Healthy Soul Food Lunchbox: Chicken, Spinach & Yams
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Air Fried Cajun Drumsticks
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Ingredients
Ingredients for 4 servings
- 8 raw, skinless drumsticks (~28oz or 1 3/4lb)
- spray avocado oil (or avocado oil)
- 2 tablespoons The Fit Cook Southern Creole blend
- Substitute:
- 2 teaspoons smoked paprika
- 1/2 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon cayenne pepper
- pinch of sea salt & pepper
- Substitute:
- Garnish
- chives OR parsley
Steps
- Set air fryer to 400F, or set your oven to 420F.
- Remove all the skin from drumsticks. Lightly spray the drumsticks with oil, then add TFC Southern Creole blend. Rub it all over the chicken. For best results, let it marinate for at least 20 minutes or overnight in the fridge.
- Add the drumsticks to an air fryer basket, or a baking tray (lined with parchment or foil).
- Air-fry for 12 to 15 minutes OR bake for 16 to 20 minutes.
- Garnish and enjoy!
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Calories
200
Protein
34g
Fat
7g
Carbs
3g
Sodium
Fiber
0g
Sugar
0g
Garlic Spinach & Mushrooms
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Ingredients
Ingredients for 4 servings
- 2 tablespoons olive oil
- 2 tablespoons fresh garlic (divided into 2 portions)
- 2/3 cup diced onion
- 1 teaspoon cumin
- 2 cups chopped portobello mushrooms
- 1lb (454g) raw spinach
- 2/3 cup no-salt added veggie broth
- juice from 1/2 lemon
Steps
- Set a skillet on medium high heat. Once hot, add olive oil, onion and half of the garlic (1 tablespoon).
- Caramelize the onions for about 2 minutes, then add cumin and mushrooms. Continue cooking for 2 minutes.
- Gradually add the spinach, folding everything together so that the spinach wilts. Also, gradually add the veggie broth to the skillet to create steam to wilt the spinach. Repeat until all the spinach has wilted and is in the skillet.
- Lastly, fold in the final tablespoon of fresh garlic.
- Add pinches of sea salt & pepper and lemon juice to taste. Enjoy!
Calories
117
Protein
5g
Fat
7g
Carbs
10g
Sodium
Fiber
4g
Sugar
4g
Maple Whipped Yams
Prep Time 50 minutes
Cook Time 10 minutes
Total Time 1 hour
Ingredients
Ingredients for 4 servings
- 3 medium yams (~500g weighed)
- 1 tablespoon olive oil
- 2 teaspoons cinnamon
- 1 teaspoon nutmeg
- 3 tablespoons maple syrup
- pinch of salt
- Garnish
- smoked paprika
Steps
- Set oven to 400F.
- Wash the yams and poke a few holes in them using a fork or knife. Wrap them in nonstick foil, then bake in the oven for 40 – 50 minutes until soft.
- After baking and slightly cooling (so you can handle them), chop off the ends and remove the skin. Place the flesh in a large bowl.
- Add the remaining ingredients to the bowl, then use a potato masher OR an immersion blender (preferred and recommended) to whip the yams.
- Garnish each serving with smoked paprika for added “southern” flavor and inspiration.
Calories
222
Protein
2g
Fat
4g
Carbs
46g
Sodium
Fiber
6g
Sugar
10g