The Daily Fit Dad Recipes
In this space, I’ll regularly post one of my favorite recipes to help you with your nutrition. I do not believe that getting fit and eating right has to be boring. If you workout and use your body as it was intended to be used, then you’ll have greater flexibility with what you eat.
Recipe for Week of May 20, 2019 - Pork Chops
Season pork chops with your favorite seasonings (I like salt, pepper, garlic, onion powder, and paprika). Heat a grill, grill pan, or cast iron skillet over medium-low heat and add a bit of olive oil. Cook the chops until they are done to your liking.
I like to serve my chops with sweet potatoes (bake them for an hour at 425) and a vegetable of choice or a salad.
Recipe for Week of May 6, 2019 - Slow Cooker Creamy Southwest Chicken
This week’s recipe comes courtesy of Wholesomelicious - View the recipe
Recipe for Week of April 29, 2019 - Broccoli and Mushroom Chicken Stir Fry
3 chicken breasts, cut into small chunks
1 large head of broccoli, chopped
3 garlic cloves, minced
Handful of button mushrooms, cut into quarters
Green onions, chopped
1/4 cup soy sauce or coconut aminos
2 tbsp fresh squeezed lemon juice
1 tbsp fresh grated ginger
1 tbsp sesame oil
1 tbsp honey
I like to eat this served over brown rice, so get that started before you begin cooking the meal.
Add a bit of olive oil to a skillet or wok, heat, and add broccoli. Stiry fry for 2 minutes, reduce heat, and add 2-3 tablespoons of water. Cook for 2 more minutes or until broccoli is bright green. Set aside in a covered bowl.
In a small bowl, whisk together the soy sauce/coconut aminos, lemon juice, ginger, sesame oil, and honey. Set aside.
Heat more olive oil in the skillet/wok and add in the chicken. Stir fry until chicken is cooked to your liking, then set aside in a covered bowl.
Add a bit more oil, and toss in garlic and mushrooms. Stir fry for 3 minutes.
Add chicken and broccoli back to the skillet/wok, and pour in the sauce mixture. Cook for 2 more minutes, gently stirring to evenly coat the mixture.
Serve over rice, and top with green onions and a bit of sesame seeds
Recipe for Week of ApriL 21, 2019 - Oven Baked Chicken with Asparagus
This week’s recipe comes courtesy of EatWell101 - View the Recipe
I just made this recipe for the first time yesterday, and my family loved it. When the chicken is baking in the oven, my family and I all thought it smelled like pizza. I served it with a side of brown rice.
Recipe for Week of April 15, 2019 - Teriyaki Chicken stir fry
3-4 chicken breasts, cut into chunks
1/4 of a white onion, diced
2-3 large carrots, sliced
1 zucchini, diced
1 1/2 cup of snow peas
Salt and pepper
Add 2 tablespoons of olive oil in a deep-sided skillet or wok over medium heat
Add the chicken, season lightly with garlic, salt, and pepper, and stir fry until chicken is light brown. Remove chicken and set aside in a covered dish
Add another tablespoon to the pan and sauté the onions for 2 minutes; remove and set aside with the chicken
Add 3/4 of a cup of water to the pan, and with a 1/2 cup of teriyaki sauce
Add the carrots to the pan and cook until they are slightly soft, about 4-5 minutes
Add the zucchini and snow peas to the pan and cook for another 2-3 minutes
Add the chicken and onions back to the pan; add more teriyaki sauce if needed; heat through
Service over brown rice
Recipe for week of April 8, 2019 - Beef Cauliflower Fried Rice
This week’s recipe comes courtesy of Danielle Walker and Against All Grain - View the Recipe
Recipe for Week of April 1, 2019 - Baked Lemon Pepper Salmon
My kids absolutely devour baked salmon, and it is an amazing source of healthy fats and protein. And far better for you than processed, breaded fish sticks or patties.
Get a fillet of fresh, wild-caught salmon (cut to your liking) from your local butcher or grocery store meat department
Pre-heat oven to 400 degrees
Place on a foil-lined baking sheet, skin side down
Baste the entire fillet with about a tablespoon of real butter or extra virgin olive oil
Season with spices of your choice. I prefer a dash of salt, pepper, garlic, and Mrs. Dash lemon pepper seasoning
Squeeze half of a lemon over the fillet
Bake for about 25 minutes, or until fillet is flaky
Serve with brown rice and your choice of fresh vegetables (i.e. steamed broccoli, sautéed asparagus, etc.)
Recipe for week of March 24, 2019 - Beef Stir Fry
This week’s recipe comes courtesy of Jim Stoppani and Bodybuilding.com - View the Recipe
Note: Instead of balsamic vinegar, I use soy sauce
Recipe for week of March 17, 2019 - Healthy Pizza
I call this recipe “Healthy Pizza” primarily because of the crust, which is the crucial element to making a healthier pizza. We love cauliflower crust, which you can find in just about any grocery store’s frozen food section. We use the brand "Caulipower",” but there are many different options.
Cauliflower pizza crust
Tomato sauce (Don’t use a prepared/canned pizza sauce)
Green pepper, diced
Red onion, minced
Other fresh toppings as you desire: mushrooms, black olives, spinach, etc.
