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Lean In Tip Sheets

These tip sheets provide tons of tips and guidance to make this journey easier on you! Check them out.

Things we are loving right now with Christa

On our last love-focused episode for February, I have my sister and brand manager Christa on to talk about specific things we are loving in our lives right now!

Christa is one of the coolest people I know so I brought her on to share all of her faves!

With no particular topic or category requirement, we just run down our lists of favorite products, habits, kitchen gadgets, and more that are bringing us joy right now and why! Tune in for an easy and fun episode! 

 

 

Links:

alarm

Shark Flex Style

Cheese grater

Breathe Bible Study

Ember mug

The power of love from others in weight loss

Did you know that how you surround yourself with other people can help or hinder your weight loss?

So many studies have shown that the people you surround yourself with when trying to lose weight or when setting goals in general matter to how well you succeed! 

On today’s episode of Say Grace Podcast we are talking about 3 ways of interacting with others can make or break your weight loss efforts!

 

PFN Weight Loss Challenge Enrollment is OPENED! Sign up now! We close Feb. 23.

PFN Weight Loss Doors Open

Broccoli, Cheese and Chicken Casserole- public

Broccoli, Cheese and Chicken Casserole

Print Rate
Course: Main Course
Prep Time: 25 minutes
Cook Time: 25 minutes
Servings: 8 servings
Calories: 268kcal
Perfect Fit Nutrition

Ingredients

  • 2 cups Rotisserie or Cooked Chicken, shredded
  • 1 10-12 ounce bag Frozen Broccoli, dethawed
  • 1 can 98% Fat Free Cream of Chicken Soup
  • 3/4 cup Plain, nonfat Greek Yogurt
  • 1/4 cup Skim or 1% Milk
  • 2 tbsp Mayo
  • 2 cups Cooked Rice cook in chicken broth for added flavor
  • 1 1/2 cup Shredded, Reduced Fat Cheddar Cheese, divided
  • Salt and Pepper, to taste

Instructions

  • Preheat oven to 350 degrees.
  • Spray 9 x 13 inch pan with cooking spray.
  • Mix shredded chicken, broccoli, cooked rice, cream of chicken, greek yogurt, milk, mayo, salt and pepper and 1 cup of cheese together in a bowl.
  • Pour into 9x13.
  • Top casserole with remaining 1/2 cup of cheese.
  • Bake in the oven for 25-30 minutes.

Notes

This is a basic broccoli, chicken casserole recipe. Feel free to add more veggies or spices to your version! If you want to take it to another level, top it with crushed Ritz!
 
The recipe is designed to be prepped ahead of time if necessary. Cook and shred chicken and rice ahead of time so you can just toss it all together and bake after you get home! 

Nutrition

Serving: 8servings | Calories: 268kcal | Carbohydrates: 17g | Protein: 27g | Fat: 10g

Skinny Million Dollar Spaghetti- public

Skinny Million Dollar Spaghetti

5 from 3 votes
Print Rate
Course: Main Course
Prep Time: 30 minutes
Cook Time: 20 minutes
Servings: 12 servings
Calories: 363kcal
Perfect Fit Nutrition

Ingredients

1st LAYER

  • 12 oz Angel Hair Pasta, dry

PFN SKINNY ALFREDO SAUCE

  • 3 tbsp Butter
  • 6 cloves Garlic
  • 1 1/2 cup Chicken broth
  • 1 cup + 2 tbsp 1% Milk or any milk you prefer
  • 1/2 cup Half & Half
  • 3 tbsp Cornstarch
  • 1 1/2 cup Grated Parmesan Cheese
  • 1 tsp Kosher Salt
  • Black pepper, to taste

2nd LAYER

  • 1 24 oz jar Roasted Garlic Pasta Sauce, or sauce of your choice
  • 14 oz Ground Turkey Sausage
  • 1 cup Parmesan Cheese
  • 2 cups Mozzarella Cheese

Instructions

1st LAYER

  • Boil the angel hair noodles according to the package directions. Drain and set aside.

