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Recipes

Fresh Veggie Spring Rolls

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SPRING ROLL INGREDIENTS

  • 8 sheets of rice paper

  • 1 head of butter lettuce, leaves torn

  • 1 cup red cabbage, thinly sliced

  • 1 medium carrot, julienned or thinly sliced

  • 1 cucumber, julienned or thinly sliced

  • 1 red pepper, thinly sliced

PEANUT SAUCE INGREDIENTS

  • ⅓ cup natural peanut butter

  • 2 tbsp rice vinegar

  • 2 tbsp liquid aminos (or soy sauce)

  • 2 tbsp honey

  • 1 tbsp sesame oil

  • 1.5 tsp garlic, minced

  • Water, as needed

DIRECTIONS

  1. Fill a shallow pan with an inch of warm water. A pie pan works great. Have a clean cutting board ready and all of your spring roll fillings within reach.

  2. Place one piece of rice paper in the water. Be sure it is fully covered and wait about 20 seconds. Rice paper is tough to work with, but the key is not letting it get too sticky.

  3. Once the paper is ready, lay it carefully on the cutting board. Add 1-2 pieces of torn butter lettuce in the middle, leaving about 1 inch of rice paper around the edges for folding. Add cabbage, cucumber, carrots and red pepper.

  4. Fold one side over the fillings, then fold the ends up like you would a burrito. Tuck the fillings in and tightly roll up. Repeat with the rest of the 7 rice paper wrappers and fillings.

  5. To make the peanut sauce: In a small bowl, add all peanut sauce ingredients and mix together. Add water (1-2 tbsps) until it reaches desired thickness.

  6. Serve spring rolls immediately with peanut sauce on the side!

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Main Dish

Cauliflower Chicken Cordon Bleu Casserole

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SERVES 6 COOKING TIME: 40 MINUTES

INGREDIENTS

  • 1 large head Cauliflower (cut into small florets)

  • 3 chicken breasts, cooked and shredded

  • 1/2 lb of deli black forest ham, diced in 1 inch pieces

  • 8 ounces light cream cheese

  • 2 tablespoons chicken broth

  • 1 tbsp + 1 tsp dijon mustard

  • 1 tbsp butter

  • 1 tbsp lemon juice

  • 1/4 tsp salt

  • 8 slices of swiss cheese

DIRECTIONS

  1. Preheat oven to 350 degrees.

  2. Pour about an inch of water into a saucepan and bring to a boil over medium-high heat. Once boiling, add cauliflower and cover for 5 minutes. You should be able to put a fork through it. Remove from heat and set aside.

  3. Meanwhile, in a saucepan over medium low heat, add cream cheese, chicken broth, dijon mustard, butter, lemon juice and salt. If sauce is too thick, you can add more chicken broth, but sauce will continue to thin while it bakes! Stir until fully melted and mixed, 2-3 minutes. Remove from heat and set aside.

  4. Spray a 9×13 glass baking dish with cooking spray. Add chicken, ham and cauliflower, then top with cream cheese sauce. Mix sauce around so it is evenly distributed. Top with slices of swiss cheese.

  5. Bake for 35 minutes at 350 then turn up the temperature to 425 for the last 5 minutes so the top gets golden brown!

  6. Remove from heat and allow it to cool for a few minutes, then slice into 6 servings!

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Recipes

BBQ Ranch Chicken Salad

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SERVES 1

INGREDIENTS

  • 1 chicken breast

  • 1 tsp olive oil

  • 1 tsp BBQ seasoning, I used Flavor God’s Honey BBQ Seasoning

  • 3 cups of greens (I used a mix of chopped romaine and mixed greens)

  • 1/2 tomato, diced

  • 2 tbsp red onion, chopped

  • 1/4 cup black beans, drained and rinsed

  • 2 tbsp Bolthouse Greek Yogurt Ranch

  • 2 tbsp Stubbs Sweet and Spicy Sugar Free Barbecue Sauce

  • 2 tbsp green onion, chopped

  • 1 small avocado, cut in half, pit removed

  • Optional: tortilla strips

DIRECTIONS

  1. Turn barbecue on to medium high heat. While the grill is preheating, rub chicken breast with olive oil and barbecue seasoning.

  2. Grill chicken breast for 3-4 minutes per side, or until cooked thoroughly. Remove from heat and let the chicken breast rest.

  3. Meanwhile, in a bowl, add greens, tomato, red onion and black beans.

  4. Chop up the chicken and add to the salad.

  5. Slice avocado and use a spoon to add it to the salad.

  6. Top salad with ranch, bbq sauce and green onion. TIP: I like to add a tiny bit of water to the ranch so it is more pourable and goes further!

