How to Prepare "Sunday Fast Bites" Healthy Fast Meals

How to Prepare "Sunday Fast Bites" Healthy Fast Meals

STOP! Don't go t that drive thru on Sunday's anymore. I know the day might be hectic but you can have a meal ready to eat in 10 -20 minutes if you make my "Sunday Fast Bites" healthy meals.

Sunday Fast bites are quick fast meals that are easy to make on Sundays.

Here are some tips and tools I use to help me with Sunday Fast Bites.

1. Have precooked frozen chicken, turkey, fish, and other meats, or meat alternatives in the freezer - diced, sliced and whole.

2. Other things I keep in the freezer are fruits and a variety for frozen veggies.

3. Have canned beans, tomatoes, diced tomatoes, canned chicken, canned salmon, canned tuna, all kinds of rice, and oats in the pantry.

4. Have eggs, cottage cheese, hard cheeses and milk in the refrigerator.

5. Keep 2 crock pots one big and one small.

6. Prep food when time permits. Prepping food can be as early as 2 days prior or the same day to shave cook time down.

To see recipes for "Sunday Fast Bites" click below and scroll down the page. http://coachhurt.blogspot.com/search/label/Sunday%20Fast%20Bites

Let's Get Healthy!

Coach TIA HURT

Low Fat Cheeseburger Pie

Low Fat Cheeseburger Pie

Ingredients for filling

1lb extra lean ground turkey
1 Egg
1/2 Cup Chopped Onion
2 Slices of Tomato

1 Clove Garlic (chopped)

3/4 Cup 2% Shredded Cheddar Cheese
1 cup Nonfat Cottage Cheese

2 Tbsp Worcestershire Sauce

Ingredients for dough mixture :

1/2 tsp salt

3/4 cup whole wheat flour

Baking Powder, 2.5
butter, 4 tbsp

1/4 cup of water (Add water gradually as needed for dough, you might not need it all)

Mix dough with water to form a dough. Roll dough flat enough to cover a pie pan with rolling pin. Discard if you have extra dough.

Directions: Brown Turkey, onion & garlic in a pan, and Worcestershire Sauce.

Make dough mixture. (ingredients above)
In a separate bowl, mix cottage cheese with egg then Pour that mixture over the turkey.
Top with Shredded Cheddar Cheese and place Tomato Slices on top and bake at 350 for 30-40 minutes.

Picture compliments of Teresa Hofmann from St. Louis Fitness Trends Examiner

Nutritional Info Servings: Per Recipe: 8, Amount Per Serving, Calories: 160 ,Total Fat: 4.5 g, Cholesterol: 57.9 mg, Sodium: 292.1 mg, Total Carbs: 10 g, Dietary Fiber: 0.3 g, Protein: 26 g

Enjoy,

Coach Tia Hurt

Crock pot Chicken and Spinach

Crock pot Chicken and Spinach

1/2 cup of water
4 frozen chicken breast
1 pkg frozen spinach
4oz reduced fat cream cheese
(or 2 oz or reg. cream cheese)
ranch dressing mix (or Italian dressing mix)
If you don't have either seasoning just season the water1/4 tsp salt
1/4 tsp pepper

Directions 1st put frozen chicken in crock pot

2nd put all seasoning (including ranch mix) into 1 cup of water and pour on top of chicken
3rd put frozen spinach on top (no need to break it up)
4th put crock pot on low to cook for frozen chicken 6-8 hours (for not frozen 4-6 hours)
put crock pot on high to cook for frozen chicken 4-6 hours (for not frozen 3-4 hours)

5th when chicken is done to your liking, take it out and cover to keep warm. Drain water out out of crock pot leaving only spinach in your strainer.
6th Mix cream cheese and spinach until warmed threw in your crock pot or on stove top until the mixture is warm.
7th pour cream cheese mixture over chicken (you can shred chicken, dice, or leave whole) any way is good.

