Dinner – Frederick Fitness

Grilled Chili-Lime Chicken Thighs

jafreder — Thu, 12 Jun 2025 23:04:20 +0000

Grilled Chili-Lime Chicken Thighs

A flavorful, high-protein meal that’s perfect for summer grilling

There’s nothing better than firing up the grill on a warm evening—especially when it’s for a meal that’s high in protein, big on flavor, and easy to prep.

These Grilled Chili-Lime Chicken Thighs are the perfect example of what fitness-focused eating should look like: simple ingredients, bold taste, and no need to overthink it.

Whether you’re meal prepping for the week or just making dinner for the family, this one hits the sweet spot.

Ingredients

Serves 4–5

2 lbs boneless, skinless chicken thighs
2 tbsp olive oil
Zest and juice of 2 limes
2 cloves garlic, minced
1 tsp chili powder
1 tsp smoked paprika
½ tsp ground cumin
½ tsp salt
¼ tsp black pepper
Optional: pinch of cayenne for extra heat
Optional garnish: chopped cilantro and extra lime wedges

Instructions

Make the marinade: In a bowl or zip-top bag, whisk together the olive oil, lime juice and zest, garlic, chili powder, smoked paprika, cumin, salt, and pepper.
Add the chicken: Place chicken thighs in the marinade and toss to coat. Cover and refrigerate for at least 30 minutes, ideally 2–4 hours. (Overnight works great too.)
Preheat the grill: Set to medium-high heat and lightly oil the grates.
Grill the chicken: Remove thighs from the marinade and place on the grill. Cook for 5–6 minutes per side, or until nicely charred and internal temp hits 165°F.
Rest & serve: Let the chicken rest for 5 minutes, then slice and serve. Top with chopped cilantro and a squeeze of fresh lime juice if desired.

Nutrition Spotlight (Per Serving, ~5 oz cooked)

Calories: ~220
Protein: ~28g
Fat: ~11g
Carbs: ~2g

Nutrition values may vary slightly depending on marinade absorption and trimming.

Pairing Ideas

Want to round this out into a balanced plate? Try it with:

Grilled zucchini, peppers, or asparagus
Quinoa, rice, or roasted sweet potatoes
A side of zoodle chicken soup or a simple garden salad
A dollop of Greek yogurt mixed with lime and garlic as a cooling sauce

Why It Works for Fitness-Focused Eating

High in protein: Supports muscle repair and keeps you fuller longer
Thighs = flavor: Slightly higher fat content means richer taste and better grilling texture
Versatile: Great hot or cold, easy to meal prep and pack
Naturally gluten-free and low-carb—so it fits a variety of eating styles

If you make this, be sure to snap a photo and tag @frederickfitnessyeg—we’d love to see it on the grill

The post Grilled Chili-Lime Chicken Thighs appeared first on Frederick Fitness.

Beef & Broccoli Stir Fry

jafreder — Thu, 17 Jun 2021 21:57:18 +0000

Beef & Broccoli Stir Fry

Simple beef & broccoli recipe for those busy nights! Consider using a low sodium soy sauce alternative.

This serves: 2
Prep: 10 mins
Cook: 15 mins

Nutrition per serving:
626 kcals 29g Fats
62g Carbs 34g Protein

What you’ll need:

½ cup (115g) rice, raw
½ broccoli head
7 oz. (200g) beef tenderloin
1 tbsp. coconut oil
2 tbsp. sesame seeds, to garnish

For the sauce:

3 cloves garlic, crushed
1 tbsp. ginger, grated
2 tsp. coconut sugar
5 tbsp. soy sauce
2/3 cup (150ml) of water
2 tbsp. sesame oil
2 tsp. potato starch

What you need to do:

Cook the rice according to instructions on the packaging. Wash the broccoli and separate it into small florets.

Mix all the sauce ingredients in a bowl and set aside until required.

Heat ½ of the coconut oil in a wok or deep pan over medium heat. Stir-fry the broccoli with some salt, adding a few tablespoons of water now and then and cook in this way for about 7 minutes. Remove broccoli from the pan and set aside.

