{"id":24930,"date":"2020-02-24T09:00:45","date_gmt":"2020-02-24T16:00:45","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/valleygirlblog\/?p=24930"},"modified":"2020-03-23T12:35:33","modified_gmt":"2020-03-23T19:35:33","slug":"3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/valleygirlblog\/fitness-health\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\/","title":{"rendered":"3 Super Healthy and Super Easy Dinner Recipes from a Scottsdale Celeb Trainer"},"content":{"rendered":"\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><em>Mix up dinner tonight with one of these easy clean-eating recipes from Scottsdale personal trainer,\u00a0<a href=\"https:\/\/www.instagram.com\/karenmullarkey\/\">Karen Mullarkey<\/a>!<\/em><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-full wp-image-24932 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-80x53.jpg\"  alt=\"\"  width=\"1500\"  height=\"1000\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 1500px) 100vw, 1500px\"  data-pk-src=\"https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400.jpg 1500w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-1024x683.jpg 1024w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-768x512.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-800x533.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-1160x773.jpg 1160w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-80x53.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-750x500.jpg 750w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-620x413.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400-850x567.jpg 850w\" ><br \/>Nutrition is HUGE when it comes to getting healthy and fit. As a trainer, I&#8217;ve noticed over the years that it\u2019s not the workouts most of my clients struggle with, but nutrition. We have to constantly be aware of making healthy food choices daily in a fast-paced world,\u00a0and\u00a0<strong>cooking at home<\/strong>\u00a0and\u00a0<strong>preparing meals ahead of time<\/strong>\u00a0are both great ways to save time in the long run AND stay on track nutrition-wise!<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Many of my clients don&#8217;t know where to start and ask me for recipe ideas, so here are a few of my current favorites to try at home:<\/p>\r\n\r\n\r\n\r\n<h3 id=\"grilled-bbq-salmon-asparagus\"><strong>Grilled BBQ Salmon\u00a0+\u00a0Asparagus<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Salmon is one of my favorite dishes to grill. I highly recommend eating less red meat and more fish to my clients because it&#8217;s a very lean meat that&#8217;s high in protein and packed with omega-3\u2019s and vitamin D.\u00a0 Not to mention if you&#8217;re trying to shed some unwanted fat quickly &#8212; fish is the way to go!<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">For the salmon, you&#8217;ll need:<\/p>\r\n<ul>\r\n<li>8 oz wild-caught salmon<\/li>\r\n<li>3 tablespoons of your favorite BBQ sauce<\/li>\r\n<li>1 tablespoon of extra virgin olive oil<\/li>\r\n<\/ul>\r\n<p>Instructions:\u00a0Heat your grill to medium heat. Place the salmon fillet on a large sheet of aluminum foil. Spread the olive oil over the fillet as well as the BBQ sauce. Seal the foil completely and place it on the grill. Cook on medium heat for approximately 10-12 minutes or until flaky, but pink on the inside.<br \/><br \/>For the asparagus, you&#8217;ll need:<\/p>\r\n<ul>\r\n<li>10 asparagus stalks (cut or break about an inch off the bottom)<\/li>\r\n<li>1 tablespoon of extra virgin olive oil<\/li>\r\n<li>1 tablespoon of balsamic vinegar<\/li>\r\n<li>1 tablespoon of pepper<\/li>\r\n<li>1 tablespoon of Mrs. Dash Garlic and Herb Seasoning<\/li>\r\n<\/ul>\r\n<p>Instructions: Lay the stalks flat on a plate, drizzle the olive oil and balsamic vinegar evenly and top with pepper and seasoning. Place directly on the grill, flip once for approximately 5 minutes.<br \/><br \/>Voila! You have one quick and easy, healthy dish packed with omega-3\u2019s, protein and fiber. Not to mention, the fishy smell is outdoors since you cooked it on the grill. You&#8217;re welcome!<\/p>\r\n\r\n\r\n\r\n<h3 id=\"southwest-chicken-fajitas\"><strong>Southwest Chicken Fajitas<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">A protein-packed dinner with a Mexican flare!