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RECIPE OF THE WEEK: HIGH PROTEIN PASTA

This week enjoy high protein pasta. A super healthy twist on your traditional pasta dish will have you crushing your macro goals!

Prep Time: 10 min   Cook Time: 20 mins   Total: 30 mins   Servings = 4    

Calories: 543 kcal     Protein: 60 g   Carbohydrates: 48 g      Fat: 16 g  

Ingredients/ Equipment:

  • 8 ounces high protein pasta such as Banza
  • 1 tablespoon olive oil or neutral cooking oil of choice
  • 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
  • 1 tablespoon Cajun seasoning
  • 1 teaspoon Italian seasoning
  • 1 (16-ounce) container low-fat cottage cheese 2 cups
  • ½ cup grated Parmesan cheese plus additional for serving
  • ½ cup milk I used 2%
  • 1 garlic clove roughly chopped, about 1 teaspoon
  • ½ cup chopped sun-dried tomatoes; pat dry if packed in oil; if dehydrated cover with boiling water to rehydrate, then drain and pat dry
  • 2 cups spinach roughly chopped or torn
  • ½ cup chopped fresh basil

Directions:

  • Bring a large pot of salted water to a boil. Cook pasta according to al dente according to package instructions. RESERVE 1 CUP OF THE PASTA COOKING LIQUID (don’t forget!), then drain. Rinse the pasta well so it doesn’t become gummy (if using regular wheat/semolina pasta, no need to rinse it).
  • Meanwhile, heat the oil in a large skillet over medium-high. Add the chicken, Cajun seasoning, and Italian seasoning. Stir to combine, then saute the chicken until golden on all sides and cooked through, about 4 minutes. Turn off the heat.
  • In a blender or food processor, combine the cottage cheese, Parmesan cheese, milk, and garlic. Blend until smooth.
  • To the pan with the chicken, add the cooked noodles and sundried tomatoes. Pour the cottage cheese sauce over the top. Warm gently over low, thinning with the reserved pasta water if needed.
  • Stir in the spinach a few handfuls at a time, allowing it to wilt. Sprinkle with basil and enjoy hot with additional Parmesan to taste.

You can find the full recipe at https://www.wellplated.com/high-protein-pasta/#wprm-recipe-container-164975

RECIPE OF THE WEEK: HEALTHY VEGETABLE SOUP

This week enjoy healthy vegetable soup. A perfect healthy meal to enjoy while the weather is so frigid!

Prep Time: 8 min   Total: 8 mins   Servings = 3 qt.    

Calories: 473 kcal     Protein: 20 g   Carbohydrates: 62 g      Fat: 12 g  

Ingredients/ Equipment:

  • 2 Tbsp. olive oil, plus more for serving
  • 2 carrots, chopped
  • 2 pieces celery, chopped
  • 1 medium yellow onion, chopped
  • 1 sweet potato (about 8 oz.), peeled and diced
  • 1 tsp. kosher salt, divided
  • 4 cloves garlic, chopped
  • 6 cups vegetable broth
  • 1 (14.5-oz.) can crushed tomatoes
  • 1 (8.75-oz.) can corn, drained
  • 1 1/2 cups frozen, cut green beans
  • 1 medium zucchini, chopped
  • 1 (15-oz.) can cannellini beans, drained and rinsed
  • 2 tsp. Italian seasoning
  • 1 (5-oz.) bag baby spinach
  • 1/2 tsp. black pepper, to taste

Directions:

  1. Heat a large Dutch oven over medium-high heat. Add the olive oil, then carrots, celery, onion and sweet potato. Season with 1/2 teaspoon salt. Cook 8 to 10 minutes, until slightly softened. Add the garlic and cook 2 more minutes. 
  2. Add the stock, tomatoes, corn, green beans, zucchini, cannellini beans, and Italian seasoning. Return to a simmer, then reduce heat to medium. Cook at a low simmer, stirring occasionally, until the zucchini and green beans are tender, 12 to 15 minutes. Add the spinach and stir to wilt.
  3. Season with the remaining 1/2 teaspoon salt and black pepper. Serve in bowls drizzled with more olive oil.

You can find the full recipe at thepioneerwomen here!

RECIPE OF THE WEEK: EASY BREAKFAST EGG MUFFINS

This week enjoy easy breakfast egg muffins. A great healthy low-carb, high protein fast breakfast that the whole family will enjoy!

Prep Time: 15 min   Cook Time: 25 mins     Total: 40 mins   Servings = 12    

Calories: 134 kcal     Protein: 9 g   Carbohydrates: 3 g      Fat: 10 g  

Ingredients/ Equipment:

Egg Base:

  • 12 large eggs
  • kosher salt and freshly ground black pepper, to taste

Broccoli, Bacon & Cheddar:

  • 4 cups broccoli florets
  • 3 slices bacon
  • 1 cup grated cheddar cheese
  • ¼ cup chives, finely sliced

Directions:

Egg Base (Same For All Flavors):

  • Add the 12 eggs to a large 4-cup measuring cup and season with salt and pepper. Whisk the eggs until fluffy.

