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T Off Men's Health

Fast, Easy and HEALTHY Fall Recipes For Weight Loss


Healthy Chicken Taco Soup

Ingredients:

  • ½ Tbsp avocado or coconut oil
  • 1 small yellow onion, diced
  • 1 small red bell pepper, diced
  • 1 small green bell pepper, diced
  • 5 cloves garlic, minced
  • 1 lb boneless, skinless chicken breast
  • 1 1/2 tsp salt (plus more to taste)
  • 1 tsp dried oregano
  • 1 tsp chipotle powder
  • 1 tsp paprika
  • 2 tsp cumin
  • ¼ tsp black pepper
  • 1 – 15 oz can fire roasted diced tomatoes
  • 2 – 4.5 oz cans green chilies
  • ¼ c. fresh lime juice
  • 32 oz chicken broth
  • Cilantro, for serving
  • Diced red onion, for serving
  • Lime wedges, for serving

Directions:

  1. Heat a large pot over medium-high heat. Once hot, add in the avocado or coconut oil. Next, add the peppers, onion, and garlic to the pot. Saute for 3-4 minutes until the onions start to become translucent.
  2. Add the chicken breast, canned tomatoes, canned green chilies, spices, lime juice, and chicken broth to the pot. Stir until well combined. Bring the soup to a rolling boil and then reduce the heat to a simmer. Allow the soup to simmer for 30 minutes or until the chicken is tender and easy to shred.
  3. Transfer the chicken breast from the soup to a small bowl. Use two forks to shred the meat. Add the chicken back to the soup and stir until well combined. Serve the soup with fresh cilantro, diced red onion, and fresh lime wedges. Enjoy!

Per serving: 258 calories, 6.1 g fat (1 g sat), 30 g protein, 22.7 g carb, 1960.9 mg sodium, 10.1 g sugars, 5.1 g fiber

Corn Chowder Con Chile Poblano

  • 2 Tbsp vegetable oil
  • 1 poblano pepper without seeds and thinly sliced
  • 1 medium onion sliced
  • 2 cloves of garlic roughly chopped
  • 5 corn husks
  • 4 medium potatoes cubed
  • 1 tsp of salt

To serve:

  • Corn kernels
  • Pumpkin seeds
  • Cilantro microgreens or chopped cilantro
  • Olive oil
  • Freshly ground pepper

Directions:

  1. In a large pot add the oil and the sliced poblano chile. Leave it there until it begins to soften. Add the onion and garlic. Leave for five more minutes or until you see that the onion is translucent.
  2. Add the corn kernels, potatoes, salt and cover with water, add the salt and cover. Leave for 10-15 minutes or until the vegetables are cooked.
  3. With a ladle, add about one-third of the vegetables and liquid into the container of a blender. Blend until fully liquefied and well integrated. Return to the pot with the rest of the vegetables. If you need more liquid, add a little more water. Check for seasoning and adjust if necessary.
  4. Serve with a drizzle of olive oil, pumpkin seeds, corn kernels, sprouts or chopped cilantro. Finish with sea salt and pepper.

Per serving: 135 calories, 4 g fat (3 g sat), 4 g protein, 20 g carb, 403 mg sodium, 1 g sugars, 4 g fiber

Spicy Korean Beef Noodle Soup

Ingredients:

  • 1.7 oz mung bean noodles (sometimes called cellophane or glass noodles)
  • 1 c. cooked short rib meat shredded (from rich beef broth recipe)
  • 2 Tbsp toasted sesame oil
  • 1 ½ – 2 Tbsp Korean red pepper flakes
  • 1 Tbsp garlic chopped
  • 4 c. Rich Beef Broth
  • 1 c. water
  • 2 c. bok choy chopped
  • 4 fresh shitake mushrooms sliced
  • 2 scallions cut into 2″ lengths
  • Extra Korean red pepper flakes for serving
  • Fish sauce or soy sauce for serving

Directions:

  1. Soak mung bean noodles in hot water for 20-30 minutes; drain.
  2. Heat sesame oil, red pepper flakes and garlic in a small pan until fragrant and garlic is light brown; mix with shredded meat; set aside.
  3. Heat beef broth and water in a large saucepan. Add bok choy, mushrooms, and drained, soaked mung bean noodles; cook about 3-4 minutes until noodles are just soft and bok choy is cooked. Add marinated meat and scallions to soup and heat through. Divide among bowls; serve with extra Korean red pepper flakes for spicy food lovers. If beef broth is unsalted, serve with fish sauce or soy sauce on the side for drizzling.

