At Fitness 19, we know how hard it can be for busy couples and families to cook for themselves. The kids need help with their homework. The dog needs to be walked. You and your partner want to catch up on your latest Netflix obsession. We’ve been there. Instead of running by the nearest fast food chain or ordering a pizza, you can prioritize your nutrition and save time with these five easy recipes! Each of these recipes will take approximately 30 to 35 minutes to prepare and cook, leaving you with plenty of time to live your life.

If you’d like to learn more about nutritional coaching through Fitness 19, then get in touch with us or come by one of our locations!

Five Easy, Healthy, and Delicious Recipes

Asian Chicken Lettuce Wraps

Lettuce wraps are a versatile option you can fill with nearly anything. This recipe packs in some amazing flavor without using sugary sauces or high-calorie additives.

Total time to prep and cook: 30 minutes.

Ingredients:

  • 1 bunch green leaf lettuce
  • ⅓ cup low-sodium soy sauce
  • 1 teaspoon lime juice
  • 3 tablespoons olive oil
  • 1 tablespoon chili sauce or Sriracha
  • 2 teaspoons grated ginger
  • 1 minced garlic clove
  • 3–4 boneless/skinless chicken breasts
  • 1 shredded carrot
  • 1 teaspoon sesame seeds (optional)

Instructions:

Combine the chili sauce or Sriracha, soy sauce, olive oil, lime juice, and garlic together in a mixing bowl. Mix thoroughly before adding the chicken breasts and covering with sauce. Cook the chicken in a pan over medium heat for eight to 10 minutes per side. Once cooked, set the chicken aside and cut it into thin slices. Tear off lettuce leaves and fill them with chicken. Garnish with fresh ginger and sesame seeds.

Garlic Tilapia With Greens

Tired of bland fish recipes that take forever to cook? Sick of trying to dress up kale with high-calorie dressings? Try this flavorful and delicious tilapia and kale recipe!

Total prep/cook time: 30 minutes.

Ingredients:

  • 3 tablespoons olive oil
  • 1 minced garlic clove
  • 1 chopped bunch of kale
  • ⅔ cup water
  • 3–4 tilapia filets
  • 1 sliced lemon
  • Salt and pepper to taste

Instructions:

Start by heating 1 tablespoon of olive oil over medium heat in a stockpot (6 quarts or more is preferable). Add the minced garlic and stir for one minute before adding the kale and water. Turn the heat up until the pot comes to a boil. Reduce the heat and allow the kale to simmer for 10 minutes, or until it’s tender.

While the kale is simmering, heat the remaining olive oil in a skillet and begin cooking the tilapia filets for three to four minutes per side, or until the filets flake easily in the pan. Sprinkle with salt and pepper and serve with the kale. Squeeze lemon juice on top. Sprinkle chili flakes on top for added spice!

Stir-Fried Beef and Broccoli

Need a quick, protein-packed recipe you can make in a hurry? Try this healthy take on a classic stir fry recipe!

Total prep/cook time: 35 minutes.

Ingredients:

  • 1 pound beef (skirt steak or sirloin work well)
  • 1 tablespoon sesame oil
  • 2 minced garlic cloves
  • ⅓ cup water
  • 3–4 chopped broccoli florets
  • ½ cup beef or vegetable broth
  • ⅓ cup low-sodium soy sauce

Cut the beef into thin slices and fry over medium-high heat in a skillet for four to five minutes. Set aside and add the water, garlic, and broccoli to the pan and cook until tender. Add the soy sauce and broth into the pan along with the beef and cook the entire mixture until it’s thoroughly heated. Add quinoa or brown rice for an additional side.

Salsa Chicken Burrito Filling

This salsa chicken burrito filling recipe cuts out carbs and unnecessary fillers without sacrificing flavor!

Total prep/cook time: 30 minutes.

Ingredients:

  • 3 boneless skinless chicken breasts
  • 2 tablespoons olive oil
  • ⅓ cup salsa
  • ½ cup black beans
  • ½ cup corn
  • 1 sliced avocado
  • 1 chopped lettuce stalk
  • 1 packet taco seasoning

Instructions:

Dice and cook the chicken in a pan with olive oil over medium-high heat for 10 minutes. Add the salsa, black beans, corn, and taco seasoning and bring to a boil. Simmer the mixture for 15 minutes and chop the lettuce stalk while you wait. Serve on a bed of lettuce topped with avocado.

Kid-Approved Chicken Kabobs

Looking for a fresh dish you can make in a hurry? Give this easy and delicious kabob recipe a try!

Total prep/cook time: 30 minutes.

Ingredients:

  • 3–4 chicken breasts
  • 1 green bell pepper
  • 1 pineapple
  • 1 yellow squash
  • 1 red onion
  • Low-sugar barbeque sauce
  • Skewers

Instructions:

Set your grill to high heat and cut the chicken breasts into cubes. Slice the pineapple, squash, onion, and bell pepper, and alternate them on the skewers. Cook the skewers on the grill for 15 to 20 minutes and brush them with barbeque sauce periodically. Check to make sure that the chicken has been thoroughly cooked before serving.

Walnut Salmon

Looking for a fresh dish you can make in a hurry? Give this easy and delicious salmon recipe a try! This recipe is sure to be a hit with kiddos who love fish sticks!

Total prep/cook time: 30 minutes.

Ingredients:

  • 3 tablespoons olive oil
  • 2–4 salmon fillets
  • 4 ounces chopped walnuts
  • 2 tablespoons dijon mustard
  • 2 teaspoons honey
  • 1 teaspoon red pepper flakes (optional)

Instructions:

Heat olive oil in a skillet over medium-high heat. Combine the walnuts, mustard, honey, and red pepper flakes in a food processor or blender until they form a paste. Coat each side of the fillets and cook for eight to 10 minutes per side, or until the inside of the salmon is light pink and flakes apart easily with a fork. Serve with vegetables or brown rice.

Learn More About Functional Fitness and Nutrition Coaching!

We hope that today’s post will help you fuel your household without sacrificing time or nutrition. Be sure to come back to our blog page for even more great recipes and nutrition tips!

If you’d like to learn more about health and wellness, then get in touch with Fitness 19 by filling out the form below or by coming by one of our locations. We offer nutrition counseling, personal training, and so much more.

We can’t wait to work with you!