Broccoli, Bacon & Cheddar:

  • Slice the bacon into ½-inch thick pieces. Add to a saute pan over medium heat, stirring frequently and cook until crispy. Use a slotted spoon to remove the bacon to a paper towel.
  • Fill a pot with 1-inch of water and bring it to a boil. Insert a steamer basket, then add the broccoli florets. Cover with a lid and cook for 5 to 6 minutes. Remove the steamer basket and broccoli, and let cool for a couple of minutes. Then dice the broccoli into small pieces.
  • Fill the muffin tray about half full with pieces of broccoli, bacon, and cheddar cheese. Sprinkle with chives. Then fill with egg mixture about 90% full and bake at 350°F for 20 to 25 minutes.
  • Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

You can find the full recipe at downshiftology here!

RECIPE OF THE WEEK: HIGH-PROTEIN PEANUT BUTTER BANANA OVERNIGHT OATS

This week enjoy high protein peanut butter overnight oats. This high protein recipe is a perfect meal to meal prep for the following morning!

Prep Time: 10 min   Cook Time: 4 hours     Total: 4 hours 10 mins   Servings = 2     

Calories: 406 kcal     Protein: 19.4 g   Carbohydrates: 55.3 g      Fat: 14.6 g  

Ingredients/ Equipment:

  • 1 large ripe banana, mashed
  • 1 1/4 cups almond milk (or milk of choice)
  • 1 (5 oz) cup vanilla siggi’s yogurt (or sub plain)
  • 1 cup gluten free rolled oats
  • ½ teaspoon cinnamon
  • 1 tablespoon chia seeds
  • 2 tablespoons peanut butter, plus more if you want layers
  • To make it pretty/for garnish:
  • Banana slices

Directions:

  • Add mashed banana, almond milk and siggi’s yogurt to a large bowl and stir together until well combined and creamy. Stir in oats, cinnamon, chia seeds and peanut butter. Then cover and place in the fridge for 4 hours or overnight.
  • Once ready to serve, divide between two 12 ounce mason jars, layering peanut butter and extra banana slices in the middle, if you’d like.
  • Top each overnight oat serving with 1 tablespoon of peanut butter and a few extra banana slices, if desired. If you like crunch, add extra chia seeds and/or chopped peanuts on top.

You can find the full recipe at ambitiouskitchen here!

RECIPE OF THE WEEK: HIGH-PROTEIN M&M CHRISTMAS COOKIES

This week enjoy some high-protein M&M Christmas cookies. A great way to enjoy your Christmas cookies in a healthy and tasty way!

Prep Time: 10 min   Additional: 1hr 37 mins     Total: 1hr 47 mins Servings = 4 Large Cookies    

Calories: 130 kcal     Protein: 8 g   Carbohydrates: 11 g      Fat: 6.5 g  

Ingredients/ Equipment:

  •  31g Vanilla Whey/Casein Blend Protein 
  •  28g Oat Flour
  •  10g Almond Flour
  •  1/2 tsp Baking Soda
  •  30g Brown Sugar Substitute 
  •  28g (2 Tbsp) Light Butter- I use Country Crock Original Spread
  •  1 tsp Vanilla Extract
  •  20g (1 Tbsp) Canned Pumpkin
  •  Pinch of Salt
  •  14g M&M’s 

Directions:

  1. In a large bowl, mix together the butter, canned pumpkin, vanilla extract, and brown sugar. Add all of the dry ingredients except for the protein powder and mix it all together until you have a thick paste.
  2. Add your protein powder and mix until you have a thick cookie dough (note that if you substitute a different type of protein powder, this may not turn out as good- see notes below).
  3. Fold in half of the M&M’s, leaving more to add later, and refrigerate the dough for one hour.
  4. After one hour, preheat the oven to 325 degrees F.
  5. Break your cookie dough up into 4 pieces and roll each into a ball. Take your additional M&M’s and press them into the tops of your cookies (if you’re feeling ambitious, you can roll your cookies in M&M’s for maximum deliciousness).
  6. Add to a parchment paper-lined cookie sheet and bake for 7 minutes.
  7. The cookies will seem cakey and undercooked when you remove them from the oven, but allow them to cool for about 30 minutes. After 30 minutes, the cookies will have set and be ready to eat.

You can find the full recipe at cheatdaydesign here!

RECIPE OF THE WEEK: BUFFALO SHRIMP LETTUCE WRAPS

This week enjoy buffalo shrimp lettuce wraps. This low carb healthy dish is a great meal that can make meal prepping a breeze!