Per serving: 314 calories, 8 g fat (5 g sat), 22 g protein, 18 g carb, 677 mg sodium, 1 g sugars, 1 g fiber

Crockpot Beef Vegetable Soup

Ingredients:

  • 1 Tbsp extra virgin olive oil
  • 1 lb boneless chuck roast or beef stew meat — cut into 1-inch cubes
  • 2 tsp kosher salt — divided
  • ¼ tsp black pepper
  • 3-4 c. low sodium beef broth — divided
  • 1 small yellow onion — diced
  • 2 cloves garlic — minced (about 2 tsp)
  • 4 large carrots — peeled and finely chopped
  • 2 Yukon gold potatoes — peeled and diced
  • 2 parsnips — peeled and diced
  • 2 ribs celery — diced
  • 1 14.5-ounce can diced tomatoes
  • 1 can tomato sauce (8 ounces)
  • 3 Tbsp tomato paste
  • 1 Tbsp Worcestershire sauce
  • 1 tsp dried oregano
  • ½ tsp smoked paprika
  • ½ tsp granulated sugar
  • 1 c. peas — fresh or frozen (no need to thaw)
  • Chopped fresh parsley — optional for serving

Directions:

  1. In a large skillet, heat the oil over medium high. Add the beef and sprinkle with 1 teaspoon salt and pepper. Brown the beef on all sides, disturbing it as little as possible on each side so that it develops nice coloring. Once the beef is lightly browned (it won’t be all the way cooked through), remove it to a 6-quart slow cooker.
  2. To the pan, add the onion. Cook and stir until the onion is beginning to soften, about 3 minutes. Stir in the garlic and let cook 30 seconds. Splash in about 1/2 cup the beef broth and scrape up any browned bits that have stuck to the bottom (this is flavor!). Let the broth reduce for 2 minutes, then transfer the entire mixture to the slow cooker.
  3. To the slow cooker, add the carrots, potatoes, parsnips, celery, diced tomatoes in their juices, tomato sauce, tomato paste, Worcestershire, oregano, paprika, sugar, 2 1/2 cups beef broth, and remaining 1 teaspoon salt.
  4. Cover and cook on low for 8 hours, until the beef and vegetables are tender. Stir in the peas, just until warmed through. If the soup is thicker than you would like, add the remaining 1 cup beef broth until you reach your desired consistency. Serve hot, sprinkled with fresh parsley.

Per serving: 283 calories, 7 g fat (2 g sat), 24 g protein, 33 g carb, 11 g sugars, 8 g fiber

Spicy Tuna Poke Bowls

Ingredients:

  • ½ lb sushi grade tuna, cut into 1/2-inch cubes
  • ¼ c. sliced scallions
  • 2 Tbsp reduced sodium soy sauce or gluten-free tamari
  • 1 tsp sesame oil
  • ½ tsp sriracha 
  • 2 Tbsp light mayonnaise
  • 2 tsp sriracha sauce 
  • 1 c. cooked short grain brown rice or sushi white rice
  • 1 c. cucumbers, (from 2 Persian) peeled and diced ½-inch cubes
  • ½ medium Hass avocado, (3 ounces) sliced
  • 2 scallions, sliced for garnish
  • 1 tsp black sesame seeds
  • Reduced sodium soy or gluten-free tamari, for serving (optional)
  • Sriracha, for serving (optional)

    Directions:
  1. In a small bowl combine the mayonnaise and sriracha, thin with a little water to drizzle.
  2. In a medium bowl, combine tuna with scallions, soy sauce, sesame oil and sriracha. Gently toss to combine and set aside while you prepare the bowls.
  3. In 2 bowls, layer 1/2 the rice, 1/2 the tuna, avocado, cucumber and scallions.
  4. Drizzle with spicy mayo and sesame seeds and serve with extra soy sauce on the side, if desired.

