Oct 08, 2020

National Eat Better, Eat Together Month: 4 Meals Your Family Will Love That Won’t Derail Your Weight Loss

Did you know that every October is Eat Better, Eat Together Month which is a national campaign to encourages families to gather for mealtimes? It is often thought that when families enjoy their main meals together they tend to eat a more balanced meal!

 

To celebrate we thought we’d share 4 Meals that the whole family will love and even better, won’t set you back on the scale or on your LIVology journey.

ONE POT LEMON HERB CHICKEN & RICE

This recipe is from Cream De La Crumb and is so delicious!

INGREDIENTS

  • 4 boneless skinless chicken breasts
  • 2 tablespoons butter
  • salt and pepper to taste
  • 2 teaspoons Italian seasoning
  • 1 cup uncooked white rice
  • juice of 1 lemon
  • 1 teaspoon Italian seasoning

INSTRUCTIONS

  1. Add rice, chicken broth, lemon juice, and remaining Italian seasoning to the pan (no need to clean it first). Place chicken on top, then cover and simmer over medium-low heat for 20-25 minutes until liquid is dissolved.
  2. Garnish with fresh parsley or cilantro if desired and lemon wedges for squeezing. Serve immediately.

 

EASY PORK CHOPS WITH SWEET AND SOUR GLAZE

This recipe is from Damn Delicious and is sure to be a hit with the family.

INGREDIENTS

  • 4 (8-ounce) pork chops, bone-in, 3/4-inch to 1-inch thick
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons unsalted butter
FOR THE SWEET AND SOUR GLAZE
  • 1/4 cup balsamic vinegar
  • 3 tablespoons honey
  • 2 cloves garlic minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • Pinch of crushed red pepper flakes, optional
  • Kosher salt and freshly ground black pepper, to taste

INSTRUCTIONS

  1. Preheat oven to 400 degrees F.
  2. Season pork chops with salt and pepper, to taste.
  3. Melt butter in a large skillet over medium-high heat. Add pork chops and sear both sides until golden brown, about 2-3 minutes.
  4. Place into oven and roast until completely cooked through, reaching an internal temperature of 140 degrees F, about 8-10 minutes.*
  5. To make the sweet and sour glaze, combine balsamic vinegar, honey, garlic, oregano, basil, thyme and red pepper flakes in a small saucepan over medium heat; season with salt and pepper, to taste.
  6. Bring to a boil; reduce heat and simmer until slightly thickened, about 5 minutes.
  7. Serve pork chops immediately with sweet and sour glaze.

FEELING BLOATED? Benefits of LIVology Detox Tea

Creamy Chicken Quinoa and Broccoli Casserole

This recipe is from Pinch of Yum and it is real food meets comfort food.

INGREDIENTS

  • 2 cups reduced-sodium chicken broth
  • 1 cup milk (I used 2%)
  • 1 teaspoon poultry seasoning
  • 1/2 cup flour
  • 2 cups water, divided
  • 1 cup uncooked quinoa, rinsed
  • 1/4 cup cooked, crumbled bacon (optional… sort of)
  • 1 pound boneless skinless chicken breasts
  • 2 teaspoons seasoning (like Emeril’s Essence or any basic blend you like)
  • 1/4 cup shredded Gruyere cheese (any kind will work)
  • 3 cups fresh broccoli florets

INSTRUCTIONS

  1. Sauce: Preheat the oven to 400 degrees and generously grease a 9×13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and 1/2 cup milk to a low boil in a saucepan. Whisk the other 1/2 cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.
  2. Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes.
  3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.
  4. Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

READ MORE: 5 Surprising Foods That Will Help You Lose Fat Quickly

Mexican Tortilla Casserole

INGREDIENTS

  • 1 tablespoon extra virgin olive oil
  • 1 large yellow onion, chopped
  • 1 medium garlic clove, minced
  • 1 teaspoon ground cumin
  •  teaspoons chili powder
  • 1 (14-ounce) can fire-roasted diced tomatoes, drained, 1/4 cup juice reserved
  • ¼ cup tomato paste
  • 2 (15 ounces) cans black or pinto beans (or a mix), drained
  •  cups frozen corn
  • 3 cups coarsely chopped fresh spinach (baby or regular will work)
  • salt and ground black pepper
  • 8 corn tortillas
  • 2 cups monterey jack or cheddar cheese (I used both)
    Optional toppings: chopped fresh cilantro, chopped fresh jalapeño, sour cream, salsa

INSTRUCTIONS

  1. Preheat the oven to 400 degrees F. Spray an 8×11 or 9×9 inch baking dish (or a similar-sized pan) with cooking spray. Heat the olive oil in a large skillet over medium-low heat and add the onion, garlic, cumin and chili powder. Stir for a few minutes until the onions are soft and the spices are fragrant about 3-5 minutes. Add the tomatoes, reserved tomato juice, tomato paste, beans, corn and spinach.
  2. Stir and cook for another minute or two until the spinach has wilted and the corn has thawed. Season with salt and pepper to taste.  Place two corn tortillas in the bottom of the prepared pan and top with 1/4 of the bean mixture, spreading the mixture evenly. Sprinkle evenly with 1/2 cup of the cheese. Repeat until all of the ingredients have been used up, finishing with the cheese.
  3. Bake until the tortilla casserole has cooked through, approximately 20 minutes. Allow to cool for 5 minutes before cutting.
  4. Serve with garnishes, if desired.

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Disclaimer:  This blog contains general information about health, diet, and lifestyle. Any information provided should not be considered or treated as medical advice and always consult a medical professional before making any lifestyle changes. Products and information mentioned are not intended to be used as a substitute for medical diagnosis, advice, or treatment.