Broiled Tomatoes

'Tis the season for produce bursting with flavor which makes these tomatoes extra sweet! Make your plate colorful with this quick and easy side dish.  These tomatoes are topped with nutty parmesan, a kick from red pepper flakes and are bursting with deliciousness from the various Italian spices.  While your protein grills, pop these in the oven, throw together a quick and easy summer salad, and you will have dinner on the table in less than 20.

Plan and Prep: Prep takes less than 5 minutes so this is a perfect side dish for quick meals.

Serving size: 1/2 a tomato

Ingredients: 

  • Beefsteak Tomatoes 
  • Olive Oil
  • Salt and Pepper  
  • Garlic Powder
  • Red Pepper Flakes
  • Ground Basil
  • Ground Oregano
  • Ground Thyme
  • Ground Parsley
  • Ground Rosemary
  • or sub all spices from Basil - Rosemary for Italian Seasoning
  • Grated Parmesan Cheese

Directions: 

  1. Pre-heat oven to 425 degrees and prepare a baking sheet with foil or parchment paper on it.
  2. Slice tomatoes in half.
  3. Drizzle lightly with olive oil. 
  4. Sprinkle with all the seasonings. 
  5. Top with a tablespoon or so of Parmesan cheese (more or less based on how think of a crust you want.) 
  6. Drizzle with a bit more olive oil and pop in the oven.
  7. Bake for 20-25 minutes until the tops are golden brown and the tomato is tender. 
  8. And Enjoy :)  

 

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Sautéed Chicken & Veggie Spaghetti Squash Bowl

I had a bunch of leftover spaghetti squash from a recipe I made earlier in the week, some chicken breasts that needed to be cooked and veggies that were about on their way out ... and so I created this bowl.  I did my best to put the amounts of ingredients I used, but for this one, just get creative with it:) 

Plan and Prep: Pre-chop veggies early in the week. Use a rotisserie chicken for quicker execution or use leftover chicken breast from a previous meal. Roast or microwave spaghetti squash, scoop out and store in the fridge.

Ingredients: 

  • 4-6 Ounces of chopped chicken breast (bite size pieces)
  • 1 cup of Spaghetti Squash
  • 1 tablespoon of olive oil
  • Chopped Veggies of Choice (I used bell pepper, grape tomatoes, onion, and zucchini) 
  • Salt and Pepper to taste
  • Sprinkle of Italian Seasoning
  • Sprinkle of garlic powder
  • Fresh lemon juice
  • Fresh Herbs - I used parsley because that is what was on hand.
  • Sprinkle of Parmesan Cheese

Directions: 

1) Heat a skillet on medium heat, add oil and diced chicken breasts.  Season with salt, pepper, italian seasoning and garlic powder.  Sautée until cooked through and remove from the pan.

2) Add onions and bell peppers, sautée until almost translucent.  Add tomatoes and zucchini and cook for an additional couple minutes until tender.  Season with salt and pepper.

3) Heat up stored spaghetti squash in a microwave safe bowl while the veggies cook.

4) Top squash with the veggies, chicken, fresh parsley, parmesan and a squeeze of fresh lemon juice. Enjoy!

 

 

 

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Quick & Easy Egg Salad

I was looking for a quick and easy lunch and a way to use up some hard boiled eggs from Easter. I love deviled eggs so took the ingredients I typically use when making those and created this Egg Salad.  It is nice and creamy from the combination of Greek Yogurt and Mayo, packs a little heat from cayenne pepper, a nice crunch from the celery and green pepper, and a little sweetness from the pickle relish.  This is great served over a bed of spinach to up your veggie intake or on top a piece of toasted Ezekiel or Whole Wheat bread.

Meal Plan and Prep: To make assembly a breeze, hardboil, peel and store eggs in the fridge until ready to use.  Pre-chop green pepper and celery.

