Grain-Free Pancake Recipe

Enjoy this recipe from Texas Fit Chicks trainer:

Jessica Apodaca

Certified Personal Trainer

Texas Fit Chicks Boot Camp 

www.texasfitchicks.com/jessica

www.facebook.com/RoundRockTFC

Cold Weather (or not) Crock Pot Tortilla Soup

The cold weather continues!! Trainer, Kori Eppink, submitted this yummy & clean eating recipe to share with you! It is easy and oh so good! Enjoy! 

Cold Weather (or not) Crock Pot Tortilla Soup! 

1.5-2 lbs chicken breast (boneless and skinless)

2 Red bell peppers

1 Yellow Onion

1 Red Onion

2 Stalks of Celery

2 Cans of Fire Roasted Tomatoes 

1 pack of Taco Seasoning (no artificial ingredients!) 

1 Yellow Squash

1 Zucchini 

1 can chopped green chills

1 can enchilada sauce- again no artificial ingredients! 

14-16 oz chicken broth

Directions: Place everything in the crock pot and cook on low 6-8 hours. 

Top with Avocado and enjoy! 

Kori Eppink, CI-CPT

Texas Fit Chicks Trainer

Kori@texasfitchicks.com

3 New Healthy Recipes For YOU!

3 NEW RECIPES FOR YOU!!!

Turkey Smoked Sausage Pasta Skillet

Ingredients:

• No Stick Cooking Spray
• 1 Package (13 oz each) turkey smoked sausage, sliced
• 1/2 Cup chopped green bell pepper (I personally used less...not a huge bell pepper girl)
• 1 can (14.5 oz) Diced Tomatoes with Basil, Garlic, and Oregano - No Salt Added (do not drain)
• 1 Cup (8oz) Tomato Sauce - No Salt Added
• 1-1/2 Cups Water
• 8 oz dry rigatoni pasta (WHEAT), uncooked
• 3 tablespoons grated Parmesan cheese

Directions

• Spray large skillet with cooking spray, heat over medium-high heat.  Add sausage and cook 3-5 minutes or until sausage is browned lightly.
• Add bell pepper, cook 2 minutes more.  Add undrained tomatoes, tomato sauce, water, and pasta and stir to combine.  Bring mixture to a boil.
• Reduce heat, cover and cook 15 minutes or until pasta is tender.  Sprinkle with Parmesan cheese.

(Serving size - 6 servings (about 1 cup each) / calories 290)

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Smothered Pepper Steak 

(Prep Time 4 minutes (ONLY 4 MINUTES!) and Cook Time 25 minutes)

Ingredients

3 tablespoons all-purpose flour (could use wheat flour if you are having to buy flour)

4 (4-ounce) ground sirloin patties (My only complaint is these patties were kinda hard to find)

1/4 teaspoon salt

1/4 teaspoon black pepper

cooking spray

1 (16 ounce) package frozen bell pepper stir-fry (such as birds eye) I used a broccoli based stir fry rather than bell pepper because as I said on the other recipe I am not a huge bell pepper girl

1 (14.5 ounce) can diced tomatoes with balsamic vinegar, basil, and olive oil (Hunt's makes this exact one)

1 tablespoon low sodium soy sauce

1)  Place flour in shallow dish.  Dredge sirloin patties in flour, sprinkle pattie evenly with salt and pepper.  Heat a large nonstick skillet over medium-high heat, coat pan with cooking spray.  Coat patties with cooking spray.  Add patties to pan, cook 3 minutes on each side (I did more...I am always terrified of eating raw meat) or until lightly browned.

2)  Add stir-fry, tomatoes, and soy sauce to meat in pan.  Bring to boil.  Reduce heat, simmer 15 minutes or until meat is done and pepper mixture is slightly thick.

Calories - 1 pattie and about 3/4 cup sauce (does not include rice calories - which averages 216 calories for 1 cup which is ALOT of rice) - 246 calories.  So even if you eat a ton of rice that is 462 calories for the entire meal.

I served mine over a bed of brown rice and it was an entire meal!

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Breakfast Turkey Egg Cups

(These literally take 5 minutes to make, 20 minutes to cook, and you can make a whole weeks worth...great for meal prepping!!)

Ingredients:

Eggs

Freshly sliced turkey (medium cut)

Salt/Pepper

Favorite Veggies (your pick!)

