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Honey Ginger Sesame Stir Fry

Honey Ginger Sesame Stir Fry

Serves 4

Ingredients:

    • 1/4 Cup Organic Low Sodium Chicken Broth
    • 2 tsp Oat Flour (original recipe called for cornflour but this is what I had on hand)
    • 1/8 Cup Honey (use more if you want a little sweeter)
    • 1T Sesame Oil
    • 1T Low Sodium Soy Sauce
    • 1T White Wine Vinegar
    • 100g Yellow Onion
    • 1T Ginger Root, freshly grated
    • 115g Water Chestnuts, chopped
    • 8oz Zuchinni, chopped
    • 100g Red Peppers, diced
    • 200g Bok Choy, chopped
    • Sesame Seeds
    • Green Onions
    • Whole Wheat Noodles (or noodle variety of your choice) or Rice
    • 1 lb chicken or shrimp

Directions:

    • Put oat flour and chicken broth in a bowl, whisk until well mixed. Gradually add in honey, sesame oil, soy sauce and vinegar, stir until mixed well.
    • In a large skillet or wok, heat small amount of sesame oil and add protein. Cook until done, set aside.
    • In the same pan, add oinion and cook until soft, add ginger and peppers, cook for 1 minute.
    • Add the rest of the veggies and honey mixture, cook 5 minutes.
    • Combine your protein and let simmer for 3 more minutes.
    • If you are pouring over noodles or rice, cook them separately and serve stir fry over top, garnish with green onion and sesame seeds.

Macros for Stir Fry without Noodles (using 4 oz chicken): 

20C 8F 28P

With 2oz whole wheat noodles: 61C 9F 35P

Chicken “Parmesan” Over Spaghetti Squash

Ingredients

For Chicken Parmesan:

    • 1 Whole Spaghetti Squash
    • 1lb Organic Chicken Breast
    • Salt and Pepper
    • 1/2 Cup Almond Meal (we like Trader Joes!)
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 1 teaspoons Italian Seasoning
    • 1T Nutritional Yeast 
    • 92g Egg Whites

For Sauce:

    • 1/2 Cup Chopped Onion
    • 2 Garlic Cloves, minced
    • 1 (28oz) Can Crushed Tomatoes
    • 1T Red Wine Vinegar
    • Handful Fresh Basil, Chopped
    • Salt and Pepper to taste

Directions

For the Spaghetti squash noodles:

    • Preheat oven to 400 degress
    • Cut squash in half, lengthwise
    • Scoop out seeds with a spoon
    • Place on baking sheet face down
    • Bake for 30 minutes until tender.
    • Let cool, scrape out squash with a fork.

For the Chicken:

    • Divide chicken into 4, 4oz pieces and salt and pepper to taste.
    • Pound down meat wth a tenderizer into 1/2′ thick
    • Combine almond meal, all spices and yeast together in a shallow bowl.
    • Pour egg whites into a separate shallow bowl with salt and pepper
    • Coat each piece of chicken with egg whites, then coat in the almond meal mixture
    • Place on a baking sheet covered in parchment paper
    • Bake for 20 minutes.

For the Sauce:

    • Sautee’ onion in a pan over medium heat with a small dash of olive oil until soft
    • Add garlic, cook for 30 seconds.
    • Add tomatoes, basil, vinegar and season with salt and pepper.

Serve chicken over a bed of spaghetti squash and ladle a serving of sauce over top. 

Makes 4 servings

Macros for chicken: 33P 10F 5C

Macros for Sauce: 15C 4P 0F

*We served over 150g Spaghetti Squash for 10C 1F 1P, add in whole wheat pasta for extra carbs!

Chicken Gnocchi Soup!

Juli Bauer from PaleOMG posted this recipe a couple of weeks ago and I couldnt wait to try it. I’ll link her original recipe HERE. She used an instant pot for hers but since I don’t have one, I cooked mine in a pot on the stove. I also swapped out the groud pork in her recipe for ground chicken and used olive oil instead of GHEE.

