Month: August 2019

Zucchini Noodles with Corn Salsa

Zucchini Noodles with Corn Salsa

Servings: 2 Ingredients: 250 g Zucchini, sliced into fettuccine sized noodles (1 large zucchini) 1/2 cup Reduced Sodium Chicken Stock 2 tsp All Purpose Flour 15 g Scallions, sliced (half a stalk) Directions: You can make this dish as just the Zucchini Noodles, or you…

Watermelon Yogurt Bowl

Watermelon Yogurt Bowl

Servings: 1 Ingredients: 40 g Watermelon (about 1/2 cup) 6 oz Non-Fat Greek Yogurt 25 g Fresh or Frozen Mixed Berries (about 1/4 cup) 1/2 tsp Bee Pollen Directions: Cut the bottom 2 inches off a small seedless watermelon. Remove the watermelon from this small…

Peach Burrata Salad

Peach Burrata Salad

Servings: 1

Ingredients:

  • 100 g Burrata (1 burrata ball)
  • 4 oz Chicken breast (about 1/2 of a large breast)
  • 25 g Baby Spinach
  • 25 g Baby Kale
  • 6 Heirloom Cherry Tomatoes, halved
  • 30 g White Peach, sliced (about 1/3 of a peach)
  • 15 g Red Onion, diced (about 2 tbsp)
  • 1/2 tbsp Avocado Oil
  • 1/2 tsp Black Pepper
  • 1/2 tsp Garlic Powder
  • 2 tbsp Sugar Free Balsamic Vinaigrette Dressing

Directions:

  1. Heat stove top pan to medium heat, while the pan is heating season the chicken breast on both sides, with black pepper, red pepper, and garlic. Once the pan is hot, add 1/2 tbsp the avocado oil to the pan.
  2. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
  3. Both sides should start to become golden brown, but the center will still look uncooked…If not, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 5 minutes, then flip and cover again for another 5 minutes on the other side.
  4. After 5 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a 4.5-5 oz breast. It is always best to check the internal temperature of chicken before serving.
  5. Remove chicken from the pan and cut into bite size pieces.
  6. In a large bowl mix together the spinach and kale. Then drizzle with the balsamic dressing and toss together. This helps to disburse the dressing evenly throughout the salad. Then transfer mixed greens to your serving bowl.
  7. Top with your burrata ball, sliced chicken, peaches, grapes, and diced red onions.

Kcals: 459g / 42.3g P /14.4g C / 27.4g F

Caprese Avocado Toast

Caprese Avocado Toast

Servings: 1 Ingredients: 2 slices Whole Grain & Seed Thin Bread 50 g Avocado (half an avocado) 65 g Campari Tomato, sliced (1 medium tomato) 25 g Fresh Mozzarella, sliced A few Springs of Fresh Basil Dash of Pepper Directions: Toast the bread. While bread…

Caprese Salad

Caprese Salad

Servings: 2 Ingredients: 250 g Heirloom Cherry Tomatoes, halved (about 2 cups) 60 g Fresh Pearl Mozzarella Balls, quartered (about 3/4 cup) 1/2 tsp Black Pepper Few Spring Basil Directions: Cut your cherry tomatoes in half and place in a large bowl. Quarter your mozzarella…

Berry Compote & Chocolate Yogurt

Berry Compote & Chocolate Yogurt

Servings: 2

Ingredients:

Berry Compote:

  • 125 g Strawberries, sliced (about 1 1/2 cups)
  • 40 g Blackberries, halved (about 1/2 cup)
  • 15 g Raspberries, halved (about 1/4 cup)
  • 30 g Blueberries (about 1/2 cup)
  • 2 tsp Sugar

Chocolate Yogurt:

  • 10 oz Non-Fat Greek Yogurt (1 1/4 cup)
  • 2 tbsp Unsweetened Cocoa Powder

Directions:

Berry Compote:

  1. Heat a small saute pan to medium low heat.
  2. Once the pan is hot add all of the berries. Stir the berries together using a hard spatula. You will want to stir the berries consistently to prevent them from burning. As the berries begin to get warm, use the spatula to break up the berries and smash them together. As the berries get warmer they will become softer, allowing you to smash them easier.
  3. Once you berries have been smashed together add the sugar and continue to cook for another 3-5 minutes, stirring consistently.
  4. Once your berries are fully cooked and are the consistency of slightly lumpy jelly, remove from the heat and allow to cool completely.

