Chicken & Veggie Casserole

Functional Aging

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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087
  1. Chicken & Veggie Casserole

    This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!

    What you need
    Serves 6

    • 1 cup broccoli, diced
    • 1 cup mushrooms, chopped
    • 1 yellow squash, sliced
    • 1 zucchini, sliced
    • 10 oz ground chicken breast or turkey
    • 4 cups liquid egg whites
    • 1 teaspoon onion powder, divided
    • 1 teaspoon garlic powder, divided
    • Sea salt and fresh pepper


    1. Preheat the oven to 350 degrees F. Lightly grease a 9×13 casserole pan with olive oil.
    2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ½ teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.
    3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ½ teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.
    4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato, and fresh parsley. Cut and serve. Enjoy!

    154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein

  2. Healthy Recipe, Korean Ground Beef Bowl

    Just seven ingredients and 30 minutes are all it takes to make this healthy, high-protein dinner.


    • 1 medium head cauliflower (about 5-6 cups florets)
    • 1 frozen steam bag broccoli (12-14 ounce size)
    • 1 pound lean ground beef (90/10)
    • 3 cloves minced garlic
    • 3 tbsp brown sugar
    • 1/4 cup reduced sodium soy sauce
    • 2-3 green onions, thinly sliced



    1. Trim the head of cauliflower to just florets, removing large stalks and outer leaves. A medium head of cauliflower should give you about 5-6 cups of trimmed cauliflower. (Keep in mind a little more, or a little less won’t hurt this recipe, so don’t worry about being super precise.)

    2. Place cauliflower florets in a food processor. Press the pulse button just a few times until the cauliflower roughly resembles the appearance of rice (it doesn’t take long). Set aside.

    3. Place frozen broccoli in the microwave and cook according to package directions.

    4. Meanwhile, heat a large skillet or wok over medium-high heat. If skillet tends to stick, give a quick shot of cooking spray. Add ground beef and cook for 5-8 minutes, or until beef is brown.

    5. When beef is brown, add garlic, brown sugar, soy sauce, and the steamed broccoli. Stir together and cook for 1 minute.

    6. Pour cauliflower rice into the skillet and continue to cook for another 3-4 minutes, or until cauliflower rice is tender and everything is well combined.  Top with green onions and enjoy.


    Nutritional Information

    Per serving; makes 4 servings

    330 calories, 12g fat, 5g sat fat, 683 mg sodium, 27g carbohydrate, 7g fiber, 16g sugar, 29g protein

    From Snacking in Sneakers

  3. Shrimp Ceviche

    Recipe prepared by Trainer Melanie Polasek and her husband Ken





    A major portion of one’s success to weight loss and feeling healthy is attributed to diet…some say as much as 80% of weight loss is attributed by diet. With diet being so important, Lisa asked me to add a new feature to my blog page – healthy recipes.

    However I am going to do this with a twist; …my husband (Ken) and I are going to take the selected recipe; prepare and taste it; and the fun part is we will provide you helpful hints and suggestions along the way.  The recipes we select, we hope you will find fun, to make and taste.

    Shrimp Ceviche for Lovers came to us in the February issue of IDEA Fitness Journal and we couldn’t wait to share it with you. ~Lisa

    Consider trying a lean, savory, aphrodisiac dish like this ceviche. It is a simple but healthy dish from chef Lourdes Castro, MS.  Ceviche Shrimp.  This dish is perfect for any meal and great for south Texas where shrimp, fish and limes are abundant.

    “I love this recipe for both its vibrant colors and its fresh flavors,” Castro says. “It is also very versatile: you can substitute any mild white fish for the shrimp. Just keep in mind that shrimp take a bit longer than fish to “cook” in acid, so cut the marinating time in half when substituting fish.”

    1. 2lbs large shrimp, peeled, deveined and butterflied or 2lbs firm white fish, thinly sliced
         (Notes:  We used 31-40 count shrimp from HEB)
         (Notes:  For the fish we used yellow tail tuna)
    2. 3 cups lime juice (from about 36 limes)
         (Notes:  Count of limes is correct…good news is this time of year 7 limes is $1!!)
         (Notes:  Juicing tool critical…takes about 20 min and a great exercise for your forearms to juice all these limes) (See picture)
    3. 1 habanero chili or 2 jalapeno chilies, stemmed and finely chopped
         (Note:  To make the dish hotter keep some of the seeds with the chopped chilies)
    4. 4 plum tomatoes, cored, seeded and chopped
    5. ½ red onion, halved and sliced very thin
    6. 1 cup lightly packed cilantro leaves and chopped tender stems (full sprigs for garnish)
    7. 2 Haas avocadoes, peeled and chopped
    8. 2 teaspoons salt


    Marinate shrimp/fish, lime juice, chili, tomatoes, onion, and cilantro in large bowl and toss well.

    Cover with plastic and allow shrimp/fish to marinate in refrigerator at least 2 hours.

         (Note:  We marinated ours for 3 hrs and were perfect.  As a trial we left half the shrimp whole; and half we diced.  Both sizes “cooked” fine during this time.)

    Garnish and Serve

    Spoon desired amount of ceviche onto a platter.  Top with diced avocado and cilantro sprigs.  Salt and pepper to taste.

         (Note:  We also served with toasted brown bread to add crunch and “mop” off the juices)
         (Note:  Served with chilled dry white wine)

    Per serving: 183 calories; 8.0 grams (g) fat (1 g saturated fat); 20 g protein; 12 g carbohydrate; 138 milligrams (mg) cholesterol; 628 mg sodium; 630 international units vitamin A; 36 mg vitamin C.

    We had fun making this dish and served it to our friends as a wonderful starter to our Sunday meal.  Our friends commented that the flavor and texture of the dish took them directly back to Cozumel – – sunny beaches and blue water.

    This is a simple and flavorful dish.   A good 45 min from start to finish preparing…shorter time if you purchase already peeled and deveined shrimp.  Keep in mind juicing the limes is a workout.

    Hope you enjoy your “sexy” shrimp ceviche and it not only tastes good but offered fun later on!!

    Source: Latin Grilling (10 Speed Press 2011).

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Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087