Skinny Alfredo Sauce

  • While pasta is preparing, make 1 1/2 batch of PFN Skinny Alfredo Sauce.
  • Add 3 tbsp of butter to a large pan and melt.
  • Add garlic and cook until fragrant, about 1-2 min.
  • Add chicken broth and bring to a simmer on low heat.
  • In a small bowl, whisk together milk, half and half, and cornstarch.
  • Add this mixture to the pan and bring to a simmer for about 5 minutes or until slightly thickened, stirring often.
  • Add Parmesan and stir.
  • Let simmer about 10 minutes, stirring often, until cheese is melted and sauce is thickened.

2nd LAYER

  • While Sauce is simmering, work on the remaining ingredients.
  • Brown turkey sausage in large skillet.
  • When fully cooked, add the jar of spaghetti sauce and heat on medium heat.
  • Keep warm.

PUT IT ALL TOGETHER

  • Spray a 9x13 baking dish with nonstick spray.
  • Mix the alfredo sauce with noodles and put them in the bottom of the baking dish.
  • Pour the spaghetti sauce mixture over the top and add parmesan and mozzarella to the top.
  • Bake at 350 for 20 minutes.
  • Serve with a green salad!

Nutrition

Serving: 1serving | Calories: 363kcal | Carbohydrates: 29g | Protein: 23g | Fat: 17g

Freezer Friendly Breakfast Cups-public

Freezer Friendly Breakfast Cups

A quick breakfast prep recipe that you can freeze and heat as needed!
5 from 2 votes
Print Rate
Course: Breakfast
Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 24 cups
Calories: 117kcal
Perfect Fit Nutrition

Ingredients

  • 2 cans reduced fat crescent rolls
  • 1 lb turkey sausage check fat and calories here- brands can widely differ!
  • 1.5 cup liquid egg white
  • 1 cup shredded cheese

Instructions

  • Preheat oven to 350. Spray a skillet with cooking spray and cook turkey sausage until done, drain grease.
  • Roll out crescent dough and press seams together. Repeat with other can of dough. Cut each smoothed out roll into 12 even squares.
  • Grease two muffin pans and place one square into the bottom of each muffin cup. Divide turkey sausage crumbles and place on bottom of each muffin cup.
  • Fill each muffin cup with egg white, only a little over halfway. Top each muffin cup with cheese.
  • Bake at 350 for 10-15 minutes, until crescents look done and eggs no longer jiggle! 

Notes

Feel free to change up the type of cheese or add any veggies to this to keep it fresh! We like tomatoes, spinach, and mushrooms!

Nutrition

Serving: 1cup | Calories: 117kcal | Carbohydrates: 9g | Protein: 7g | Fat: 6g

Maple Rosemary Sweet Potatoes- public

Maple Rosemary Sweet Potatoes

Print Rate
Course: Side Dish
Prep Time: 5 minutes
Cook Time: 40 minutes
Servings: 4 servings
Calories: 157kcal
Perfect Fit Nutrition

Ingredients

  • 3 cup sweet potatoes, diced 1/2 inch thick
  • 2 tbsp olive oil
  • 2 tbsp maple syrup
  • 1 tsp cinnamon, ground
  • 1/2 tsp garlic powder
  • 1 tbsp rosemary
  • dash chili powder

Instructions

  • Preheat oven to 450. Spray a large sheet pan with Pam.
  • Peel and dice potatoes about 1/2 inch thick and place them in a large bowl.
  • Pour olive oil and maple syrup over sweet potatoes and toss.
  • In a small bowl mix cinnamon, garlic powder, a pinch of chili powder, rosemary and salt and pepper. Pour into bowl with sweet potatoes and toss again.
  • Add potatoes to sheet pan and place potatoes in oven and roast for 30-40 minutes or until done to your liking. Toss every 10-15 minutes for even cooking. 

