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FitMenCook
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My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
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Seafood plays an important role in having a balanced, healthy diet. It provides a host of vitamins and minerals, lean protein and healthy fats, such as omega-3 fatty acids.

In the following video I also answer some FAQs when it comes to purchasing, preparing, cooking and storing seafood, including the hot debate right now – wild vs farmed seafood.

Watch the video, then check out the full recipes below.

Here are four tips to consider when preparing seafood for meal prep:

  • Baking saves time and dishes, and is the easiest for meal prep.  Since seafood is lean, it cooks pretty fast.  Cooking fish is often times the absolute last thing I’ll cook during the meal prep process. It’s as simple as seasoning the fish, placing the fillets on a baking sheet/rack and then placing in the oven for a few minutes. Easy.
  • Marinating “drowns out” fishy flavor.  For those most sensitive to seafood odors/flavors, marinating the fish overnight or for at least 30 minutes, is a way to infuse the fish with more of the flavors that you want.  This is especially helpful for fatty fish like salmon. I recommend using citrus flavors and/or Greek yogurt.  The yogurt will help with flavor and lock in moisture.
  • DO NOT overcook the fish.  Often times the longer you cook fish, the “fishier” it becomes.  Plus, dried seafood is nearly as dreadful as struggle chicken.
  • Store in airtight container for no more than 3 days.  Cooked fish can safely be stored in your fridge for up to 3 days, maybe even 4 days.  But I highly recommend freezing any cooked fish that will not be eaten within 3 days.  For me, I freeze if I will not eat it within two days because I want the flavors of the fish to be as “fresh” as possible upon eating and reheating.  Defrost cooked fish in the fridge the night before you’re going to eat it.

 

Here are 4 easy and quick seafood recipes to cook in bulk!

 

HEALTHY SALMON RECIPES

When preparing salmon for meal prep, cook on high heat (around 420F/) for a shorter period of time, around 8 – 12 minutes.  You want the salmon pink and moist in the center, medium rare is the best.

 

Citrus Soy Salmon Fillet Recipe

healthy fish recipes meal prep

Ingredients for four 4oz servings:

  • 1 lb wild caught salmon fillet(s)
  • Marinade:
    • juice from 1 medium orange (or lemon or lime juice)
    • 1 tablespoon low sodium soy sauce
    • 1/2 tablespoon Sriracha (or more if desired)
    • 1/2 tablespoon ginger
  • Garnish:
    • orange slices
    • fresh mint

Steps

  1. Set oven to 420F.
  2. In a bowl, mix together the ingredients for the marinade.
  3. Add the fish and marinade to a zip plastic bag with no air.  Marinate for at least 30 minutes or overnight.
  4. Place marinated fillets on a baking sheet or rack, then bake in the oven for 10 – 12 minutes.
  5. Garnish, divided into desired portions for meal prep and enjoy!

 

Approximate macros for 1 of 4 servings:

171 calories, 2g carbohydrates, 7g fat, 23g protein, 0g fiber, 2g sugar

 

Spicy Southwest Salmon Fillet Recipe

healthy fish recipes meal prep

Ingredients for four 4oz servings:

  • 1 lb wild caught salmon fillet(s)
  • Seasonings Rub:
    • 1/2 tablespoon olive oil
    • 1 tablespoon smoked paprika
    • 2 teaspoons cumin
    • pinches of pepper
  • Garnish
    • fresh cilantro
    • red pepper
    • fresh lemon juice
    • Sea salt to taste

 

Steps

  1. Set oven to 420F.
  2. Pat the salmon fillet dry with a paper towel.
  3. Rub the salmon fillet in seasonings rub, then place the salmon on a baking sheet or rack.
  4. Bake in the oven for 10 – 12 minutes.
  5. Garnish, divide into desired portions for meal prep and enjoy!