Ingredients

    • 1 package of Trader Joe’s Cauliflower Gnocchi
    • 2 TBL of Olive oil
    • 1lb italian seasoned ground chicken ( I used 96/4)
    • 1 (16 ounce) bag of frozen cauliflower
    • 1 (14 ounce) can of garlic herb diced tomatoes
    • 2 garlic cloves, diced
    • salt, to taste
    • 1 red bell pepper, diced ( I used 3.5 oz) 
    • 1 bundle of kale, roughly chopped 
    • salt and black pepper
    • fresh basil, for garnish

Directions

    1. Place the frozen gnocchi on a plate and into the microwave for 3 minutes, until soft. Pat with a paper towel to dry. Place a nonstick skillet over medium-low heat. Add 2 TBL of olive oil and gnocchi. Cook for about 15 or so minutes, flipping halfway through. Once finished cooking and brown on both sides, sprinkle with salt.
    1. While the gnocchi cooks, start cooking your ground chicken in your soup pan. Once its cooked all the way through, remove from pan and set aside.
    1. Add broth, cauliflower, tomatoes, garlic cloves and salt to pan. Cook until cauliflower is soft ( about 20 minutes on simmer)
    1. Once cooked, use a blender to blend all ingredients until creamy and smooth. (Be careful! Ingredients are hot so transfer to blender slowly)
    1. Once blended, put back into your soup pot and add bell pepper and kale along with your cooked ground chicken + salt and pepper.  Let that simmer for about 20 minutes, add your gnocchi and mix to warm through.
    1. Top with extra black pepper and basil before serving

Macros per 1 oz:

1 Fat

2.1 carbohydrates

2.2 protein

My Gymshark Haul + Buffalo Chicken Soup!

https://youtu.be/libKgcN-h4Q

Buffalo Chicken Soup

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Ingredients:

 

    • 1.5 pounds Organic Chicken Breast

 

    • 2 Cups Riced Cauliflower

 

    • 1 Large Onion

 

    • 2 Stalks Celery

 

    • 2 Large Carrots

 

    • 5 Garlic Cloves

 

    • 1T Tomato Paste

 

    • 1tsp Chili Powder

 

    • Salt and Pepper to taste

 

    • 3 Cups Low Sodium Chicken Broth

 

    • 1 14oz Can Diced Tomatoes

 

    • 1/4 Cup Hot Sauce

 

Directions:

 

    • Chop all veggies

 

    • Mix together all ingredients in Instant Pot

 

    • Cook on High Pressure for 15 minutes (Crockpot 4 hours on high, 8 on low)

 

    • When cooked, take out chicken, shred and mix back in.

 

    • Macros for 6 servings: 2F 11C 28.5P per serving

 

Optional garnishes: sour cream, avocado, cilantro, jalepeno, tortilla strips.

 

 

 

Katy’s Week 2 Journal + New Recipe: Taco Cassarole

Week 2_ Video Journal.png

 

https://youtu.be/hhM_R5CcRQ0

Spaghetti Squash Taco Cassarole

Ingredients

 

    • 600g Spaghetti Squash

 

    • 8oz Sliced White Mushrooms

 

    • 3T Taco Seasoning ( I used Mrs. Dash Fiesta Lime)

 

    • 100g Yellow Onion

 

    • 3oz Grape Tomatoes, halved

 

    • 100g Egg Whites

 

    • 1 lb Ground Chicken

 

Directions

 

    • Cut spaghetti squash in half, de-seed, bake face down @400 degrees for 20-25 minutes

 

    • While squash cooks, cook ground chicken over medium heat, add onion, mushrooms tomatoes for 2-3 minutes. 

 

    • Scrape squash out of skin into a bowl using a fork

 

    • combine all ingredients and mix well

 

    • pour into a well greased baking dish and bake for 45 minutes.

 

*I kept higher macro toppings separate so they can be added according to macros. Suggested toppings:sour cream, cheese, tortilla chips, olives, salsa. 

Servings 2 (given the low carb content, it’s easy to eat a lot!)

Macros for 1 serving: 12.2F 29.8C 54P

 

Thai Basil Eggplant

 

Want to see the full video of me cooking this recipe? Click here to watch!!

