Fit & Fabulous After 30

Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice

1 lb (450g) ground chicken (or turkey)
1/2 cup shredded cheese of your choice (mozzarella, cheddar, provolone…)
4 cloves garlic, grated + 2 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon red crushed chili pepper flakes, optional
1 crumbled bouillon cube, optional
1/2 cup chicken stock
Salt and fresh cracked black pepper, to taste
1/2 cup fresh chopped parsley (or cilantro)
3 tablespoons butter, divided
Juice of 1/2 lemon
1 tablespoon hot sauce of your choice (we used Sriracha)
1 medium cauliflower head, grated (or a packet of riced cauliflower)

1. To make the chicken meatballs meal prep: Make cauliflower rice with a large grater or food processor. Transfer to a shallow plate with 1/2 cup water and cook covered in the microwave for 4 minutes.
2. In the meantime, in a large bowl, combine ground chicken, cheese, grated garlic, Italian seasoning, crumbled bouillon cube, red chili pepper flakes, chopped parsley (or cilantro), and black pepper. Mix well with your hands or fork and form medium balls. Arrange on a plate and set aside.
3. Melt 2 tablespoons butter in a large skillet over medium-low heat. Cook the chicken meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside.
4. In the same skillet melt remaining tablespoon butter; then add lemon juice, chicken stock, hot sauce, minced garlic, parsley and red pepper flakes (if you want). Cook for 3 or 4 minutes, stirring regularly until the sauce has reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if you like.
5. Divide cauliflower rice into meal prep containers. Then top with chicken meatballs and garnish with lemon slices. Drizzle a little of the sauce over the meatballs and cauliflower rice, or keep the sauce into small containers. Reheat your chicken meatballs meal prep quickly in the microwave when ready to eat. Enjoy!

Creamy Broccoli Salad with Bacon

4 slices thick-cut bacon
1/4 of a medium red onion, finely chopped (about 1/3 cup)
2 Jalapeños, seeded and diced
1 pound broccoli (1 head), rinsed, and cut into florets
3/4 cup shredded cheddar
1/4 cup mayonnaise
1/4 cup Greek yogurt
1 tablespoon apple cider vinegar
1 tablespoon Dijon mustard
1/2 teaspoon salt and fresh ground black pepper

1. To make the creamy broccoli salad: Cook the bacon until crisp. Drain from fat and chop into small bits.
2. Toss with broccoli, red onion, cheddar, Jalapeño, and bacon, in a large bowl.
3. In a separate bowl, stir the mayonnaise, Greek yogurt, apple cider vinegar, mustard, a pinch of salt, and a few grinds of pepper together. Taste and adjust seasoning if needed.
4. Pour two-thirds of the dressing over the broccoli salad and mix well. If the broccoli salad seems a little dry, add a little more of the dressing. Let stand at least 15 minutes before serving the creamy broccoli salad with bacon. Enjoy!

Garlic Mushrooms Cauliflower Skillet

4 tablespoons unsalted butter (or ghee)
1 tablespoon olive oil
1/2 onion, chopped
1/2 head cauliflower, cut into florets
1 pound (500 g) mushrooms, cleaned
2 tablespoons low sodium vegetable stock
1 teaspoon fresh thyme leaves, chopped
2 tablespoons fresh parsley, chopped
4 cloves garlic, minced
Salt and pepper, to taste

1. To make the sauteed cauliflower and mushrooms skillet: Heat the butter and oil in a large pan or skillet over medium-high heat. Sauté the onion until softened (about 3 minutes).
2. Add the mushrooms and cook for about 4-5 minutes on all sides. Make sure the mushrooms render as much moisture as possible. Brown them a little more if necessary, to avoid the side dish becoming soggy at the end. Keep an eye on it so they don’t burn either 😉
3. Once mushrooms are well browned, add cauliflower florets. Cook until golden and crispy on the edges, about 8-10 minutes. Veggies must be well browned.
4. Pour in the vegetable stock and cook for 2 minutes, to reduce the sauce slightly.
5. Add thyme, 1 tablespoon of parsley, and garlic. Cook the mushrooms and cauliflower for half a minute, until fragrant. Season generously with salt and pepper, to taste, sprinkle with remaining parsley, and serve the garlic butter mushrooms and cauliflower skillet immediately.

