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RECIPE OF THE WEEK: BAKED COD WITH CHORIZO & WHITE BEANS

This week enjoy baked cod with chorizo and white beans. A great flavorful high protein recipe that creates a rich and smoky dish.

Cook Time: 20 min     Additional Time: 20mins       Total: 40 mins          Servings = 4    

Calories: 293 kcal     Protein: 30 g   Carbohydrates: 18 g      Fat: 8 g  

Ingredients/ Equipment:

  • 1 teaspoon extra-virgin olive oil
  • 1 shallot, finely chopped
  • 2 ounces Spanish chorizo (see Tips) or turkey kielbasa, diced
  • 1 teaspoon chopped fresh thyme
  • 1 pint grape tomatoes, halved
  • ½ cup dry white wine, divided
  • 1 15-ounce can great northern beans, rinsed
  • ½ teaspoon salt, divided
  • 1 1/4 pounds cod, cut into 4 pieces (see Tips)
  • Freshly ground pepper, to taste

Directions:

  1. Preheat oven to 425 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Heat oil in a medium saucepan over medium-high heat. Add shallot, chorizo (or kielbasa) and thyme and cook, stirring, until fragrant, about 1 minute. Add tomatoes and 1/4 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat.
  3. Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of the tomato mixture (about 1/2 cup per fillet). Pour the remaining 1/4 cup wine into the pan and cover the pan with foil. Bake until the fish is just cooked through, 15 to 20 minutes. Serve the fish with the sauce spooned over the top.

You can find the full recipe at eatingwell here!

RECIPE OF THE WEEK: THE ORIGINAL MARRY MY CHICKEN

This week, treat yourself to Marry Me Chicken—a high-protein meal that says it all. Perfect for making your Valentine’s Day extra special.

Prep Time: 10 min            Total: 40 mins          Servings = 4    

Calories: 585 kcal     Protein: 68 g   Carbohydrates: 6 g      Fat: 31 g  

Ingredients/ Equipment:

  • 3 Tbsp. extra-virgin olive oil, divided
  • 4 boneless, skinless chicken breasts
  • Kosher salt
  • Freshly ground black pepper
  • 2 garlic cloves, finely chopped
  • 1 Tbsp. fresh thyme leaves
  • 1 tsp. crushed red pepper flakes
  • 3/4 cup low-sodium chicken broth
  • 1/2 cup finely chopped sun-dried tomatoes
  • 1/2 cup heavy cream
  • 1/4 cup finely grated Parmesan
  • Torn fresh basil, for serving

Directions:

  1. Arrange a rack in center of oven; preheat to 375°. In a large ovenproof skillet over medium-high heat, heat 1 Tbsp. oil. Generously season chicken with salt and black pepper and cook, turning halfway through, until golden brown, about 5 minutes per side. Transfer chicken to a plate.
  2. In same skillet over medium heat, heat remaining 2 Tbsp. oil. Stir in garlic, thyme, and red pepper flakes. Cook, stirring, until fragrant, about 1 minute. Stir in broth, tomatoes, cream, and Parmesan; season with salt. Bring to a simmer, then return chicken and any accumulated juices to skillet.
  3. Transfer skillet to oven. Bake chicken until cooked through and an instant-read thermometer inserted into thickest part registers 165°, 10 to 12 minutes.
  4. Arrange chicken on a platter. Spoon sauce over. Top with basil.

You can find the full recipe at delish here!

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!