This Fit Kitchen

Make Ahead

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

Chicken Club Wrap

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Chicken Club Wrap

I love me a good chicken club – and swapping the traditional bacon for turkey bacon keeps things healthy.  I usually favour sandwiches, but sometimes it’s good to switch things up, right?  These wraps by @latortillafactory are only 70 calories a wrap.  Whoohoo! Two wraps for lunch?  Yes please!

Serves 1

🥄  ½ chicken breast, grilled and thinly sliced
🥄 ⁣1 slice turkey bacon, cooked and diced
🥄 1 tbsp light mayo
🥄 ⁣1 ½ tbsp grated cheddar cheese
🥄 Salad greens

Fill each wrap with half the toppings, roll and enjoy!

Ceviche with Fried Plantain

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Ceviche with Fried Plantain
Goodness me – there is so much action happening on this plate I can barely contain myself!!!

First – let’s talk about how awesomely summer fresh ceviche is! Talk about zero heating up of your kitchen.

Next – plantain – how have I never made fried plantain at home before? I’ve had plantain while vacationing before, but never thought to make it at home. Well, joke is definitely on me…I was the one missing out. This is like the best comfort food ever!

Ok – to whip this up yourself and make 2 servings:

For the plantains:
🥄 ⁣1 plantain, sliced
🥄 Sea salt
🥄 ⁣Spray-based cooking oil

Coat the sliced plantain with a quick shot of your oil spray (both sides), then a sprinkle of sea salt. Cook in your air fryer for about 10 minutes, flipping after 5 minutes. Do not overlap the slices. If you need to, cook the plantain in two batches.

For the ceviche:
🥄 1 lb cooked shrimp, cut into bite sized pieces
🥄 ⁣4 limes
🥄 1/2 cucumber, diced into small pieces
🥄 ⁣1 orange bell pepper, cut into small pieces
🥄 10 grape tomatoes, halved
🥄 ⁣1 avocado, cubed
🥄 2 tbsp cilantro
🥄 ⁣1 fresh jalapeño (or a few pickled jalapeños, if that’s what you’ve got)
🥄 1/2 tsp salt

Set the cooked shrimp in a dish with 3 juiced limes and allow to sit in the fridge for 1-2h in order to allow the lime flavour to transfer to the shrimp. Drain the shrimp, then add to a bowl the shrimp along with all remaining ingredients (plus the juice of the remaining lime). Mix through and enjoy.

Technically (and traditionally) you can do this with raw shrimp and allow the acidity from the lime juice to cook the shrimp, but I erred on the side of food safety and stared with cooked shrimp. It was still perfectly delicious!

Grilled Shrimp and Caesar salad

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Grilled Shrimp and Caesar Salad

Yummy…so perfect for summer!

 

I love @skinnytaste Caesar dressing, so no need to improve upon perfection!

 

Grill some shrimp, toss your chopped romaine with Caesar dressing, and enjoy all the summer perfection!

 

Kale Slaw Taco Salad

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Kale Slaw Taco Salad

This week I realized that I had been wanting taco salad but didn’t have any romaine lettuce, which is what I usually use.  However, I seemed to have an abundance of kale slaw.  Turns out a little twist on an old fave was quite nice!

Serves 1


🥄 ½ bag kale slaw
🥄 ⁣½ c brown rice, cooked
🥄 1 c ground turkey, cooked and flavoured with taco seasoning

Toppings:

🥄 ⁣shredded cheddar cheese
🥄 salsa
🥄 ⁣sliced green onion
🥄 sliced green onion
🥄 ⁣lime juice
🥄 plain Greek yogourt

Put the kale slaw into a large bowl, and microwave for 2 minutes to soften.  Add the cooked rice and turkey.  If you need re-heat it, put the whole bowl back in the microwave for another minute.  Top as you like, mix and enjoy!

Pork Carnitas

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Pork Carnitas

I was super craving Mexican last week, and these awesome pork carnitas were fully the answer!  I also tested out Crepini egg white wraps with these for the first time, and they were great.  I was really wanting rice and beans IN my wrap, which meant it would be a challenge to keep my carbs in check while enjoying a all of this.  These Crepini wraps were the perfect solution, as they are all protein!  I did find, though, that once wrap was too thin for the load I was putting on it.  Once I doubled up the wraps, they were perfect!

Serves 2

🥄 1 pork tenderloin, trimmed of visible fat
🥄 ⁣1 tsp oregano
🥄 1 tsp smoked paprika
🥄 ⁣1 tsp cumin

🥄 2 c chicken broth
🥄 ⁣1 sliced yellow onion
🥄 2 tbsp pickled jalapenos
🥄 ⁣4 cloves garlic, crushed
🥄 Salt & pepper

Combine together the oregano, paprika and cumin.  Rub the tenderloin all over with this mixture.  In the base of your pressure cooker combine the chicken broth, onion, jalapenos, garlic, salt and pepper.  Add the tenderloin, and cook according to your pressure cooker’s instructions.

Remove the cooked pork and shred with two forks.  Once the pork has been shredded, crisp it up in a frying pan over medium heat.

For each carnita, top two Crepinis with:

🥄 ¼ of the crisped pork
🥄 ⁣¼ c r cooked brown rice
🥄 2 tbsp black beans
🥄 ⁣Sautéed onions and peppers
🥄 Greek yogourt
🥄 ⁣Salsa

Roll 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.

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?

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!