Yummy Egg Muffins

These were DELICIOUS and SO SIMPLE and most importantly FAST! You can meal prep these for the week and just pop them in the microwave and go during the week! EASY PEEZY!

Set oven at 350 degrees.

Wisk these ingredients together:
6 eggs (wisk them really good first before adding the rest)
1 1/2 cup of veggies of your choice----> For these, I used spinach, broccoli diced small, diced onion (I used frozen diced onion you can buy at the grocery), 2% Sargento cheddar cheese.
I didn't measure these, just sprinkled them in...
Red Pepper 
Garlic powder
Sea Salt 
Black Pepper

*Feel free to add a meat such as sausage also. I prefer mine without but my hubby loves sausage with his...I just make his sausage on the stove top and throw a few muffins on his plate to go with it! It makes him happy- happy is good! :-) These are GREAT for anyone who is on a low carb diet...great for me since I am a type 1 diabetic! They leave me feeling full and the protein helps to stabilize my blood sugar until I eat my mid-morning snack! ;-)


After everything is mixed together, scoop out with spoon and put in well prayed muffin pan and bake for 23 minutes!

ENJOY!!!! :-)

Note: 21 Day Fix Approved!!!! 1 red, 1 green, 1 blue (if you add feta or any cheese!) = 2 muffins/serving



What's your favorite egg combo? I've also tried these with green and red peppers diced and diced tomato and scallions...all combo's seem to be very good!

Easy 21 Day Fix Inspired Crock Pot Recipes to make your life easy!

Yummy Ranch Salsa Chicken

Add Frozen chicken breasts, jar of salsa, packet of dry ranch dressing. 

Let it cook all day until it shreds. Use for salads, tacos, soups or just eat by itself! 

I like it with red or green salsa!

YUM! ENJOY!!!

Slow Cooker Stuffed Bell Peppers

PREP TIME: 10 MINS COOK TIME: 4 HOURS TOTAL TIME: 4 HOURS 10 MINS
SERVES: 6

INGREDIENTS
6 Large Bell Peppers
1 pound lean ground beef
½ cup onion, chopped
1 14 oz can diced tomatoes
1 cup wild rice, cooked (any kind of rice will work)
2 Tablespoons Worcestershire sauce
1 teaspoon salt
1 teaspoon pepper
1¼ cup shredded cheese, divided
¼ cup water

INSTRUCTIONS
Cut off each top of the peppers and scrape out the seeds and membranes. Set aside.
Combine ground beef, onion, diced tomatoes, rice, worcestershire sauce, salt, pepper, and 1 cup of cheese. Stuff each bell pepper with mixture.
Cook on low for 6 hours or high for 4 hours until peppers are tender and ground beef is cooked throughout.
About 15 minutes before serving, sprinkle remaining cheese and let it melt.

Slow Cooker Greek Chicken Pita:

Ingredients

1 medium onion, sliced

1 clove garlic, minced

1 lb. boneless, skinless chicken thighs, trimmed of fat

1½ teaspoons lemon pepper

½ teaspoon dried oregano

¼ teaspoon ground allspice

4 pita pocket breads

½ cup plain greek yogurt ( I love Fage)

1 tomato, sliced

½ cup chopped cucumber

1 medium red bell pepper, sliced in thin strips

Directions

                   

1. In slow-cooker, combine onion, garlic, chicken, lemon pepper, oregano, and allspice; mix to coat chicken with seasoning.

2. Cover and cook on LOW for 4–6 hours.

3. Heat pita bread as directed on package. Meanwhile, remove chicken from slow-cooker; place on cutting board. Using two forks, shred chicken.

4. To serve, stir yogurt into onion mixture in slow-cooker. Spoon chicken onto warm pita bread. With slotted spoon, transfer onion mixture onto chicken; top with tomato, cucumber, and red pepper strips.

