What I'm eating for the SUPERBOWL!

Superbowl.jpg

I freaking LOVE the Superbowl! And it has nothing to do with football! Winters in the Midwest can be LONG and having something to look forward to is important for helping me get through those long, cold, dark months with a positive attitude. I've literally been cold since November! But that's another story! So I love the Superbowl for the opportunity to gather with friends and family and eat and be cozy together. LOVE. Note: I don't use the Superbowl as an opportunity to eat all day long. Here's how I'm planning to build my day:

  • Continue intermittent fasting from the night before (usually breaking my fast around 10:00 am).
  • Start the day with a tough lower body workout-this will burn the most calories ALL day long!
  • Eat like I normally do until game time.
  • Once the party starts, enjoy treats that I normally don't eat, and stop eating at a reasonable time, so I can begin fasting for the next day. I'm thinking that 7 or 8 pm might work well.
  • Drink plenty of water throughout the day.

That's my plan, and I think it's SUPER important to go in with a solid plan! Notice I did not say, "only eat salad while my family eats nachos." That's not reasonable for me and not fun, either :)

Now, let's talk about my menu!!  Everyone is bringing an appetizer, but since I am hosting, I get to control a lot of the food that will be there, making it easier to choose wisely. Although I DID ask my Aunt to bring her famous brownies. Ooops.

I'm making a big pot of chili for the main course, with a ton of fun toppings for my family to choose from. We'll have two dips, and my favorite deviled eggs. And then whatever our family shows up with! But these recipes are easy, delicious, and pretty darn good choices for your clean eating at an otherwise pretty unhealthy get-together :)

Chili

Makes 4-5 servings
INGREDIENTS:
  • 1 lb. ground turkey or lean ground beef
  • Diced onion
  • Diced green pepper
  • 1 tsp garlic
  • 2 cans hot chili beans
  • Large can diced tomatoes
  • 1 tsp cinnamon, or to taste
  • 2-3 TBS chili powder
  • 1 tsp sea salt

Sauté onion and pepper until soft, add garlic and ground turkey or beef.  Use a wooden spoon to mash the meat. Cook until no longer pink and drain.  Add the chili powder and let mix with the veggies and meat for a minute before adding beans (undrained) and tomatoes.  Add cinnamon and salt to taste.  

Let simmer all afternoon for THE BOMB chili! Serve with Greek yogurt, shredded cheddar, green onions, avocado chunks, and blue tortilla chips.

Fiesta Dip

  • 16 oz Greek yogurt
  • packet of Fiesta ranch seasoning
  • small can diced black olives
  • small can diced chiles
  • 1/2 cup colby jack shredded cheese

Mix together and serve with blue tortilla chips and veggies.

Buffalo Chicken Dip

  • 2 cans chunk chicken, or 2 diced chicken breasts
  • 1/2 cup hot sauce (more or less to taste)
  • Hidden Valley Ranch seasoning packet
  • 4 oz. Greek yogurt cream cheese
  • 8 oz. Greek yogurt
  • 1/4 cup colby jack cheese

Over medium heat, combine chicken and hot sauce until cooked through and broken apart. Add cream cheese, Greek yogurt and ranch and stir until combined thoroughly. Add cheese and remove from heat. Serve warm with blue corn tortilla chips and celery.

Deviled Eggs

  • 12 hard boiled eggs
  • 1/3 cup olive oil mayo or Greek yogurt
  • TBS mustard
  • 1/2 tsp Stevia or honey
  • tsp apple cider vinegar

Smash yolks with a fork. Add yogurt or mayo, mustard, Stevia/honey, and vinegar. Adjust the amounts to taste. Fill whites with the yolk mixture. You can sprinkle dill or paprika on top for some extra zing and color if you want :)  Using a plastic bag to pipe the filling makes them a little prettier, but I am usually too excited to eat them for that!

If you make these recipes at your Superbowl gathering, shoot me a message or comment below and let me know your thoughts!! I hope you have a great time rooting for your favorite team (or just eating the good food, like I plan to!).

XO,

Katie

One of my FAVORITE recipes! You will love it!

Guys, you're going to LOVE this!!

 FAVORITE recipe!

FAVORITE recipe!

I have a delicious recipe for you! It's my mom's FAMOUS BBQ, with a clean(er) spin. You can call it a sloppy joe or BBQ on a bun, but either way it's delicious. I dislike reading long blog posts about how recipes came to be, so I won't do that to you. Let's get to the good stuff!