Servings: 2

Ingredients: 

  • 5 Chopped Hardboiled Eggs (My mayo and yogurt measurements are based on 5 eggs and the wetness I prefer. Feel free to add more or less based on your preferences.)
  • 3-4 Chopped Stalks of Celery
  • 1/2 Chopped Green Bell Pepper
  • 2 Tablespoons of Relish
  • 1/4 teaspoon of Cayenne (less if you do not prefer a lot of heat or omit altogether) 
  • 1/2 teaspoon of kosher salt or to taste
  • 1 1/2 Tablespoons of Mayo
  • 1/4-1/3 cup of Greek Yogurt  

Directions: Add all the ingredients together, mix and enjoy!

Macros: 18g P, 15F, 6C (This is 1 serving of egg salad over 1 cup of spinach.)

 

 

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Turkey Stuffed Portobello Mushrooms

I am a huge fan of ground turkey as a lean protein source but was getting tired of Taco Tuesday and Turkey Burger so adapted a recipe from the Blog, foodlets.com - Turkey Stuffed Portobello Mushrooms.  It is packed full of veggies, flavored with delicious Italian spices and best of all, topped with cheese...Oh not to mention, it is super easy to execute!

Plan and Prep: Shred zucchini and carrot or buy pre-shredded. Brown turkey earlier in the day or week with spice mixture, shredded zucchini and carrot, and store in the fridge. Here is how to prep the turkey mixture: Heat a large skillet, add veggies and turkey with red pepper flakes, parsley, basil, oregano, garlic and onion powder and cook until no longer pink. Add salt and pepper to taste.  This mixture tastes great as the mushroom stuffing but you can also enjoy it as an Italian Meatloaf, over a bed of zucchini or regular pasta or in an Italian Quinoa bowl.

 Ingredients: 

  • Large portobello mushroom caps
  • Minced garlic (about 1-2 teaspoons)
  • 1 box of frozen spinach
  • 1 tablespoon basalmic vinegar
  • 1lb ground turkey breast
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried parlsey
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon of red pepper flakes
  • salt and pepper to taste
  • shredded zucchini and carrot (I used 1 medium zucchini and 1 large carrot.) 
  • 1 jar of your favorite marinara sauce
  • 1 cup of shredded mozzarella cheese

Directions:

1. Preheat the oven to 400 Degrees.

2. Heat a skillet on medium heat and spray with non-stick cooking spray.  Add frozen spinach, garlic and 1/2 cup of water.  Cover and cook until tender (about 5 minutes).  You can do this in the microwave as well. Remove and add the vinegar to mixture.

3. While the spinach cooks prepare the the mushrooms.  Clean with a damp paper towel and remove inside ribs. Brush with olive oil, salt and pepper.  Prepare a baking sheet with parchment paper and cook mushrooms on it for about 18 minutes or until softened. 

4. Once mushrooms are cooked it is time to assemble! Top each cap with spinach, turkey mixture, marinara sauce and 1/4 cup of mozzarella cheeese. 

5. Bake for another 10 minutes or so until heated through and cheese is melted.  Turn oven on to broil and bake for an additional minute until the cheese is browned.  Serve topped with fresh basil and another sprinkle of red pepper flakes.

Enjoy!  

 

 

 

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Vegetable Beef Soup with Spaghetti Sauce

Here is quick and easy one pot meal that is packed full of protein and vegetables.  I love the flavor that the spaghetti or marina sauce adds to this soup.  It gives it a little sweetness and makes the texture silkier.  This is also a great recipe to use up veggies that are about to go bad in the fridge.  For the meat I used grass fed ground beef but you could sub with ground turkey or chicken. With a little bit of prep, this soup only took me 10 minutes to make!

Plan and Prep: Pre-brown meat earlier in the week and store it in the fridge until you are ready to use it.  Pre-chop onions and any other veggies you plan on throwing in.  I used frozen veggies so that saved me on a step.  You could also make this soup earlier in the week and reheat on the stove for quick and easy meals. 