 

Approximate macros for 1 of 4 servings:

176 calories, 0g carbohydrates, 9g fat, 23g protein, 0g fiber, 0g sugar

 


HEALTHY WHITE FISH RECIPES

 

Garlic Herb Yogurt Cod Recipe

healthy fish recipes meal prep

Ingredients for four 4oz servings:

  • 1 lb wild caught cod fillet(s)
  • Marinade:
    • 1/2 cup 2% Greek yogurt (essentially 2 tablespoons per 4 oz)
    • 1 tablespoon minced garlic
    • 1 tablespoon fresh dill
    • 1 teaspoon cracked pepper
    • juice from 1 lemon
  • Garnish
    • fresh dill
    • lemon
    • Sea salt & pepper to taste

Steps

  1. Set oven to 400F.
  2. To a sealable plastic bag, add the ingredients for the marinade and the fillet(s).  Seal the bag – ensuring no air – and gently massage the fillets in the marinade until they are evenly coated.  Marinate for at least 30 minutes or overnight.
  3. Remove the fillets from the bag and place them on a baking sheet or rack.
  4. Bake in the oven for 12 – 15 minutes.
  5. Garnish, divide into desired portions for meal prep and enjoy!

 

Approximate macros for 1 of 4 servings:

117 calories, 2g carbohydrates, 1g fat, 24g protein, 0g fiber, 1g sugar

 

Pecan Crusted Orange Roughy Recipe

healthy fish recipes meal prep

Ingredients for four 4oz servings:

  • 1 lb wild caught orange roughy fillet(s)
  • 1 egg (or egg white)
    • Substitution: 2 tablespoons Dijon mustard
  •  Crust:
    • 1/3 cup + 2 tablespoons chopped pecans
    • 2 tablespoons wheat panko or wheat breadcrumbs
      • Substitution: grated parmesan
    • 1/2 tablespoon cumin
    • 1 teaspoon garlic
    • pinch of sea salt & pepper
  • Garnish
    • fresh parsley
    • lemon
    • Sea salt & pepper to taste

Steps

  1. Set oven to 400F.
  2. Whisk egg in a bowl. Add an additional egg white if needed.
  3. In another bowl, mash up the pecans up using a food mallet or other kitchen utensil with a flat surface.  You can also gently pulse blend in a food processor – just be careful not to turn it into powder/dust.  Add the remaining ingredients for the crust to the bowl and mix together.
  4. Dip the fillets in the egg and then the pecan mixture.
  5. Place the fillets on a baking sheet or baking rack.
  6. Bake in the oven for 12 – 15 minutes.  Tip: to get a more golden, crispy outer layer, lightly spray the fillets with olive oil or coconut oil before baking.
  7. Garnish, divide into desired portions for meal prep and enjoy!

 

Approximate macros for 1 of 4 servings:

181 calories, 2g carbohydrates, 9g fat, 22g protein, 1g fiber, 1g sugar

 

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Made too much quinoa and don’t know what to do it with it?  Don’t toss it out – bake it and turn it into “crisps” for faux-fried treats.

HEALTHY CHICKEN NUGGET RECIPE

Ingredients for 4 servings (of four ounces of chicken):

  • 1 lb chicken breasts, cut into chunks
  • 1 cup cooked quinoa
  • 1 egg
  • 1 egg white
  • 1/3 cup + 1 tablespoon parmesan, grated
  • Seasonings
    • 1 tablespoon rosemary
    • pinch of sea salt & pepper

 

Steps:

  1. Set oven to 350F.
  2. Add parchment paper or foil to a baking sheet.  Spread out the cooked quinoa on the sheet.  Bake in the oven for 25 minutes at 350F, careful to monitor to ensure it does not burn.  Once it finishes, allow it to cool to room temperature.
  3. Set oven to 420F.
  4. In a bowl, mix together the baked quinoa, parmesan and seasonings.
  5. In a smaller bowl, beat eggs together.
  6. Dip the chicken chunks in the egg batter, then coat with the quinoa mixture.
  7. Place the coated nuggets on a baking sheet and bake for about 15 minutes to 18 minutes.
  8. Enjoy with your favorite condiment such as ketchup or mustard!

Approximate macros for 1 of 4 servings:

245 calories, 10g carbohydrates, 7g fat, 35g protein, 1g fiber, 0g sugar

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Here’s one of my favorite ways to enjoy a delicious parfait in the morning.  Heat the berries up in a pan, add a few choice spices, then pour the berries over chilled Greek yogurt and top it off with granola.