Slow-Cooker 21 Day Fix Honey-Mustard Chicken Sandwiches

4 boneless, skinless chicken breasts

1/4 cup whole grain mustard

2-3 Tbsp. coconut aminos (soy sauce substitute)

1 Tbsp. local, organic honey 

1 cup low-sodium chicken stock

1/4 tsp. garlic powder

1/2 tsp. paprika

Freshly ground black pepper and salt to taste

Instructions:Put all ingredients into crock pot, and cook on high for 4 hours or low for 8 hours. Shred chicken to serve. Enjoy on your choice of bread or wrap.It really is that simple! (21 Day Fixers: Measure out your chicken and count that as 1 "red". I added a little more honey than the recipe called for, so I counted a that as one of my "teaspoons". Count the appropriate number of "yellows" for what you use as your sandwich base.)

CROCKPOT BEEF STEW

(21 DAY FIX APPROVED!!!!)

Servings : 6 (1 Serving is measured with 2 Green Containers)

1 1/2 lbs Beef Stew Meat
Salt and Pepper
1/4 Cup Flour (I used whole wheat flour)
1/2 lb Baby Carrots
1 Medium Onion (chopped)
2 lbs Red Potatoes (chopped into small cubes)
1 Tbl Olive Oil
4 Garlic Cloves (minced)
2 Cups Beef Broth
1 Tbl Dijon Mustard (NOT Honey Dijon, just the plain one :) )
1 Tbl Low Sodium Soy Sauce
1 Tbl Worcestershire Sauce
1 Tbl Honey
1 tsp Dried Rosemary
1/2 tsp Dried Thyme

DIRECTIONS :

1. Put the flour and a good amount of salt and pepper into the flour and mix together. Put
    the beef in a large bowl and sprinkle the seasoned flour on top and coat the meat. Set
    aside
2. Chop the onion. Wash the potatoes and chop into small cubes. Place carrots, chopped
    onion, cubed potatoes into the crockpot
3. In a large pan, heat the Olive Oil, add the minced garlic and and saute until almost brown
    and fragrant. Add the floured beef into the pan and brown the beef on all sides. Add the
    beef to the crockpot
4. In the same large pan, add the beef broth, mustard, low sodium soy sauce,
    worcestershire, honey, rosemary and thyme. Whisk together well over medium heat, and
    pour over the meat and vegetables once all ingredients are incorporated. Mix the meat,
    vegetables and sauce in the crockpot, put the lid on and cook on high for 4 hours, or low
    for 8 hours
5. Taste test the flavour and add himalayan salt if needed - not very much though, remember you are
    on the 21 day fix :)


****TIP! I TRIED THIS WAY ABOVE THEN TRIED AGAIN WITHOUT ALL THE STEP-JUST ADDING INGREDIENTS TO CROCK POT AND COOKING AND HUBBY SAID IT WAS JUST AS GOOD! SAVED ME OVER 10 MINUTES OF PREP! ;-) I PUT THE MEAT IN FROZEN AND ADDED THE FLOUR AND SALT AND PAPPER THEN PUT EVERYTHING ELSE FROM THE LIST ON TOP. :-) I also added a little bit of chopped celery to it with everything else to give it even more flavor. 

Buffalo Chicken Sliders 

This is seriously the easiest, most delicious recipe for the crock pot! (NOTE: for those of you following the Fix, this is not approved)

Ingredients:

Boneless Skinless Chicken Breast

1 Bottle Louisiana Wing Sauce 

1 Bottle Hot Sauce

1 Packet Dry Ranch Mix (I use Bolthouse farms Ranch in the cold section/veggie area)

1 Package of Slider Buns (I use whole grain)

2Tbsp Butter (I use light butter made with olive oil)

2Tbsp Minced Garlic

Directions:

Turn your crock pot on low and add your butter and garlic. While the crock pot is heating up, cut your chicken breast into pieces according to the size of your buns. (Ours were on the larger size, so cutting one breast in half worked out perfect for our sliders.) Sprinkle with any seasoning -- I used garlic and onion powder, along with a small amount of garlic salt and pepper.

Add the entire bottle of Louisiana Wing Sauce, and half the bottle of hot sauce into the crock pot, along with the ranch packet and mix well. Add the chicken, and cook on low for two hours, stirring occasionally.