Ingredients:

  • 2 Potatoes Cubed and Peeled
  • 1lb Ground Beef
  • 1 Cup Chopped Onion
  • 1 Cup Chopped Celery
  • 2 cloves of minced garlic
  • 1 jar 30 Ounces of Spaghetti Sauce
  • 2 Cups water
  • 10 ounce can of Beef Broth
  • 1 15 ounce can of diced tomatoes (I used one with green chilis for a little heat)
  • 1 bag of frozen veggie mix (Mine had carrots, green beans, corn, etc.)
  • 1/2 tsp of chili powder (Add more depending how you like it.)
  • 1 tsp sugar (omit if you want)
  • 1 tsp salt
  • 1/2 tsp pepper

Directions:

  1. Brown the meat, onion, celery and garlic together (During this step, I also season my ground beef with salt, a garlic pepper mix, onion and garlic powder for more flavor.)
  2. Add spaghetti sauce and water to blend.
  3. Then add the rest of the ingredients and simmer for 45 minutes.

Enjoy!

Warm Zucchini Ribbon Salad

When planning my meal, I use the Precision Nutrition Anytime Meal template to build my plate.  On the plate you want a protein, good fat, carb, and vegetable source.  I decided to get a little more creative with my typical vegetable, which usually looks like steam broccoli with butter, roasted asparagus or a side salad, and came up with this Warm Zucchini Salad.

Meal Plan and Prep: Figure out what your dinners look like for the week and what type of vegetable will be on your plate. Grocery shop for the amount you need and as soon as you get home, pre-wash and chop anything that can be stored that way in the fridge. Then it is just a matter of assembling when you are ready to eat it.

 

Ingredients:

  • 2 Medium Zucchinis
  • 1/4 - 1/2 cup of chopped onions (Any kind will do!)
  • 1/4-1/2 cup of chopped bell peppers
  • 1/2 cup of grapes tomatoes sliced in half
  • 1/4 teaspoon of Garlic Pepper Blend or to taste
  • 1/4-1/2 teaspoon of Kosher Salt or to taste
  • 1/4 Teaspoon of Red Pepper Flakes
  • 1/2 -1 cup of Marina Sauce
  • chopped parsley or basil
  • Feta or Parmesan Cheese
  • Olive Oil

Directions:

  1. Use a vegetable peeler to make zucchini ribbons. Start at the top of the zucchini and peel until you reach the center.  Don't throw this out! Chop up the center and throw it in the mix as well.  If you have a spiralizer, you can make "noodles" too.  Set aside. 
  2. Sauté onions and bell peppers in a little olive oil with some garlic pepper and salt.
  3. After they become translucent, throw in the zucchini ribbons and grape tomatoes, gently toss, and cook until they start to soften up a bit.  This happens quickly!
  4. Finally, add marina sauce and red pepper flakes.  Heat through.
  5. Serve it topped with fresh parsley or basil and a sprinkle of parmesan or feta cheese..

Have this as a side dish with some baked parmesan or pesto chicken or throw some ground beef or turkey and eat it as a "pasta". Enjoy!

 

Oatless "Oatmeal"

I am definitely a fan of regular oatmeal but this oatless version is a nice change of pace from it. This is perfect for breakfast or post workout to fuel up on carbs and protein.  Add a scoop of protein powder to boost the protein intake.  It is delicious topped with a scoop of peanut or almond butter, fresh berries and some additional sliced banana.  It would be great too with some craisins, shredded coconut and a drizzle of honey.

Meal Plan and Prep: There really isn't a good way to prep this in advance but it is a great recipe to use up super ripe bananas so you can plan for that!

Ingredients:

1/4 egg whites (2 egg whites)

1/4 cup Unsweetened Vanilla Almond Milk (Regular milk would work well too!)

1 TBSP ground flax

• 1/4 to 1/2 teaspoon of vanilla

1/2 teaspoon of cinnamon

• 2/3 medium banana

 

Directions:

  1. Mash the banana.
  2. Mix the remainder of the ingredients together with the banana.
  3. Spray saucepan with cooking spray.
  4. Pour mixture into a pan and set stove to medium high heat.
  5. Stir frequently for about 3-5 minutes until the mixture starts to puff up and becomes a fluffy like consistency.
  6. Top with whatever you like and Enjoy! (Almond butter and berries taste great.)

Curried Chicken Salad

Changing it up for lunches this week and on the menu is curried chicken salad. It's packed with lean protein from the chicken and additional protein from the yogurt, good fats from the mayo and nuts, and nutrient dense carbs from the apple and celery. 

