This Fit Kitchen

Dinner

Shrimp, Rice and Beans

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Shrimp, Rice and Beans

I was totally craving a Mexican style dish the other day.  This was super easy, and super delivered!  This is easy to scale into as many servings as you would like to make.

Serves 1

🥄 200 g shrimp, peeled and deveined
🥄 ⁣½ c cooked brown rice, reheated
🥄 ¼ c black beans
🥄 ⁣¼ c tinned diced tomatoes, drained
🥄 ¼ c green pepper, finely chopped
🥄 ⁣¼ c red pepper, finely chopped
🥄 ¼ c yellow onion finely chopped
🥄 ⁣½ tsp cumin
🥄 1 small clove garlic, finely chopped

Spray a frying pan quickly with an oil based spray and set over medium heat.  Sautee together the red and green peppers with the yellow onion, garlic and cumin.  Once the onions and peppers have begun to soften, add the shrimp to the pan, and cook the shrimp through.

Remove the pan from the heat, and add the brown rice, beans and tomatoes.  Stir through, plate and enjoy.

Grouper Burger

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Grouper Burger

Grouper is not a fish that I’ve eaten a lot of, but I’ve had some good success recently making grouper burgers!  They are a fun change from turkey burgers.  And I love maximizing my grilling time all summer long!

Makes 2 burgers

🥄 400 g grouper
🥄 ⁣2 jalapeno peppers, seeded and finely diced
🥄 ¼ c yellow onion, finely diced
🥄 ⁣Salt & pepper
🥄 1 tbsp chopped cilantro

Divide the grouper into 2 – 200g pieces.  Chop 200g into ½ inch cubes and put into a mixing bowl.  Take the remaining 200g, roughly chop, and add to the bowl of your food processor.  (I like to use the small bowl.)  Pulse the fish in the food processor, until you almost have created a fish paste.  Add this fish paste to the mixing bowl.  In a small pan, over medium heat sautee the onion and the jalapenos, until they have softened.  Add a little spray of oil to the pan if needed.  Once the onions and jalapenos have softened, add these to the bowl.  Next, add the cilantro and salt and pepper to taste to the bowl.  Mix thoroughly and then form into two burgers.  Grill the burgers and enjoy.  I like to grill my burgers using a cast iron pan on the barbeque to make the grilling easier, as fish tends to be very delicate on the grill.

Savory Waffles

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Savory Waffles

Who else just does not follow along with the whole waffles and maple syrup thing?  I don’t know why, but this has literally never ever been my thing.  Like ever.  But the other day I started thinking about savory waffles and I wondered if they could be a thing.  They could be a thing!  And I like them!

Serves 1

🥄 ¼ c high protein waffle mix (I like Kodiak cakes)
🥄 ⁣¼ c water
🥄 ½ tsp garlic powder
🥄 ⁣½ tsp onion powder
🥄 1 tsp mixed Italian herbs
🥄 ⁣1 egg
🥄 1 slice turkey bacon, cooked and chopped
🥄 ⁣2 tsp grated parmesan
🥄 Fresh chives

Mix together the waffle mix, water, garlic powder, onion powder and Italian herbs.  Pour into your waffle maker.

While the waffle is cooking fry your egg.

Top the waffle with the fried egg, cooked and chopped turkey bacon, parmesan and the chives.  Dig in and enjoy!

Turkey Stuffed Portobello

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Turkey Stuffed Portobello

So we all know portobello burgers, and we all know turkey burgers, but what if you put the two things together? This is what you get, and it’s fantastic!

Serves 3

🥄 3 large, or 6 medium sized portobello mushrooms, cleaned
🥄 ⁣1 lb extra lean ground turkey
🥄 Salt & pepper
🥄 ⁣2 tbsp Italian herb mixture
🥄 3 slices provolone cheese
🥄 ⁣3 tbsp barbeque sauce

Remove the stems and gills from each mushroom.  Discard the gills.  Chop the stems into small pieces.

In a mixing bowl, mix together the ground turkey, diced mushroom stems, salt and pepper (to taste) and the mixed Italian herbs.  Divide the mixture into thirds (sixths) and pack onto each mushroom cap

Set a wire rack over a rimmed cookie sheet.  Transfer the mushroom caps to the wire rack and bake in the oven at 375F for 45 minutes.  Top the turkey with slices of provolone for the last five minutes of cooking.  Remove from the oven and plate.  Drizzle each mushroom cap with a tablespoon of your favourite barbeque sauce.

Healthy Fried Chicken

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Healthy Fried Chicken

Say what?  Oh yes…this is a thing.  And it’s such a good thing.  I’m not sure that I’m going to be able to stop eating it.  If I stop producing new recipes, you’ll know what happened to me.  I fell down this fried chicken hole and didn’t make it back out…

Serves 5

🥄 10 boneless skinless chicken thighs
🥄 ⁣1 ½ c plain Greek yogourt
🥄 1 ½ lemons, juiced
🥄 ⁣2 c flour
🥄 ½ tbsp salt
🥄 ⁣1 tbsp smoked paprika
🥄 1 tsp onion powder
🥄 ⁣1 tsp garlic powder
🥄 1 tsp oregano
🥄 ⁣½ tsp cayenne pepper

Mix together the Greek yogourt and lemon juice. Marinade the chicken thighs for 2 – 3 hours in the yogourt-lemon juice mixture.

