Coach G - Fit Family Fun!

This is the easiest recipe it has 5 ingredients and it's a set it and forget it type recipe. Ingredients 2 lbs stewing meat cubed 4 large carrots 2 tbsp red wine vinegar 2 tbs lemon and herb seasoning salt and pepper to taste Instructions Add all ingredients to the slow cooker and cook for 8 hours on low or 4 hours on high. Serve over rice.

This recipe is delicious and protein rich. The kids, big and small, really like it. I like to top it off with some fresh tomatoes and avocado. Ingredients: 1 rotisserie chicken, deboned and diced 1 cup quinoa 1 (10oz) can mild enchilada sauce 1 cup corn kernels, frozen, canned or roasted 1 (14oz) cup canned black beans, drained and rinsed 2 tbsp chopped fresh cilantro leaves 1/2 tsp cumin 1/2 tsp garlic powder 1/2 tsp chili powder salt and freshly ground black pepper, to taste 2 cups shredded cheddar jack cheese, divided 1 avocado, diced (optional) 1 Roma tomato, diced (optional) Instructions: In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside. Preheat oven to 375 degrees F. Lightly oil an 8x8 or 2 quart baking dish or coat with nonstick spray. In a large bowl, combine chicken, quinoa, enchilada sauce, corn, black beans, cilantro, cumin, garlic, and chili powder; season with salt and pepper, to taste.  S...

This is a quick, healthy, and very simple recipe. Ingredients: 2 tbsp vegetable oil 1.5 lbs beef sirloin, sliced 2 garlic cloves 1 tsp grated ginger 12 oz mixed veggies of your choice (I like to use, broccoli, cauliflower, and carrots) 1/2 C teriyaki sauce Instructions Heat oil in a medium pan on medium high heat. Add beef and stir for about 7 minutes Add garlic and ginger and stir. cook until chicken is cooked through. Add vegetables, stir and let it cook for 5 minutes or until vegetables start to get tender. Add Teriyaki sauce and let it cook for 5 minutes. Serve over rice. Makes 4 servings.

Ingredients: 2 C baby spinach and arugula mix 1/4 C chopped cucumbers 1/4 C shredded carrots 1/4 C chopped red bell pepper 1 chopped green onion 5 cherry tomatoes 1/2 C cooked steak Your favorite dressing. I like an oil and vinegar dressing on this. Instructions: Layer the ingredients in the order given above and enjoy!

Ingredients 4 large whole wheat tortillas 4 tbsp Fire Roasted Artichoke and Spinach Hummus 2 oz baby spinach and arugula mix 2 C cooked steak, chopped 1/2 red bell pepper, chopped Instructions Layer the ingredients on 1 tortilla in the following order: 1 tbsp hummus, 0.5 oz greens, 1/2 C steak, 1/4 of the red bell peppers. Fold two sides and roll the tortilla Serves 4

Ingredients: For the red sauce: 2 tsp olive oil 1 lb lean ground beef 1/4 tsp cinnamon 1/4 tsp allspice 1/4 tsp pepper 1 tsp salt 1 onion, chopped 2 garlic cloves 29 oz canned tomato sauce 2 tsp Italian seasoning For the white sauce: 4 tbsp unsalted butter 4 tbsp all purpose flour 2 C reduced fat milk 1/4 tsp salt 9 oven ready lasagna noodles 1/2C reduced fat shredded mozzarella cheese Instructions: Preheat oven to 350F To prepare the red sauce: Heat oil in a medium pot. Add beef and break up into small pieces. Add the spices, salt, and pepper, and brown beef. Add the onion and cook until translucent. Add garlic and cook for 2 minutes. Add the tomato sauce and Italian seasoning. Bring to a boil and then reduce the heat to medium low and let it simmer for 20 minutes. To prepare the white sauce: In a medium sauce pan, melt the butter and add the flour. Cook until the mixture starts to brown, Slowly add the milk while stirring constant...

Ingredients 4 large whole wheat tortillas 4 tbsp hummus 2 oz baby spinach 2 C cooked chicken, chopped 1 large avocado Instructions Layer the ingredients on 1 tortilla in the following order: 1 tbsp hummus, 0.5 oz spinach, 1/2 C chicken, 1/4 avocado. Fold two sides and roll the tortilla Serves 4

Ingredients 4 medium sweet potatoes 1 tbsp olive oil 2 C cooked chicken, chopped 2 oz baby spinach 1/2 tsp smoked paprika 1/2 tsp salt 1/4 tsp pepper 1/4 C shredded mozzarella cheese Instructions Preheat oven to 450F Slice the sweet potatoes in half and place them face down on a baking sheet. I use a silpat so that I don't need to add any fats for them not to stick. Put them in the oven for 30 minutes, flipping them over midway through. Let the potatoes cool down and scoop out most of the flesh. Heat oil in a medium pan over medium heat. Add the sweet potatoes, chicken, spinach, paprika, salt and pepper. Saute for 5 minutes. Put the mixture back into the potato skins and top with mozzarella. You can put the spuds back in the oven for a little bit to melt the cheese. serves 4. Nutrition Cals Fats (g) Carbs (g) Prot (g) 381 8 42 37

