TriLyfe

Lifestyle Fitness Adventure

Recipes

Sheet Pan Flank Steak & Garlic Roasted Potatoes

by

Looking for meals that could be prepared quickly, that are healthy, and could be prepped and cooked with practically no mess. Sheet pan flank steak paired with garlic roasted potatoes might be the meal you’ve been waiting on. Whether it’s a vegan keto or vegetarian diet, one thing we all agree on is flavor.

Prepped & Broiled

Besides the flavor, the second thing I can I’ve come to enjoy about this meal is how easily, and quickly it can be prepared. After seasoning your water, and letting your potatoes boil. You move on to the chopping block, by the time you’re through prepping your side ingredients it’s already time to go to the oven. Quick, easy and more importantly only on minor mess left to clean.

The most you’ll need to make this meal possible is a knife, sheet pan and a cutting board. The question might come down to whether you would like to marinate your meat or not. Cook time may very depending on how you prefer your meat to be cooked. Once you’ve chopped your vegetables and greased your pan it’s showtime. And you’re now 30 minutes away from sheet pan flank steak with garlic roasted potatoes

Sheet Pan Flank Steak with Garlic Roasted Potatoes

Flank Steak
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Cuisine American
Servings 6
Calories 425 kcal

Ingredients
  

  • 2 pounds Flank Steak
  • 2 pounds Small Red Patatoes
  • 2 cups Broccoli
  • 1 med Onion sliced
  • 1 Red Bell Pepper cubed
  • 4 cloves Garlic chopped
  • 1/4 cup Olive Oil
  • 1/2 tbsp Ground Cumin
  • 1 tbsp Dried Oregano
  • Salt to taste

Instructions
 

  • Preheat oven on "high" "broil mode"
  • oil pan "cooking spray or olive oil"
  • boil potatoes with salt "20 min."
  • in a large mixing bowl combine garlic "2 cloves", olive oil, oregano, cumin, salt and, pepper. mix well. combine broccoli, onion red bell pepper and, the boiled potatoes. add to sheet pan
  • season steak with salt pepper and garlic then slice into thin pieces and add to a sheet pan
  • put the pan with all ingredients in the oven "or broiler" for 5-7 min, then flip. then repeat. continue this until meat is cooked to your desired taste

(Skinny) Smothered Pork Chops

by

Is eating healthy important to you?. If the answer is yes then use most likely tried vegetarian meal ideas as well as keto and vegan. Do you want to eat healthy without sacrificing the flavor? Then keep reading this post might be what you’re looking for. Skinny smothered pork chops.

Lately I’ve been a lot more conscious about the food that I put in my body. I still have not become the healthiest of eaters but it’s always a work in progress. That’s why I was delighted to run across this meal idea.

½ The Fat 100% The Flavor

If your new did this page or a returning guest you would know that in order for a meal to make it into my house it must meet three categories. Healthy, quickly prepared, and last but not least something that every member of my household will be. Sometimes no matter the meal idea or the meal prep time that last box is hard to check. This mail my friend checks all the boxes.

Skinny smothered pork have, all of the flavor of that original smothered pork chops that we all have known to come in love with only 240 calories per serving and two out of three finicky eaters will eat.

Quick & Easy

With life starting to move at a semi normal pace you would want to make the best out of the time that you have. This meal fits in perfectly into that equation. With a prep time of 30 minutes , a total cook time of 30 minutes. you can have this meal prepared and served in 30 minutes.

You had to see that one coming. 

Seriously after a hard day of work, no one wants to come home and spend the last remainder of their energy cooking dinner. 

Side Choice

With this meal all you have to do is find what you would like to pair with it as a side. If you want 2 remind yourself of how your mother and grandmother might have cooked then you might. With your traditional mashed potatoes asparagus or green beans. But for a healthier meal idea I would recommend pairing it with a brown rice or one of your favorite pastas.

With so many ways the mix and match this meal I’m sure you’ll love it from the very first bite just as much as I do.

