21 Day Fix Chicken Marsala

Ingredients

1. 1 T coconut oil
2. 8oz mushrooms, sliced
3. 1/4 cup shallots, finely diced
4. 3 cloves garlic, minced
5. 3/4 cup Marsala Wine
6. 1 lb chicken breast, pounded thin
7. 1/4 cup wheat flour
8. 1 tsp onion powder
9. 1 tsp garlic powder
10. 1 tsp oregano
11. 2 T almond milk
12. 1 t wheat flour
13. 1 T coconut oil
14. 1/2 cup organic chicken broth
15. Fresh Parsley, for garnish
16. Cherry tomatoes, optional
17. Sea Salt and Pepper, to taste

instructions

1. In 12" skillet, heat coconut oil until melted. Saute mushrooms for 8-10 minutes.
2. Add garlic, shallots & wine - let simmer gently until wine reduces (about 15 minutes), stir occasionally
3. While simmering, combine chicken, 1/4 cup wheat flour. onion powder, garlic powder and oregano into a bowl or ziplock bag. Coat the chicken well, shake to remove excess.
4. In a separate skillet, heat 1 T coconut oil and cook chicken until browned (a few minutes on each side)
5. When chicken is cooked through, add mushrooms/sauce, almond milk and 1/2 cup chicken broth and let simmer. If using cherry tomatoes, let them simmer until soft.
6. Serve with fresh parsley

21 day fix counts

1. 1 Red, 1 Green, 1 tsp (add a green if serving with zoodles) 

serve with zoodles 

Adapted from Pinch of Yum

Jalapeno Burger - inspired by the recipe in the Core De Force Eating Guide

Jalapeno Burger - inspired by the recipe in the Core De Force Eating Guide

INGREDIENTS 1 lbs raw 95% lean ground beef 1 small jalapenoseeds and veins removed, chopped 1/2 cup shredded cheddar cheese 1 Tbsp Worcestershire sauce or low sodium soy sauce 1/2 tsp sea salt 1/2 tsp pepper 4 slices medium tomato 4 butter lettuce leaves or Bibb 4 slices medium red onion

INSTRUCTIONS

1. Preheat grill or broiler on high.
2. Combine beef, jalapenos, cheese, Worcestershire sauce, salt and pepper in a large bowl, mix well. Shape into four patties.
3. Grill or Broil patties 4 to 6 minutes on each side, or until desired doneness.
4. Place patty on lettuce leaf, put one slice tomato and one slice onion on top.

RECIPE NOTES

This is 1 green, 1 red, 1/2 blue in the portion control meal plans.

Meal Plan - week of 3/6/17

Meal Plan week of 3/6/17
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Breakfast Casserole	Breakfast Casserole	Breakfast Casserole	Breakfast Casserole	Breakfast Casserole	Breakfast Casserole	Breakfast Casserole
Breakfast	Serve with a fruit	Serve with a fruit	Serve with a fruit	Serve with a fruit	Serve with a fruit	Serve with a fruit	Serve with a fruit
	Coffee	Coffee	Coffee	Coffee	Coffee	Coffee	Coffee
	1 green, 1 purple, 1 red, 1 yellow, 1 tsp	1 green, 1 purple, 1 red, 1 yellow, 1 tsp	1 green, 1 purple, 1 red, 1 yellow, 1 tsp	1 green, 1 purple, 1 red, 1 yellow, 1 tsp	1 green, 1 purple, 1 red, 1 yellow, 1 tsp	1 green, 1 purple, 1 red, 1 yellow, 1 tsp	1 green, 1 purple, 1 red, 1 yellow, 1 tsp
Morning Snack	Shakeology (with a tsp PB and banana)	Shakeology (with a tsp PB and banana)	Shakeology (with a fruit)	Shakeology (with a tsp PB and banana)	Shakeology (with a tsp PB and banana)	Shakeology (with a tsp PB and banana)	Shakeology (with a tsp PB and banana)
	1 red, 1 purple, 1 tsp	1 red, 1 purple, 1 tsp	1 red, 1 purple,	1 red, 1 purple, 1 tsp	1 red, 1 purple, 1 tsp	1 red, 1 purple, 1 tsp
Lunch	Mason Jar Salad	Mason Jar Salad	Mason Jar Salad	Mason Jar Salad	Mason Jar Salad	Mason Jar Salad	Mason Jar Salad
	(click above for recipe link) - serve with side salad	(click above for recipe link) - serve with side salad	(click above for recipe link) - serve with side salad	(click above for recipe link) - serve with side salad	(click above for recipe link) - serve with side salad	(click above for recipe link) - serve with side salad	(click above for recipe link) - serve with side salad
	1.5 green, 1 orange, 1 red, 1/2 blue	1.5 green, 1 orange, 1 red, 1/2 blue	1.5 green, 1 orange, 1 red	1.5 green, 1 orange, 1 red	1.5 green, 1 orange, 1 red	1.5 green, 1 orange, 1 red	1.5 green, 1 orange, 1 red
Afternoon Snack	apple with PB	apple with PB	apple with PB	apple with PB	apple with PB	apple with PB	apple with PB
	1 puruple 1 tsp	1 puruple 1 tsp	1 puruple 1 tsp	1 puruple 1 tsp	1 puruple 1 tsp	1 puruple 1 tsp	1 puruple 1 tsp
Dinner	Baccon Cheesburger Meatloaf	Turkey Chili	Chicken Satay with Peanut Dipping Sauce	Slow cooker tacos	Leftovers	Lil and Mom - out to eat (I will get a salad)	Haily's b-day party - spaghetti and meatballs
	Click here for recipe	Click here for recipe	click here for recipe	click here for recipe
	with a side of broccoli		with side broccoli and rice
	1 red, 1 green, 1 yellow, 1/2 blue	1 red, 1 yellow, 1/2 blue	1 red, 1/2 blue, 1 tsp, 1 green, 1 yellow	1 red, 1 green, 1 yellow, 1 blue	stay within container count		1 red, 1 yellow, 1 green
Evening Snack	green tea	green tea	green tea	green tea	green tea	green tea	green tea