This Fit Kitchen

Eat it on the Go

Buffalo Chicken Roll Up

by

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

by

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

by

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

by

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

by

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

by

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!

Siracha Chicken Bowl

by

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.

Chicken Club Quesadilla

by

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

by

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!

Bacon and Potato Bowl

by

Bacon and Potato Bowl

If you’re a member of @teamstronggirls, you might have seen the great turkey bacon debate recently go down.  Let me say this about turkey bacon: (a) it’s a vastly better choice than traditional bacon (b) not all turkey bacon is created equal (c) @preschoice blue menu turkey bacon is a leaner choice than a lot of other turkey bacon on the market.

If any of that matters to you, those are my thoughts, for what they’re worth.  If that doesn’t matter to you, no worries!  This dinner is still bang up delicious.  It’s perfect to put together at the last minute, and it’s so good.  You might never want to eat anything else again…

This scales perfectly, and is highly likely to be a hit for the whole family.

Serves 1

🥄 3 small/medium yellow potatoes, peeled and cut into cubes
🥄 ⁣5 slices turkey bacon, chopped
🥄 2 tbsp grated cheddar cheese
🥄 ⁣2 tbsp Greek yogourt
🥄 1 green onion, sliced

Put your potatoes into the air fryer, and cook through.  Mine take about 20 – 25 minutes.  While the potatoes are cooking, put the cut turkey bacon into a frying pan, and cook over medium heat, until crisped through.  Once crispy, set aside.

Put the cooked potatoes into a bowl, top with the turkey bacon, Greek yogourt and green onion.

Enjoy thoroughly!