Skinny Smothered Pork Chops

Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 30 minutes
Servings 6
Calories 240 kcal

Ingredients
  

  • 6 Boneless Pork Loin Chops 4oz each
  • 1 teaspoon Canola Oil
  • 1/2 cup Chopped Onions 1 medium
  • 8 oz. Sliced Freash Mushroom 3 cups
  • 1 can Condensed 98% Fat Free Cream of Mushroom Soup 10 3/4 ounce can 45% less sodium
  • 1/4 cup Water
  • 1/2 cup Sour Cream fat-free
  • 1/8 teaspoon Pepper
  • 1/2 teaspoon Soy-Sauce reduced-sodium
  • 1/4 teaspoon Dried Sage or Thyme Leaves

Instructions
 

  • Trim visible fat from pork chops.Heat non-stick skillet over medium -high heat
  • Add pork chops to skillet; cook for 4min. on each side (or until slightly browned)
  • Remove pork chops (set aside)
  • In the same skillet, heat oil over medium heat. Add onion and mushroom; stir frequently for, 3 min.
  • Stir in soup, soy sauce, sage, pepper,water and mix well (return the pork chops to your skillet)
  • Spoon sauce over chops (reduce heat and let simmer for 15min, stir occasionally)
  • When pork is no longer pink stir in sour cream and blend ntil smooth

Healthy Spinach & Cheese Stuffed Chicken

by

A Must TRI

My household likes to eat healthily, but we’re not willing to sacrifice flavor. If you’re like us and you like healthy delicious meals that you’re not only proud to have created but enjoy eating as well Then this recipe might be what you looking for.

This heart-healthy protein-packed and the delicious meal comes in at under 350 calories and could be ready and to eat in 35 minutes.

Spinach and Cheese Stuffed Chicken

I have always been into fitness and eating healthy is essential to remaining fit. So one thing I’m constantly doing is trying to find recipes that not only I would enjoy eating but my wife and my children would enjoy as well. 

It is rare, but not impossible for me to find something that checks all those boxes, this meal does. It could be tailored for young children and young adults and even for finicky eaters.

 Spinach and cheese stuffed chicken with all its flavor is a perfect main course. It could easily be paired with a nice dinner salad or mixed vegetables. With a prep time of 10 minutes, and only 25 minutes to cook, your total time from stove to plate could be somewhere between 35 and 45 minutes. Which makes this a meal that I will keep in my arsenal.

Amazing Taste

When it comes down to cooking meals we all have our favorite protein. Mines happen to be chicken. Pair that with three different kinds of cheese and spinach, and you would understand while my mouth is watering as I describe it to you. In my household, this meal appears on our menu often because if I personally don’t want it my children or my wife might request it. That delicious cheesy spinach feeling and the tender chicken fillet come together to make a recipe your household will fall in love with as well.

Ingredients

  • 1 tsp Italian seasoning
  • 1 tbsp olive oil
  • 1/4 tsp garlic powder
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1 tsp salt divided
  • Four skinless boneless chicken breast
  • 4 oz ricotta cheese
  • 4 oz grated mozzarella
  • 4 oz grated mozzarella
  • 1 1/2 cup chop fresh spinach (steamed Just until wealthy, squeeze dry with a paper towel and chop as desired)

Instructions

  • Grease 13×9 baking sheet with some oil and preheat oven to 350°
  • In a mixing bowl, combined Italian seasoning, olive oil, red pepper flakes, garlic powder, onion powder, and 1/2 teaspoon of salt, mix well and set it to the side.
  • Place chicken breast on cutting board and insert the tip of a sharp knife into the thickest part of your chicken breast. Cut an opening in your chicken breast about 4 inches wide to create a pocket without piercing all the way through.
  • Pour the rub you’ve previously prepared all over the chicken, and generously rub it all on the sides, and inside the pocket of the chicken. Place inside the refrigerator, and let marinate until ready to use.

While your chicken is marinating, this is the time to prepare your cheese and spinach filling.

  • In a mixing bowl, combined your mozzarella cheese, ricotta cheese, parmesan cheese, spinach, and garlic. ( season with salt and pepper to your preference then mix well until combined)

Now that we have all that out of the way, it’s time to merge your two creations together.

  • Remove your chicken breast from the refrigerator and stuff each breast with your delightful cheese and spinach mixture. Tooth pics can be used to pin the chicken together if you need to secure your chicken breast.
  • Place your stuffed chicken breast into the prepared dish and bake for 25 minutes, until the chicken is a golden brown color. Then flip halfway through to ensure even browning on both sides. ( You may also cook on a stovetop if desired)
  • Removed the toothpicks serve warm and enjoy this spinach and cheese-filled chicken, that I know you’ve been craving since you pulled out the oven.

