Orange Chicken Vegetable Stir-Fry

Ingredients
Sauce:
1/2 cup orange juice
2 tablespoons soy sauce
2 tablespoons rice vinegar
1 tablespoon oyster sauce
1 tablespoon orange zest
2 large cloves garlic
1 teaspoon minced ginger
optional sweetener like sugar, honey, agave, etc.
Stir-fry:

1 pound chicken tender cut into cubes
salt and pepper
3 tablespoons corn starch
4 cups chopped vegetables such as broccoli, carrots, celery, mushroom, snap peas, etc.
olive oil
1/2 cup medium yellow onion, chopped

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Instructions
Blend all the ingredients for the sauce in a blender or food processor for 10 seconds.
Taste the sauce and add your choice of sweetener to your liking.
Blend again for a few more seconds.
Heat the sauce in a large skillet on medium-high heat for 5 minutes. Carefully transfer the sauce to a heat proof bowl.
Rinse the skillet clean.
Season the chicken with salt and pepper.
Add the corn starch and massage the chicken with your hands.
If using fresh broccoli or green beans, boil the broccoli for 3-5 minutes until soft enough to pierce with a fork yet firm.
Transfer the vegetables to a plate lined with a paper towel.
Wipe down the skillet until dry.
Heat approximately 1 tablespoon of oil in the skillet on medium-high heat.
Cook the onion and chicken until the chicken is cooked through, approximately 3-4 minutes.
Add the remaining vegetables and stir-fry them together for 2 minutes.
Slowly add a few tablespoons of sauce while stirring the vegetables and chicken.
Continue to add the sauce a few tablespoons at a time, allowing about 15 seconds between each addition to allow sauce to slightly cook down.
Spoon the stir-fry over a bowl of hot rice. Serve immediately.

Banana Split Dessert

1 stick butter, melted
1 box graham cracker crumbs
1 stick butter, softened
2 eggs
2 cups confectioners' sugar
5 bananas, sliced
1 (15 ounce) can crushed pineapple, undrained
1 (16 ounce) container Cool-Whip, thawed
1 (4 ounce) jar maraschino cherries, stemmed
1/2 cup pecans, chopped
Chocolate Syrup, optional

Cake sprinkles

In a 9x13 glass or porcelain dish, combine 1 stick of melted butter and graham cracker crumbs. With a fork, incorporate the butter until the crumbs are coated. Firmly press into a crust in the bottom of the pan.

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In a medium bowl, cream together the other stick of softened butter eggs, and confectioners' sugar; beat for 15
minutes. Spread evenly on the graham cracker crust. Layer banana slices evenly on top of butter/sugar mixture; layer pineapple on top of the bananas. Evenly spread the Cool-Whip and garnish with cherries, sprinkles and pecans. Drizzle optional chocolate syrup over the top. Refrigerate at least 2 hours or overnight. Keeps well refrigerated for about a week.

My Go To 21 Day Fix Grocery List

Ahhh Sunday!!! For so many people, including myself. Today is a day to prep for the week. Now before i start, I am not one that gets crazy into prep. Yes, my schedule is crazy, but i do have some flexibility. Here is how i plan:

I plan around my schedule. If i know that i am going to be on the road most of the day or out of the house and busy, i prep for that day so i am not grabbing on the go or snacking along the way.
My general prep plan is washing and chopping fresh veggies to get ready to cook them on the day i plan to eat them. Washing and chopping fruit so it’s easy to grab and go. As well as baking chicken in bulk for salads, wraps or even just a meal.


Honestly, i keep my meal prep super simple. So of course, i keep my grocery list really simple as well. Every week i go shopping, this is the BASIC list i go off of. If my family requests a special meal during the week or i plan on trying a new recipe so that i can blog it (i try to do one a week) then i add to the list. — Of course, i add things for my son to snack on as well as take to school with him!

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I am gearing up to start another round of 21 Day Fix this month. ** it’s JUST the right amount of time before i have to try on my wedding dress again for another fitting. If you are following my journey at all, you know i tried on my dress 9 weeks ago and it was way too small! EEEK. So i have until June 7th or else it has to be taken out. And i don’t want it taken out, i mean I HAVE UNTIL OCTOBER!!! I CAN DO IT.

If you want to join me in our private group as i do it for extra accountability and fun, Fill out the form below! I love having people to do it with for accountability!
source:http://fitpossiblecoach.com/2016/05/my-go-to-21-day-fix-grocery-list/

5-Day NO Sugar Challenge

Congrats on accepting the FitMenCook 5-Day No Sugar Challenge! I once read an article that suggested it was easier for people to give up sex than it was to give up sugar. And if you think about it, they may be right since added sugar is everywhere!




GOAL FOR THE NEXT 5 DAYS:

Learn how to find natural, sustainable ways to satisfy our sweet tooth. We want to equip ourselves with ideas and tools that will help us kick our daily dependence on added sugars and sweeteners that are mostly found in processed foods.

OUTCOMES

We’ll be able to see how our bodies respond – physically and mentally – to a drastic reduction in added sugar.
We’ll also understand just how much processed food we are eating that we could actually be substituting with natural foods.


FOODS TO AVOID

No products with ADDED sugar. Yes, this may include some protein bars, protein shakes and…some nut butters. NOOOOOOOOO!!!
Remember, this is added sugar, not sugars naturally occurring in foods. Keep in mind that nearly all food has some amount of natural sugar in it – those are fine. It’s the added sugar we do not want.
TIP: Do not to look at the sugar content of food; rather, check the ingredient list and see if sugar or sweetener has been added.
Sugar is known by different names, so read the labels and avoid products with names such as:
High fructose corn syrup
Agave
Evaporated cane juice
Aspartame
Hydrogenated starch
Invert sugar maltose
Lactose
Mannitol
Crystalline fructose
Maltose
Sucrose
Dextrose
Brown rice syrup
Maltodextrin
Saccharine
Here is a list with other names for sugar

No artificial sweeteners. That means no to Truvia, Sweet One, Sweet ‘N Low, Splenda, Equal, Nutrasweet, etc.