Chocolate Yogurt:

  1. In a large bowl stir together yogurt and cocoa powder, mix until well combined. You now have chocolate yogurt! If you would like to make it sweeter, you can use sweetened cocoa. If you would like a more chocolaty flavor, you can add more cocoa powder.
  2. Transfer the chocolate yogurt into your serving bowl.

Putting it all together:

  1. Spoon 2-3 tablespoons of cooled berry compote on top of the chocolate yogurt and enjoy.
  2. For a cooler treat, once you have topped your yogurt with the berry compote, place it in the freezer for 45 minutes to 1 hour and enjoy!

Kcals: 109g / 15.7g P / 14.3g C / 1.7g F

Fajita Chicken Salad

Fajita Chicken Salad

Servings: 1 Ingredients: 4.5 oz Chicken Breast 75 g Orange Bell Pepper, sliced (about 1/2 a pepper) 50 g Red Onion, sliced (about 1/4 onion) 6 Cherry Tomatoes, halved 30g Jalapeno, sliced thin 30 g Avocado, sliced (1/4 avocado) 25 g Baby Spinach (about 1/2…

Mexican Street Corn Salsa

Mexican Street Corn Salsa

Servings: 4 Ingredients: 3 Ears of Corn, husks on 20 g Jalapenos, diced (about 1/2 a jalapeno) 50 g Avocado, diced (half an avocado) 6 Cherry Tomatoes, diced 30 g Sweet Red Peppers, diced 3 g Cotija Cheese (1 tsp) 1 tbsp Unsalted Butter Dash…

Queso

Queso

Servings: 4

Ingredients:

  • 30 g Rizo Bros Creamy Oaxca Cheese, freshly shredded (about 1 cup)
  • 30 g Rizo Bros White Queso Blanco Cheese, shredded (about 1 cup)
  • 30 g Velveeta Cheese, sliced (about 1 cup)
  • 25 g Jalapeno Peppers, diced (2 tbsp)
  • 65 g Sweet Peppers, diced, (1/4 cup)
  • 1/2 tbsp Avocado Oil
  • 1 tbsp Cilantro, chopped

Tip: When melting cheese it is always best to buy the cheese in blocks and shred the cheese fresh at home.

Directions:

  1. Heat a medium sauce pot to medium heat. Once the pot is warm add the avocado oil to the pot.
  2. Then immediately add the diced sweet peppers and jalapeno peppers. Cook the peppers at medium heat for about 2-3 minutes, stirring often to prevent burning. You are only cooking the peppers a little, you don’t want them to wilt down you want them to have a little bit to them.
  3. Once the peppers have cooked for a few minutes you will lower the heat to medium – low and add all of your cheeses. You will want to stir the cheese consistently to prevent burning. Cook the cheese and peppers until the cheese has melted completely and is nice and creamy.
  4. Once the cheese is melted mix in the chopped cilantro and then transfer to your serving dish. Serve warm with your favorite tortilla chips.

Kcals: 125g / 6.3g P / 2.5g C / 9.8g F

Chocolate Almond Butter Peach Bowl

Chocolate Almond Butter Peach Bowl

Servings: 1 Ingredients: 10 oz Non Fat Greek Yogurt (1 1/4 cup) 2 tbsp Unsweetened Cocoa Powder 15 g Banana, sliced (1/4 a banana) 2 tsp Creamy Almond Butter (any nut butter works) 30 g White Peach, sliced (1/4 peach) 5 g Almonds, sliced (1…

Apple Cinnamon Protein Pancakes

Apple Cinnamon Protein Pancakes

Servings: 2, two 4″ pancakes Ingredients: 1 tbsp Unsalted Butter 1 tbsp Packed Brown Sugar 2 tbsp Water 1/3 tsp Ground Cinnamon 85 g Pink Lady Apples, slice (half an apple) 124.5 g Kodiak Cakes Buttermilk Mix 6 oz Non- Fat Greek Yogurt 3/4 cup…