\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">You will need:<\/p>\r\n<ul>\r\n<li>2 pounds of chicken breast tenders<\/li>\r\n<li>1 pack of low sodium fajita seasoning<\/li>\r\n<li>1 red bell pepper<\/li>\r\n<li>1 green bell pepper<\/li>\r\n<li>1\/2 of a red onion<\/li>\r\n<li>4 tablespoons of extra virgin olive oil<\/li>\r\n<\/ul>\r\n<p>Instructions:\u00a0Chop up the onion and bell pepper into strips. Your chicken should be good to go if you purchased chicken breast tenders. If not, chop into strips as well. Heat 2 tablespoons of olive oil in a skillet and cook the chicken until it\u2019s no longer pink inside. Remove the chicken and begin to heat the other 2 tablespoons of olive oil. Add the bell peppers and onion and brown lightly. Add the chicken back in as well as the fajita seasoning and follow the directions on the seasoning pack.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">If you are avoiding carbs, eat on a bed of lettuce. If you are gluten-free, load up a corn tortilla or two. If you are carb-loading, pair it with a whole wheat tortilla. You can also add avocado, guacamole, and salsa for extra flavor.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Enjoy your delicious fajitas in a matter of 20 minutes total prep time!<\/p>\r\n\r\n\r\n\r\n<h3 id=\"mexican-cauliflower-rice\"><strong>Mexican Cauliflower Rice<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Looking for a great low-carb alternative for rice? If you haven\u2019t tried riced cauliflower, it\u2019s a game-changer! It can now be found frozen or fresh in most major grocery stores. This recipe is so simple almost anyone can make it and it can be totally customized to your taste.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">You will need:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>1 package of riced cauliflower (fresh or frozen)<\/li>\r\n<li>1 tablespoon olive oil or coconut oil<\/li>\r\n<li>1 teaspoon cumin<\/li>\r\n<li>1 teaspoon paprika<\/li>\r\n<li>\r\n\r\n\r\n\r\n\r\n\r\n1 clove fresh garlic<\/li>\r\n<li>1\/2 of a white or yellow onion<\/li>\r\n<li>1 bell pepper<\/li>\r\n<li>1\/2 cup zucchini\u00a0<\/li>\r\n<li>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n1\/2 cup mushrooms<\/li>\r\n<li>1\/4 cup jalapenos (topping)<\/li>\r\n<\/ul>\r\n<p class=\"wp-block-paragraph\">Instructions: Start with one bag of riced cauliflower \u2013 frozen or fresh. If frozen, follow the instructions on the package for heating and then place in a skillet with a dash of olive or coconut oil. If fresh, heat a pan with oil and saute until soft.<br \/><br \/>Once in the pan, add any of the following chopped veggies: garlic, onions, jalapenos, bell peppers, zucchini or even mushrooms.<br \/><br \/>Add in cumin and paprika to taste and for some heat, cayenne pepper! Add salt and pepper to taste and bam! you\u2019ve got a great side for a Mexican feast. I like to top mine with fresh sliced jalapeno and cilantro and maybe a squeeze of lime. Enjoy!<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Never forget: y<strong>ou can still make clean eating taste delicious!<\/strong>\u00a0For more recipe ideas and fitness tips follow her on Instagram, <a href=\"https:\/\/www.instagram.com\/karenmullarkey\/\">@karenmullarkey<\/a> and contact her\u00a0for a free consultation!<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>About Karen Mullarkey<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">No Mullarkey Personal Training was founded by Scottsdale health and fitness expert, personal trainer, and 4X fitness cover model, Karen Mullarkey. In addition to one-on-one, group, in-home, and virtual training sessions, Karen offers nutrition consulting and fitness competition preparation to women (and men!) throughout the Valley. Karen is a former professional fitness competitor, IFBB\/WBFF Pro, and donates a percentage of her business proceeds to Prostate Cancer Research in memory of former mentor, Gary Cruz. Follow Karen on\u00a0<a href=\"https:\/\/www.instagram.com\/karenmullarkey\/\">Instagram<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.facebook.com\/karenmullarkeywbffpro\/\">Facebook<\/a>\u00a0for daily health &amp; fitness advice, videos, and to follow her American Ninja Warrior 2020 training journey!