Tone and Tighten

Real Fitness For Real People

Oven Roasted Carrots Recipe

These Oven-Roasted Carrots are so simple to make – you just need a little olive oil and salt and pepper. Roasting really brings out the flavor for a delicious and simple way to get more veggies in your diet. 
 
 
 
Oven Roasted Carrots Recipe

Get the recipe below.

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Trying to eat more vegetables?

Many readers (and even my wife!) have mentioned that the hardest part of the Four Week Challenge is making sure to eat enough vegetables every day.

This recipe is one of our favorites- I promise that even those who don’t love vegetables will love them! Something about roasting them in the oven makes them so sweet and delicious.

 

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Slow Cooker Teriyaki Chicken and Vegetable Bowl

Just a couple of ingredients make an easy, healthy meal in your slow cooker! All you need is some chicken, veggies, and rice, combined with this delicious homemade teriyaki sauce for an amazing meal.  Just  turn  on  your  slow  cooker  and  come  back  to  this mouth-watering  chicken  and  vegetable  bowl! Slow Cooker Teriyaki Chicken and Vegetable Bowl on Tone-and-Tighten.com

Slow Cooker Teriyaki Chicken and Vegetable Bowl

 

Get the recipe below.

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Eating healthy doesn’t have to be hard . . . in fact, it doesn’t get any easier than this recipe!

Just dump it in your crock pot and let it do the cooking for you. This recipe is the perfect mix of mouth-watering teriyaki flavor with a healthy mix of vegetables, chicken, and rice.

It’s a great post-workout meal, busy weeknight dinner, or even meal prep for tasty leftovers. 

I love slow cooker meals because with a little bit of prep-work ahead of time, you’ll have an amazing dinner ready for you when you get home after a busy day on the go. 

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Caribbean Jerk Grilled Vegetables

Throw these flavorful Caribbean Jerk Vegetables on the grill for the perfect healthy side dish. Enjoy a taste of the islands with flavorful seasonings that pair perfectly with this veggie medley. This recipe will spice up your backyard barbecue with fantastic flavor in this healthy veggie side dish. Get the recipe below. 

 

Caribbean Jerk Grilled Vegetables

Keep reading for the recipe.

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Spice up your backyard barbecue with amazing flavor in this Caribbean Jerk grilled vegetables dish. 

Traditional jerk seasoning is a Jamaican flavoring that uses a mix of amazing spices for island flavor in a favorite barbecue meal. These veggies are the perfect side dish to pair with my Grilled Caribbean Jerk Chicken recipe. 

Now you don’t have to travel to the Caribbean this summer, you can enjoy delicious island food from your own backyard all season long. If you haven’t tried Caribbean Jerk Chicken yet, you’re missing out! Give it a shot! 

Get the recipe below. 

 

 

Calling all mamas!

Introducing my all-new Mommy Tummy Fix program!

We all know that in order to tone the legs and arms that we need to do some exercise and lift some weights, but tightening the tummy? Yep – that requires more than just crunches and planks.

That’s where this program comes in.
 
A six-phase workout plan designed specifically to flatten your stomach and help you to heal up diastasis recti. This is the same progression I use with my postpartum patients in my physical therapy clinic to get science-based, proven results you can’t help but notice.
  • ​Six phases of workouts to ensure your continued progression
  • ​Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
  • ​The exact same workout plan my wife used for her amazing results
The best exercises in a simple-to-follow progression to tone and strengthen your abs correctly and ensure maximum success. Progressive workout routines = progressive results.
 
Check out the program here: The Mommy Tummy Fix

 

What is Caribbean Jerk Seasoning?

“Jerk” refers to the way that a meat, vegetable, or fruit is seasoned and cooked. Traditional jerk flavoring uses a marinade or paste containing allspice and habanero peppers.

The meat is marinated and then slow cooked over fire or a grill. You can make your own seasoning, or buy it in a bottle. 

What Does Caribbean Jerk Flavoring Taste Like? 

Jerk seasoning is a Jamaican style dish that brings an amazing blend of spices to create an island flavor.

