21 Day FIX CHICKEN, SAUSAGE AND SHRIMP JAMBALAYA

I found an amazing Jambalaya recipe and I just had to try it. Also, made sure it was FIX approved. :) 

For my FIX peeps! I use 1 PURPLE to scoop out each portion. :) 

Big thanks to Gimme Some Oven for Jambalaya 101. I've already made the dish once more so its safe to say I'm hooked. :D 

INGREDIENTS:

• 3 Tbsp. olive oil
• 2 ribs celery, chopped
• 1 white onion, diced
• 1 small red bell pepper, cored and diced
• 1 small yellow bell pepper, cored and diced
• 1 small green bell pepper, cored and diced
• 4 cloves garlic, minced
• 2 boneless skinless chicken breasts, cut into bite-sized pieces
• 1 lb. turkey sausage, thinly sliced into rounds
• 3 cups chicken stock
• 1 (14 oz.) can crushed tomatoes
• 1 1/2 cups uncooked white or brown rice
• 2 Tbsp. Cajun or Creole seasoning (**more/less to taste, see note below)
• 1 bay leaf
• 1 tsp. thyme, crushed
• 1/4 tsp. cayenne pepper
• 1 lb. raw shrimp, peeled and deveined
• salt and pepper
• (optional garnishes: chopped fresh parsley, thinly-sliced green onions, hot sauce)

DIRECTIONS:

Heat 2 tablespoons. olive oil in a large saute pan over medium-high heat. Add celery, onion, bell peppers, and garlic. Saute for about 5 minutes, stirring occasionally, until the vegetables are soft and mostly cooked. Add the remaining tablespoon of olive oil, chicken and sausage, and stir to combine. Continue sauteing for an additional 5 minutes, or until the chicken is no longer pink and mostly cooked.

Add the chicken stock, tomatoes, rice, Cajun spice, bay leaf, thyme, and cayenne, and stir to combine. Reduce heat to medium-low, cover and simmer for about 25-30 minutes, or until the rice is cooked, stirring occasionally. (Don't forget to stir, or the rice may burn on the bottom of the pan.)

Once the rice is tender, add in the shrimp and stir to combine. Let the mixture continue to simmer, stirring occasionally, until the shrimp are cooked and pink. Remove bay leaf and season the jambalaya with salt and pepper and hot sauce and additional Cajun/Creole seasoning if needed. Remove from heat and serve with optional garnishes if desired.

"Plank It Out" FREE One Week Challenge

June 1st. FREE one week Plank Challenge.

Just in time for summer and, honestly, who doesn't want to help tone those problem areas?

It's free.
The group will be fun.
The online page will be private.
And did I mention its FREE? 

Fill out the form, click LIKE and mark your calendars!  :)

http://goo.gl/forms/N5E2jJ4oGW

Day 5 Meal Plan

Day 5
Workout:  Alpha lower focus

Breakfast

Push Play T25

Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:
2 slices whole grain bread
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romain lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:
Chef Salad

Fitness Motivation Quotes

2 cups romain lettuce chopped
1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

Once you complete this week then you can advance to my next 21 Day Challenge Group. Message me for details! 

Good luck and don't forget to take your pics and measurements to track your progress! 

If you don't have a Beachbody Coach or would like to be in my upcoming challenge group for continued support and motivation please contact me below!!

Day 4 Meal Plan

Breakfast:  Morning Delight Smoothie
1 cup 100% orange juice
1/3 medium banana, cut into chunks
1 scoop Shakeology any flavor
1 cup ice
Place in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.

Lunch:
4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c canned drained artichoke hearts
1 1/2 tsp extra virgin olive oil
1 tbsp balsamic vinegar
Preheat grill or broiler to high
Grill or broil sirloin for 3 to 5 minutes on each side or to desired doneness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar and toss!
Place Sirloin on top and serve.