Nutrition

Serving: 0.75cup | Calories: 157kcal | Carbohydrates: 24g | Protein: 1g | Fat: 7g

Skinny Sheet Pan Shrimp Boil- public

Skinny Sheet Pan Shrimp Boil

Print Rate
Course: Main Course
Prep Time: 6 minutes
Cook Time: 30 minutes
Servings: 6 servings
Calories: 385kcal
Perfect Fit Nutrition

Ingredients

  • 1 lb peeled and deveined Shrimp
  • 13 oz turkey sausage (link kind)
  • 1 each zucchini, sliced
  • 3 ears Corn on cob, sliced into 5-6 pieces
  • 1.5 lb Baby red potatoes, diced
  • 8 oz Bella mushrooms
  • 5 tbsp Butter
  • 1.5 tbsp Creole Seasoning or more to taste (we like Tony's)
  • 4 cloves Garlic, minced

Instructions

  • Preheat oven to 400 degrees.
  • Fill a large pot with salted water and bring to a boil.
  • While waiting on oven and pot to heat, cut potatoes into 4 or 6 pieces (want them slightly large).
  • Slice Zucchini.
  • Cut corn cobs crosswise into 6 pieces.
  • Melt 5 tbsp of butter and mix in minced garlic cloves and creole seasoning.
  • Place corn, mushrooms and zucchini on a large sheet pan and pour half the butter mixture over vegetables. Toss well.
  • Place pan in preheated oven for 20 minutes.
  • Once water is boiling, add potatoes and cook for 12-13 minutes or until for tender.
  •  Meanwhile, slice sausage into thin rounds and prepare shrimp.
  • Once potatoes are done, combine with shrimp and pour the remaining butter mixture over the top. Toss gently.
  • Once veggies have cooked for 20 minutes, pull out the sheet pan and add shrimp and potato mixture and sausage rounds.
  • Place back in the oven for 10 minutes or until shrimp is done.
  • Serve with lemon wedges and parsley garnish. 

Nutrition

Serving: 1serving | Calories: 385kcal | Carbohydrates: 36g | Protein: 26g | Fat: 16g

Keeping our marriage love alive and why it matters

Continuing on with our love topics, I have my husband Jess on with me to discuss how we like to keep our marriage and dating life alive! This topic matters to our overall self-work because if we cannot love ourselves well, it makes it even harder to give and accept love from others, including our significant other!

 

Today Jess and I discuss the ups and downs and ebbs and flows of how we have loved each other well and not so well during our almost 13 years together. We know we still have so much to learn, but we are so thankful for what we have learned so far!

 

Challenge enrollment-https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/

Loving yourself through the weight loss journey

For the month of February, we are talking all things love!

Today on Say Grace Podcast, we’re diving into the topic of self-love and how it applies to weight loss!

In a world where self-love sometimes gets redefined into something extravagant, I will share what it means to me as a believer and for my clients who are in the midst of their weight loss journey.

Tune in for the details on the following strategies for improving your own self-love!

  • Accepting Mistakes
  • Processing Fears and Worries
  • Trusting Yourself
  • Putting Yourself First When Necessary
  • Practicing Gratitude
  • Retraining Your Thoughts and Words

Join me as we dive into what self-love should really mean and how we can get there for ourselves!

 

FREE Cooking for Weight Loss Week sign up-https://perfectfitnutrition.com/cooking-for-weight-loss/

 

Meal prepping for weight loss

While meal prep is often associated with weight loss, I do it a little differently around here.

I refuse to waste hours away from my family standing in the kitchen every week just to feel like I am ahead.

I hate spending extra money on foods that turn out to be gross. 

I do not believe in only making recipes that take forever and make weight loss feel like a burden. 

 

Listen in to today’s episode of Say Grace Podcast for details on how I meal prep without wasting my entire Sunday plus all my tips for things that are important to have to make meal prep feel easier and doable!

Meal planning for weight loss

On today’s episode of Say Grace Podcast, Constance is dishing out all the details on how she meal plans for weight loss clients!

 

She shares her method for meal planning, starting with a deep dive into clients’ lives-  schedules, routines, food preferences, and family influences.

