@NYCfitfam’s Quick + Healthy Chicken Dinner

Jamie Krauss Hess

As you guys know, we have day jobs and a 18 month old son, so we’re busy busy busy! So when it comes to dinner, the easier the better – but that doesn’t mean we sacrifice eating clean. Here’s our favorite 30-minute meal to throw together after a long day.

 

Want to see us whip up this meal live? Check out our YouTube channel for full video!

 

Chicken + Veggies with Carrot Ginger Puree

 

INGREDIENTS: CHICKEN & VEGGIES

 

8 oz, Thinly Sliced Breast

1/2 Tsp, Garlic Powder

1/2 Tsp, Cinnamon

1/4 Tsp, Cayenne Powder

 

1/4 Red Onion

1 Clove Elephant Garlic

15 Brussel Sprouts

1/4 tsp salt 

1/2 tsp pepper

 

Set over to broil and move rack to the upper most rung. 

 

In cast iron pan, spray surface with your choice of non-stick spray.  Put chicken breast in pan and apply garlic powder, cinnamon, and cayenne, adding a light coat of cooking spray on top. 

 

Place in heated oven on top shelf and set timer for 15 min.  Check chicken regularly until crisped to your liking. Remove pan and rest chicken. 

 

In a separate griddle, spray surface with non-stick spray

 

Cut onion in ¼ inch slices and place in a row in the griddle

Cut large clove of elephant garlic into small sized chunks and lineup in another row.

Cut brussel sprouts in half and place cut side down in the remaining space. 

 

Lightly dust all ingredients with salt and pepper and a light coat of cooking spray (you may want to drizzle olive oil instead of spraying veggies)

Place griddle in oven on the top row and broil for 7-10 minutes while chicken is resting. 

 

 

 

 

INGREDIENTS: CARROT GINGER PUREE

 

1 teaspoon, Sea Salt

3 cups, Baby Carrots

2 tsp, Ground Ginger

2 tsp, Hot Sauce

 

 

Steam carrots until soft and place in a hand food processor or regular food processor.  

Add the remaining ingredients.  The hot sauce quantity is to taste.

Blend together until it reaches a smooth consistency.  

 

 

Plate all, placing puree on top of chicken. ENJOY!

@NYCFitfam’s Egg White Micro Delight

Jamie Krauss Hess Egg White Micro Delight

Hey guys! Contrary to popular belief, eating healthy does not have to be complicated, expensive, or time consuming. One of our favorite challenges is coming up with ways to make eating healthy as QUICK AND EASY as possible. Honestly… we’re SUPER busy during the week, so if it takes longer than 20 minutes, we probably won’t bother.

 

We often like oatmeal for breakfast, but we recently made a commitment to support each other in a two-week carb-cut-down (which is exactly what it sounds like – no extra carbs!), and that means starting the morning with eggs. Much like you (and everyone!), we’re short on time in the mornings, so we came up with this super simple way to meal prep eggs the night before, so all we have to do in the morning is pop it in the microwave for 2 minutes and we’ve got our b’fast!

Ingredients (makes 1 personal serving):

 

Three (3) ¼ inch strips Pepper (pick your favorite colors!)

One (1) ¼ inch slice Onion

Two (2) slices no-sodium Turkey

¼  Avocado

Six (6) Tablespoon Egg Whites

Black pepper

Optional: Hot Sauce

 

Meal Prep – this can be done at night to make your morning a whiz!

 

-       Place egg whites in a microwave safe bowl with lid

-       Chop up onions, peppers, and turkey. Add to bowl and sprinkle with pepper.

-       Cover and place in the fridge for the morning!

 

In the a.m, just pop the whole thing in the microwave for approx. 2 minutes at 50% power, checking every 20 seconds after 1 minute. Once cooked, place avocado on top. Add hot sauce to taste.

 

Voila! 2 minute breakfast!! #CleanEatingWins

JamieKraussHess Egg White Micro Delight Food Prep
JamieKraussHess Egg White Micro Delight Food Prep 2
JamieKraussHess Egg White Micro Delight 3

You asked! Here are the recipes from our WOMEN'S HEALTH MAGAZINE FB Live!!!

Jamie Krauss Hess Facebook Live

Hey Guys! WOW, it’s been quite a month! We had the exciting opportunity to host a Facebook Live segment for Women’s Health Magazine, and it was awesome! Our task was to create three protein-packed recipes using Burt’s Bees Tupelo protein powder. We loved working with this protein because it’s plant-based, with all the protein coming from natural sources including Pea, Rice, Flax Seed, Sunflower Seed and Oats. Hello, clean eating win!

 

We’re excited to share our three recipes with you – they were so fun to create, and even more fun to eat!

 

You can also find them here at Women’s Health Magazine online.

 

Happy cooking!!

