21 Day Recipes

Let's do 21 Days of 21 Day Recipes!!

Day # 15     21 Day "Free" Seasoning

Ranch

• 1 t garlic powder
• 1 t onion powder
• 1 t sea salt
• 1/2 t pepper
• 1/2 t parsley
• 1/2 t dill

All Purpose

• 4 t onion powder
• 2 t garlic powder
• 2 t mustard powder
• 1/4 t dried thyme
• 1/4 t ground black pepper
• 1 t sea salt

Smokey Southwestern                     

• 1 T chili powder
• 2 t ground cumin
• 1 t coriander
• 1/2 t onion powder
• 1/2 t garlic powder
• 1/2 t dried oregano
• 1/2 t smoke paprika
• 1 t sea salt

Mediterranean

• 4 T dried parsley
• 4 t dried onion flakes
• 2 t dried basil
• 1 t dried oregano
• 1 t dried thyme
• 1 t garlic powder
• 1 t sea salt
• 1/4 t ground white pepper

Day #14  Krispie Baked Chicken 

• 1lb chicken tenderloins
• 1 egg and 1 egg white
• 2 cups of organic rice cereal
• 1/2 tsp Himalayan salt
• 1/2 tsp garlic powder
• sprinkle of pepper
• olive oil cooking spray

1. Preheat oven to 400 degrees.
2. Place rice cereal in a bag along with spices and crush a bit.
3. Mix eggs together. 
4. Dip chicken pieces first in the egg, then in the rice cereal mixture.
5. Place breaded chicken on a baking sheet lined with parchment paper.
6. Before baking, spray both sides of chicken with olive oil spray. 
7. Bake for 25-35 minutes.

Day #13     Healthy Hollandaise Sauce

• Hot water
• ⅔ cup reduced-fat (2%) plain Greek yogurt
• 1 Tbsp . fresh lemon juice
• 3 large egg yolks
• ½ tsp . Dijon mustard 
• ½ tsp . sea salt
• 1 pinch ground white pepper
• Ground cayenne pepper (to taste; optional)
• 3 Tbsp . organic grass-fed butter , melted

1. Bring 4 cups water in a medium pan to a boil. Reduce heat; gently boil.
2. Place a heat resistant bowl over the saucepan so that it rests snuggly like a lid.
3. Combine yogurt, lemon juice, egg yolks, and mustard in a medium bowl; whisk to blend. Season with salt, pepper, and cayenne pepper (if desired).
4. Add yogurt mixture to bowl over saucepan; cook, stirring constantly, for 5 to 6 minutes, or until sauce thickens.
5. Remove from heat; add butter, stirring constantly, for 3 to 4 minutes, or until sauce has cooled.

Day #12 Avocado Cocoa Pudding
I am not posting this recipe because it is not tasty.
Tastes like avocado pudding.
While I do like avocado, I did not like this at all.

Day #11     Blackened Catfish

This is so good I couldn't get a picture before someone got into it!

• 1 tablespoon paprika                                   Preheat oven to 450 degrees.
• 1/2 teaspoon cayenne pepper                     Mix all spices together.
• 2 teaspoons oregano                                   Drizzle fish with olive oil.
• 1 teaspoon sea salt                                      Rub spices into fish.
• 1 teaspoon white pepper (or black)              Bake 8 - 10 minutes.
• 2 large catfish fillets

Day #10   Honey Marinated Salmon

• 3 tablespoons honey
• 2 tablespoons Liquid Aminos or Soy Sauce            
• 2 tablespoons olive oil
• 1/4 teaspoon white pepper
• 1 pound salmon steak

Mix honey, liquid aminos and olive oil. Pour over salmon and marinate over night. Bake in a 350 degree oven for 25 minutes. Then broil for about 5 minutes.

Day #9     Old Fashions Chicken Soup Made From Scratch

• 5 lb whole chicken
• 1 small onion, chopped
• 2 cups celery, chopped
• 2 cloves of garlic, minced
• 2 cups of carrots, diced
• 4 potatoes, diced
• 2 bay leaves
• 1 tsp dried thyme
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 tsp dried parsley flakes
• chicken stock
• Additional salt and pepper, to taste

1.      Put your chicken into your instant pot with 3 cups water. Set to manual high pressure for 25 minutes. Allow the Instant Pot to depressurize naturally.

