Sue Rand/Health & Wellness

Teriyaki chicken and veggie… 😋

Easy Skillet Recipes

Beef & Broccoli Skillet Recipe
Ingredients
- 1 lb flank steak, sliced thin
- 4 cups broccoli florets
- 3 cloves garlic, minced
- 1/4 cup soy sauce
- 2 tbsp brown sugar
- 1 tbsp oyster sauce
- 1 tbsp cornstarch
- 2 tbsp olive oil
- Salt and black pepper to taste
How to Make: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the sliced steak and cook until browned, then remove and set aside. Add the remaining oil and broccoli and cook until crisp-tender. Add the garlic and cook briefly. Whisk together the soy sauce, brown sugar, oyster sauce, cornstarch, and a splash of water until smooth. Pour into the skillet, return the beef, and toss everything together. Cook until the sauce thickens and coats the beef and broccoli. Season with salt and black pepper to taste and serve hot.

Creamy Garlic Chicken & Mushroom Skillet Recipe
Ingredients
- 2 lb chicken breasts, sliced
- 8 oz mushrooms, sliced
- 4 cloves garlic, minced
- 1 cup heavy cream
- 1/2 cup chicken broth
- 1/2 cup grated Parmesan cheese
- 2 tbsp butter
- 1 tbsp olive oil
- Salt and black pepper to taste
How to Make: Heat the olive oil and butter in a large skillet over medium-high heat. Season the chicken with salt and black pepper and cook until golden and cooked through, then remove and set aside. Add the mushrooms and cook until browned. Stir in the garlic and cook for about 30 seconds. Pour in the chicken broth and heavy cream and simmer gently. Stir in the Parmesan until melted and smooth. Return the chicken to the skillet and simmer until coated in the creamy sauce and heated through.

Philly Cheesesteak Skillet Recipe
Ingredients
- 1 lb thinly sliced beef (sirloin or ribeye)
- 1 large onion, sliced
- 1 green bell pepper, sliced
- 1 red bell pepper, sliced
- 1 cup provolone cheese, shredded
- 2 tbsp olive oil
- 1 tbsp Worcestershire sauce
- 1 tsp garlic powder
- Salt and black pepper to taste
How to Make: Heat the olive oil in a large skillet over medium-high heat. Add the sliced beef, season with garlic powder, salt, and black pepper, and cook until browned. Remove the beef and add the onion and bell peppers to the skillet. Cook until tender-crisp. Return the beef and stir in the Worcestershire sauce. Sprinkle the provolone over the top, cover the skillet, and cook until the cheese is completely melted. Serve hot.

Garlic Butter Steak & Potato Skillet Recipe
Ingredients
- 1 1/2 lb sirloin steak, cubed
- 1 1/2 lb baby potatoes, halved
- 4 cloves garlic, minced
- 4 tbsp butter
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 1 tbsp olive oil
- Salt and black pepper to taste
How to Make: Heat the olive oil in a large skillet over medium heat. Add the potatoes, season with salt, black pepper, rosemary, and thyme, and cook until golden and fork-tender. Remove and set aside. Increase the heat to medium-high and add the steak cubes. Sear until browned and cooked to your preferred doneness. Add the butter and garlic and cook briefly until fragrant. Return the potatoes and toss everything in the garlic butter. Serve immediately.

Cheesy Ground Beef & Potato Skillet Recipe
Ingredients
- 1 lb ground beef
- 1 1/2 lb potatoes, diced
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup shredded cheddar cheese
- 1/2 cup mozzarella cheese
- 1/2 cup sour cream
- 1 tbsp olive oil
- Salt and black pepper to taste
How to Make: Heat the olive oil in a large skillet over medium heat. Add the diced potatoes and cook until browned and tender, stirring occasionally. Remove and set aside. Add the ground beef and onion and cook until the beef is browned and the onion is tender. Drain excess grease, then stir in the garlic. Return the potatoes and season with salt and black pepper. Stir in the sour cream, sprinkle the cheddar and mozzarella over the top, cover, and cook until the cheese is melted.

Teriyaki Chicken & Vegetable Skillet Recipe
Ingredients
- 2 lb chicken thighs, sliced
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 carrot, sliced
- 1/4 cup teriyaki sauce
- 2 tbsp soy sauce
- 1 tbsp honey
- Salt and black pepper to taste
How to Make: Heat a large skillet over medium-high heat and add the sliced chicken. Cook until browned and nearly cooked through. Add the broccoli, bell pepper, and carrot and cook until the vegetables are crisp-tender. Stir together the teriyaki sauce, soy sauce, and honey, then pour over the chicken and vegetables. Toss well and cook for a few more minutes until the chicken is fully cooked and everything is evenly coated in the glossy sauce. Season with salt and black pepper to taste.

Quick protein check.

Think about what you've eaten so far today. Did protein make an appearance?

Maybe it was eggs at breakfast.
Greek yogurt with your snack.
Chicken at lunch.
A protein shake between errands.

Or maybe you're sitting there thinking…
“Ummm... does coffee count?” 😂

Protein is one of those things that's easy to overlook, especially when we're busy.

So here's your challenge for today:

Where can you add a little more protein?
Breakfast?
Lunch?
Snack?
Dinner?

No complicated meal plan required. Just notice where there's an opportunity.

Ready to start your week off on the right foot by increasing your protein intake? Let this guide help you!

Do you find that you're less active in fall and winter months? Maybe eat a little differently than you do in the summer?

Notice how holiday food can wreak havoc on the way you feel?

Here are some healthy options to help you stay in control throughout the season.

Speaking of Protein...

Does your protein powder give back? If so, to 10 people with the purchase of just one pack?

Is your protein powder a complete protein, meaning does it have all 9 essential amino acids? Or just 8 like most do?

Is your protein powder a complete meal? With 25 essential vitamins and minerals + 100% DV of Vitamin B12, Vitamin D and calcium? Or is it just a protein powder?

Does your protein powder come with a 100% money back guarantee??

And most importantly, does it come in such a yummy fall flavor?? Forget pumpkin spice, salted caramel is here!

Not everyone cares about things like this, but I do, in a big way! Why not double-dip when you can? Benefit from a healthy product and while doing so, it benefits others - it's a win-win!

Interested in more details? Message me, or drop Salted Caramel in the comments!

We're hearing a lot about VO2 Max these days, aren't we?

Do you know what it is?

And why it's important?

And how to measure it?

If you're curious, take 10 minutes and learn all about it - Kristin explains it really well in this video.

VO₂ Max Explained: Understanding Your Body’s Oxygen Efficiency You may have heard of VO₂ max, but do you know what it actually measures?Explore the science behind your body’s ability to take in, deliver, and use oxygen. Discover why this measurement is becoming an important part of understanding fitness, function, and healthy aging.

And this is why we can’t get the nutrients from food like we used to. Have any of you tried hydroponic growing?

Are the shorter days getting to you yet? For me sunny ones are ok, but here in the Seattle area, we know the gray skies are coming soon.