2016 March

Bring to the table win-win survival strategies to ensure proactive domination. At the end of the day, going forward, a new normal that has evolved from generation.

March 28, 20160

Total Time: 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 4 servings

21 Day Fix Containers:

  • 1 1/2 yellow
  • 1 red

Chickpea Curry with Chicken

Chickpea Curry with Chicken

Ingredients

  • 1 Tbsp. olive oil
  • 1 lb. raw chicken breast tenders
  • 1 medium onion, chopped
  • 3 cloves garlic, crushed
  • ½ tsp. mustard seed
  • 1 tsp. ground turmeric
  • 1 tsp. ground cumin, divided use
  • 1 tsp. ground coriander
  • 1 tsp. chili powder
  • 1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
  • 1 (14.5-oz.) can low-sodium diced tomatoes
  • 1 cup low-sodium organic chicken broth (or vegetable broth)

Instructions

  1. Heat oil in a large skillet or wok over medium-high heat.
  2. Add chicken; cook, stirring frequently, for 4 to 5 minutes, or until golden brown. Remove from pan. Set aside.
  3. Heat skillet over medium heat. Add onion, garlic, ½ tsp. cumin, and mustard seed; cook, stirring frequently, for 3 to 5 minutes, or until the onion begins to soften.
  4. Add turmeric, remaining ½ tsp. cumin, coriander, chili powder, chickpeas, tomatoes, chicken broth, and chicken. Bring to a boil, reduce heat to medium-low; gently boil for 10 to 15 minutes.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/28/chickpea-curry-with-chicken/

You may also enjoy shrimp coconut curry



March 28, 20160

Total Time: 6 hrs. 22 min.
Prep Time: 20 min.
Cooking Time: 6 hrs. 2 min.
Yield: 4 servings, 2 fajitas each

21 Day Fix Containers:

  • 2 green
  • 1 red
  • 1 1/2 yellow
  • 1/2 blue

Slow Cooker Chicken Fajitas

Slow Cooker Chicken Fajitas

Ingredients

  • 1 (14.5-oz.) can diced tomatoes (or diced tomatoes with green chiles), no salt added
  • 1 medium onion, cut into quarters, sliced
  • 1 medium red bell pepper, cut into strips
  • 1 medium orange bell pepper, cut into strips
  • 2 tsp. ground chile powder
  • 1 tsp. ground cumin
  • ½ tsp. ground black pepper
  • 2 Tbsp. fresh lime juice
  • 1 lb. raw chicken breast, boneless, skinless, sliced
  • 8 6-inch whole wheat flour tortillas, warm
  • ½ cup fresh tomato salsa
  • 8 tsp. low-fat (1%) plain Greek yogurt
  • ½ medium avocado, sliced
  • Finely chopped cilantro

Instructions

  1. Place tomatoes, onion, bell peppers, chile powder, cumin, pepper, and lime juice in a 3-quart slow cooker; mix well.
  2. Add chicken; cook, covered, on low temperature for 4 to 5 hours (or on high or 2 to 3 hours), stirring once or twice, until chicken is cooked through and vegetables are tender.
  3. Evenly divide mixture between tortillas. Top evenly with salsa, yogurt, avocado, and cilantro.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/28/slow-cooker-chicken-fajitas/

You may also enjoy turkey tostados



March 28, 20160

Total Time: 2 hrs. 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 8 servings, about ½ cup each

21 Day Fix Containers:

  • 1/2 green
  • 1 yellow

Black Bean Salad

Black Bean Salad

Ingredients

  • 2 cans (15-oz. each) black beans, rinsed, drained
  • 1 (15-oz.) can corn, rinsed, drained
  • 1 medium red pepper, chopped
  • ¼ cup finely chopped fresh cilantro
  • ¼ cup fresh lime juice

Instructions

  1. Combine beans, corn, bell pepper, and cilantro in a large bowl; mix well.
  2. Drizzle bean mixture with lime juice; toss gently to blend.
  3. Chill, covered, in refrigerator for 1 to 2 hours before serving.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/28/black-bean-salad-2/

You may also enjoy Chicken & black bean burrito salad in a mason jar



March 28, 20160

Total Time: 38 min.
Prep Time: 15 min.
Cooking Time: 23 min.
Yield: 8 servings, about 1 cup each

