This Fit Kitchen

Dinner

Buffalo Chicken Roll Up

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Buffalo Chicken Roll Up

Just yum!

Serves 4

🥄 4 boneless, skinless chicken breasts
🥄 ⁣1/3 cup Frank’s hot WINGS Sauce
🥄 1/2 tsp maple flavoured stevia
🥄 ⁣2 limes juiced
🥄 1 teaspoons garlic powder
🥄 ⁣1 teaspoon chili powder
🥄 1 teaspoon ground cumin
🥄 ⁣1/2 teaspoon smoked paprika
🥄 1 teaspoon onion powder
🥄 ⁣1/4 teaspoon pepper
🥄 4 slices mozzarella cheese

Use a meat tenderizer to pound each chicken breast flat and thin.  Set the chicken aside.

Mix all of the remaining ingredients except for the cheese together.  Pour into a 9 x 13 glass dish and add the chicken.  Cover and marinade for 8 hours, flipping the chicken (if possible) after about 4 hours.

Preheat oven to 400F.  Remove chicken from the marinade, and gently shake off excess.  Place a slice of mozzarella cheese on top of each breast, and roll up.  Place the chicken breasts seam side down in lightly greased baking dish. Bake for 20 – 25 minutes or until cooked through.  If desired top with a little extra mozzarella cheese.

These are perfect served with a side of fries!

Caprese Chicken Breast

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Caprese Chicken Breast

Is there anything better than fresh tomatoes and basil straight out of the garden?  I think not!  This recipe isn’t exactly going to take a chunk out of your abundant garden, but it’s a tasty undertaking nonetheless.

Serves 1

🥄 1 chicken breast, grilled or baked
🥄 ⁣1 slice mozzarella cheese
🥄 1 slice tomato (beefsteak size is perfect)
🥄 ⁣1 – 2 leaves fresh basil

Top the chicken breast with a slice tomato and a slice of mozzarella and return to heat for a few minutes to melt the cheese.  Remove from heat (barbeque or oven) and top with fresh basil.  This is great enjoyed with a side of rice.

Chickpea, Tuna and Feta Salad

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Chickpea, Tuna and Feta Salad

This meal is perfect when you really need dinner to be on the table 5 minutes ago.  It really does come together that fast

Serves 1

🥄  1 can flaked white tuna, drained
🥄 ⁣ 1 cup chickpeas (rinsed and drained)
🥄  2 tbsp feta cheese, crumbled
🥄 ⁣ 2 tbsp chopped parsley
🥄  2 tsp olive oil
🥄 ⁣ Juice of one lemon, freshly squeezed
🥄   Salt & pepper

Mix everything together, and enjoy.  Five minutes and you’ve got a well-balanced healthy meal straight out of your pantry.

Grilled Vegetable and Chicken Wraps with Hummus

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Grilled Vegetable and Chicken Wraps with Hummus

Just all my favourite things merged together!  You can grill the veggies on the weekend and keep in them in a sealed container in the fridge for several days.  I recommend preparing these wraps just before eating them so that you can enjoy the wraps at their best.

Serves 1

🥄 2 medium whole wheat wraps
🥄 ⁣2 tbsp hummus
🥄 1 small grilled chicken breast, sliced
🥄 ⁣Sliced portobello mushrooms, zucchinis and eggplant

Grill the mushrooms, zucchinis and eggplant over medium heat and allow to cool.  I like to use a grill mat to prevent my veggies from sticking to the grill.   You can grill the chicken at the same time.

Spread each wrap with 1 tbsp hummus, then top with the chicken and as many of the grilled veggies as you can fit into the wrap.  Roll up and enjoy!

Wasabi Chicken Wrpas

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Wasabi Chicken Wraps

I cooked up a batch of shredded chicken the other day and wasn’t really sure what I was going to do with it. But shredded chicken is pretty versatile and super quick and easy to cook in the pressure cooker.
I found my inspiration for this online, but then adapted it to fit my goals!
Makes 2 wraps
🥄 1 c shredded chicken breast
🥄 ⁣1/4 c plain Greek yogourt
🥄 1 tsp garlic-ginger paste
🥄 ⁣1/4 tsp wasabi paste (adjust to taste)
🥄 2 whole wheat wraps
🥄 ⁣Thinly sliced red onion
🥄 Thinly sliced cucumber
Put the chicken breast, Greek yogourt, ginger-garlic lasted and wasabi into a mixing bowl and mix thoroughly.
Load each wrap with half of the chicken mixture, a few sliced of red onion and a few slices of cucumber.
Roll up each wrap and enjoy!

