Recipe

Honey Dijon Chicken

Finding meals that everyone in our family can agree on is challenging especially since I have one extremely picky eater!! However, yesterday’s dinner was a SUCCESS therefore I definitely wanted to share it with you 🙂 If you would like weekly recipes and other Healthy Lifestyle tips feel free to subscribe for the weekly Healthy Lifestyle Corner Newsletter here.

Know of someone that may enjoy this recipe? Then share it with them!

Honey Dijon Mustard Chicken
Serves 5

What you’ll need:
5 thin chicken breast
3 Tablespoons of extra virgin olive oil
3 cloves of garlic, minced
1/3 cup organic raw honey
2 Tablespoons dijoin mustard

What you’ll do:
1. Preheat oven to 425 degrees
2. Spray shallow baking dish with non-stick spray then place in chicken breast
3. Bake chicken breast for 12 minutes then flip and cook for another 10 minutes or until juices are clear.
4. While chicken is baking in the oven, in a small skillet place the 3 tablespoons of extra virgin olive oil with minced garlic and cook over medium-low. You DO NOT want the garlic to burn…you are simply allowing the fragrance of the garlic to disperse into the oil.
5. Once oil is warm and garlic is soft add in honey and dijon mustard. Whisk together to combine and simmer, whisking often.
6. Once chicken is done, pour half of the glaze mixture onto chicken breast and bake for 2 minutes. Flip chicken, place the remainder of the glaze on the other side of the chicken and bake for 2 more minutes.

I served this with home cut fries using Yukon Gold potatoes sprinkled with extra virgin olive oil, garlic and parsley. These were baked on a large cookie sheet in the oven along with the chicken. Also on the side was whole string beans which were cooked in a microwavable steam bag. Super easy and quick clean up!!

Nutrition for Honey Dijon Chicken:
Calories: 230 calories
Fat: 8g
Carbs: 14
Protein: 26

Recipe, Shakeology

Healthy St. Patrick’s Shake

Happy St Patrick’s’ Day!!  I remember one of my favorite things this time of the year would be the Shamrock Shake from McDonald’s. But like anything that isn’t good for us yet we love, I try to make a healthier version and thanks to Shakeology, I can do that!

Rather than having a shake that has over 800 calories, 22 grams of fat and 115 grams of sugar (OMG!!) I can have a Peppermint Patty Shakeology with 213 calories, 6 grams of fat and 9 grams of sugar!!  Give it a try and let me know what you think!!

Peppermint Patty Shakeology
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 smoothie

Ingredients:
1 cup unsweetened almond milk
1 cup ice
½ scoop Chocolate Shakeology
½ scoop Vanilla Shakeology
1 tsp. pure peppermint extract
1 tsp. shaved dark chocolate
Fresh mint leaves (for garnish; optional)

Preparation:
1. Place almond milk, ice, Shakeology, and extract in blender; cover. Blend until smooth.
2. Garnish with chocolate and mint leaves (if desired).

Recipe, Uncategorized

crockpot-bash-1

Fall weather is finally here in North Carolina which means I’m whipping out my crockpot 🙂 Crockpots are one of my favorite ways to cook. I mean, it’s easy, quick clean up plus with it being the week before Thanksgiving, I know we are all super busy…so let’s give ourselves a break this week, shall we?

So here’s what you’ll get during our time together –>
– 5 days worth of crockpot meals
– healthy lifestyle tips
– daily accountability and support
– a chance to win prizes!

Here’s the Game Plan –>
Monday and Tuesday will be our prep days. Then our 5 days will officially be Wednesday through Sunday. Check into this group daily for everything you need to know during our time together. Got it?

OH! And like I said…this group is TOTALLY FREE to join so be sure to invite others that would find a group like this helpful. Lastly, be sure to click ‘going‘ to be notified of all posts within this event so that you don’t miss out.

For weekly recipes, motivation and healthy lifestyle tips be sure to sign up for the Healthy Lifestyle Community Newsletter HERE

Gluten Free, nutrition, Recipe

Healthy French Toast

I get asked a lot about what type of meals I eat during my day. I figured that I would start sharing Meal of the Day posts with you to help you on your own journey ❤

Lately, I have been having a dense shake, celery, peanut butter and strawberries for my first meal however I decided to change things up this week. Today, I had healthy french toast, scrambled eggs, bacon and strawberries. The french toast was out of this world so I definitely wanted to share it with you!