No ADDED natural sugars or sweeteners. This includes honey, syrup, coconut sugar, Stevia in the raw, xylitol, etc.

Remember, check the ingredient label to determine if what you’re about to eat satisfies the requirements for this challenge. Nearly all food has sugar so focus on what sugars or sweeteners have been ADDED to the food.

ACCEPTABLE FORMS OF SUGAR:

Fresh vegetables and fruits
Naturally dried fruit ONLY IF the label does not have any added form of sugar.

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source:http://fitmencook.com/5-day-no-sugar-challenge/

19 low carb meals you can (almost) make without a recipe

I’m always looking for easy, low stress recipes to help me stay on track.  Even though I love to cook, sometimes I just wanna eat! Sound familiar?  Well, I decided to make a post with all my favorite “no recipe” meals so I would have them all in one place.  Most of these recipes require pretty basic ingredients.  Check them out and add to your grocery list the items you don’t normally keep on hand.  Then you can tackle the week with fork in hand and low carb confidence ~(insert picture of yourself on a mountain top looking superhero-like).



1.Patty Melt Wraps- cook up a pan of cheeseburgers and wrap them in lettuce leaves instead of buns.

2.Grilled Chicken Salad- grill chicken tenders and add to salad bowl of lettuce, tomatoes, cheese, low carb dressing.  Top with a few avocado chunks if desired.

3.Baked Fish and Oriental Salad- season fish filets with old bay seasoning and bake at 400 degrees until cooked -about 20 minutes.


 Add low carb Asian dressing to a bag of slaw mix- toss in a few roasted chopped peanuts and toasted crushed ramen noodles for crunch as desired.

4.Zoodles and Meatsauce- brown ground beef or ground turkey and add low carb spaghetti sauce or a can or seasoned tomatoes.  Serve over a bed of zucchini noodles.  Top with parmesan cheese as desired.

5.Flatbread Pizza- start with a low carb flatbread or tortilla and add leftover chopped meats, chopped veggies, olives and cheese.  Bake at 375 degrees until cheese melts.

6.Veggie Omelet- coat a skillet with olive oil and saute veggies such as peppers, onions, tomatoes, spinach.  When veggies are tender remove and add a few slightly beaten eggs and cook until set.  Top with veggies and cheese as desired.

7.Chef’s Salad- add chopped turkey, ham, bacon, cheese to your lettuce and tomato salad.

8.Grilled Steak & Veggie Platter- grill your favorite cut of steak alongside veggies like onions, peppers, squash, zucchini, etc.

9.BLT Wraps- Crispy bacon and sliced tomatoes rolled up in a large lettuce leaf. (Add mayo as desired.)

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10.Egg Roll Bowl- lightly coat a wok with oil and heat ground pork or sausage until fully cooked.  Remove and drain excess fat from wok.  Add a bag of slaw mix to wok and sprinkle with soy sauce, ginger and sesame oil (as desired).  Cook until slightly wilted then add meat back to slaw mix and toss.

11.Kabobs- thread skewers with chunks of your favorite meat and veggies.  Season with salt and pepper or brush on your favorite low carb marinade.  Grill until meat is cooked.  (Check temp with thermometer.)

12.Chicken Cordon Bleu Bake- lightly coat an oven proof skillet with oil and cook just until chicken tenders are brown- (tenders will finish cooking in oven). Arrange tenders in skillet and top with a smear of cream cheese, some diced ham and a sprinkle of cheddar cheese. Bake at 375 degrees until chicken is fully cooked about 15-20 minutes.  Serve with a salad or steamed veggie.

13.Baked Eggs in Ham Cups- line muffin cups with a ham slice. Drop an egg in and bake at 400 degrees until egg is cooked- about 15-20 minutes.

14.Fajitas in a Flash- place chopped peppers, onions and chicken tenders in a baking pan. Sprinkle with fajita spices and a dash of olive oil and bake at 400 degrees until chicken is fully cooked and veggies are tender- about 30-35 minutes.

15.Herbed Chicken and Veggie Bake- Add chicken pieces to a baking pan and sprinkle with your favorite herbs, add veggies like carrots, peppers,etc and bake at 375 degrees until chicken is fully cooked- about 45 minutes.

16.Philly Cheesesteak Bowl- Add 1-2 teaspoons olive oil to skillet and saute chopped peppers and onions with ground beef or thin sliced leftover steak until veggies are tender.  Sprinkle with worcestershire sauce and top with your favorite white cheese.

 17.Chicken Salad (make your own or check label for carbs if prepared)- serve in lettuce cups or on sliced cucumbers.

18.Stuffed Mushroom Pizzas- stuff portabello mushrooms with low carb tomato sauce, cooked sausage, pepperoni, cheese. Place in 350 degree oven and bake until mushroom is tender- about 15-20 minutes.

19.Taco Salad Bowl- brown and crumble ground beef and sprinkle with cumin and chili powder or taco seasoning mix as desired. In large salad bowls,  layer lettuce, tomatoes, meat, cheese, avocado, sour cream, low carb salsa. Crisp a low carb tortilla in the oven and cut into strips- add a few strips to each salad if desired.
source:http://easyhealthllc.com/diabetes/19-low-carb-meals-you-can-almost-make-without-a-recipe/