Exercise

Ingredients:

• 1 medium head cauliflower, stem removed
• OR 1 package fresh or frozen pre-riced cauliflower
• 3 teaspoons canola oil
• 2 large eggs, lightly beaten (1 egg white, optional)
• 3 cloves garlic, minced 
• One 1-inch piece fresh ginger, peeled and grated 
• 1 cup frozen mixed peas and carrots, thawed 
• 1/4 cup thinly sliced scallions
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons sesame oil 
• Optional add-in for more protein: 2 cooked chicken breasts, diced
• Hot sauce, for serving, optional

Directions:

1. Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until course in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.

1a. If you’re using pre-riced cauliflower move to step 2.

2. Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.

3. As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with hot sauce and additional soy sauce if desired.

Nutrition Information:

Yield: 4 servings, Serving Size: 1 1/3 cup

Amount per Serving:

• Calories: 108
• Total Fat: 3g
• Sodium: 868mg
• Carbohydrates: 14g
• Fiber: 6g
• Protein: 9g

Find the original recipe from Once Upon a Chef here!

Ingredients

• 2, 15 oz canned chickpeas drained and rinsed (about 3 cups)
• 1 red bell pepper chopped
• 1 cup chopped cherry tomatoes
• 1 cup chopped cucumbers
• ½ cup crumbled feta cheese
• ½ cup fresh basil and/or parsley
• ¼ cup chopped red onion
• ¼ cup kalamata olives
• ¼ teaspoon sea salt
• ¼ teaspoon pepper
• Dressing
• 2 Tablespoons red wine vinegar
• juice of 1 lemon about 3 Tablespoons
• 2 small garlic cloves minced
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup olive oil

Instructions

• Make dressing: place all ingredients for the dressing except olive oil. Blend and then slowly add in olive oil while blending on low. You can also do this with an immersion blender. Set aside.
• Prep salad: Add all ingredients into a large bowl and toss. Add dressing and toss again. Serve immediately or let the salad chill in the fridge before serving.

Nutrition

Serving: 1/6 of recipe | Calories: 388kcal | Carbohydrates: 37g | Protein: 16g | Fat: 21g

Read the original recipe from Eating Bird Food here!

Ingredients

• 16 large eggs beaten
• 1 1/2 lb ground turkey
• 2 tbsp avocado oil
• 1/2 onion diced
• 1 green bell pepper diced
• 2 green onion finely sliced
• 1 can 14 oz artichoke hearts, chopped
• 2 cups packed fresh baby spinach, plus extra for the top
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp oregano
• salt and pepper

optional

• cheese (ex, fresh parmesan and goat cheese)

Instructions

1. Preheat your oven to 375 degrees Fahrenheit.
2. Heat the oil in a sauté pan on medium heat. Add the onion and bell pepper and give it a quick stir. Add the ground turkey and use a large spoon to break up the turkey.
3. Add the spices, salt and pepper and stir to combine everything. Cook for approximately 10 minutes, or until there’s no liquid in the pan and the meat is cooked through and browned.
4. Add the spinach to the meat mixture and stir for 1-2 minutes or until the spinach just starts to wilt.
5. Transfer the meat to a 9×13-inch casserole dish and evenly cover the bottom. Top with the artichoke hearts and beaten eggs. Optional: you can add some cheese at this stage.
6. Sprinkle the green onion and a handful of spinach on top.
7. Cook the casserole in the oven for 40-45 minutes, or until cooked through.
8. Before serving, garnish with parmesan cheese (optional) and an extra sprinkle of pepper.

Nutrition

Calories: 184.7kcal | Carbohydrates: 6.2g | Protein: 13.9g | Fat: 11.7g 

Find the original recipe from Down Shiftology here!

You can cook it on one pan in the oven in an hour or less!

 Prep Time: 15 minutes

 Cook Time: 1 hour

 Total Time: 1 hour 15 minutes

 Servings: 6

Ingredients

• 6 chicken thighs skin on, bone in
• 24 oz baby gold potatoes halved
• 1 large red onion
• 1 tbsp fresh rosemary chopped
• 2 sprigs fresh thyme, remove the leaves
• 1/2 tsp pepper
• 1/2 tsp salt
• 1.5 cup cherry tomatoes

Marinade

• 3/4 cup balsamic vinegar
• 2 tbsp olive oil
• 1 clove garlic crushed
• 2 tbsp dijon mustard

Instructions

1. Turn on your oven to 400° F
   1. Mix the marinade together and add the chicken, toss it around to coat it and put it in the fridge.
   1. Get out a half sheet pan. You can line it with parchment for easy clean up.
   1. Toss the halved potatoes and onions in a small amount of olive oil, and then place the potatoes only on the sheet pan and bake for 15 minutes. Put the onions to one side.
   1. After 15 minutes, remove the sheet pan and add the red onion and the chicken along with the marinade, then sprinkle on the chopped rosemary and thyme and a little salt and pepper, and put it back in the oven.
   1. Cook for a further 25 minutes, then take out the pan again to add the cherry tomatoes, and cook for 20 minutes more.
   1. After 45 minutes the chicken thighs should be fully cooked to an internal temperature of 165°F
   1. Plate and enjoy!

Note: You can use skinless boneless thighs, or skin on boneless variety too. The skinless boneless thighs will not take as long to cook as the bone in versions so you will need to adjust the cook time to compensate for that.

Calories: 394 cal

Total Fat: 23g

Total Carbs: 22g

Sugars: 5g

Protein: 22g

You can read the original recipe from Skinny Taste here!