Meal Plan and Prep: Boil chicken and shred. Or save a step and buy precooked diced chicken or a rotisserie. Buy pre-chopped nuts and prechop celery. And then, it's just a matter of assembling. 

Ingredients:

  • 1 rotisserie chicken shredded
  • 1/3-1/2 cup of Greek yogurt (this depends on how wet you like the salad)
  • 1-2 T of Mayo (this depends on how wet you like the salad)
  • 2-3 stalks of Chopped celery 
  • 1 large chopped apple
  • 2 T chopped fresh parsley 
  • 1/4 cup of chopped nuts (I did a mix of walnuts and almonds)
  • 1-2 teaspoons of yellow curry powder (depending on how spicy you like it)
  • 1/4 teaspoon of pepper
  • 1-1 1/2 teaspoons of salt 

Directions:

  1. Mix everything together, pack in individual tupperware for lunches, and you're ready for the week!
  2. Serve in a honey wheat wrap, on toast or boost that micronutrient intake and have it on a bed of spinach.
  3. Other add ins I like are golden raisins and purple grapes.

Enjoy!

 

Baked Burgers

It's been a little too chilly for outside grilling, but I've really had a craving for grilled burgers! Using my grill pan is always an option but that also creates a smokey kitchen and a greasy stove. This baked version not only satisfied a craving but was easy to execute with very little prep and clean up! 

We served ours open faced with a fried egg, Siracha and avocado on top. But get creative! You could make a pizza version with pizza sauce, green bell pepper, pepperoni and mozzarella or Mediterranean with hummus, olives and sun dried tomatoes. Yum!

Meal prep and plan: Pre-patty burgers early in the day or even the night before to save a step when ready to bake.  

Ingredients:

  • 1lb of ground beef
  • 1 tablespoon or 2 worcestershire sauce
  • 1 teaspoon of kosher salt or to taste
  • 1/4 teaspoon of ground pepper
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of onion powder

Directions:

  1. Pre-heat oven to 350.
  2. Gently mix ground beef, worcestershire sauce, salt, pepper and seasonings. Form into patties. I made approximately (3) 6 ounce burgers. This would also be great with a 1/4 cup of BBQ sauce or steak sauce mixed in instead of the worcestershire.
  3. Spray a cooking sheet lined with tin foil with nonstick spray. Place burgers on the sheet and bake for about 20-25 minutes or until you get an internal temp of 160.
  4. Get creative with your toppings and Enjoy!

Sweet Potato Hash

This has to be one of my go to dishes for emptying the fridge of veggies and protein.  It is delicious for breakfast, lunch or dinner!  

Meal Plan and Prep: Pre-dice onion, bell pepper and sweet potato on meal prep day.  It will stay fresh in the fridge for a few days when stored in glassware.  This step alone will save you tons of time when ready to execute!   Use up any protein that is precooked or needs to be cooked.  This is great with leftover corn beef, ground beef, steak, or pulled pork.

Serves 4

Ingredients:

  • 1 Large Sweet Potato or 2 Cups peeled and diced into bite size pieces
  • 1 to 2 teaspoons of Coconut Oil
  • 1lb of Chorizo Sausage Links (casing removed) I also love to make this dish with bacon (8 slices), Sweet Italian Turkey Sausage (1lb), Ground beef (1lb), etc. Anything I have on hand will do!
  • 1 Large chopped Bell Pepper
  • 1 Medium Onion diced
  • 4 Tablespoons of Water
  • Eggs
  • Salt and Pepper to Taste

(Other add ins: spinach, zucchini, diced carrot, mushrooms, etc.)

Directions:

  1. In a large skillet brown the meat on medium high until cooked through and then remove to another bowl.
  2. Add a teaspoon or 2 of coconut oil to the pan and sauté onion and sweet potato for about 5 minutes or until they start to get tender.
  3. Add in bell pepper and sauté for an additional few minutes.
  4. Pour the meat mixture back in and season with salt and pepper to taste.
  5. Add the water, cover the pan and cook until sweet potatoes are tender. (About 15-20 minutes)
  6. Fry eggs in a skillet 
  7. Top hash with a fried egg, a sprinkle of fresh parsley or cilantro, some chopped scallions and a dash of hot sauce.


