748_5058951460796865_8811190874283669065_o.jpg

I don’t know who else needs to hear this today…

“Don’t ever set yourself on fire to keep other people warm.”

I saw this quote the other night while I was scrolling Pinterest in bed and it stopped me in my tracks. Wow. I am a people pleaser to my core and I can’t tell you how many times I figuratively have “set myself on fire” trying to please and keep other people “warm”.

Working hard to listen to my own needs, trust my gut and follow my heart…learning that I have to take care of myself and speak up for myself too! 

Leave A Comment
Drinks

Copycat sugar free Starbucks Pumpkin Cream Cold Brew

IMG_1219.JPG

INGREDIENTS

  • 1 cup heavy whipping cream

  • 4 tbsp canned pumpkin puree

  • 2 tbsp sugar free vanilla syrup

  • 1.5 tsp cinnamon

  • 1/2 tsp nutmeg

  • Cold brew coffee

  • Stevia

  • Optional: pumpkin spice to sprinkle on top

DIRECTIONS

  1. In a bowl, combine whipping cream, pumpkin, vanilla syrup, cinnamon and nutmeg. Mix together with a hand mixer for 5 minutes, or until thick and frothy.

  2. Add cold brew coffee over ice, sweeten with stevia (I used 1 packet) and then add pumpkin cream over top. 1-2 tablespoons of the pumpkin cream goes a long way flavor wise!

  3. TIP: This recipe makes a LOT, plenty for leftovers to use another day!


Leave A Comment
Main Dish

BBQ Bacon Chicken

IMG_1126 2.JPG

INGREDIENTS

  • 4 chicken breasts

  • 1 cup barbecue sauce, divided

  • 8 slices of bacon, cooked

  • 4 slices of provolone cheese

DIRECTIONS

  1. In a bowl, combine 1/2 cup of barbecue sauce and the chicken breasts. Allow to marinate for 30 minutes or more.

  2. Preheat grill to medium high.

  3. Add chicken and grill for 4-5 minutes and then flip over. Grill for 3 more minutes and then top with a spoonful of barbecue sauce to each chicken breast, then 2 slices of bacon and 1 slice of provolone cheese. Grill for 2 more minutes, or until chicken reaches an internal temperature of 165 and cheese is melted.

  4. Remove from grill and enjoy!

Leave A Comment
Main Dish

How To Cook Steak

IMG_1067.jpg

Kitchen Gadgets For The Perfect Steak

  • Cast Iron Skillet

  • Thermometer (I use a ThermoWorks Themapen)

INGREDIENTS

  • Steak of choice (I love this method with filet mignon and kobe skirt steaks)

  • Salt and pepper

  • Steak Seasoning of choice (optional)

  • 1 tbsp grassfed butter

  • 1 tsp minced garlic

  • 1/4 tsp garlic powder

  • 1.4 tsp onion powder

  • Garlic salt

DIRECTIONS

  1. Preheat your oven to 450 degrees F.

  2. Place a cast iron skillet over high heat. While the cast iron is heating up, sprinkle the pan with sea salt and a tsp of oil.

  3. Sprinkle the steak with sea salt, pepper and any steak seasonings of choice.

  4. Once the cast iron is done preheating, place the steaks on the pan for 2 1/2 minutes per side, then grab the cast iron (don’t forget the pot holder!!!) and place in the oven.

  5. Depending on the thickness of your steak, cook for 4-7 minutes. This is where the Therapen comes in handy! Based on the temperatures below, you want to bake in the oven at 450° until the steak reaches your desired doneness.

    • RARE: 120°

    • MEDIUM RARE: 130°

    • MEDIUM: 140°

    • MEDIUM WELL: 150°

    • WELL DONE: 160°+

  6. I personally prefer a Rare/medium rare steak so I check my steak around 4-5 minutes and remove from the oven when it reaches 120. A thicker steak will require longer cooking times.

  7. Remove the steak from the oven and set on plate to rest for 5 minutes before cutting into it. If you are using garlic butter, add 1 tsp to the top of each steak while they are resting.

  8. Enjoy!

Leave A Comment
Recipes

Cheesy Garlic Roasted Broccoli

IMG_1065.JPG

INGREDIENTS

  • 2 crowns of broccoli, about 4 cups

  • 1/2 cup of shredded sharp cheddar cheese

  • 2 tsp of garlic, minced

  • Salt to taste

DIRECTIONS

  1. Preheat oven to 425 degrees F.

  2. In a ceramic baking dish, coat with non-stick cooking spray and add broccoli florets, then sprinkle with salt.

  3. Bake for 20 minutes, covered.

  4. Meanwhile, combine cheddar cheese and garlic.

  5. Remove broccoli from the oven and top with cheese mixture. Return to oven for another 10 minutes, uncovered. Broccoli should be starting to get tender and cheese should be melted completely. Depending on how large your broccoli florets are, you may need to cook another 3-5 minutes to get the broccoli more tender.

  6. Remove from oven and enjoy!

Leave A Comment
Lifestyle

Hello September!