Pineapple BBQ Baked Chicken Foil Packets in Oven

4 skinless, boneless chicken breasts
2 cups pineapple chunks (we recommend fresh apple, but frozen is fine too)
1 red bell pepper, diced
1 green bell pepper, diced
Coarse salt and fresh cracked black pepper, to taste
For the sauce
1/2 cup of your favorite prepared bbq sauce
3 clove garlic, minced (or 2 teaspoons dried garlic)
1 1/2 teaspoon smoked paprika
2 tablespoons olive oil
1 jalapeño, sliced
2 tablespoons fresh lemon juice
1 teaspoon dried oregano
Chopped cilantro, to taste

1. To make the baked chicken foil packets: Pre-heat your oven to 350°F (180°C). Lay four 12×12 inch (30×30 cm) squares of foil out on your work surface. Place pineapple chunks, and bell peppers in the middle of each piece of foil. Season with salt and pepper, then top with each chicken breast. Season chicken with salt and pepper generously.
2. In a bowl, combine bbq sauce, olive oil, paprika, minced garlic, lemon juice, oregano, cilantro, and jalapeño. Divide the sauce over each chicken pack and sprinkle with additional chopped cilantro.
3. Fold the foil over the chicken and vegetables to close off the pack, pinch the ends together so the pack stays closed.
4. Transfer the chicken foil packs to a baking sheet and bake for 35-40 minutes or until chicken is cooked through and veggies are tender. When chicken is done, carefully open the foil packs, drizzle with more sauce and broil for 1 or 2 minutes to crisp up the chicken.
5. Serve the baked chicken foil packets immediately, garnished with more cilantro. Enjoy!

Sauteed Green Peas and Bacon

1 bag (10oz – 350g) of frozen green peas, thawed
2 1/2 ounces bacon, cut into matchsticks
1 large shallot, halved and sliced
1/4 teaspoon freshly ground black pepper
1/4 cup low-sodium vegetable broth

1. To make the peas and bacon: Heat the olive oil in a medium (10-inch/25-cm) sauté pan, add the bacon and shallot, and cook over medium heat for 5 to 7 minutes, occasionally stirring, until the bacon is crispy and the shallot is tender. Spoon out any excess bacon fat.
2. Add the frozen peas and 1/4 teaspoon of pepper and cook over medium-low heat for 4 to 5 minutes until the peas are hot. Deglaze the pan with vegetable broth and let the sauce reduce a little. Adjust seasoning if necessary, and immediately serve the sauteed green peas and bacon. Enjoy!

Crockpot Creamy Garlic Pork Chops with Mushrooms and Potatoes

4 – 5 pork loin chops, boneless
1 1/2 lb (600g) yellow potatoes, peeled and diced
2 cup mushrooms, chopped
1 medium onion, minced
1 tablespoon olive oil or butter
6 cloves garlic, minced
1 cup heavy whipping cream
4 oz (120g) cream cheese, softened
1/2 cup (120ml) chicken broth
3/4 cup grated parmesan cheese
1 tablespoon Italian seasoning
1 teaspoon crushed red chili pepper flakes, optional
Sea salt and fresh cracked black pepper

1. To prepare your crockpot pork chops recipe: Arrange diced potatoes in the bottom of your slow cooker and sprinkle with cracked pepper.

2. Heat oil or butter in a medium saucepan over medium heat. Add garlic and saute for about a minute, until fragrant. Add the heavy cream, cream cheese and chicken broth. Bring to a gentle simmer, then set heat to low and simmer for about 10 minutes. The sauce should thicken enough to coat the back of a spoon. Lower the heat and whisk in the Parmesan cheese, little by little until smooth. Add Italian seasoning and adjust seasoning for the cream sauce if needed. You might want to add more liquid if you feel the cream sauce is too thick.

3. Meanwhile, season the pork chops with salt, then quickly sear the pork chops in a hot skillet with a tablespoon oil on both sides, until brown on the edges. Arrange the pork chops on top of the potatoes in the slow cooker.

