Addictive Roasted Broccoli

Sounds like an oxymoron but it’s true – even my kids liked it.  They ate it all!

Ingredients:

  • 2 heads of broccoli crowns
  • ¼ cup extra virgin olive oil
  • 4 garlic cloves, minced
  • ½ teaspoon sea salt
  • 3 tablespoons raw, sliced almonds
  • 2 teaspoons fresh squeezed lemon juice
  • 3 tablespoons grated pecorino or parmesan cheese
  • zest of half a lemon

Directions:

Preheat the oven to 475 degrees.

Line a baking sheet with aluminum foil or parchment paper. Slice the broccoli into ½ inch thick steaks, cutting from the center out. If little florets come off just cut in half and roast with the broccoli steaks.

In a big bowl, whisk together olive oil, garlic, and red pepper flakes. Gently toss broccoli in the oil mixture and arrange flat on baking sheet. Season with salt.

Roast for 10 to 12 minutes and remove from the oven, flip, sprinkle almonds evenly across the baking sheet. Roast for another 8 to 10 minutes, or until the broccoli is evenly browned and tender.

Remove from baking sheet and toss with the lemon juice and top with grated cheese and lemon zest.

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

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.

 

 

Chinese Chicken Chopped Salad

INGREDIENTS
Salad ingredients:
  • 3 cups shredded romaine lettuce
  • 3 cups shredded green cabbage
  • 1 cup shredded purple cabbage
  • 1 cup chopped, massaged kale
  • 1 cup grated carrots
  • 2 green onions, sliced
  • ½ cup fresh cilantro, minced
  • 1-2 cups shredded cooked chicken
  • 1-2 cups mandarin oranges
  • ¼-1/2 cup toasted almonds
  • 2 tbsp sesame seeds (I like using the black ones for color contrast)
Dressing ingredients:
  • ¼ cup liquid aminos or low sodium soy sauce
  • ¼ cup apple cider vinegar or rice vinegar
  • 2-3 Tbsp olive oil
  • ½ tsp sesame oil
INSTRUCTIONS
  1. Combine the salad mixture and toss together.
  2. Whisk together salad dressing ingredients in a separate bowl.
  3. If serving the whole salad immediately, stir in the salad add-ins (chicken, oranges, almonds, sesame seeds) and enough dressing to lightly coat the salad, adding a little at a time so it doesn’t get too soggy.  I only used about half of the dressing and saved the excess.
  4. Serve right away or keep dressing separate and prepare as needed.