Per serving: 397 calories, 14.5 g fat (2 g sat), 32.5 g protein, 33.5 g carb, 864.5 mg sodium, 3 g sugars, 6 g fiber

Recipe courtesy of Skinny Taste.

Rosemary Citrus One Pan Baked Salmon

Ingredients:

  • 1/3 cup olive oil
  • Pinch of ground pepper
  • 2 Tbsp fresh orange juice
  • 2 Tbsp fresh rosemary, plus 1-2 extra sprigs to garnish
  • 1 Tbsp Lemon juice
  • 1/2 tsp garlic minced
  • 1/4 tsp of grated dried orange peel (divided)
  • Kosher salt or fine sea salt to taste
  • 1 bunch thin asparagus (trimmed) (Or other vegetable of choice)
  • Olive oil or melted butter to drizzle
  • 10–12 ounces sockeye salmon (whole fillet or around 3 fillets)
  • Thinly sliced Orange (5-6)
  • Optional 1/4 tsp lemon pepper
  • Additional Salt/pepper to taste – after baking

Directions:

  1. Preheat oven to 400 degrees F.
  2. Whisk together orange juice, lemon, 2 Tbsp rosemary, 1/4 to 1/3 cup olive oil, pinch of salt, pepper, 1/4 tsp orange peel and garlic. Set aside.
  3. Next, layer your dish.
  4. First add your trimmed asparagus (or other vegetable of choice) and drizzle with olive oil or butter. Add a pinch (1/4 tsp or so) of lemon pepper seasoning.
  5. Place your salmon (skin side down) on between the asparagus spears.
  6. Drizzle the orange rosemary marinade on top of the salmon.
  7. Add thin orange slices on top of the salmon and on top of the asparagus.
  8. Place 2 to 2 fresh sprigs of rosemary evenly on top of the salmon and around the pan.
  9. Sprinkle a bit more orange peel, pepper, and kosher salt on top of the salmon veggie bake.
  10. Bake at 400F for 12-15 minutes or until salmon is not longer opaque in the middle. 

Per serving: 345 calories, 22 g fat (3 g sat), 25 g protein, 10 g carb, 5 g sugars, 3 g fiber

Recipe courtesy of Lindsay Cotter of Cotter Crunch

Grilled Pork with Charred Harissa Broccoli

Ingredients:

  • 2 lemons
  • 1 1/2 lb. pork tenderloin
  • 3 tbsp. plus 1 tsp olive oil
  • Kosher salt
  • Pepper
  • 1 large head broccoli (about 1 1/4 lbs), trimmed and cut into large florets
  • 2 tbsp. harissa

Directions:

  1. Heat grill to medium-high. Finely grate zest of 1 lemon and set aside, then cut both lemons in half. Brush pork with 1 teaspoon oil and season with 1/2 teaspoon salt. Grill pork, turning occasionally, until it reaches 140°F on instant-read thermometer, 18 to 20 minutes. Transfer to cutting board and let rest at least 5 minutes.
  2. Meanwhile, coat broccoli with 1 tablespoon olive oil and grill along with pork, turning often, until just tender and charred. Grill lemon until charred, 1 to 2 minutes.
  3. Mix harissa with remaining 2 tablespoon oil and toss with broccoli; sprinkle with lemon zest.
  4. Squeeze lemon halves over pork, then slice pork. Serve with broccoli and grilled lemon wedges.

Per serving: 330 calories, 16.5 g fat (3.5 g saturated), 38 g protein, 385 mg sodium, 8 g carb, 3 g fiber

Recipe courtesy of Good Housekeeping.