Lemon Shrimp w/ Orzo & Peas (21 Day Fix Approved)

Submitted by: Jessica Cunha

Serves 3

21 Fix Containers: 1 Green, 1 Red, 1 Yellow, 1 teaspoon

Ingredients:

  • 1/2 lb large peeled/de-veined shrimp
  • 1 1/4 cup cooked small whole wheat pasta, like orzo
  • 3 cups frozen peas (cut cooking time in half from package directions)
  • 1/4 cup whole wheat panko breadcrumbs
  • zest of 1 lemon
  • juice from 1 1/2 lemons, divided
  • 3 tsp extra virgin olive oil
  • salt and fresh cracked pepper, to taste
  • onion and garlic powder, to taste

Preheat oven to 375.

Mix the breadcrumbs, juice from 1 lemon, the olive oil and seasonings in a medium bowl.  Toss the cleaned shrimp in the breadcrumb mixture and place on a small baking dish.  Cook in the oven until the shrimp turn pink, about 10 minutes.

While the shrimp cooks, warm the pasta, peas, juice of 1/2 lemon, and lemon zest in a small pan on the stove on medium-low heat (or on low power in the microwave).  Add additional seasoning if desired.

Divide the orzo/pea mixture into 3 portions and serve with approximately 3 shrimp per serving (1 red container of shrimp per serving).

Lentil Soup (21 Day Fix Approved)

Submitted by Jessica Cunha

3/4 cup serving = 2 yellow (179 calories)

(12 servings of 3/4 cup each)

Prep Time = 10 minutes     Cook Time = 36 minutes

Ingredients

  • 1 Tbs olive oil
  • 3 medium onions, chopped
  • 2 cloves of garlic, minced
  • 2 medium carrots, chopped
  • 1 lb dry lentils, sorted and rinsed
  • 6 cups low sodium veggie broth
  • salt and pepper, to taste

Heat the oil in a large soup pot over medium-high heat.  Add the onions, garlic and carrots – cook5-6 minutes, stirring frequently, until onions soften.

Add the lentils and broth, then bring to a boil.  Reduce the heat to medium and cook, covered, at a gentle boil for 30 minutes, or until the lentils are soft.  You can add warm water if the soup becomes to thick.

Season with salt and pepper, then serve!

Broccoli Tots (21 Day Fix Approved)

Submitted by Jessica Cunha

7 bites = 1 green, 1/2 red, 1 blue, 1/2 yellow

Ingredients:

  • 12 oz broccoli florets
  • 3 egg whites
  • 2/3 cup reduced fat sharp cheddar cheese or mozzarella, grated
  • 1/2 cup seasoned breadcrumbs
  • salt and pepper, to taste

Preheat oven to 400 degrees and cover a cookie sheet with parchment paper or aluminium foil.

Partially cook the broccoli in a pot of boiling water for 1 minute.  Rinse under cold water and drain well, then dry with paper towels.  Using a food processor, finely chop the broccoli and put into a bowl.  Add the other ingredients and combine well.

Using a tablespoon, scoop the mixture into your hand and form into a ball.  Place the balls on the cookie sheet and slightly flatten.  Bake for 16-18 minutes, flipping them half-way through the baking process.

Makes about 28 tots.

Tuscan White Bean Soup

Submitted by: Jessica Cunha

Original Credit: Judith Barrett, Saved by Soup

Serves 6

Ingredients:

  • 2 tsp olive oil
  • 1 medium onion, finely chopped
  • 2 large garlic cloves, pressed or finely minced
  • 4 cups cooked or canned cannellini beans (or other white beans of your choice)
  • 2 cups canned diced tomatoes with their juices (I prefer “fire roasted” versions for added flavor)
  • 1 fresh sage leaf, whole
  • 4 cups vegetable broth
  • salt and freshly ground pepper, to taste
  • 1/4 cup chopped fresh parsley

Heat the oil in a large soup pan over medium-high heat and add the onion and garlic, cooking until the onion softens, about 2-3 minutes.  Stir in the beans, tomato, and sage leaf.  Add the broth and bring the soup to a boil.  Reduce heat and cover the pan, simmering the soup for 20 minutes.  Carefully remove the sage leaf and discard.  At this point, you may serve soup whole, or partially or totally blend the soup with an immersion blender or traditional blender (be careful when using a traditional blender, as hot soup will expand while blending – blend soup in batches).  Before serving, add salt and pepper, to taste, and the fresh parsley.

