Low Carb Lemon Pepper Chicken “Fried Rice”

So I know that utilizing cauliflower instead of rice is not headline news but I feel like I do often forget how much it is a great filler when you are on a low-carb diet and looking to fuel up!

I am not a huge fan of cauliflower unless it’s roasted, mashed or riced. A lot of people who are on the keto diet or just in general are looking to keep their carbs low definitely should take advantage of incorporating “Riced cauliflower” into their meals. I find it at Trader Joe’s or Sprouts!

I decided to make a lemon pepper fried rice and seriously it was one of the best things I have made since I have been back on my meal plan! A great guilt-free way to enjoy fried rice! If you enjoy making more of a classic version, you can always add peas, carrots, & liquid aminos instead! I will probably make another version of this with some shrimp in the future!

Ingredients:

Directions:

1. Pre-cook your chicken. I decided to cook it in a crockpot or you can go ahead and bake it however you please! Chop or shred and set aside to add at the end. It’s also to just add top if you are counting your protein intake After the rice is cooked to your own portion (that’s what I do)

2. In a large skillet heat olive oil. Then add package of Riced cauliflower. Cook on high heat too quickly crisp up the cauliflower so it doesn’t get soggy for about 2 min.

3. Drizzle in egg whites and once they are not translucent, stir in broccoli with any other veggies you would like to incorporate!

4. Add Chicken and enjoy!

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Low Carb Zucchini Lasagna

I love the cheesy carb-loaded goodness of my Italian family roots just as much as the next person BUT my waistline, not so much!

I have substituted zucchini noodles previously when I made an enchilada style dish and it was absolutely amazing so I decided to try it with a lasagna dish!

Although I am I’m not sure what my grandpa would think about me subbing zucchini for noodles but for me it was absolutely delicious! I was worried about the dish being too soggy because there is a lot of moisture in the zucchini but I didn’t have any issues.

Traditionally I like to make my family recipe tomato sauce but I’m trying to make these recipes short and easy!

 

 

Ingredients:

  • 1 jar of pasta sauce
  • 3 large zucchini
  • 1/4 c shredded mozzarella cheese
  • 1 large egg
  • 20 oz ricotta cheese
  • 3 cups baby spinach
  • 1 pack of Meats2u House Seasoned Chicken*
  • Pink Himalayan salt
  • Pepper
  • Oregano
  • 2 Tbs Fresh Basil
  • Olive oil cooking spray

*Pre-cook your defrosted Meats2u Chicken in a crockpot for about 2.5-3 hours, drain, and shred with an electric mixer

You will also need a 9×13 baking dish and a Y peeler

Directions:

1. In a mixing bowl combine ricotta cheese and egg with fresh basil, 1/4 tsp oregano, and pinch/salt pepper. Refrigerate until ready to assemble

2. Using a Y peeler make thick noodle like strips with your zucchini, set aside.

3. Lightly grease your deep 9 x 13 pan and preheat your oven to 375°

4. To assemble have your chicken, Baby spinach, cheese mix, and sauce ready to go. Starting with the zucchini noodles line them along the bottom of the pan (2 Columns lengthwise seems to work best). Then top with ricotta cheese and spoon the pasta sauce over the top. Add your shredded chicken and top with baby spinach. Repeat one more time.

5. Your final layer should be a layer of zucchini topped with a bit of pasta sauce and sprinkled lightly with the mozzarella cheese. You can add the shredded cheese to each layer but I am trying to keep this low fat! Who doesn’t love cheese though?

6. Top with foil and bake in preheated oven for 25 minutes. Remove foil, and bake for an additional 25 minutes to allow cheese to brown. Serve warm!

 

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Eggs Florentine: Protein Style

If you have been following me for a while then you would know that I absolutely love breakfast and brunch! Breakfast is definitely a meal where it’s easy to load up on the carbs and sugars so often times I try to find more “leaner” alternates to enjoy. One of my absolute favorite breakfast dishes is Eggs Benedict. I decided to make a high protein alternate to Eggs Florine utilizing one of my favorite items from Meats2U, their chicken breakfast patties!

Just look a that yolk drip…

Ingredients:

1 pack Meats2u Breakfast Sausage patties – defrosted

1 Small bag baby spinach

4 Eggs

Pinch of paprika to garnish

2 tsp. White wine vinegar

Spray olive oil

Pink Himalayan Salt (or regular)

Pepper

1 tsp lemon juice

Directions:
1. In a medium sauce pan fill 3/4 way full with water. add vinegar. Bring to a simmer over medium-high heat.
2. While you are waiting for the water to boil, in a well oiled cast iron skillet (preferable but you can use a regular skillet) cook your defrosted Meats2u Breakfast Patties. Cook on each side 3-6 min.
3. Carefully, using the handle of a wooden or silicone cooking utensil, swirl the water in a clockwise motion into a small whirl pool is created. Gently break egg into the water. Lower the heat to medium low and simmer until the eggs are just set, about 3 minutes. The yolks should still be runny. Remove the egg from the water with a slotted spoon and set aside on a warm paper-towel-lined plate. Meanwhile, in a medium skillet sauté your spinach and lemon over low heat. We all know that we start off with a huge pile of spinach in end up with nothing so make sure you sauté the whole bag. Season with salt & pepper.
5. Time to assemble: Place or sausage patties on a plate them top with a generous helping of spinach, and finally add your poached egg. Garnish with paprika. Enjoy!