The cooking time will vary depending on how moist you like your chicken. The longer you cook it the tender it will get. Cook on high for 4 hours, or low for about 8

This tastes like spinach dip over chicken. YUMMMMY

Number of Servings: 4

Calories: 300.0, Total Fat: 3.0 g, Cholesterol: 141.9 mg, Sodium: 500.5 mg, Total Carbs: 3.9 g, Dietary Fiber: 1.7 g, Protein: 61.2 g

Enjoy

Coach Tia Hurt

Blue Cheese Chopped Salad

Blue Cheese Chopped Salad

1/4 Head romaine lettuce
1 Heads iceberg lettuce
1/4 pound Shredded carrot
1/4 pound Shredded red cabbage
3/4 ounce Chopped chives
1 1/4 ounce whole wheat Angel hair pasta (flash fried in EVOO and broken)
1 1/4 ounce Blue cheese chopped in squares
1 1/4 ounce Balsamic vinegar
3/4 ounce Caramelized candied pecans

Directions:

Chop lettuce in 1/2-inch squares. Mix lettuce with the carrot, cabbage, pecans and vinegar. Add the angel hair pasta, blue cheese and chives. Serve in a chilled bowl.

Serving Suggestion: Top with sliced grilled chicken breast.

Nutritional Info; Servings Per Recipe: 2

Amount Per Serving, Calories: 240.0, Total Fat: 13.5 g, Cholesterol: 13.2 mg , Sodium: 293.2 mg, Total Carbs: 22.7 g, Dietary Fiber: 4.8 g, Protein: 9.2 g

Enjoy,

Coach Tia Hurt

Sunday Fast Bite Taco Soup

Taco soup

Salsa, 2 cup
Diced Tomatoes, No Salt Added, 1 can
2 cans for the following
Yellow Sweet Corn, (remove liquid)
Tomato Sauce
Beans, black

Kidney beans (optional)Swanson Chicken Broth 99% Fat Free, 1 cup
Oregano, ground, 1 tbsp
Basil, 1 tbsp
Minced Garlic, 1 tsp
Sharp Cheddar Low Fat, 1 cup, shredded

Cumin 1tbsp
Tortilla chips, baked 36 total 6 for each bowl

Directions:

In a large pot combine ingredients all but cheese and tortilla chips. Bring to a boil; cover, reduce heat, and simmer for 5 minutes.

Serve with 3 tablespoons of cheese and 6 tortilla chips on top.

Nutritional Info, Servings Per Recipe: 6 three cup each

Amount Per Serving, Calories: 252.0, Total Fat: 3.6 g, Cholesterol: 4.0 mg, Sodium: 1,173.3 mg, Total Carbs: 45.0 g, Dietary Fiber: 7.9 g, Protein: 13.2 g,

My husband likes to add chicken to his soup to make it a meal for him.

You can also add all this to a large crock pot on low and it will be hot ready when you return home.

Enjoy

Coach Tia Hurt

Stir-Fry and Sunday Fast Bite Stir-Fry

Szechuan Spicy Stir-Fry

Flank Steak 4 oz (double this recipe if you are cooking for more than 2 people)
Green bell Peppers 2 cup, strips
Onions, raw .5 cup, chopped
Szechuan Spicy Stir-Fry, 3 tbsp (make sure to pick one that is clean) Brown rice (optional)

Cook steak and make rice first. While cooking prep the veggies and start to cook. When the steak is done let it rest 5 minutes then thinly slice and add to veggies. Add the stir-fry sauce to warm and your done. If you chose to do the rice then pour over rice and yummy time to eat.

30 minutes from prep to eat.

HOW TO MAKE IT A “SUNDAY FAST BITE”

Put rice and broth in your 4 qt slow cooker cook on high for 3-4 hours, or on low for 5-6.

Then in another slow cooker put the flank steak (after seasoned) cook on high for 3-4 hours, or on low for 5-6. add 1/2 cup of beef broth. Use a 6qt Smart-Pot. When you get home they both will be ready to plate and eat. All you will need to do is to cut and heat the veggies. If you prep your veggies a head of time and you will be eating in 10 minutes after getting home.

Nutritional Info Servings Per Recipe: 2

Amount Per Serving, Calories: 177.8, Total Fat: 6.1 g, Cholesterol: 28.4 mg , Sodium: 795.3 mg, Total Carbs: 18.5 g, Dietary Fiber: 2.3 g, Protein: 13.2 g

Enjoy

Coach Tia Hurt

Blueberry Protein Pancakes

Clean Blueberry Protein Pancakes

1/2 cup Quaker Oats Old-Fashioned Rolled Oats

1/2 cup nonfat cottage cheese 4 large eggs or 6 egg whites 1/4 teaspoon ground cinnamon

1 teaspoon vanilla
1/2 cup Frozen Blueberries DRAINED (keep)
1-2 Tbs juice from DRAINED frozen Blueberries
1/4 honey
Preheat griddle or nonstick skillet to 375 F.

