The post Kozak Kitchen Ep. 2: Family Meals Made Easy, Healthy Recipes, & Dinner Ideas appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

The post Kozak Kitchen Ep. 1: Family Meals Made, Easy Healthy Recipes, & Dinner Ideas appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Leftover Chicken Recipe Nutrition

Serving size: 1 Sandwich (3oz of chicken)
Calories: 282
Carbs: 26g
Protein: 29g
Fat: 7g

The post Chicken Torta Easy Leftover Chicken Recipe – Healthy Chicken Recipes appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Ingredients:
1 lb lean ground beef
1 package of boil in a bag brown rice or 1/3 cup uncooked quinoa
1 green bell pepper diced
½ medium onion diced
1 can black beans (do not drain)
1 can diced tomatoes (do not drain)
1 tablespoon each of  garlic powder, cumin, chili powder
Chopped cilantro
½ cup cheese

Preparation:
Over a medium high heat brown meat and add onion and bell pepper allowing them to soften. Add in spices and allow to sauté for 2 minutes.
Add in beans, tomato, and add in 2-3 tablespoons of broth or water if the mixture seems dry.
Bring the mixture to a simmer and add cilantro. Remove from heat and stir in the uncooked rice.

Pour the mixture in an 8X8 casserole dish, top with cheese and additional cilantro. Cover with foil and bake at 350 for 15 minutes. Remove foil and continue baking for an additional 10 minutes until cheese is bubbly. Serve and enjoy!

Nutrition facts are for 1 serving. This recipe makes 8 servings.
Calories 206
Total Fat 4.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 21 g
Dietary Fiber 5 g
Sugars 2 g
Protein 19 g

The post Healthy Taco Casserole Recipe – HASfit Healthy Mexican Recipes appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Last night I made a regular dish that’s been in rotation for quite some time and I cannot take the credit for this concoction. It’s a recipe by Sunny Anderson of the Food Network but I make modifications of my own to bring down the fat and calories. It’s a Tator Tot Pie made with sauteed vegetables, cheese, and ground meat of your choice! For the sake of this recipe, I’m using lean ground turkey because that’s what I used last night.

So here are the ingredients you’ll need for this crowd pleasing, healthified Sweet Potato Tater Tot Pie:

1 20 oz bag of sweet potato puffs (I use this brand)
1 pound of ground turkey (I used 90%)
2 TBS oil
2 tsp Worcestershire sauce
1/2 tsp paprika
2 TBS tomato paste
1/2 cup water
1/2 cup chopped onion
1 medium zucchini cut into large strips
1 red bell pepper also cut into strips
2 carrots peeled and grated
8 ounces of shredded low fat monterrey jack or cheddar cheese

FIRST! COOK YOUR TOTS ACCORDING TO PACKAGE INSTRUCTIONS AND SET ASIDE **Do not top the pie with frozen tots**

Next, preheat the oven to 375 degrees F.

1. In a large pan on medium-high heat, add the oil. Once your pan is HOT, add the turkey, Worcestershire sauce, paprika, a pinch of salt and a few grinds of pepper. Cook until the meat is browned.

2. Stir in the tomato paste and saute for a few minutes to intensify the flavor. Add the water and bring to a simmer. Season again and remove the mixture to a bowl with a slotted spoon, leaving the turkey juices in the pan.

3. In the same pan, add the onions and cook until almost tender. Then add the carrots, zucchini, bell peppers, a pinch of salt and a few grinds of pepper. Cook, tossing, until the vegetables are tender but still a bit crunchy, about 6 to 8 minutes. Remove from the heat.

4. In the bottom of an 8X8 casserole dish in this order, layer half of the turkey, pressing it down to level it, and then sprinkle half of the cheese evenly over the meat. Pour the remaining half of the turkey over the cheese and press down to level as well. Add the vegetables, followed by the remaining cheese; press to level. Top with the tater and bake until the edges on the tots turn golden brown, 25 minutes.