Enjoy!

Angie's Chili

What's your favorite dish to make on a cold wintry night? There is nothing cozier and easier than throwing together a warm, smoky, spicy pot of chili.  The recipe below is a combination of my favorite ingredients from many chilis I have made in the past. Adding a bit of sweetness from coconut sugar perfectly cuts the spiciness of the chili powder and cayenne. And the smokiness from the smoked paprika gives it such a nice touch.  

Meal Prep & Plan: Chili is a great option to turn leftovers into lunches and extra dinners for the week. Mix it up with some potatoes and serve a fried egg on top as hash. Serve it on top of macaroni noodles, quinoa or spaghetti squash with a sprinkle of cheddar, scallions, and a dollop of Greek yogurt. Make stuffed sweet or regular potatoes. Or just reheat and eat as is!  

Oh and this chili tastes even better Day 2! Enjoy!  

Ingredients:

  • 1lb ground turkey 

  • 1/2 large onion, chopped

  • 1-2 carrots diced

  • 1 green bell pepper diced

  • 1/2 to 1 teaspoon of salt

  • 1/2 teaspoon of pepper

  • 3-4 Tablespoons chili powder

  • 1 heaping teaspoon smoked paprika

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon onion powder

  • 1 teaspoon cumin

  • 1/4 teaspoon cayenne pepper (more or less depending on how spicy you like it)

  • 15oz can tomato sauce (more if you like it to be more soup like consistency)

  • 1 cup of beef broth 

  • 15oz can Northern beans, drained and rinsed 

  • 15oz can black beans, drained and rinsed

  • 1-2 heaping Tablespoons coconut sugar (brown sugar can be substituted)

  • Toppings: shredded cheddar cheese, chopped green onions, tortilla chips or Fritos , sour cream, Greek yogurt

Directions:

  1. In a large stock pot, sauté chopped onion, carrot and bell pepper in a little olive oil until tender. 

  2. Add ground turkey and brown. Next add seasonings. Stir to combine. 

  3. Stir in tomato sauce, diced tomatoes, beans, sugar and broth.  Taste and season with more salt and pepper as needed. Turn heat down and simmer for 30 minutes.  Stir once or twice while simmering. 

Cauliflower "Fried Rice" Bowls

Cauliflower "Fried" Rice

This dish has become one of my new go to quick and easy meals to make!  This "rice" is packed full with nutrient dense food. Tons of good protein from the chicken and eggs, micronutrients from the cauliflower, carrots and peas, and tons of flavor from the fresh ginger, sesame oil and soy sauce. I have that problem where I make my recipes up and forget to measure, but in case you are someone that likes to follow one, I did my best to put the amounts below! 

Meal Plan and Prep: Make a huge batch on Sunday and pack for lunches throughout the week. Enjoy! 

Ingredients:

  • 1 cup of Cauliflower rice (I buy it pre-riced in the frozen section) feel free to add more than 1 cup!

  • 1 4-6 ounce chicken breast - diced into bite size pieces

  • 1-2 scrambled eggs

  • Scallions sliced

  • Frozen peas and carrots

  • Teaspoon of Fresh ginger or a sprinkle of ground

  • 1/2 teaspoon sesame oil

  • Soy sauce to taste

  • Olive oil

Directions:

  1. Heat a bit of olive oil in a skillet and toss in chicken. Season with salt and pepper. Cook a few minutes per side until cooked through. Remove chicken from the skillet.
  2. Add scallions and fresh ginger and sauté for a couple minutes.
  3. Next throw in the Cauliflower rice and sauté for about 5 minutes or until tender.
  4. Add peas and carrots, soy sauce to taste, and sesame oil. Cook for a couple more minutes then add chicken back in.
  5. Create a well in the middle, add eggs and scramble.
  6. Once cooked through serve topped with some fresh cilantro, chopped peanuts, siracha or anything else you like!