Put oats, cottage cheese, egg whites, and cinnamon in blender. Mix until smooth. The batter will be a little runny.

Use a 1/4 cup measuring tool to spoon batter onto medium heat griddle. Wait 1 minute then add blueberries to pancake on griddle. (be careful it will stick to griddle. if you don't want it to stick just add on top after cooked)

In a separate bowl add drained frozen blueberry juice and honey, mix well. (use for topping later)
Watch for bubbles to appear on the pancake and then flip to other side. Cook for another minute and plate. (warning if you are going to use blueberries your griddle will get messy)
Add left over blueberries and honey/juice mixture for toppings to taste.

YUMMM YUMMM YUMMM! Healthy food !!!

My kids even like it.

Number of Servings: 6 small

• Amount Per Serving 2 (3 small)
• Calories: 178 .0, Total Fat: 4.3 g,Cholesterol: 7.5 mg,Sodium: 274.8 mg,Total Carbs: 21.0 g,Dietary Fiber: 5.7 g,Protein: 15.7 g

Some substitution ideas are to add peanut butter, use strawberries at toppings, add 80% dark chocolate chips what ever is clean and yummy with pancakes just switch out the blueberries.

Yummy healthy recipe.

Enjoy

Coach Tia Hurt

Salmon Patty

Salmon Patty

* 1 can Pink Salmon
* 1 Egg, fresh
* .25 cups Yellow Cornmeal

Mix ingredients together and make a patty. Put in non stick pan cook both side for 2 min each.

Servings Per Recipe: 6, Amount Per Serving, Calories: 147.9, Total Fat: 7.7 g, Cholesterol: 88.7 mg, Sodium: 372.0 mg, Total Carbs: 3.4 g, Dietary Fiber: 0.3 g, Protein: 17.4 g

Eat with steamed veggies.

Enjoy

Coach Tia Hurt

"Sunday Fast Bite"

"Sunday Fast Bite" ideas
We are always struggling for fast healthy yummy food to eat after we get home from church Sunday evening.This is were I get "Sunday Fast Bite" ideas.

This week is Tofu Stir Fry.


Ingredients:
*2-4 Tbs spoons of Szechaun Spicy Stir-Fry Sauce
1 tbsp fresh ginger, grated, powder or minced
(if you don't have it no biggie. it is better with it.)
1 extra-firm tofu, cut into 1 inch cubes
(if you don't have tofu you can use chicken or any other lean meat)
2 tbsp olive oil (can use vegetable oil)
1 bag of stir fry vegetable
1 onion, chopped
1 bell pepper, any color, sliced
1 cup mushrooms, sliced (any kind)
3 green onions , sliced
brown rice, pre-cooked

* You can use any kind of stir-fry sauce that is low calorie and does not contain high fructose corn syrup. (I call that stuff the cellulite multiplier.)

Preparation:

In a wok or a large skillet, cook stir fry veggies, onion, bell pepper and tofu over high heat, stirring frequently for 5 minutes.

Add mushrooms, green onions and sauce. Allow to cook for 1-2 minutes. Vegetables should be tender but not soft.

Pour over brown rice or eat by it's self.

15 minutes
2 servings depending
@ 300 calories for a serving ( 3 cups) with out the rice.

Another yummy healthy recipe!

Eat healthy with with great food.

Eat Up =-)

Coach Hurt

Salmon Burger

Salmon Burger Ideas



This is a salmon burger with blue cheese, statued mushrooms, tomatoes, lettuce, and mustard on an Arnold bun with a side of cottage cheese.









This is a Panini salmon burger with mozzarella cheese, red onions on a Ciabatta bun.

These Salmon burgers I bought frozen and put in the oven on a rack for 7 min then flipped and cooked another 7 min.

Nutrition Facts

World Cathc Wild Pacific Salmon Burger

Serving Size: 1 serving

Amount Per Serving

Calories 130.0

Total Fat 4.0 g

Saturated Fat 1.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Trans Fat 0.0 g

Cholesterol 75.0 mg

Sodium 470.0 mg

Potassium 0.0 mg

Total Carbohydrate 0.0 g

Dietary Fiber 0.0 g

Sugars 0.0 g

Protein 22.0 g

Enjoy,
Coach TIA

Turkey Nachos

Turkey Nachos

• 2 oz  Ground turkey, 93% lean (cooked)
• 1 oz Baked Scoop Tortilla Chips (@12 chips)
• 1 oz Cheddar Cheese
• 1/4 cup Salsa

Optional (not included in nutritional) 

Refried beans 

chives 

cottage cheese-sour cream (recipe coming soon) 

jalapeños  

Add meet and cheese nuke then add salsa and other toppings.