The flavors typically come from a mixture of allspice, ginger, garlic, nutmeg, and thyme, and sometimes habanero peppers for a little heat. 

With a fantastic seasoning blend and a delicious smokey grill flavor, these Caribbean Jerk grilled vegetables are sure to be a favorite. 

What Side Dishes Go With Jerk Chicken?

This recipe is the answer to that common question, ‘what side dishes should I make for Caribbean jerk chicken?’. The mixture of veggies such as zucchini squash, yellow squash, bell peppers, mushrooms, and asparagus pair amazingly with this delicious seasoning mix below.

Try it- this is the perfect side dish for jerk chicken. It’s the best blend of veggies you need to go with Grilled Caribbean Jerk Chicken. 

Some other great side dishes for jerk chicken are coleslaw, grilled corn on the cob, green beans, baked beans, or fruit dishes. Try some of my favorites to pair with the chicken and veggies:

Easy Herbed Rice

Island Fruit Salad

Crispy Oven-Baked Sweet Potato Fries

Now on to the Caribbean jerk grilled vegetable recipe below. Happy grilling! 

 

 

Print
Caribbean Jerk Grilled Vegetables
Recipe type: Side dish
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Throw these flavorful Caribbean Jerk Vegetables on the grill for the perfect healthy side dish.
Ingredients
  • Jerk Seasoning:
  • 1 Tablespoon onion powder
  • 1 Tablespoon ground allspice
  • 1 teaspoon five-spice powder
  • 1 teaspoon ground ginger
  • 1 teaspoon ground nutmeg
  • ½ teaspoon garlic powder
  • ½ teaspoon cayenne pepper
  • 1 Tablespoon dried thyme
  • Salt and pepper, to taste
  • Vegetables:
  • 1 zucchini, thickly sliced
  • 1 yellow zucchini squash, thickly sliced
  • 1 bunch asparagus, tough ends removed
  • 1 cup sliced mushrooms
  • 1 red bell pepper, sliced
  • 1 orange bell pepper, sliced
  • 2 Tablespoons olive oil
Instructions
  1. In a small bowl, mix together all spices for jerk seasoning.
  2. Wash, cut, and prepare vegetables as directed.
  3. Place vegetables in a single layer on a large cookie sheet. Drizzle with olive oil and sprinkle jerk seasoning over the vegetables, then gently toss so that the vegetables are equally coated.
  4. Let vegetables sit for 10 minutes.
  5. Heat your grill to medium-high heat.
  6. Add vegetables to grill and cook for 10-15 minutes or until desired doneness, turning occasionally.
  7. Note: If you find that your vegetables are falling through the grates on the grill, feel free to use a grilling pan or even a disposable aluminum foil pan.

 

 

Nutrition facts for Caribbean Jerk Vegetables:

 

 

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Looking for more amazing and healthy grill recipes? Try some of my favorites:

Easy Grilled Asparagus

25 Healthy Grilling Recipes

Grilled Hawaiian Chicken

Grilled Chicken Protein Bowls

The Best Grilled Chicken Recipe (only 4 ingredients)

Healthy Grilled Chicken Fajita Kabobs

 

 

 

 

Healthy Chicken Fajita Bake

Lean protein, tons of veggies, and made in only one-pan for a healthy dinner in a hurry. Healthy chicken fajita bake is the perfect meal for a busy day, after a killer workout, or even saved as leftovers for a filling lunch. 

Healthy Chicken Fajita Bake on Tone-and-Tighten
Yum

 

Healthy Chicken Fajita Bake

Keep reading to get the recipe, directions, and nutritional facts below. 

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Any dish that combines your protein and vegetables all in one pan for an easy dinner is a winner in my book.

This is one of my go-to meals when I need a healthy dinner in a short amount of time.

Healthy chicken fajita bake is the perfect meal for a busy day, after a killer workout, or even saved as leftovers for a filling lunch. 

This recipe combines healthy chicken, nutrient-rich veggies, and amazing flavors for an easy, yet satisfying meal. 

The chicken is flavorful, wonderful, and delicious – I know that you will love it.

