Chicken and Vegetable Stir Fry

This Healthy You Diet recipe combines vegetables and protein in a single dish (woo-hoo!) and offers a variety of flavors and textures. I enjoy raw vegetables, but I really love incorporating them in a healthy, cooked meal. Additionally, this stir-fry recipe makes for the perfect weeknight meal as it is fast, easy and can serve as few or as many as you’d like!

Other great vegetables to add to the recipe include mushrooms and/or yellow, orange & red peppers. Don’t be afraid to mix and match your veggies – you can never have too many!

Chicken and Vegetable Stir-Fry
Servings
4
Servings
4
Chicken and Vegetable Stir-Fry
Servings
4
Servings
4
Instructions
  1. Cook the rice according to package directions.
  2. Meanwhile, in a small bowl, whisk together the broth and soy sauce or tamari. Set aside.
  3. In a large skillet over medium-high heat, heat the oil and swirl the pan to coat. Cook the chicken, stirring, for 3 to 4 minutes, or until it browns and is partially cooked. Add the garlic and ginger and cook, stirring constantly, for 15 seconds. Add the broccoli, peas, and carrots and cook, stirring constantly, for 3 to 4 minutes, or until tender-crisp. Add the spinach, sprouts, scallions, and reserved broth mixture. Cook, stirring constantly, for 3 to 4 minutes, or until the spinach wilts and the chicken is no longer pink and the juices run clear.
  4. Fluff the rice with a fork and divide among 4 plates. Spoon the chicken mixture over the rice and serve.
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Preparing for Week 1: The Elimination Phase

The 14-Day Healthy You! Challenge is right around the corner I’m super excited to have you all joining me in the challenge. I know I’ve mentioned it before, but I will be here for you through the entire 14 days (November 4-17). Please do not hesitate to post questions or comments on the Healthy You Challenge event page or my main Facebook page. Your questions and comments will help everyone along the way.

Week1_Chalkboard

As we prepare for week 1, the Elimination Phase, I wanted to provide you with all the recipes. Below please find the Elimination Phase meal plan and all accompanying recipes. I hope this helps with your planning and shopping.

I know that most, if not all, of us are extremely busy. Remember that the plan can be made flexible. Chapter 14: Be Realistic, gives tips for making the program work in any situation. If you don’t enjoy a certain food or meal, don’t eat it just because it’s on the plan. Pick another meal that you’ll enjoy—just make sure that you’re not adding back one of the eliminated foods. For example, if you don’t like cranberry and quinoa salad, you can have the brown rice pasta salad again.

Also, if you know you are going to have a busy day and there is no way you will be able to make dinner, make a double helping of lunch and have it again for dinner or make a double helping of dinner from the night before and have it again. I love the three bean salad—it’s one of my favorite recipes on the program—so I’ll make extra and eat it two days in a row for lunch or I’ll replace one of the dinners with it. (Make it once – eat it twice is my motto).

The program needs to be something that works for you. The flexibility allowed in the program should make this an easy program to follow. Not to mention the recipes are incredible! :)

 

Elimination Phase: Week 1 Meal Plan

Day 1 (Eliminated Items: Sugar)
Breakfast: Healthy You! Very Berry Smoothie
Lunch: Turkey & Avocado Sandwich
Snack (optional): Low-Fat String Cheese & Medium Apple
Dinner: Grilled Herb Chicken with Steamed Broccoli and Side Salad

Day 2 (Eliminated Items: Sugar and Wheat)
Breakfast: Oatmeal with Fresh Berries and Milk
Lunch: Grilled Chicken Caesar Salad
Snack (optional): Fat-free, Sugar-free Vanilla Yogurt and 10 Raw Almonds
Dinner: Chicken and Vegetable Stir-Fry over Steamed Brown Rice

Day 3 (Eliminated Items: Sugar, Wheat, Dairy)
Breakfast: Healthy You! Super Green Juice
Lunch: Three Bean Salad
Snack (optional): Medium Apple or Pear
Dinner: Ginger-Soy Salmon with Steamed Broccoli and Brown Rice

Day 4 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods)
Breakfast: Scrambled Eggs and Oatmeal with Almond Milk)
Lunch: Grilled Salmon and Citrus Salad
Snack (optional): Healthy You! Strawberry-Banana Smoothie
Dinner: Angel Hair Primavera

Day 5 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Diet Sodas and Artificial Sweeteners)
Breakfast: Healthy You! Radiant Red Juice
Lunch: Vegetarian Chili
Snack (optional): Banana and Strawberry Medley
Dinner: Lime-Marinated Flank Steak over Mixed Greens

