One Pan Chicken Quinoa Broccoli Bake

Happy Fall! My apartment is already filled with pumpkins and cute fall decor from Target because if I didn’t decorate would fall really be here?? I’m hoping the weather realizes that summer is over and we get some beautiful fall days. That being said you’ll be wanting to slow it down and make some time to cozy up after work.

This month the Recipe Redux challenged us to make a one pan meal. I consider this one pan because I always have quinoa cooked and ready in the fridge to use all week. It’s a very easy recipe and will make your weeknights easier. And feel free to add some hot sauce if necessary!


One Pan Chicken Quinoa Broccoli Bake

Ingredients

  • 2 boneless skinless chicken breasts, cut into small pieces
  • 1 cup quinoa, cooked
  • 1 large head of broccoli, cut into florets
  • 2 cups chicken broth
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Salt and pepper
  • 1/2 cup Greek yogurt
  • 1/2 cup shredded cheddar cheese
  • 1 tbsp Parmesan cheese
  • 1 tbsp nutritional yeast
  • 2 tbsp whole wheat breadcrumbs

Directions

Preheat oven to 350 degrees F. Spray a 9×13 baking dish with nonstick spray. Layer in quinoa, chicken and broccoli. Sprinkle with garlic powder, onion powder, salt and pepper. Add chicken broth and Greek yogurt. Stir to combine. Layer top with cheddar cheese, Parmesan cheese, nutritional yeast and whole wheat breadcrumbs. Bake for 25 minutes covered with foil.Remove foil and cook for an additional 3-5 minutes or until the top is golden brown. Double up on the serving size if you’re feeling hungry!

Number of servings: 6 | Serving size: 1 cup
Calories: 275, total fat: 7 g, total carbohydrates: 24 g, dietary fiber: 2 g, sugars: 3 g, protein: 27 g

What’s your favorite easy weeknight meal? Tell me below!

Raquel

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Fish Cakes with Old Bay Remoulade

I’ve been loving the idea of hosting more parties, but for now I’ll just make all the appetizers for myself. That includes cheese plates, dips and these delish fish cakes! October is National Seafood Month so gearing up for that I wanted to create a seafood recipe that was easy and affordable. Trust me – these are both!

I used tuna because it was in my pantry and it’s always cheap. Now don’t get scared off! These are super tasty and are perfectly classy for your event. I’m a Maryland girl and I believe that Old Bay can transform anything. Old Bay makes these cakes delicious and the sauce is perfection.


Fish Cakes with Old Bay Remoulade

Ingredients

Fish cakes:

  • 2 5 oz cans tuna, drained
  • 1 egg
  • 1/2 cup almond meal
  • 2 tbsp grated Parmesan cheese
  • 1 tbsp Old Bay seasoning
  • 1 tbsp Dijon mustard
  • 1 tbsp fresh lemon juice
  • 1 tbsp fresh parsley, chopped
  • Salt and pepper
  • 2 cups spinach
  • 1 tsp olive oil
  • 1/2 tsp garlic powder

Sauce:

  • 1/4 cup nonfat Greek yogurt
  • 2 tbsp Old Bay
  • 1 tsp relish
  • 1 tbsp fresh lemon juice

Directions

Combine drained tuna, egg, almond meal, Parmesan, Old Bay, Dijon, lemon juice and parsley in a bowl. Season with a pinch of salt and pepper. Stir to combine. Make 2 inch patties and set aside. In a medium pan (or cast iron) heat olive oil over medium heat. Once oil is hot place patties in the pan. Cook about 2-3 minutes on each side until golden brown. Let cool on a paper towel to drain excess oil. In a small pan heat olive oil over medium heat. Add spinach, salt and pepper and garlic powder. Saute until wilted. Remove from heat and set aside. In a small bowl, combine Greek yogurt, Old Bay, relish and lemon juice. Layer fish cakes with spinach and Old Bay remoulade.

Number of servings: 6 | Serving size: 1 fish cake
Calories: 183, total fat: 7 g, total carbohydrates: 4 g, dietary fiber: 1 g, sugars: 2 g, protein: 15 g

What is your favorite type of seafood? Tell me below!