Ingredients 1 lb thin cut chicken breast, 4 pieces 1/2 tsp salt 1/4 tsp pepper 4 thin slices of Swiss cheese 4 slices of cooked ham 4 toothpicks Vegetable oil spray 1/2 C season panko bread crumbs Instructions: Preheat oven to 350F Season both sides of the chicken with salt and pepper Place one slice of ham and one slice of cheese on top of the chicken breast Roll the chicken breast and secure with a toothpick Spray an 11x7 baking dish with vegetable oil Spread 1/4 C breadcrumbs on the bottom of the pan. Place the chicken breasts on the breadcrumbs and top with the other 1/4 C of breadcrumbs. Place in the oven for 35 minutes. Serves 4 Nutrition Cals Fats (g) Carbs (g) Prot (g) 242 8 12 34

Ingredients 1 tbsps olive oil 1 onion, chopped 1 lb lean ground beef 2 (15oz) cans kidney beans, drained and rinsed 2 C tomato sauce 1 tsp smoked paprika 3/4 tsp dried oregano 1/2 tsp dried basil 1/4 tsp dried thyme 1/2 tsp salt 1/4 tsp pepper Instructions Heat oil in a large pot over medium heat. Cook onion, stirring until softened, about 5 minutes.  Add ground beef and cook, stirring and breaking up the meat with a wooden spoon, until the meat is browned, about 7 minutes. Add beans, tomato sauce, and spices. Bring to a boil, reduce heat and let simmer for 10 minutes. Serve over rice. Makes 8 servings Nutrition Cals Fats (g) Carbs (g) Prot (g) 201 7 49 37

Ingredients 2 tbsp olive oil 1 onion, diced 2 garlic cloves, minced 1/2 lb turkey Italian sausage,casings removed 3C chicken broth 4.5 oz protein plus pasta 4oz baby spinach 1/4C grated Parmesan cheese Instructions Heat oil in a large pot over medium heat. Cook onion, stirring until softened, about 5 minutes. Add garlic and stir for about 2 minutes. Add sausage and cook, stirring and breaking up the meat with a wooden spoon, until the sausage is browned, about 7 minutes. Add the broth and bring to a boil, stirring to scrap up the bit at the bottom of the pot. Add pasta and stir. Let it coo for about 15 minutes until most of the liquid is absorbed. Stir in spinach and cheese. Server and garnish with cheese.  Serves 4. Nutrition Cals Fats (g) Carbs (g) Prot (g) 294 11 27 23

Ingredients 1 scoop vanilla whey protein 1/2 C quick oats 1/4 C dried cranberries 1 tbsp chocolate chips Instructions Layer the ingredients in the following order: Oats, protein, cranberries, and chocolate chips when you are ready to eat add enough boiling water to fill the 16 oz jar. Let it sit for 5 minutes then mix and enjoy! Nutritional Information     Calories  Fat (g) Carbs (g) Protein (g) 418 9 74.9 17.5

Ingredients 1 tsp vegetable oil 2 C cooked chicken (I use rotisserie chicken) 1 packet, taco seasoning 1/2 C wate ½ C non-fat plain Greek yogurt ½ C salsa 4 C chopped romaine lettuce 1 C black beans drained and rinsed 1 C corn 1 C halved grape or cherry tomatoes 1 C shredded reduced fat cheddar cheese Instructions Mix together yogurt and salsa until completely combined, set aside. In a medium frying pan heat the oil. Add the chicken and saute for 2 minutes. Add taco seasoning and water. Mix well for 5 minutes. Place an equal amount of the yogurt and salsa mix at the bottom of each jar. Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce.  Makes 4 servings

Ingredients 4 eggs 2 C sweet potatoes (about 2 medium), diced 1 large cucumber, diced 2 green onions, chopped 1 C sliced cherry tomatoes 2 C cooked quinoa (I used red) 2 tbsp + 1 tsp olive oil (divided) 2 tbsp red wine vinegar 1/2 tsp salt + 1/2 tsp (divided) 1/4 pepper + 1/4 tsp (divided) Instructions Preheat oven to 420F degrees. Hard boil the eggs. My preferred method is to cover the eggs with water and bring them to a boil. Then I set a timer for 10 minutes. The eggs always come out perfect. Mix the sweet potatoes with 1 tsp of olive oil and salt and pepper. Place them on an oven pan and place in the oven for 20 minutes. For the salad: mix the quinoa, tomatoes, cucumber, green onions, oil, vinegar, salt and pepper. Makes 4 servings

Ingredients 1 tablespoon olive oil 10 oz chopped frozen spinach, thawed and squeezed dry. 3 chicken breasts 4 oz feta, crumbled  4 oz reduced fat cream cheese 2 clove garlic, diced ¼ teaspoon salt ⅛ teaspoon pepper 6 toothpicks Instructions Preheat oven to 450F degrees. Add olive oil to a medium hot pan. Add garlic and mix for 2 minutes. Add spinach and saute for 5 minutes. Set aside in a bowl. Slice the chicken breasts in half length wise to make two thin slices. Cover with a piece of plastic wrap and pound it down to make it even thinner. Mix the spinach and garlic, feta, cream cheese, and salt and pepper. Scoop 1/6 of the spinach mix and place on the chicken breast and roll the chicken. Close it with a toothpick. Repeat 5 more times. Place on an oven pan with the seam down.I use silpat in my pans so I don't need to add fat to cook. If you don't have one you can use vegetable oil spray on the pan before placing the chicken on it. Place in the oven...