118711727_5001176903240988_3073492990286902179_o.jpg

September is a special month for me. It marks the anniversary of when I made the decision to start taking care of myself – inside and out. I was 215 pounds, incredibly out of shape, unhappy and very insecure in myself. I had told myself a million times that I would start on Monday. Monday would come and go and I kept giving myself excuses of why I couldn’t. But one day it hit me that whatever I wasn’t changing – I was CHOOSING.

I didn’t want to choose a life of being insecure, unhappy and frankly unhealthy. I was done putting it off, I was done accepting mediocrity and I was done treating my body like crap.

So, I started. And 8 years later, I haven’t looked back.

Girl, if you know you can do better – DO BETTER. It is never too late to change and ditch the excuses. We only have ONE life and ONE body!

Celebrating my 8 year fitness anniversary a little early with a Pink Lily haul of new fall items! Nothing better than buying clothes, not worrying if they will fit and feeling good in ANY style you love! Hard work pays off!

If you check out Pink Lily, use my code, JESSDUKES20 for an extra 20% off! They have SO many new fall sweaters in! CLICK HERE to shop my outfits!

Leave A Comment
Uncategorized

Hello September!

118711727_5001176903240988_3073492990286902179_o.jpg

September is a special month for me. It marks the anniversary of when I made the decision to start taking care of myself – inside and out. I was 215 pounds, incredibly out of shape, unhappy and very insecure in myself. I had told myself a million times that I would start on Monday. Monday would come and go and I kept giving myself excuses of why I couldn’t. But one day it hit me that whatever I wasn’t changing – I was CHOOSING.

I didn’t want to choose a life of being insecure, unhappy and frankly unhealthy. I was done putting it off, I was done accepting mediocrity and I was done treating my body like crap.

So, I started. And 8 years later, I haven’t looked back.

Girl, if you know you can do better – DO BETTER. It is never too late to change and ditch the excuses. We only have ONE life and ONE body!

Celebrating my 8 year fitness anniversary a little early with a Pink Lily haul of new fall items! Nothing better than buying clothes, not worrying if they will fit and feeling good in ANY style you love! Hard work pays off!

If you check out Pink Lily, use my code, JESSDUKES20 for an extra 20% off! They have SO many new fall sweaters in! CLICK HERE to shop my outfits!

Leave A Comment
Recipes

Parmesan Asparagus

INGREDIENTS

IMG_1130.JPG

  • 1 bundle of asparagus

  • Olive oil cooking spray

  • 1 tsp garlic powder

  • Sea salt

  • 3 tbsp parmesan cheese, grated

DIRECTIONS

  1. Preheat oven to 425 degrees.

  2. Prepare asparagus by rinsing and cutting off the ends.

  3. Line a baking sheet with parchment paper, then place asparagus on the baking sheet.

  4. Sprinkle with garlic powder and sea salt to taste.

  5. Bake for 15 minutes, then remove the asparagus from the oven and top with parmesan cheese. Return to oven for another 4-5 minutes, or until parmesan cheese is melted and starting to turn golden brown.

Leave A Comment
Recipes

Parmesan Zucchini Fries

IMG_0392.JPG

INGREDIENTS

  • 2 zucchinis, cut length wise into fries

  • 1 tsp olive oil

  • 1/3 cup fresh parmesan, shredded

  • 2 tbsp grated parmesan

  • 1/2 tsp paprika

  • 1/2 tsp garlic powder

  • 1 tsp oregano

  • 1/2 tsp basil, dried

  • Salt to taste

DIRECTIONS

  1. Preheat your oven or air fryer to 400 degrees.

  2. In a bowl, combine zucchini fries and olive oil. Gentle stir together and then add fresh parmesan, grated parmesan, paprika, garlic powder, oregano, basil and salt. Mix together.

  3. Line a baking sheet with parchment paper or foil and lightly spray with cooking spray.

  4. Add zucchini to the baking sheet. There will be a lot of the cheese mixture still in the bowl. Sprinkle mixture over the zucchini fries.

  5. Bake in air fryer for 5-7 minutes, or until golden brown. If baking in the oven, bake for about 15 minutes.

Leave A Comment
Recipes

Pepperjack Roasted Brussels Sprouts

117225210_313934699734088_6682929058711313447_n.jpg

INGREDIENTS

  • 4 cups brussels sprouts

  • 1 small sweet onion, thinly sliced

  • 1 tbsp olive oil

  • 2 tbsp garlic, minced

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1/2 tsp salt, (more or less, to taste)

  • 1 cup pepperjack cheese, shredded

DIRECTIONS

  1. Preheat oven to 400 degrees.

  2. Trim and slice brussels sprouts and cut in half.

  3. In a large bowl, combine brussels sprouts with olive oil, garlic, garlic powder, onion powder and sea salt.

  4. Lay brussels sprouts cut side down on a non stick baking sheet, then top with onions and slighly spray with cooking spray.

  5. Bake for 20 minutes, or until brussels sprouts are tender, then remove from heat and add chesse. Return to heat for another 5 minutes.

  6. Remove from heat and enjoy!

This recipe works great with broccoli too!

Leave A Comment

Subscribe Here

Get weekly doses of motivation, practical tips, and inspiration delivered straight to your inbox. I share weight loss strategies, healthy recipes, and mindset shifts to help you reach your goals and create lasting change.