Day 6 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Diet Sodas and Artificial Sweeteners, and Red Meat)
Breakfast: Veggie Omelet and ¼ Melon
Lunch: Pasta Salad
Snack (optional): Medium Apple and 1 Tablespoon Natural Peanut Butter
Dinner: Grilled Halibut with Tomato-Mango Salsa, Asparagus & Brown Rice

Day 7 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Diet Sodas and Artificial Sweeteners, Red Meat, and Alcohol)
Breakfast: Spinach, Tomato and Basil Frittata with Fruit Salad
Lunch: Cranberry and Quinoa Salad
Snack (optional): Hummus and Vegetables
Dinner: Chicken Soft Tacos

Wild Rice-Spinach Soup

Nothing warms the heart (and body) like a nice, good-for-you soup! This Healthy You!-approved recipe hits the spot on a chilly day. Next time you are looking for a healthy soup recipe for lunch or dinner, make sure you give this one a try.

Wild Rice-Spinach Soup
Servings
6
Servings
6
Wild Rice-Spinach Soup
Servings
6
Servings
6
Ingredients
Servings:
Instructions
  1. In a large bowl, cover the wild rice with enough water to cover by 2" and let it soak for at least 6 hours or overnight. Drain and rinse. Set aside.
  2. In another bowl, cover the walnuts with enough water to cover by 1". Cover the bowl and set aside at room temperature to soak for at least 1 hour or up to 12 hours. Drain the walnuts and rinse well. Transfer the walnuts to a blender and puree until very smooth, about 2 minutes. Set aside.
  3. In a large saucepan over medium heat, heat the oil. Cook the carrots, celery, mushrooms, and onion for 6 minutes, or until softened. Stir in the garlic and cook for 1 minute. Add the broth, bay leaf, thyme, salt, black pepper, red-pepper flakes, and reserved rice. Bring to a rapid simmer, reduce heat, cover, and simmer for 30 minutes, or until the rice is tender. Remove and discard the bay leaf. Stir in the reserved walnuts, spinach, and lemon peel. Cook for 3 to 4 minutes, or until the spinach is wilted and the soup is heated through.
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Chicken Tacos

Are you wondering how tacos can be considered part of a healthy diet? It’s possible. Remember, it’s about making smart and thoughtful choices. This recipe is incredibly tasty and part of the 14-Day Healthy You Diet meal plan. Enjoy!

Chicken Tacos
Servings
4
Servings
4
Chicken Tacos
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. Preheat over to 350 degrees F.
  2. To make the taco seasoning: In a small bowl, whisk together the chili powder, cumin, sea salt, black pepper, garlic powder, onion powder, oregano, paprika, and red-pepper flakes (if using) until combined. You can also put all of the ingredients in a jar, cover it, and shake it until they are combined. Store in an airtight container for up to 6 months.
  3. To make the tacos: In a resealable plastic bag, combine the chicken and taco seasoning. Shake the sealed bag to coat the chicken with the seasoning.
  4. In a baking dish large enough to hold the chicken in a single layer, pour the lime juice. Arrange the chicken in the dish and bake for 15 to 20 minutes, or until a thermometer inserted in the center registers 165ºF and the juices run clear.
  5. Let the chicken rest for 5 minutes before slicing into bite-size pieces. Divide the lettuce, tomatoes, scallions, avocado, and chicken among the tortillas. Serve with hot sauce on the side, if desired.
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Cranberry Quinoa Salad

Quinoa is gaining in popularity and for good reason! Quinoa is a healthy wheat alternative and can be made in a variety of ways. I love pairing quinoa with a slightly sweet fruit. Try this delicious Cranberry and Quinoa Salad – the taste will leave you with a feeling of a both spring and fall!

Quinoa, Cranberry and Almond Salad
Servings
4
Servings
4
Quinoa, Cranberry and Almond Salad
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a saucepan over medium-high heat, combine the quinoa and water and bring to a boil. Reduce the heat to low, cover, and cook for 15 minutes, or until the water is absorbed. Set aside, covered, to steam for 5 minutes. Fluff the quinoa with a fork and transfer to a bowl. Cover and refrigerate for at least 1 hour, or until chilled.
  2. Add the cranberries, almonds, parsley, and scallions to the quinoa and toss to mix.
  3. In a small bowl, whisk together the lemon, or lime juice, oil, salt, and pepper. Pour the dressing over the quinoa mixture and toss well to combine. The salad can be stored in the refrigerator for 2 to 3 days.
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Vegetable Omelet and 1 Slice of Melon

Looking for a simple way to add vegetables to your breakfast? The classic omelet is just asking for a veggie addition! Pair it with a melon slice and you have yourself a nutritious and filling meal.

