This Fit Kitchen

Dinner

Open Faced Hot Chicken Sandwich

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For some reason, this meal reminds me of my dad.  He loved to eat leftover turkey on toast with gravy on top.  The other day, I decided to channel this into my own lunch.

Serves 1

🥄 2 – 3 slices whole grain bread, toasted
🥄 ⁣¾ c shredded chicken breast, reheated
🥄 2 – 3 tbsp gravy

So let’s talk now about how I made sure that this lunch would match up with my nutritional goals.

First, I used whole grain bread.  I wanted three slices, so I used to this great “Little Big Bread” by Silver Hills. The slices are still a good size, and only 55 kcal per slice!  Woohoo!

Second, I loaded up on the shredded chicken breast.  This is one of the leanest protein sources going.

Third, I used a packet of low sodium Swiss Chalet chicken gravy.  I am 100% aware that whole foods are better, and that packets of gravy are not a good ongoing choice.  But, I used it in moderation, and it helped me to bring together a favourite meal in no time flat.  So, I decided it was worth the trade off.

Salmon Power Bowl

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I love bowls of everything and anything.  They are super easy to customize to your own tastes and to suit the individual tastes of your family members, and you can do the prep ahead of time and then just put together when it’s time to eat.

Serves 1

🥄 1 salmon filet, cooked and broken up (I grilled mine on the barbeque)
🥄 ⁣½ c brown rice
🥄 ½ avocado, cubed
🥄 ⁣1/3 cucumber, diced
🥄 Siracha sauce, to taste

If you’ve prepped ahead, warm up the rice and salmon gently.  Add the avocado and cucumber to the bowl, top with siracha, and enjoy. 

Shrimp & Turkey Bacon Salad

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Shrimp and Turkey Bacon Salad

This play on Cobb salad is super-fast to put together, and is perfectly cool for the hot summer days ahead!

Serves 1

🥄 1 c cooked shrimp
🥄 ⁣2 slices turkey bacon, cooked and diced
🥄 2 tbsp feta cheese
🥄 ⁣1 small head romaine lettuce
🥄 Your favourite salad dressing

Top the romaine with the shrimp, turkey bacon and feta.  Dress as you like and enjoy.  Preferably outside and in the shade!

Turkey Taco Boats

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Turkey Taco Boats

It’s not really zucchini season yet, but pandemic times call for playing grocery roulette and then making meals based on what you’ve got…and so I give you these turkey taco boats!

Serves 2

🥄 1 lb extra lean ground turkey
🥄 ⁣1 tbsp taco seasoning
🥄 2 large zucchinis
🥄 ⁣½ c salsa
🥄 ½ c cheddar cheese, shredded

Pan fry the ground turkey, breaking it up as it cooks.  Once fully cooked, drain any excess fat, return to the pan, and stir through the taco seasoning.

Slice the zucchinis in half lengthwise, and hollow out the middles.  A melon baller is perfect for this.  Set the zucchini halves on a parchment lined baking sheet.

Stir the salsa into the cooked turkey, and then distribute into the zucchini boats.  Top with cheddar cheese and then bake for about 25 minutes at 350F.  Enjoy with additional salsa and plain Greek yogourt!

Chipotle Shrimp Salad

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Chipotle Shrimp Salad

Summer time is salad time, right?  But salad doesn’t always have to mean lettuce.  This shrimp salad has just the right amount of kick, and the bell peppers give it loads of volume.

Serves 1

🥄 1 c cooked shrimp, cut into quarters
🥄 ⁣1 red bell pepper, diced
🥄 1 orange pepper, diced
🥄 ⁣3 green onions, sliced (use only the white and light green parts
🥄 2 tbsp plain Greek yogourt
🥄 ⁣2 tbsp light mayonnaise
🥄 1 tbsp chipotle chile pepper in adobo sauce, chopped)
🥄 ½ lime, juiced

In a small bowl, mix together the yogourt, mayonnaise, chipotle and lime juice, to make the dressing.

In a larger bowl, mix together the shrimp, bell peppers and green onion.  Pour the dressing over the shrimp and vegetables, toss and enjoy.

Healthified Philadelphia Cheesesteak

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Healthified Philadelphia Cheesesteak

This rendition was husband approved, so you know it’s got to be good!  I’ve been thinking about cheesesteak for quite a while, but wasn’t sure if I could healthify it in a way that would still do it justice…eventually my desire for cheesesteak won!

Serves 2

🥄 1 red pepper, sliced
🥄 ⁣10 button mushrooms, sliced
🥄 1 small yellow onion, sliced
🥄 ⁣300g sirloin, very thinly sliced
🥄 2 tsp worchestershire sauce
🥄 ⁣Salt & pepper
🥄 Sliced mozzerella cheese
🥄 ⁣2 whole grain buns

Add a bit of non-stick cooking spray to a cast iron pan, and cook the vegetables over medium heat until softened.  Remove from the pan and set aside.  Drain any excess liquid, respray with a touch of cooking spray and add the steak.  Add the worchestershire sauce, as well as salt and pepper to the pan.  Flip the steak as it cooks ensuring that it cooks evenly and do not over cook.

While the steak is cooking, toast the buns.  Once the steak has cooked, toss together the steak and cooked vegetables.  Top each bun with ¼ of the steak-veggie mixture, then layer on the mozzarella cheese.

Pop under the broiler for a couple of minutes to get the cheese nice and melted.  Enjoy!

Spicy Shredded Chicken Bowl

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Spicy Shredded Chicken Bowl

This doesn’t look like much – but I promise it will blow your mind.  This bowl was the result of my scavenging my fridge for leftovers the other day.  But then it was so delicious that I had to remake it in order to take photos.  It’s that good!

Serves 1

🥄 1 c shredded chicken
🥄 ⁣2 tbsp light mayo
🥄 1 – 2 tsp siracha sauce (adjust to your taste)
🥄 ⁣½ c cooked brown rice
🥄 1 diced green onion
🥄 ⁣½ – 1 tsp Trader Joe’s Everything Spice

Warm up the rice and chicken (I just stuck mine in the microwave for a minute or two).  Once warmed, add the siracha and the mayo and stir through.  Top with the green onion slices and everything spice.  Dig in and enjoy!

Date Night Surf & Turf

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Date Night Surf & Turf

With restaurants still closed, sometimes you just need a meal that tastes special, right?  Surf and turf is one of my favourites.  This isn’t so much a recipe as it is a meal suggestion.  But I suggest giving it a go!  Lobster tails avoid the challenge of bringing home, and the dealing with, live lobsters.  Steak + seafood are a classic combination, and lobster feels indulgent.

Serves 2

🥄 2 sirloin steaks
🥄 ⁣2 large lobster tails
🥄 Butter to dip the lobster in
🥄 ⁣Wild rice
🥄 Your favourite green veg

Grilled Chicken & Beet Salad

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Grilled Chicken and Beet Salad

This simple salad comes together easily and quickly on the barbeque.

Serves 1

🥄 1 beet, peeled and cubed
🥄 ⁣1 chicken breast
🥄 ¼ c goat cheese, crumbled
🥄 ⁣4 handfuls mixed salad greens
🥄 1 tbsp balsamic vinegar

Preheat your barbeque.

Put the cubed beets into a grill basket on the grill, and allow to cook for about 20 – 25 minutes, tossing regularly with tongs.

Grill the chicken breast until done through, about 7 – 8 minutes.  Once cooked, remove from heat and slice.

Top salad greens with the chicken, beets and crumbled goat cheese.  Drizzle with good quality balsamic and enjoy!