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Healthy French Toast

Serves: 2 Prep Time: 10 min. Cooking Time 6 min.

Ingredients
2 large eggs
2 tbsp. unsweetened almond milk
2 tsp. pure maple syrup or raw honey
1/2 tsp. ground cinnamon
2 slices of whole wheat bread (I used gluten free)
1 tsp. extra virgin coconut oil
1 cup fresh strawberries, sliced

Directions
1.  Combine eggs, almond milk, 1 tsp maple syrup, and cinnamon in a shallow pan; whisk to blend

2.  Heat oil in medium nonstick skillet over medium heat

3.  Dip each slice of bread in egg mixture to coat each side and place in hot skillet

4.  Cook for 2-3 minutes or until each side is golden brown

5.  Top each slice evenly with strawberries or have as a side and remaining 1 tsp of          maple syrup

6.  Serve immediately

Nutrition (per serving)
Calories: 219 Total Fat: 8g Saturated Fat: 4g Cholesterol: 186mg Carbohydrate: 27g Fiber: 5g Sugar: 8g Protein: 11g

21 Day Fix Conversion: 1 yellow 1/2 purple 1/2 red 1/2 teaspoon

Gluten Free, Recipe

Gluten Free Breakfast: Eggs, Banana ‘Pancakes’ with a side of Veggies

Good Morning Everyone! I have incorporated a new breakfast into my routine and I’m loving it! It’s super filling but without the guilt 🙂 I wanted to share with you since it’s a well balanced meal that is high in protein, health fat and complex carbs.

Take a watch at this short video and I would love for you to share with someone that needs meal ideas!

XoXo,

Jennifer

nutrition, Recipe

Mexican Omelet for Breakfast Lunch or Dinner

  
Mexican omelet this morning….DELISH!! Jammed pack with protein and healthy fat that will sure help you get focused, stay full and not hurt your waistline. Be sure to let me know how you liked it ☺️

What you’ll need:

3 large eggs, scrambled

1/2 cup lean ground turkey with taco seasoning

5 slices jalapeño 

2 tablespoon medium salsa

1/2 slices avocado

1 tsp coconut oil

Instructions:

Melt coconut oil in medium pan over medium heat. Once melted add ground turkey crumbles. (Mine were leftover from taco night so I was just heating up) Add Scrambled egg and cook until settled then flip and cook other side. Plate scrambled egg with turkey crumbles and top with jalapeño slices, salsa and avocado.

Enjoy!! 

XoXo

Jennifer

Recipe

Turkey Filet with an Onion and Mushroom Sauce

Hey Everyone!! Happy New Year!! I wish you all the very best in 2016!!

I wanted to share with you a dinner that I cooked up recently that was family approved 🙂 Turkey Filet with an Onion and Mushroom Sauce. It had tons of flavor, was easy to make and was super filling! You could also substitute the turkey filet with a chicken breast or even shrimp.

I hope that you enjoy this as much as we did!!

Have a great week!
Jennifer Hepka
A.K.A. Team Healthy Journey

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turkeyTurkey Filet with an Onion and Mushroom Sauce

INGREDIENTS
• 2 Turkey Filet (I used Butterball)
• 1 medium onion, thinly sliced
• 1 package of white button mushrooms, sliced
• 2 Tbsp Extra Virgin Olive Oil
• 2 Tbsp Flour
• 1 tsp Tarragon
• 1-2 cups low sodium chicken broth

PREPARATION INSTRUCTIONS
In medium skillet warm the 2 Tbsp Extra Virgin Olive Oil over medium heat. When oil is hot, place your turkey filet into pan and sear for 3-4 minutes then flip to sear other side for another 3-4 minutes. Once turkey filet is cooked, remove from heat and place on a plate covered with foil to keep warm.

In pan drippings add the sliced onion and mushrooms. Cover and cook until tender..about 10 minutes.

Add flour to cooked onion and mushrooms and stir. Add 1 cup of chicken broth and mix well, increase heat to medium high. As onions, mushrooms, flour and broth cook it will become thick. Feel free to add more broth to desired consistency. You don’t want a heavy gravy but not watery either. Once you have the desired consistency, reduce to a simmer, add in the Tarragon and turkey filets and simmer for about 7-8 minutes to combine flavors.

Serve immediately by placing the turkey filet on plate, topped with onion and mushroom mixture. Serve with boiled sweet potato slices and asparagus for a well balanced meal!