Cut the beef into thin strips or chucks. Heat the remaining oil over high heat and stir-fry the meat for about 3-4 mins.

Pour in the sauce and bring to a boil. Simmer for another 2-3 minutes, then add in the broccoli. Serve with the cooked rice, and garnished with sesame seeds.

Enjoy!

The post Beef & Broccoli Stir Fry appeared first on Frederick Fitness.

Chickpea, Sweet Potato & Spinach Curry

jafreder — Thu, 17 Jun 2021 21:55:17 +0000

Chickpea, Sweet Potato & Spinach Curry

Here’s a simple, vegetarian friendly curry dish!

This serves: 4
Prep: 10 mins
Cook: 20 mins

Nutrition per serving:
325 kcals 16g Fats
38g Carbs 11g Protein

What you’ll need:

1 tbsp. oil
1 medium onion, chopped
1 inch (3cm) ginger, grated
2 cloves garlic, minced
1/2 chili pepper, chopped
1 medium sweet potato, peeled, chopped
1/2 tsp of hot pepper
½ tsp sweet pepper
½ tsp turmeric
14 oz. (400g) can chickpeas
2/3 cup (150ml) vegetable broth
1 cup (250ml) coconut milk, canned
3 cups (100g) spinach, chopped

What you need to do:

Heat the oil in a frying pan, then add the chopped ginger, garlic, and chili pepper. Fry for about 3 minutes, stirring frequently.

Add the peeled and chopped sweet potato, season with salt, and fry for another 2 minutes. Then, add the spices and mix well.

Next, add the chickpeas along with the brine, broth and coconut milk. Mix everything and bring to a boil.

Cook for about 15 minutes without covering, stirring every now and again, until the sweet potatoes are soft.

Finally, add the spinach, mix and take off the heat, and wait until it is wilted. Serve with rice.

The post Chickpea, Sweet Potato & Spinach Curry appeared first on Frederick Fitness.

Mushroom Soup

jafreder — Thu, 17 Jun 2021 21:53:05 +0000

Mushroom Soup

Like mushroom soup? Here’s a simple way to make your own homemade version!

This serves: 4
Prep: 10 mins
Cook: 35 mins

Nutrition per serving:
204 kcals 11g Fats
23g Carbs 6g Protein

What you’ll need:

2 tbsp. coconut oil
1 onion, sliced
1/2 leek, chopped
5 1/3 cups (500g) mushrooms, sliced
1 small carrot, chopped
1 small parsnip, chopped
1 small potato, peeled, cubed
2 ½ cups (600ml) vegetable stock

What you need to do:

In a large pot heat the oil, and sauté the chopped onion and sliced leek for about 3 mins.

Next, add washed and sliced mushrooms and fry for another 10 minutes stirring now and then.

Add the carrot, parsnip and potato. Mix well and cook for 3-4 mins. Season with salt and pepper.

Pour in the hot vegetable stock and bring to the boil. Simmer, covered for about 15 mins. until the vegetables are soft.

Mix with a hand blender until smooth, add cream at the end and serve.

The post Mushroom Soup appeared first on Frederick Fitness.

Green & Black Bean Tuna Salad

jafreder — Sun, 20 Sep 2020 01:10:16 +0000

Green & Black Bean Tuna Salad

Here’s a pretty solid way to get some protein in with your greens. Give it a whirl and let me know what you think!

This serves: 2
Prep: 10 mins
Cook: 5 mins

Nutrition per serving:
266 kcals 9g Fats
16g Carbs 30g Protein

What you’ll need:

2/3 cup (100g) green beans
4 handfuls baby spinach
2/3 cup (100g) canned black beans, drained
7/8 cup (200g) tuna in water, drained
1 tbsp. olive oil
1 tsp. oregano
1 tbsp. capers
2 tbsp. pumpkin seeds

What you need to do:

Blanche the green beans for about 5 minutes. Drain and rinse the black beans.

Mix the spinach, green beans, tuna, black beans, oregano and olive oil in a bowl.