Lemon Herb Pork Tenderloin with Spicy Mustard

Lemon Herb Pork Tenderloin with Spicy Mustard

Servings: 6, 4oz servings

Ingredients:

  • 24 oz Pork Tenderloin
  • 2 Cloves Garlic
  • 2 tbsp Butter
  • 1 tbsp Oregano, fresh or dried
  • 1 tbsp Basil, fresh or dried
  • 1 tsp Parsley, fresh or dried
  • 2 tbsp Sweet Hot Pepper Mustard

Directions:

  1. Per-heat oven to 425 degrees. Line baking sheet with tin foil and spray lightly with non stick cooking spray.
  2. In the microwave gently melt the butter until soft in a small bowl. But keep your eyes on the butter, you do not want it to turn to liquid. This is typically 20-30 seconds.
  3. If using fresh herbs, chop the herbs and garlic cloves. Mix the dried or fresh herb and garlic into the soften butter.
  4. Using your hand rub the soften herb butter evenly over the pork tenderloin.
  5. Place the pork tenderloin on the baking sheet and cook for 45 minutes at 425 degrees or until the internal temperature is 350 degrees.
  6. Once cooked remove from the oven and allow to rest for 5 minutes before slicing and serving.
  7. Serve with a dollop of your favorite Spicy Mustard.

Kcals: 140g / 20g P / 4g C / 5g F

Tip: If you are looking for a great side dish to serve with this pork tenderloin, I highly recommend my beet tartar pictured here. Recipe for beet tartar can be found here on https://adashofmacros.wpengine.com/2019/08/23/beet-tartar/

Beet Tartar

Beet Tartar

Servings: 4 Ingredients: 325 g Red Beets (3 beets) 2 tbsp Sugar Free Balsamic Vinaigrette 25 g Goat Cheese (about 2 tbsp) 25 g Light Cream Cheese (about 2 tbsp) Dash of Pepper A few sprigs of Basil Ingredients: Pre-Heat over to 325 degrees. Line…

Kiwi Açai Mason Jar

Kiwi Açai Mason Jar

Servings: 2 Ingredients: 16 oz Non-Fat Greek Yogurt 3 tsp Açai Berry, dried powder 50 g Kiwi, sliced (one small kiwi) 90 g Honey Almond Flax Granola Directions: Spoon non-fat greek yogurt into a medium sized bowl. Add the dried Açai powder to the yogurt…

Strawberry Jalapeno Mock-Tail

Strawberry Jalapeno Mock-Tail

Servings: 2

Ingredients:

  • 100 g Strawberries, diced (about 6 strawberries)
  • 10 g Jalapenos, diced (half a jalapeno)
  • 1/2 Lemon, juiced
  • 20 oz Lemon Lime Sparkling Water

Directions:

  1. Dice your strawberries and jalapeno, then put them into a large glass or an official cocktail mixing glass. Using a cocktail muddler, muddle the strawberries and jalapeno together.
  2. Next squeeze the juice from half a lemon into the glass of strawberries and jalapenos, then stir together.
  3. In two mason jars or cocktail glasses add ice, then pour in your sparkling lemon lime water, 10 oz per glass.
  4. Pour half of your muddled strawberries and jalapeno mixture into each glass. Then give each drink a stir and enjoy!

Kcals: 20g / .4g P / 5g C / .2g F

Tip: If you would like to make this an adult beverage, add 1.5 oz lemon vodka to the muddled strawberry and jalapeno. Then muddle them together before pouring over the sparkling water.

Honey Sriracha Chicken Wraps

Honey Sriracha Chicken Wraps

Servings: 2 Ingredients: 11 oz Chicken Tenders 2 tsp Better Than Bouillon Chicken Base 2 cups Water 100 g Orange Bell Pepper, diced (half a medium pepper) 25 g Jalapeno, diced (1 pepper) 20 g Shallot, diced (1 small shallot) 1 Head Butter Lettuce 2…

Strawberry Crackers, Yogurt/Cheese

Strawberry Crackers, Yogurt/Cheese

Servings: 1, 4 crackers per serving Ingredients: Strawberry and Yogurt Crackers 4 Sea Salt and Olive Oil Crackers 6 oz Non-Fat Greek Yogurt (3/4 cup) 35 g Strawberries, sliced (About 4 Strawberries) 1/2 tsp Fresh Basil, chopped Directions: Spread yogurt onto four crackers. Then slice…