Tri a Different Take

This meal as well as other meals that I enjoy to create can be tailored to your preference. Feel free to try different cheeses, that’s one of my favorite parts of experimenting with the cheese selection. Swiss works as well as feta and will give your chicken a more creamy melted cheese flavor and look, and it’s worth trying.

You can use fresh or frozen spinach, just make sure the water is completely drained off. You should allow your chicken to marinate in the refrigerator for at least an hour but you can use it quickly if desired. 

Remember an instant-read thermometer is your best tool for determining the internal temperature of your chicken. 165°F is a safe internal temperature for chicken.

No-Bake Energy Bites

by

Image by jaroas from Pixabay

Quick Easy & Delicious

If you’re looking for a pre or post-workout snack that’s easy to make, delicious, and packed with the protein your body needs after a workout then this post is for you. 

This recipe is quick, simple, and fun enough to even get the children involved. As much as it is a good protein-enriched workout snack the children will also love them as well. The flavors are completely customizable and can be adjusted to suit a variety of cravings.

By now you might be wondering what is this quick protein enriched snack that not only I would love but my children would love as well.

Right now you’re probably thinking oh this again but if you have not gone out and tried them you do not know what you’re missing. I live with a picky eater and if I can sell it to my wife trust me you will love it. With their texture having a slight crunch and the smooth peanut butter flavor they’ll quickly become any one’s favorite new snack.

If you don’t like peanut butter you can substitute it with almond or cashew butter and for the kiddos, they will love the twist Nutella puts on this snack. You can chop up your favorite nuts and even add in dried fruit and chocolate chips. Get creative and give your taste buds what they have been missing. But remember stay healthy.

With all the chalky tasting protein powders and protein-enriched nutrient bars out there that I cannot act like I don’t use sometimes, we all want something that is pleasing to our taste buds as well as beneficial to our Muscle Recovery and we all know a lot of times that’s not the case.

With no-bake energy bites, you can have a quick delicious tasting protein enriched snack on the go and as close as your refrigerator for those moments at protein shakes and protein bars might be what your body does need but it’s not what your taste buds are craving at the moment. 

To get you started here is one of my favorite recipes to help you get the fill for it. Fill free to put your own twist on it.

With that preparation time of 20 minutes and I cook time of 0 minutes in a total of 20 minutes  you can have at least 20 to 25 energy bites chilling in your refrigerator waiting for you at those moments when you need them

Ingredients

Instructions

  • Combine all ingredients into a large mixing bowl 
  • Mix thoroughly
  • Covered in mixing bowl and let chill in the refrigerator for 1-2 hours ( or until mixture is chilled)
  • Roll into balls 1 in in diameter
  • Then enjoy

Worth the 20 Min.

No-bake energy bites can be refrigerated and sealed in a container for up to 1 week, frozen they can last up to 3 months giving you something on reserve in your refrigerator.

If you are into eating healthy and Fitness then this is something you will want to have on standby.

With different kinds of optional ingredients, you can tailor this recipe to fit whatever you’re craving at the moment.

Healthy Baked Salmon

by

Image by RitaE from Pixabay
Looking for quick and healthy recipes that also are inexpensive? Many of us are.

 We’re often on the go and eating healthy is important to us for our families. What’s important to us is that we are able to have healthy meals that could be quickly prepared. no one wants to choose their health over their productivity.

 I have a great recipe that can be :

  • Prepared quickly 
  • Healthy for your heart 
  • Just simply delicious 

The best part of this meal is not only healthy and delicious. It can be used in all types of events from a dinner at home alone, to a romantic dinner with you and your significant other. Either way, this is a great choice.

Baked Salmon

I know there are some people out there who are not fans of fish. I get it. everyone’s entitled to their feelings.

Salmon as well as other fish has been known to have the health benefits of 

  • Controlling weight 
  • Reducing heart disease 
  • Plus their load with omega-3 fatty acids. “good for maintaining healthy hair, skin, and nails.”

Salmon is also a good source of 

  • Potassium. 
  • Vitamin B 
  • Omega-3  fatty acid.