Raquel

Buttermilk Pumpkin Pancakes

I love all the new baking mixes that are coming on the scene! It’s so easy to make a protein packed baked product these days. Krusteaz came out with this awesome Protein Buttermilk Pancake Mix and they are just so fluffy! I added Vital Proteins Collagen Peptides for another little boost and pumpkin because it’s September and the weather has been perfect this week.

Look out for a Krusteaz giveaway on my Instagram next week! Follow me here.


Buttermilk Pumpkin Pancakes

Ingredients

Directions

Heat a pancake griddle or medium pan over medium heat. Spray with coconut oil. In a large bowl whisk together pancake mix, pumpkin puree, collagen peptides and water until smooth, but do not over mix. Pour about 1/4 cup of batter per pancake. Cook about 2 minutes per side. Serve warm. Top with chopped pecans and pure maple syrup.

Number of servings: 2 | Serving size: 3 4-inch pancakes
Calories: 384, total fat: 11 g, total carbohydrates: 60 g, dietary fiber: 3 g, sugars: 30 g, protein: 22 g

What is your favorite pancake topping? Tell me below!

Raquel

Slow Cooker BBQ Chicken + Homemade BBQ Sauce

I love making sauces and dressings from scratch. You can control exactly what you put in it! No worrying about ingredients you don’t like. This homemade BBQ sauce uses SPLENDA® Naturals Sugar & Stevia Blend which is made from only two ingredients: stevia and cane sugar. There is no weird aftertaste and it has 50% fewer calories than plain old sugar. I’ve been on the stevia bandwagon for a while so I was super excited to use this product to create a recipe for you!

This recipe is great for meal prep! Make the chicken and slaw on Sunday and warm up and assemble the sandwiches when you’re ready for a weeknight dinner.

*I received free samples of SPLENDA® Naturals Sugar & Stevia Blend mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by SPLENDA® Sweeteners and am eligible to win prizes associated with the contest. I was not compensated for my time.


Slow Cooker BBQ Chicken + Homemade BBQ Sauce

Ingredients

BBQ Sauce:

  • 1/2 cup SPLENDA® Naturals Sugar & Stevia Blend
  • 1 1/2 cup ketchup
  • 2 tsp dry mustard
  • 1 tbsp Worcestershire sauce
  • 2 tbsp apple cider vinegar
  • 1/4 tsp cayenne
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder

BBQ Chicken:

  • 2 chicken breasts
  • 1 cup homemade BBQ sauce
  • Pinch salt and pepper
  • 4 whole wheat burger buns

Broccoli Slaw:

  • 1 bag broccoli slaw mix
  • 1/4 cup Primal Kitchen honey mustard dressing
  • 2 tbsp apple cider vinegar
  • 2/3 cup nonfat Greek yogurt
  • Pinch of salt and pepper

Directions

In a medium bowl whisk together all BBQ sauce ingredients. Place chicken breasts in slow cooker. Cover chicken with 1 cup of homemade BBQ sauce – save the rest. Cook on high for 3-4 hours. Meanwhile in a small bowl combine honey mustard dressing, apple cider vinegar, Greek yogurt, salt and pepper. Dress the broccoli slaw mix with the Greek yogurt mixture. Set aside. Shred the chicken when cooked through. To assemble add BBQ chicken to whole wheat buns, top with extra BBQ sauce and broccoli slaw. Enjoy!

Number of servings: 4 | Serving size: One sandwich
Calories: 588, total fat: 11 g, total carbohydrates: 87 g, dietary fiber 5 g, sugars: 50 g, protein: 39 g

What’s your favorite type of BBQ sauce? Tell me below!

Raquel

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Sincerely Nourished Turns Two!

Happy birthday Sincerely Nourished! Over the past year this blog has again grown with your help. I want to continue giving you delicious, healthy recipes and hope that I can provide you with easy nutrition tips to help you reach your goals. Feel free to reach out and let me know what kind of topics and recipes you would like to see!

