Fitness House

08/12/2022

Seared Ahi Tuna Steaks

Ingredients
2 (5 ounce) ahi tuna steaks

1 teaspoon kosher salt

¼ teaspoon cayenne pepper (Optional)

½ tablespoon butter

2 tablespoons olive oil

1 teaspoon whole peppercorns

Directions
Pat tuna steaks dry and season on both sides with salt and cayenne pepper.

Melt butter in a cast iron skillet over medium-high heat. Add olive oil and pepper corns; cook until peppercorns soften and pop, about 5 minutes.

Gently place seasoned tuna in the skillet and cook to desired doneness, anywhere from 30 seconds to 1 1/2 minutes per side.

Slice tuna into 1/4-inch thick slices to serve.

06/12/2022

Arrabbiata Sauce
Ingredients
1 teaspoon olive oil

1 cup chopped onion

4 cloves garlic, minced

2 (14.5 ounce) cans peeled and diced tomatoes

⅜ cup red wine

2 tablespoons tomato paste

1 tablespoon white sugar

1 tablespoon chopped fresh basil

1 tablespoon lemon juice

1 teaspoon crushed red pepper flakes

½ teaspoon Italian seasoning

¼ teaspoon ground black pepper

2 tablespoons chopped fresh parsley

Directions
Heat oil in a large skillet or saucepan over medium heat. Add onion and garlic; cook and stir until softened, about 5 minutes.

Stir in diced tomatoes, wine, tomato paste, sugar, basil, lemon juice, red pepper flakes, Italian seasoning, and black pepper; bring to a boil. Reduce heat to medium and simmer, uncovered, for about 15 minutes.

Stir in parsley. Ladle sauce over hot cooked pasta of your choice.

05/12/2022

02/12/2022

Crispy Air Fryer Pork Chops
Ingredients
4 boneless pork chops, about 1"-thick
2 tbsp. extra-virgin olive oil
1/2 c. finely grated Parmesan
1 tsp. garlic powder
1 tsp. kosher salt
1 tsp. onion powder
1 tsp. smoked paprika
1/2 tsp. freshly ground black pepper
Directions

Step 1
Pat pork chops dry with paper towels, then coat both sides with oil.
Step 2
In a medium bowl, combine Parmesan, garlic powder, salt, onion powder, paprika, and black pepper. Coat both sides of pork chops with Parmesan mixture, pressing to adhere.
Step 3
In an air-fryer basket, arrange pork chops in a single layer. Cook at 375°, flipping halfway through, until an instant-read thermometer inserted into thickest part of pork chop registers 145°, about 9 minutes.
Step 4
Let pork chops rest about 10 minutes before serving.

23/11/2022

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16/11/2022

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14/11/2022

Baked Turkey Burgers
Ingredients
FOR TURKEY BURGERS
1 lb. ground turkey
1 large egg, beaten
1 tbsp. low-sodium soy sauce
1/2 small shallot, minced
2 green onions, thinly sliced
2 cloves garlic, minced
1 tsp. ground mustard
Kosher salt
Freshly ground black pepper
Pinch crushed red pepper flakes
FOR SERVING
Hamburger buns
Spicy mayonnaise
Butterhead lettuce
Red onion, thinly sliced
Avocado, sliced

Directions
Step 1
Preheat oven to 350° and line a baking sheet with parchment paper. In a large bowl, combine ground turkey and remaining ingredients. Season with salt, pepper, and pinch of red pepper flakes and mix until just combined. Form into 4 patties about 3” wide and place on prepared baking sheet. Mixture may be wet and it’s helpful to wet your hands to form into a patty. Once on the baking sheet, you can flatten the patty more.
Step 2
Bake for 15 minutes until cooked through and internal temperature reaches 165°.
Step 3
Serve on buns with desired toppings.

12/11/2022

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10/11/2022

Edamame & Veggie Rice Bowl
IngredientsIngredient Checklist

½ cup cooked brown rice (see associated recipes)

1 cup roasted vegetables (see associated recipes)

¼ cup edamame

¼ avocado, diced

2 tablespoons sliced scallions

2 tablespoons chopped fresh cilantro

2 tablespoons Citrus-Lime Vinaigrette (see associated recipes)
DirectionsInstructions Checklist
Step 1
Arrange rice, veggies, edamame and avocado in a 4-cup sealable container or bowl. Top with scallions and cilantro. Drizzle with vinaigrette just before serving.

08/11/2022

Traditional Greek Tahini Dip

IngredientsIngredient Checklist

½ cup tahini

2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil, plus more for garnish

1 clove garlic, crushed

¼ teaspoon salt

6 tablespoons water

3 tablespoons chopped fresh parsley

Toasted sesame seeds for garnish
DirectionsInstructions Checklist
Step 1
Combine tahini, lemon juice, oil, garlic and salt in a food processor. Pulse, scraping down the sides as needed, until smooth. With the motor running, add water in a thin stream until the mixture is pale and smooth. Transfer the dip to a serving bowl and top with parsley. Garnish with sesame seeds and more oil, if desired.

05/11/2022

Carrot Cake Energy Bites

IngredientsIngredient Checklist

1 cup pitted dates

½ cup old-fashioned rolled oats

¼ cup chopped pecans

¼ cup chia seeds

2 medium carrots (about 4 oz. total), finely chopped

1 teaspoon vanilla extract

¾ teaspoon ground cinnamon

½ teaspoon ground ginger

¼ teaspoon ground turmeric

¼ teaspoon salt

Pinch of ground pepper
DirectionsInstructions Checklist
Step 1
Combine dates, oats, pecans, and chia seeds in a food processor; pulse until well combined and chopped.