Makes 4-6 servings
INGREDIENTS
  • 1 lb ground turkey or 90% lean ground beef
  • 1 cup ketchup, reduced sugar
  • 1 cup water
  • 3 tsp Worcestershire sauce
  • 2 TBS apple cider vinegar
  • 1 TBS mustard
  • 2 TBS agave or honey
  • 1 tsp sea salt
  • ⅛ tsp allspice
  • Mini whole wheat rolls

Brown ground turkey and drain. Add the rest of the ingredients and bring to a boil. Reduce to simmer and continue to cook for 40 min or until juice is boiled down. Serve on mini whole wheat rolls. 2-3 rolls per serving.

If you are looking for more balance in your life, I can help you, too! Click this link for more information about my 4-Week Slim Down Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, respond to this email so we can set some goals for you!

favorite recipe 1

Crockpot Chicken Noodle Soup

Chicken noodle soup in the crockpot is such an easy and delicious meal your family will enjoy. Throw it in the crockpot and then enjoy!
chicken noodle
In a crockpot, add the following:
  • 2 chicken breasts (can be frozen)
  • 1 diced onion
  • 1 cup diced carrots
  • 1 cup diced celery
  • 3 tsp minced garlic
  • 1 bay leaf
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1 chicken bouillon cube or 1 tsp bouillon granules
  • chicken broth to cover veggies and chicken
Let this cook all day on low.  When the chicken is tender, use tongs to gently shred.  In the meantime, boil a 1/2 package of whole wheat egg noodles or brown rice.  Add to the crockpot when ready and add more chicken both if necessary.  Enjoy!!
Share a picture with me and let me know what you think on my Facebook page.

Green Bean Casserole - A Thanksgiving Must

Green bean casserole is one of those go-to, must-have side dishes at many Thanksgiving dinners.  When talking with my mom (and consultant!) about these recipes, I suggested a re-do of this classic dish, and she responded, "Green bean casserole isn't that good anyway." And it's totally true! It's OKAY, but it certainly could use a makeover!The following recipe is the makeover I gave it. It has fresh ingredients (no canned soup), a delicious crunchy topping, and a creamy sauce. It was just as good reheated the next day, too! I hope you enjoy it!

green bean

Ingredients:

  • 2 lbs green beans, trimmed and cut into 2" pieces

For creamy sauce:

  • Cooking spray
  • box of sliced mushrooms
  • 3 tbsp whole wheat flour
  • 1 cup almond milk, unsweetened
  • 1 cup water
  • 2 oz cream cheese
  • 1/4 cup Parmesan cheese, grated (not packed)
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

For crunchy topping:

  • 3 small onions, thinly sliced into circles
  • 1/2 cup Panko breadcrumbs
  • 1/3 cup Parmesan cheese, grated (not packed)
  • 3 tbsp water

Directions:

  1. Preheat oven to 375 degrees, spray large baking dish  with cooking spray and set aside.
  2. Bring water to a boil in a large pot. Add beans along with a pinch of salt, bring to a boil, reduce heat to medium and cook for 5-6 minutes or until al dente. Green beans should be firm and not too soft. Drain and add a few cups of ice to stop the cooking process. Set aside.
  3. Preheat large skillet on medium high and add tsp olive oil. Add onions and cook until golden brown/almost charred, stirring occasionally. Transfer to a medium bowl. Set aside.
  4. Return skillet to heat, spray with cooking spray and add mushrooms. Cook until golden brown.
  5. Reduce heat to low and add flour. Stir enough to coat the mushrooms. Slowly pour almond milk and whisk while pouring, until no lumps are left. Add water, cream cheese, Parmesan cheese, salt and pepper and whisk again. Bring to a boil and let simmer to thicken, for about 3-4 minutes.
  6. In the meanwhile, add breadcrumbs, Parmesan cheese and water to a bowl with onions and mix with your hands until crumbs appear.
  7. Drain green beans, add the sauce and stir to combine.
  8. Transfer green beans to prepared baking dish and sprinkle with topping. Bake uncovered for 25 minutes. Serve warm.