Your tastebuds will thank you!

 

Ingredients for 1 serving:

  • 1 1/2 cup 2% Greek yogurt
  • 1/4 cup raspberry sauce (see recipe below)
  • 3 tablespoons granola

 

Ingredients to make 2 cups of raspberry sauce:

  • 1 tablespoon coconut oil
  • 2 cups fresh raspberries (or blueberries)
  • 1 tablespoon cinnamon
  • 1 tablespoon agave, honey or your choice of sweetener (optional)
  • Optional Add-ons:
    • 1 teaspoon cardamon
    • 1/2 teaspoon turmeric
    • swap cinnamon for allspice

 

Steps:

  1. Add coconut oil to a nonstick skillet set on medium heat.  Add in the fresh berries and gently mash with a spatula as they heat up.  About 5 minutes.
  2. Bring the berries to a light simmer.  Sprinkle in cinnamon and your choice of sweetener if desired.
  3. Mix in the spices, reduce the heat to low, continue to cook for another minute, then remove the skillet from the heat.
  4. Add Greek yogurt to a bowl or cup, then pour in the serving of warm berries.
  5. Top it off with your favorite granola.
  6. Enjoy!

 

Approximate macros for 1 serving:

356 calories, 35g carbohydrates, 10g fat, 33g protein, 4g fiber, 18g sugar

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Chicken and rice may be your go-to source of protein and carbohydrate, but it doesn’t have to be uninspiring!

We are kicking up the flavors in a huge way by doing a Moroccan-inspired chicken and rice recipe. Best thing is – you can whip this up in little time using common spices and seasonings in your cabinet.  It’s all about pairing different flavors together!  So, grab the allspice that you used this fall when baking delicious pies, and the cumin you sprinkled on that fish/chicken last week and let’s get to cooking up a sweet and savory rice dish.

MOROCCAN CHICKEN & RICE RECIPE

Ingredients for 4 servings:

  • 1 1/2 lb raw chicken breast, cut into chunks
  • spray olive oil
  • 2 tablespoons extra virgin olive
  • 2/3 cup red onion, chopped/diced
  • 1 cup (108g) (brown) basmati rice, uncooked
  • 1 can (245g) chickpeas, rinsed and drained
  • Seasonings:
    • 1 1/2 teaspoon cumin
    • 1 teaspoon paprika
    • 1/2 teaspoon allspice
    • 1/2 teaspoon cayenne (or more/less)
    • add 3 cinnamon sticks or 1 teaspoon cinnamon (optional)
  • 1 1/2 cup low sodium chicken stock
  • ~1/3 cup raisins
  • sea salt & pepper to taste
  •  Garnish
    • fresh parsley
    • lemon juice

 

Steps:

  1. Spray a nonstick skillet with olive oil and set on medium heat.  Toss the chicken into the skillet and cook until the outside is no longer pink and some of the edges are brown, about 6 to 8 minutes. It is ok if the chicken is not entirely cooked, we just want the outside seared.  Set the chicken aside but place the skillet back on the heat.
  2. Add olive oil and red onions to the skillet.  Saute the onions for about 3 minutes until they are brown and somewhat translucent.  Add rice, chickpeas and seasonings to the skillet.  “Bloom” everything together and ensure the rice and chickpeas are completely covered in oil and seasonings.  Cook for about 3 to 5 minutes.
  3. Pour in chicken stock and bring everything to a boil.  Toss in raisins and chicken (and cinnamon sticks) and reduce heat to low-medium.  Cover and cook for about 20 minutes, until the rice is soft, not mushy.
  4. Stir it up, then season to taste with sea salt and pepper.
  5. Garnish with freshly chopped parsley.

Approximate macros for 1 of 4 servings:

480 calories, 49 carbohydrates, 11g fat, 48g protein, 10g fiber, 3g sugar

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Got leftover chicken? Don’t toss it out! Pull it apart, then toss it in this easy, flavorful salad.