Chicken Broccoli Power Bowl

Chicken Broccoli Power Bowl

Serving: 1

Ingredients:

  • 4 oz Chicken Breast
  • 125 g Broccoli, cut into florets (half a head of broccoli)
  • 1/4 cup Brown Jasmine Rice
  • 1/2 tbs Butter
  • 1/2 tbs Extra Virgin Olive Oil
  • 100 g Heirloom Tomato, cut into wedges (about 4 tomatoes)
  • 15 g Shallot (half a shallot)
  • 1 stalk Green Onion, sliced
  • Dash of Black Pepper
  • Dash of Garlic Powder

Directions:

  1. Bring 1/2 cup water to bowl in a small pot with a lid. Pour rice into the boiling water and turn the temp down to low and cover, cook for 20 minutes. After 20 minutes remove the rice from the heat. Season the rice with black pepper, garlic powder, and sliced green onions. Cover and let sit for an additional 10 minutes to allow rice to absorb any remaining water.
  2. While rice is cooking, heat stove top pan to medium heat, while the pan is heating season the chicken breast on both sides. You can use any seasonings you like. My favorite go to combination is: Black Pepper, Red Pepper, Garlic Powder, Dried Onion, and Cayenne. Once the pan if hot, add the extra virgin olive oil to the pan.
  3. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
  4. Both sides should start to become golden brown, but the center will still look uncooked…If not, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 4 minutes, then flip and cover again for another 4 minutes on the other side.
  5. After 4 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast. It is always best to check the internal temperature of chicken before serving. Slice chicken into bit size pieces.
  6. While chicken and rice are cooking. Heat a medium sauce pan with about 1 inch of water at the bottom, bring to a boil. Place steamer basket in the sauce pan, making sure water level is below the bottom of the basket. Put the broccoli into of the steamer basket, cover with the lid and cook for 8 minutes. Once done, Broccoli should still have a little crisp to it.Drain the water and remove the steamer basket, toss with butter and season with black pepper.
  7. Serve by arranging chicken, rice, broccoli, tomatoes in a bowl, then top with shallots.

Kcals 435g / 33.1g P/ 49.6g C / 14.1g F

Apple Avocado Toast

Apple Avocado Toast

Servings: 1 Ingredients: 2 Slices Thin Organic Whole Grain Bread 60 g Avocado (half an avocado) Dash of Black Pepper 2.5 g Goat Cheese (about 1 tablespoon) 50 g Pink Lady Apple, sliced (half an apple) 5 g Clover Sprout (about 1/4 cup loosely packed)…

Shrimp Couscous

Shrimp Couscous

Servings: 3 Ingredients: 1.5 cups Water 1/2 tsp Reduced Sodium Chicken Base (or 1.5 cups stock) 8.75 oz Raw Shrimp, peeled and deveined (about 20 large shrimp) 1 1/2 Lemons 1 cup Peal Couscous 1 cup Arugula 40 g Red Onion, diced (1/4 medium red…

Greek Cucumber Salad

Greek Cucumber Salad

Servings: 1

Ingredients:

  • 45 g Feta Block
  • 40 g Cucumber, sliced into ribbons (1/2 a cucumber)
  • 85 g Campari Tomato, quartered (2 tomatoes)
  • 10 g Red Onion, sliced (just a few slices)
  • 6 Pitted Calamata Olives, sliced
  • 1 tsp Fresh Dill

Directions:

  1. Slice a 1/4 inch from your feta block. Typically feta blocks are sold in 2-3 inch squares. Then place your feta slice onto a plate.
  2. Using a mandoline slicer, slice your cucumber lengthwise. You will only use the first 3-4 slices on each side. Once you hit the heavily seeded section of the cucumber flip the cucumber over and slice the other side.
  3. Arrange 4-6 cucumber slices on top of the feta chunk.
  4. Then top with sliced red onion and olives, then sprinkle the fresh drill over top.

Kcals: 190g / 9.4g P / 9.5g C / 12.6g F