Generally the chicken is perfect just at two hours, remove from crock pot and serve when ready.

**We have also recently started shredding the chicken once it is done, and drizzling the buffalo sauce mixture directly from the crock pot onto the sandwich with a little bit of ranch dressing .... to die for!

Chicken Taco Chili

Made this this week and it was a BIG hit with my family! If you want to cook enough for leftovers, I recommend doubling the recipe! ;-) 

Servings: 10 (buy all low sodium if you can)

1 onion, chopped

1 16-oz can black beans

1 16-oz can kidney beans

1 8-oz can tomato sauce (used a 16 oz can)

10 oz package frozen corn kernels (used 2 small cans of corn kernels)

2 14.5-oz cans diced tomatoes w/chilies (used a 28 oz can of diced tomatoes)

1 packet taco seasoning

1 tbsp cumin

1 tbsp chili powder (used a bit more as I didn't have any chilies in my tomatoes)

24 0z. (3) boneless skinless chicken breasts

chili peppers, chopped (optional)

chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream.

Slow Cooker Chicken Fajitas 

Slow Cooker Chicken Fajitas approved by Coach Devin
Prep Time: 15 minutes
Yield: About 9 fajitas
Ingredients

• 2 lbs boneless skinless chicken breast halves
• 1 (14.5 oz) can petite diced tomatoes with green chilies
• 1 red, orange and green bell pepper, julienned
• 1 large yellow onion, halved and sliced
• 4 cloves garlic, minced
• 2 1/2 tsp chili powder
• 2 tsp ground cumin
• 1 tsp paprika
• 3/4 tsp ground coriander
• 1 tsp salt
• 3/4 tsp pepper
• 2 Tbsp fresh lime juice
• 1 Tbsp honey
• For serving:
• Flour tortillas, sour cream, cilantro, salsa, guacamole, monterrey jack or cheddar cheese

Directions

• Pour half of the canned tomatoes into the bottom of a slow cooker and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in. Top with chicken breasts.
• In a bowl whisk together chili powder, cumin, paprika, coriander, salt and pepper. Evenly sprinkle half of the seasoning over chicken breasts then flip chicken and sprinkle in remainder. Top with remaining half of the tomatoes, then layer in remaining peppers and onions.
• Cover and cook on HIGH heat 3 - 4 hours or low heat 6 - 8 hours, until chicken has cooked through and veggies are tender (note that if you want to be able to cut chicken into strips cook more near lesser time on HIGH or LOW, otherwise it will probably just shred, which is also fine).
• Remove chicken, and cut into strips, or shred. Ladle out 1 cup of the broth in slow cooker (mostly tomato liquid) and discard. In a small bowl whisk together lime juice and honey and add to slow cooker along with chicken and season with additional salt to taste if desired. Gently toss. Serve warm in warmed tortillas with sour cream and optional guacamole, cheese and salsa.

Healthy Crockpot Salsa Chicken

I make a huge pot of this chicken once a week! It’s so easy and can easily be used on nachos, tacos, salads, quesadillas- really anything you want to add chicken to. I love it with a little sea salt, pepper and broccoli with a sprinkle of sharp cheddar. It pretty much fool proof and is a great meal to make for any occasion!

Here is what you need…

1 bag of frozen boneless chicken breast

1 16oz jar of Pace picante sauce (or any salsa of your choosing- my kids like Pace so I stick with that)

A Crock Pot

2 forks

I pour the entire bag of frozen chicken into the crockpot!

Then smother the chicken with the ENTIRE jar of salsa!

Cover and cook on high for 5-6 hours or until the chicken shreds easily. You may need to cook it longer depending on your crock pot.

I like to use an oversized fork and a small for to shred After shredding leave it on low for another 30mins to an hour to allow the chicken to absorb the salsa. Voila!! It’s pretty amazing and so easy!

