Cheesy Broccoli Quinoa Casserole

We love a good casserole here at Fit Mama In 30 especially when it contains quinoa, cheese, and oh yeah... crispy broccoli with panko bread crumb topping! This is a family favorite, and hopefully one at your home as well! It is a little longer than 30 minutes but totally worth it! * Add shredded rotisserie chicken for more protein! 

INGREDIENTS:

  • 2 cups chicken or vegetable broth or water
  • 1 cup quinoa, rinsed under running water in a mesh sieve for a minute and drained
  • 16 ounces broccoli florets, either pre-packaged or sliced from 2 large bunches of broccoli
  • 2 tablespoons olive oil
  • ¾ teaspoon salt
  • few twists freshly ground black pepper 
  • *optional ¼ teaspoon red pepper flakes
  • 8 ounces (about 2 ½ cups) freshly grated cheddar cheese, divided
  • 1 cup low-fat milk
  •  1 cup whole wheat parmesan panko bread crumbs (enough to top casserole)

DIRECTIONS:

    1. Preheat oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper...
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Roasted Veggie Quinoa Bowl

Let's be real.... quinoa by itself can be a little bland and well... boring. However, when you add roasted vegetables,  garlic tahini and spices... it is taken to another level! We have this one on repeat and we hope you do too! Feel free to add your favorite protein as well!



INGREDIENTS:
1 tbsp olive oil
1 butternut squash (or 2 medium sweet potatoes) cubed
1 large head of cauliflower cut into small florets
1 tsp ground cumin
1 tsp ground turmeric
A pinch of salt and pepper, to taste
1/2 cup cooked quinoa
1/2 cup cooked edamame
1 cup kale chopped with stalks removed)
1 cup spinach leaves
2 TBS pepitas.

FOR THE TAHINI GARLIC DRESSING:
4 tbsp tahini
1 tbsp balsamic vinegar
4 tbsp boiled water
1/2 tsp garlic powder
(optional) 2 tbsp nutritional yeast
(optional) 1 tsp miso paste
...

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Stuffed Pepper Soup

It’s warming up in the Midwest for a short time and we aren’t complaining! Speaking of warming up... we are loving this stuffed pepper soup! So easy and can be made on the stove or in the instant pot! Recipe below!



INGREDIENTS:
3 cups cooked brown rice (we use Uncle Bens 90 second rice)
1 lb 95% lean ground beef
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
1 cup finely diced onion
3 cloves garlic, chopped
1 can (14.5 oz) cans petite diced tomatoes
1 jar @Classico_sauce ( we use Classico Rustico)
2 cups reduced sodium, fat-free chicken broth
1/2 tsp dried marjoram
1 bay leaf
salt and fresh pepper to taste



DIRECTIONS:
In a large pot brown ground meat on high heat and season with salt.


Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic.

Cook about 5 minutes on low heat.
Add tomatoes, tomato sauce, chicken broth, marjoram, bay leaf and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes.

 Remove Bay Leaf...

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Creamy Pumpkin Mac and Cheese

cheese dinner macaroni pumpkin Jan 04, 2019

LIQUID GOLD!!! Seriously... this Mac and cheese is the bestttt and guess what!? It’s lightened up by adding a little pumpkin to the mix! The pumpkin gives it a nice creamy texture which means less butter and cheese but NOT less taste! We used @eatbanza shells to add more protein... they never let us down, and this recipe won’t either!


INGREDIENTS:

1/2 of 15 oz. can 100% pumpkin purée
olive oil cooking spray
1 1/2 teaspoons olive oil
3/4 teaspoon kosher salt
1 box of @eatbanza shells
1 1/2 tablespoons butter
1/4 cup minced onion
2 tablespoons whole wheat or gluten-free flour
1.5 cups fat free milk or milk of choice
2/3 cup reduced sodium chicken or vegetable broth
5 ounces fresh grated sharp cheddar
4 ounces fresh grated Gouda
Sprinkle of parmesan
salt & pepper to taste


DIRECTIONS:

Bring a large pot of salted water to a boil. Cook pasta according to directions.Drain spray with a little olive oil and set to the side. (Make sure to turn water temperature down after placing...

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Easy Minestrone Soup

dinner easy minestrone soup Dec 29, 2018

Who doesn't love a good soup!? Especially when it is easy! You probably have most of these ingredients or something similar to it in your kitchen already. So if you are looking for a way to use up those veggies before they go bad, making a soup like this or something similar is a great way to do just that! You can even freeze it for meals later! 



INGREDIENTS:
1 cans (14.5 oz) diced tomatoes
2 tablespoons tomato paste
1 parmesan rind (optional)
4 cups chicken stock
2 cups water
1 cup carrots, diced
1 1/4 cup celery, diced
1 1/2 cup white onion, diced
4 – 5 cloves garlic, minced
1 teaspoon dried oregano
1 sprig rosemary (or 1/2 teaspoon dried)
2 bay leaves
salt and pepper to taste
1 can (15 oz) red kidney beans, drained and rinsed
1 1/2 cups zucchini, diced
1 1/2 cups @eatbanza shells
Finely shredded Parmesan cheese, for serving (or Romano (optional)



DIRECTIONS:
Add the diced tomatoes, tomato paste,parmesan rind, beans, zucchini, chicken stock, water, carrots, celery, onions, garlic,...

