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Healthy Lunch

Roasted Red Pepper Mozzarella Stuffed Chicken

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4 boneless skinless chicken breasts
8 ounces fresh mozzarella, sliced into 8 slices 
12 oz jar of roasted red peppers into 1 inch pieces
1 bunch of basil, whole leaves
1/4 cup fresh grated parmesan
1 tablespoon Italian seasoning
Salt and pepper for seasoning 
Preheat oven to 400 degrees. Grease a 9×12 casserole dish. Butterfly chicken breasts by slicing into the long side of the breast, stopping just about 1/4 of an inch from the opposite side. Lay chicken breast in casserole dish opened up. Sprinkle the exposed insides of the chicken breast with 1/2 of the Italian seasoning and salt and pepper. Stack the roasted red pepper, basil, and 1 slice of the mozzarella on the bottom side of the chicken. Fold the top flap of the chicken over, tucking in the mozzarella, basil and roasted red pepper as necessary. Sprinkle with the remaining Italian seasoning. Bake chicken for 30-40 minutes (until chicken is no longer pink). Pull chicken out of oven and turn the oven to a high broil. Top chicken with remaining mozzarella slices and sprinkle with Parmesan cheese. Broil until cheese is browned and bubbly, about 5 minutes.

Marinated Grilled Prawns with Green Rice Salad

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Ingredients:
500g raw Australian prawns, peeled & deveined
20g fajita spice mix
3 tbsps canola oil
1/8 cup fresh flat-leaf parsley + extra for garnish
1/8 cup fresh coriander leaves + extra for garnish
1 small clove of garlic, peeled & roughly chopped
2 tbsps olive oil
1 lime (juice from 1/2 lime for the dressing; 1/2 lime sliced in wedges as garnish)
1/2 tsp salt
2 cups cooked rice
1 small red capsicum, diced .
Directions
Marinate:
Whisk fajita spice mix with 3 tbsps canola oil in a bowl with a fork until well mix, add prawns to the spice mixture toss to coat the in spices. Allow the prawns to marinate for at least 30 minutes in the fridge. .

Rice Salad: In a small food processor, add parsley, coriander, garlic, olive oil, juice from 1/2 lime and salt. Process until fine. Mix the dressing with the cooked rice and set aside in the fridge until you’re ready to serve. Add the diced capsicum, more parsley & coriander to the rice mixture just before serving. .

Grilled Prawns:
Grill prawns in a pan or griddle pan in batches. Serve the grilled prawns on a bed of the green rice salad and scatter more coriander and parsley as well as the lime wedges. Squeeze some lime juice before eating.

Italian Veggie and Chicken Pasta Salad

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Ingredients:

1 pound fusilli pasta (brown rice, quinoa, whole wheat, etc)
2 tablespoons mccormickspice Salad Supreme Seasoning (can omit)
½-¾ cup Italian dressing of choice
1 large red bell pepper, diced
1 large orange bell pepper, diced
2 cups small broccoli florets
1 medium yellow squash, diced (approx 1½ cups)
2 cups diced rotisserie chicken
½ cup feta cheese (optional)
2 cups arugula

Method:

Bring a large pot of salted water to a boil and cook pasta to al dente, according to directions. Strain and rinse with cool water.
While pasta is still a little warm, season with the Salad Supreme seasoning and ½ cup of the dressing.
Toss with all of the remaining ingredients, except for the arugula, and let chill in the fridge for about 30 minutes before serving. 
Right before service, stir in the arugula. If it is too “dry”, stir in the remaining Italian dressing.

Blackened Shrimp, Asparagus & Avocado Salad w Lemon Pepper Yogurt Dressing!

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Ingredients:
Blackened Shrimp:
500g raw peeled large shrimp (King Prawns), tails removed
2 cloves of garlic, minced
1 teaspoon ground basil
1 teaspoon dried thyme
1 teaspoon sea salt
1 teaspoon fresh cracked black pepper
2 teaspoons cayenne pepper
2 teaspoons sweet paprika (or smokey for a different flavour option)
2 bunches of Asparagus, halved
1 teaspoon olive oil
Salad:
4 cups Cos lettuce leaves (or lettuce of choice), washed and ready to use
1 Avocado, cubed
¼ red onion, sliced
1 handful fresh basil leaves
Dressing:
⅓ cup greek yogurt
1 teaspoon lemon pepper
1 teaspoon lemon juice (optional for extra flavour)
2 tablespoons water (or olive oil)
Salt.

Healthy Buffalo Chicken Wrap!

