Journey2fitNhealthy with Karen

Author: Karen

Hi, I'm Karen. I help people who struggle with reaching their health and fitness goals figure out how to transition from quick fix solutions to lifestyle changes that last. I've been helping others work towards their goals since February 2015. When I'm not working my full-time job or helping others I can be found spending time with my family. We enjoy quading on the dunes and spend as much time RVing as we can. My husband and I also enjoy riding our Harleys. Start working with me on making lifestyle changes that will last now.
Baked Chicken Parmasen

Baked Chicken Parmesan

Nourishment, Recipes

Baked Chicken Parmesan   Baked Chicken Parmesan Ingredients: 4-6         Chicken Breast, thin sliced [or 2-3 sliced in half to make 4-6 thin sliced] 1/2 c      Breadcrumbs 1/2 c      Almond Flour 1/4 c      Parmesan Cheese, grated 2 T         Butter, melted [or Olive Oil] 3/4 c      Mozzarella Cheese, grated 1 c         Marinara [I use Trader Joe’s] Seasoning to taste, I typically use salt, pepper and garlic powder Cooking Spray Directions: Preheat oven to 450 Spray baking sheet lightly with cooking spray, set[Continued…]

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Sliced Pollo Asado ready for Chicken Tacos

Pollo Asado – Marinated Chicken

Nourishment, Recipes

  Pollo Asado – Marinated Chicken Ingredients: 4           Chicken Breast (I use thin sliced) 1/2 t      Ground Black Pepper 1/4 c      Pineapple Juice or any citrus juice 2 t          Ground Cumin 2 t          White Vinegar 1/4 c      Olive Oil 1/2 c      Onion, diced large 1 t          Sea Salt 2            Garlic Cloves 1 t          Dried Red Pepper Flakes 1 t          Dried Cilantro Directions:[Continued…]

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Healthy Beef Stew

Beef Stew

Nourishment, Recipes

Beef Stew   I know this beef stew is not much to look at but trust me when I say this is super yummy!  And that is coming from a girl that really does not like to eat her veggies.  The sweet potatoes and almond flour give this dish just a touch of sweetness that I find very appealing.  Hope you enjoy it as much as our family does.   Beef Stew 1 lb  Stew Meat 1/2   Onion, chopped 2c    Sweet Potato, diced 1c    Carrots, sliced 1c    Celery, sliced 1c    Broccoli, florets 1c    Cauliflower, florets 1      8oz can Tomato Sauce[Continued…]

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Cauliflower Breadsticks

Nourishment, Recipes

Cauliflower Breadsticks Cauliflower Breadsticks Ingredients 1 head raw cauliflower, riced 1/2 cup shredded Mozzarella Cheese 1/2 cup Parmesan Cheese 1 large egg 1/2 tablespoon freshly minced garlic 1/2 tablespoon freshly chopped basil 1/2 tablespoon freshly chopped Italian flat-leaf parsley 1 teaspoon salt 1/2 teaspoon ground black pepper 3/4 cup shredded Mozzarella Cheese [save for topping] Instructions Preheat oven to 425°F and line a baking sheet with parchment paper. To rice the cauliflower I broke it up into florets. Then I placed it in Ninja and pulsed until it was the texture of rice. In a large bowl, mix all ingredients [minus[Continued…]

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General's Chicken Stir-fry, chicken, recipe

General’s Chicken Stir-fry

Nourishment, Recipes

General’s Chicken Stir-fry Generals Chicken Stir-fry 2 boneless, skinless chicken breasts, cut into 1/2″ cubes 1 Onion, sliced 1 c Carrots, sliced ½ Sm Cabbage, sliced 1 c Sugar Snap Peas, 1/2” slices 1 T Braggs Liquid Aminos [or Low-Sodium Soy Sauce] 1 t Sriracha Sauce For the sauce: 1 Garlic clove, minced ¼ c sugar-free apricot preserves 1 T water (if needed…) 1 T Bragg’s Liquid Aminos [or Low-sodium soy sauce] 1 t chili paste ½ t dijon [or hot chinese] mustard ½ t black pepper ½ t ground ginger ½ t curry powder   Cut up chicken breasts[Continued…]

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Crockpot Chicken Tikka Masala

Crockpot Chicken Tikka Masala

Nourishment, Recipes

Crockpot Chicken Tikka Masala Crockpot Chicken Tikka Masala   Ingredients: 3lbs    Chicken Breast, Boneless, Skinless, cut into 1 1/2″ chunks 1         Onion, Large, diced 4         Garlic Cloves, minced 2T       Ginger 1can   Tomato Puree (29oz) 1 1/2c  Greek Yogurt, Plain, Nonfat 1T        Olive Oil 2T        Garam Masala 1t         Tumeric, powder 1T        Cumin 1/2T     Paprika 1t         Salt 3/4t      Cinnamon 3/4t      Black Pepper 2t         Cayenne Pepper (1-3t depending on your heat tolerance) ****** 2          Bay Leaves ****** 1c        Almond Milk 3T       Corn Starch Directions: Add everything above the asterisks (******) in a large bowl, mix well ensuring the chicken is well covered. Dump into crockpot.  Add Bay[Continued…]

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Crockpot Creole Chicken and Sausage

Crockpot Creole Chicken and Sausage

Nourishment, Recipes

Crockpot Creole Chicken and Sausage Crockpot Creole Chicken and Sausage   Ingredients: 1lb       Boneless, Skinless Chicken Breast 13oz    Hillshire Farms Turkey Kielbasa, cut into small chunks or slices 1c        Onion, chopped 2          Garlic Cloves, minced 1 1/4c  Chicken Broth, Low sodium 1can    Tomatoes, Diced (14.5oz) 3T        Tomato Paste 2t         Creole Seasoning 1/4t      Cayenne Pepper Be sure to opt for low sodium and no salt added options when available.   Directions: Add all ingredients into your Crockpot.  Cover and cook on low 6-8 or on high for 3. Shred chicken and return to the Crockpot, continue cooking for an additional 20 minutes,. Serve over[Continued…]

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stuffed chicken, chicken, recipe, laughing cow,

Stuffed Chicken

Nourishment, Recipes

Stuffed Chicken   This stuffed chicken recipe can easily be modified for variety by changing what flavor of Laughing Cow cheese you choose along with what you choose to stuff the chicken with.  We have added broccoli, bacon, peppers and onion before.  Let your imagination run wild and your stomach will thank you for it 🙂 Ingredients: 4 Boneless, skinless chicken breast 4 Wedges Laughing Cow 8 Slices LF Ham 1c Almond Flour Directions: Preheat oven to 350 Slice opening in each chicken breast about 2 inches long and proceed to slice internally until the breast is cut in half height wise[Continued…]

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