Crock Pot Freezer Meal: Chinese Beef and Broccoli

Ingredients:

• 2 lb beef, thinly sliced  (flank steak is ideal, but any cut will work)
• 1 can beef broth or consomme
• 1/2 cup LOW SODIUM soy sauce
• 1/3 cup brown sugar (Can use honey or agave instead)
• 1 tablespoon minced garlic
• 1 tablespoon sesame oil
• 2 tablespoons cornstarch
• 1 bag frozen broccoli florets or 2 cups fresh broccoli
• 2 cups brown rice

Put the sliced beef in the bottom of the crock pot.  Mix together the broth, soy sauce, brown sugar, garlic and sesame oil.  Pour over the beef.  Cook on low 5-6 hours.

Remove 1/4 cup of the sauce from the crock pot and mix with the 2 tablespoons cornstarch.  Stir back into the Crock Pot.  Add the broccoli, stir again, and cook for another half an hour.

In the meantime, cook the rice.  Serve Chinese Beef and Broccoli over rice.

Clean Eating Crockpot Pot Roast

Ingredients

Beef chuck roast

1/2 an onion (I used big chunks so it just added flavor but didn't have to be eaten)

baby carrots (left whole)

8 oz. red wine (I used pinot noir)

4 cups beef broth (I use low sodium, organic)

salt and pepper

Directions

Sprinkle salt and pepper on both sides of beef chuck roast

Add olive oil to a hot skillet

Brown beef on both sides

Add beef and all other ingredients to the crockpot

Cook on low for 6 hours

You can add any other vegetables you like.

I served my husband's portion with egg noodles and had mine with barley. I loved the barley because it really absorbed the flavor of the dish while packing more of a nutritional punch than egg noodles!

Crock Pot Chicken Tacos - 21 Day Fix

1 lb of chicken breast in crock pot with a jar of salsa and a pack of low sodium taco mix on low for 3-4 hours.  

Heat corn tortillas on stove or oven, take 1/2 red container of chicken mix on each and melt 1/2 blue container shredded cheese on each. 

Serve with just about 1 green container of romaine lettuce (there is some green mixed with the chicken from the salsa) and 1/2 red container of 2% cottage cheese.  

Eat with a fork or roll up and eat like a taco.  My hubby loves this recipe and doesn't even know it's 21 day fixed approved!! Enjoy!! :)

Balsamic Pork Roast

Ingredients:

- 2 pounds boneless pork shoulder roast (sirloin roast)

-  sea salt, pepper to taste

- 1/2 tsp garlic powder

- 1/2 tsp red pepper flakes

- 1/3 cup chicken or vegetable broth

- 1/3 cup balsamic vinegar

- 1 tablespoon Worcestershire sauce

- 1 tablespoon honey

- garlic cloves  

Directions:  

- season pork with salt, garlic powder, and red pepper flakes and place into the slow cooker.

-  Push garlic cloves into the meat.

- Mix together the broth, vinegar, Worcestershire sauce and pour over the pork.

- Drizzle honey over the top of the pork.

- Cook 4 hours on high or 6-8 hours on low    

Once the pork is cooked and tender, remove from the slow cooker with tongs and into a serving dish. It should shred easily. Pour juice over top for delicious flavor.

Crock Pot Freezer Meal: Chicken Fajitas

Crock pot freezer meals are a great way to be able to have a hot, delicious meal on the table in just minutes on those busy hectic weeknights. These Chicken Fajitas will surely become a family favorite.  They are flavorful, but yet not too spicy.  Even the pickiest eaters will love them!

Assembly:

First, Take a gallon freezer bag and wrote the cooking instructions and what to serve it with directly on the bag with a black Sharpie.

To help me keep the bags upright while I was filling them with the ingredients, I used my handy Baggy Rack. You can find them on Amazon.com. If you don’t have a Baggy Rack you can use a gallon water pitcher by placing the freezer bag inside it and folding the top of the bag over the edges of the pitcher.

