Food to keep you fit, lean, healthy and on track.

Crock Pot Low Country Boil

Ingredients:

  • 1-1 1/2 lbs small new potatoes
  • 4 cups low-sodium chicken broth or bone broth
  • 1 lb andouille or chicken sausage, cut into 1-inch bite sized pieces
  • 2 ears fresh corn, husked and cut into small pices (about 4 per ear)
  • 2 tbsp Old Bay seasoning
  • 1/2 tsp cayenne pepper
  • Pinch red pepper flakes
  • 2 lbs large shrimp, shelled with tails on
  • 2 tbsp olive oil
  • 2 tbsp chopped fresh parsley

Directions:

  1. Cut potatoes into bite size pieces or use mini red potatoes.  Place potatoes in the bottom of a 6 quart slow cooker and add chicken broth or bone broth.
  2. Add sausage, Old Bay and cayenne pepper.
  3. Lay corn pieces on the top layer, drizzle all with olive oil and cover.
  4. Cook on low for 6-8 hours, 3-4 hours on high, or until the corn and potatoes are fork tender.
  5. Add shrimp and re-cover and cook for an additional 10 minutes or until the shrimp are pink.
  6. Use a slotted spoon to move the contents to a large bowl. Spoon some of the liquid over top of the mixture, drizzle with more olive oil, and add parsley. Toss and serve with lemons!

Protein Banana Bread

Ingredients:

  • 1 1/3 cups vanilla protein powder
  • 1/2 cup stevia powder (coconut sugar works too)
  • 1/4 cup coconut flour (or brown rice flour)
  • 4 tsp baking powder
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp salt
  • 2 ripe bananas, mashed
  • 3 egg whites
  • 1 whole egg
  • 1 tbsp vanilla extract

Directions:

  1. Preheat oven to 350 degrees and grease a loaf pan with either cooking spray or butter
  2. In a large bowl, combine protein powder, flour, salt, cinnamon, baking powder, nutmeg,  and wisk together.
  3. In a separate bowl, combine mashed banana, egg whites, and vanilla until well combined.
  4. Add wet mixture to the dry mix and stir with a spatula, trying not to over work it.
  5. Pour into loaf pan, sprinkle with coconut sugar and bake (keeping a close eye) for up to 50 minutes or until knife inserted into the center comes out clean.  Cool and slice into 8 pieces.

1 slice: 150 Cal, 1g Fat, 24g protein, 14g carbs, 7g fiber

Foil Packet Garlic Steak & Potatoes

Ingredients:

2-2½ pounds top sirloin steak, trimmed and cut into 2½-inch pieces (Chicken works great too)
1 pound baby yellow potatoes. quartered (about 1 inch)
3 tablespoons olive oil
salt and pepper, to taste
1 tablespoon minced garlic
1 teaspoon onion powder
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried thyme
fresh chives for topping

Directions:
In a large bowl combine steak, potatoes (works best if you boil these for 5 minutes first), oil, salt, pepper, garlic, and seasonings and combine. Divide steak and potatoes between four pieces of foil (about 12 inches worth), then wrap the foil tightly around the contents. Bake at 425 degrees for about 20-25 minutes until cooked through. Check before 20 minutes if you want the steak on the rare side.

Blueberry Almond Protein Muffins

Ingredients:

  • 3 cups old fashioned oats
  • 2 scoops (40g) vanilla protein powder
  • 1 1/2 tsp ground cinnamon
  • 1 tsp baking powder
  • 2 1/3 cup unsweetened almond or coconut milk
  • 2 tsp vanilla extract
  • 1/3 cup maple syrup or honey
  • 1 cup blueberries
  • 1/2 cup sliced toasted almonds
  • 2 tbsp chia seeds (optional)

Directions:

Pre-heat oven to 375 degrees.  Add all ingredients to a bowl and combine well.

Grease oor spray a muffin tin and scoop mixture 1/2 cup at a time into each muffin space.  Bake for 20 minutes and let cool before trying to remove from the tin.  Store in an airtight container or wrap and freeze for up to 3 months.

 

Sweet & Spicy Pork Tenderloin

Ingredients:

  • 1 tsp garlic salt
  • 1/2 tsp ground ginger
  • 1 lb pork tenderloin
  • 1/4 cup Sweet Red Chili Sauce
  • 1 tbsp honey
  • 1/2 tsp Sriracha sauce

Directions:

  1. Heat oven to 375°.
  2. Combine garlic salt and ginger in small bowl, then rub over pork distributing evenly.
  3. Best cooking method is to cook on a rack set into a baking sheet pan but a foil lined baking sheet works too.
  4. Cook pork for 40 to 45 minutes or until desired pork is cooked to preferred doneness.
  5. Combine chili sauce, honey and sriracha and brush onto pork loin during the last 5-10 minutes of cooking.
  6. Slice and serve, garnish with cilantro.  Goes well with cabbage slaw.