218 cal, 2.6 g of fat

Fennel & Broccoli Soup

Submitted (and adapted) by: Jessica Cunha

Original Credit: Judith Barrett, Saved by Soup

Serves 6

Ingredients

  • 2 tsp olive oil
  • 1 large onion, diced
  • 1 small fennel bulb, trimmed of stalks and leaves, roughly chopped
  • 1 medium sized potato (I prefer golden potatoes), peeled and cut into 1-inch cubes
  • 6 cups of vegetable broth
  • 2 cups of broccoli florets, roughly chopped
  • salt and freshly ground black pepper, to taste
  • 2 Tbs fresh chopped dill

Heat the oil in a large soup pot over medium-high heat.  Add the onion and fennel and cook 3-5 minutes to soften.  Add the potatoes and veggie broth.  Partially cover the soup pot and simmer for 20 minutes.  Use an immersion blender or blend in batches in the blender until smooth (be careful when using a blender – hot liquids will expand as they blend).  Add the broccoli to the blended soup and return the pot to the heat to cook the broccoli for another 5-10 minutes.  Add salt and pepper to taste.  Before serving, garnish with the fresh dill.  You can also add a little grated parmesan cheese.  Enjoy!

74 cal, 2.2 g of fat

Lime Quinoa

Submitted by: Nicole Cabral

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • 1/4 tsp salt
  • 1/2 tsp black pepper
  • 2 tsp coconut oil
  • zest and juice from 2 limes

Directions:

Rinse quinoa in a fine sleeve and then transfer to a medium pot. Add all of the ingredients except for the lime zest and juice and bring to a boil. Reduce the heat to low and simmer 15-20 minutes, covered, until the water is absorbed. Add the lime juice and zest. Fluff with a fork.

 

Chipotle Chicken

Submitted by: Nicole Cabral

Ingredients:

  • 1.25 lbs of chicken breast tenders
  • 2-3 tsp chipotle powder (to your taste)
  • 1 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 2 tbsp dijon mustard
  • 2 tbsp chopped cilantro
  • 2 garlic cloves, minced
  • 1/4 tsp black pepper
  • 1.5 tbsp honey or 1/2 tbsp stevia

Directions:

Combine all of the above ingredients into a sealed container or ziploc bag and marinate the chicken in the refrigerator for several hours.

Heat a large, non-stick skillet over medium heat. Pour the chicken and the marinade into the skillet and cook until browned on both sides and the chicken is cooked through. About 4 -5 minutes on each side.

Seasonal Fruits & Veggies

Winter
Apples, Pears
Beets, Brussels Sprouts, Cabbage, Carrots, Celery, Garlic, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Pumpkins, Radishes, Sprouts, Sweet Potatoes, Turnips, Winter Squash

Spring
Apples, Sweet Cherries, Strawberries
Asparagus, Beets, Broccoli, Broccoli Rabe, Cabbage, Carrots, Cauliflower, Chard, Collards, Herbs, Kale, Mushrooms, Onions, Parsnips, Potatoes, Radishes, Rhubarb, Salad Greens, Spinach, Sprouts, Sugar & Snap Peas, Sweet Potatoes, Winter Squash

Summer
Apples, Blackberries, Blueberries, Cranberries, Grapes, Nectarines, Peaches, Pears, Plums, Raspberries, Strawberries, Sweet Cherries, Watermellon
Beets, Broccoli, Broccoli Rabe, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Chard, Collards, Corn, Cucumbers, Eggplant, Edamame, Fennel, Garlic, Green Beans, Herbs, Kale, Kohlrabi, Leeks, Mushrooms, Onions, Peppers, Potatoes, Pumpkins, Radishes, Salad Greens, Spinach, Sprouts, Summer Squash, Sweet Potatoes, Tomatillos, Tomatoes, Turnips, Winter Squash

Fall
Apples, Cranberries. Grapes, Nectarines, Peaches, Pears, Plums
Beets, Broccoli, Broccoli Rabe, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Chard, Collards, Edamame, Fennel, Garlic, Herbs, Kale, Kohlrabi, Leeks, Mushrooms, Onions, Parsnips, Peppers, Potatoes, Pumpkins, Radishes, Salad Greens, Spinach, Sprouts, Sweet Potatoes, Tomatillos, Turnips, Winter Squash

ALL YEAR
Apples, Beets, Cabbage, Carrots, Mushrooms, Onions, Potatoes, Radishes, Sprouts, Sweet Potatoes, Winter Squash