Vegetable Omelet and 1 slice of melon
Servings
1
Servings
1
Vegetable Omelet and 1 slice of melon
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. In a small bowl, whisk the eggs with the egg white and set aside.
  2. Coat small nonstick skillet with 1/2 teaspoon of the oil and heat over medium heat. Cook the tomato, onion, and pepper for 4 to 5 minutes, or until tender. Transfer to a bowl.
  3. Wipe the skillet and then coat it with the remaining 1/2 teaspoon oil. Set over medium-high heat. Add the reserved eggs and cook for 2 minutes, lifting the edges of the omelet as it sets and allowing the uncooked egg to flow to the edges of the skillet.
  4. Add eggs to skillet, and cook for 2 minutes, lifting edges with spatula to allow uncooked egg mixture to flow to the edges and cook.
  5. As center of omelet begins to set, spoon the cooked vegetables on one side of the omelet and top with the spinach. Season with the salt. Gently fold 1 side of the omelet over the other. Cook for 1 minute to let the omelet set. Slide the omelet from the skillet to a plate and serve with 1 slice of melon.
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Flank Steak with Arugula

Red meat can be part of a healthy diet as long as you select lean cuts and keep the serving size to 4oz or less. Flank steak is a great way to alleviate your craving for red meat. Adding a a great marinade and garnishing with mixed greens makes this meal a must-try!

Note: On the program, you will eliminate red meat toward the end of week one and throughout the entire second week. After the two weeks end, should you decide to incorporate red meat back into your diet, choose cuts with the least amount of fat (sirloin, tenderloin or T-bone) and keep the serving size to three to four ounces for women and four to six ounces for men. I suggest eating red meat no more frequently than once a week.

Flank Steak with Arugula
Servings
4
Servings
4
Flank Steak with Arugula
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a resealable plastic bag, combine the lime juice, garlic, vinegar, oil, salt and pepper. Add the steak and shake gently to coat. Put the sealed bag in a shallow dish and refrigerate for 10 to 15 minutes.
  2. Preheat a grill pan over medium-high heat. Lift the steak from the bag and let any excess marinade drip off. Discard the marinade. Grill the steak for 5 to 7 minutes on each side for medium-rare or until a thermometer inserted in the center registers 145 degrees F. Transfer the steak to a cutting board and let it rest for 5 to 10 minutes to reabsorb its juices. Thinly slice the steak across the grain.
  3. In a medium bowl, toss the arugula with the vinaigrette. Divide the salad among 4 plates, top with the sliced steak, and serve.
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White Balsamic Vinaigrette Dressing
Makes about 1 cup.
White Balsamic Vinaigrette Dressing
Makes about 1 cup.
Ingredients
Servings:
Instructions
  1. In a jar with a lid, mix together the vinegar, oil, and mustard. Add the salt and pepper, cover with the lid, and shake well before serving.
  2. Refrigerate any leftover dressing for 3 to 5 days. Shake well before serving.
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Banana and Strawberry Medley

This simple snack will leave you feeling refreshed and ready to tackle the rest of the afternoon.

Banana and Strawberry Medley
Servings
1
Servings
1
Banana and Strawberry Medley
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. In a small glass bowl, add alternating layers of bananas and strawberries.
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Radiant Red Juice

Have you been looking for a juice with the perfect mixture of fruits and vegetables? Search no more. This Radiant Red Juice offers an ideal combination that also tastes great!

Radiant Red Juice
Servings
1
Servings
1
Radiant Red Juice
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. In a juicer, juice the berries, apple, celery, cucumber, lemon, and spinach. Serve in a tall glass. If you enjoy your juice cold, pour it over ice.
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Strawberry-Banana Smoothie

Smoothies can make for great breakfast or afternoon snack! Not only can they get the day started right, but they can be the perfect afternoon pick-me-up between lunch and dinner. Additionally, smoothies for breakfast or snack give you a delicious opportunity to reach your daily fruit quota. This “Healthy You” version of the classic Strawberry-Banana Smoothie will alleviate morning and/or afternoon hunger and leave you smiling :)

Strawberry-Banana Smoothie
Servings
1
Servings
1
Strawberry-Banana Smoothie
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. In a blender, combine the strawberries, banana, almond milk, orange juice, and ice cubes. Blend until smooth. Pour into a glass and enjoy.
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