4. In the same skillet, sauté the sliced mushrooms with onion, scraping the brown bits from the pork chops. Add a little oil if needed. Add the mushrooms and onion on top of the pork chops and potatoes in the slow cooker.

5. When the cream sauce is ready, pour evenly over the pork chops, mushrooms, and potatoes in the CrockPot. Try to get as much sauce as possible on top of the pork chops and less on the bottom.

6. Cook your crockpot pork chops for 3-4 hours on HIGH or 6-8 hours on LOW. Serve your CrockPot pork chops and potatoes immediately, garnished with red chili pepper flakes, chopped parsley, and grated parmesan if you like. Enjoy!

Honey Garlic Butter Roasted Carrots

2 pounds carrots, rinsed
5 tablespoons butter
4 garlic cloves, minced
2 tablespoons honey
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
Chopped fresh parsley, for garnish

1. To prepare the honey garlic butter roasted carrots Recipe: Preheat your oven to 425°F (220°C). Lightly oil a baking sheet and set aside. Quarter the carrots lengthwise, keep them attached near the base of the stem. This will help cook carrots faster, plus it’s cute!

2. Melt butter over medium heat in a saucepan. Add garlic and cook for 3 minutes, or until lightly browned, stirring very frequently. Make sure not to burn the garlic. Remove from heat and stir in honey and whisk to combine.

3. Arrange carrots on the prepared baking sheet and brush them with the honey garlic butter sauce. Toss carrots to coat them evenly and arrange them in one layer. Sprinkle with salt and pepper and bake for 15 minutes, or until carrots are tender.

4. Remove roasted carrots from oven and transfer to a serving plate. Adjust seasoning if necessary and serveth honey garlic butter roasted carrots garnished with fresh chopped parsley. Enjoy!

Slow Cooker Creamy Crack Chicken Soup

2 boneless skinless chicken breasts
6 cups low-sodium chicken broth
1 cup cooked chopped bacon
1 (1-oz) packet ranch seasoning & salad dressing mix
1 teaspoon cumin
1 tablespoon chili powder
1 teaspoon garlic powder
1 (8-oz) package cream cheese
1 cup shredded cheddar cheese
2 cups baby spinach
1 scallion, chopped for garnish

1. To make the slow cooker cream cheese crack chicken: Add the chicken, cream cheese, ranch seasoning, cumin, chili powder, and garlic powder to a 6-quart slow cooker.

2. Add chicken broth, cover with the lid, and set to cook on LOW for 6-8 hours.

3. Remove the cooked chicken from the slow cooker and shred with 2 forks. Return to the slow cooker.

4. Stir in spinach and cheddar cheese into the sauce. Mix with a spoon until cheese is melted and spinach has wilted.

5. Add crispy bacon and garnish with freshly chopped scallion. Serve the slow cooker cream cheese crack chicken soup immediately. Enjoy!

Baked Four Cheese Garlic Spaghetti Squash

1 large spaghetti squash
5 garlic cloves, minced
1/2 cup water
1 chicken bouillon cube, crumbled (a good alternative to salt that gives a fuller body to the filling)
1 cup heavy cream
1 cup of Four-Cheese Italian White Cheese Blend (Mozzarella, White Cheddar, Provolone, Asiago)
Fresh thyme
Fresh ground pepper (buy whole peppercorns, the flavor is 300% better when you crack them straight from the pepper mill at the last minute)
Parsley or chives or green onions, finely chopped

1. Preheat your oven to 400°F(200°C). Grab your spaghetti squash firmly and chop off the tip and tail. Cut in half length-wise and scoop out the innards and seeds. Place both halves on a baking sheet, maintained by a small foil ring to ensure stability. Sprinkle fresh cracked pepper over each half.

2. In a large bowl, combine minced garlic, heavy cream with 1/2 cup water, crumbled bouillon cube, chives, and fresh thyme. Mix well.

3. Sprinkle a first layer of grated cheese in the cavities of each squash halves. Divide the cream mixture on top of cheese in each halves, then top with additional cheese.

4. Roast in the oven for 40 to 50 minutes, or until the flesh of the spaghetti squash is very tender when poked with a fork. Remove from oven and serve immediately.