This Fit Kitchen

Make Ahead

Egg & Asparagus Salad

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Egg and Asparagus Salad

This salad is full of protein, carbs, and veggies.  Use a nice olive oil-based Italian dressing (or make your own) and you’ll have a complete meal with healthy fats too!  If you want to meal prep this, the salad keeps very well in the fridge – just slice the eggs and top each serving with dressing immediately before eating. 

Serves 1

🥄  2 hard boiled eggs, peeled and sliced
🥄  ⁣8 stalks asparagus, blanched, cooled and chopped into 1” pieces
🥄  ½ c black beans
🥄 ⁣ A few pickled onions
🥄 Italian salad dressing⁣⁣

Mix all these ingredients together and enjoy!

Greek Turkey Burgers

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Greek Turkey Burgers

These Greek burgers blew my mind!  The burgers were moist, the toppings were perfect.  A little mini-escape enjoyed by my tastebuds right in my own back yard!  Even my husband – who is a die hard for beef burgers – was impressed with these.  The zucchini really helps to keep the turkey moist, so I do not recommend skipping this step. 

Makes 6 servings

🥄  2 lb extra lean ground turkey
🥄 ⁣ 1 ½ tbsp Greek seasoning
🥄  4 small zucchinis finely grated and squeezed dry
 ⁣
🥄  4 slices feta cheese
🥄 ⁣ 4 tbsp sliced Kalamata olives
🥄  Pickled red onions
🥄 ⁣ 4 whole wheat buns

Mix together the ground turkey, Greek seasoning and grated zucchini.  Form into 6 patties.  Grill on the barbeque.

Top each burger with a slice of feta cheese, 1 tbsp olives and a few pickled red onions.  Serve on a whole wheat bun.

Greek Quinoa Bowls

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Greek Quinoa Bowls

🥄  ⁣200 g quinoa, cooked per package directions
🥄  4 grilled chicken breasts, cubed
🥄 ⁣ 200 g feta cheese, crumbled
🥄  1 red pepper, diced
🥄  1 green pepper, diced
🥄  ⁣1 orange pepper, diced
🥄  1 medium red onion, diced
🥄 ⁣ 2 tbsp mixed Greek seasoning
🥄  ⁣Juice of 2 lemons

Mix all ingredients together, portion into bowls, and enjoy.

Serves 4

Ginger Beef, Broccoli and Mushroom Stir Fry

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Ginger Beef, Broccoli and Mushroom Stir Fry

In these days of fewer trips to the grocery store, I try to stock up on pantry staples in order to maximize my meal alternatives.  Broccoli is always one of my go to veggies and it tends to last pretty well in the fridge, as do mushrooms.

To make 4 servings:

  • 🥄 500 g sirloin beef, thinly sliced
  • 🥄 2 heads broccoli, cut into small florets
  • 🥄 2 onions, diced
  • 🥄 600 g mixed mushrooms sliced
  • 🥄 1/4 c soy sauce
  • 🥄 1 – 1/2 piece ginger, finely chopped
  • 🥄 2 cloves garlic, finely diced
  • 🥄 1/2 tsp red pepper flakes
  • 🥄 1 c brown rice, cooked per package directions

Sautee together the ginger, garlic, onion, soy sauce, and red pepper flakes.  Once the onion starts to soften, add the broccoli and mushrooms.  Stir fry until the mushrooms are cooked and the broccoli is beginning to wilt.  Add the beef, and cook until desired level of doneness has been reached.  Serve over rice.

Curried Turkey Salad

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Curried Turkey Salad

Curried turkey salad is one of my favourite ways to use up leftover turkey.  If you’ve still got some turkey left from Easter (maybe hanging around it the freezer?) definitely give this a try!

🥄 125 g cubed turkey breast

🥄  2 tbsp light mayonnaise

🥄 1 rib celery, finely chopped

🥄 1 green onion, diced

🥄 1/2 tsp curry powder

🥄 salt & pepper to taste

Mix the mayonnaise with the curry power and salt and pepper.  Mix remaining ingredients in a bowl, then mix the mayonnaise mixture into the bowl.  Serve curried turkey salad on toast, a bun, over salad.