Chicken, Artichoke and Roasted Red Pepper Wraps

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Chicken, Artichoke and a Roasted Red Pepper Wraps

I love taking a basic meal and stretching it into a couple of different variations. It’s efficient for prep and helps with variety. With the same batch of shredded chicken that I made my wasabi wraps with, I also made these wraps
Makes 2 wraps
🥄 1 c shredded chicken breast
🥄 ⁣1/4 c plain Greek yogourt
🥄 Salt and pepper to taste
🥄 ⁣1/2 canned artichoke heart, thinly sliced
🥄 2 tbsp sliced roasted red pepper
🥄 ⁣2 whole wheat wraps
Mix the chicken with the Greek yogourt, salt and pepper. Top each wrap with half of this mixture, half the artichoke and half the red pepper. Roll each wrap and enjoy!

Turkey Burgers with Havarti

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Turkey Burgers with Havarti

Nothing crazy here – but I am giving a shout out to Havarti cheese! It’s one of my favourites…so gooey and melty – and tastes perfect on a turkey burger!
I keep my turkey burgers consistently simple, so that I can top them however I like:
🥄 1 lb extra lean ground turkey
🥄 ⁣2 zucchinis shredded and squeezed dry
🥄 Salt & pepper to taste
Shape into 3 burgers and grill! These make good big burgers – perfect to keep your lean protein intake high.
Top with a slice or two of havarti and enjoy! I love using either garden vegetable havarti or jalapeño flavour havarti.

Siracha Chicken Bowl

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Siracha Chicken Bowl
I’ve made this with before with shredded chicken from my fridge, but this time I used cubed chicken breast and pan fried it. Tastes just as good, and was a little quicker than cooking and shredding chicken when I hadn’t planned this ahead of time.

Serves 1

🥄 1/2 c cooked brown rice, warm
🥄 ⁣1 small chicken breast, cut into small cubes
🥄 1 tbsp light mayo
🥄 ⁣1-2 tsp siracha sauce, adjusted to taste
🥄 1 green onion, sliced

Spray a frying pan quickly with non-stick cooking spray. Add the cubed chicken breast to the pan, and stir with a wooden spoon to cook. Once cooked, mix together the brown rice, chicken breast, siracha and mayo. Top with the green onion and enjoy.

Maple Blueberry BBQ Chicken Wings

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Maple Blueberry BBQ Chicken Wings
Is this even a thing? It is now! These didn’t photograph super well, but they were tasty!
Serves 2
🥄6 boneless skinless chicken thighs, cut into thirds
🥄 ⁣1/3 c flour
🥄1/2 tsp salt
🥄 ⁣1/3 tsp pepper

🥄 ⁣1/4 c sugar-free maple flavoured BBQ sauce
🥄 1/4 c fresh blueberries

🥄Blueberry hot sauce to taste – I’m a big fan of @peppernorth
Mix the flour, salt and pepper together in a mixing bowl. Toss the split chicken thighs in the flour mixture, then air fry the chicken for about 20 minutes.
While the chicken is cooking, add the BBQ sauce and blueberries to a small pot. While cooking over low heat, stir consistently with a wooden spoon. Crush the berries a bit with the wooden spoon and allow the mixture to thicken.
Once the sauce has thickened and the chicken has cooked, toss the chicken in the sauce and enjoy the wings!
These are great served with a side of fries!

Chicken Club Quesadilla

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Chicken Club Quesadilla

Check it out…first I was making chicken club wraps, but then I was thinking it would be super yummy to eat this as a quesadilla!  Why does this matter?  To me it matters because it’s easier to prep the same proteins and use the same carbs, than it is to keep prepping new proteins again and again.  Although not traditionally Mexican, this was delicious!

 

Serves 1

🥄 ½ chicken breast, grilled and cut into small cubes
🥄 ⁣1 slice turkey bacon, cooked and diced
🥄 2 whole grain wraps
🥄 ⁣2 tbsp grated cheddar cheese
🥄 Cooking oil spray
🥄 ⁣Plain Greek yogourt for dipping

Create each quesadilla by putting onto one half of each tortilla, ¼ of the cheese, followed by the half of chicken and half of turkey bacon, then the remaining cheese.  (The idea here is to be able to use the cheese as the glue to keep your tortilla closed.)  Close the tortillas.  Give a frying pan, set over medium heat, a quick spray with your cooking spray.  Put the closed tortillas into the pan, and cook each side for about 3 minutes.  Make sure to flip gently!  Remove from the pan, and cut each quesadilla in half.  Enjoy with a side of Greek yogourt for dipping