Changes Health & Fitness

Category: Lunch & Dinner Entrées

Discover a wide range of delicious and nutritious lunch & dinner entrées at Changes Health & Fitness. From mouthwatering vegan dishes to protein-packed options, our recipes will fuel your body and satisfy your taste buds. Explore our collection now!

Categories
Healthy Recipes Lunch & Dinner Entrées

Wholesome Chicken Fajitas for a Nourishing Meal

Chicken fajitas on a wood cutting board
Delicious and protein-packed chicken fajitas
Chicken fajitas on a wood cutting board

Protein-Packed Fajitas for a Healthy Meal

Enjoy a protein-packed and healthy meal with these quick and easy fajitas. Tender chicken, vibrant bell peppers, and onions are cooked to perfection and wrapped in corn tortillas. Topped with melted cheese and served with salsa, these flavorful fajitas are a delicious choice for a fitness-friendly and nutritious dinner option.
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Prep Time 10 minutes
Cook Time 7 minutes
Course entrée, Main Course
Cuisine Mexican
Servings 2
Calories 333 kcal

Equipment

  • Frying pan
  • Knife
  • Cutting board
  • Spatula
  • Lid

Ingredients
  

  • 2 Corn Tortillas
  • 5 ounces Chicken Breast
  • ¼ Onion
  • ¼ Bell Pepper
  • Salsa
  • Green Onion
  • 2 ounces Fat-Free Cheese

Instructions
 

  • Preheat a frying pan and cook the chicken: Place a burner on medium heat. Cut the chicken breast into bite-sized pieces and fry them in a non-stick pan sprayed with zero-calorie cooking oil. Set the cooked chicken aside and season with salt and pepper to taste.
    5 ounces Chicken Breast
  • Cook the onions and peppers: In the same pan, add the sliced onions and bell peppers with an additional spray of zero-calorie cooking oil. Season with salt and pepper to taste. Sauté until the vegetables are tender.
    ¼ Onion, ¼ Bell Pepper, Green Onion
  • Spray tortillas and melt cheese: Lightly spray both sides of the corn tortillas with cooking oil. Place them in the pan and cook on one side until slightly crispy. Flip the tortillas and sprinkle the shredded fat-free cheese on top. Cover the pan with a lid and allow the cheese to melt onto the tortillas.
    2 Corn Tortillas, 2 ounces Fat-Free Cheese
  • Assemble and enjoy: Remove the tortillas from the pan and fill them with the cooked chicken, sautéed onions and peppers. Top with salsa and garnish with chopped green onions. Serve immediately and enjoy your flavorful fajitas.
    Salsa

Notes

  • Customize your fajitas by adding additional toppings such as sliced avocado, sour cream, or chopped fresh cilantro.
  • Serve the fajitas with a side of brown rice, black beans, or a fresh salad for a complete and satisfying meal.
  • To make it spicier, you can add some chili powder, cumin, or hot sauce to the chicken while cooking.
  • If you prefer a vegetarian option, you can replace the chicken with tofu or sautéed vegetables.
  • These fajitas are great for meal prep. You can make a larger batch and store the leftovers in the refrigerator for quick and easy meals throughout the week.
  • Experiment with different types of tortillas, such as whole wheat or spinach tortillas, for added variety and nutritional benefits.
Keyword fajitas; Mexican cuisine; healthy; protein; low-calorie; quick and easy; chicken; peppers; onions; tortillas; salsa; cheese
Categories
Healthy Recipes Lunch & Dinner Entrées

Flavorful and Nourishing Lasagna

Delicious Homemade Lasagna on a White Plate with Flour Jar and Rustic Background
Savor the rich flavors of homemade lasagna, beautifully presented on a white plate. The dish is placed on a wooden cutting board, accompanied by a glass jar of flour, set against a backdrop of a textured plaster wall.
Delicious Homemade Lasagna on a White Plate with Flour Jar and Rustic Background

Protein-Packed Powerhouse: Nourishing Homemade Lasagna Recipe

This protein-packed homemade lasagna recipe is a true powerhouse dish. With flavorful Italian pork sausage and extra lean ground turkey, it provides a generous 48g of protein per serving. Layered with cottage cheese, ricotta cheese, and a blend of mozzarella cheeses, this lasagna delivers a satisfying and wholesome experience. The red sauce, made with crushed tomatoes and fresh basil, adds a burst of delicious flavor. With a cook time of 35-40 minutes at 425°F, you can enjoy this nutritious lasagna that boasts 475 calories, 26g of carbs, and 20g of healthy fats. Perfectly balanced and deeply satisfying, it's a meal that will leave you feeling nourished and satisfied.
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Prep Time 30 minutes
Cook Time 40 minutes
Course entrée, Main Course
Cuisine Italian
Servings 12 slices
Calories 475 kcal