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Taco Tuesday with a twist

So does this count as taco Tuesday? I was craving tacos with all the fixins’ But I decided to loaded up on a sweet potato instead. I used Meats2u Chicken patties to stuff them full of lean protein. It is part of the Chicken Lovers pack. You can get it here and use VIPKELSEY 1/2 off shipping and next day delivery Monday-Thursday

Ingredients:

  • 4 medium sweet potatoes, approximately 2 lbs total 
  • 1 package of Meats2u Chicken Patties
  • 2 tsp olive oil
  • 1/2 tsp salt, more or less, to taste

Garnishment:

  • 1 medium avocado,  peeled and pitted
  • 1/4 tsp garlic powder
  • 1/8 tsp salt, more or less, to taste
  • 1/8 tsp black pepper, more or less, to taste
  • 1-2 tbsp lime juice, to taste
  • Salsa

Additional Garnishment:

  • freshly chopped cilantro
  • chives
  • Sliced lime, to squeeze
  • plain greek yogurt or sour cream
  • sliced jalapeños

Instructions

  1. Preheat oven to 400 degrees F. Poke each sweet potato all over with a fork. Line a baking sheet with foil or parchment paper. Bake the sweet potatoes for approximately 40-50 minutes, or until fork tender. You can also microwave instead to cut down on time.

  2. During the last 10-15 minutes the sweet potatoes are baking, heat 2 teaspoons of olive oil in a large skillet placed over medium heat. Once the oil is heated add the Meat2u patties breaking it apart as it cooks, so that there are no large chunks. Cook for 5-6 minutes or until the meet is no longer pink.

  3. Remove the sweet potatoes from the oven and allow them to cool before handling. They will be too hot to handle and slice into to stuff right out of the oven.

  4. While they are cooling, combine the avocado, salt, pepper, lime juice, and garlic powder into a small mixing bowl. Mash thoroughly to combine. Adjust seasonings and juice to your taste preference.

  5. To serve, cut each sweet potato in half and scoop out the centers into a bowl. Mash and mix up with salt/pepper. Refill the potatoes then top with mashed avocado mixture and salsa

  6. Garnish with any additional toppings of your choosing!

Tupperware Gang: Not just for the gym rats anymore

From leftovers to now calling it “meal prep” there has been a dramatic shift in the attitude towards eating out of tupperware and how it is viewed from society, but in a positive way. I remember the first time I ordered meal prep back in 2015 when I was staying with one of my coworkers at the time waiting for my apartment to be ready and I did not want to burden her with cooking in her kitchen since I was a guest. Cue On Season Meals, who had just recently opened their doors and was conveniently located on my commute to work

 

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After a few weeks of ordering I had felt so spoiled that I didn’t have to lift a finger to prep anymore and around that time was when I started getting into health and fitness so I continued to order my meal prep. I honestly could not cook my food every single time I ate and just thinking about the amount of cleanup and dishes already makes me tired and stressed!

Meal Prep during my salon visit

Along my journey I have run into so many people who are embarrassed and uncomfortable to bust out to tupperware in public. Meanwhile I am sitting over here with a plastic fork and a container in my purse ready to eat, always! People always tease me about this but I don’t mind at all! You have to unapologetically take the steps to align yourself towards your own goals. Whether that goal is weight loss, eating healthy, or building muscle its going to take discipline and most of all stepping out of your comfort zone.
I eat my mealprep on the beach, in the movies, on the plane, and I even bring it while I’m getting my hair done at the salon. And guess what? Nobody cares or even asks me about it.

Beachin it

When you really think about it isn’t it silly to care so much about what other people think? But I completely understand and often find myself falling into that pattern.
If you eat out a lot and your goal this year is to start fueling your body whether or not you want to lose weigh explore ordering meal prep. I still need help getting my food prepped even though I am extremely efficient in making my own meals but it gives me time back in my already busy week. Meal prep can range anywhere from $7 to $16/ meal but you need to consider on average how much do you spend when you eat out even if it is fast food. Here are some things the consider when choosing a meal prep company:
1. Location – Is the meal prep company conveniently located or will they deliver?
2. Do they have any special membership pricing or perks?
3. Do they have a good variety and the ability to customize your order according to your goals?
4. Is it easy for you to order?
5. What meals do you need to order that fit your lifestyle? I currently order breakfast, lunch, dinner. In the past I also ordered five extra meals that had just protein and vegetables as well.
Onseason Meals just launched their new program called club OSM where they send you a weekly email for you to choose your meals so you don’t forget and you can have it delivered right to your door! Check it out here and first time issues can save 10% with my code KELSEYFITCHIC20
So whether you are a competitive athlete, a parent on the go, or someone trying to live a healthier lifestyle remember there is no shame shame in being a member of the Tupperware gang!