Favorite Healthy Recipes of Texas Fit Chick Trainers (2024)

Shared by TFC Personal Trainer Trina Harris ~ AnnaTexas Fit Chicks

Dark Chocolate Almond Clusters

I cup plus 3 tablespoons dark chocolate chips

Dried cherries (optional)

1 ½ cup whole raw almonds

Handful coconut shavings

1. Line a baking sheet with parchment paper. Start melting dark chocolate in a pan on low heat. If you want the sweet cherry taste add the cherries to the chocolate now.

2. Place a teaspoon of melted chocolate on parchment paper; top with a small handful of almonds. Drizzle almonds with one tablespoon melted chocolate. Repeat process with remaining almonds and chocolate until your pan is full.

3. Sprinkle with coconut if you wish and refrigerate for 10 minutes.

Makes 32 pieces

Shared by Aimee Storm ~ NW Frisco Texas Fit Chicks Boot Camp

Sweet Potato Fries

1 Sweet Potato

1t olive oil

1t brown sugar

1. Pre-heat oven to 425

2. Slice potato into fries, leaving skin on

3. Toss potato with brown sugar and olive oil

4. Lightly spray pan - place on cookie sheet in oven

Bake at 425 for 13 minutes. Flip fries on sheet, placing them back in oven for another 14 minutes, toss and let cook for an additional 5 mins. Serves 1 ~ enjoy!

Quinoa + Spinach Salad Recipe

with Grape Tomatoes, Feta

This naturally gluten-free salad is dairy-free vegan. If you eat dairy food, a crumble of goat cheese or feta would be fabulous and you can be creative and additional vegetables. Recipe by: http://glutenfreegoddess.blogspot.com/

Ingredients:

Extra virgin olive oil

1 clove garlic, minced

About 1/2 to 2/3 cup cooked quinoa per person

1 generous cup washed organic baby spinach leaves per person

A handful of organic grape tomatoes per person, halved

1 scallion per person, washed, sliced

Sea salt and fresh ground pepper, to taste

Sprinkle of fresh or dried herbs- parsley, thyme, basil, or mint

Tiny sprinkle of nutmeg

Squeeze of fresh lemon juice or rice vinegar

Instructions:

Gently heat a large pan (I used a wok). Pour in some extra virgin olive oil. Add the garlic; stir and warm the oil for a minute. Add the cooked quinoa and heat through. Add the baby spinach leaves, tomatoes and scallions. Season with sea salt and fresh ground pepper. Sprinkle with nutmeg and herbs. Stir to mix. Sprinkle with lemon juice and stir. When the spinach begins to wilt remove from heat (I don't like soggy spinach so I cook this very quickly).

*You can also make this a cold salad as well. Cook quinoa add chopped spinach and vegetables then chill in the refrigerator

Shared by TFC Personal Trainer, Elizabeth Beshear ~ Allen Texas Fit Chicks

THREE CHILE-DUSTED-SHRIMP W/ QUICK CORN RELISH

3 1/2 teaspoons sugar, divided

2 teaspoons chili powder

1 teaspoon ancho chile powder

1/4 teaspoon chipotle chile powder

1/2 teaspoon salt, divided

1 1/2 pounds peeled and deveined large shrimp

5 teaspoons olive oil, divided

1/2 cup chopped onion

1/2 cup chopped red bell pepper

2 teaspoons bottled minced garlic

2 teaspoons bottled minced ginger

1 (10-ounce) package frozen whole-kernel corn

1 1/2 tablespoons cider vinegar

1/2 cup chopped green onions

Preparation

Combine 2 teaspoons sugar, chili powder, chile powders, and 1/4 teaspoon salt in a shallow dish. Add shrimp to spice mixture; toss well to coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1/2 cup onion, bell pepper, garlic, and ginger to pan; sauté 3 minutes. Add remaining 1 1/2 teaspoons sugar and corn to pan; cook 3 minutes, stirring occasionally. Stir in vinegar; cook 30 seconds. Transfer corn mixture to a bowl; stir in remaining 1/4 teaspoon salt and 1/2 cup green onions.

Wipe pan with a paper towel. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add shrimp to pan; sauté 3 minutes or until done, turning once. Serve with corn mixture.