 

Apple Pie Greek Yogourt

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Apple Pie Greek Yogourt

This is perfect for those days when you are craving a treat but want to keep things healthy!

🥄 1 cup plain Greek yogourt

🥄 5 drops maple-flavoured liquid Stevia

🥄 ½ tsp apple pie spice blend

🥄 ½ apple, cut into small dice

🥄 1 tbsp chopped walnuts

 

Mix the Greek yogourt with the Stevia and the apple pie spices.  Top the yogourt with the chipped apple and walnuts.  Enjoy right away.  (Don’t let the apple get brown.)

 

Whipped Feta Dip

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Whipped Feta Dip

🥄 50 g feta cheese

🥄 75 g plain Greek yogourt

🥄 ¼ lemon, juiced

🥄 ¼ tsp garlic powder

🥄 ¼ tsp crushed red peppers

🥄 2 green onions finely sliced

🥄 1 tbsp parsley, chopped

 

Combine all ingredients except the green onions and parsley in the small bowl of a food processor and pulse until the feta is smooth and the ingredients are well combined.  Scrape down the sides of the bowl as needed.

 

Remove the dip from the food processor bowl into a mixing bowl and stir in the green onions and the parsley.  Stir through.

 

Serve with veggies, sweet potato fries, or anything you’d like!

Chicken & Broccoli Salad

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Chicken & Broccoli Salad

This is my healthy take on broccoli salad.

Serves 4

 

🥄 ½ c plain Greek yogourt

🥄 2 tbsp red or white wine vinegar

🥄 2 tbsp granulated sweetner (or sugar)

🥄 3 shredded chicken breasts

🥄 5 slices turkey bacon

🥄 2 heads broccoli, cut into florets

🥄 1 red onion, finely diced

 

In a small bowl mix together the Greek yogourt, vinegar and sweetener.  Set aside.

 

Blanch the cut broccoli florets in boiling water for about 2 minutes – just long enough to soften the broccoli a bit.  Drain and set aside to cool.

 

Pan fry the turkey bacon, and cut up into small dice.

 

In a large mixing bowl, mix the cooled broccoli, shredded chicken, turkey bacon, broccoli, and red onion, then mix the dressing through.

 

Enjoy!

Teriyaki Salmon and Quinoa Bowl

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Teryaki Salmon and Quinoa Bowls

Prepare the marinade:

🥄 2 tbsp water

🥄 ½ c soy sauce

🥄 2 tbsp Sukrin gold, or other brown sugar style sweetener

🥄 2 tbsp garlic-ginger paste

🥄 2 tsp apple cider vinegar

 

Split the marinade into two dishes.  To the first dish add 3 pieces salmon.  To the second dish, add 1 sliced red pepper and 1 sliced orange pepper – or your favourite veggies.  Marinade each for 1 hour.

 

Bake the salmon in the oven on a parchment lined baking sheet at 350F for 25 min.

 

Pan fry the peppers over medium heat just until they start to soften.

 

Serve with cooked quinoa and enjoy!

Celery Chicken

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Celery Chicken . . . that’s a thing, right?  Apparently these days it is for me.  Since we’re working hard not to go out any more than we need to, it’s a matter of eating what’s in the fridge.  Our next grocery run won’t be until midweek, so the pickings are kinda slim, but no matter.  Just making it happen over here.

To make 4 servings:

🥄   Make your rice per package directions.

🥄 Saute 4 diced chicken breast in a pan over medium heat. Add a few of your favourite dried herbs for flavour – I used some oregano and basil.  Remove from the pan and set aside.

🥄 Add to your pan 2 diced red onions, 1 head of chopped celery and 2 diced cloves of garlic. Saute until soft.

🥄 Add the chicken back to the pan, along with the cooked rice.

🥄 Top each serving with 2 tbsp with chopped roasted almonds