1)  Lightly spray muffin/cupcake tin with cooking spray.  Line each cup with a slice of turkey meat (there will be some excess hanging over).  Drop in an entire egg into each cup - right onto the turkey!  Sprinkle with salt and pepper and your veggie of choice (spinach is always a great one - as are onions, tomatoes, change it up every week!).

2)  Bake just like that - on 350 degrees for 20 minutes or so.  Turkey will be browning on edges.

And viola...y'all are DONE!  Take them out of cups and place in baggie to warm each day!

Each egg cup is approximately 132 calories (depending on the veggies used...and veggies are great calories!) and these are a great source of protein!

Recipes Contributed By:

Fitness is not a destination it is a way of life.

Jennifer Shumate, ISSA - CFT, CNC - NAFC

Senior Trainer

940.453.9691

jennifers@texasfitchicks.com

www.TexasFitChicks.com/jennifers

www.facebook.com/DentonNorthTFC

www.instagram.com/denton_north_texas_fit_chicks

What is Texas Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.
Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Keep your Holidays Healthy with Texas Fit Chicks

Keep your holiday healthy with these recipes!

Pumpkin Fluff:

Mix canned pumpkin with Zero fat Cool Whip and a large fat free vanilla instant pudding (adjust amounts to taste) Makes Pumpkin Fluff, low cal and yummy!

Crust-less Pumpkin Pie:

15 oz can pumpkin
¾ cup Splenda®
½ cup Egg Beaters®
1½ cup nonfat milk
½ tsp salt
1 tbsp flour
2 tsp pumpkin pie spice
Beat all ingredients together. Spray pie plate with cooking spray. Pour batter into pie plate and bake for 15 minutes at 400°. Reduce heat to 350° and bake for an additional 45 minutes or until knife inserted in center comes out clean.
Top with a dollop of fat-free whipped cream (not included in nutritional information).
Nutrition FactsServing Size: 1/4 of 9" pie Servings: 4 Squares: ■ Calories: 64 Total Fat: 0g Cholesterol: 2mg Sodium: 893mg Carbohydrates: 17g Fiber: 1g Sugars: 1g Protein: 4g
"Serving size: ONE QUARTER OF THE PIE! WHOO HOO! Go ahead ... have seconds!

Pumpkin Parfaits:

1 box fat-free, sugar-free vanilla pudding mix
1¾ cup nonfat milk
15 oz canned pumpkin
1 tsp pumpkin pie spice
½ cup Splenda®
2 cups fat-free whipped topping
Mix first five ingredients together in a bowl for two minutes. Hold a long tapered glass at a slight angle. Spoon ½ cup of pumpkin pudding mixture into the bottom. Top with with 1½ tbsp fat free whipped topping . Repeat layers. Chill until ready to serve. The hardest part of this recipe is not getting the pudding on the side of the glass. Spoon slowly and carefully.

Dirty Potatoes:
6 cups diced potatoes with skin
4 tbsp fat-free cream cheese
4 tbsp fat-free half & half
1 tbsp fat-free spray butter
2 tsp crushed garlic
2 tsp garlic salt

Wash potatoes and cut into large cubes, but don't peel. Place in a large pot, cover with water and boil until tender. Drain. Beat with an electric mixer on low, or mash remaining ingredients together.
Nutrition FactsServing Size: ½ Cup Servings: 12 Squares: ■ Calories: 71 Total Fat: 0g Cholesterol: 2mg Sodium: 69mg Carbohydrates: 14g Fiber: 2g Sugars: 1g Protein: 3g

No Guilt Gravy:

2 cans 98% fat-free cream of chicken soup
6 oz fat-free chicken broth
¼ tsp Gravy Master® seasoning
½ tsp garlic powder
1 tsp poultry seasoning
½ tsp pepper
¼ cup nonfat milk
1 tbsp cornstarch
In a medium saucepan, mix cream of chicken soup, chicken broth, Gravy Master®, garlic powder, poultry seasoning and pepper. Heat and simmer for 7 minutes. In a small bowl mix together nonfat milk and cornstarch. Bring gravy mixture to a boil and gradually stir in the milk mixture. Continue to cook, stirring constantly for 1 minute or until thickened. Be careful not to let the bottom scorch.

Nutrition FactsServing Size: 1/3 Cup Servings: 12 Squares: ■ Calories: 37 Total Fat: 1g Cholesterol: 4mg Sodium: 393mg Carbohydrates: 6g Fiber: 0g Sugars: 0g Protein: 1g

Happy Thanksgiving!!!