Shared by TFC Personal Trainer Tia Laskey ~ Plano Evening Texas Fit Chicks

We hope you enjoy these recipes from the training team at Texas Fit Chicks Boot Camp!
To learn more about our program, feel free to visit us on the web: www.texasfitchicks.com

Protein Pancakes

Ingredients (Serves 1)
1/4 cup oats {regular or quick}
1 egg or 1/4 cup egg substitute
1/4 cup low-fat cottage cheese
1/8 tsp baking powder
1 tsp honey, optional

For extra protein LeighAnne and Meridith add 1/2 scoop vanilla whey protein and 1/4 cup vanilla unsweetened almond milk (if mixture is too thick after whey is added)
Instructions
Add all of the ingredients to a food processor or blender. Blend until completely combined and smooth. Let sit for at least 5 minutes.
Heat a large non-stick skillet or griddle over medium heat.
Add pancake batter to pan {it makes about two regular sized pancakes}. Cook for about 3-4 minutes or until tiny bubbles form on the top of the pancake.
Flip and cook another 2-4 minutes until done.
Serve with a little real maple syrup and/or a small pat of butter.
Enjoy!

Shared by TFC Trainers LeighAnne Maloy & Meridith Bowling ~ Mckinney Texas Fit Chicks

BBQ Pulled Pork Sandwich using Chicken Breast

Chicken
1 pound of boneless, skinless chicken breast tenders
Spice Rub
1.5 tablespoons paprika
1/8 teaspoon smoked paprika
1/2 tablespoon garlic powder
1/2 tablespoon dark brown sugar
1/2 tablespoon dry mustard
1 1/2 teaspoons salt

• Mix all of the spices together in a small bowl & reserve in a spice shaker

BBQ Sauce (adapted from foodnetwork.com)
1 cup ketchup
1/2 cup water
1/4 cup apple cider vinegar
2 1/2 tablespoons light brown sugar
2 1/2 tablespoons sugar
1/4 tablespoon fresh ground black pepper
1/4 tablespoon onion powder
1/4 tablespoon ground mustard
1/2 tablespoon fresh lemon juice
1/2 tablespoon Worcestershire sauce
• In a small saucepan, combine all ingredients.
• Bring mixture to a boil, reduce heat to simmer.
• Cook uncovered, stirring frequently, for 1 hour 15 minutes.

Directions
• Using 1 tablespoon of the spice mixture, rub onto the chicken breast, coating each piece evenly. Then place in a ziplock bag & refrigerate for about 30 minutes to an hour
• Preheat oven to 350 degrees
• Lay chicken onto a large, baking sheet lined with parchment paper
• Season with an additional tablespoon of the spice rub mixture
• Bake for 20-30 minutes (Oven times vary, and chicken breast is notorious for having the potential to be kind of dry, so you don’t want to overcook it. After 20 mins., keep an eye out. Mine was fully cooked & juicy after 24 minutes.)
• Remove chicken from oven.
• When cool enough to handle, chop coarsely to your liking. I pulsed the chicken in the food processor for a better “pulled” consistency.
• Add the chicken to a bowl, (season with additional salt & pepper to taste, if necessary)
• Fold in a bit of the BBQ sauce to your liking
• Spoon pulled BBQ chicken onto a soft, toasted bun

Shared by TFC Trainer Titia Sivils ~ Plano Texas Fit Chicks Boot Camp

Maple-Mustard Glazed Chicken

Ingredients

2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup fat-free, lower-sodium chicken broth
1/4 cup maple syrup2 teaspoons chopped fresh thyme
2 medium garlic cloves, thinly sliced
1 tablespoon cider vinegar
1 tablespoon stone-ground mustard

Preparation

1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned. Remove chicken from pan. Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly. Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400° for 10 minutes or until the chicken is done. Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.

Shared by TFC Trainer, Debbie McVittie ~ East Allen Texas Fit Chicks

Garlic Shrimp with White Beans and Tomatoes

1 pound medium peeled and deveined shrimp
4 tablespoons olive oil, divided
1 teaspoon pimenton (smoked paprika)
3 garlic cloves, minced and divided
1/2 teaspoon hot red pepper flakes
1 bay leaf, broken into pieces
1 14.5-ounce can petite-diced tomatoes, drained
1 tablespoon tomato paste
2 15-ounce cans white beans, drained
1 cup chicken broth
2 tablespoons chopped fresh parsley

Heat a large skillet over medium-high. Toss shrimp with 1 tablespoon oil and pimenton. Add shrimp to skillet; sauté 1 to 2 minutes; add half the garlic the last few seconds of cooking. Spoon shrimp into a bowl and set aside. Return skillet to heat; add 2 tablespoons oil, pepper flakes, bay leaf, and remaining garlic. Cook till garlic is golden, a few seconds. Add tomatoes; cook till most of the liquid evaporates, 2 minutes. Add tomato paste; cook till tomato mixture darkens. Add beans and broth; simmer till it's a thick stew, 5 minutes. Stir in shrimp and parsley; cook till heated through. Drizzle with remaining oil. Serves 4.

Calories per serving: 436
Carbs: 37 G
Fiber: 9 G
Protein: 35 G
Fat: 17 G