Modified from this recipe!

There you have it folks! This is a tasty recipe that Coach Kozak absolutely demolishes anytime I make it. Protein, complex carbs, and veggies…what more could you ask for?!

The post Sweet Potato Tater Tot Pie with Ground Turkey appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

I have been having a deep love affair with vegetables lately which is pretty strange considering I was mentally preparing myself for being the typical pregnant lady and downing cupcakes by the dozen. I do my best to squeeze veggies in my smoothies, cooking them down and adding them to my enchiladas, and earlier this week I made an awesome Shepherd’s Pie. Instead of using sweet potatoes or regular potatoes as the topping, I steamed cauliflower and butternut squash together and made a puree. This is a super simple recipe you’ll want to add to your weekly dinner rotation. We’re jazzing up lean ground turkey and packing enough vegetables to keep the turkey moist and adding tons of flavor.

Here are the ingredients you’ll need for your healthy ground turkey recipe:

1 lb lean ground turkey
1 cup frozen peas
3/4 cup low sodium broth of your choice
2/3 cup chopped carrots
1/3 cup chopped white onion
2 tbsp coconut oil
1 tbsp flour (I used Garbanzo flour but any flour will do)
2 tsp fresh chopped Rosemary
salt and pepper to taste

TOPPING
1 small head of cauliflower
1 cup frozen & chopped butternut squash
1-2 tablespoons butter
splash of milk

PREPARATION:
1) Start by separating the cauliflower from the head and steaming the florets stove top or in the microwave until fork tender. Add in the frozen butternut squash for the last 5-8 minutes or cook as directed on package instructions. Place the cauliflower & butternut squash in a food processor along with a tablespoon of butter and a splash of milk and process until a puree is formed. Add salt and pepper to taste and set aside.

2) Preheat oven to 400 degrees F. In a large pan, heat oil over medium heat. Add carrots and onions and cook until soft, about 5 minutes.

3) Add turkey and cook, breaking up meat with a spoon, until browned, about 6 minutes.

4) Stir in flour and cook 3 more minutes. Stir in peas and rosemary.

5) Season with salt and pepper. Pour in chicken broth and stir. Bring to a simmer and cook until slightly thickened, about 5 minutes. Season with more salt and pepper as desired.

6) Transfer to an 8X8 baking dish and spread cauliflower/butternut squash puree across the top of the turkey mixture. Bake uncovered for 25 minutes or until golden brown on top.

Coach Kozak loved this dish so much, he ate the entire dish in one night! After I had my portion of course. He even said he’d like to see me make this dish once a week because it was so flavorful and light.

This is an awesomely easy, low carb, and high fiber dinner that’s great any day of the week!

Nutrition Facts
6 Servings
Amount Per Serving
Calories 203
Total Fat 7.8 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Total Carbohydrate 15 g
Dietary Fiber 5 g
Sugars 3 g
Protein 20 g

The post Turkey Shepherds Pie – Healthy Ground Turkey Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Who does not love Lasagna?? I for one love it and have really fond memories of my mom making it as a little girl. The noodles, the cheese, the BEEF! Now let’s be real with one another, we all normally have more than one slice and load up on the cheese so we generally don’t think of lasagna as being healthy. This recipe I have for you is lightened up, packed with protein, and even has veggies in it! This is perfect after a busy day because from start to finish it is only 30 minutes to prepare.

We’ll be using ground lean turkey breast to bring down some of the fat and calories as well as adding in some super nutritious kale and squash. Who doesn’t love the opportunity to sneak in some greens? I even made this for my visiting nephews once and they gobbled it up. Best part is, no need to get the oven involved as this is a one skillet meal except for the fact that you’ll just need to boil the lasagna noodles in a separate pot. Ok, so technically it’s 2 but who cares, it’s fantastically delicious.