Snack:  Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner: 
Roasted Tofu with Veggies
1 lb firm tofu, drained and cut into cubes
5 cloves garlic, chopped
12 oz green beans, trimmed
1 cup medium mushrooms, cut into quarters
1 medium onion, cut into chunks
3 medium red potatoes, cut into quarters.
1 tbsp extra virgin olive oil
1 tbsp reduced sodium soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
Sprinkle with seasoning blend if desired and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Day 3 Meal Plan

Breakfast:
Yogo Berry Blast Shakeology
1 cup water
1/2 cup nonfat vanilla yogurt
1 cup fresh or frozen mixed berries
1 scoop shakeology any flavor
1/2 c ice and blend

Am Snack:
Tropical quinoa snack:  1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

Lunch:
2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 lage whole grain wheat cracker topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast, and 1 slice of swiss cheese.

Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
1 1/2 tsp extra virgin olive oil
1/4 tsp lemon pepper
1 dash sea salt
1 fresh dill sprig, finely chopped
1/2 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
Brush both sides of halibut with oil.  Place on baking pan.  Sprinkle halibut with lemon pepper, salt and dill.
Bake for 4 to 5 minutes on each side or until halibut flakes.
Serve with couscous.

Day 2 Meal Plan

Breakfast:  Silky Almond Smoothie
1/2 c nonfat milk
1/4 cup unsweetened almond milk
1/4 cup water
1 scoop shakeology, any flavor or 1 scoop of whey protein powder
1 tbsp all natural almond butter
1 cup ice
Blend

Snack:
1 cup red or green grapes

Lunch:
Avocado Veggie Burger
1 veggie burger patty
1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 tbsp prepared salsa- I like the black bean and corn salsa from Giant Eagle
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

PM Snack:
1 large hard boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.

Dinner: 
Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
1 medium new potato, sliced
1/4 medium red bell pepper, chopped
1/4 medium onion, chopped
1 fresh thyme sprig

Preheat oven to 375. Season chicken with salt and pepper. Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion and thyme; fold foil over and seal edges securely to form a pouch.  Place on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

5 Day FREE Back to the Basics Clean Eating Challenge Day 1 Meal Plan & Shopping List

All of the recipes are roughly 300 calories, and all of the snacks are around 100 calories that contains a healthy balance of protein, carbohydrates, and fats.  You may be a little hungry for the next 5 days. That is totally normal.  Remember, just because your body wants food doesn't always mean you need food.  However, if you are feeling low on energy, lagging in your workouts, or having problems concentrating, you might benefit from a few more calories.  You can do this by doubling up on one or both of your daily snacks

What to drink?  WATER IS BEST!  Caffeine free herbal tea is also a good option.  Coffee is ok with breakfast, but skip the milk, creamer and sugar.  Avoid alcohol, sports drinks, juices and sodas, even diet sodas.

Once you have completed this 5 Day Challenge, you will have the option to advance to the NEXT PHASE of this program which is a 21 Day Challenge which is a step up from just this first group. This is where you will push yourself to become the BEST VERSION of yoursel by incorporating a specific fitness regimen as well as following a customized meal plan. It starts on August 25th. If you would like more details, comment below that you would like more information. :) 

The Shopping List:

Once you go through the items there is a lot of items but it is a great variety. If there is a recipe/snack you don't like, swap it for something else.