Look out for some awesome giveaways coming on Instagram soon! Find me @dietitianraquel.

Thanks again for your support!

Raquel

Savory Greek Breakfast Toast

Breakfast is my favorite meal of the day. I’m not one of those people who can eat the same thing for breakfast every single day. I love to change it up. I usually pick two or three breakfast dishes per week and make it a little different each day. One of my breakfasts is almost always a savory egg dish which is a great way to eat some vegetables in the morning. This month for the Recipe Redux we’re making a delicious savory breakfast dish.

Tzatziki is one of the best items to have on hand. You can add it to so many different dishes! I’m bringing back my homemade tzatziki for this breakfast. Enjoy!


Savory Greek Breakfast Toast

Ingredients

  • 4 slices sourdough bread
  • 4 eggs
  • 1/2 cup homemade tzatziki
  • 1/4 cup red onion, diced
  • 1 tomato, diced
  • 1 tsp fresh parsley
  • 1/2 cucumber, sliced
  • Salt and pepper
  • 2 tbsp olive oil

Directions

In a small pan saute diced red onion and tomato until liquid has evaporated.  Stir in fresh parsley. Toast sourdough slices in the toaster oven. While bread is toasting cook the eggs in olive oil to your liking. Top each slice of toast with fresh cucumber slices, 2 tbsp tzatziki, one egg, 2 tbsp tomato relish and a pinch of salt and pepper.

Number of servings: 4 | Serving size: One slice of toast
Calories: 305, total fat: 18 g, total carbohydrates: 25 g, dietary fiber: 1 g, sugars: 4 g, protein: 11 g

What is your favorite savory breakfast? Tell me below!

Raquel

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Spiced Pear Crumble

I am super excited to share this recipe with you all! It’s a healthy dessert recipe that isn’t too sweet. I’m not the best a baking so easy desserts is what I’m all about. Using Libby’s Sliced Pears made this recipe take less than 20 minutes! I mean who doesn’t love that? (My best Ina Garten impression.) Although she would probably be unimpressed with my semi-homemade recipe… Anyways, if you need a quick dessert to end a little summer get together then this is perfect for you. I’ve been having a serving the past couple nights and I’m very happy about it. Enjoy!

*Sponsored post

I received free samples of Libby’s Fruits & Vegetables mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Libby’s Fruits & Vegetables and am eligible to win prizes associated with the contest. I was not compensated for my time.


Spiced Pear Crumble

Ingredients

  • 2 cans Libby’s Pear Slices
  • 1 tbsp cinnamon
  • 1 tsp ground ginger
  • 1/4 cup coconut sugar
  • 1/2 cup rolled oats
  • 1/4 cup almond flour
  • 1/4 cup chopped walnuts
  • 1 tbsp ground flax seed
  • 1 tbsp coconut oil, melted
  • 2 tbsp pure maple syrup
  • 1/4 tsp salt

Directions

Preheat the oven to 350 degrees F. Spray a baking dish with nonstick spray. Drain two cans of Libby’s Pear Slices. In the baking dish mix pears, cinnamon, ground ginger and coconut sugar. Stir until well combined. In a separate bowl, combine rolled oats, almond flour, chopped walnuts, ground flax seed and salt. To the topping mixture add in coconut oil and maple syrup and combine until all ingredients are coated. Sprinkle topping evenly over the pears. Bake uncovered for 15 minutes and broil for 1-2 minutes. Serve warm. Optional: add a scoop of vanilla ice cream.

Number of servings: 6 | Serving size 1/2 cup
Calories: 232, total fat: 9 g, total carbohydrates: 36 g, dietary fiber: 5 g, sugars: 27 g, protein: 3 g

What is your favorite canned fruit or vegetable to use? Tell me below

Raquel

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Garlic Parmesan Popcorn Mix

Popcorn is absolutely my snack addiction. I can basically finish an entire bag of any kind of popcorn in one sitting… who am I?! I’m talking sweet and salty popcorn, plain salted popcorn and my all time favorite cheesy popcorn. Ya feel me?