 

From there she takes these things and develops a personalized meal plan that works for them and will work for you too!

 

Listen in for how Constance meets her clients where they are, with this nontraditional approach and how successful they have been because of it!

Seeking peace in 2024

On today’s episode of Say Grace podcast, we’re diving into finding peace during the crazy thing called life! 

 

Reflecting on the whirlwind of 2023, it became apparent that, instead of seeking calm, many of us raised the bar of productivity and busyness, myself included.

 

It seems we just keep digging further and further and I wonder when it will ever end.

 

I have felt so much conviction about the fact that we are not designed to live this way!

 

Join me as I share my new peace focus and dive in deep on specific areas of chaos. I am sharing some inspiration gained from a new Bible study that has really motivated me to look at peace differently

.

Also don’t miss the end where I share my plan for enjoying life’s gifts and approaching my days in a more peaceful way.

Signs 2024 is your year of weight loss

It is 2024 and we are ready to get back to our weight loss focus!

The holiday season was fun and so many of our ladies kept losing even through Thanksgiving and Christmas, but we know that January always brings the most excitement for shedding those pounds!

 

Do you think 2024 is your year of weight loss? Tune in to today’s episode of Say Grace as I share 5 signs that 2024 will be your year to lose that weight!

 

Our Weight Loss Challenge Enrollment is OPEN! It closes Friday, January 5th and we start January 8th! Get in now! 

PFN Weight Loss Doors Open

How to reach your weight loss goals in 2024

2024 is upon us and this is when so many people start setting goals for their weight loss.

Before you dive off into another desperate weight loss attempt and come out feeling like a failure, I want to share 3 things that will help you reach your weight loss goals in 2024.

 

Listen to today’s episode for the basics you need to lose weight this year!

5 Steps to Realistic Weight Loss Course just $10! – https://www.perfectfitnutrition.com/course/5-steps-to-realistic-weight-loss/

Tune into today’s episode of Say Grace Podcast as I talk about how to reach your weight loss goals this year!

5 signs your weight loss won’t last

As we are looking toward 2024 and making plans for ourselves in the New Year, weight loss is a common goal among so many women.

On today’s episode, I want to share with you five signs that your weight loss will not last so that you can be sure to make the best choices when trying to lose weight this year!

Upside Down Nachos

Upside Down Nachos

Print Rate
Course: Main Course
Prep Time: 5 minutes
Cook Time: 30 minutes
Servings: 6 servings
Calories: 301kcal
Perfect Fit Nutrition

Ingredients

  • 1 lb lean ground beef (I used 96%)
  • 2 cups salsa
  • 1 can black beans, rinsed
  • 1 cup nonfat Greek yogurt
  • 1 cup reduced fat shredded cheddar
  • 1.5 cup tortilla chips, crushed (crush tortillas before measuring into 1.5 cup)
  • 3/4 tsp ground cumin
  • 1/2 tsp garlic powder
  • to taste salt and pepper

Instructions

  • Preheat oven to 350 and spray a 9x13 pan with nonstick cooking spray. 
  • Brown beef in a skillet. Drain and top with cumin, garlic powder, salt and pepper.
  • Place beef in the bottom of the 9x13 pan.
  • Layer black beans over beef.
  • Layer Greek yogurt over black beans.
  • Layer salsa over Greek yogurt.
  • Top the salsa with crushed tortilla chips and cheese.
  • Bake in oven for 25-30 minutes or until done.

Notes

Note: This can be used as a starter recipe. Feel free to add jalapenos, black olives, onions, tomatoes, avocado, whatever! Get creative! 
Ps. If you or your people are weird about "chunky" salsa, find a smoother salsa OR put yours in the food processor before spreading. 
Pps. This is a great meal prep idea for the week! Cook as usual but without chips and cheese. Add chips and cheese when you are reheating each individual portion prior to eating. 