 

@NYCfitfam’s Chocolate Banana Protein Pancakes

Jamie Krauss Hess Protein Pancakes

Ingredients:

 

3/4 cup Egg Whites

1 medium Banana, room temperature

1 teaspoon, Baking Powder

1/2 cup, Water

1 full scoop, Burt's Bee Chocolate Plant Based Protein

1 full scoop, Burt's Bee Vanilla Plant-Based Protein

Cooking spray

Optional: Unsweetened applesauce

 

 

Directions:

 

-       Place banana in large mixing bowl and mash

-       Add egg whites, protein, baking powder

-       Begin to mix ingredients, gradually adding water until smooth texture

-       Apply cooking spray on a pre-heated pan. Set stove flame to low-medium.

-       Ladle ingredients into pan creating 4 inch circles. Cook on each side until fluffy and slightly browned.

-       Serve with your favorite topping-  we enjoy unsweetened applesauce!

JamieKraussHess Protein Pancakes
JamieKraussHess Protein Pancakes 2
JamieKraussHess Protein Pancakes 3

 

@NYCfitfam’s Sweet Swolemate Brownies

Jamie Krauss Hess Brownies

 

Ingredients:

-       19 ounces of Garbanzo beans, drained

-       1 cup semi-sweet non-dairy chocolate chips

-       3 oz organic applesauce

-       12 tablespoons egg whites

-       ½ tsp, Baking Powder

-       1 scoop, Burt’s Bees Chocolate Plant Based Protein Powder

 

Directions:

-       Preheat the oven to 350 degrees F. Grease your favorite muffin tin (we found this heart shaped mold and couldn’t pass it up!)

-       In a food processor, blend garbanzo beans, applesauce, protein, and egg whites. Process until smooth. Add baking powder, pulse to blend.

-       Place the chocolate chips into a microwave-safe bowl. Cook in microwave for approx. two (2) minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth.

-       Add melted chips to mixture. Transfer batter to muffin tin.

-       Bake for 40 minutes in the preheated oven, or until a knife inserted into the center of the cake comes out clean. Cool in the pan on a wire rack for 10 to 15 minutes before inverting onto a serving plate.

JamieKraussHess Brownies 2

@NYCfitfam’s Choco Chia Protein Balls

Jamie Krauss Hess Choco Chia Balls

Ingredients:

 

3/4 cup (5 oz) Dry Roasted Unsalted Almonds

1/4 cup dry, Steel Cut Oats

7 pieces, Turkish apricots

4 tbsp Raw Agave

1 scoop, Burt's Bees Chocolate Plant Based Protein

2 tsp(s), Water

2 tbsp, Flax Seed Oil

2 cups, Chia Seed

 

Directions:

 

-       Combine almonds, steel cut oats, and apricots in food processor.  Chop until everything is in small bits.  Change to kneading blade and add all liquids and protein powder. Mix until ingredients change to a firm consistency.  Chill in refrigerator for 3 hours.  

-       Once the ingredients are cold and less sticky, use a measuring teaspoon to scoop individual portions and roll them each into a ball. 

-       Pour chia seeds into a bowl. Drop each ball into bowl and shake around until the ball is covered.

-       Makes 20 balls. Keep refrigerated. Best served cold. 

JamieKraussHess Choco Chia Balls

@NYCFitFam’s Game Day Turkey Burgers

Jamie Krauss Hess

It’s game time, #fitfam! Watching the #Superbowl with your crew is a blast, but it often leaves us with a major food hangover. Don’t do the insta-regret thing! It can be avoided with just a little planning and you can still eat something DELICIOUS!! Like these Game Day #TurkeyBurgers we invented…  not only are they healthy & yummy, they’re #BabyMason approved! We mix lean ground turkey with onion, garlic, and avocado to create these little bundles of heaven that are under 200 calories and pack 25 grams of protein. 

 

@NYCFitFam’s Game Day Turkey Burgers

 

½ lb 94% Lean Ground Turkey Meat

1 Small Clove of Elephant Garlic

2 oz White Onion

½ Large Avocado

 

 

In a large bowl, place ground turkey

Mince onion and garlic and add to bowl. Add avocado (room temperature).

Mix until avocado is fully integrated into the turkey. There should be no chunks.

Separate into four (4) patties

 

Place one (1) teaspoon grapeseed oil in pan (or us your favorite cooking spray). Place burgers in pan, medium heat, brown both sides, then cover and simmer for approx. seven (7) minutes.

 

Jamie Krauss Hess
Jamie Krauss Hess
Jamie Krauss Hess
Jamie Krauss Hess

NYCFitFam’s Quinoa Quiche Muffins

Ok, so we love eggs and have always loved the idea of quiche, but when it came to actually eating it, that was a hard NO. Cream as a primary ingredient? We don’t think so – not in this family! We knew there had to be a better way to indulge in some cakey egg-y goodness without the guilt. Voila! We present to you: Quinoa Quiche! It’s a delicious little treat that ticks every box and is super easy to make. Enjoy!!