Equipment

  • 1 Large deep boiling pot
  • 1 Blender
  • 1 Sheet pan or baking dish
  • 1 measuring cups and spoons
  • 1 mixing bowls
  • 1 Cooking utensils (spatula, spoon, etc.)
  • 1 Knife and cutting board
  • 1 Oven

Ingredients
  

  • 1 Pound Italian Pork Sausage
  • 2.5 Pounds Extra Lean Ground Turkey
  • 16 Ounces Cottage Cheese
  • 16 Ounces Ricotta Cheese
  • 1 ½ Cups Regular Mozzarella Cheese
  • 2 ½ Cups Fat-Free Mozzarella Cheese
  • 2 Tablespoons Olive Oil
  • 2 Cans of Crushed Tomatoes 14.5 Ounce Cans
  • 8 Ounces Oven-Ready Lasagna Noodles
  • Fresh Basil

Instructions
 

Prepare the Red Sauce:

  • Cook Italian pork sausage and extra lean ground turkey in a large pot until fully cooked.
  • Add one can of whole crushed tomatoes and one can of blended crushed tomatoes to the pot.
  • Boil the mixture until the sauce is fully reduced.
  • Season with olive oil, fresh basil, salt, and pepper.

Prepare the Ricotta/Cottage Cheese Blend:

  • Blend cottage cheese until fully dissolved.
  • Mix in ricotta cheese and chopped fresh basil.
  • Season with salt and pepper.

Assemble the Lasagna:

  • Preheat the oven to 425 degrees Fahrenheit.
  • Spread a layer of red sauce in a baking dish.
  • Place oven-ready lasagna noodles on top of the sauce.
  • Spread the ricotta/cottage cheese blend over the noodles.
  • Sprinkle regular mozzarella cheese on top.
  • Repeat the layers of sauce, noodles, cheese blend, and mozzarella cheese.

Bake the Lasagna:

  • Bake in the preheated oven for 35-40 minutes until the cheese is golden and bubbly.
  • Let it cool for a few minutes before slicing and serving.

Notes

  • Power-packed Protein: This lasagna is not only delicious but also loaded with protein, thanks to the combination of Italian pork sausage and extra lean ground turkey. It’s a perfect choice for those looking to fuel their bodies with muscle-building nutrients.
  • Make it Your Own: Don’t be afraid to get creative with this recipe! Add your favorite protein-rich ingredients like spinach, mushrooms, or grilled chicken to boost the nutritional value even further.
  • Meal Prep Magic: This lasagna is perfect for meal prepping! Prepare a big batch over the weekend and portion it into individual servings for quick and protein-packed meals throughout the week. It’s a time-saving solution for busy individuals focused on their fitness goals.
  • Gluten-free Option: If you follow a gluten-free diet, simply swap regular lasagna noodles with gluten-free alternatives. You can enjoy the same delicious flavors while staying true to your dietary preferences.
  • Leftover Boost: Don’t let any leftovers go to waste! Reheat a slice of this protein-packed lasagna for a satisfying and nutritious meal option. It’s a great way to refuel your body after a workout or busy day.
Categories
Healthy Recipes Lunch & Dinner Entrées

Protein Chili: Flavorful Fuel for Your Day

Protein Chili in a White Bowl with Cheese Topping, Yellow Pepper, Garlic, and Onion
Protein Chili with Cheese Topping and Fresh Vegetables
Protein Chili in a White Bowl with Cheese Topping, Yellow Pepper, Garlic, and Onion

“Protein Chili: Flavorful Fuel for Your Day

This Protein Chili recipe is a flavorful and nourishing dish packed with protein to fuel your day. Made with extra lean ground beef, black beans, red beans, tomatoes, and a variety of aromatic spices, this chili is a satisfying and wholesome meal option. The ground beef is seasoned with a blend of spices to create a rich and hearty flavor. Combined with the beans and tomatoes, this chili provides a protein-packed boost to your diet. Enjoy this delicious and easy-to-make protein chili as a satisfying meal that will keep you energized and satisfied.
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Prep Time 30 minutes
Cook Time 40 minutes
Servings 7 portions
Calories 338 kcal

Equipment

  • 1 Large pot or dutch oven
  • 1 cooking utinsels
  • 1 measuring spoons/cups
  • 1 can opener
  • 1 cutting board and knife

Ingredients
  

  • 2 Pounds Extra Lean Ground Beef
  • 1 15 Ounce Can Black Beans
  • 1 15 Ounce Can Red Beans
  • 1 15 Ounce Can Tomatoes
  • 16 Ounces Beef Stock
  • 2 Cups Frozen Peas
  • 2 Cups Frozen Corn
  • 2 Cups Fat-Free Cheese
  • 1 Tablespoon Dry Chili Powder
  • 1 Tablespoon Dry Onion Powder
  • 1 Tablespoon Dry Garlic Powder
  • 1 Tablespoon Dry Paprika
  • 1/2 Tablespoon Cumin