Clean, Simple and Delicious Butternut Squash Soup

This squash soup is sure to be a hit with the whole family, plus, its a great meal to prep on Sunday for anytime during the week! Ingredients:

  • pre-cubed butternut squash
  • olive oil
  • onion
  • garlic
  • chicken broth
  • vegetable broth
  • 1 tsp. pure maple syrup
  • 3/4 tsp. nutmeg
  • 1/8 tsp. cayenne pepper
  • 1/4 cup Greek yogurt

Directions:

  1. Use pre-cubed butternut squash from the produce department, drizzle it with olive oil, sea salt, and pepper and use your hands to coat all of the squash. Roast the squash in a 400-degree oven for 20-30 minutes or until fork tender.
  2. Chop an onion and add it to a warm skillet with a tsp olive oil. Cook until translucent, then add a tsp of garlic. Cook for 1 more minute. Add the onion mixture and the cooked squash to a blender. I filled it to the
  3. Fill the blender to the one-liter mark with 1/2 chicken broth and 1/2 vegetable broth. You can eyeball the amount here :) Also to the blender, add 1 tsp pure maple syrup, 3/4 tsp of nutmeg, and 1/8 tsp of cayenne pepper. Blend until smooth. Add mixture to a saucepan and heat.
  4. Taste and season with salt and pepper (I used a pinch of sea salt and a couple grinds of the pepper). For the super smooth consistency, add 1/4 cup Greek yogurt to your soup. Heat through and serve!

I love topping it with this asiago cheese crisps, but something sweet on top, like apple chips, would be great too!

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squash soup

Enjoy!

We have the MEATS!

Meal prepping is the key to success. Today I am marinating  meat for the grill. Here are some quick marinades that you can use on your meats, TODAY! Don't forget to connect with me on Facebook!

Chicken Piccata recipe - So Good!

When your chef skills are on fleek!!! 👊🏼 Sometimes I create something that's so good I HAVE to share it! Like last night!! I made chicken piccata which is crusted chicken in a lemon sauce. It was honestly pretty easy and only took about 30 minutes, but did leave a wicked mess in my kitchen. #ooops #worthit

Ingredients:

  • Chicken tenderloins/breasts
  • Two eggs
  • Panko breadcrumbs
  • 1/4 cup grated parmesan cheese
  • pinch of cayenne pepper
  • 2 tbs. grass fed butter
  • 1 cup chicken stock
  • a few tbs. lemon juice
  • additional seasoning and capers, if desired
  • brown rice, if desired

Directions:

  1. Start with some chicken tenderloins on filets of chicken breast, trimmed. You can pound the chicken flat but I was too impatient to do this and the chicken I used worked just fine :)
  2. Set up a station where you can dunk the chicken in two mixtures, in two different bowls. One bowl has two eggs and a little water whisked together. The second bowl has breadcrumbs (Panko is my FAV) with about 1/4 cup grated parm and a pinch of cayenne pepper. First dunk in the egg mixture, then the breadcrumb mixture. Use your hands to pat the mixture on the chicken. Give it some love <3
  3. Add the chicken to a pan that has been heating up with a little extra virgin olive oil in it and cook for 7-10 minutes per side, depending on your pan. Once both sides are crispy, remove the chicken (even if it's not cooked all the way through) and add 2 TBS of grass fed butter to the pan. Once that's melted, add a cup of chicken stock to the pan and use your spoon or spatula to scrape the little bits off the bottom of the pan. That is your flavor! Add a few TBS of lemon juice and let the sauce boil. Once it's boiling, reduce the heat and add your chicken breasts back in the pan. Cook a few more minutes until the chicken is cooked through. This is a good time to check for seasoning, add some parsley, etc. REAL chicken picatta calls for capers but I LITERALLY cannot find these EVER in my grocery store so I went without them
  4. Once it's boiling, reduce the heat and add your chicken breasts back in the pan. Cook a few more minutes until the chicken is cooked through. This is a good time to check for seasoning, add some parsley, etc. REAL chicken piccata calls for capers but I LITERALLY cannot find these EVER in my grocery store so I went without them ;)

I served this over brown rice and even my kids loved it!!! Feel free to adjust measurements to your tastes. Enjoy!!

piccata recipe

CrockPot Chicken - So Many Options

This Crockpot Chicken is great to use for tacos, nachos or topped on a salad. Plus, it is super simple, throw the ingredients into the crockpot and let it cook itself. How easy can that be? And, as a busy mom, that is what we are looking for in a meal! Simple, delicious and easy! Ingredients:

  • 4-6 chicken breasts
  • 1 cup chicken stock
  • 1/2 cup salsa
  • 1 packet taco seasoning
  • 4 oz. can chilies, chopped

Directions:

  1. Add all the ingredients to the crockpot.
  2. Cook on low for  6-8 hours.
  3. Use tongs to pull the chicken apart.

crockpot chicken

This chicken is great in whole wheat tortillas with shredded cheddar, tomatoes, avocado, lettuce, and greek yogurt. Or, serve it a top a blue tortilla chips for nachos.