Here is what you’ll need for your protein packed turkey lasagna (choose organic when possible):

1 lb lean ground turkey
7 lasagna noodles (about 1/2 a box)
1 jar of low sodium pasta sauce
1 cup chopped kale
1/3 cup small chopped zucchini
1/2 cup cottage cheese
1/2 cup finely shredded Italian cheese blend
2 tbsp grated Parmesan cheese
1 tsp dried basil
1/2 tsp dried parsley
pinch of red pepper flakes (optional)

Preparation: Start by boiling your lasagna noodles according to package instructions. To prevent over cooking, reduce cooking time by about 2 minutes. These are the noodles I used….

While the noodles are cooking, heat a skillet over medium heat and add oil to coat the bottom of the pan, I always use coconut oil but any healthful oil will work. Add the turkey to the hot skillet and cook until browned. Once the turkey is browned, add in the basil, parsley, red pepper flakes and combine.

To the seasoned and browned turkey, add the entire jar of pasta sauce to the skillet. Add a bit of water if the turkey and sauce is thick just to thin it out a little bit.

Allow the sauce and turkey to simmer for about 2 minutes on a medium/low heat and add in the chopped kale and zucchini. Continue simmering for an additional 5 minutes to allow the kale and zucchini to soften.

After the veggies have softened and the kale has wilted, add in the cottage cheese and grated Parmesan cheese and mix in completely to the turkey. While that simmers away, drain your cooked noodles and chop each lasagna piece into 1/4’s like so….

Once cut into pieces, add the noodles to the top of the turkey sauce…

Last step before you’re done, fold in the noodles gently to the turkey sauce and top with finely shredded Italian blend cheese or any cheese of your choice.

Next, serve it up and devour! I paired our skillet lasagna with a fresh cucumber and tomato salad with balsamic vinegar and a bit of olive oil but a great big green salad works just as well. You can never consume too many veggies. 🙂

I totally love this recipe because it comes in at less than 400 calories per serving and each of those servings boasts 27 grams of lean muscle building protein. It’s even better the next day so pack it up for lunch. I hope you enjoy this recipe as much as the Kozaks do.

Nutrition Facts
6 Servings
Amount Per Serving
Calories 329
Total Fat 7g
Saturated Fat 2.4 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Total Carbohydrate 39g
Dietary Fiber 3g
Sugars 7g
Protein 27g

The post Skillet Turkey Lasagna – Quick and Healthy Dinner Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Mexican food is a big favorite of mine and these days it’s reserved for more of a cheat meal than an every other day thing. Over the past few months I’ve experimented enough to make healthier versions of some of my Tex-Mex favorites. For dinner one evening I was craving shredded chicken tacos! I’d seen my grandma make this a hand full of times and figured I could play with some spices and see how it goes. Now this recipe has been experimented on a few times already and I’ve found this to be too delicious not to share. Here’s what you’ll need:

2 boneless skinless chicken breasts
1 8oz can of tomato sauce
1 tsp Apple Cider Vinegar
1 large clove of garlic (minced)
2 tsp chili powder
1/2 tsp ground cumin
1/2 small onion chopped
1 tsp dried oregano
1/2 tsp honey or coconut sugar
salt and pepper to taste

Preparation: In a bowl, combine the tomato sauce, ACV, garlic, chili powder, cumin, oregano, sugar, salt and pepper. Mix until all of the ingredients are well combined.

In a large skillet, bring 1 tablespoon of coconut oil to a medium-high heat and add the chopped onions. Cook the onions until fragrant and until they begin to soften, about 4-5 minutes.

Next, add the two chicken breasts in a single layer to the skillet and cook on each side for 3-4 minutes depending on the thickness. Add the the tomato sauce mixture to the skillet and bring it to a rapid boil. Cover the pan, lower the heat to low and simmer for about 20 minutes or until the chicken is fully cooked.

After the 20 minutes, transfer the chicken breasts to a plate and shred using a fork. Once shred to your liking, transfer the chicken back to the sauce allowing the chicken to soak up the sauce for the next 5 minutes or so.