  7. Optional, add some tortilla strips for an added crunch!

2B MINDSET: Perfect lunch option! Remove the black beans and it becomes a perfect veggies most dinner!

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Main Dish

General Tso’s Chicken

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SERVES 4 COOKING TIME: 20 MINUTES

INGREDIENTS

  • 1 pound of boneless, skinless chicken thighs, cut into bite size pieces

  • 1/4 cup + 2 tbsp liquid aminos

  • 2 tbsp egg whites

  • 1/4 cup cornstarch, divided

  • 2 tsp fresh ginger, grated

  • 1 tsp garlic, chopped

  • 1 cup chicken broth

  • 1 tsp sriracha, or to taste

  • 3 tablespoons hoisin sauce

  • 1 tablespoon + 1 tsp sesame oil

  • For garnish: chopped green onions and sesame seeds

DIRECTIONS

  1. In a bowl, combine chicken, liquid aminos and egg whites. Combine and set aside.

  2. In a small pot over medium heat, add 1 tsp of sesame oil, ginger and garlic. Saute for 1 minute and then add chicken broth, sriracha, hoisin and 2 tbsps of liquid aminos. Stir and then add 1 tbsp of cornstarch. Stir and cook for 3-4 minutes, or until sauce begins to thicken. Turn heat to low while you cook the chicken.

  3. In a large frying pan over medium high heat, add tbsp of sesame oil. Add half of the chicken and cook for 2-3 minutes, then flip the pieces and cook for another 1-2 minutes, or until cooked thoroughly. Set on a paper towel and then repeat with other half of chicken pieces.

  4. Return cooked chicken to the frying pan and add the sauce. Toss to coat and top with green onions and sesame seeds!

2B MINDSET: Perfect protein option for lunch or dinner!

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Main Dish

BAKED CHICKEN TACOS

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I absolutely LOVE Mexican food – and I also love that my meal plan allows me to eat a lot of it! I love tacos and wanted to spice them up a bit. I get bored of my ground turkey tacos. These were a huge hit in our house. I was able to make the chicken mixture ahead of time and keep it in the fridge. That way, I could just put a couple of them together each night for dinner and dinner was ready in less than 15 minutes! Score!!

INGREDIENTS

  • 3 chicken breasts, shredded (I boil mine and then shred)

  • 3/4 cup white onion, chopped

  • 1 tsp olive oil

  • 1 can of diced green chiles

  • 1 can of diced tomatoes, drained

  • 1 packet of taco seasoning

  • Taco Shells – I used Old El Paso Stand and Stuff shells (love the short list of ingredients in them!)

  • Mexican shredded cheese

  • Shredded lettuce

DIRECTIONS

  1. Preheat oven to 375 degrees F.

  2. Head a large frying pan over medium heat. Add in the olive oil and chopped white onion. Cook until the onion is translucent.

  3. Add in diced tomatoes and green chiles. Cook over medium heat for 5 minutes, stirring occasionally.

  4. Add in shredded chicken, taco seasoning and 1/3 cup of water. Stir and simmer for 10 minutes.

  5. In a baking dish (I used a 9×9 dish to bake four tacos), place taco shells standing up. If you are following the 21 Day Fix meal plan, use 1 green container to fill two taco shells.

  6. I used 1/4 cup of Mexican cheese for every two tacos. 

  7. Bake at 375 for 10-15 minutes, or until cheese is melted and starting to brown.

  8. Top with shredded lettuce and enjoy!

Two Tacos is equal to one serving. If you are following the 21 Day Fix Meal plan:

Two taco shells, 1 cup of the chicken mixture, 1/4 cup of cheese, 1/2 cup of shredded lettuce is ONE serving and equals 1 Red, 1 Yellow, 1 green and 1 blue. 

These were a huge hit for us and lasted us all week for dinner!

Enjoy!

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Main Dish

Spaghetti Squash Pizza

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This recipe cooks ONE pizza! This is not a pizza that you will be able to pick up and eat like a regular pizza. Going to be something you eat straight from the dish. I love this because it is so many veggies and kicks my pizza cravings!

PIZZA CRUST INGREDIENTS

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  • 1 spaghetti squash

  • 1 egg

  • 1/4 cup almond flour

  • 2-3 tsp oregano

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • Salt

TOPPINGS: Wanted to share my 2 favorite ways to top my pizzas!