This is one of my favorite lasagna recipes. My husband is not the greatest fan because it's meatless but it's one of my favorite pasta recipes. Ingredients: 2 tsp olive oil, divided 4 garlic cloves, divided 1 onion, chopped 29 oz canned tomato sauce 1/4 C chopped fresh basil. 12oz frozen spinach, thawed 8oz reduced fat ricotta cheese 1 tsp salt 1/4 tsp black pepper 1 egg 6 no cook lasagna noodles 1/2C shredded mozzarella cheese Instructions: Preheat oven to 350F Heat 1 tsp oil in a medium pot and add the onion. Cook for 5 minutes and then add garlic. Add the tomato sauce and basil and let simmer for 10 minutes. Set aside Heat 1 tsp oil in a medium pan and add the other half of the garlic.Saute for about a minute and add spinach Saute for 3-4 minutes. Set aside and let cool In a medium bowl, mix ricotta, salt, pepper, egg, and spinach mixture Spread 3 tbsp of tomato sauce at the bottom of a 9x12 casserole dish  Top it with 2 lasagna noodles Add a...

This is recipe makes a quick and delicious side dish. Ingredients: 1 large sweet potato, peeled and chopped into 1" cubes 2 broccoli crowns, chopped 1 large red onion, chopped into large pieces 2 tbsp olive oil 1 tbsp Italian seasoning 1 tsp salt 1/4 tsp black pepper Instructions: Preheat oven to 420F Spread the chopped sweet potatoes, broccoli, and onion on a baking sheet Drizzle the olive oil Sprinkle the Italian seasoning, salt and pepper Put in the over for 20 minutes

This is a quick, healthy, and very simple recipe. Ingredients: 2 tbsp vegetable oil 1.5 lbs chicken breast, cubed 2 garlic cloves 1 tsp grated ginger 12 oz mixed veggies of your choice (I like to use, broccoli, cauliflower, and carrots) 1/2 C teriyaki sauce Instructions Heat oil in a medium pan on medium high heat. Add chicken and stir for about 7 minutes Add garlic and ginger and stir. cook until chicken is cooked through. Add vegetables, stir and let it cook for 5 minutes or until vegetables start to get tender. Add Teriyaki sauce and let it cook for 5 minutes. Serve over rice. Makes 4 servings.

This is my mother's very special spaghetti sauce. The kids ABSOLUTELY adore it and ask to eat it every week and fight over the left overs.  The spaghetti sauce recipe yields about 3 full meals. I freeze two thirds of it in 2 separate containers and pop it in the microwave when we are ready to eat it. I always buy spaghetti boxes in threes since my sauce will last for 3 meals so I always have both on hand.  Ingredients 2 tbsp vegetable oil 1 lb lean ground beef 1/4 tsp cinnamon 1/4 tsp allspice 1/4 tsp pepper 1 tsp salt 1 medium onion, chopped 1 29oz can crushed tomatoes 2 bay leaves 2 garlic cloves, minced 1/4 C ketchup Instructions Heat oil in a medium pot. Add beef and break up into small pieces. Add the spices, salt, and pepper, and brown beef. Add the onion and cook until translucent. Add the crushed tomatoes and bay leaves. Bring to a boil and then reduce the heat to medium low and let it simmer for 20 minutes. Remove from heat...

This is quite a hearty and complete meal. It has proteins, vegetables, and starches. It's quite flavorful and great for fall or winter nights! Ingredients 2-2.5lb stewing beef cut into bite-size pieces 1/4C flour 1 tsp dry thyme 1 tsp dry basil 1 tsp garlic salt 2 tbsp olive oil 1 package onion soup mix 5 medium potatoes, diced 16 oz baby carrots 4 oz pearled onions 1 (10 oz.) can reduced fat cream of mushroom soup 1 C beef broth 2 tbsp tomato paste 1 tsp salt 1/4 tsp pepper Instructions Add flour, thyme, basil, and garlic salt to a Ziploc bag and mix. In batches, add the beef. Heat olive oil in a large pan and brown beef pieces in batches. Once they are brown add the to the crock-pot. Add the remainder of the Ziploc bag ingredients to the crock-pot. Add the remainder of the ingredients to the crock-pot and mix.  Cover crock pot with lid. Cook on low heat for 8 hours or 4 hours on high, until meat is cooked through and vegetables are tender. Stir t...