21 Day Fix Containers:

  • 1 green
  • 1 red

Roasted Chicken and Butternut Squash Soup

Roasted Chicken and Butternut Squash Soup

Ingredients

  • 1 tsp. olive oil
  • 1 medium onion, chopped
  • 1 medium red bell pepper, chopped
  • 4 cups low-sodium organic chicken broth
  • 2 Tbsp. chopped fresh thyme (or 2 Tbsp. dried thyme)
  • Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)
  • 8 oz rotisserie chicken breast, boneless, skinless, shredded
  • 1 cup frozen corn (or roasted corn)
  • 2 cups cubed butternut squash

Instructions

  1. Heat oil in medium saucepan over medium-high heat.
  2. Add onion and bell pepper; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
  3. Add chicken broth and thyme. Season with salt and pepper if desired; cook, stirring occasionally, for 10 minutes.
  4. Add chicken, corn, and squash; cook, stirring occasionally, for 5 to 8 minutes, or until squash is soft.
  5. Divide evenly between eight serving bowls.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/28/roasted-chicken-and-butternut-squash-soup/

You may also enjoy portuguese kale soup



March 28, 20160

Total Time: 48 min.
Prep Time: 10 min.
Cooking Time: 38 min.
Yield: 6 servings, about 1¼ cups each

21 Day Fix Containers:

  • 1 green
  • 1/2 yellow
  • 1 red
  • 1/2 blue/orange

 

Portuguese Kale Soup

Portuguese Kale Soup

Ingredients

  • 1 Tbsp. olive oil
  • 8 oz. turkey kielbasa sausage, sliced
  • 2 cloves garlic, minced
  • 2 to 3 medium leeks, chopped, just white and light-green parts
  • 1 bunch kale, stems removed and discarded, torn (about 4 cups)
  • 1 (15-oz.) can kidney beans, drained, rinsed
  • 1 (14.5-oz.) can diced tomatoes, no added salt
  • 6 cups low-sodium organic chicken (or vegetable) broth
  • Ground black pepper (to taste; optional)

Instructions

  1. Heat oil in large saucepan over medium-high heat.
  2. Add kielbasa; cook, stirring frequently, for 3 to 4 minutes, or until browned.
  3. Add garlic, leeks, and kale; cook, stirring frequently, for 3 to 4 minutes, or until soft.
  4. Add kidney beans, tomatoes, broth, and pepper (if desired). Bring to a boil. Reduce heat to medium; cook, stirring occasionally, for 30 minutes.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/28/portuguese-kale-soup/

You may also enjoy roasted chicken & butternut squash soup



March 28, 20160

Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: 10 min.
Yield: 2 servings

21 Day Fix Containers:

  • 1 green
  • 1 yellow
  • 1/2 red
  • 1 blue

Mexican Tofu Breakfast Scramble

Mexican Tofu Breakfast Scramble

Ingredients

  • ½ tsp. olive oil
  • ½ medium onion, finely chopped
  • ½ medium green bell pepper, finely chopped
  • ½ medium red bell pepper, finely chopped
  • ¼ tsp. ground coriander
  • ¼ tsp. ground cumin
  • ¼ tsp. sea salt
  • 1 dash turmeric
  • 1 cup cooked black beans
  • 6 oz. extra firm tofu, drained, mashed
  • 2 Tbsp. finely chopped fresh cilantro
  • ¼ cup fresh tomato salsa
  • ½ medium tomato, chopped
  • ¼ medium avocado, chopped

Instructions

  1. Heat oil in nonstick skillet over medium-high heat.
  2. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent.
  3. Add coriander, cumin, salt, turmeric, black beans, and tofu; cook, stirring frequently, for 3 to 4 minutes, or until heated through.
  4. Divide tofu mixture between two serving plates. Top evenly with cilantro, salsa, tomato, and avocado. Serve immediately.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/28/mexican-tofu-breakfast-scramble/



March 28, 20160

Total Time: 9 hrs. 15 min.
Prep Time: 15 min.
Cooking Time: 9 hrs.
Yield: Makes 8 servings, about ¾ cup each

21 Day Fix Containers:

  • 2 yellows
  • 1/2 purple
  • 1/2 blue
  • 1 tsp.