Ingredients:

• 1.5 – 2 lbs. Chicken Breasts, boneless and skinless
• 1/2 medium – large white onion, sliced vertically
• 1 green pepper, sliced into strips
• 1 red pepper, sliced into strips
• 2 cans (10 oz.) Rotel diced tomatoes, undrained (I used “Mild”)
• 2 cloves garlic, diced
• 2 tsp. chili powder
• 2 tsp. cumin

*Divide all ingredients into 2 large freezer bags

Write on Bag: Cook on low 8-10 hours or on high 4-5 hours. Remove chicken when done cooking & shred, return to crock pot. Serve on tortilla shells with toppings. Side dishes of rice or black or refried beans.

Directions: First, slice the whole green and red pepper into vertical strips. Take 2 garlic cloves, peel, slice and dice them up. Now, take a whole onion, peel it and cut in into half. Take one half and slice it up vertically.

Directions: Take the chicken breasts and divide between 2 freezer bags and put them in it. Next, add the sliced up green and red peppers, onion and garlic (dividing between the 2 bags). Add 1 can of diced tomatoes, undrained to each bag. Finally add your seasonings. Freeze.

________________________________________________

*With this recipe, each meal will feed a family of 4.

*According to Crock-Pot.com you can cook frozen meat in a Crock-Pot® Slow Cooker, but suggested cook time may need to be increased. To ensure meat is cooked through, use a meat thermometer. Meat should be well above 165°F to be tender.

*The USDA and other food safety specialists say to not put frozen meats in your slow cooker. The inside does not defrost fast enough at the low temperature to prevent harmful bacterial growth.

*From my personal experience I have not had any issues with putting the meat into the crock pot frozen, but use your own judgement on this.

*If you want to, the night before making a crock pot freezer meal, just take it out of the freezer and let it thaw in the fridge.

*I don’t defrost any of these bags prior to putting them into the crock pot. I do however run the bag under hot water until the frozen chunk is loose from the bag and then I put the frozen chunk into the crock pot and let it cook.

Crockpot Balsamic Chicken 

First, spray the crockpot with organic coconut oil.  Then, just lay the chicken breasts on the bottom.

Then sprinkle a 1/2 tsp. of minced garlic, 1/2 tsp. of dried rosemary, a pinch of kosher salt and a 1/4 tsp. of freshly ground black pepper.

Then add 1/2 cup of balsamic vinegar.

Turn the crockpot on high and cook for about 2 and a half hours.  Be sure to flip the chicken about an hour and a half after starting it. After about 2 and a half hours, turn the crockpot down to low and shredded the chicken (it was so tender, it took about 2 minutes!).  Then let the shredded chicken sit in the vinegar mixture on low for another half hour.  I also added about 2 tbsp. more of the balsamic vinegar.

And that's it!  Fill a red container with it and use it to top salads or just eat on its own!


Recipe

1 pound boneless, skinless chicken breasts
1/2 tsp. of minced garlic
1/2 tsp. of dried rosemary
1/2 cup balsamic vinegar
pinch of kosher salt
1/4 tsp. of freshly ground black pepper

Spray crockpot with cooking spray.  Combine all ingredients and cook on high for 2 - 2/12 hours.  Flip chicken about halfway through.  Turn crockpot to low and fork shred chicken, allowing to cook for another 30 minutes.

Apple Chicken with Sweet Potatoes

SUPER EASY AND FULL OF FLAVOR! AND 21-DAY FIX APPROVED!

MAKES 4 SERVINGS

Ingredients

2 SWEET POTATOES

1 POUND BONELESS, SKINLESS CHICKEN BREASTS

SEA SALT AND CRACKED BLACK PEPPER

2 CLOVES OF GARLIC, MINCED

1/2 CUP CHOPPED RED ONION

1 CUP UNSWEETENED APPLESAUCE (I like publix brand)

2 TEASPOONS APPLE CIDER VINEGAR

Directions

1. LAYER THE SWEET POTATO CHUNKS AND CHICKEN BREASTS IN THE BOTTOM OF THE CROCKPOT

2. SEASON WITH SALT AND PEPPER

3. IN A SMALL BOWL, STIR TOGETHER THE GARLIC, RED ONION, APPLE SAUCE AND VINEGAR

4. POUR THE MIXTURE OVER THE CHICKEN AND SWEET POTATO CHUNKS

5. COVER AND COOK ON LOW 6-8 HOURS UNTIL THE CHICKEN BREASTS ARE TENDER

6. SERVE WITH A VEGETABLE OR SIDE SALAD (SO YOU CAN GET IN YOUR GREEN CONTAINER FOR ALL YOU 21-DAY FIXERS!) OR OVER BROWN RICE

I ALSO LIKE TO USE THE REYNOLDS CROCKPOT LINERS FOR EASY CLEAN UP!!!