You can take them to a party for appetizers, have them for a snack or even for lunch. 

Full of protein, very filling and yummy! 

Enjoy,

Coach TIA 

Nutrition Facts

  1 Serving

Amount Per Serving

  Calories 332.4

  Total Fat 16.6 g

    Saturated Fat 7.7 g

    Polyunsaturated Fat 0.3 g

    Monounsaturated Fat 2.7 g

  Cholesterol 69.8 mg

  Sodium 629.6 mg

  Potassium 165.7 mg

  Total Carbohydrate 26.4 g

    Dietary Fiber 3.0 g

    Sugars 0.0 g

  Protein 20.9 g

Simple Caprese Salad

Simple Caprese Salad
1 med Tomato
4 oz Mozzarella (part Skim milk)
1 tbs Extra Virgin Olive Oil
2 tsp Balsamic Vinegar 
Basil, Salt, and Pepper to taste 


Slice and plate. Drizzle EVOO and Balsamic on top. Add salt, pepper and basil to taste. 


Fast high protein lunch. 


Enjoy,
Coach TIA

Nutrition Facts for Simple Caprese Salad


  1 Serving
Amount Per Serving
  Calories 503.9
  Total Fat 38.5 g
    Saturated Fat 13.5 g
    Polyunsaturated Fat 2.7 g
    Monounsaturated Fat 15.2 g
  Cholesterol 65.8 mg
  Sodium 599.5 mg
  Potassium 368.3 mg
  Total Carbohydrate 13.8 g
    Dietary Fiber 1.4 g
    Sugars 5.0 g
  Protein 28.6 g



Nutrition Facts for:   1 med Tomato, 4 oz Mozzarella (part Skim milk)

 Amount Per Serving 1
  Calories 313.9
  Total Fat 18.5 g
    Saturated Fat 11.5 g
    Polyunsaturated Fat 0.7 g
    Monounsaturated Fat 5.2 g
  Cholesterol 65.8 mg
  Sodium 539.5 mg
  Potassium 368.3 mg
  Total Carbohydrate 8.8 g
    Dietary Fiber 1.4 g
    Sugars 0.0 g
  Protein 28.6 g


Nutrition Facts : 4 oz Bel Gioioso Fresh Mozzarella, 1 med Tomato 
Amount Per Serving
  Calories 320.0
  Total Fat 24.0 g
    Saturated Fat 16.0 g
    Polyunsaturated Fat 0.0 g
    Monounsaturated Fat 0.0 g
  Cholesterol 80.0 mg
  Sodium 340.0 mg
  Potassium 0.0 mg
  Total Carbohydrate 0.0 g
    Dietary Fiber 0.0 g
    Sugars 0.0 g
  Protein 20.0 g

Let's Get Healthy,
Coach TIA 

Santa' Fa Chicken Salad

 Santa' Fa Salad 

2 cups Lettuce
1/2 Cooked chicken breast
1/4 cup Corn
1/4 cup Black beans
1/4 Baked whole wheat tortilla shell cut into strips
1/4 c Cheese blend
(add desired amounts)




1 Serving
Above Nutritional info

Amount Per Serving
  Calories 384.0
  Total Fat 11.6 g
    Saturated Fat 5.7 g
    Polyunsaturated Fat 0.4 g
    Monounsaturated Fat 0.2 g
  Cholesterol 45.6 mg
  Sodium 711.2 mg
  Potassium 323.1 mg
  Total Carbohydrate 47.8 g
    Dietary Fiber 7.6 g
    Sugars 5.0 g
  Protein 24.1 g

Dressing:

1/2 cup salsa 

5 oz. Greek yogurt

1 pkg ranch dressing powder  

Mix with fork until blended. 

This makes two servings. 

Nutrition Facts

  2 Servings

Amount Per Serving

  Calories 58.1

  Total Fat 0.2 g

    Saturated Fat 0.0 g

    Polyunsaturated Fat 0.1 g

    Monounsaturated Fat 0.0 g

  Cholesterol 0.0 mg

  Sodium 311.0 mg

  Potassium 137.9 mg

  Total Carbohydrate 7.0 g

    Dietary Fiber 1.0 g

    Sugars 3.0 g

  Protein 8.3 g

Enjoy,

Coach TIA 

Healthy BBQ Chicken Pizza

2  BBQ Chicken Pizza's 

whole wheat pizza crust (home made)

16 oz cups mozzarella cheese

3 small tomatoes 

2 cooked chicken breast diced 

1/2 cup BBQ sauce

Build your pizza on the crust 

BBQ sauce as the base 

then the cooked chicken

tomatoes and top with cheese 

put in the oven of 15 minutes and done. 

