Tag: dinner

5 Bright Spring Salads

5 Bright Spring Salads

Hello, Spring! It has been a long cold and wet winter so let’s lighten things up now that spring is here with these five spring salads. Enjoy for lunch, dinner or create as meal prep. This FREE 5 Bright Spring Salads Recipes Ebook contains the 

5 Weeknight Paleo Dinner Recipes

5 Weeknight Paleo Dinner Recipes

Happy March and happy daylight savings time! Once it stays lighter outside, I love prepping dinner ahead of time and/or keeping the recipes nice and easy so I can spend more time outside in the sunshine. Below is a download link for 5 weeknight Paleo 

Slow Cooker Chicken Stew

Slow Cooker Chicken Stew

Slow Cooker Chicken Stew
Serves 6

Ingredients:
1 ½ lbs. boneless, skinless chicken thighs
1 tablespoon extra-virgin olive oil
Salt/pepper (to sprinkle on chicken)
1 large onion, diced
3 large carrots, sliced into ½ inch chunks
2 celery stalks, chopped
3-4 garlic cloves, minced
1 lb. baby potatoes, diced
2 cups chicken stock
½ cup white wine (pairing with Sauvignon Blanc works best!)
1 tablespoon Worcestershire
1 teaspoon balsamic vinegar
2 teaspoons fresh rosemary, chopped
2 teaspoons fresh thyme, chopped
½ teaspoon dried oregano
Sprinkle of salt/pepper
1 cup green beans, trimmed and chopped into 1-inch pieces
¼ cup flour
½ cup unsweetened almond milk (or your favorite milk!)

Directions:
1. Heat olive oil in large pan on stovetop to medium-high heat. Add chicken thighs to cover in single layer (be careful not to overcrowd), sprinkle with salt and pepper. Brown on each side for about 3 minutes, remove from pan and add to slow cooker. Repeat for all pieces of chicken thighs.
2. Add onion, carrots, celery and garlic to pan and brown for 5-6 minutes until soft. Add drizzle of white wine to scrape up all of the browned bits from the bottom of the pan. Add to slow cooker on top of chicken thighs.
3. Add diced potatoes, chicken stock, rest of white wine, Worcestershire, balsamic vinegar, rosemary, thyme, oregano, salt and pepper to slow cooker.
4. Cook on low for 6-8 hours, adding the chopped green beans for the last hour.
5. Once done, take 2 forks and pull apart the chicken thighs which will easily fall apart.
6. Take ½ cup of slow cooker stock/liquid and add to a bowl. Add the flour and whisk until well combined, then add your milk. Add back into slow cooker and turn to high for 15-20 minutes to thicken the stew.
7. Serve in bowls and enjoy immediately with your favorite glass of Sauvignon Blanc!

Recipe Notes:
Serve with: Crusty local bread, cornbread or homemade biscuits.
Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to one month.
Serving Size: One serving is equal to approximately two cups.
Additional Toppings: Lemon juice and/or fresh herbs.

End of February Meal Plan

End of February Meal Plan

I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week and to 

Apple Quinoa Salad with Roasted Chicken

Apple Quinoa Salad with Roasted Chicken

Apple Quinoa Salad with Roasted Chicken Serves 4 Ingredients: 1 teaspoon toasted sesame oil 1 tablespoon extra-virgin olive oil 2 teaspoons smoked paprika Sprinkle sea salt & black pepper 1 lb. chicken breasts ½ cup quinoa 4 cups favorite mixed greens: little gems, mixed greens, 

Creamy Roasted Beef Tenderloin & Mushroom Gnocchi

Creamy Roasted Beef Tenderloin & Mushroom Gnocchi

Creamy Roasted Beef Tenderloin & Mushroom Gnocchi
Serves 4

Ingredients:
1 lb potato gnocchi
2 tablespoons extra virgin olive oil, divided
1.5 lb. beef tenderloin
1 medium yellow onion, chopped
4 cups cremini mushrooms, thinly sliced
2 cloves garlic, minced
1 ½ tablespoons arrowroot powder
2 cups beef broth
1 tablespoon plain Greek yogurt
¼ cup Parmigiano Reggiano, finely grated
¼ cup Italian parsley, chopped
½ cup microgreens

Directions:
1. Preheat the oven to 500 degrees. Line a sheet pan with aluminum foil. Place the beef on the sheet pan. Rub one tablespoon of olive oil over the beef tenderloin and sprinkle with sea salt and pepper. Roast the filet for 25 minutes exactly for medium-rare (20 minutes for rare and 30 minutes for medium to medium-well). Remove the pan from the oven, cover tightly with aluminum foil, and allow the beef to rest on the pan for 10 minutes then thinly slice.