Divide the salad between two bowls, top each with capers and drizzle 1 tsp. of its brine liquid. Season with freshly ground black pepper and sprinkle with the pumpkin seeds to serve.

The post Green & Black Bean Tuna Salad appeared first on Frederick Fitness.

Egg Fried Rice With Turkey

jafreder — Wed, 09 Sep 2020 01:12:28 +0000

Egg Fried Rice With Turkey

Here’s a quick and simple fried rice recipe using turkey meat.

This serves: 4
Prep: 5 mins
Cook: 15 mins

Nutrition per serving:
316 kcals 10g Fats
25g Carbs 33g Protein

What you’ll need:

1 lb. (450g) minced turkey breast
3.5 oz. (100g) spinach
3.5 oz. (100g) rice
2 tbsp. coconut oil
1 onion, chopped
2 garlic cloves, minced
1 tbsp. tomato puree
1 egg

Spices:

1 tsp. paprika
1 tsp. turmeric
1 tsp. oregano
1/3 tsp. cayenne pepper

What you need to do:

Cook the rice according to the instructions on the packaging, then set aside.

Heat the oil in a large frying pan and saute the onion and garlic for 2-3 mins until frequent.

Add meat and cook for another 5-6 mins, seasoning in the meantime with salt, pepper and the spices. Add the tomato puree and mix well.

Now add in the cooked rice and spinach, mixing until wilted. In a small bowl beat the egg, and then tip into the rice, stirring vigorously. Cook for another 2 mins, until the egg is set, then divide between plates and serve.

The post Egg Fried Rice With Turkey appeared first on Frederick Fitness.

Salmon, Potato, & Asparagus Bake Tray

jafreder — Mon, 24 Aug 2020 01:14:19 +0000

Salmon, Potato, & Asparagus Bake Tray

Here’s a simple and quick way to enjoy a nutritious meal with salmon, potato, and asparagus!

This serves: 4
Prep: 5 mins
Cook: 35 mins

Nutrition per serving:

416 kcals 21g Fats
21g Carbs 37g Protein

What you’ll need:

1lb (450g) potatoes, quartered
3 tbsp. olive oil
2 garlic cloves, minced
½ lemon, juice only
4 salmon fillets, 4.5 oz. (130g) each
9oz. (250g) asparagus

What you need to do:

Preheat the oven to 400F (200C). Toss the potatoes in 1 tbsp of olive oil. Season with salt and pepper, arrange on a large baking tray and bake for 15 mins, then remove from the oven.

While the potatoes are roasting, combine 2 tbsp. of olive oil with the minced garlic and lemon juice.

Season the salmon and asparagus with salt and pepper. Once potatoes are removed from the oven, push them to one side of the baking tray and arrange the salmon and asparagus next to the potatoes. Drizzle the salmon with the garlic and lemon oil.

Bake for another 15 mins or until salmon is cooked through. Turn the oven to broil and broil everything for 5 mins until crispy.

The post Salmon, Potato, & Asparagus Bake Tray appeared first on Frederick Fitness.

Salmon Teriyaki with Green Beans & Sweetcorn Rice

jafreder — Wed, 22 Jul 2020 01:42:12 +0000

Teriyaki Salmon Recipe

If you’re a fan of salmon like me, give this recipe a shot. The teriyaki flavour is a nice change of pace from my usual salmon dish.

This serves: 4
Prep: 10 mins + 1 h marinade
Cook: 15 mins

Nutrition per serving:

507 kcals 19g Fats
40g Carbs 45g Protein

What you’ll need:

4 salmon fillets (5 oz. / 150g each)
5 oz. (150g) green beans, frozen
1 cup (150g) sweetcorn
3.5 oz (100g) brown rice
2 tbsp. sesame seeds
1 tbsp. sesame oil

For the Sauce:

8 tbsp. soy sauce
3 tbsp. maple syrup
1 tbsp. lime juice
4 tbsp. grated ginger
2 garlic cloves, grated

What you need to do:

Make the marinade by mixing all the sauce ingredients together. Season with salt and pepper.