 Salmon is one of the best source on the long chain of omega-3 fatty acids

With all those health benefits, why would you not incorporate it into your meal?

What’s healthier to pair with a good baked salmon then rosemary roasted potatoes and asparagus. Potatoes have been shown to be rich in antioxidants, minerals, and vitamins. Which makes them not only healthy but delicious. 

Added health benefit include.

  • Improved blood sugar control
  • Reducing the risk of heart disease
  • Delicious and healthy 

The best part about this meal is it can all be prepped, prepared, and served  in under a hour. If you’re like me and you’ve started to pre-prep your food, this meal could be done in less than 30 minutes.

Doesn’t that sound good? After a hard day’s work food can be cooked and served in under an hour. Now you can find time for yourself. Maybe?

Healthy Baked Salmon

Ingredient

This recipe it’s going to require:

  • 4 salmon fillets “about 6 oz each”
  • 2 tablespoons of olive oil 
  • 1/2 teaspoon of salt “or to taste” 
  • 1/4 cracked black pepper.” unless if using finely ground black pepper”
  • 2 teaspoons of minced garlic 
  • 1 teaspoon Italian herbs and seasoning or “1/4 teaspoon of each time parsley, oregano, and basil could be substituted”
  • 1 medium lemon

Instructions

  • Preheat oven to 400°
  • After greasing a large baking pan, place a salmon fillet on the baking sheet.
  • season with salt and pepper as desired.
  • Mix olive oil, garlic, herbs, and ½ lemon juice squeezed. Apply generous amounts to the fillets, until evenly coated, and no dry spots are visible.

Take the remaining half of lemon and slice thinly, and place over the salmon fillet.

  •  Bake for 15 to 18 minutes. until salmon is opaque, and flaky white on the inside when pulled apart with a fork. “If desired you can broil for one or two more minutes”.
  • Garnish with parsley, or thyme, and serve.

Rosemary Roasted Potatoes

If you’re looking for something that compliments your baked salmon, then this is a perfect fit. Roasted rosemary potatoes are a perfect fit for everything from a grilled burger, to our salmon dinner. As well as being delicious. It’s also vegan, and vegetarian friendly.  Plus it”s gluten-free.

 The preparation time for this meal is 7 Minutes. Plus another 20 minutes to cook. The total preparation time for this delicious side dish is 27 minutes.

Ingredients

Many of the same ingredients that were used to prepare your baked salmon, will still be used in this side dish. With the addition of crushed rosemary.

  • One pound red potatoes “cut into 1inch prices” or as preferred
  • 1 tbsp extra virgin olive oil
  • 1 tablespoon crushed Rosemary
  • 1/4 teaspoon kosher salt, or to taste
  • 1/8 teaspoon black pepper, or to taste

Potatoes come in a wide variety of shapes and sizes. Larger potatoes need to be cut into smaller pieces so that they will all roast evenly.

Instructions

In a medium mixing bowl combine. 

  • Potatoes
  • Olive oil
  • Rosemary 
  • Salt 
  • Pepper

Mix thoroughly to ensure that all potatoes are evenly coated, and the season is distributed evenly across all potatoes.

Move your potatoes to a parchment-lined sheet pan. place evenly on a sheet pan, so that potatoes are not piled on top of each other. Roasts potatoes for 10 minutes. Stir potatoes, and continue roasting for another 8 to 12 minutes. Until potatoes have a deep golden brown or have developed those beautiful roasted brown spots.

Oven Roasted Asparagus

Roasted asparagus is becoming one of my guilty pleasures. With a preparation time of 10 minutes, and only takes 15 minutes to cook. In 25 minutes you could be enjoying this healthy side dish. That can top off anything from a barbecue to a home cook meal.

Ingredients

  • One Bunch thin asparagus Spears
  • 3 tablespoons olive oil
  • One garlic clove minced
  • One teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1 1/2 tablespoons of grated Parmesan cheese optional
  • 1 tbsp lemon juice

Instructions

Place your asparagus in a mixing bowl and coat with olive oil. Coat spears evenly, then sprinkle them with 

  • Garlic 
  • Salt 
  • Pepper and your
  • Parmesan cheese “optional”. Arrange asparagus in a single layer, so as to not pile on top of each other. Allow asparagus to cook evenly.