Nutrition

Serving: 1serving | Calories: 301kcal | Carbohydrates: 26g | Protein: 29g | Fat: 9g

Skinny Cheddar Bacon Ranch Dip

Skinny Cheddar Bacon Ranch Dip

Print Rate
Course: Appetizer, Side Dish, Snack
Prep Time: 15 minutes
Servings: 3 Cups
Calories: 73kcal
Perfect Fit Nutrition

Ingredients

  • 1/2 cup Light Sour Cream
  • 4 ounces Light Cream Cheese
  • 1/2 cup Non-Fat Greek Yogurt
  • 2 tbsp Mayonnaise
  • 1 packet Ranch Salad Dressing & Seasoning Packet
  • 2 cups Grated Reduced Fat Cheddar Cheese
  • 8 ounces Cooked & Crumbled Bacon

Instructions

  • In a medium bowl mix sour cream, Greek Yogurt, cream cheese, mayo and Ranch seasoning packet together.
  • Add Cheddar cheese and crumbled bacon.
  • Stir until well combined.
  • Refrigerate until ready to serve.
  • Serve with fresh veggies or chips!

Nutrition

Serving: 2tbsp | Calories: 73kcal | Carbohydrates: 2g | Protein: 4g | Fat: 5g

Crockpot White Bean Chicken Chili

Crockpot White Bean Chicken Chili

I LOVE a chicken chili with cream cheese, and the fact that it is a dump and go crockpot recipe AND a lighter version makes this a home run!
Print Rate
Course: Main Course, Soup
Prep Time: 5 minutes
Cook Time: 8 hours
Servings: 6 servings
Calories: 382kcal
Perfect Fit Nutrition

Ingredients

  • 1 lb chicken, cooked and shredded
  • 4 cups chicken broth
  • 1 can rotel
  • 2 cups corn (I use frozen)
  • 2 cans cannellini beans
  • 8 oz 1/3 less fat cream cheese
  • 1 packet white chicken chili seasoning
  • to taste salt and pepper

Instructions

  • Cook and shred chicken (I like to boil or pressure cook mine with chicken broth base and then use the leftover broth in the soup).
  • Put shredded chicken, broth, seasoning packet, cream cheese, Rotel, beans, corn, and salt and pepper in the crockpot.
  • Cook on low for 8 hours, stirring when possible.

Notes

Makes about 10 cups, so ~ 1 2/3 cup per serving

Nutrition

Serving: 1serving | Calories: 382kcal | Carbohydrates: 39g | Protein: 30g | Fat: 9g

Coping with food during the holidays

Overeating on all the good things is so common during the holidays. 

There is more stress, more alcohol, less rest and more overwhelm across the board!

We tell ourselves “I won’t do this again” or “Just one more bite” until we find ourselves going back on our word. This leaves us frustrated and feeling like a failure but there is so much more to it than that!

On today’s episode of Say Grace we are going to talk about how normal coping with food actually is (and how science backs that!) plus some life things that could exacerbate the struggle! At the end I am going to share some of my tips for ways to combat this and stop using food during stress!

 

Weight Loss Challenge Waitlist:https://www.perfectfitnutrition.com/closed/

Menopause and weight loss- part 2

On this two part Say Grace podcast, Constance has her Team Dietitian and weight loss expert, Stacy on to talk about menopause and weight loss!

Menopause is a common topic amongst their clients and the inevitable for all women! On the first part of this series, they laid the foundation for understanding menopause and how it affects our bodies and weight loss by discussing hormones and the role they play, the stages of menopause and how soon it can actually start, and what signs to look for.

 

Today they are diving deep into the effect menopause has on our weight loss and specific areas of our body related to weight loss, how our intake should change during cycle times to best accommodate our hormones and how to eat to best serve your body during menopause.

 

Tune in now to learn all things menopause and weight loss!

Menopause and weight loss- part 1

On this two part Say Grace podcast, Constance has her Team Dietitian and weight loss expert, Stacy on to talk about menopause and weight loss!

Menopause is a common topic amongst our clients and the inevitable for all women! On this two part series they first lay the ground work for understanding menopause and how it affects our bodies, specifically related to weight loss, and then they focus on how to best serve our bodies well while dealing with weight loss and still trying to feel good and lose weight.