2. Cook the gnocchi according to the package directions and set aside.

3. Heat the remaining olive oil over medium-high heat in a large skillet or cast iron. Cook the onions and the mushrooms for five to eight minutes, or until just tender. Add the minced garlic and cook for another minute.

4. In a small pot, add the beef broth to heat through. Take about ½ cup of the beef broth and add the arrowroot powder in a small bowl, stirring to combine. Add to the mushroom mixture and stir to combine. Add the rest of the beef broth and the Greek yogurt. Stir until the sauce thickens slightly.

5. Add the cooked gnocchi and the cooked beef. Toss gently to combine. Top with parmesan cheese, Italian parsley and microgreens. Enjoy!

Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving is approximately 1 ½ cups.
Dairy-Free: Use coconut cream instead of yogurt and a plant-based cheese instead.

February Weekly Meal Plan

February Weekly Meal Plan

Happy February! I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week 

Deluxe Portobello Mushroom Pizzas

Deluxe Portobello Mushroom Pizzas

Deluxe Portobello Mushroom Pizzas Serves 4 Ingredients: 1 tablespoon extra virgin olive oil 1 small sweet onion, diced ½ lb Italian sausage (chicken or pork) 2 garlic cloves, minced 2 cups cherry tomatoes 1 1/2 tablespoons balsamic vinegar 2 cups baby spinach Small can of 

January Meal Plan #2

January Meal Plan #2

I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week and to make grocery shopping a breeze. All of the meals in the plan focus on protein, fiber and healthy fats and are carefully crafted to keep you full, satisfied, and your body in fat burning mode. All of these recipes are *actually* delicious, comforting, and family-approved. This meal plan is for Monday through Friday so there’s room over the weekend to have leftovers or go out to eat.

This week’s meal plan includes the following recipes:

Chocolate Almond Butter Crunch Smoothie
Mixed Berry Protein Overnight Oats
Spinach & Feta Scrambled Eggs
Burrito Bowl Mason Jar
Tuna Salad Lettuce Wraps
Turkey Stir Fry
Air Fryer Sesame Salmon, Broccoli & Rice
Mediterranean Chicken Salad

As always, I am available to create a personalized meal plan for you based on macros, your favorite foods and how often you want to cook each week. Just fill out my free 15 minute consultation form and we can determine what your individual macros should look like each week taking all of the guesswork out of exactly what you should be eating for you and your goals.

Enter your info below to download this FREE Weekly Meal Plan.

(*Please check your SPAM folder in case the download goes there. It will be from FitSommRachel!)

January Meal Plan #1

January Meal Plan #1

Welcome to 2024! As I was planning my meals to get a jumpstart on my nutrition this January, I decided to share my 1st week meal plan with all of you for FREE. I get asked daily about recipes, meal plans, advice on nutrition and 

Slow Cooker Chicken & Black Bean Taco Soup

Slow Cooker Chicken & Black Bean Taco Soup

Slow Cooker Chicken & Black Bean Taco Soup Serves 6 Ingredients: 1 1/2 lb Chicken Thighs, boneless and skinless 1/2 cup, Quinoa, dry and rinsed 1 1/2 cup Black Beans 3 tablespoons Taco Seasoning (I love Siete brand but use your favorite!) 1 can Fire 

Crispy Prosciutto and Leek Soup

Crispy Prosciutto and Leek Soup

Crispy Prosciutto and Leek Soup

Ingredients:
1/2 teaspoon avocado oil
2 leeks, white and light green parts only; trimmed and roughly chopped
1/2 yellow onion, chopped
1/2 head large cauliflower head, cut into florets
4 cups chicken broth
1/2 teaspoon sea salt
4 ounces prosciutto, sliced or torn into small pieces
1 1/4 cups unsweetened canned coconut milk, full fat
1/4 cup Italian parsley, chopped

Directions:

1. In a large pot or dutch oven, heat the avocado oil over medium heat. Once hot, add the leeks and onion and sauté for 4 to 5 minutes. Add the cauliflower, chicken broth and sea salt. Bring to a boil, then reduce heat and let simmer for 15 to 18 minutes.

2. Meanwhile, heat a large non-stick skillet over medium heat. Add the prosciutto and cook for 3 minutes per side or until crisp. Remove from the pan and set aside.

3. Add the coconut milk to the soup and stir to incorporate. Blend the soup with a stick blender or in a blender.

4. Ladle into bowls and top with crispy prosciutto and parsley. Serve and enjoy!

Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to three months.
Serving Size One serving is equal to approximately 1.5 cups of soup.
More Flavor: Add black pepper or your favorite herbs and spices to the soup.
No Prosciutto: Omit, or use crispy bacon instead.
Make it Vegan: Use vegetable broth and omit the prosciutto.