Bring it to Basics

Siwicki Fit Fam, eating healthy shouldn’t be difficult. We have a few suggestions this week that are simple, clean and delicious. Enjoy!

Maple Chili Salmon

• 4 pieces wild salmon

• 1 tbsp. chili powder

• 1 tsp. garlic powder

• 1 tsp. paprika

• 3 tbsp. pure maple syrup

• salt and pepper

1. Preheat oven to broil

2. Mix together the seasonings

3. Line a baking sheet with foil and spray with cooking spray and place fish on top

4. Sprinkle fish generously with the seasoning

5. Broil salmon for 6-9 minutes (depending how you like it cooked)

6. Remove salmon from oven and brush with the syrup

7. Place back in oven and broil for an addition 1-2 minutes

8. Serve with veggies for a complete meal!

Recipe by Amanda Lauren

Honey Garlic Chicken

• 2 lbs chicken breasts boneless & skinless

• 1/3 cup honey melt on the stove if it is hard

• 2 tbsp soy sauce

• 2 tbsp lemon juice or apple cider vinegar

• 3 large garlic cloves

• 1 tbsp cold water

• 1 tsp cornstarch

• 2 tbsp green onion for garnish

• 2 tsp sesame seeds for garnish

1. Cut chicken breasts in half lengthwise to make thinner cutlets. More sauce will coat more chicken this way.

2. Grate 2 garlic cloves and mince the other one. More flavor this way.

3. In a large bowl, add chicken, honey, soy sauce, lemon juice and garlic. Stir with tongs and let marinate while oven is preheating.

4. Preheat oven to 450 degrees F and line large rimmed baking sheet with silicone baking mat or unbleached parchment paper.

5. Arrange chicken in a single layer and bake for 20 minutes on the lowest rack, turning once.

6. While chicken is baking, pour marinade into a small pot. Don't discard it - we will make delicious sauce. Place on a stove to bring to a boil.

7. In a small bowl, whisk cold water with cornstarch. When marinade is boiling, add slurry to it and cook until sauce has thickened, about 3-4 minutes.

8. Remove chicken from the oven and transfer onto a serving platter. Drizzle with sauce and sprinkle with green onion and sesame seeds.

9. Serve honey garlic chicken with brown rice, quinoa and broccoli. Or broccoli salad.

Roasted Asparagus, Tomato and Feta Couscous

• 1 bunch fresh asparagus

• Salt and pepper

• 1 fresh lemon

• 1 package (5.8 ounces) Roasted Garlic and Olive Oil Couscous (Near East mix or substitute with 1 cup plain cooked couscous)

• 3 tablespoons balsamic vinegar

• 4 tablespoons olive oil, separated

• 1/2 teaspoon minced garlic

• 1 teaspoon Dijon mustard

• 1/2 tablespoon honey

• 1/2 of 1 container (10.5 ounces) ripe cherry tomatoes, sliced

• 1/3 cup feta cheese, crumbled

1. Preheat the oven to 425 degrees F. Break off the woody ends of the asparagus. Toss the asparagus, 2 tablespoons olive oil, about 1 teaspoon salt, and 1/2 teaspoon pepper (or to taste) together on a large sheet pan.

2. Bake in the oven for 12-17 minutes (depending on the asparagus thickness), flipping the spears once halfway into the cooking time. Remove and squeeze 1 tablespoon lemon juice over the spears. Allow to cool and chop into 2-inch pieces.

3. Meanwhile, prepare the packaged couscous according to package directions. Allow to cool.

4. While the asparagus is cooking, prepare the dressing. Pour the vinegar in a small saucepan over medium heat. Bring to a boil and reduce until the vinegar is halved (about 1 and 1/2 tablespoons). Allow to slightly cool and toss with the remaining 2 tablespoons olive oil, minced garlic, Dijon mustard, and honey. Briskly whisk and season with salt and pepper (about 1/2 teaspoon salt and 1/4 teaspoon pepper, or to taste).

5. Halve the cherry tomatoes.

6. Add the cooled couscous, cooled chopped asparagus, and cherry tomatoes to a large bowl. Lightly toss. Add dressing to taste and another fresh squeeze of lemon if desired. Lightly toss again and then top with the crumbled feta cheese. Enjoy immediately.

February Smoothie Challenge Continues!

Berries and Cream Smoothie by Amanda Lauren

• 1/4 to 1/2 cup frozen cauliflower rice

• 1/4 to 1/2 cup frozen broccoli rice

• 2 tbsp. coconut yogurt or full fat plain greek yogurt

• 20 grams vanilla protein

• 1 tsp. chia seeds

• 1/2 cup frozen berries of choice (I like raspberries and strawberries)

If you are interested in Amanda Lauren’s health coaching services, she is offering a 25% discount on an eight session package (mention Siwicki Fitness for the discount). Her site is amandalaurenwellness.com. Check it out!