 

Let me know of http://facebook.com/katieharlancoachFacebook if you make this meal tonight!

Buffalo Chicken Wrap Recipe, A Must Try

This Buffalo Chicken Wrap is a quick recipe for lunch or a snack! Try it and let me know your thoughts. https://youtu.be/ZvG34wgqHqM

Curried Chicken Salad

  • 2-3 cooked chicken breasts, seasoned with salt and pepper, and diced
  • large spoonful of olive oil mayo
  • 1/2 cup red or purple grapes, halved if they are large
  • two stalks celery, diced
  • handful of sliced almonds or walnuts
  • 3-4 hearty shakes of curry powder, or to taste
  • freshly ground black pepper

Mix all ingredients together and serve on bread, lettuce leaves, or eat with a fork.

Chicken Tortilla Soup

  • 1 chopped onion
  • 2-3 cloves of garlic
  • Chopped red, green, or yellow bell pepper (or all three!)
  • Can Rotel (original with chilies)
  • Can diced tomatoes
  • Tablespoon of tomato paste
  • Juice from one lime
  • ~2 TBS of chopped cilantro
  • Box of chicken stock
  • 1-2 cups of diced or shredded chicken (I used a rotisserie chicken)
  • Can of black beans, drained and rinsed
  • Can of corn, drained
  • TBS chili powder
  • Tsp cumin
  • Tsp salt

If you are using a rotisserie chicken, remove the meat and set aside.  Or, you can cook 4-6 chicken breasts in a 350 degree oven for 20 minutes or until cooked through.  Shred or dice the meat and set aside.

In a bit of olive oil cook your onion and peppers until soft.  Add garlic and cook for 30 seconds or so (garlic burns easily!).  Add chili powder, cumin, salt and cooked chicken and let these cook together for a minute.  Add Rotel, diced tomatoes, drained and rinsed black beans (if you don’t drain and rinse these your soup will turn black!), drained corn, tomato paste, and chicken stock.  I added the entire box, but if you like a thicker soup go a little shy.  Bring to a boil and then reduce to a simmer.  Add the cilantro and lime juice.  Taste and add more seasoning if necessary.  This can simmer for a few hours or be eaten now!

This soup is really versatile, so if you don’t have all of these ingredients, it can still taste delicious!  Or if you have more stuff you want to throw in the pot, by all means do it!!

Garnishing the soup is part of the experience, so don’t go shy on toppings!  I added a chopped avocado (SO delicious and buttery on this!), a bit of Greek yogurt (tastes identical to sour cream), and blue corn tortilla chips (these are CLEAN and so yummy!).  You can also shred a bit of cheddar cheese on the top or add some red onion or green onion.  YUM!!

Thai Chicken Wraps

These are AMAZING!!!  I make them on the weekend and eat on them all week long.  Enjoy!

  • 1 lb. ground chicken
  • small can water chestnuts
  • 2/3 cup shredded carrots
  • 3 sliced green onions
  • 2 cloves minced garlic
  • 3 TBS all-natural peanut butter
  • 2 TBS sriracha (or to taste)
  • 1 tsp soy sauce (optional)
  • salt to taste

Brown chicken with garlic, onions, and carrots.  Add pb, sriracha, and soy sauce and mix through.  Add water chestnuts and salt.  Season to taste.

Serve on lettuce boats and a big glass of water.

Fish Tacos

I have been searching for an EASY and DELICIOUS fish taco recipe and I think I have discovered it! Remember that I just eyeball my ingredients, so measurements are not exact and don’t matter too much 🙂

  • fresh or frozen fish (I like Sam’s parmesan-crusted tilapia)
  • whole wheat tortillas
  • sauce
    • 1/2 cup Greek yogurt
    • 1/2 cup olive oil mayo
    • dill or cilantro to taste
    • a good squeeze of lime (or apple cider vinegar if you don’t have any limes!)
    • 1/4 cup diced green onions
    • 1/4 cup diced cucumber
  • toppings
    • romaine lettuce
    • diced tomatoes

Cook fish as directed on package, and then slice into thin strips. While fish is cooking, assemble sauce by combining all ingredients. When everything is prepared, warm tortillas in the microwave for about 30 seconds between some damp paper towels. Lay fish strips on tortillas and top with toppings and sauce. Roll up and love every single bite!