  • COMBINATION PIZZA: Chopped chicken, turkey pepperoni, crumbled turkey sausage (jimmy dean!), sauteed onions, sauteed green peppers, roma tomatoes, mushrooms, mozzarella, oregano with pizza sauce!

  • CHICKEN RANCH PIZZA: ranch dressing (I use simply60!), ranch seasoning, chicken, red onions, roma tomatoes, mozzarella and if you want it to be really good – add bacon! Love adding Flavor God’s ranch seasoning on it too!

DIRECTIONS

  1. Preheat the oven to 425 degrees.

  2. Cut spaghetti squash in half, scoop out the seeds and microwave for 7-8 minutes or until you can easily scrape out the squash.

  3. In a bowl, combine squash, egg, almond flour, oregano, garlic powder, onion powder, salt. Mix ingredients together.

  4. Take baking sheet spray with cooking spray. Pour spaghetti squash mixture into the pan and spread evenly as thin as you can get it, usually 1/2 inch!

  5. Cook in the oven for 20-25 minutes and then remove from the oven.

  6. Add toppings! This is where you can get creative with your pizza! Add sauce, protein, veggies and cheese, then pop back in the oven for 5-7 minutes, or until cheese is melted!

  7. Enjoy! Tag me in your pizza creations on IG Stories (IG: mrsdukesfitspo!)

2B Mindset: Perfect for a veggies most dinner!

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Main Dish

Bruschetta Chicken Zoodles

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INGREDIENTS

  • 2 chicken breasts, butterflied

  • 1 tbsp olive oil

  • 2 cloves garlic, minced

  • 1 tbsp italian seasoning

  • 3 roma tomatoes, diced

  • 1 tbsp lemon juice

  • 1/2 red onion, chopped

  • 8 basil leaves, sliced

  • 1/4 cup parmesan cheese

  • 2 zucchinis, spiralized

  • Balsamic glaze

DIRECTIONS

  1. In a bowl, add chicken, olive oil, garlic, Italian seasoning, salt and pepper. Allow chicken to marinate for at least 15 minutes prior to cooking.

  2. Meanwhile, in a small bowl, combine tomatoes, red onion, lemon juice, basil and parmesan cheese. Mix ingredients and set aside!

  3. Cook the chicken. You could do this on the stove or on the grill. I grilled mine on medium high for 3-4 minutes a side, or until fully cooked.

  4. Once chicken is done, in a skillet over medium heat, add the zucchini noodles and saute for 2-3 minutes. During this time, I chopped my chicken up to prepare to serve.

  5. Remove zoodles from the pan and add to a plate. This recipe serves 2! Top zoodles with çhicken, tomato mixture and drizzle over balsamic glaze and a sprinkle of parmesan cheese.

2B MINDSET: Perfect option for dinner!

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Breakfast

Broccoli Cheddar Egg Muffins

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INGREDIENTS

  • 2 cups of broccoli, steamed

  • 2 eggs

  • 1/2 cup egg whites

  • 1/4 cup shredded cheddar cheese

  • 1/4 cup shredded parmesan cheese

  • Salt

  • Pepper

  • Cooking spray

DIRECTIONS

  1. Preheat oven to 350 degrees.

  2. Chop broccoli and in a mixing bowl, add combine all ingredients.

  3. Spray a muffin pan with cooking spray and pour the broccoli mixture into the pan. Mine made 5 muffins!

  4. Cook for 20 minutes and remove from oven.

  5. Enjoy!

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Main Dish

Mini Bell Pepper Nachos

INGREDIENTS

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  • 1 pound of ground turkey, 93/7

  • 1 tsp of minced garlic

  • 1/2 onion, minced

  • 2 tbsp of cilantro, chopped

  • 2 tsp garlic powder

  • 1 tsp paprika

  • 2 tsp cumin

  • 1 tsp salt

  • 1/4 cup tomato sauce

  • 1/4 cup beef broth (or chicken)

  • 15 mini bell peppers, halved and seeded

  • 1 cup of mexican shredded cheese blend

  • 2 tbsp sour cream

DIRECTIONS

  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.

  2. In a nonstick skillet over medium heat, spray with cooking spray and add onion. Cook for 2 minutes and then add ground turkey, garlic, cilantro, garlic powder, salt, cumin, paprika and salt. Cook for 5 minutes, or until turkey is cooked thoroughly.

  3. Add tomato sauce and broth. Mix and allow to simmer for 5 minutes and then remove from heat.

  4. Lay out mini pepper halves on baking sheet and fill with turkey mixture. Sprinkle with cheese and put in the oven. Bake for 10 minutes.

