Friday, August 8, 2014

21 Day Fix Approved Recipes - Red Container

Hard-Boiled Eggs
Makes 1 serving, 2 eggs each

  • 2 large eggs
  • Cold Water
  1. Place eggs in saucepan and add cold water to cover eggs by one inch.
  2. Bring water just to a boil over high heat.  Remove from heat, cover, and let stand for 12 minutes.
  3. Remove from hot water and serve warm or rinse in cold water until cool.
*Sprinkle eggs with Smoky Southwestern Seasoning (see approved seasonings page)


Scrambled Eggs
Makes 1 serving, 2 eggs each
  • Nonstick cooking spray
  • 2 large eggs, lightly beaten
  1. Heat nonstick skillet lightly coated with spray over medium-low heat.  Add eggs; cook, stirring occasionally for 3 to 5 minutes, or until eggs are set.
*Add dash of All-Purpose Seasoning (see approved seasonings page) in the lightly beaten egg before cooking.


Poached Eggs
Makes 1 serving, 2 eggs each
  • 1 cup water
  • 1/2 tsp. fresh lemon juice (or white vinegar)
  • 2 large eggs
  1. Place water in medium saucepan and bring to a boil over medium-high heat.  Add lemon juice; reduce heat to maintain a gentle boil.
  2. Break eggs into a small bowl.  Hold bowl close to the water's surface and slip the eggs, one by one, into the water.  Cook until whites are completely set and yolks begin to thicken, about 5 minutes.  Gently lift eggs out of water; keep warm.

Cumin Tempeh Strips
Makes 1 serving
  • 5 oz. soy tempeh
  • 1 tsp. olive oil
  • 1 dash ground cumin
  • 1 dash smoked paprika
  • Sea Salt (to taste)
  1. Cut tempeh into strips; drizzle both sides evenly with oil.
  2. Season both sides of tempeh strips evenly with salt, cumin, and paprika.
  3. Heat medium skillet over medium heat.
  4. Cook tempeh for 2 to 3 minutes on both sides.

Baked Chicken Breast
Makes 1 serving
  • 4 oz. raw chicken breast, boneless, skinless
  • 1 tsp. olive oil
  • All-purpose Seasoning or Smoky Southwestern Seasoning (to taste; optional) (see approved seasonings page) 
  1. Preheat oven to 375 degrees F.
  2. Place chicken in ovenproof dish.
  3. Drizzle with olive oil.  Season with All-Purpose Seasoning or Smoky Southwestern Seasoning (if desired).
  4. Bake for 15 to 20 minutes or until chicken is no longer pink in the middle and juices run clear.  
*Cooking times may vary depending on the thickness and weight of the chicken breasts.  Cook chicken breast for the following times:
3 to 6 oz. - 15 to 20 minutes
7 to 12 oz. - 18 to 25 minutes
13 to 16 oz. - 20 to 30 minutes
You can also season chicken with lemon or lime juice and dry herbs like rosemary and thyme.


White Fish
Makes 1 serving
  • 4 oz. raw white fish (such as cod, tilapia, halibut, etc.)
  • 1 tsp. olive oil
  • All-Purpose Seasoning or Mediterranean Seasoning (to taste; optional) (see approved seasonings page)
  1. Preheat broiler to high.
  2. Drizzle with oil.  Season with All-Purpose Seasoning or Mediterranean Seasoning (if desired).
  3. Broil fish for about 3 to 4 minutes on each side or until fish is opaque and flakes easily when tested with a fork.
*Cooking times may vary depending on the thickness and weight of the fish.  Cook fish for the following times:
4 to 6 oz. - 5 to 7 minutes on each side
7 to 12 oz. - 6 to 9 minutes on each side
13 to 16 oz. - 7 to 10 minutes on each side
You can also season fish with lemon or lime juice and dry herbs like dill and basil.


Beef
Makes 1 serving

  • 4 oz. raw beef (such as flank steak, beef sirloin, beef tri-tip, etc.)
  • 1 tsp olive oil
  • All-Purpose Seasoning or Smoky Southwestern Seasoning (if desired) (see approved seasonings page)
  1. Preheat grill or broiler to high.
  2. Drizzle with oil.  Season with All-Purpose Seasoning or Smoky Southwestern Seasoning (if desired).
  3. Grill or broil beef for about 4 to 5 minutes on each side for medium rare, or 6 to 7 minutes on each side for medium.  Remove from heat, let stand for 5 minutes.
*Cooking times may vary depending on the thickness and weight of the beef.  For medium-rare, cook beef for the following times.
3 to 6 oz. - 4 to 7 minutes on each side
7 to 12 oz. - 6 to 9 minutes on each side
13 to 16 oz. - 7 to 10 minutes on each side
You can also season beef with garlic and dry herbs like sage and parsley.


All recipes on this page are from the 21 Day Fix Eating Plan Book by Beachbody.