Instructions
 

  • Brown the Beef:
  • In a large, deep boiling pot, add the extra lean ground beef.
  • Fry the ground beef over medium heat until fully cooked and browned.
  • Add the mixture of dry chili powder, onion powder, garlic powder, paprika, and cumin to the cooked ground beef.
  • Allow the spices to fry with the beef for 30 seconds to 1 minute, stirring to evenly coat the meat.
  • Add Beans, Tomatoes, and Stock:
  • Drain and rinse the black beans and red beans from their cans.
  • Add the black beans, red beans, and canned tomatoes to the pot with the beef.
  • Pour in the beef stock, ensuring that the ingredients are well-covered in liquid.
  • Include Peas and Corn:
  • Add the frozen peas and frozen corn to the pot.
  • Stir all the ingredients together to combine.
  • Simmer the Chili:
  • Bring the chili to a full rolling boil over medium heat.
  • Once boiling, reduce the heat to medium-low and let the chili simmer.
  • Allow the chili to simmer until it reaches your desired consistency. This will typically take around 35-40 minutes, but you can adjust the cooking time to your preference.
  • Serve and Enjoy:
  • Ladle the protein-packed chili into bowls.
  • Top each serving with a generous amount of fat-free cheese.
  • Optionally, garnish with chopped red onion or other desired toppings.
  • Serve the chili hot and enjoy!

Notes

This recipe is very easy to change up according to taste. If you do not like peas or corn, feel free to add in other veggies like bell peppers. You can also experiment with different variations:
  • Add a splash of honey for a sweeter chili.
  • Try using hot Italian sausage for a spicier version.
Calories are based on serving 7 portions from the pot. Adjust the serving size according to your preferences and nutritional needs.
Categories
Healthy Recipes Lunch & Dinner Entrées

BBQ Chicken Pizza

BBQ Chicken Pizza

This BBQ Chicken Pizza recipe is a delicious and protein-packed option for lunch or dinner. With a homemade pizza crust and flavorful BBQ chicken topping, this recipe is both satisfying and nutritious.
5 from 1 vote
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Prep Time 2 hours
Cook Time 10 minutes
Total Time 3 hours

Ingredients
  

Dough

  • 1 cup Water
  • 1/2 tbsp Yeast
  • 2 tbsp Olive oil
  • 2 cups Flour
  • 1 tsp Salt

BBQ Chicken

  • 2 Cups BBQ Sauce
  • 6 Chicken Breast

Toppings

  • 1 Cup Fat Free Mozzarella Cheese
  • 1 Cup Low Fat Mozzarella Cheese
  • 1 Red Onion

Instructions
 

Prepare Pizza Crust

  • In the bowl of a stand mixer add in flour, sugar, mix. In a microwaveable bowl add in water and bring to 95F. Microwave in 30 second bursts until you reach temperature. Add in Yeast and let sit for 5 minutes. Add Yeast and Olive Oil to the flour and Sugar mixture. Mix on low until a dough forms. Allow to sit for 30 minutes. Add in salt to the risen dough and mix. Roll out half into Pizza Pie shape and allow to rest for 10 minutes.

BBQ Chicken Prep

  • Place Chiken into a Crock Pot with BBQ sauce and allow a few hours for the chicken to become pull apart. Pull Chicken. I prefer to make my BBQ sauce from scratch to control for sugar and other ingredients.

Bake at 550F

  • Preheat your oven to 550F with a pizza stone in the over while it comes to temperature. Once the oven is hot remove the pizza stone carefully with oven mitts and place on the stovetop. Carefully add your pizza dough to the hot stone and build your pizza. Add on red onion, chicken, and cheese. Place in the oven and bake for between 7-10 minutes, checking frequently.

Notes

TIPS

Use G. Hughes Sugar-Free BBQ Sauce when cooking chicken, or- BBQ Sauce is very, very easy to make. Add Catsup, Vinegar, Garlic Powder, Onion Powder, Brown Sugar, Molasses, Salt, and Pepper in the Crock Pot. Let the chicken cook in this mixture and you will wind up with a killer sauce. I also add in a can of Crushed Tomatoes when I am in the mood. You can buy Protein Cheese or Fat-Free Cheese from Walmart. This will make two pizza. Serving size per slice of pizza when cut into 8 pieces.
The crust is made with flour, yeast, sugar, olive oil, and salt. The BBQ chicken is prepared by slow-cooking chicken breasts with BBQ sauce until they can be easily pulled apart. The pizza is assembled with chicken, red onion, and a combination of fat-free and low-fat mozzarella cheese. It is then baked at a high temperature of 550 degrees Fahrenheit for 7-10 minutes until the crust is crispy and the cheese is melted. Each slice of pizza provides approximately 353 calories, 44g of protein, 28g of carbs, and 7.5g of fats. You can customize the BBQ sauce or choose a sugar-free option for a healthier twist. Enjoy this delicious pizza, and feel free to adjust the ingredients and portion size to suit your preferences.