  5. Remove from oven. Mix sour cream with a little bit of water until you are able to drizzle it with a spoon. Then drizzle sour cream over mini pepper and enjoy!

2B MINDSET: Perfect for dinner! For lunch, add an FFC like black beans or corn to the turkey mixture!

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Recipes

Air Fryer Buffalo Cauliflower Bites

INGREDIENTS

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  • 1 head of cauliflower, cut into florets

  • 1 tablespoon of olive oil

  • 1/2 cup of Franks Red Hot Sauce

  • 2 tablespoons of almond flour

  • 2 tablespoons of fresh parsley, chopped

  • 2 teaspoons of garlic powder

  • 1 teaspoon of Johnny’s Seasoning Salt

  • Optional: Blue Cheese Dressing for dipping!

DIRECTIONS

  1. In a medium sized bowl, combine cauliflower florets, olive oil and Franks Red Hot Sauce. Mix until cauliflower is coated.

  2. Sprinkle in almond flour, parsley, garlic powder and Johnny’s seasoning salt. Gently mix until cauliflower is coated.

  3. Add cauliflower to air fryer and cook on 350 for 8-10 minutes. Please note, cooking times for each air fryer may vary! So, I recommend checking on your cauliflower after 5 minutes and adjusting the cooking time if needed! If you find your food in the air fryer burns quickly, turn down the temp!

  4. Remove from air fryer once cauliflower begins to brown and serve with blue cheese dressing!

2B MINDSET: great veggies most side or snack!

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Main Dish

Swedish Meatball Zoodles

I am all about finding some of my favorite comfort food recipes and turning them into healthy recipes that are loaded with veggies! This recipe was a winner in our home! Hope you enjoy it!

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INGREDIENTS

  • 1/2 pounds of lean ground turkey, I used 93/7

  • 1/2 pounds of lean ground beef, I used 93/7

  • 1 egg

  • 1/4 cup of breadcrumbs, I used gluten free

  • 1/2 teaspoon of salt

  • 1 teaspoon of garlic powder

  • 1/2 teaspoon of paprika

  • 1 teaspoon of onion powder

  • 1/2 tablespoon of olive oil

  • 1/2 onion, minced

  • 1 clove of garlic, minced

  • 1 celery stalk, minced

  • 2 tablespoons of fresh parsley, minced

  • 2 cups of beef broth

  • 3 ounces of low fat cream cheese

  • 1 teaspoons of cornstarch

  • 2 zucchinis, spiralized (Fresh is best! I find frozen gets soggy!)

DIRECTIONS

  1. In a large bowl, combine ground turkey, ground beef, egg, breadcrumbs, salt, garlic powder, paprika and onion powder. Mix together.

  2. In a nonstick skillet over medium heat, add olive oil, minced onion and garlic. Cook until onions are translucent. Then add celery and parsley. Cook another 3-4 minutes. Then turn off heat and allow to cool for a couple minutes.

  3. Add onion mixture once cooled to the turkey mixture. Mix together and form into 16 meatballs.

  4. In a large skillet over medium high heat, add beef broth. Allow broth to come to a boil, reduce heat to medium low and carefully add meatballs. Cover and let it cook for 20 minutes.

  5. Remove meatballs with a slotted spoon and transfer to a dish. Add cream cheese to the remaining beef broth and stir 2-3 minutes until cream cheese is melted and mixed in.

  6. In a small bowl, combine cornstarch with 1 tablespoon of water and add to cream cheese mixture. Mix together and then add in meatballs. Allow sauce to thicken, 1-2 minutes.

  7. While sauce is thickening, in a nonstick skillet over medium heat, add zucchini noodles and cook for 2-3 minutes or until softened.

  8. To serve, add meatballs and sauce over a bed of zoodles!

2B MINDSET: Perfect option for dinner! For lunch, add an FFC!

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Recipes

Parmesan Almond Green Beans

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INGREDIENTS

  • 2 cups of green beans

  • 1 tsp olive oil

  • 2 cloves of garlic, minced

  • 2 tbsp grated parmesan cheese

  • 1 tbsp slivered almonds

  • Salt

DIRECTIONS

  1. Preheat oven to 400 degrees.

  2. Trim the ends off the green beans.

  3. In a bowl, combine green beans, garlic and olive oil and 1/4 tsp of salt. Mix together.

  4. Lay out the green beans on a baking sheet in a single layer and cook for 12 minutes.

  5. Remove from oven and top with parmesan and almonds, then put back in the oven for another 9 minutes or until tender.

2B MINDSET: Perfect veggies most side!

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