I came across this recipe by searching on pinterest for the ingredients I had on hand and wanted to use. This recipe from Vegetarian Gastronomy caught my eye. I made a couple of substitutes from the original recipe and also swapped out the tofu for chicken to bulk up the protein (I’m personally just not a huge fan of tofu). Here are all the ingredients you’ll need to get started: 

 

3 TBL Olive Oil

4.5 TBL Hoisin Sauce 

2 tsp. Chili Sauce( I used siracha) 

2 tsp. Corn starch 

1/4 cup of coconut aminos

12 oz chicken, diced

2 gloves of garlic, minced

4.5 oz white onion, chopped

2.2 oz red bell pepper, chopped

2.5 oz of green bell pepper, chopped 

5 cups of egg plant, diced ( This was a fail on my end!! I forgot to weigh it before I put it in the pan to cook so I eyeballed this amount) 

Fresh basil, chopped 

 

In large pan, heat up 2 TBL of olive oil on medium heat.

 

    1. Add the eggplant pieces and toss to coat them in oil. Add a little amount of water, turn the heat down to low-medium, cover, and let the eggplant cook.

       

 

    1. Stir the eggplant pieces every few minutes. Add a little more oil or water to help cook the eggplant and keep it from sticking to the pan if needed (if adding water to help cook the eggplant, be sure to add a small amount each time so that you don’t end up with watery mushy eggplant). While the eggplant is cooking continue on to preparing the rest of the dish.

       

 

    1. The eggplant is done once it is tender, but still firm so it holds shape. Turn off the heat and set aside in the pan. 

       

 

In a sepereate pan, heat up 1 TBL of olive oil. 

 

    1. Add the diced chicken and cook until its white all the way through

 

    1. Add peppers and onion, cook until tender. Add garlic and sautee it with the peppers and onion. 

 

    1. Once the chicken and veggies are fully cooked, add it to eggplant pan. 

 

 

In a seperate dish, make sauce: 

Combine:

4.5 TBL Hoisin Sauce 

2 tsp. Chili Sauce( I used siracha) 

2 tsp. Corn starch 

1/4 cup of coconut aminos

1/4 cup of water

 

Pour sauce mixture over eggplant, chicken and veggies and let simmer for a few minutes. Add fresh chopped basil, stir and enjoy!! 

 

I figured out the macros per OZ so when serving this up, I can choose how many ounces I want at that particular time. 

For 1 oz( I had 8.5 oz at dinner if that gives you a better idea of macros per serving, the total for 8.5 is 20.5 carbs/12.5 fat/22.8 protein)

 

1.5 fat

3 carbs

2.7 protein 

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“Skinny” Tzatziki Chicken Bowls

Tzatziki Chicken Bowls

Ingredients:

For the Chicken:

 

    • 1 lb Organic Chicken Breast

 

    • 1/4 Cup Fat Free Greek Yogurt

 

    • 1 tsp. Olive Oil

 

    • 1/2 T. Red Wine Vinegar

 

    • 2 Cloves Garlic

 

    • 1/2 tsp. Oregano

 

    • 1/2 tsp. Tumeric

 

    • Salt and Pepper to taste

 

    • 1/8 tsp. Red Pepper Flakes

 

For the Tzatziki Sauce (Skinny Tzatziki from SkinnyTaste)

 

    • 8oz Fat Free Greek Yogurt

 

    • 50g Cucumber, peeled and chopped

 

    • 1 tsp. Lemon Juice

 

    • 1 clove Garlic

 

    • 1 T. Fresh Dill

 

    • 1 T. Fresh Chives

 

    • Salt and Pepper to taste

 

For the Salad:

 

    • 1/2 T Olive Oil

 

    • 1T Red Wine Vinegar

 

    • Salt & Pepper

 

    • 150g Thin sliced cucumbers

 

    • 1 Cup Cherry Tomatoes, halved

 

    • 50g Red Onion, thinly sliced

 

For Each Bowl:

 

    • 42g Quinoa

 

    • 28g Feta

 

    • 14g Black Olives

 

Directions:

​For the Chicken:

 

    • Cut chicken into 1 inch cubes

 

    • Mix all other ingredients together, toss chicken in mixture until evenly covered.