Baked asparagus until tender. “12 to 15 minutes, depending on the thickness of your asparagus.” Sprinkle with lemon juice, before serving. Enjoy.

I hope you enjoy this meal as much as I did/do. We hope you check back in for more up-and-coming meal ideas and healthy food Alternatives.

Tri Overnight Oats

by

Health fitness nutrition

Quick Eazy & Healthy

With the world moving at such an upbeat and fast pace it’s easy to lose sight of some of the more important things in life. In this post, I’m going to reintroduce the world to this time-saving healthy option for your morning routine. When I and Dar first found this concept it revolutionized our morning and more recently this concept has saved us time and money. It could also be accredited to our productivity levels today. Like the old proverb says time is money.

At this point, you’re probably thinking, Dameon what is this revolutionary idea that you speak so highly of that saves you time and money. Well, that idea my good friends is overnight oats.

Now you’re either all in, or you’re skeptical on this concept. Most likely this is not new to you. If you’re into healthy lifestyle choices and you value time, money, and your overall health. 

You’re like me, you’ve scrolled the internet looking for information that could help you be more productive.

Overnight Oats?

Saves Time & Money

If you never had the pleasure of enjoying overnight oatmeal, or you’re just unaware of the concept altogether. Overnight oatmeal refers to a no-cook method of making oatmeal. Instead of the traditional microwave, or stovetop version. You just soak your raw oats in milk anywhere from a couple of hours to overnight. “hence the name” This process allows for oatmeal to soak all the nutrients out of the milk while softening the oats in the process, making them edible.

After setting overnight you’ll have yourself a protein-packed ready to eat creamy delicious jar or bowl of oatmeal with a sweet silky texture of pudding similar to the porridge granny used to make.

This helps make this breakfast more convenient.

Making it a quick up and out the door snack.

With a dense and creamy texture unlike traditional warm oatmeal.

Oatmeal contains more protein than other grains, as much as 5 grams per serving. Oats are also a very rich source of fiber. which has been proven to help you feel fuller longer. The antioxidants in oatmeal can help lower your blood pressure levels. As well as help you lose weight by making you feel full longer which In return causes you to eat less.

Over Night Oats Recipe

 I call this a recipe, in my opinion, it’s more or less: Oats is the only real ingredient that is mandated everything else is basically fit to preference.

  • Oats: plain old fashioned oats gluten-free oats are also an option
  • Milk: milk is commonly used but it is not rare for people to use water as well as any plant-based milk such as almond milk coconut milk or even oat milk
  • Yogurt: a yogurt is an excellent option it gives the oats a tangy creamy flavor plus the added boost of extra protein
  • Sweeteners also optional items such as honey or maple syrup are used to enhance the taste of the oats which in there original form tend to be bland
  • Toppings: this is where it really gets fun and options are plenty fresh fruits seed spices granola or peanut butter just to name a few options 

that is the best part of this recipe and meal for me you can fit it to whatever taste your craving at that moment

When it comes down to making overnight oats really it’s density and that’s something you will perfect overtime to fit your own personal preference but to begin my recommendation is always one part oats one part milk one part seeds flax seeds or chia seeds combine your and you’re chai seeds in a cup or what’s more commonly used a mason jar combine your vanilla extract or your Greek or vegan yogurt and then at your sweetener and choice of milk. Mix until you feel that you have completely removed all of the lumps then cover your bowl or mason jar until it’s still tightly and then chill in the refrigerator overnight or 2 hours minimum that too could be fit to your preference and once they’ve been properly chilled add whatever toppings fits your preference and dig your spoon right in

With so many different options and variations, Overnight Oat’s you might not get bored with for a minute to come. 

health fitness heart

My Recommendations

Overnight oats can stay in your refrigerator for up to five days. Making a batch weekly, and having it handy in the refrigerator, for those moments when you want to just grab something, and go.

Remember to keep fruit separate since it tends to only remain fresh for a few days.

Overnight oats are made to be eating chilled, but for those people who like warm meals in the morning. Just by storing Your overnight oats in a microwave-safe bowl. Microwaving for a minute, you can have both a warm convenient and delicious breakfast, to start your day off.