Mixed Veggie Stir Fry

I am loving the Meal Plan for the 21 Day Fix. So much good food and amazing recipes.

Mixed Veggie Stir Fry

1 tsp olive oil
1/4 c chopped asparagus
1/4 c chopped red bell pepper
1/4 c chopped carrots
1/4 c chopped onions
1/2 tsp Mediterranean seasoning

Instructions
Heat oil in medium skillet over medium heat
Combine asparagus, peppers, carrots, onions and seasonings
Cook veggies in skillet, mixing frequently for 2-3 minutes or until crisp tender

21 Day Fix Meal Plan Sample

Southwest Quinoa Salad

INGREDIENTS:

• 1/3 cup fresh lemon juice
• 1/3 cup olive oil
• 3 tbsp chopped fresh cilantro
• Sea salt and fresh ground black pepper, to taste
• 1 cup quinoa, rinsed and drained
• 1 tsp cumin seeds, toasted, or 1 tsp ground cumin
• High-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil), as needed to lightly coat grill grate
• 2 cobs fresh corn, husks and silk removed (or 1 1/4 cups frozen corn, thawed)
• 1 cup cooked black beans, drained
• 1 plum tomato, diced
• 1 zucchini or yellow zucchini squash, diced
• 1/4 cup finely chopped red onion

INSTRUCTIONS:

1. In a small bowl, whisk lemon juice, olive oil, cilantro, salt and pepper; set aside.
2. In a saucepan, bring 2 cups water to a boil; add quinoa and cumin. Cover, reduce heat to medium-low and simmer until liquid is absorbed, about 12 minutes. Remove pan from heat and let stand for 5 minutes. Uncover, fluff with a fork and let cool for at least 10 minutes.
3. Meanwhile, heat an outdoor grill to medium-high and lightly oil grate with cooking oil. Add corn, close lid and grill, turning once, until tender and lightly charred, 10 to 15 minutes. (Alternatively, boil cobs in a large pot of simmering water. Cover and cook until tender, 6 to 10 minutes.) Let corn cool, then cut kernels from cob.
4. In a large bowl, combine quinoa, corn kernels, beans, tomato, zucchini and onion. Pour lemon-cilantro dressing over top and toss to combine. Cover and refrigerate salad for at least 1 hour to allow flavors to meld, or up to 2 days.
   
   Serves: 8
   Makes: 8 cups

Nutrients per serving (1 cup Southwest Quinoa Salad): Calories: 221, Total Fat: 11 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 8 g, Polyunsaturated Fat: 2 g, Carbs: 26 g, Fiber: 4.5 g, Sugars: 2 g, Protein: 6 g, Sodium: 23 mg, Cholesterol: 0 mg

Super Berry Smoothie

This is fast and quick. Perfect for breakfast or lunch. Enough to make one for you and someone special.

(Makes 2 servings)

Ingredients:

• 1 cup frozen blueberries, no sugar added
• 1 cup frozen strawberries, no sugar added
• 1 tablespoon chia seeds (flax will work too if you grind it up first)
• 1 teaspoon pure vanilla extract
• 1 cup unsweetened almond milk (non-fat milk works too)
• 1 scoop vanilla protein powder, no sugar added (unflavored works too)

Directions:

1. Blend and serve.