 

    • Marinate minimum of 1 hour

 

    • Pre-heat grill to medium-low heat 

 

    • Skewer chicken cubes (I put 4oz to a skewer)

 

    • Grill until cooked through, about 10-15 minutes

 

grilled chicken.jpg

For the Sauce:

https://www.skinnytaste.com/skinny-tzatziki/

For the Salad:

 

    • Toss tomatoes in onions in seasonings and oil and vinegar until covered

 

1 Serving:

 

    • 1/2 Batch of Salad

 

    • 1oz Sauce

 

    • Bowl ingredients

 

    • 1 4oz skewer of chicken

 

MACROS: 43.5C 22F 42P

 

 

 

Classic Chicken Pot Pie

Classic Chicken Pot Pie

Ingredients

    • 90g Frozen Peas
    • 125g Diced Carrots
    • 85g Frozen Pearl Onions
    • 10oz Brown Baby Crimini Mushrooms
    • 100g Diced celery
    • 12oz Organic Chicken Breast
    • 30g Whole Wheat Flour
    • 1T Thyme
    • 1.5T Garlic Powder
    • 1/2t Pink Himalayan Salt
    • 1/2t Fresh Ground Pepper
    • 2 cups Unsweetened Almond Milk
    • 2 Ready-to-bake Pie Crusts (I used Pillsbury)

Directions

1. Preheat oven to 425 degrees

2. Dice chicken and sautee’ until cooked through

3. In a separate pan, brown mushrooms until cooked halfway through, then add carrots and celery and seasonings. Cook until carrots are tender, about 2-3 minutes. 

4. Pour flour over vegetable mixture, then slowly add in almond milk, stirring until fully mixed in. Bring to a low boil until thickened. 

5. Add in chicken, peas and onions.

6. Lightly coat a 9 inch pie pan with non-stick spray, line with one of your two pie crusts. Fill with pot pie filling, cover top with second pie crust and pinch around edges to close. Cut a few slits on top to vent.

7. Cook for 25 minutes or until golden brown

Servings: 4

Macros per serving: 26.2P 16.1F 40.9C

**I had gluten free pie crust, but didn’t want to screw up my first attempt at this, gluten free attempt coming soon! Comment below if you try a gluten free option and let us know how it goes! 

Enjoy!!

Ramen Stir Fry

Ramen Stir Fry with Brown Rice and Millet Noodles

Ingredients

​For the sauce:

    • 1T Sesame Oil
    • 1T Rice Vinegar
    • 2T Low Sodium Soy Sauce (we also like Braggs aminos and coconut aminos)

For the Stir Fry:

    • 5oz Chicken Breast, diced
    • 100g Sweet Onion, diced
    • 100g Broccoli
    • 100g Sliced Carrots
    • 4oz sliced White Mushrooms
    • Grated fresh Ginger to taste
    • 1t minced Garlic
    • 70g Lotus Brown Rice and Millet Noodles (found these at costco)

Directions

    • In a large pan over medium heat, Sautee’ chicken breast in sesame oil until cooked through
    • Add in all veggies, rice vinegar and soy sauce, garlic and gingercook over medium heat until veggies are tender
    • While veggies and chicken are cooking, bring 2 cups of water to a boil, cook noodles, drain and then combine with the rest of the stir fry.
    • Let simmer over low heat for 3-5 minutes. 
    • Enjoy!

Recipe is for one serving. Double up or more for a bigger batch you can share with the family!

Macros: 51.5P 21.5F 86C 

**To make less carb heavy, sub out half the noodles for zuchinni noodles! 

Chicken Salad lettuce wraps

Ingredients:

-1 big can of chicken(10 oz) 

-1/2 cup of crushed pineapple 

-1 oz of red onion, diced 

-2 TBL light mayo 

-1 oz of sliced almonds 

-Dash of salt and pepper 

 

Mix everything together in a bowl, scoop in lettuce and enjoy!

This made a big batch so you could cut this in half for a lighter lunch!

24 Fat / 30.6 Carbs / 44.5 Protein

 

To make this lower fat, you can eliminate the almonds or only use half the serving I used! I just like some crunch with my lettuce wraps. These are really easy to make ahead of time and store well overnight.

 

Chicken salad lettuce wraps .jpg