Perfectly Seasoned Oven Baked Chicken Breast

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  1. Perfectly Seasoned Oven Baked Chicken Breast


    Here’s my go-to recipe for Perfectly Seasoned Oven Baked Chicken Breast that comes out perfectly flavored and moist every single time!

    When you’ve got chicken breast to prepare and want a surefire way to do it quickly, simply and deliciously then look no further than this simple recipe.

    The seasoning blend has a touch of coconut sugar in it – this caramelizes towards the end of the baking time, locking the moisture in and creating a perfectly tender chicken that you’ll enjoy eating!

    Courtesy of

    What you need
    Serves 4

    • 4 chicken breasts
    • olive oil spray
    • 1 tablespoon coconut sugar
    • 1 teaspoon sweet paprika
    • 1 teaspoon Dried Oregano
    • ½ teaspoon garlic powder
    • ½ teaspoon of sea salt
    • ½ teaspoon black pepper
    • 1 tablespoon fresh parsley, minced


    1. Preheat the oven to 425 degrees F and line a baking pan with foil and parchment paper.
    2. Pound the chicken breast down to ½ and inch thickness.
    3. Mix the coconut sugar, paprika, oregano, garlic, salt, and pepper together.
    4. Place the chicken in a single layer in the prepared pan. Spray lightly with olive oil and sprinkle with half of the seasoning mixture. Flip the chicken and repeat by spraying with olive oil and sprinkling the remaining seasoning mixture.
    5. Bake for 18 minutes. You’ll know it’s done with the seasoning on the chicken looks perfectly caramelized. Sprinkle with fresh parsley and enjoy immediately.

    One serving equals 335 calories, 7g fat, 385mg sodium, 4g carbs, 0g fiber, 59g protein

  2. Turkey Pumpkin Stew

    This comforting winter stew is filled with creamy pumpkin and savory turkey, while keeping it low-carb and high protein. Doesn’t get better than this!If you’re making this after your big holiday meal, feel free to use shredded, roasted turkey instead of raw, ground turkey. Simply chop the shredded, roasted turkey and add in the last 10 minutes of the cooking time. Enjoy!

    Servings: 12

    Here’s what you need…

    • 1 Tablespoon coconut oil
    • a small yellow onion, chopped
    • 1 fennel bulb, chopped
    • 1 small butternut squash, peeled, seeded and chopped
    • 2 teaspoons fresh ginger, minced
    • one lb ground turkey
    • 1 (14oz) can diced tomatoes in sauce
    • 1 (14oz) can pumpkin
    • 4 cups chicken broth
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ cup parsley, chopped


    1. In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and ginger. Cook for 5 minutes.
    2. In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.
    3. Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!

    Nutritional Analysis: One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.

  3. Low Carb Spaghetti and Meatballs

    So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

    Servings: 12
    Here’s what you need…

    • 2 pounds lean, organic, grass-fed ground beef
    • 1 pound lean, sweet turkey sausage
    • 4 celery stalks, diced
    • 1 yellow onion, diced
    • 3 carrots, diced
    • 3 omega-3, eggs
    • 1/2 cup almond meal
    • 2 Tablespoons dried oregano
    • 1 teaspoon garlic powder
    • dash of salt and pepper
    • Optional: handful of olives

    For the sauce:

    • 14.5 oz can diced tomatoes
    • 1 can tomato paste
    • splash of white wine
    • 2 cups fresh basil, chopped
    • 6 garlic cloves, chopped
    • dash of salt and pepper

    For the noodles:

    • spaghetti squash


    1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
    2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
    3. Combine all of the sauce ingredients into a medium bowl and mix well.
    4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours.
      OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
    5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

    Nutritional Analysis: One serving equals:  266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

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  4. Southwestern Shrimp and Rice Skillet


