The
DISH
When my friend decided to try the
21 Day Fix, a program that measures
your healthy food portions (something
that has been a problem for me), I
decided to give it a try. I love to make
food and I love to eat food. So, I decided
to try something like this to see how
much I’m really eating. But having to
■
measure food out has really opened
Vicki Rasmussen
my eyes and shown me that I’ve been
Food Columnist
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eating too much and definitely need to
watch portions because I’m not getting
any younger! And if you just want to eat healthy and not
measure portions out, these recipes will help you stay on
track!
Healthy Buffalo
Chicken Bowls
2 (15-oz.) cans organic corn
2 (15-oz.) cans organic black
beans
3 avocados
2 tomatoes
6 chicken breasts
1 cup Franks Red Hot Buffalo
Sauce
1 Tbsp. garlic, minced
1 packet Hidden Valley Greek
Yogurt Dressing
1-1/3 cups plain Greek yogurt
3 Tbsp. milk
Throw the chicken, garlic
and hot sauce into the crockpot and cook on low for 6
hours or on high for 3 hours.
Once chicken is cooked
through, shred it with 2
forks and set aside.
In a separate bowl, mix
together the Hidden Valley Greek Yogurt Dressing,
Greek yogurt and milk then
put it in the refrigerator.
Next, drain and rinse your
corn and black beans and
add them to a bowl. Dice up
the tomatoes and avocado
and add them to the bowl as
well.
Assemble your bowl by
adding in the veggie mixture, topping with chicken
and finishing them off with
some healthy Greek yogurt
ranch dressing. Yields 6-8
servings.
21 Day Fix approved:
2 Yellow, 1.5 Red, 1 Blue, ½
Green.
Bacon Cheeseburger
Skillet
1 lb. lean ground beef
4 slices turkey bacon, coarsely
chopped
2 tsp. Dijon mustard
2 tsp. Worcestershire sauce
1 tsp. garlic powder
½ - ¾ cup red onion, finely diced
14.5 oz. can diced tomatoes,
drained
¾ - 1 cup cheddar cheese,
shredded
Sea salt & pepper to taste
In a 12-inch skillet, cook
turkey bacon until done to
your liking. Remove and dice
the bacon into small pieces.
Brown beef, breaking it up
as it browns. When beef
is browned, add all of the
ingredients and mix well.
Cover and let simmer on
low for 10-15 minutes, stirring occasionally. Sprinkle
cheese over meat, recover
until melted. Serve over
fresh lettuce or in a whole
grain pita pocket.
21 day fix counts: 1¼
Red, ½ Green (plus any
green you serve it with!), 1
Blue.
Reese’s Cup Oatmeal
1½ cups almond milk
¼ cup water
1 cup oatmeal
2 tsp. honey
4 tsp. almond butter
3 tsp. cocoa powder
1 pinch salt
Bring the almond milk
and water to a boil in a medium pot. When boiling, add
the oatmeal. Reduce the heat
to medium, cover and let
cook for 5 minutes, turn off
the heat and let the oatmeal
sit — covered — for another
3 minutes (or follow your
package instructions if they
are different).
Place the cooked oatmeal
in a bowl and stir in the
honey, almond butter, cocoa
powder and salt.
21 Day Fix: 1½ Yellow
containers (oatmeal), 2 tsp.
(almond butter). Almond
milk, honey and cocoa powder are “free.”
Greek Chicken Pita
1 (6½-inch) whole wheat pita, cut
in half to make pockets
3 oz. cooked chicken breast,
boneless, skinless, cut into
1-inch cubes
¼ medium tomato, chopped
¼ cup chopped cucumber
1 Tbsp. chopped red onion (opt.)
¼ tsp. dried oregano
1 Tbsp. fresh lemon juice
¼ cup shredded romaine lettuce
2 Tbsp. crumbled feta cheese
(about ½ oz.)
Fill pita halves evenly
with chicken, tomato,
cucumber, onion (if desired), oregano, lemon juice,
romaine and cheese.
21 Day Fix: 1 Green, 1½
Yellow, ½ Red, ½ Blue.
Cheesy Chicken Broccoli
Quinoa Casserole
2 cups cooked quinoa
1 tsp. olive or coconut oil
1 lb. raw chicken breasts, cut
into bite sized pieces
6 cups broccoli florets, chopped
¼ cup white onion, chopped
4 garlic cloves, minced
1½ cups shredded cheddar
cheese, divided
1 Tbsp. whole wheat flour
1 cup milk (or almond milk)
1½ tsp. cumin
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. oregano
2 tsp. dried parsley
½ tsp. black pepper
¼ tsp. cayenne pepper
Preheat oven to 375 degrees. Cook quinoa according to package directions.
While quinoa is cooking,
heat oil over medium-low
heat in a large skillet. Add
onions and cook until almost
translucent. Add garlic and
cook for 1 minute. Increase
heat to medium-high and
add the cubed chicken. Stir
in spices and sauté until
cooked through. Transfer to
a large bowl.
While chicken is cooking,
steam or boil the broccoli
until crisp-tender. Do not
overcook the broccoli as it
will soften further in the
oven. Add the broccoli to the
bowl with the chicken along
with the cooked quinoa.
In a small saucepan,
whisk together 1 Tbsp. flour
and ¼ cup milk. Place over
medium heat and add the
remaining ¾ cup milk. Heat,
stirring constantly, until
thickened. Remove from heat
and stir in 1 cup of cheese.
Pour sauce over chicken
mixture and stir until
ingredients are combined
and evenly coated. Add to
a baking dish coated with
cooking spray. Sprinkle the
additional cheese over the
top. Bake for 20 minutes.
Remove from oven and allow
to sit for 5-10 minutes before
serving. Servings: 6
21 Day Fix: 1 Red, 1
Green, 1 Yellow, 1 Blue.