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What you need:
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1 wrap
¼ cup non-fat plain Greek yogurt
2 Tbsp bleu cheese crumbles
⅓ cup cooked chicken, cubed
2 Tbsp buffalo wing sauce
¼ cup broccoli cole slaw
2 Tbsp celery, diced
⅓ avocado, sliced
⅓ cup tomatoes, chopped
2 Tbsp red onions, diced
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How you make it:
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Lay your wrap flat and spread with Greek yogurt. Top with bleu cheese crumbles. Toss the chicken in the buffalo sauce and layer it on the wrap with remaining ingredients. Wrap the sides toward the middle and roll up tightly. Cut in half and enjoy!

Cauliflower Pepperoni Pizza Casserole!🍕

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What you need:
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1 large cauliflower, cut into florets
1 tbsp olive oil
2 cups pizza sauce
2 oz pepperoni
1/4 cup black olives, sliced
1 cup mozzarella, shredded
1/4 cup parmigiano reggiano (parmesan), grated
1/4 tsp oregano (optional)
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How you make it:
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Toss the cauliflower in the oil, place on a baking sheet in a single layer and roast in a preheated 400F/200C oven until it starts to caramelize, about 20-30 minutes, mixing half way through.
Mix the cauliflower, pizza sauce, pepperoni and olives, reserving some pepperoni and olives, place in a baking dish, sprinkle on the cheese followed by the reserved toppings and the oregano.
Bake in a preheated 350F/180C oven until the cheese has melted and the sides are bubbling, about 20 minutes.

Lemon Chicken Piccata .

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2 skinless and boneless chicken breasts, cut in half lengthwise
salt and pepper to taste
all purpose flour, for dredging
4 tbsp butter, unsalted
2 tbsp olive oil
⅓ cup fresh lemon juice
½ cup chicken stock or dry white wine, I used wine
¼ cup brined capers
⅓ cup fresh parsley, chopped
Season chicken with salt and pepper. Dredge chicken in flour and shake off excess. In a large skillet melt 2 tbsp of butter with the olive oil, over medium to high heat. Add chicken pieces to the skillet and cook for about 3 to 4 min per side until browned. When chicken is cooked, remove chicken from skillet. Remove skillet from heat. Add lemon juice, chicken stock or wine, capers and scrape up the brown bits from the pan for extra flavor. Return skillet to heat and bring to a boil. Taste the sauce and season with additional salt and pepper if needed. Add chicken back to skillet and simmer for about 5 minutes. Remove chicken to a platter and add remaining butter and whisk for about a minute. Sauce will thicken a bit. You can return chicken to skillet and garnish with parsley. Alternatively you can pour the sauce over the chicken and garnish with parsley.

20-Minute Shrimp and Couscous With Yogurt-Hummus Sauce

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Ingredients
1 cup whole wheat couscous
1/4 cup dried apricots, chopped (or golden raisins)
2 tablespoons olive oil
1/2 cup 2-percent plain Greek yogurt
1 tablespoon prepared hummus
2 tablespoons chopped fresh mint or dill
Kosher salt
1 1/4 pounds medium shrimp, peeled and deveined, tails removed
1 cup cherry tomatoes, halved
1/4 to 1/2 teaspoon hot paprika
Juice of 1/2 lemon

Directions
Preheat the broiler to high. Combine the couscous, apricots and 1 tablespoon of the olive oil in a bowl. Add 1 1/4 cups very hot water, cover with plastic wrap and let sit until all of the water is absorbed and the couscous is tender, about 5 minutes.

Stir together the yogurt, hummus, mint and 1 to 2 tablespoons water in another bowl. Season with salt and set aside.

Toss the shrimp, tomatoes, the remaining 1 tablespoon olive oil and paprika together. Spread out on a baking sheet and broil until the shrimp is opaque and cooked through, about 4 minutes. Drizzle with the lemon juice.

Fluff the couscous with a fork. Divide the shrimp and couscous among 4 plates. Scrape any of the drippings from the baking sheet into the yogurt-hummus sauce. Serve the shrimp and couscous with the sauce.

Zucchini Lasagna

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Preheat the oven to 400 degrees. Puree one 14-ounce can whole tomatoes; 1 garlic clove, roasted; 1 teaspoon olive oil; 1/4 teaspoon salt; and 1/4 teaspoon red pepper flakes. Set sauce aside. Heat 1/2 teaspoon olive oil in a medium skillet. Cut two 1/2-inch-thick slices lengthwise from a zucchini. Saute the slices with 1 garlic clove, minced, for 2 minutes on each side, until tender. Remove from skillet. Saute 1 cup sliced cremini mushrooms with a pinch salt for 3 minutes; set aside. In a small baking dish, layer 1/2 cup sauce, 1 slice cooked zucchini, 1/3 cup part-skim ricotta, 1 tablespoon shredded part-skim mozzarella, and mushrooms. Repeat with remaining zucchini slice, 1/3 cup part-skim ricotta, 1/2 cup sauce, and 1 tablespoon shredded part-skim mozzarella. Bake 15 minutes.

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