Serve the chicken in tacos, make a quesadilla, or even a burrito bowl! I topped my tacos with homemade guacamole, plain Greek yogurt, chopped spinach, and a sprinkle of cheese. Then devour!

Nutrition Facts
4 Servings
Amount Per Serving
Calories 132
Total Fat 1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 6 g
Dietary Fiber 2 g
Sugars 4 g
Protein 23 g

The post Mexican Style Shredded Chicken – Healthy Chicken Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

For some particular reason lately I’ve really been craving chicken. I’m not sure about you but I’ll go through periods where chicken grosses me out and I won’t touch it however lately…I want it everyday.

Although it’s pricier, I now only purchase organic chicken and I’ll tell you a little story about why. During wedding planning last year I was busy and relied on those ready made rotisserie chickens at the store to feed Coach Kozak because he eats like a teenage boy. While picking at the last of the chicken, he flipped over the mostly eaten bird and discovered to his disgust a third wing. Yes, a THIRD WING! While some people may see that as a total bonus, lol, Coach was on the verge of vomiting.

Mass production of chicken plus the demand for bigger and meatier birds, you get birds pumped with steroids, growth hormones, not to mention antibiotics because they’re prone to more illnesses because of their close quarters. No thank you! Since then, it’s been organic free range chickens all the way.

Anyhow, back to my recipe, it’s no surprise that I like a little spice in my life as I know I’ve mentioned it in previous posts. I knew I wanted a spice rubbed chicken and decided on cayenne with a little avocado salsa right on top! Here’s what you’ll need for your fast and healthy chicken dinner recipe:

1 lb boneless skinless chicken breasts (buy organic when possible)
2 medium sized avocados
1/2 cup salsa of your choice
2 tbsp coconut oil
2 tsp cayenne pepper
1/2 tsp chili powder
1/2 tsp garlic powder
1/4 tsp Himalayan pink salt
1/4 tsp pepper
cilantro to garnish

Preparation: Start by trimming away all the fat from your chicken breasts. In a bowl, combine the cayenne, chili powder, garlic, salt and pepper to make your rub. Now rub the spices on both sides of chicken breasts until all pieces are coated.

Place a skillet on medium high heat and add the coconut oil in the pan and allow it to melt. Once the skillet is hot, add the chicken to the pan and cook on each side for 8-10 minutes depending on the thickness of your chicken breasts.

While that’s cooking, half and dice your avocado and place it in a bowl. Add in the salsa and fold the ingredients together gently so the avocado doesn’t get mushy. *If you don’t have salsa, you can always dice onion and squeeze lime juice on top of your diced avocado and add salt and pepper to taste.*

You know your chicken is done when poked with a fork and the juices run clear. I plated my chicken on a bed of leftover quinoa I had in my fridge and top it with your avocado salsa mixture. Garnish your lovely plate with chopped cilantro and your dinner is done. Buen Provecho!

The post Cayenne Spice Rubbed Chicken Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Ingredients:
2-3 pound spaghetti squash

How to Make Spaghetti Squash

Preheat your oven to 375 degrees. With a sharp knife, carefully cut the squash length wise and with a spoon, scoop out the seeds until each side if hollowed out. With a non-stick cooking spray, spray both the baking dish and spaghetti squash and lay the squash on the sheet cut side down. Bake the squash for 40-45 minutes or until you’re able to pierce the squash fairly easily with a knife.

Remove from the oven and allow to cool almost completely before taking a fork and scraping the inside of the spaghetti squash. Enjoy as a pasta replacement or in a casserole of your choice.

Nutrition Facts
1 Cup
Amount Per Serving
Calories 42
Total Fat 0.5 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 10 g
Dietary Fiber 2 g
Sugars 4 g
Protein 1 g

The post How to Make Spaghetti Squash Pasta – HASfit Making Spaghetti Squash appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.