Step 2
Add carrots, vanilla, cinnamon, ginger, turmeric, salt, and pepper; process until all ingredients are well chopped and a paste begins to form.

Step 3
Roll the mixture into balls using a scant 1 Tbsp. each.

03/11/2022

Skillet Chicken Potpie
IngredientsIngredient Checklist

1 ½ cups low-sodium chicken broth, divided

2 tablespoons all-purpose flour

1 tablespoon olive oil

1 (8 ounce) package sliced cremini mushrooms

1 cup chopped onion

6 cloves garlic, minced

1 ½ cups frozen carrots and peas (7 oz.)

1 tablespoon chopped fresh sage

1 tablespoon fresh thyme leaves, plus sprigs for garnish

½ teaspoon salt

½ teaspoon ground pepper

1 pound shredded cooked chicken (about 3 cups; see Tip)

1 (7 to 8 ounce) prepared pie crust, thawed if frozen

1 egg white, lightly beaten
DirectionsInstructions Checklist
Step 1
Preheat oven to 425 degrees F.

Step 2
Whisk 1 1/4 cups broth and flour in a medium bowl; set aside.

Step 3
Heat oil in a 10-inch cast-iron or oven-safe nonstick skillet over medium-high heat. Add mushrooms; cook until browned, 6 to 8 minutes. Reduce heat to medium. Add onion and garlic; cook until tender, 4 to 6 minutes.

Step 4
Stir in the remaining 1/4 cup broth, scraping up any browned bits. Stir in the reserved broth-flour mixture, peas and carrots, sage, thyme, salt, and pepper. Bring to a boil, stirring constantly. Reduce heat and cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Remove from heat; stir in chicken.

Step 5
Lay pie crust over the chicken mixture, folding the edges over as needed. Cut four 4-inch slits in the crust to allow steam to escape. Brush with egg white.

Step 6
Bake until the crust is golden and the filling is bubbly, 20 to 25 minutes. Let cool for 10 minutes before serving. Garnish with thyme sprigs, if desired.

01/11/2022

Chicken & Vegetable Penne with Parsley-Walnut Pesto

IngredientsIngredient Checklist

¾ cup chopped walnuts

1 cup lightly packed parsley leaves

2 cloves garlic, crushed and peeled

½ teaspoon plus 1/8 teaspoon salt

⅛ teaspoon ground pepper

2 tablespoons olive oil

⅓ cup grated Parmesan cheese

1 ½ cups shredded or sliced cooked skinless chicken breast (8 oz.)

6 ounces whole-wheat penne or fusilli pasta (1 3/4 cups)

8 ounces green beans, trimmed and halved crosswise (2 cups)

2 cups cauliflower florets (8 oz.)
DirectionsInstructions Checklist
Step 1
Bring a large pot of water to a boil.

Step 2
Place walnuts in a small bowl and microwave on High until fragrant and lightly toasted, 2 to 2 1/2 minutes. (Alternatively, toast the walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes.) Transfer to a plate and let cool. Set 1/4 cup aside for topping.

Step 3
Combine the remaining 1/2 cup walnuts, parsley, garlic, salt, and pepper in a food processor. Process until the nuts are ground. With the motor running, gradually add oil through the feed tube. Add Parmesan and pulse until mixed in. Scrape the pesto into a large bowl. Add chicken.

Step 4
Meanwhile, cook pasta in the boiling water for 4 minutes. Add green beans and cauliflower; cover and cook until the pasta is al dente (almost tender) and the vegetables are tender, 5 to 7 minutes more. Before draining, scoop out 3/4 cup of the cooking water and stir it into the pesto-chicken mixture to warm it slightly. Drain the pasta and vegetables and add to the pesto-chicken mixture. Toss to coat well. Divide among 4 pasta bowls and top each serving with 1 Tbsp. of the reserved walnuts.

30/10/2022

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28/10/2022

One-Skillet Bourbon Chicken
IngredientsIngredient Checklist

¼ cup lower-sodium soy sauce

¼ cup bourbon

¼ cup unsweetened apple juice

1 tablespoon rice vinegar

1 tablespoon pure maple syrup

1 tablespoon minced fresh garlic

1 teaspoon grated fresh ginger

¼ teaspoon crushed red pepper

1 ½ pounds boneless, skinless chicken thighs, cut into 1/2-inch-thick strips

1 tablespoon cornstarch, plus 1 teaspoon, divided

2 tablespoons canola oil

2 teaspoons water

3 cups cooked brown rice

Sliced scallions for garnish
DirectionsInstructions Checklist
Step 1
Combine soy sauce, bourbon, apple juice, vinegar, maple syrup, garlic, ginger and crushed red pepper in a small bowl.

Step 2
Toss together chicken and 1 tablespoon cornstarch in a large bowl. Heat oil in a large nonstick skillet over medium-high heat. Add the chicken; cook, stirring occasionally, until golden brown and crispy, 6 to 8 minutes. Add the soy-bourbon mixture; stir to coat. Cook, stirring often, until the sauce has reduced to a syrupy consistency and the chicken is cooked through, 6 to 8 minutes.

Step 3
Combine water and the remaining 1 teaspoon cornstarch in a small bowl; stir to mix well. Add to the pan; cook, stirring often, until the sauce thickens and coats the chicken, 1 to 2 minutes.

Step 4
Divide rice among 4 plates; top with the chicken and sauce. Garnish with scallions, if desired.