Anyways, I wanted to make my own little popcorn snack mix that’s perfect for snacking on when I pay attention to the serving size. Chia seeds and peptias add some healthy fats and remember popcorn is a whole grain! Try this out for your next road trip or Netflix binge.

P.S. SkinnyPop is looking to share some new, healthy recipes, so be sure to keep an eye out in case this recipe gets featured on one of their summer recipe cards. Fingers crossed!


Garlic Parmesan Popcorn Mix

Ingredients

  • 1 bag microwavable popcorn (3 ounces)
  • 1/2 cup pretzels, broken into small pieces
  • 3 tbsp pepitas
  • 3 tbsp butter
  • 1/4 cup grated Parmesan
  • 1 tbsp chia seeds
  • 1 tsp garlic powder
  • 1/2 tsp dried parsley
  • 1/4 tsp salt

Directions

Make popcorn according to package directions. Set aside in a large bowl. Stir in the pretzel pieces and pepitas. In a small bowl, melt butter. Stir in chia seeds, garlic powder, Parmesan and salt. Pour butter over the popcorn mixture. Top with dried parsley. Enjoy!

Number of servings: 4 | Serving size: 1 1/2 cups
Calories: 200, total fat: 12 g, total carbohydrates: 18 g, dietary fiber: 4 g, sugars: 0 g, protein: 6 g

What is your favorite popcorn combo? Tell me below!

Raquel

Mini Siggi’s Frozen Yogurt Cups

This month for the Recipe Redux we were challenged to make a healthy mini dessert! And I mean who doesn’t love dessert. I had plenty of Siggi’s sitting around because why not… so I decided to make some delicious frozen yogurt cups that you can just pop in your mouth for a quick after dinner bite.

P.S. These are beyond easy!


Mini Siggi’s Frozen Yogurt Cups

Ingredients

  • 4 Triple Cream Siggi’s yogurt cups
  • 4 tbsp dark chocolate chips
  • 1 tbsp pistachios, chopped
  • 1 tsp peanut powder

Ingredients

Line a mini muffin tin with parchment paper or mini baking cups. Fill each hole with Siggi’s Triple Cream yogurt. I used the raspberry and vanilla flavors. Melt dark chocolate chips in the microwave for about 45 seconds. Stir until fully melted. Drizzle melted chocolate over yogurt and top with anything! I topped the raspberry cups with chopped pistachios and the vanilla cups with peanut powder. Freeze for 1 hour. Pop out and enjoy!

Number of servings: 10 | Serving size: 2 frozen yogurt cups
Calories: 101, total fat: 6 g, total carbohydrates: 8 g, dietary fiber: 1 g, sugars 6 g, protein: 4 g

What is your favorite no bake dessert? Tell me below!

Raquel

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Crazy Feta Bites with Breton Crackers

I had never heard of Breton crackers before, but I was pleasantly surprised! I especially loved these Sweet Potato and Ancient Grains crackers. These crackers have a tender crisp texture and delicious taste made with ancient grains like quinoa and rye, with sweet potato pieces baked right in. I had to combine these with my favorite Mediterranean flavors. Feta cheese, a little lemon zest and kalamata olives make for the perfect little appetizers!

I received free samples of Breton Crackers mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Breton Crackers and am eligible to win prizes associated with the contest. I was not compensated for my time.


Crazy Feta Bites with Breton Crackers

Ingredients

  • 8 ounces feta cheese, crumbled
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • Pinch of salt and pepper
  • 1/4 cup olives, chopped
  • 24 Sweet Potato and Ancient Grains crackers

Directions

In a bowl, combine feta cheese, olive oil, minced garlic and lemon juice. Once ingredients are well combined add a pinch of salt and pepper and stir again. Top each cracker with feta spread, chopped olives and some lemon zest. Serve and enjoy!

Number of servings: 6 | Serving size: 4 crackers
Calories: 208, total fat: 13 g, total carbohydrates: 15 g, dietary fiber 1 g, sugars: 3 g, protein: 7 g

How do you like to top your crackers? Tell me below!

Raquel

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