21-DAY FIX:

1 SERVING: 1 RED (CHICKEN) 1 YELLOW (SWEET POTATO) I WOULD COUNT THE APPLESAUCE AS 1/4 OF A PURPLE OR JUST THE ORANGE FOR THE DAY!

Spinach and Feta Crock Pot Lasagna

Compliments of diethood.com

Prep time

10 mins

Cook time

4 hours 

Total time

4 hours 30 mins

Serves: Serves 4 to 6

Ingredients:

4 cups tomato sauce (LOVE the fix approved sauce)

12 to 15 no boil lasagna noodles (I use whole grain or brown rice pastas)

1 container (32-ounces) Light Ricotta Cheese

1 cup crumbled feta cheese

salt and fresh ground pepper, to taste

3 to 4 garlic cloves, chopped

2 teaspoons dried oregano, or to taste

1 teaspoon dried parsley

2 eggs, lightly beaten

1 bag (8-ounces) fresh baby spinach leaves

2-1/2 cups Shredded Low-Moisture Part-Skim Mozzarella Cheese, divided

½ cup shredded Parmesan Cheese, divided

Instructions:

Lightly coat the inside of the crock pot with cooking spray.

Spread 1 cup tomato sauce on the bottom of the pot.

Arrange a layer of the no-boil lasagna noodles over the sauce. Set aside.

In a large mixing bowl, combine ricotta cheese, feta cheese, salt, pepper, chopped garlic, oregano, parsley and eggs; mix until thoroughly combined.

Add spinach and mix until well incorporated.

Spread ⅓ of the ricotta mixture over the pasta.

Sprinkle a layer of mozzarella and ⅓ of the parmesan cheese over the ricotta mixture.

Top with a cup of tomato sauce.

Repeat these layers until all the ingredients have been used up .

Top the lasagna with a layer of lasagna noodles covered with tomato sauce and sprinkled with mozzarella and parmesan cheese.

Cover and cook on HIGH for 3-1/2 to 4 hours.

Turn off the crock pot and let stand 45 minutes, or until all the liquid is absorbed.

Cut and serve.

Mashed Cauliflower

Ingredients:

2 medium heads of cauliflower, cut into florets2-4 cloves garlic (depending on how much garlic flavor you'd like)8-10 cups water2 tsp Celtic sea salt1/2 tsp black pepper3 Tbsp butter (I like light butter made with olive oil)Fresh herbs, to taste (I used Dill)
InstructionsPlace the cauliflower and garlic cloves in the bowl of a slow cooker.Add enough water to almost cover the cauliflower.Cook on LOW for 6 hours or until the cauliflower is tender.Drain the water in a strainer and place the cauliflower back into the slow cooker and blend using an immersion blender until the desired consistency is reached (or place the cauliflower in the bowl of blender or food processor and process until the desired consistency is reached).Add the salt and ghee and mix to combine.Serve immediately (add fresh herbs, to taste) or divide into portions for freezing.
For Freezing:Allow the mixture to cool and pour portions into freezer bags (or use your preferred freezing method).Flatten the mixture and freeze for up to 3 months.To serve, thaw and heat in a saucepan over medium heat until heated through.
NotesNet Carb Count*: 2.99 g net carbs (for 1/2 cup--makes 6 cups )Total Carb Count: 5.41 g total carbs (for 1/2 cup)*Note net carb count = Total carbs - fiber. Carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts and gluten information.

*****If you have a favorite quick and easy crock-pot recipe, I'd love if you'd share it with me below or email me!
ENJOY!!!