EASY ASIAN ORANGE CHICKEN SALAD RECIPE

Ingredients for 4 servings:

  • Salad
    • 1 lb cooked chicken breast, chopped or pulled apart
    • 2 1/2 cups Romaine lettuce, chopped
    • 2 cups coleslaw
    • 1 1/2 cups purple cabbage, shredded
    • 1 cup sugar snap peas (or snow peas)
    • 10oz mandarin oranges (if using the can MUST use oranges in water/liquid, not syrup)
  • Dressing
    • 1 1/2 tablespoon Dijon
    • 2 tablespoons low sodium soy (or lite tamari)
    • 3 tablespoons rice vinegar
    • 1 tablespoon ginger (minced, paste, or pieces)
    • 5 tablespoons peanut oil
    • juice from 1 orange (or half depending on preferences)
    • 1 teaspoon agave (optional but recommended for a little sweetness)
  • Garnish
    • Chow mein noodles for crunch (while these are lower calorie, you should not load up on them)
    • Almond slices for more crunch and to boost heartiness
    • Cilantro for flavor

 

Steps:

  1. In a small bowl or jar, mix together the ingredients for the dressing. Set aside.
  2. Using leftover chicken breast – or your choice of lean protein – cut or pull into pieces.  Set aside.
  3. In a large mixing, add all of the ingredients for the salad.  Add a bit of the dressing and gently toss the salad in the sauce.
  4. Add the salad to a plate, then garnish!

Approximate macros for 1 of 4 servings (without garnish):

361 calories, 12g carbohydrates, 18g fat, 36g protein, 3g fiber, 8g sugar

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Meat doesn’t have all the fun! Try these tasty, miso-inspired vegan kabobs for your next grilling adventure.  The hardest part is not eating all the sauce before you use it.

 

Ingredients for about 8 skewers:

  • 1 eggplant, cut into chunks
  • 3/4 lb butternut squash, cut into chunks
  • 395g extra firm tofu, cut into rectangles**
  • Marinade
    • 4 tablespoons miso paste
      • SUBSTITUTE: 4 tablespoons (56g) tahini  + 2 tablespoons tamari (or low sodium soy sauce)
    • 2 tablespoons lite sodium tamari (or low sodium soy sauce)
    • 1 tablespoon ginger paste
    • 1/2 tablespoon wasabi paste**
    • 2 tablespoons rice vinegar
    • 1 tablespoon apple “honee” (or agave or honey)
    • 2 tablespoons melted coconut oil
  • Garnish:
    • 2 teaspoons sesame seed oil (lightly brush the kabobs with it)
    • fresh cilantro
    • fresh green onion, chopped
    • sesame seeds

(**) – denotes optional ingredient

 

Steps

  1. Fire up the grill to about 375F (or set oven to 420F).
  2. In a bowl add the ingredients for the marinade and whisk together.
  3. Add the vegetables and tofu to a sealable plastic bag and add about 3/4 of the marinade.  Seal the bag (and try to get out as much air as possible).  Gently flip the bag over and over to that all the ingredients are covered in the marinade.  Set aside in the fridge for at least 1 hour.
  4. Add the veggies and tofu to skewers.
  5. Place on the grill and cook for about 12 to 15 minutes, flipping halfway through, to ensure even cooking and grill marks on multiple sides.  Use the remaining marinade to baste the kabobs every 3 to 4 minutes while they cook.
  6. Once you pull them off the grill, add about 2 teaspoons of sesame oil to the remaining marinade, and lightly brush the kabobs so they have a slight sesame flavor.
  7. Garnish and enjoy!

 

Approximate macros for 1 of 8 skewers:

180 calories, 14g carbohydrates, 11g fat, 7g protein, 4g fiber, 5g sugar

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Even though grilling is a year round activity here in Texas, I realize that it’s not the case in other parts of the US, or world for that matter. To that end, I’m officially kicking off summer grilling here in the FMC Kitchen.

Here’s a fail proof recipe that will make you a backyard neighborhood grilling hero at the next cookout.  It combines hearty “meat” of the sea, with hearty “meat” of the land, creating the ultimate surf & turf – beef wrapped scallops!

