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RECIPE OF THE WEEK: PROTEIN OVERNIGHT OATS

This week enjoy protein overnight oats. A fast easy meal you can prep the night before to get your day started off right!

Prep Time: 10 Mins               Total: 10 Mins           Servings = 1  

Calories: 466kcal   Carbohydrates: 54g   Protein: 30g   Fat: 14g    

Ingredients/ Equipment:

  • ½ cup old fashioned rolled oats
  • ¾ cup unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder
  • ½ Tablespoon chia seeds
  • ½ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ½ cup fresh berries, for topping
  • ½ Tablespoon almond butter, for topping

Directions:

  • Combine all ingredients except the toppings in a small container.
  • https://e68ed46471767b83931d171eaea4f8d4.safeframe.googlesyndication.com/safeframe/1-0-45/html/container.html Cover container with a lid and place in the fridge overnight (or at least 1-2 hours).
  • Bring out of the fridge in the morning and stir. You’ll notice that the protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk or water before serving.
  • Top with toppings of your choice and enjoy. I used ½ cup blueberries and ½ Tablespoon almond butter for the nutrition facts on these

Recipe can be found at eatingbirdfood here!

RECIPE OF THE WEEK: CAPRESE CHICKEN

This week enjoy caprese chicken. This simple but tasty dish is an excellent meal idea for your summer dinners!

Prep Time: 15 Mins               Total: 25 Mins           Servings = 4-6

Calories: 383kcal   Carbohydrates: 8g   Protein: 32g   Fat: 24g    

Ingredients/ Equipment:

Marinated Tomatoes:

  • 2 cups cherry tomatoes, halved
  • 2 Tbsp. olive oil
  • 2 Tbsp. prepared pesto
  • 1 Tbsp. balsamic reduction, plus more for serving
  • Kosher salt and black pepper

Chicken:

  • 2 Tbsp. olive oil
  • 2 Tbsp. salted butter
  • 6 chicken cutlets (1 1/4 to 1 1/2 lbs.)
  • Kosher salt and black pepper
  • 6 large basil leaves, plus more for serving
  • 6 slices fresh mozzarella
  • Sliced ciabatta bread, toasted, for serving

Directions:

  1. Preheat the oven to broil. 
  2. For the marinated tomatoes: In a small bowl, toss the tomatoes with the oil, pesto, and balsamic reduction. Season with a pinch of salt and pepper, and set aside. 
  3. For the chicken: In a large skillet, heat the oil and butter over medium-high heat. Season the chicken with salt and pepper, and add to the skillet. Cook until golden and just cooked through, about 3 minutes per side. Top each piece of chicken with a large basil leaf and a slice of fresh mozzarella. Transfer to the broiler, and cook until the mozzarella is melted, 2 to 3 minutes. 
  4. Remove the skillet from the oven. Top with the marinated tomatoes, making sure to not to completely cover the chicken. Drizzle over some balsamic reduction, and top with more basil. Serve with toasted ciabatta.

Find the recipe on thepioneerwomen here!

RECIPE OF THE WEEK: CHICKPEA SALAD WITH SMASHED CUCUMBERS

This week enjoy chickpea salad with smashed cucumbers. This tasty light refreshing side dish would be perfect for an afternoon BBQ!

Total: 25 Mins    Servings = 4-6

 Calories: 156kcal   Carbohydrates: 22g   Protein: 5g   Fat: 7g    

Ingredients/ Equipment:

  • 12 oz. Persian cucumbers
  • Kosher salt and pepper
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. honey
  • 2 Tbsp. olive oil
  • 1 Tbsp. capers, drained and roughly chopped
  • 1/4 tsp. dried oregano
  • 1/2 very small red onion, finely chopped
  • 1 jalapeño, seeded and finely chopped
  • 1 15-ounce can chickpeas, rinsed
  • 12 oz. mixed cherry and grape tomatoes (halved or sliced)
  • 1/2 cup flat-leaf parsley, chopped
  • Crumbled feta cheese, for serving

Directions:

  1. Step 1With side of chef’s knife, bash cucumbers slightly to crush, halve lengthwise, then cut each into 4 to 6 chunks. Transfer cucumbers to bowl and toss with 2 tsp salt. Let sit 10 minutes.
  2. Step 2Meanwhile, in large bowl, whisk together lemon juice and honey to dissolve. Whisk in oil, capers, oregano, and 1/4 teaspoon each salt and pepper. Add onion, jalapeño, and chickpeas and toss to combine. Let sit at least 10 minutes. 
  3. Step 3Transfer cucumbers to colander and rinse, then shake off as much water as possible. Add to bowl with dressing, along with tomatoes and parsley, and toss to combine. Serve topped with feta if desired.

Recipe can be found at goodhousekeeping here!

RECIPE OF THE WEEK: WHITE CHICKEN CHILI

This week enjoy white chicken chili! This super easy high protein meal is great when you want that perfect cozy tasty dinner!