Cut the skin off the salmon then rinse, dry and marinate in the earlier prepared sauce for 1 hour.

In the meantime, cook the rice according to the instructions on the packaging. Add the green beans to the cooking rice 4 minutes before the end of cooking, then drain. Next add the sweetcorn and mix well.

Preheat the oven to 450F (230C). Place the salmon into an oven proof dish leaving the marinade aside. Bake for 8-10 minutes. 3 minutes before the end of baking, sprinkle with sesame seeds.

Transfer the marinade into a small saucepan and heat until it thickens, then mix in the sesame oil, take off the heat and set aside.

To serve, divide the rice and salmon between plates, then drizzle with the teriyaki sauce.

Enjoy!

The post Salmon Teriyaki with Green Beans & Sweetcorn Rice appeared first on Frederick Fitness.

Zoodle Chicken Soup

jafreder — Thu, 02 Apr 2020 01:21:37 +0000

Zoodle Chicken Soup Recipe

Here’s a cool way to make your own chicken zoodle soup!

This serves: 4
Prep: 10 mins
Cook: 25 mins

Nutrition per serving:
246 kcals 9g Fats
14g Carbs 29g Protein

What you’ll need:

2 tbsp. coconut oil
1 lb. (450g) chicken breast, chopped
1 onion, diced,
2 stalks celery, diced
2 carrots, chopped
3 cloves garlic, chopped
1 tsp. dried thyme
½ tsp. dried rosemary
4 cups (950ml) chicken stock
2 medium zucchinis, spiralised

What you need to do:

Heat 1 tbsp. of oil in a large pot, over medium-high heat. Add the chopped chicken and season with salt and pepper. Cook for 4-5 minutes until golden, then set aside.

Heat the second tbsp. of oil and add in the onion, celery, carrots and garlic as well as the dried thyme and rosemary. Mix well.

Next, add chicken stock and an additional 2 cups (470ml) of water. Bring to boil, lower the heat, and simmer for 10 mins. Add in the chicken and cook for another 5 mins.

Lastly, add in the spiralized zucchini and cook for another 2-3 mins, check for seasoning and serve.

The post Zoodle Chicken Soup appeared first on Frederick Fitness.

Quick Zucchini & Chicken Stir Fry

jafreder — Thu, 20 Feb 2020 01:25:47 +0000

Zucchini & Chicken Stir Fry Recipe

Here’s a quick zucchini & chicken stir fry recipe to try out!

This serves: 5
Prep: 10 mins
Cook: 10 mins

Nutrition per serving:
253 cals 9g Fats
11g Carbs 30g Protein

What you’ll need:

1/4 cup (60ml) soy sauce
1 cup (240ml) chicken broth
1 tbsp. corn starch
2 tbsp. mirin
1 tbsp. sugar
2 tsp. sesame oil
1 tbsp. coconut oil, divided
1 tbsp. minced garlic
1 tbsp. minced ginger
1 lb (450g) chicken breast, thinly sliced
1 large zucchini, cut in thick half-moons
1 tbsp. sesame seeds
2 tbsp. spring onion, to garnish

What you need to do:

In a large bowl add the soy sauce, chicken broth, corn starch, mirin, sugar, and sesame oil and whisk until everything is completely dissolved.

In a large skillet, add 2 tsp. coconut oil and the chicken, about 2-3 minutes on each side, on medium-high heat. Then set aside on a plate.

Using the same skillet, add in the remaining 1 tsp. of oil, garlic and ginger and sauté for 30-45 seconds until fragrant, but being careful not to burn it.

Stir the garlic and ginger well and add in the earlier prepared sauce. Whisk well.

Simmer the sauce for 1 minute, then add in the zucchini and continue cooking for 2 more minutes, until thickened and the zucchini is tender-crisp.

Remove from the heat, add in the chicken, and stir until well coated. Garnish with sesame seeds and scallions if desired.

The post Quick Zucchini & Chicken Stir Fry appeared first on Frederick Fitness.