This Fit Kitchen

Eat it on the Go

Mexican Inspired Corn Salad

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Mexican Inspired Corn Salad
Guys!! Fresh corn is in season right now!!!! This is a fleeting bit of summer goodness, so you’ve got to use it all the ways that you can. This corn salad was so perfect with fresh corn!!!

Serves 1

🥄 1 cob corn, cooked and kernels cut off
🥄 1 c shredded chicken breast
🥄 ⁣6 grape tomatoes, halved
🥄 1 green onion, finely sliced
🥄 1/2 orange bell pepper, finely chopped
🥄 ⁣2 tbsp cilantro, chopped
🥄 1/2 avocado, cut into cubes
🥄 1 like, juiced
🥄 ⁣1/4 tsp salt
🥄 1/2 tsp cumin

Gently reheat the chicken gently, then mix all ingredients together well, and enjoy this delicious salad!

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!

Cheddar Jalapeño Breakfast Muffins

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Cheddar Jalapeno Breakfast Muffins

Savory things can be better than sweet things, when you’re in the mood!  I have been dreaming about these for weeks and only finally now got around to making them.  And they’re great!

Makes 12 muffins

🥄 1 c quick oats
🥄 ⁣8 eggs
🥄 ½ c almond milk (or milk of choice)
🥄 ⁣2 jalapeno peppers, seeded and diced
🥄 1 yellow onion, finely diced
🥄 ⁣2 cloves garlic, finely chopped
🥄 1 tsp salt
🥄 ⁣2 tsp baking powder
🥄 4 slices turkey bacon, cooked and chopped
🥄 ⁣½ c cheddar cheese, grated

Saute the jalapeno pepper, onions and garlic over medium heat (spray the pan with a little cooking oil first).  Once the peppers and onions have softened, remove from heat.

In a mixing bowl, mix together all ingredients.

Divide into 12 muffin cups.  I recommend using parchment paper liners to avoid sticking.  Bake at 375F for 25 minutes.

Enjoy!

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?

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.

Quick Pickled Green Beans

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Quick Pickled Green Beans

Who else is obsessed with crunchy-salt-and-vinegar things?  I love love love quick pickled green beans.  They satisfy my craving for salty crunchy things without giving into a bag of chips.  These are kinda high in sodium, so watch how often you eat these, but they’re so good.  And so easy!

Makes 2 – 750 mL mason jars

🥄 1 lb French beans
🥄 ⁣1 tbsp kosher salt
🥄 1 c white vinegar
🥄 ⁣4 cloves garlic, smashed
🥄 1 tbsp whole peppercorns 

Other herbs and spices as you like.  I like to add some red pepper flakes and fresh dill

Add the French beans to a pot of boiling water and boil for 2 minutes – just long enough to blanch.  Remove from the boiling water and soak in ice cold water to stop the cooking process.

Into the bottom of each of your two mason jars, add ½ tbsp kosher salt and ½ c vinegar.  Put the lid onto each jar, and shake well.  Once the salt has dissolved, add half of the garlic, half of the peppercorns and the additional herbs that you’re adding.  Add half of the green beans to each jar.  Once all the beans are in, add cold water to each jar to fill the jar fully.  Replace the lid and then turn over several times to distribute the herbs and spices.  Allow the beans to sit for at least a day to develop flavour.  Eat within 5 days.

Chocolate Crème Cup

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My mom recently asked me if I could do a healthy spin on a family favourite dessert.  Now, to be clear, this does not taste like her amazing dessert.  BUT it does taste super chocolatey, and its healthy enough to eat every day completely guilt free.  So, I’ll take it.  But I’ll still be looking forward to the next time my mom makes the original!

Serves 1

🥄 ¼ cup quick oats
🥄 ⁣1 tbsp + 1 tbsp cocoa powder
🥄 1 egg white
🥄 ⁣½ c Skyr
🥄 5 – 10 drops chocolate flavoured stevia

Mix together the quick oats, 1 tbsp cocoa powder and the egg white.  Press the mixture into a large silicone muffin pan.  (I recommend spraying it first with non-stick spray.)  Bake the cup for about 15 – 20 minutes at 350F.   Remove from the oven.  After the cup has partially cooled, remove gently from the muffin pan, and allow to cool fully on a wire rack.

In a separate bowl, mix the Skyr, remaining cocoa powder and the chocolate stevia.

Spoon the Skyr into the chocolate cup, smooth out the top and enjoy!

Bacon & Turkey Sandwich

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Nothing special here…just a PSA to remind you that having healthy eating goes does not mean giving up on the food you love.

I love sandwiches.  TBH, I really love bread.  But bread is made more perfect by putting things in between two slices of it.  And nothing beats the convenience of a sandwich.

If you’re convinced carbs are the work of the devil, I’m just going to put it out there and say that they’re not.  They are important fuel for our bodies.  Carbs in excess, however, may be the undoing of abs…I’ll give you that!

To keep things in check:

🥄 whole grain bread
🥄 ⁣lotsa protein between the slices (sliced turkey and turkey bacon for me)
🥄 a moderate amount of mayo

Enjoy your sammie today friends.  No guilt.

1 Week Meal Plan

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With thanks to the readers of my Newsletters and Instagram Polls, I have created a Meal Plan by request. Ingredients and the Meal Plan are listed below. All of the recipes can be found on the website using the search bar. I have also included a pdf copy that is easier to down. Download the PDF Verson Meal Plan PDF. Happy Planning!

Taco Salad Cups

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I so very much believe that small tweaks can totally change a meal.  Case in point: the other day I ran out of cooked brown rice to throw into my taco salad.  But I had broghies around, so I tossed my salad onto these shells, and it was like a whole new meal had emerged!  These are a bit messy to eat, so I don’t recommend them as first date food, but otherwise they’re magic!

Serves 1

🥄 ½ – 1 c cooked ground turkey flavoured with taco seasoning
🥄 ⁣1 small head romaine
🥄 Diced red and orange bell peppers
🥄 ⁣Pickled banana peppers, optional

Dressing:

🥄 Juice of ½ lime
🥄 ⁣1 tsp taco seasoning
🥄 2 tbsp salsa

Other Add Ins (Optional):

🥄 shredded cheddar cheese
🥄 ⁣diced avocado

 

As many broghies as you need/would like for serving

Taco salad is endlessly flexible: just start with your cooked ground turkey (or any other ground meat you like), flavoured with taco seasoning.  Add chopped romaine, and your veggies of choice.  I’m pepper obsessed!

The dressing I like to go with is a combination of Greek yogourt, taco seasoning, fresh lime juice and salsa.  Just whisk all this together.  The dressing will be thin but so good.  Also, this dressing is fat free.  Which means more cheese and more avocado.  Add these to our salad as you like.

Once you’ve got this goodness all mixed up and thoroughly dressed, put it on your broghies and enjoy!