Healthy Food and recipes🍏

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πŸ’šGRILLED SALMON BURGERS WITH AVOCADO SALSA .
Serves: 4
INGREDIENTS:
1 pound salmon fillet
1/2 cup panko crumbs
1 egg
2 green onions chopped
1/2 poblano pepper seeded and chopped
1 tablespoon fresh lemon or lime juice
1/2 teaspoon salt
1/4 teaspoon pepper
Avocado Salsa
1 large ripe avocado - peeled seeded and chopped
1/2 poblano pepper seeded and chopped
2 green onions chopped
1 tablespoon fresh lemon or lime juice
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon salt
.
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πŸ’šSTRAWBERRY AVOCADO SPINACH SALAD WITH CHICKEN .
Serves: 2
INGREDIENTS:
ΒΌ cup extra virgin olive oil
1 tablespoon golden balsamic vinegar
1 teaspoon sugar
1 tablespoon roughly chopped fresh tarragon
ΒΌ teaspoon kosher salt
ΒΌ teaspoon freshly ground black pepper
2 boneless, skinless chicken breasts
6 cups loosely packed fresh spinach
6-8 large strawberries, hulled and quartered
1 avocado, peeled, seeded and cut into chunks
3-4 thinly sliced rings of red onion
ΒΌ cup feta cheese
2 tablespoons sliced almonds
.
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πŸ’šStuffed Chicken Marsala
~
4 medium boneless skinless chicken breasts
8 slices mozzarella cheese
1 12-ounce jar julienned sun dried tomatoes packed in oil, drained (if you can't find them julienned you can buy sun dried tomato halves and thinly slice them yourself)
β…” cup shredded parmesan cheese
3 tablespoons oil
salt and pepper, to taste
2 teaspoons Italian seasoning
marsala sauce
1Β½ cups marsala cooking wine (may sub chicken broth)
3 teaspoons minced garlic
1 cup sliced mushrooms
Β½ cup heavy cream or sub
Β½ teaspoon salt, or to taste
ΒΌ teaspoon black pepper, or to taste
grated parmesan cheese and parsley or thyme for topping (optional)
Instructions
Preheat oven to 400 degrees. Use a sharp knife to cut a slit horizontally along one side of the chicken breast, being sure not to cut all the way through the chicken - the goal is to make a "pocket".
Fill each pocket with 2 slices of mozzarella cheese, ΒΌ of the sun dried tomatoes, and ΒΌ of the shredded parmesan cheese.
Pinch together the open side of the chicken breasts and secure with toothpicks. Drizzle chicken with oil, then sprinkle with salt and pepper to taste, and Italian seasoning, rubbing in with your fingers.
Transfer chicken to a large oven-safe skillet and brown chicken over medium-high heat for 3-4 minutes on each side.
.
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πŸ’š THAI LETTUCE WRAPS
~
1 lb. ground beef (I like to use 90/10), or swap ground turkey or chicken
1 head butter or bibb lettuce
1 avocado
1/4 cup raw cashews
cilantro (optional)
1 tbsp sesame oil
2 cloves garlic
1/3 cup coconut aminos
1 tbsp grated fresh ginger
1 tsp. chili garlic sauce (or sub regular compliant hot sauce and a dash of fish sauce)Β 
1/2 cup sliced green onion
salt & pepper to taste
.

Brown the beef in a large pan over medium heat until no longer pink, then drain the excess grease. In a separate bowl, whisk together the coconut aminos, ginger, garlic, sauces, and seasonings, & pour over the beef mixture and cook together for 2 minutes. Just before serving, stir in sliced green onions (I like them mostly raw, but if you prefer them softened, add earlier on). Serve with cauliflower rice, sliced avocado, slices of lime, cilantro and cashews with the lettuce leaves ready to assemble. .
.

COCONUT CAULIFLOWER RICE (GF, W30, Vegan)Β 
1 head of cauliflower
ΒΎ cup dried coconut flakes (be sure no sugar is added)
Β½ tsp salt
1 T. lime juice
1 tsp. Lime zest. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– βž–
⚠️Want a Program to Lose Weight?
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#Weightlossdiary#weightlosses#weightlossgoals#weightlossinspiration#weightlossjourney#weightlossmotivation#weightlossstory#weightlosstransformation#workout #workoutπŸ’ͺ#weightliftingfairykimbokjoo#weightloss#usa #usaπŸ‡ΊπŸ‡Έ#healthy#healthybreakfast #healthyfood#m otivation#fit #fitness#fitnesscouple#fitnessgear#fitnessgoal#fitnessgoals #fitnesslife#fitnesslifestyle#fitnessman#fitnessminsk#fitnessmotivation #food