 

Ingredients:

  • 1/3 cup cooked quinoa
  • 1/4 cup diced red pepper
  • 1/4 cup diced green pepper
  • Optional: 1/4 zucchini
  • 2 eggs
  • 4 egg whites
  • Salt and pepper
  • 1/8 tsp Cholula hot sauce

 

Directions

  • Cook the quinoa according to package directions.
  • Preheat oven to 350 degrees.
  • Whisk the egg and egg whites together. Then combine all ingredients except zucchini in a bowl and mix to combine.
  • Line your muffin tin with seven liners and spray with cooking spray. Divide the mixture evenly among the seven muffins.
  • Run zucchini through a vegetable spiralizer (optional)
  • Bake for 30 minutes or until cooked through and golden brown. (Optional: Place zucchini spaghetti on top of each quiche after 20 min or when they become mostly solid, then replace in oven until completion)

 

@NYCfitfam’s Turkey Sausage & White Bean Stew

We both have super busy schedules, so the slow cooker allows us to “set it and forget it.” We also especially like how it allows the flavors to really blend together. This Turkey Sausage & White Bean Stew is the ultimate “comfort food!”

 

Whether using a slow cooker or other method, we really use the same theory behind all of our cooking methods: think clean. We like to keep it simple, both from a pallet perspective and preparation/cook time. We’re not scared of a little olive oil, but our simple rule across the board is heavy protein, light carbs.

 

Just because you’re making “winter comfort food” doesn’t mean you have to abandon your healthy standards. For instance, if we don’t use potatoes or lots of salt in our other dishes, why would we use them in a slow cooker?! By balancing spices, you really shouldn’t ever need to go heavy on sodium.

 

Enjoy!!

 

INGREDIENTS:

 

·       6 (3 oz.) turkey sausages

·       2 tablespoons extra virgin olive oil

·       1 large onion (sliced thin)

·       1 clove garlic (chopped fine)

·       2 (15 oz.) cans cannellini (white kidney) beans, rinsed and drained

·       1 (28 oz.) can chopped tomatoes, drained

·       1 tablespoon chopped fresh thyme

·       Pink Himalayan salt, freshly ground pepper

·       Paprika

 

PREPERATION:

 

·       Place 1 tablespoon of extra virgin olive oil in a skillet over medium heat. Add sausage and cook until browned (15-20 minutes). Transfer to plate.

·       Use the remaining olive oil in skillet to cook the onion and garlic on medium heat, stirring often (about 3 minutes). Add beans, tomatoes and thyme. Stir.

·       Place half the bean mixture in the slow cooker, then add sausages, followed by the remaining beans. Cook on high for four hours (check after two hours and if it looks dry, add some water).

·       Remove sausages and slice. Add salt and pepper to beans. Return sausages to stew.

·       Serve into bowls and sprinkle with paprika. Enjoy!

@NYCfitfam’s Carrot Zucchini Bars w/ Citrus Cream Cheese Frosting

Carrot & Zucchini Bars.jpeg

“We love sweets, but always make sure that our indulgences are packed with wholesome ingredients. We love these Carrot & Zucchini Bars because they provide a great way to sneak in your veggies while still indulging a little!”

 

INGREDIENTS - BARS:

 

·       1 ½ cups all-purpose flour

·       1 teaspoon baking powder

·       ½ teaspoon ground ginger

·       ¼ teaspoon baking soda

·       1/2 cup egg whites

·       1 ½ cups shredded carrot

·       1 medium zucchini, shredded (1 cup)

·       ¾ cup packed brown sugar

·       ½ cup raisins

·       ½ cup chopped walnuts

·       ½ cup cooking oil

·       ¼ cup agave

·       1 teaspoon vanilla

·       1 cup dark chocolate semi-sweet chocolate chips

 

INGREDIENTS – CITRUS CREAM CHEESE FROSTING

 

·       1 eight-ounce package cream cheese, softened

·       ½ Cup Powdered Sugar (or if you’re trying to cut calories, grind Splenda & cornstarch in a blender instead)

·       1 teaspoon finely shredded orange peel

·       Frosting Prep: In a medium mixing bowl, beat cream cheese and powdered sugar (or substitute) with an electric mixer on medium speed until fluffy. Add orange peel.

 

PREPERATION:

 

·       Preheat oven to 350 degrees F. In a large bowl combine flour, baking powder, ginger, and baking soda.

·       In another large bowl stir together egg whites, carrot, zucchini, brown sugar, raisins, walnuts, apple sauce, agave, vanilla, and chocolate chips.

·       Add carrot mixture to flour mixture, stirring until combined.

·       Spread batter into an ungreased 13x9x2-inch baking pan.

·       Bake about 25 minutes and allow to cool completely

·       Frost with Citrus Cream Cheese Frosting. Cut into bars.

·       Makes 36 bars.