    A simple skillet recipe. Often at the checkout line at HEB I will pick up a circular with recipes. This recipe came from Prevention Guide’s COMFORT FOOD COOKBOOK. I tweeked it, made it lower fat, cooked it and my family ate on it for a few days. Definitely squeeze the lime on it and we love Cholulu sauce to spice it up a bit!            ~ YPB Owner, Lisa Wright




    Prep Time: 20 min
    Total Time: 1 hour
    Servings: 5


    1 cup brown rice
    1 1/2 tbsp olive oil
    5 cloves garlic, minced
    12 oz peeled and deveined medium shrimp
    1 can (15 oz) no-salt-added black beans, rinsed and drained
    1 cup medium salsa
    1/2 cup shredded cheddar
    1 lime, cut into wedges


    Prepare rice per package directions (makes 3 cups). Set aside.

    Heat oil in large, deep skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add shrimp and cook, stirring, until just pink, 3 to 5 minutes. Stir in beans, salsa, and reserved rice.

    Reduce heat to low, cover, and cook until shrimp are opaque in thickest part and mixture is hot and bubbly, about 5 minutes.

    Remove skillet from heat and sprinkle with cheese. Serve with lime wedges.

    Nutrition Facts
    379 calories
    19 g protein
    54 g carb
    9.7 g fat

  5. Passion for Pumpkin Chili Recipe







    Pumpkin Chili Recipe
    Prep Time: 15 Min           Cook Time: 30 Min


    • 1        Tsp Olive Oil
    • 1        Cup Chopped Onion
    • ½       Green Bell Pepper, Chopped
    • 1        Can (4 oz.) Diced Green Chiles
    • 1        Can (15.5 oz.) Golden Hominy, Drained
    • 1        Lg. Garlic Clove, Minced
    • 1        Can (14.5 oz.) Diced Tomatoes
    • 1        Can (15.5 oz.) Dark Red Kidney Beans, Drained and Rinsed
    • 2        Cups Canned Pumpkin
    • 2        Cups Reduced Sodium Vegetable Broth
    • 2        Teaspoons each:  Chili Powder and Cumin
    • ½       Tsp. Black Pepper
    • * Use Salt and Cayenne Pepper, to Taste


    1.      Heat olive oil in a large skillet over medium heat.
    2.      Saute onion, bell pepper, green chilies, hominy, and garlic until tender (about 5 minutes).








    3.      Stir in tomatoes, beans, pumpkin, and vegetable broth; cook an additional 8 minutes. Season with chili powder, cumin, and black pepper. Reduce heat. Simmer 20 to 25 minutes. Add salt and cayenne pepper to taste.








    Tip: Add ground beef for a non-vegetarian option.








    Makes 6 servings

    Serving size 1 ½ cups

    Nutrition Facts:
    Total Calories                     244.5
    Total Fat                               4.5g
    Total Carbohydrates       33g
    Dietary Fiber                      8g
    Total Protein                      18g

  6. EFL – American Turkey Goulash

    Prepared by Lisa Wright

    I prepared this dish on a Sunday evening for my husband and I. Next time I will use a whole grain egg noodle for the texture. What I like most about this dish are the all the veggies and there was enough left over for me to take to lunch for a couple of days.

    Serves 4


    • 4 portions egg noodles (8 oz. uncooked)
    • 1 onion, chopped
    • 1 red bell pepper, sliced
    • 1 zucchini, sliced
    • 4 portions lean ground turkey (about 1 lb)
    • 2 c. tomato sauce
    • 2 Tbs. fresh basil, chopped



    1. Prepare egg noodles as directed.
    2. Lightly coat a lg. skillet w/spray. Over medium heat, saute chopped onion for 2 minutes. Add bell pepper to the onion & saute for 2more minutes.
    3. Add Zucchini & saute for 2 more minutes. Remove contents & set aside
    4. Add gr. turkey to skillet & saute until no longer pink
    5. When turkey is done return veg. to skillet add remaining ingredients, cook for 5 minutes – stirring occasionally.
    6. Place a portion of noodles on plate & top with mixture.

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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