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πŸ’š Steak Fajita Roll-Ups
~
Homemade Fajitas Seasoning Mix
1 pound thinly sliced sirloin tip steak (carne asada)*
1/2 tablespoon olive oil
3 colored bell peppers cut into thin strips
1 large yellow onion , sliced
1 lime , juiced
chopped fresh parsley or cilantro
prepared Guacamole for serving , optional

Instructions
Prepare the fajitas seasoning mix and set aside.
Cut the steak into 2-inch wide by 6-inch long strips.
Rub the steak strips with some of the prepared seasoning mix and set aside.**
Heat olive oil in a grill pan over medium-high heat and add pepper strips and sliced onions to the grill pan; season with salt, pepper, and a sprinkle of the fajitas seasoning mix.
Cook for about 4 to 5 minutes, or until tender.
Remove from heat and let cool for a minute.
Top each slice of steak with the vegetables; roll up and secure with a toothpick.
Heat up the grill pan again and add the roll-ups to the pan.
Cook until browned, about 2 to 3 minutes per side.
Remove from heat, remove toothpicks, and transfer to a serving plate.
Squeeze lime juice over the roll ups and garnish with chopped parsley or cilantro.
Serve with prepared guacamole. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– βž–
⚠️Want a Program to Lose Weight?
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⚠️Want a Program to Lose Weight?
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πŸ’š GRILLED LEMON CHICKEN FLATBREAD WRAPS .
Serves: 4
INGREDIENTS:
1 pound skinless, boneless chicken breasts (about 2 large breasts), cubed into bite-size pieces
Olive oil
2 cloves garlic, pressed through garlic press
Zest of 1 lemon (about 1 tablespoon)
1 tablespoon lemon juice
1 teaspoon salt
Pinch or two black pepper
Β½ teaspoon dried oregano
Β½ teaspoon ground cumin
ΒΌ teaspoon coriander
ΒΌ teaspoon paprika
4 middle eastern-style flatbreads (you can use pita bread, as well)
Arugula greens
Sliced tomatoes
Spicy Garlic Sauce (below)
.
Β½ cup mayonnaise, low-fat, reg, or fat-free
Β½ cup sour cream or full-fat, plain Greek yogurt
3 cloves garlic, pressed through garlic press
1 tablespoon tahini
2-3 teaspoons sriracha (I used a lot more since I like mine spicy, so use your own judgement!)
1 teaspoon salt
Pinch black pepper
Pinch cayenne pepper (again, you can use more, if you like it spicier)
Β½ teaspoon lemon juice βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– βž–
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πŸ’š Cajun Chicken Pasta
~
8 ounce pasta (penne ,fettucine)
2 pounds boneless,skinless chicken thighs or breast
2 teaspoons or more Cajun creole seasoning (salt free)
2 Tablespoons olive oil or canola oil
2 teaspoon garlic minced
Β½ medium onion sliced
2 medium tomatoes diced
1 teaspoon thyme
1 teaspoon paprika
1 tablespoon creole spice or blackened spice
1 teaspoon Worcestershire sauce
1 medium red or green bell pepper sliced
1 cup or more chicken broth
ΒΌ cup heavy cream (see notes for options and adjustments )
2 tablespoon parsley chopped
Instructions
Start by boiling pasta in a large pot, according to box instructions. Drain and set aside.
Salt according to taste . Then generously season the chicken with creole cajun spice. Heat oil over medium heat in a heavy bottomed Dutch. Pan cook chicken for about 8-10 minutes on each side or until fully cooked through and juice from the chicken runs clear. set aside.
Add onions, and garlic. Stir for about a minute. Then add tomatoes, thyme, paprika, cajun spice, Worcestershire sauce, followed by bell peppers, chicken broth and cream
Bring it to a boil then simmer for about 7-10 minutes.
Mixed pasta or fettuccine . And toss with sliced chicken or serve with chicken on top.
Sprinkle with parsley and/or Parmesan cheese.
Recipe Notes
Your chicken is fully cooked when it is 160 βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– βž–
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πŸ’šHoney Garlic Chicken Stir Fry .
Serves: 4-6
Ingredients
2 tablespoons olive oil
Β½ bundle asparagus, cut into pieces
4 ounce mushrooms, sliced
1 small yellow squash, sliced
1 small zucchini, sliced
1 red bell pepper, cut into chucks
salt and pepper
1 pound chicken, cubed
ΒΌ cup soy sauce
ΒΌ cup honey
1 teaspoon sesame oil
Β½ cup chicken broth
3 cloves garlic, minced
2 teaspoons cornstarch
pinch of red pepper flakes
Instructions