2.      Pour the contents into a large strainer over a large bowl.

3. While the chicken cools for a couple minutes so you can work with it easier, skim off some of the fat off the liquid.
4. Using a fork and knife, remove as much meat as possible from the chicken.
5. Once all the meat is removed from the chicken put the bones back into your instant pot to make a nice bone broth for your soup.
6. Select 'Manual' setting and adjust time to 120 minutes.
7. When cooking is done, allow pressure to release naturally (20-20 minutes).
8. Stain liquid from your bones and return to instant pot. Add chicken stock to equal about 10 cups.
9. Add chicken, vegetables, garlic and herbs. (I like to sauté the onions and celery before adding.)
10. Select Slow Cooker setting. How long you cook is entirely up to you at this point.
11. At the end of cooking give the soup a taste and add a little more salt and pepper to taste.
12. Let it cook for a couple more minutes. Remove bay leaves & serve.

Day #8   Rotisserie Style Whole Chicken in the Air Fryer

• 1 Whole Chicken cleaned and blotted dry
• 2 Tablespoons Ghee / Coconut Oil
• 1 Tablespoon John Henry’s Mesquite Rub

1. Pat chicken thoroughly dry.
2. Rub Ghee/Oil all over chicken and season generously.
3. Place chicken, breast side down into Air Fryer.
4. Cook at 330 degrees for 30 minutes.
5. Flip chicken over and cook at 330 degrees for an additional 30 minutes, or until internal temperature reaches 165 degrees.
6. Let rest for 10 minutes and then serve.

* For chickens that are five pounds and up cook for 35 minutes on each side.

Day #7   Blueberry Oatmeal Blender Muffins

• 1 cup greek yogurt, plain                                            1 Yellow
• 2 tablespoons raw honey                                           1/2 Purple
• 2 ripe bananas                                                              1/2 Blue
• 2 large eggs 
• 1/2 teaspoons pure vanilla extract 
• 2 cups old-fashioned rolled oats 
• 1-1/2 teaspoons baking powder 
• 1/2 teaspoon baking soda 
• 1/2 teaspoon salt
•  1 cup blueberries 
• 2/3 cups chopped raw walnuts

1. Preheat oven to 350 degrees F.
2. Blend until smooth yogurt, honey, bananas, rolled oats, eggs, vanilla extract, baking powder, baking soda, and salt.
3. Gently fold in the blueberries and chopped walnuts.
4. Evenly divide batter among prepared muffin cups. About 1/4 cup each.
5. Bake for 20-25 minutes or until toothpick inserted in the center comes out clean.
6. Transfer muffins to rack and cool. 

Day #6    Spinach and Feta Stuffed Tilapia

• 6 thin tilapia fillets
• Pinch of salt and pepper
• 1 egg beaten
• ¼  cup cottage cheese
• ¼ cup Greek yogurt
• ¼ cup crumbled feta cheese
• ¼ cup bread crumbs
• ½ cup dried spinach leaves
• ¼ tsp. salt
• ¼ tsp. ground black pepper
• ¼ tsp. dried thyme leaves
• 1 large lemon

1. Preheat oven to 350 degrees. Spray a 2 quart baking dish with cooking spray. Pat fish dry with paper towels and sprinkle each with a pinch of salt and pepper.
2. Blend all ingredients, except tilapia and lemon, very well.
3. Divide the filling between the fish fillets, placing the filling on the widest end of the fillet. Roll the fish around the filling. Secure the seam with toothpicks, if needed.
4. Place the stuffed fish, seam side down in the baking dish. Squeeze the juice of 1 lemon over the top of the stuffed fish. Cover and bake for 25 minutes. The stuffing should be cooked through and the fish should flake when touched with a fork.