Nutrition Facts for above Pizza 

BBQ Chicken Pizza

  8 Servings

Amount Per Serving

  Calories 316.7

  Total Fat 11.9 g

      Saturated Fat 6.9 g

      Polyunsaturated Fat 0.5 g

      Monounsaturated Fat 3.5 g

  Cholesterol 67.1 mg

  Sodium 605.1 mg

  Potassium 234.7 mg

  Total Carbohydrate 21.0 g

      Dietary Fiber 3.4 g

      Sugars 2.6 g

  Protein 31.5 g

BBQ Chicken Pizza #2

whole wheat pizza crust (home made)
8 oz mozzarella cheese
1/4 red onion
2 cooked chicken breast shredded
1/4 cup BBQ sauce

Build your pizza on the crust  put in the oven of 15 minutes and done.

Nutrition Facts for above Pizza

  8 Servings
Amount Per Serving
  Calories 238.8
  Total Fat 7.3 g
    Saturated Fat 4.0 g
    Polyunsaturated Fat 0.4 g
    Monounsaturated Fat 2.1 g
  Cholesterol 50.7 mg
  Sodium 409.3 mg
  Potassium 197.3 mg
  Total Carbohydrate 19.2 g
    Dietary Fiber 3.3 g
    Sugars 1.9 g
  Protein 24.5 g


Enjoy,

Coach TIA 

Oatmeal Fritters

Ingredients

• spray extra virgin olive oil
• 2+ cups cooked oatmeal (1 cup dried precooked oatmeal, cooked with only water) - for best results use chilled or cooled oatmeal in perpetration stage.
• 1 - 2 Tbs of Whole wheat flour

Preparation

Spray oil in a large skillet over medium heat. Form the oatmeal into 1-inch balls and flatten into patties. (Add more flour 1 tablespoon at a time if the patty doesn't keep it's shape) When the oil is hot, add the patties to the pan in a single layer. Cook 3 to 5 minutes per side until golden. Pat fritters with paper towels and serve warm or at room temperature.

For topping you can add berries, honey or Greek yogurt and honey mixture. Yummo!!!

Time: 13 minutes with cooked oatmeal

For added protein add an egg or cottage cheese to the fritter.

Enjoy!

Coach TIA

Nutrition Facts Oatmeal Fritter 4 Servings Amount Per Serving Calories 81.2 Total Fat 1.6 g Saturated Fat 0.3 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 0.5 g Cholesterol 0.0 mg Sodium 0.0 mg Potassium 6.6 mg Total Carbohydrate 14.8 g Dietary Fiber 2.2 g Sugars 0.5 g Protein 2.7 g

TIA's Fresh Green Fruit Salad

TIA's Fresh Green Fruit Salad

Vegetables, Mixed Salad Greens, 2 serving Pinapple Chunks Dole .25 cup Strawberries, fresh, 3 medium Blue Cheese Crumbles 1 oz Almonds Mariani Premium Sliced Almonds 1/4c (or any kind of nut) Dried Cranberries, 1.5 oz Salad dressing, Trader Joes Balsamic Vinaigrette, 2 tbsp Salad Seasoning, 0.5 tbsp This salad is more than enough for dinner or Lunch! EAT UP!!! I only had strawberries, cranberries & pineapple today. But you can add what ever fruit you wish. I have used oranges, Mandarin oranges, grapes, kiwi, apples, all sorts of berries and other fruits. If you are wanting it for a side salad I would only eat 1/2 or 1/3. Nutrition Facts Tia's Yummy Fresh Green Fruit Salad
1 Very Big Serving
Amount Per Serving
Calories		372.8
Total Fat		21.6 g
	Saturated Fat	6.5 g
	Polyunsaturated Fat	1.8 g
	Monounsaturated Fat	5.0 g
Cholesterol		20.0 mg
Sodium		460.4 mg
Potassium		252.3 mg
Total Carbohydrate		36.0 g
	Dietary Fiber	5.9 g
	Sugars	19.5 g
Protein		11.2 g

Let's Get Healthy,

Coach TIA