Oregano as desired
Spread a bit of the pesto on the pizza crust, then cover with a light layer of tomato sauce.
Add the pepperoni, then the pancetta
Add your toppings
Sprinkle shredded cheese on top, but keep it light. Just enough to get a nice even layer on the toppings
Sprinkle oregano on top
Bake, and enjoy!
Recipe for Week of March 11, 2019 - One-Pan Smoky Ribeye with Sweet Potato Hash
This week’s recipe comes courtesy of ButcherBox - View the Recipe
ButcherBox (I love this company) is letting me give my friends free ground beef for life! Sign up for a ButcherBox membership and get 2 pounds of ground beef for free with every shipment. I’ve started using ButcherBox for all of my meat, and the quality is out of this world - Check out the offer.
Recipe for Week of March 4, 2019 - Steak Tacos
Your choice of steak (I prefer strip steak)
2 garlic cloves
Salt and pepper
Feta or goat cheese
Your choice of salsa
1 can of black beans
Create a marinade by adding the juice from the orange and lime into a sealable bag, along with the minced up garlic, salt and pepper to taste, and a tablespoon of olive oil. Let marinate in the refrigerator for at least 30 minutes.
Once the steak is done marinating, grill it either on a grill, in a grill pan, or in a cast iron skillet, to your desired doneness. Once it’s done, let it sit on a cutting board for 2-3 minutes, then dice up.
Meanwhile, as the steak is cooking, heat up the corn tortillas one at a time in a skillet over medium-low heat. Set aside and keep warm.
Heat up the black beans in a small pan.
Put together your tacos by adding a scoop of black beans to a tortilla, then add the diced steak pieces. Top with cheese, salsa, and avocado slices.
Recipe for Week of Feb. 25, 2019 - Garlic Butter Chicken and Potatoes Skillet
This week’s recipe comes courtesy of EatWell101 - View the Recipe
Recipe for Week of Feb. 18, 2019 - Steak Salads
1. Create a salad by combining the following ingredients:
2. Grill your favorite steak – I prefer a strip steak – to your desired done-ness
3. Add your salad mix to your bowl
4. Slice your streak into strips and place over the salad
5. Add some oil and vinegar or balsamic dressing over the top
Recipe for week of Feb. 11, 2019 - Herb and White Wine Marinated Chicken
This week’s recipe comes courtesy of Butcher Box - View the Recipe
ButcherBox (I love this company) is letting me give my friends 2 free filet mignons, free bacon, and $10 off their first box! This is an awesome deal - but hurry, this offer won't be good for long. You're welcome! - Check out the offer.
Recipe for week of Feb. 4, 2019 - Baked Chicken Packets
Chicken breasts (3-4)
1-2 large carrots
Any other vegetables you prefer
Preheat an oven to 350 degrees
Trim the fat off the chicken breasts and place each breast in the middle of its own individual square piece of aluminum foil
Dice up the potato, carrots, zucchini, and any other vegetables you prefer and evenly distribute the vegetables around the chicken breasts
Dice or slice ¼ of an onion and place directly on top of the chicken breasts
Season chicken and veggies with just a bit of salt, pepper, garlic powder, onion powder and oregano
Add a tablespoon of butter on top of each chicken breast
Fold up the ends of each foil square so that it creates a sealed packet, and place the packets on a cookie sheet
Place in the oven and bake for 1 hour
Remove the chicken and veggies from the foil pouch onto a plate, or, place the packet on a plate, open it up, and eat your meal right out of the packet
Serve with a fresh fruit like a diced pineapple and/or a salad
Recipe for Week of Jan. 28, 2019 - Slow Cooker Hawaiian Pineapple Chicken
This week’s recipe comes courtesy of CleanFoodCrush.com - View the Recipe.
Recipe for Week of Jan. 21, 2019 — Chicken Parmesan
Chicken breasts (I usually make 3-4)
Extra virgin olive oil
Salt, pepper, and various Italian spices (i.e. basil, thyme, rosemary, oregano)
1 jar of marinara sauce (I really like Muir Glen organic roasted garlic)
Spaghetti pasta (I use an organic gluten free pasta)
1/2 cup of shredded mozzarella cheese (optional)
Preheat oven to 425 degrees.
Trim any fat off the chicken breasts and brush both sides lightly with the olive oil. Season both sides of the chicken with the salt, pepper, and various Italian seasonings.
Heat an oven-safe skillet with an additional teaspoon of oil, and place the chicken in the skillet. Sauté both sides of the chicken until they are light brown, then remove from the heat.
Pour the entire jar of marinara sauce over the top of the chicken breasts, then sprinkle the mozzarella cheese over the top. For a lower-fat option, don’t use any cheese.
Place the skillet with the chicken in the oven for 15-20 minutes until chicken is cooked through and cheese is slightly browned on top.
Meanwhile, cook the pasta as directed.
Serve the chicken over the pasta (for a low-carb option, use zoodles) and spoon a bit more marinara sauce over the top from the skillet. I like to eat this meal with some steamed broccoli and a salad with balsamic dressing.