Texas is known for beef – this is cattle country after all.  For that reason, I’m paying homage to my home state – but really here in Texas we function and think of ourselves as a separate country – by using beef bacon.  Beef bacon is pretty darn tasty, with salty, crispy edges just like the popular pork bacon that everyone loves.

But not to worry if you cannot find beef bacon in your local grocery store.  This recipe works well with turkey bacon and regular pork bacon as well.

Just make sure that whatever bacon you purchase to wrap these juicy creatures of the sea, that it is uncured, nitrate free and natural – from leg/thigh meat.

I paired this summer treat with a delicious mighty green salad. Since this recipe was a little higher in fat than normal, I opted for a hearty lower carbohydrate compliment, a green salad full of asparagus, peas, arugula and mache rosettes just sounded (and tasted) like a winner!

green salad bacon scallops

BBQ SCALLOPS RECIPE

Ingredients for 8 wrapped jumbo scallops:

  • 1 lb jumbo scallops, about 8
  • 8 slices of beef bacon
    • substitutes: turkey bacon, pork bacon
  • BBQ paste:
    • 1 1/4  tablespoon extra virgin olive oil
    • 2 heaping teaspoons smoked paprika
    • 1 tablespoon coconut sugar
  • Garnish
    • chopped cilantro
    • sea salt & pepper
  • Utensils
    • wooden skewers, flat recommended

 

Steps:

  1. Fire up the grill (or oven).  I got my grill to 375F.  You want it hot enough to crisp the edges of the bacon after a few minutes.
  2. Place wooden kabob skewers in water.  They should soak for at least 20 minutes before placing on the grill in order to mitigate the risk of them burning or catching fire.
  3. Wrap a piece of (your choice of) bacon around a jumbo scallop.  Skewer it with the wooden kabob stick.  Repeat for the remaining scallops.  Note: I recommend putting no more than 3 wraps on each skewer since you don’t want the kabobs sticks breaking under the weight once you begin handling it.
  4. Mix together the ingredients for the paste, then lightly brush it on the kabob sticks.  And if you want to avoid adding more oil, you can spray the kabobs with olive oil and then dust them with the ingredients instead.  Choice is yours!
  5. Place the kabobs on the grill and cook for about 8 minutes, then flip them over.  Cook for an additional 8 – 10 minutes, or until the outside edges of the bacon get crispy!
  6. Remove the scallops from the grill/heat, allow them to slightly cool, then garnish.
  7. Remove the scallops from the kabobs and enjoy with the green salad!

 

Approximate macros for 1 of 8 wrapped scallops using BEEF bacon:

79 calories, 2g carbohydrates, 4g fat, 8g protein, 0g fiber, 2g sugar

Approximate macros for 1 of 8 wrapped scallops using TURKEY bacon:

84 calories, 2g carbohydrates, 4g fat, 11g protein, 0g fiber, 2g sugar

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This salad packs quite a punch when it comes to flavor – it’s pungent, yet mild, and peppery and spicy yet still sweet.  It’s essentially all of the things that I love about Texas cuisine.

One of my (ongoing) personal food challenges is to create recipes based off of seasonal and regional ingredients.  That’s why I love the beginning of summer here in Dallas – there’s a great mix of late spring and early summer vegetables and fruits to choose from.

But sometimes recipes are best when you don’t have to choose – you essentially select them all, then toss them in a bowl to bring everything together. The following green salad ingredients are based off what grows here in Texas, so feel free to change up the recipe based off your location in the world!