Fruity Whole Grain Breakfast Porridge

Fruity Whole Grain Breakfast Porridge

Ingredients

  • ¾ cup dry steel cut oats
  • ½ cup dry wild rice
  • ¾ cup dry pearl barley (or dry faro)
  • 1 cinnamon stick
  • 1 2-inch slice dry orange peel
  • 1 Tbsp. raw honey (or pure maple syrup)
  • ½ tsp. sea salt (or Himalayan salt)
  • ¼ cup chopped dried apricots (or dried cherries, dried apples, or raisins)
  • ¼ cup unsweetened dried cranberries
  • 6 cups water
  • 1 cup chopped raw walnuts (or almonds, pecans, or cashews)
  • 4 cups unsweetened almond milk

Instructions

  1. Place oats, wild rice, barley, cinnamon stick, orange peel, honey, salt, apricots, cranberries, and water in a 3-quart slow cooker. Cook, covered, on low temperature for 7 to 9 hours, stirring once or twice (if you are up).
  2. Before serving, mix well. Serve each portion topped with 2 Tbsp. walnuts and ½ cup almond milk.
  3. Tip: Use a vegetable peeler to remove just the outer part of the orange peel, avoiding the white pith which can be bitter.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/28/fruity-whole-grain-breakfast-porridge/



March 28, 20160

Total Time: 31 min.
Prep Time: 15 min.
Cooking Time: 16 min.
Yield: 2 servings

2 Day Fix Container:

  • 1 red

Turkey Bacon Wrapped Scallops

Turkey Bacon Wrapped Scallops

Ingredients

  • 8 medium scallops (about 1 oz. each)
  • Nonstick cooking spray
  • 1 dash cayenne pepper (or paprika) (to taste; optional)
  • Ground black pepper (to taste; optional)
  • 4 slices nitrite-free turkey bacon, cut in half crosswise

Instructions

  1. Preheat oven to 350° F.
  2. Line a baking sheet with foil. Coat lightly with spray. Set aside.
  3. Pat scallops dry with a paper towel. Season with cayenne pepper and black pepper if desired.
  4. Wrap each scallop tightly with bacon. Secure with a toothpick.
  5. Arrange scallops on baking sheet so that they are not touching.
  6. Bake for about 12 to 16 minutes, or until scallops are opaque and bacon is crisp.
  7. Remove toothpicks before serving.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/28/turkey-bacon-wrapped-scallops/



March 13, 20160

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

21 Day Fix Containers:

  • 3 green
  • 1 blue/orange

Pomegranate Salad with Walnuts and Cabbage

Pomegranate Salad with Walnuts and Cabbage

Ingredients

  • 2 Tbsp. extra-virgin olive oil
  • 3 Tbsp. apple cider vinegar
  • 1 tsp. raw honey
  • 1 dash sea salt
  • ½ medium head cabbage, finely shredded (about 5 cups)
  • 2 medium carrots, finely shredded
  • ½ cup pomegranate seeds
  • ¼ cup chopped raw walnuts
  • 2 green onions, sliced thin
  • 12 fresh cilantro sprigs, finely chopped

Instructions

  1. Combine oil, vinegar, honey, and salt in a small bowl; whisk to blend. Set aside.
  2. Combine cabbage, carrots, pomegranate, walnuts, green onions, and cilantro in a large bowl; mix well.
  3. Drizzle cabbage mixture with dressing; toss gently to blend.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/13/pomegranate-salad-with-walnuts-and-cabbage/

You may also enjoy cucumber avocado roll ups.



March 13, 20160

Total Time: 45 min.
Prep Time: 5 min.
Cooking Time: 40 min.
Yield: 6 servings

21 Day Fix Containers:

  • 1 yellow
  • 1 purple
  • 1/2 red

Baked Apple Cinnamon Oatmeal

Baked Apple Cinnamon Oatmeal

Ingredients

  • Nonstick cooking spray
  • 3 cups old-fashioned rolled oats
  • 1½ tsp. baking powder
  • 1 tsp. ground cinnamon
  • ¼ tsp. sea salt
  • 2 cups unsweetened almond milk
  • 2 large eggs
  • ¼ cup unsweetened applesauce
  • 2 Tbsp. raw honey
  • 2 medium apples, chopped

Instructions

  1. Preheat oven to 400° F.
  2. Lightly coat a 2-quart baking dish with spray.
  3. Combine oats, baking powder, cinnamon, and salt in a medium bowl; mix well. Set aside.
  4. Combine almond milk, eggs, applesauce, and honey in a large bowl; whisk to blend.
  5. Add oat mixture to milk mixture; mix well.
  6. Pour mixture into baking dish.
  7. Bake for 20 minutes. Remove from oven; fold in chopped apples. Bake for an additional 20 minutes, or until top has browned.
Recipe Management Powered by Zip Recipes Plugin
http://alesharosefitness.com/2016/03/13/baked-apple-cinnamon-oatmeal/

You may also enjoy cashew and oat hotcakes.