In a bowl mix together the remaining ingredients.  One chicken thigh at a time, shake off some of the excess yogourt, then dip into the flour mixture.  Pack a generous amount of the coating onto each chicken thigh.  As you finish breading each thigh set them on a cooling rack to rest until are finished breading the entire batch.

Once the batch is breaded, begin airfrying the chicken.  I could only fit two into my airfryer at a time, as I really didn’t want them crowded.  12 minutes at 390F per batch is perfect (flip once half way).  Just before popping each thigh in the air fryer, give both sides of each piece of chicken a quick spray with your favourite cooking spray.  I like to use a coconut oil spray.

Once the chicken is finished, eat right away or hold warm in the oven.  The leftovers also taste amazing cold.  Picnic food anyone?

Fig & Pistachio Salad

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Fig and Pistachio Salad

The other day I bought fresh figs for the first time.  Have I spent a lot of years living under a rock?  Where did this deliciousness come from?  Wow!  Figs are just so perfect!  And then I had to have more…and I felt like they’d be perfect with pistachios.  And they were.  This little salad is the perfect side to pretty much any meal, as far as I’m concerned!

Serves 1

🥄 2 fresh black figs, each sliced into eighths
🥄 ⁣2 tbsp pistachios, roughly chopped
🥄 2 handfuls mixed salad greens
🥄 ⁣2 tbsp balsamic reduction


Top the salad greens with the figs and pistachios, then drizzle with balsamic and enjoy!

Buffalo Shredded Chicken on Broghies

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Buffalo Shredded Chicken on Broghies

Nothing revolutionary here. But sometimes it doesn’t need to be revolutionary…sometimes it just needs to work and be easy right?  This one is just that!

Serves 1

🥄 1 c cooked shredded chicken breast
🥄 ⁣2 tbsp buffalo sauce (adjust to taste)
🥄 2 tbsp crumbled blue cheese
🥄 ⁣2 Broghies

Mix the shredded chicken breast with the buffalo sauce and heat.  Top each broghie with half of the shredded buffalo chicken, and sprinkle each with 1 tbsp of the blue cheese.  Enjoy immediately!  If you don’t, the broghies may soften and get a bit messy!  But they’ll still taste great!

Loaded Turkey Burger

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Loaded Turkey Burger

Ground beef isn’t really my jam.  I eat it every once in a while to change things up, but to be honest, I prefer ground turkey the vast majority of the time.  But eating a turkey burger doesn’t have to be boring.

Makes 6 giant burgers

🥄 2 lb extra lean ground turkey
🥄 ⁣4 medium zucchinis, peeled, shredded and squeezed dry (use a clean tea towel for this)
🥄 1 tbsp Italian seasoning
🥄 ⁣3 avocadoes
🥄 1 tbsp cumin
🥄 ⁣Juice of 2 limes
🥄 1 tsp salt
🥄 ⁣Pickled jalapeno peppers
🥄 6 whole wheat buns

To make your burgers, mix together all the ingredients and hand-form into 6 patties.  I have found that the trick to keeping turkey burgers moist is to add lots of zucchini.  It doesn’t affect the flavour, but it really keeps the burgers from drying out.  Because the toppings really steal the show with these burgers, they really don’t need a lot of additional flavour added into the patties.

Grill your turkey burgers on the barbeque.  I like to use a grilling mat to keep things from sticking.

Make your guac by mashing the avocadoes and then adding the cumin, lime and salt.

Top each burger generously with guac and pickled jalapeno peppers.

Strawberry & Grilled Chicken Salad

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Strawberry & Grilled Chicken Salad

Strawberry season is fleeting, so when they are in season, I’ve got my eyes out to eat them all the ways.

Serves 1

🥄 1 chicken breast, grilled and thinly sliced
🥄 ⁣1 c strawberries, hulled, washed and sliced
🥄 3 – 4 c salad greens

Dressing

🥄 ⁣50 g Greek yogourt
🥄 1 tbsp white vinegar
🥄 ⁣5 drops liquid stevia

Mix your dressing together well.  You may want to use a whisk to blend everything well.

Toss the lettuce with the dressing, top with the chicken and strawberries, and enjoy.

Grilled Tilapia Sandwich

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Grilled Tilapia Sandwich

Guys…I’ve been eating sooo much tilapia lately.  Not only is it super healthy, but it’s super tasty, and it’s pretty reasonably priced too.  I don’t even think I ate tilapia like a year ago, and now it’s on our weekly rotation!

This sandwich is super easy and oh-so satisfying.

🥄 ⁣ Grill the tilapia over on your grill.  I like to use my well-seasoned cast iron pan to keep the fish from sticking.  I also rubbed some blackening spice over my tilapia before sticking it on the grill.

🥄 ⁣ Make some guac: mashed avocado, lime juice, salt, cumin, and some fresh cilantro if you’ve got it.

🥄 ⁣ Add your other toppers: sliced red onion and a leaf of crunchy lettuce leaf straight from my garden did it for me.

🥄 ⁣ For your bun, use whole wheat, and sprouted grain, if you can get it.