Couple should do couple workouts | Thelis Negron | Personal Training Blog
(973) 440-8430 By Appointment Only 1 Bellevue Plaza, Suite 6, Upper Montclair, NJ 07043

MBX Approved Healthy Dinner Recipes

At MBX our core nutrition philosophy is based on the idea that maintaining a whole foods diet free of refined sugar, preservatives and additives is not only healthier, but also yummy! I have put together some amazingly tasty and simple recipes that include a variety of fat burning, anti-inflammatory, and heart healthy ingredients to make sure your meal is not only nutritious, but also delicious!
The following recipes are for fish, meat and chicken as a healthy diet must include protein!
For a complete meal include as your sides 1 cup of roasted, steamed or pan seared veggies and 1 cup of complex carbs of your choice.

Honey Soy Ginger Sauce for Chicken

Ingredients:
6 chicken thighs skin on (serves 2-3)
1tblsp olive oil
1/3 cup rice wine vinegar
1/4 cup Amino Acids (Soy sauce alternative with much less sodium)
2 tblsp raw honey (melted)
2 tblsp coconut sugar
2 tblsp pure sesame oil
4 cloves garlic , crushed
1 tsp finely chopped fresh ginger
1 tlbsp sesame seeds (optional)

Cooking Instructions for Chicken:
Preheat oven 425 degrees. Mix ingredients in a small bowl.
Place chicken skin side down in a deep baking pan.
Pour half the sauce over all of the chicken. Bake for 25mins.
Flip the chicken skin side up and pour the rest of the sauce over each piece.
Bake for 10 more mins.


Honey Soy Ginger Sauce for Fish

Ingredients:
1lb fish of choice (serves 2)
1tblsp olive oil
1/3 cup rice wine vinegar
1/4 cup Amino Acids (Soy sauce alternative with much less sodium)
2 tblsp raw honey (melted)
2 tblsp coconut sugar
2 tblsp pure sesame oil
4 cloves garlic , crushed
1 tsp finely chopped fresh ginger
1 tlbsp sesame seeds (optional)

Cooking Instructions for Fish:
Mix ingredients in a small bowl. Make sure to use a skillet with lid. In a medium size skillet, pour 1tblsp of olive oil and place fish of choice on oil.
Turn stove on to a low to medium heat, pour half the sauce over fish, then cover the pan with lid. Let the heat steam the fish in the pan and sauce for 10 minutes. Turn the fish over, pour the rest of the sauce over and cover with lid again for another 10 minutes.


Simple Fish Recipe

Ingredients:
1lb White Flaky Fish of choice (serves 2)
1/4 tblsp butter (thinly sliced to melt over fish)
1tblsp olive oil
1tblsp parsley
1tblsp onion powder
1tblsp cumin
1/2 tblsp dill

Cooking Instructions:
Make sure to use a skillet with lid. In a medium size skillet, pour 1tblsp of olive oil and place fish of choice on top. Sprinkle ½ the herb mixture over top side of fish then place sliced butter on top.
Turn stove on to a low to medium heat, then cover the pan with lid. Let the heat steam the fish in the pan melt the butter for 10 minutes. After 10 mins, flip the fillet over and sprinkle the rest of the herb mixture on top and cover for 10 more mins.


Shrimp and Veggie Delight

Ingredients:
1 lb raw shrimp deshelled (serves 2)
4 cloves garlic crushed
½ cup snap peas
½ cup asparagus
½ cup baby carrots (sliced in half length-wise)
½ cup cherry tomatoes (sliced in half)
½ cup peas (optional)
½ cup chicken broth

Cooking Instructions:
Make sure to use a skillet with lid. In a medium size skillet place all veggies (except cherry tomatoes) and garlic in broth over medium heat and cover for 5 minutes. In another skillet heat 2tblsp olive oil and cook cherry tomatoes with shrimp and cover with lid over medium heat for 5 minutes. Transfer shrimp and tomatoes to veggie skillet and cover for 5 more minutes.

Healthy Sesame Chicken

Ingredients:
6 boneless chicken thighs cut into bite size pieces (serves 2)
2tblsp sesame oil
1 2” ginger peeled and thinly sliced
4 garlic cloves crushed
8 scallions thinly sliced
1tsp red pepper flakes
½ cup cashews
1/3 cup rice vinegar
3 tblsp Amino Acids (Soy sauce alternative with much less sodium)
1 cup fresh basil leaves
1 tlbsp sesame seeds (optional)

Cooking Instructions:
Make sure to use a skillet with lid. In a medium size skillet, pour 2tblsp of sesame oil and add garlic, ginger, and scallions and cover over medium heat for 5 minutes. Add chicken, red pepper flakes, cashews, rice vinegar, amino acids and sesame seeds and cover for 10 minutes, checking to make sure the sauce does not evaporate. If the sauce starts dissipating before the 10 minutes, reduce heat, add 1 more tblsp of sesame oil and recover pan. Turn of stove, add basil leaves and cover in steam for 2 minutes.

Disclaimer

Although my blog topics can be very beneficial to your overall health, they are not intended for the purpose of providing medical advice. All content is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Every effort is made to ensure the accuracy of published information on or through my website, blog, e-mails, programs and services. However, the information may inadvertently contain inaccuracies or typographical errors. Every effort has been made to present you with the most accurate, up-to-date information, but because the nature of diet, fitness and health research is constantly evolving, we cannot be held responsible for the accuracy of our content.

Related Posts

Ways Your Mind can Stall Weight-Loss

Science has proven that our thoughts and emotions have a tremendous effect on our physical state and can be the very thing that is holding us back from losing weight and having the body we want.
Read More

Mindful Stress Reducing Strategy to avoid Weight Gain

Chronic high stress can not only prevent you from losing weight, it may actually add pounds! In order to avoid this vicious cycle, it's important to be mindful of whether you’re experiencing stress...
Read More

3 Ways to Burn Extra Calories

There are so many little things you can do during the day to help burn extra calories. Here are a few that may not seem like much, but really add up by the end of the week!
Read More
Meet Thelis Negron Personal Trainer Profile

About The Blog

Are you confused by all the conflicting diet and fitness information? Do you feel overwhelmed by what you should be doing to have optimal health? Then you’ve come to the right place!
Follow me and let me help you make sense of all of this!

Pin It on Pinterest

error: Alert: This content is protected.