 

Listen in to part one today as they discuss hormones and the role they play, the stages of menopause and how soon it can actually start and how menopause affects the body!

 

Make sure to tune in for part 2 next week as they dive deep into the effect menopause has on our weight loss and specific areas of our body related to weight loss, how our intake should change during cycle times to best accommodate our hormones and how to eat to best serve your body during menopause.

Pt.2- How our daughter’s food allergy changed us

On part two of this two part Say Grace podcast, Constance has Jess on to discuss the rare food allergy of their daughter called, FPIES- Food Protein Induced Enterocolitis Syndrome.

 

On the last episode they shared their experience leading up to the FPIES diagnosis. On this episode, Constance and Jess talk about how the shift after the diagnosis changed everything in their lives and they weren’t even expecting it!

 

Listen in to hear about how the years of FPIES not only affected how they ate, but how it altered Constance’s career and outlook.

Pt.1- How our daughter’s food allergy changed us

On this two part Say Grace podcast, Constance has Jess on to discuss the rare food allergy of their daughter called, FPIES- Food Protein Induced Enterocolitis Syndrome.

 

FPIES rocked their worlds as young parents, but also unexpectedly became one of the biggest blessings for the family.

 

Listen to part 1 to hear about how they got the FPIES diagnosis, signs they recognized in hindsight, and how they moved forward as a family.

 

Make sure to tune in for part 2 next week to hear about the aftermath of the FPIES diagnosis, what the change meant, and how it completely changed Constance’s life, purpose and their family direction.

Facing the holiday Stressors

​The holidays are upon us and that brings a new layer of stress and exhaustion. 

In today’s episode of Say Grace, Constance talks about 5 areas of our lives that tend to affect us during the holidays- schedules, finances, people pleasing, grief and eating.

These things can steal our holiday joy if we let it! 

Listen in to today’s episode where Constance shares her experiences and thoughts on how to stay afloat in these areas this holiday season! 

Nov. 1 2023 Q&A Playback

05:10- Question 1: How often do people REALLY cook & grocery shop? I often find myself with no food in the house and starving because I don’t know the best way to plan. Do you go to Walmart every day? Do you plan 7 meals and make a 4 hour haul at Walmart?

18:58- Question 2: Should calorie intake increase, decrease, or stay the same when you are sick or healing? I’m assuming eating a box of Oreos, on the couch watching Netflix isn’t the goal.

23:35- Question 3: I am a type 2 diabetic and also going through menopause. What are some tips and suggestions for being successful in this program but also managing my diabetes. I have found that I can be within my calorie limit but my blood sugar isn’t always the best.

31:37- Question 4: Can you please do a Macros for Dummies overview? My brain just cannot comprehend how to count them, so I just keep track of calories.

38:21- Question 5: It is cold and I am losing my motivation. Help!!

50:58- Looking ahead with PFN!

Easy Food Prep

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N-O-vember: Saying NO in November

The past few months have been overwhelming and crazy busy for Constance, and we can only assume you are feeling the same. It has taken its toll and because of that, she is choosing to say NO in November. 

On today’s podcast she talks about how she is choosing to take back her peace and her mental health in November by claiming NOvember. 

Listen in for reasons why saying no is important, how to say no, and 6 things to remember when deciding whether to say yes or no. 

Let us know if you are in with us for NOvember at support@perfectfitnutrition.com or on our social at Perfect Fit Nutrition!

 

Cookies and Cream Bars

Cookies and Cream Bars lightened up

Cookies and cream is my love language. I feel like I have been marinating on this recipe for years but never actually executed it how I wanted... until now.
PSA: This could have been done MUCH lighter and healthier, but it would have totally stolen the typical cookies and cream flavor, which is the goal.
Print Rate
Course: Dessert
Prep Time: 5 minutes
3 hours
Servings: 16 bars
Calories: 83kcal
Perfect Fit Nutrition

Ingredients

  • 4 oz light cream cheese
  • 4 tbsp confectioners sugar
  • 8 oz Cool Whip, Lite
  • 12 each Oreo Thins
  • 1/2 cup milk 1% or skim. Can do a nut milk too!