 

 

GREEN SUMMER SALAD RECIPE

Ingredients for 6 servings:

  • 1 bundle (~230g) thick asparagus, chopped
  • 1 1/2 cup frozen peas
  • 2 cups mâche rosettes
    • substitute: chopped bok choy or boston lettuce
  • 2 cups (baby) arugula
  • 1/2 cup cilantro, roughly chopped**
  • avocado slices**
  • sea salt & pepper to taste
  • Dressing:
    • 1 1/2 tablespoon extra virgin olive oil
    • juice from 1/2 large pink grapefruit (ruby red), about 1/4 cup
      • substitutes: orange, lemon, lime
    • 1 heaping tablespoon Dijon mustard
    • 1/2 tablespoon Worcestershire sauce
    • 1 1/2  tablespoon apple cider vinegar
    • sea salt & pepper to taste

(**) – optional ingredients

Steps:

  1. Bring a pot of water to a boil.
  2. Add asparagus and frozen peas.  Boil for 6 to 8 minutes, then immediately remove the veggies from the water and place them in a bowl filled with ice water.  This will stop the veggies from cooking and help preserve the vibrant green color.
  3. Mix together the ingredients for the dressing in a small bowl and season to taste with sea salt & pepper (if needed).
  4. In a large bowl, add all the ingredients for the salad, including the chilled asparagus and peas.  Add the dressing and gently toss the salad in the dressing.
  5. Garnish and season to taste with sea salt & pepper.
  6. Enjoy!

Approximate macros for 1 of 6 servings (without optional ingredients):

84 calories, 8g carbohydrates, 4g fat, 4g protein, 3g fiber, 4g sugar

 

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The summer is coming and so is the heat!

Staying hydrated helps you function at your best and keeps you on the regular. :)  Also, hydration helps you know the difference between thirst and hunger, making it easier to “smarter” and wiser eating choices.

Juicing is a proven and delicious way to stay hydrated! As part of my ongoing partnership with my friends from Kohl’s where I get to independently test the latest kitchen gadgets from their large suite of products, I wanted to share this amazing masticating slow juicer by Kuvings.

Kitchen products are an investment.  Think of them less as a financial investment and more so as investments in your health and wellness.  To that end, you need to be wise and purchase high quality products.

I’ve purchased several regular juicers at the $50-$100 price point.  While they minimally did the job, they would end up breaking after about 6 to 7 months…and they were very loud!  If you add up the repeat investment in the same product, you essentially arrive at (and often surpass) what it would have cost you for the higher quality product.

When I made the investment in a slow juicer like this Kuvings, the experience was night and day.  Not only was the quality of juice better – very little (to no) separation of juice water and the pulp, but also the pulp itself was richer and thicker, inspiring other ways to use leftovers in my diet.  Plus, in my experience, high quality products last MUCH longer and often come with extended warranties so you can make the investment with some comfort in the back of your mind that you’ll be taken care of should something happen.

sweet red juice & juice pulp muffins

Purchase this Kuvings Masticating Slow Juicer now from Kohl’s.

OVERALL THOUGHTS

  • JUICING
    • Does a fantastic job of crushing the vegetables and fruits to maximize the amount of juice from the ingredients.
    • Minimal separation of “juice water” and pulp.
  • DESIGN
    • Not a counter-space saver. It has a long design so it may be challenging to keep on the counter as a daily item.
    • Many parts – about 7.  While it’s relatively easy to clean, you must be careful not to misplace some of the smaller parts needed for the juicer to function.
    • Very quiet compared to other juicers
  • PRICE
    • Very competitive price given the quality of the juice.  Comparable to others in the slow juicing space.
  • BOOM
    • Is it practical? Yes.
    • Are there other uses beyond just drinking juice? Yes.  Besides using the dried pulp in recipes, slow juicers can also make various nut milks such as almond and cashew, and then you can use the leftover pulp in sauces and breads.
    • Will this product help further your wellness goals? Yes.

 

SWEET RED JUICE RECIPE

Benefits:

  • Rich in antioxidants and a host of vitamins for skin and overall health
  • Improved blood flow
  • Increase in nitric oxide molecules which help allow more oxygen flow and lower blood pressure, great for exercising
  • Immune defense
  • Combating inflammation

Ingredients for 16oz juice:

  • 1 cup kale
  • 2 medium carrots
  • 2 small red apples
  • 1 large beet
  • 1-inch ginger
  • Optional:
    • Squeeze in fresh lemon juice to taste at the end

Steps:

  1. First juice kale.
  2. Then alternate between juicing carrot, apples, beet and ginger.
  3. Enjoy!

 

 

SWEET RED JUICE PULP BREAD RECIPE

Ingredients for 8 large muffins:

  • Dry ingredients:
    • 1 1/2 cup oat flour
    • 1/2 cup coconut sugar (or 2g Stevia in the raw)
    • 1 tablespoon cinnamon
    • 2 teaspoons turmeric
    • 1/2 teaspoon baking powder
    • 1/2 teaspoon baking soda
  • Wet ingredients:
    • 2 eggs
    • 1 egg white
    • 1/3 cup coconut oil (melted)
    • 1/2 cup unsweetened almond milk
    • 1 1/2 cup juice pulp
  • Garnish (optional)
    • raw cane sugar

Steps:

  1. Set oven to 400F.
  2. In a large bowl, mix together dry ingredients.
  3. In a separate smaller bowl, ONLY beat eggs, egg white and coconut oil.
  4. Add wet ingredients to the dry ingredients and fold everything together.  Then, slowly pour in almond milk and juice pulp.
  5. Gently fold everything together so that it is thoroughly mixed.  If mixture is too wet, add tablespoons of oat flour until thickens.  If mixture is too dry, add tablespoons of almond milk until loosens.
  6. Spray a regular sized muffin pan with nonstick baking spray.
  7. Evenly divide the batter among the muffin cups.
  8. Sprinkle raw cane sugar on top then bake for 25 minutes, or until the top is golden/brown and a toothpick comes out clean when the muffin/bread is pierced.

Approximate macros for 1 of 8 large muffins:

260 calories, 31g carbohydrates, 12g fat, 7g protein, 3g fiber, 14g sugar

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Whether you’re preparing this for meal prep or for snacking, these meatballs are a tasty and calorie-conscious treat!

 

CHICKEN TERIYAKI MEATBALL RECIPE

Ingredients for 15 meatballs:

  • 1 1/4 lb ground chicken breast
  • 1/2 cup chopped green onion
  • 1/2 tablespoon garlic powder
  • 1 tablespoon ginger powder
  • Stir-fry
    • 1 red bell pepper, chopped
    • 2 carrots, chopped
    • 2 celery stalk, chopped
    • 2 cups broccoli florets, raw
  •  Sauce
    •  1/2 cup Bragg liquid aminos (or low sodium soy)
    • 1/3 cup + 2 tablespoons rice vinegar
    • 1 tablespoon minced garlic
    • 2 tablespoons ginger (paste or minced)
    • 1 1/2 tablespoons fish sauce
    • sriracha to taste
    • fresh lime juice to taste (optional)
    • 1 tablespoon arrowroot starch
  • Garnish
    • sesame seeds
    • fresh lime

 

Steps:

  1. Set oven to 410F.
  2. Mix together all of the ingredients for the meatballs in a bowl.  Using a food scale, carefully measure out each meatball, about 1.5 oz each.  Roll it up in your hands and place it in a lightly greased muffin pan (recommended) or a baking sheet (lined with parchment paper or foil).
  3. Bake the meatballs in the oven for no more than 10 minutes, overcooking will dry them out which is what you want to avoid with meal prep recipes.
  4. Mix together the ingredients for the sauce WITHOUT the arrowroot starch and set aside.
  5. Spray a (nonstick) skillet with olive oil and set on medium-high heat.  Once the skillet is hot, toss in carrots, bell pepper and celery.  Sear the veggies so that the edges are brown, about 3 to 5 minutes, careful not to overcook because you want them to have some crunch.
  6. Reduce the heat to low-medium, then add the arrowroot starch to the sauce.  Mix together and then pour into the skillet.  As soon as the sauce is added, it will begin to thicken so be sure to stir so that it does not become slimy.
  7. Add the meatballs and the chopped broccoli florets and fold the ingredients into the sauce, to ensure even coating.  Cook for about 3 to 5 minutes.
  8. Garnish with fresh lime and sesame seeds.
  9. Enjoy immediately with a complex carbohydrate such as brown rice or quinoa, or you can evenly divide into meal prep containers.

 

Approximate macros for 1 of 5 servings (without rice):

215 calories, 18g carbohydrates, 3g fat, 27g protein, 3g fiber, 12g sugar