01. Shakeology, any flavor (5 scoops- you can purchase from me for $30) or Whey Protein Powder
02. Medium banana (2)
03. Cantaloupe (1/2) OR cubed honeydew (1.5 cups) OR cubed watermelon (1.5 cups)
04. Finely grated grapefruit peel (1 tsp)
05. Lemon wedges
06. Red or green grapes (1 cup)
07. Apple (1 medium)
08. Medium avocado (1-2)
09. Medium cucumber (1)
10. Onion, medium (2, guide doesn’t specify type)
11. Green onion (1)
12. Red onion (1)
13. Medium mushrooms (1.5 cups)
14. Medium carrot (1)
15. Celery (1 stalk)
16. Potato, medium (1)
17. Medium red potatoes (3)
18. Red bell pepper, medium (1)
19. Tomatoes (2 medium)
20. Cherry or grape tomatoes (10)
21. Garlic, chopped (5 cloves)
22. Cilantro (6 fresh sprigs)
23. Thyme, fresh (1 sprig)
24. Fresh dill sprig (1)
25. Raw cabbage (3/4 cup shredded)
26. Fresh baby spinach (2 cups)
27. Romaine lettuce leaves (6 leaves and 2 cups chopped)
28. Fresh arugula (2 cups)
29. Strawberries (10 medium)
30. Raw lean top sirloin steak (4 oz)
31. Chicken breast, boneless, skinless (8 oz)
32. Raw cod/flounder/fluke (6 oz.)
33. Raw halibut fillet (1 6 oz. fillet)
34. All-natural almond butter (2 tbsp)
35. 4-inch corn tortillas (3)
36. Whole-grain hamburger bun (1)
37. Whole-grain bread (2 slices)
38. Mayonnaise (4 tsp)
39. Prepared mustard (2 tsp)
40. Prepared pesto sauce (2 tsp)
41. Balsamic vinegar (1 tbsp)
42. Reduced-sodium soy sauce (1 tbsp)
43. Whole-wheat cracker (1 cracker)
44. Drained solid white tuna, packed in water (2 oz)
45. Green beans (12 oz)
46. Canned, drained artichoke hearts (1/2 cup)
47. Black olives (5 medium)
48. Fresh lime juice (2 tbsp)
49. Fresh lemon juice (1 tsp)
50. Red wine vinegar (2 tbsp)
51. Raw honey (2 tsp)
52. Whole-wheat couscous (1/2 cup)
53. Flaxseed (1 tbsp)
54. Sea salt (1 tsp)
55. Ground black pepper (1 dash)
56. Cayenne pepper (1 dash)
57. Dijon mustard (2 tsp)
58. Ground cinnamon (1 dash)
59. Paprika (to taste, optional)
60. All-purpose, salt-free seasoning blend
61. Slivered raw almonds (1 tsp)
62. Extra-virgin olive oil (3.3 tbsp)
63. Quinoa (1/3 cup)
64. Low-sodium, nitrite-free, lean turkey breast, deli-sliced (10 slices/5 oz)
65. Low-sodium, nitrite-free chicken breast (1 slice or 1/2 oz)
66. Low-sodium, nitrite-free, lean roast beef (4 slices/2 oz)
67. Low-sodium, nitrite-free, lean ham (1 oz)
68. Firm tofu, drained, cut into cubes (1 lb)
69. Part-skim mozzarella cheese (1 oz)
70. Swiss cheese (1 slice or 1/2 oz)
71. Soft goat cheese (1 tbsp)
72. Prepared salsa (1 tbsp)
73. Frozen raspberries (1/3 cup)
74. Fresh/frozen mixed berries (1.25 cups)
75. Veggie burger patty (1)
76. Large egg (3)
77. Nonfat milk (1.5 cups)
78. Unsweetened almond milk (3/4 cup)
79. Coconut milk (2 tbsp)
80. 100% Orange juice (1 cup)
81. Nonfat plain yogurt (1/2 cup)
82. Nonfat vanilla yogurt (1/2 cup)
83. Part-skim ricotta cheese (1/3 cup)
84. Water (1.75 cups)
85. Ice (4 cups)

Like I said, it looks like a long list but you may have several of these ingredients in your kitchen already.  And this is only if you are following the exact 5 Day Fast Track meal plan.

The Plan:

Day 1
Workout:  30 Minutes of Exercise

Breakfast:  Raspberry Protein Smoothie
1 cup non fat milk (almond milk)
1/3 c fresh or frozen raspberries
1 scoop shakeology any flavor or 1 scoop of whey protein powder
1 tbsp flaxseeds
1 cup ice (I like less ice so I do just a few pieces)
Blend!!!!!

Am Snack:  Sweet Citrus Yogurt
1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad
2 cups fresh baby spinach
1/4 medium cucumber, sliced
1/2 c sliced mushrooms
1 medium carrot, shredded
1 1/2 tsp. extra virgin olive oil
1 tbsp red wine vinegar
4 oz cooked chicken breast, boneless skinless sliced.
Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll
2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

Dinner: Grilled Fish Tacos with cabbage citrus slaw

6oz raw cod(flounder or fluke) washed and patted dry
1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!