In a large skillet over medium high heat, add the olive oil. SautΓ© the veggies, asparagus, mushrooms, yellow squash, zucchini, bell pepper and salt and pepper until tender. Remove from the pan and set aside on a plate.
Add the chicken and cook until tender and no longer pink. In a small bowl, whisk soy sauce, honey, sesame oil, chicken broth, garlic and cornstarch.
Add the vegetables back to the skillet with the chicken and pour sauce on top. Simmer until sauce starts to thicken and serve over rice if desired.
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3πŸ’¬

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πŸ’šSHRIMP & AVOCADO TACO SALAD .
Serves: 2
INGREDIENTS:
1 lb large shrimp peeled and deveined*
1 Tbsp olive oil
1 tsp chili powder
1 tsp ground cumin
Salt and freshly ground black pepper
1 head Romaine lettuce , chopped into bite size pieces
1 cup grape tomatoes , sliced in half
1 cup frozen corn , cooked to thaw
1/3 cup chopped red onion
2 avocados , diced
2/3 cup crumbled cotija cheese
Blue corn tortilla chips , for serving
Cilantro-Lime Vinaigrette
1/4 cup + 2 Tbsp olive oil
1/4 cup lime juice
1 clove garlic , minced
2 tsp honey
1/4 cup finely chopped cilantro
Salt and pepper to taste.
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1πŸ’¬

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7πŸ’¬

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πŸ’šPESTO CHICKEN PASTA .
INGREDIENTS

3-4 chicken breasts, boneless, skinless and cut in strips
1/4 teaspoon red pepper flakes
1/2 teaspoon Italian seasoning
1/2 red onion
3 garlic cloves, minced
1/2 cup sun-dried tomatoes, drained of most oil, chopped (keep oil for cooking)
3 bell peppers (1 red, 1/2 yellow and 1/2 green)
1/2 cup basil pesto
1/2 cup cream
1/2 cup chicken stock
Salt and fresh cracked pepper
8 ounces fettuccine or penne pasta
Chopped fresh basil, chopped for garnish
Parmesan, for garnish
Directions
1. Cook pasta al dente, according to package direction

2. Heat 1 tablespoon of the drained tomato oil in a large nonstick skillet. Add chicken to the skillet and stir fry for 5 minutes with Italian seasoning and crushed chili pepper, until cooked. Remove chicken from skillet and set aside.

3. In the meantime, prepare the sauce by combining basil pesto, cream, and chicken stock in a mixing cup or bowl; whisk until thoroughly combined and set aside.

4. Return the skillet to heat and stir in onion, garlic and sun dried tomato. If the skillet is dry, add a little more oil from the sun dried tomatoes jar. Cook over medium-high heat for about 1 minute, or until just fragrant. Add bell peppers and continue cooking until slightly cooked but still crisp.

5. Add the prepared pesto sauce to the skillet and bring to a simmer. Transfer chicken strips back in the skillet and cook for 2 to 3 minutesΒ .
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πŸ’šGarlic Marinated ChickenΒ ~
This Garlic Marinated Chicken is bursting with flavor and works just as well on the grill as it does in a skillet on the stove top!
~
Ingredients
1/4 cup olive oil
1/4 cup lemon juice
3 cloves garlic, minced
1/2 Tbsp dried oregano
1/2 tsp salt
Freshly cracked pepper
1.5 lbs. boneless skinless chicken breasts
Instructions
Add the olive oil, lemon juice, garlic, oregano, salt, and pepper to a large zip top bag, or a large shallow dish. Close the bag and massage to combine the ingredients, or stir the ingredients in the dish until combined.
Filet each chicken breast into two thinner pieces. Place the pieces in the bag or dish, making sure the chicken pieces are completely covered in marinade. Marinate the chicken for 30 minutes up to 8 hours, turning occasionally to maximize the chicken's contact with the marinade.
When ready to cook, heat a large skillet over medium flame. Transfer the chicken from the marinade to the hot skillet and cook on each side until well browned and cooked through (about 5-7 minutes each side, depending on the size of the pieces). I cooked two pieces at a time to avoid over crowding the skillet, which can cause juices to pool and prevents browning. Discard the excess marinade.
Transfer the cooked chicken from the skillet to a cutting board and let rest for five minutes before slicing and serving.
Recipe Notes
*This marinade can also be used foΒ .
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6πŸ’¬