Day #5       Fried Cabbage and Sausage

• 2-3 tablespoons coconut oil
• 1 small head of cabbage, chopped                                  
• 1/2 cup chopped onion
• 1 pound smoked sausage, sliced
• 1 14.5 oz. can fire roasted garlic diced tomatoes
• Salt & Pepper to taste

Sauté cabbage and onion in coconut oil on medium high for 5 minutes. Add sausage, tomatoes and spices. Cover and simmer 25 minutes.

Day #4   Weekday Meal-Prep Chicken Burrito Bowls

·         2–3 boneless skinless chicken breasts

·         3 bell peppers, any color, sliced

·         1 large red onion, sliced

·         2 tablespoons olive oil

·         1 tablespoon taco seasoning

·         Salt and pepper

·         1 jar salsa

·         3 cups cooked brown rice, divided

·         1 can black beans, drained and rinsed

·         1 can corn

·         1 cup shredded cheddar cheese

·         1 lime, sliced into wedges 

1. Preheat oven to 400˚.

2. Line a baking sheet with foil.

3. Place the chicken, peppers, and onions on the baking sheet and drizzle with oil.

4. Sprinkle the taco seasoning evenly over both sides of the chicken breasts.

5. Salt and pepper the peppers and onions, tossing to coat.

6. Top each chicken breast with a generous pour of salsa.

7. Bake in a preheated oven for 25 minutes.

8. Rest chicken for 10 minutes, before slicing into strips.

9. Add a base of brown rice to 4 food storage containers. Top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked peppers and onions, and sliced chicken. Garnish with a lime wedge.

Day #3     Spinach Egg Cups / Instant Pot

• 6 eggs
• 1 cup cheddar cheese
• 3/4 cup cottage cheese
• 3/4 cup plain Greek yogurt
• 1 tps salt
• 1/2 cup dried spinach

1. Add eggs, cheddar cheese, cottage cheese, yogurt, spinach and salt to a blender. Blend ingredients together for 30 seconds.
2. Grease 3 jars with coconut oil.  Fill each cup about 3/4 of the way full.
3. Cover  tightly with foil. Add 2 cups of water to the Instant Pot insert and place the trivet on the bottom of the pan.
4. Cook on high pressure using the steam function for 10 minutes. Let the pressure naturally release.  Remove jars and let cool. Remove the foil and cover jars to store for up to 1 week in the refrigerator. Microwave for 30 seconds when ready to eat.

*Sprinkle some veggies into the bottoms of the jars before pouring in eggs if you like.

Day #2     Instant Pot Cracked Out Chicken

• 1 lb . frozen chicken breast
• 4 oz . turkey bacon
• 1/4 cup cheddar cheese
• 3/4 cup cottage cheese
• 1/4 cup Greek yogurt
• 1 tsp garlic salt
• 1 tsp onion powder
• 1/2 tsp pepper
• 1/2 tsp parsley
• 1 tsp fresh dill (1/2 tsp dried)

1. Place the frozen chicken in the bottom of the Instant Pot. Add 1 cup water, then lock the lid into place and turn the pressure valve to seal.
2. Cook on high pressure using the manual function for 12 minutes. When done let the pressure release naturally. This will prevent the chicken from drying out.
3. While the chicken is cooking cook the turkey bacon in the oven according to the package. Cut into cubes and set aside until ready to use.
4. Mix the cottage cheese, yogurt, garlic salt, onion powder, pepper, parsley, and dill together in a blender. Mix well until you have a ranch like dressing. Set aside until ready to use.
5. Drain and shred the chicken. Pour the dressing from the blender, turkey bacon, and cheddar cheese over the chicken. Mix well. You can turn the Instant Pot to sauté to help the melt the cheese if your chicken has cooled.

21 Day Fix Container Count:
Entire Recipe = 6.5R, 1B | 1/4 of recipe (makes 4 servings) = 1.5R, .25B

Day #1         Egg Roll In A Bowl

·         1 bag coleslaw mix

·         1 # sausage   

·         1 T. ground ginger

·         ¼ cup chopped onion

·         ¼ cup soy sauce

1. Brown sausage.
2. Add other ingredients.
3. Cover and cook 5 minutes on medium heat.
4. Uncover stir/toss and taste.

* If you want egg rolls wrap in egg roll wrappers and bake 15 min. in a 400 degree oven.