Prep Time: 15 Mins    Total: 50 Mins    Servings = 6-8

 Calories: 416kcal   Carbohydrates: 29g   Protein: 37g  Fat: 14g    

Ingredients/ Equipment:

  • 1 Tbsp. neutral oil
  • 1 medium yellow onion, chopped
  • 1 jalapeño, seeded, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 tsp. dried oregano
  • 1 tsp. ground cumin
  • 3 boneless, skinless chicken breasts, cut into thirds
  • 5 cups low-sodium chicken broth
  • 2 (4.5-oz.) cans green chiles
  • Kosher salt
  • Freshly ground black pepper
  • 2 (15-oz.) cans white beans, drained, rinsed
  • 1 1/2 cups frozen corn
  • 1/2 cup sour cream
  • 1 avocado, thinly sliced, for serving
  • 1/4 cup chopped fresh cilantro, for serving
  • 1/4 cup crushed tortilla chips, for serving
  • 1/4 cup shredded Monterey Jack, for serving

Directions:

  1. In a large pot over medium heat, heat oil. Add onion and jalapeño and cook, stirring, until softened, about 8 minutes. Add garlic, oregano, and cumin and cook, stirring, until fragrant, about 1 minute. Add chicken, broth, and chiles; season with salt and pepper. Bring to a boil, then reduce heat and simmer, uncovered, until chicken is tender and cooked through, 10 to 12 minutes. Transfer chicken to a plate and shred with 2 forks. 
  2. Add beans to pot and bring to a simmer. Cook, smashing about one-quarter of beans with a wooden spoon, until slightly thickened, about 10 minutes. Add corn and shredded chicken and cook, stirring, until heated through, about 1 minute more. Remove from heat and stir in sour cream.
  3. Ladle chili into bowls. Top with avocado, cilantro, chips, and cheese.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: GRILLED FENNEL- RUBBED PORK CHOPS & APRICOTS

This week enjoy grilled fennel-rubbed pork chops. This flavorful dish is a quick and easy meal to make, especially as the weather gets warmer!

Prep Time: 25 Mins  Total: 25 Mins   Servings = 4

 Calories: 272kcal   Carbohydrates: 13g   Protein: 27g  Fat: 13g    

Ingredients/ Equipment:

  • 2 teaspoons coriander seeds
  • 2 teaspoons fennel seeds
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon brown sugar
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 4 thin-cut bone-in pork chops (about 1 1/2 pounds total)
  • 8 firm ripe apricots or 4 nectarines, halved and pitted
  • ¼ cup crumbled feta cheese
  • 2 tablespoons chopped fresh mint

Directions:

  1. Preheat grill to medium-high.
  2. Toast coriander and fennel seeds in a small dry skillet over medium heat until fragrant, about 1 minute. Coarsely grind in a spice grinder or mortar and pestle. Transfer to a small bowl and stir in oil, brown sugar, salt and pepper. Coat both sides of pork chops with the mixture.
  3. Oil the grill rack. Grill the pork chops until an instant-read thermometer inserted into the thickest part without touching bone registers 145 degrees F, 2 to 3 minutes per side. Grill apricots (or nectarines) on the coolest part of the grill, turning occasionally, until tender, about 4 minutes total. Transfer the pork chops and fruit to a serving dish and let rest for 5 minutes. Serve topped with feta and mint.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: HONEY GARLIC CHICKEN AND GREEN BEANS

This week enjoy some garlic chicken and green beans. This high protein meal is extremely tasty, super easy to make, and easy to store!

Prep Time: 10 Mins  Cook Time: 20 Mins   Total: 30 Mins   Servings = 4

 Calories: 382kcal   Carbohydrates: 24.8g   Protein: 38.1g  Fat: 10.9g    

Ingredients/ Equipment:

  • 1 to 1 1/2 lbs boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 Tbsp arrowroot powder, or cornstarch
  • 1/2 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 Tbsp olive oil, divided
  • 12 oz green beans, trimmed
  • 1/4 cup green onions , chopped
  • Sesame seeds, optional garnish

For the Honey Garlic Sauce:

  • 1/4 cup chicken broth
  • 3 Tbsp low-sodium soy sauce
  • 1/4 cup honey
  • 4 cloves garlic, minced
  • 1/2 tsp grated ginger, (or 1/4 tsp ground ginger)
  • 2 tsp arrowroot powder, or cornstarch

Directions:

  • Cut the chicken into 1-inch cubes. Mix together 1 tablespoon of arrowroot powder, garlic powder, onion powder, salt and pepper then toss with the chicken making sure each piece is lightly coated.
  • In a large skillet over medium-high heat, drizzle 1 tablespoon of olive oil to coat the pan.  Once the pan is hot, add the chicken pieces in an even layer.  Season with salt and pepper and cook until lightly browned, about 4 to 5 minutes, stirring the chicken as needed.  Once the chicken is cooked, transfer to a plate and set aside.
  • Drizzle another tablespoon of olive oil onto the hot skillet, add the green beans and season with a little salt and pepper.  Saute the green beans for about 6 minutes until they start to get a little char and are tender, but still crisp.  We don’t want floppy green beans! 
  • https://6424fb8de6e627bea47dbadbdcad9e2f.safeframe.googlesyndication.com/safeframe/1-0-44/html/container.html While things are cooking, whisk together the chicken broth, soy sauce, honey, garlic and ginger in a small bowl. Separately, whisk together 2 teaspoons arrowroot powder (or cornstarch) along with 2 teaspoons of water and mix until smooth. Set aside.
  • Once the green beans are nice and tender, add the chicken back into the pan and mix together.  Pour the honey garlic sauce over top, add in the arrowroot mixture to help thicken up the sauce, and stir well making sure everything is coated. Bring the sauce to a boil then turn down the heat and let everything simmer until the sauce has thickened up and everything is incorporated. 
  • Top with sliced green onions (aka scallions) and some sesame seeds. Serve over rice and enjoy!

Original recipe can be found at eatyourselfskinny here!

RECIPE OF THE WEEK: MEAL PREP TURKEY MEATBALLS & ZOODLES

This week enjoy meal prep turkey meatballs and zoodles! A quick high protein meal that is great for meal prepping!

Prep Time: 10 Mins   Cook Time: 20 mins   Total: 30 Mins   Serving = 4

Calories: 311kcal    Carbohydrates: 14g    Protein: 30g    Fat: 15g    

Ingredients/ Equipment:

  • 4 medium Zucchini, spiralized
  • 2 Cups Marinara Sauce
  • 2 Tbsp Freshly Grated Parmesan Cheese
  • 2 Tbsp Freshly chopped parsley, to garnish

For The Meatballs:

  • 1 1/2 lbs Ground Turkey
  • 1/4 Cup Freshly grated Parmesan cheese
  • 1 Egg
  • 1 Tbsp Italian seasoning
  • 1/4 Tsp Chili Flakes
  • Sea Salt and freshly ground black pepper, to taste

Directions:

  1. Preheat oven to 400 degrees F and line a sheet pan with parchment paper.
  2. In a large mixing bowl, add all meatballs ingredients and stir until well combined. Take spoonfuls of the mixture add roll it between your palms to create the meatballs.
  3. Place meatballs into the prepared baking sheet and bake for 15-18 minutes, or until cooked through and golden brown on the sides.
  4. Divide the zoodles among 4 meal prep containers. Top with marinara sauce, meatballs, parmesan and garnish with fresh chopped parsley.

Original recipe can be found at healthyfitness here!

RECIPE OF THE WEEK: BRAISED CHICKEN THIGHS WITH OLIVE, ORANGE, & FENNEL

This week enjoy braised chicken thighs with olive, orange, and fennel. This low-carb, high protein, healthy meal is a nutrient dense dish that tastes great too!

Prep Time:25Mins Additional Time: 40 mins Total:1hr 5 Mins Serving = 4 Servings 

Calories: 311kcal    Carbohydrates: 14g    Protein: 30g    Fat: 15g    

Ingredients/ Equipment:

  • 4 teaspoons fennel seeds
  • 4 large bone-in, skinless chicken thighs (1 3/4-2 lbs. total), trimmed
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 tablespoon olive oil
  • 1 medium onion, chopped (1 cup)
  • 4 cloves garlic, minced
  • ? teaspoon crushed red pepper
  • 2 teaspoons orange zest
  • ½ cup orange juice
  • 1 (15 ounce) can no-salt-added diced tomatoes
  • 1 bay leaf
  • 2 tablespoons coarsely chopped pitted Kalamata olives

Directions:

  1. Place fennel seeds on a cutting board and crush with the bottom of a small saucepan. Set aside.
  2. Season chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning as needed, until browned all over, 5 to 7 minutes total. Transfer to a plate.
  3. Add onion to the pan and cook, stirring often, until softened and starting to brown, 3 to 5 minutes. Add garlic, crushed red pepper, and the crushed fennel seeds; cook, stirring, until fragrant, 30 to 60 seconds. Add orange juice and bring to a simmer. Cook for 1 minute. Add tomatoes and bay leaf; return to a simmer. Cook for 1 minute, mashing the tomatoes with a potato masher.
  4. Return the chicken and any accumulated juices to the pan. Adjust heat to maintain a simmer. Partially cover the pan; cook until the chicken is tender and an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers at least 175 degrees F, 40 to 45 minutes. Discard the bay leaf. Stir in olives and orange zest.

Original recipe can be found at https://www.eatingwell.com/recipe/279117/braised-chicken-thighs-with-olive-orange-fennel/