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πŸ’šSheet Pan Garlic Herb Butter Chicken & Potatoes
~
1/3 cup low-sodium chicken broth or stock
1/4 cup unsalted butter, melted (reduced fat or light butter if counting calories/fat)
1 tablespoon finely chopped garlic (or 4 cloves)
2 teaspoons chopped fresh parsley
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1/2 teaspoon salt (adjust to your tastes)
Fresh ground black pepper, to season
4 x 5 ounce | 150 grams boneless, skinless chicken breasts
1 pound (500 grams) baby potatoes, peeled and quartered into 1-inch pieces (Yukon gold or White Carisma Potatoes work the best)
1 pound (500 grams) green beans (or asparagus)
Instructions
Preheat oven to 200Β°C | 400Β°F. Lightly grease a baking tray / sheet with cooking oil spray, or a light coating of oil. Set aside.
Combine together the butter, broth (or stock), garlic, parsley, thyme and rosemary together in a bowl.
Place chicken on the baking sheet and arrange the potatoes all around the chicken. Toss 1/2 cup of sauce through the chicken and potatoes, and season well with salt and pepper. Lightly spray all over with olive oil spray or cooking oil spray.
Bake in preheated oven for 15 minutes or when potatoes just start to become golden.Β .
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6πŸ’¬

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πŸ’šTOMATO SPINACH SHRIMP PASTA
~
2 tablespoons olive oil
8 oz (220g) medium shrimp, peeled and deveined
1/4 teaspoon red pepper flakes
1 teaspoon smoked paprika or more, to taste
Kosher salt and freshly ground black pepper, to taste
1 teaspoon italian seasoning
4 roma tomatoes, chopped
1/4 cup fresh basil leaves, chopped
6 oz fresh spinach
3 cloves garlic, minced
8 oz (220g) pene or spaghetti
2 tablespoons high quality olive oil, optional
1. Add 2 tablespoons of olive oil to a large skillet, on medium-low heat. Add shrimp, red pepper flakes, paprika, Italian seasoning and salt in the skillet and cook on medium heat until shrimp is grilled cooked through, about 5 minutes. Remove shrimp from the skillet and set aside.

2. In the same skillet, add chopped tomatoes, chopped fresh basil leaves, fresh spinach, and chopped garlic. Cook on medium heat about 3- 5 minutes until spinach wilts just a little and tomatoes release some of their juice. Remove from heat and adjust seasoning, if needed. Cover with a lid and keep off heat.Β 
3. Cook pasta according to package instructions, until al dente. Drain pasta and add to the skillet with the tomatoes and spinach. Reheat on low heat, mix everything well, adjust seasoning with salt and pepper. Remove from heat. .
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3πŸ’¬

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2πŸ’¬

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πŸ’šGreek Chickpea Chopped Salad πŸŒ±πŸ… ~
makes about 4 servingsΒ 
Ingredients:
15 oz chickpeas, rinsed and drainedΒ 
1/2 small red onion, sliced thin
2 cups cherry tomatoes, halvedΒ 
1/3 cup pitted Kalamata olivesΒ 
2 small English cucumbers, sliced
1/3 cup feta cheese, crumbled (I added a chopped jalapeno today for a little kick - totally optional!) Dressing ingredients:Β 
2 Tbsps extra virgin olive oilΒ 
2 Tbsp balsamic vinegar, or apple cider vinegar for the extra health benefitsΒ 
1 Tbsp raw honeyΒ 
2 small garlic cloves, mincedΒ 
1 tsp dried oreganoΒ 
freshly ground sea salt and pepper, to taste

Instructions:
Place all chopped salad ingredients nicely into a large bowl.Β 
In a small glass bowl, whisk together dressing ingredients. Add dressing to theΒ 
salad bowl and toss gently to combine.Β 
This salad is great for meal prep as it stores perfectly in fridge for up to 3 days. Make sure you only mix it with the dressing right before serving if using for future meals. .
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2πŸ’¬

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5πŸ’¬

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πŸ’šMANDARIN SESAME SHRIMP SALAD .
Serves: 4
INGREDIENTS:
1Β½-2 pounds uncooked shrimp shelled and deveined, tail-on is okay)
8 cups chopped romaine or green leaf lettuce
1 avocado, pitted and thinly sliced
1 large mango, diced
Β½ cup mandarin oranges
1 red bell pepper, diced
β…“ cup shelled edamame
ΒΌ cup cilantro, roughly chopped
sesame seeds, for topping (optional)
dressing/marinade
Β½ cup oil (vegetable, canola, or peanut work well)
β…“ cup rice vinegar
ΒΌ cup soy sauce (I use low sodium)
2 tablespoons sesame oil
1 tablespoon sugar
3 teaspoons minced garlic
Β½ teaspoon ground ginger (more to taste)
.
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⚠️Want a Program to Lose Weight?
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3πŸ’¬