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Chicken Cous Cous Soup

chicken couscous dinner soup Dec 14, 2018
If you are ever feeling a little under the weather and need something warm and satisfying, this chicken cous cous soup really hits the spot. Packed with anti-inflammatory ingredients like ginger, turmeric and garlic it’s just what the doctor ordered!  So good, even if you aren’t feeling under the weather! We used rotisserie chicken to speed up the process, because let's face it..we're moms and "we ain't got time for that!"

INGREDIENTS:
  • 1 tablespoon avocado oil or olive oil
  • 6 cloves of garlic, minced
  • 1 yellow onion, diced
  • 2 large carrots, thinly sliced
  • 2 celery stalks, roughly chopped
  • 1 tablespoon fresh grated ginger
  • 1 tablespoon fresh grated turmeric (or 1 teaspoon ground turmeric)
  • 6 cups low sodium chicken broth
  • 1 rotisserie chicken
  • 1 teaspoon freshly chopped rosemary
  • 1 teaspoon freshly chopped thyme, stems removed
  • ½ teaspoon salt
  • Freshly ground black pepper
  • 1 cup pearl or Israeli couscous

DIRECTIONS:
  1. Place a large dutch oven or pot over medium...
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Olive Oil Lemon Pasta

dinner pasta Dec 10, 2018

Simple, refreshing and delicious! Olive oil and lemon with a little herbs can make the BEST sauce! This will give you total Mediterranean vibes! As always, we used our fav Banza rotini to pack in some protein! Perfect for a meatless meal to add to your week. 


INGREDIENTS:

1 box of Banza rotini 

1 bag frozen peas

Handful of arugula

1 shallot, diced

A sprinkle of dried parsley

A sprinkle of oregano 

A few dashes of garlic powder

2 lemons, juiced

1/4 cup olive oil

Salt + pepper

Feta cheese 


DIRECTIONS:

Boil water for your pasta. While the water is heating up, chop the shallot.

Once the water is boiling add your pasta and cook to low (banza will foam). When the pasta is about 1 minute away from being done, add the peas to the pot for 2 minutes.

Strain and place into a large bowl.

Pour the olive oil over the pasta & peas.

Add the lemon juice & arugula. Mix.

Add the shallot, parsley, oregano and garlic powder. Mix.

Season with salt &...

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Asian Glazed Salmon Bowl

dinner salmon Dec 10, 2018

 

Did you know that it is recommended to eat fish 2-3 times per week!?  Particularly fish that are high in omega-3-fatty acids. No worries, if you are saying to yourself "I definitely don't do that" we can help by starting here! This Asian glazed salmon recipe is simple and delicious... your kids will probably even like it! Pair it with cauliflower rice, avocado and whatever veggies you would like for a full meal!


 

 Ingredients:

1 salmon fillet

Avocado or Olive Oil

Coconut aminos (game changer and at most stores) 

Sesame oil 

Garlic powder

Onion powder 

Salt 

Pepper

Cauliflower rice with one egg

Avocado 

EBTB seasoning


Directions: 

Heat skillet on stove with oil. Place salmon fillet skin side down. Drizzle a little more oil on fillet. Sprinkle with seasonings, a splash of coconut aminos and a drizzle of sesame oil. Spoon sauce in skillet onto salmon to make a glaze. Let sit for a few minutes. Flip salmon and repeat process. Cook...

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Chicken Zoodle Pho

dinner pho soup Dec 10, 2018

HELLOOO WINTER!!! Well we woke up to ice and 28 degree weather, so I was craving a big bowl of this chicken zoodle pho. Even though it looks fancy, no worries, it isn't! This soup is made with bone broth which, contains protein and a healthy dose of collagen to fill you up and MAYBE even help your hair, skin and nails! Recipe below!


INGREDIENTS: 

1/2 tablespoon coconut oil

1 tablespoons minced fresh ginger

1 tablespoons minced garlic

1 quart @bonafideprovisions chicken bone broth

1 zucchini, zoodled 

1 summer squash, zoodled 

2 small bok choy

2TBS Asian micro greens (optional)

1 store-bought rotisserie chicken, meat shredded

Fresh cilantro

Red pepper flakes

Dash of salt


DIRECTIONS:

In a medium saucepan, heat the oil over medium heat. Add the ginger and garlic and sauté until fragrant, 1 to 2 minutes. Add the broth and dash of salt. -Bring to a boil, and cook for 2 to 3 minutes, or until cooked through.

In a bowl, layer the veggies and top...

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Spicy Chicken Ramen

dinner Dec 01, 2018

 

Well even though it isn’t “officially” winter here in the mid-west, it sure does feel like it! A little snow, ice, and a whole lotta cold! No worries, this spicy chicken ramen will be sure to warm you up. This has been one of our favorite recipes here at Fit Mama In 30. Full of flavor and even better the next day! We also used rotisserie chicken to speed up the process. This could even be made in an Instant Pot for less time! Recipe details below.



INGREDIENTS:

4 cups low sodium chicken broth

1 can (14 ounce) coconut milk

1/4 cup low sodium soy sauce

2 tablespoons fish sauce

2 tablespoons honey

1/3 cup creamy peanut butter

2 tablespoons red chili sauce (I used sriracha, use less if you aren’t a fan of spicy)

1/4 cup Thai red curry paste

3/4 lb rotisserie chicken 

8 ounces cremini mushrooms, sliced

2 red peppers, chopped

1 zucchini

1 inch fresh ginger, grated

1 clove garlic, minced or grated

2-4 squares ramen noodles

juice of 1...

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