<\/p>\r\n<p><img  class=\"alignnone size-full wp-image-24926 pk-lazyload\"  alt=\"\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  data-pk-sizes=\"auto\"  data-pk-src=\"\" ><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-full wp-image-24922 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-80x120.jpg\"  alt=\"\"  width=\"1000\"  height=\"1500\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 1000px) 100vw, 1000px\"  data-pk-src=\"https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2.jpg 1000w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-200x300.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-683x1024.jpg 683w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-768x1152.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-380x570.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-800x1200.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-80x120.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-620x930.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063620\/Byerly-Workout-No-WM-2-850x1275.jpg 850w\" ><\/p>\r\n","protected":false},"excerpt":{"rendered":"Mix up dinner tonight with one of these easy clean-eating recipes from Scottsdale personal trainer,\u00a0Karen Mullarkey! Nutrition is&hellip;\n","protected":false},"author":20,"featured_media":24932,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[74],"tags":[8566],"class_list":["post-24930","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness-health","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 Super Healthy and Super Easy Dinner Recipes from a Scottsdale Celeb Trainer<\/title>\n<meta name=\"description\" content=\"Mix up dinner tonight with one of these easy clean-eating recipes from Scottsdale personal trainer,\u00a0Karen Mullarkey! 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Nutrition is HUGE when it comes to\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/valleygirlblog\/fitness-health\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\/\" \/>\n<meta property=\"og:site_name\" content=\"Valley Girl\" \/>\n<meta property=\"article:published_time\" content=\"2020-02-24T16:00:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-03-23T19:35:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2020\/02\/25063631\/GettyImages-1141254400.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"1000\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Karah Van Kammen\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/fitness-health\\\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/fitness-health\\\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\\\/\"},\"author\":{\"name\":\"Karah Van Kammen\",\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/#\\\/schema\\\/person\\\/98ed9006100d8f003fd0ff7e90338059\"},\"headline\":\"3 Super Healthy and Super Easy Dinner Recipes from a Scottsdale Celeb Trainer\",\"datePublished\":\"2020-02-24T16:00:45+00:00\",\"dateModified\":\"2020-03-23T19:35:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/fitness-health\\\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\\\/\"},\"wordCount\":904,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/fitness-health\\\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/media.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/wp-content\\\/uploads\\\/2020\\\/02\\\/25063631\\\/GettyImages-1141254400.jpg\",\"keywords\":[\"featured\"],\"articleSection\":[\"Fitness &amp; Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/fitness-health\\\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/fitness-health\\\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\\\/\",\"url\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/fitness-health\\\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\\\/\",\"name\":\"3 Super Healthy and Super Easy Dinner Recipes from a Scottsdale Celeb Trainer\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/fitness-health\\\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/fitness-health\\\/3-super-healthy-and-super-easy-dinner-recipes-from-a-scottsdale-celeb-trainer\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/media.arizonafoothillsmagazine.com\\\/valleygirlblog\\\/wp-content\\\/uploads\\\/2020\\\/02\\\/25063631\\\/GettyImages-1141254400.jpg\",\"datePublished\":\"2020-02-24T16:00:45+00:00\",\"dateModified\":\"2020-03-23T19:35:33+00:00\",\"description\":\"Mix up dinner tonight with one of these easy clean-eating recipes from Scottsdale personal trainer,\u00a0Karen Mullarkey! 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