Instructions

  • Crush 12 Oreo thins. 
  • Blend slightly softened cream cheese, confectioners sugar, Cool Whip and milk in a bowl until smooth. 
  • Fold in 1/2 of the Oreo mixture. 
  • Spray an 8x8 pan with nonstick spray, and pour Oreo mixture into the pan. Sprinkle the remaining crushed Oreos evenly over the top.
  • Cover and freeze for at least 3 hours or until firm. Then cut into squares. 

Nutrition

Serving: 1bar | Calories: 83kcal | Carbohydrates: 11g | Protein: 1g | Fat: 4g

Skinny Chicken and Dumplings

 

Skinny Chicken & Dumplings

A lighter take on a southern cool weather favorite!
5 from 1 vote
Print Rate
Course: Main Course
Prep Time: 5 minutes
Cook Time: 30 minutes
Servings: 6 servings
Calories: 266kcal
Perfect Fit Nutrition

Ingredients

  • 1 lb chicken breast, cooked and shredded
  • 6 cup chicken broth
  • 1/4 cup 1% milk (or skim)
  • 1 tbsp cornstarch
  • 8 biscuits Mary B's thin biscuits
  • to taste salt and pepper

Instructions

  • Cook chicken breast and shred and set aside.
  • Heat chicken broth to simmer. Add salt and pepper to taste.
  • While heating, cut frozen biscuits into 6ths (use a sharp knife).
  • Once simmering, drop biscuit pieces in one by one, stirring as you go.
  • Add chicken then simmer on a low setting for 20-25 minutes or until dumplings are done.
  • In a measuring cup, mix 1/4 cup milk with 1 tbsp cornstarch. Once blended pour into chicken and dumplings. Heat for 5 minutes more then serve. 

Notes

For the chicken breast, I cook mine in water + chicken broth base (the same one from the poppyseed chicken recipe) and use that liquid as a starter for the chicken broth and just add to it to give more flavor.
Another dumpling option is 5 soft taco sized flour tortillas cut 5 times one way and one time the other. This is an even lower fat and calorie option at 222 calories, 4g fat, 23 g carb and 22g pro. I am just a biscuit girl when it comes to dumplings!
Feel free to jazz the recipe up with spices and veggies! This is the most basic because some people (me) like them that way 🙂

Nutrition

Serving: 1serving | Calories: 266kcal | Carbohydrates: 20g | Protein: 21g | Fat: 10g

MS Chicken Lightened Up

 

Mississippi Chicken Lightened Up

An easy crockpot favorite, just a little lighter!
5 from 1 vote
Print Rate
Prep Time: 5 minutes
Cook Time: 8 hours
Servings: 8 servings
Calories: 204kcal
Perfect Fit Nutrition

Equipment

  • 1 Slow Cooker

Ingredients

  • 3 lb boneless, skinless chicken breasts
  • 1 pack au jus gravy mix
  • 1 pack ranch dressing mix
  • 8 oz banana pepper rings, with juice
  • 2 tbsp butter

Instructions

  • Dump all ingredients into a slow cooker.
  • Cook on low for 8 hours or high for 4. 

Notes

We like to serve this with rice or diced potatoes! Keep the leftovers for sandwiches,wraps or salads or to add to another chicken recipe. 

Nutrition

Serving: 1serving | Calories: 204kcal | Carbohydrates: 2g | Protein: 36g | Fat: 4g

Our new and improved weight loss program!

This episode is dedicated to laying out the details of our updated weight loss program, Perfect Fit Nutrition Weight Loss. 

 

We have taken the things that our clients love from all of our programs, and rolled them into one amazing program!

 

Listen in to see where this switch stemmed from and what it means moving forward.

 

Doors for enrollment open TODAY and will close on Sunday. Do not wait!

 

PFN Weight Loss Doors Open