Prep Time: 15 min         Total Time: 35 mins         Servings = 4  

Calories: 331 kcal   Protein: 29 g   Carbohydrates: 4 g  Fat: 22 g  

Ingredients/ Equipment:

  • 4 Tbsp. butter
  • 2 garlic cloves, minced
  • 1/4 cup hot sauce, such as Frank’s
  • 1 Tbsp. extra-virgin olive oil
  • 1 lb. shrimp, peeled and deveined, tails removed
  • Kosher salt
  • Freshly ground black pepper
  • 1 head romaine, leaves separated, for serving
  • 1/4 red onion, finely chopped
  • 1 rib celery, sliced thin
  • 1/2 cup blue cheese, crumbled

Directions:

  1. Make buffalo sauce: In a small saucepan over medium heat, melt butter. When melted completely, add garlic and cook until fragrant, 1 minute. Add hot sauce and stir to combine. Turn heat to low while you cook the shrimp.
  2. Make shrimp: In a large skillet over medium heat, heat oil. Add shrimp and season with salt and pepper. Cook, flipping halfway, until pink and opaque on both sides, about 2 minutes per side. Turn off heat and add the buffalo sauce, tossing to coat.
  3. Assemble wraps: Add a small scoop of shrimp to the center of a romaine leaf, then top with red onion, celery, and blue cheese.

You can find the full recipe at delish here!

RECIPE OF THE WEEK: CROCKPOT CREAMY CASHEW CHICKEN

Prep Time: 10 mins      Cook Time: 4 hours     Total Time: 4 hours 10 mins      Serves: 4

Calories: 535 kcal       Protein: 42 g     Carbohydrates:  34 g      Fat: 24 g  

This week enjoy creamy crockpot cashew chicken. A perfect high protein dish that is super flavorful and cozy!

Ingredients

  • 1 pound boneless, skinless chicken breasts or tenders, cut into bite size pieces
  • 2 small potatoes, peeled and cut into 1 inch cubes
  • 1 red bell pepper, sliced
  • 1/2 cup roasted cashews
  • 1/2 of a sweet onion
  • 2 cloves garlic
  • 1 inch knob of fresh ginger, peeled
  • 2 tablespoons Thai red curry paste
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1 1/2 teaspoons kosher of salt, more to taste if nedeed
  • 1 tablespoon fresh lemon juice
  • 2 cups Almond Breeze Almondmilk Cashewmilk Original Unsweetened
  • 1 handful fresh cilantro, chopped, plus more for serving
  • steamed rice + fresh naan, for serving

Instructions

  • Combine the chicken, potatoes and red pepper in the bowl of your crockpot.
  • To a blender or food processor, add the cashews, onion, garlic, ginger, Thai red curry paste, chili powder, cumin, cinnamon, cayenne, a god pinch of salt and lemon juice. Puree the mixture until completely smooth. If needed, add 1/2 cup of Almondmilk Cashewmilk, to help the mixture blend. Pour the paste over the chicken. Add the remaining Almondmilk Cashewmilk. Cover and cook on low for 4-5 hours or on high for 3-4 hours.
  • If the sauce is too thick, add more Almondmilk Cashewmilk to thin it, if the sauce is too thin, crank the heat to high on the crockpot and let cook, UNCOVERED for 20-30 minutes. This will thicken the sauce.
  • When ready to eat, stir in the fresh cilantro. Serve with steamed rice + fresh cilantro and basil…and of course Naan.

Read this recipe at halfbakedharvest here!

RECIPE OF THE WEEK: HERB-ROASTED TURKEY

This week enjoy herb-roasted turkey. A great recipe to try this holiday, This herb-roasted turkey is a perfect center piece for this Thanksgiving’s meal!

Cook Time: 30 min Active Time: 30 mins Additional: 3 hrs Total: 3 hrs 30 mins Servings = 12   

Calories: 172 kcal   Protein: 25 g     Fat: 7 g  

Ingredients/ Equipment:

  •  10- to 12-pound turkey 
  • ¼ cup minced fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided
  • 2 tablespoons neutral oil, such as canola or avocado
  • 2 teaspoons salt
  • 1 teaspoon freshly ground pepper
  • Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1½ cups)
  • 3 cups water, plus more as needed

Directions:

  1. Position a rack in the lower third of the oven; preheat to 475°F.
  2. Remove giblets and neck from turkey cavity and reserve for making gravy. Place the turkey, breast-side-up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, 1 teaspoon salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add water and the remaining 10 herb sprigs to the pan.
  3. Roast the turkey until the skin is golden brown, 45 minutes. Remove from the oven. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast.
  4. Reduce oven temperature to 350°F and continue roasting until an instant-read thermometer inserted into the thickest part of a thigh (without touching bone) registers 165°F, 1 ¼ to 1 ¾ hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.
  5. Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.

You can find the full recipe at eatingwell here!