 

HEALTH BENEFITS OF CHICKEN

Chicken is a popular white meat known for it’s high protein content that is simple to prepare, delicious, affordable, and extremely versatile. There’s so many meals you can make with chicken- and along with all the many uses of chicken, comes many health benefits as well.

Chicken is rich in phosphorus, protein, niacin, riboflavin, vitamin B6 and B12 as well as some other B vitamins, iron, zinc, magnesium, omega 3’s and more. 

Chicken is a great way to consume lean protein to aid in muscle development and growth. Protein also helps reduce feelings of hunger and boosts your metabolism, which each help in weight loss. 

Chicken is healthy because it is a lean meat, which means it has less than 10g of fat per serving- and chicken has less fat than other meats. Some people switch from consuming beef to chicken in order to improve their health and decrease their intake of unhealthy fats. 

If you keep your portion size appropriate, chicken is such a great way to get protein and other important nutrients. 

HOW MUCH CHICKEN SHOULD I EAT? 

The serving size of a chicken breast is about 3 oz, which is around the size of the palm of your hand or a deck of playing cards.

One chicken breast is usually considered as one serving, but depending on the size- a chicken breast can be two or three servings. Chicken is healthy and great for you, but you don’t want to be eating too much of it- the calories can add up if you aren’t careful. 

You should aim for about 15-20 grams of protein per meal and snack. A 3 oz serving of chicken provides 21 grams of protein, which is the perfect amount for a meal.

TIPS FOR EATING MORE VEGETABLES

Let’s face it- most of us aren’t eating enough vegetables. It’s not necessarily because we don’t like veggies, it just seems difficult to find the time or motivation to prepare them. 

Here’s some ideas of ways to incorporate more vegetables into your diet without making huge changes in how you eat. 

Start by adding veggies to food you already eat. It is easy to add vegetables to foods such as soups, sandwiches, pasta, scrambled eggs, smoothies, grilled cheese sandwiches, wraps, casseroles, quesadillas, burgers, pizza, and the list goes on.

Keep fresh or frozen veggies on hand to add into any dish. Quick and versatile veggies include bell peppers, zucchini, tomatoes, spinach, and cucumbers. You can literally add these to almost any dinner or lunch. 

Another helpful tip is to cut up vegetables to have on hand in the fridge for an easy snack (or buy them pre-cut). Store veggies where you will see them often and remember to eat them. Make a habit of eating at least 1 vegetable with every lunch and dinner. 

Make sure you stock up on vegetables and pick a new vegetable to try each time you go shopping. It’s okay to consume vegetables in any form- fresh, frozen, canned, dried, even juice. The goal is to eat them any way you can.

You know you gotta do it, but how are you going to make it happen? Hopefully some ideas from this list have helped you brainstorm ways to eat more vegetables each day. 

Keep reading for this recipe- it is an awesome way to fill up on veggies along with lean protein.

 

Now on to the recipe- this chicken fajita bake is easy and quick to prepare. You’ll layer chicken breasts, bell peppers, and onions with salsa, taco seasoning, cheese and olive oil and bake it. Eat it wrapped in tortillas, lettuce wraps, or plain. This is a great recipe for a simple, delicious, healthy, and filling meal. 

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Chicken Broccoli Cheesy Shells Skillet

Try this easy skillet pasta dish for dinner tonight. This 30-minute recipe is a healthier version of macaroni and cheese and will become a family favorite. You’ll love the cheesy sauce, delicious flavor, and especially the added veggies– the “super food” broccoli. 

Chicken Broccoli Cheesy Shells on Tone-and-Tighten.com

Chicken Broccoli Cheesy Shells Skillet

Keep reading for step-by-step recipe instructions. 

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Comfort food that is actually good for you? Sign me up!

Mac and cheese typically has a rich, creamy cheese sauce making it high in fat, calories, and salt. But eating healthy doesn’t mean you have to give up all your favorite foods.

This easy skillet pasta dish is one that my whole family enjoys (even the pickiest of eaters).

This recipe is a healthier version of macaroni and cheese with great flavor and even some veggies added.

Try this delicious pasta skillet recipe for dinner tonight. 

 

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