Tag Archives: 21day body makeover

Lemon Turkey Rice and Asparagus (myfitfoods)

Lemon Turkey Rice and Asparagus

  • Servings: 4
  • Difficulty: super easy
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Lemon Turkey Rice and Asparagus (myfitfoods)

I graduated from Texas A&M and I am an admitted unhealthy sports junkie. Embarrassingly I follow a recruiting site for football. A guy was asking the “board” for a chili recipe so I posted a link to mine. I took a bunch of crap for having beans in mine to the point my Texan roots were brought to question. Anyway a guy sent me a message and explained his wife just started a blog. So I naturally went to check it out. It’s called Fit Frugal Mom. Here is the link. http://www.fitfrugalmom.com/

Naturally I bypassed the weight stuff and went to the food section. We have these chains down here where you go in and buy prepared food that is supposed to be healthy and portion controlled. One is called MyFitFoods. Jill and I tried it for a while and they had one dish called Lean Lemon Turkey that I really liked. It’s spicy and lemony. I saw a knock off on her site so decide to try it out with more asparagus than the two spears they put on top.

This really is fast, easy and healthy. It’s spicy and lemony and satisfying. Great for a lunch, pre/post workout or a quick evening meal. It’s not easy on the eyes but is easy on the mouth. I used Slap Ya Mama which is pretty spicy stuff so if you don’t want it as spicy, lay off the cayenne or Slap Ya Mama. I must say it really is exactly like the real thing.

1 lbs of lean ground turkey
4 cups of rice
4 cloves of minced garlic
Juice of two lemons (1.5 for turkey and .5 for asparagus)
zest of one lemon
1 tsp of Slap Ya Mama (cayenne if you don’t have it)
1 tsp of Tony Chachere’s
Black Pepper
Fresh Asparagus

1. In a medium heated cast iron skillet brown your ground turkey. Use a little oil if you need to. Drain if there is any liquid but there might not be given the lack of fat. Add the minced garlic and seasonings and lemon.

2. While your turkey is browning, fire up a second pan on medium heat, add asaparagus and squirt some lemon juice on them. Salt and pepper them and add to a skillet to soften them up.

3. Cook your rice and mix it in with the turkey or use a bowl and serve the turkey over the top of the rice. Your creativity and plating expertise is free to shine here. Serve along side the asparagus.

Garlic Lemon Roasted Salmon and Asparagus with Sweet Peas

Garlic Lemon Roasted Salmon and Asparagus with Sweet Peas

Picked up some nice cuts of fresh Salmon which I love. I am on the 21day body makeover over so I cant have gluten, dairy or even honey or fruit. So I went the lemon garlic Dijon route. Jill isnt following this as strictly as me and she isn’t a fan of salmon like I am so I decided to make a little pasta for her to make a salad and I also added some Parmesan for her.


Now I have prepared salmon incorrectly but learned how to prepare it much better to highlight the greatness of that incredible fish. You really need to to go slowly. If your salmon is oozing white stuff you are desecrating the fish. It’s telling you that your heat is too high and too long. You can sear it and leave it raw inside or go lower and slower like roasting bacon.
2 Salmon filets
2 gloves of pressed garlic
2 tbs of olive oil
1 lemon juiced
1 tbs of Dijon
1 tbs of White wine.
5 green onions
Frozen Peas

1. Whisk together your oil, Dijon, garlic, onions, wine and lemon juice .
Preheat your oven to 350. Line a baking sheet and dip your filets into the dressing coating all sides. Place the filets on the baking sheet and then spoon the mixture on top.
2. I use the same pan for roasting asparagus. and I poured the mixture on top of it as well.

3. Now we are cooking this for about 13 or 14 minutes which keeps the asparagus on the raw / crispy side. If you like yours more tender then put just the asparagus into the over for 15mins. alone before putting your salmon on the baking sheet and cooking it.

4. Heat your peas up in microwave or on stop top. For Jill I cooked some pasta.
Or mix it up like this.

Mexican Chicken and Rice Soup

Mexican Chicken and Rice Soup


Today was the first chilly day of the fall with a docket of great college football games. A spicy soup seemed like the natural choice. Now I just make this up and don’t measure so I’ll do my best to recall how I made it. I will say, I love this stuff and ended up eating it several times over the weekend. It is GF, DF, Paleo but does contain some brown rice (optional).


Package of Organic Chicken Tenderloins
2 containers of Organic Chicken Broth
2 carrots diced
2 stalks of celery
1 Red Pepper
1 Green Pepper
2 Jalapenos
1 Yellow onion (diced)
3 garlic cloves (pressed)
handful of cherry tomatoes
1/2 avocado topping
1 cup brown rice
2 tbs of Ancho Chili Powder
2 tsp of Paprika
1 tsp of cayenne pepper
1 tbs of Mexican Oregano
2 tbs of Happy Tomato Salsa
Kosher Salt and Pepper to taste

1. Go ahead and dice up all your veggies. For the jalapenos I use have as is and then I remove the seeds and spines of the larger half (stem to mid pepper).

2. In a oiled (olive oil and coconut oil) medium-high heated large pot sweat your onions, celery and carrots until the onion is soft and translucent. Add your peppers and garlic and stir carefully ensuring your garlic doesn’t burn.

3. Add your spices and stir for one minute and then add your broth and bring to boil and turn down to a simmer.

4. Cube your chicken and rice and let it simmer for an hour. Add some cherry tomatoes and Happy Tomato Salsa let it simmer for another 30mins. Finally serve with avocado.


Herb Roasted Chicken

Herb Roasted Chicken

Something about roasting things makes them so much better and chicken is no exception. Before fall and winter hit, I harvested some of my herbs to use and marinade the chicken. The butter and coconut oil to also help keep the bird moist. I like to put these in a baking dish small enough to keep them from just touching. I also hit it with chicken broth to keep it moist and from burning on the bottom.

Organic Chicken Breasts
1 clove of minced garlic
1tbs of GF Stone Ground Mustard
1tbs of Organic Butter/Ghee
1tbs of Coconut Oil
Chicken Broth
Kosher Salt and Pepper to taste

Marinate your chicken breasts with the mustard, melted butter and minced herbs for up to 24hrs.
In a 400 degree oven add you chicken to a smaller dish but not touching and your 1tbs of Coconut Oil and cook for 40mins – 50mins. Add chicken stock every 10mins or so to maintain moistness.

Cabbage Patch

Cabbage and Bacon
I love stinky cheeses and stinky greens so when I saw cabbage was an option I thought it would pair well with my chicken.  The bacon I used doesn’t contain nitrates or any other preservatives.

1 head of cabbage
1 onion
2 strips of organic/chem free bacon
1-2 cloves of minced garlic
Organic Chicken broth (use to keep it moist)
Black Pepper

Cook your bacon in a medium heated pot until crispy. Remove but leave the fat at the bottom and add your onions until translucent and then add your garlic and thinly shredded cabbage. Add some chicken stock and let it cook down until tender. Before serving crumble your bacon bits on top.

Note if you are not into bacon you can skip that step and simply replace it with Coconut oil.