Ok, so each of these has a place I am just being a little saucy here!
We always want the new sexy fun thing but really the basics are what we really need!
Stay Fit Mom KFC Bowls
Makes 5 bowls / per bowl:
439 cals / 36.2p / 38.4c / 15.5f
For the chicken:
20 ounces boneless skinless chicken breast
1/2 cup Panko bread crumbs (42g)
2 tablespoons flour
1 teaspoon salt
1 teaspoon oregano
1 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon pepper
1/2 teaspoon thyme
1/2 teaspoon celery salt
1/2 teaspoon ground mustard
1/2 teaspoon ginger
1/4 cup egg whites (60g)
For the potatoes:
25 ounces red potatoes
1 & 1/2 tablespoons butter
2 tablespoons fat free milk (I use Fairlife)
1/4 teaspoon garlic powder
salt to taste
pepper to taste
For the gravy:
2 tablespoons butter
2 tablespoons all purpose flour
1 & 1/2 cups beef broth
For the bowls:
5 tablespoons corn (frozen or strained from can)
2 & 1/2 ounces cheddar cheese
1. Dice chicken breast into bite size pieces. Place in a ziplock bag or large bowl. Pour the egg whites over the chicken and coat well.
2. In a mixing bowl combine the Panko, flour, and seasonings. Pour into the bag with the chicken and shake up well, coating all pieces. Arrange in the air fryer in one layer with no pieces touching. Cook at 400 degrees for 9 minutes in batches if necessary. If you don’t have an air fryer, cook in a pan over medium high heat until no longer pink.
3. Boil potatoes in salted water until soft when poked with a fork (about 30-40 minutes). Strain out water and return to the pot.
4. Mash the potatoes and mix in the milk, butter, garlic powder, salt and pepper. Evenly distribute into 5 bowls.
5. Top each bowl with 1/5 of the chicken bites, 1 tablespoon of corn, and 1/2 an ounce of cheese.
6. In a saucepan over medium heat, melt the butter. Whisk in the flour (It will be clumpy). Slowly whisk in the broth, about 1/4 cup at a time. Stir continuously until well combined and thick.
7. Pour evenly over all 5 bowls or pack separately. Store meals in the fridge until ready to eat.
8. When ready to eat, air fry the whole bowl for 10 minutes at 350 degrees or microwave for about 3 minutes.
Link to Video:
https://www.instagram.com/reel/CtXSZ13gUz9/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==
INGREDIENTS
For the Salad (serves 1)
- 1-2 cups Red butter lettuce, or favorite mixed greens (100- 150 g)
- 1/2-1 Tbsp Good balsamic vinegar (15 g, I use a fruit infused from Baker and Olive)
- Salt and pepper to taste
- 1/2 cup Grilled chicken, chopped (100 g)
- 1/4 cup Cherry tomatoes, halved (30 g)
- 1/4 cup Blueberries (30 g)
- 2 Tbsp Green onions, chopped (10 g)
- 2 tsp Feta cheese (I used a dairy-free) (10 g)
- 2 tsp Toasted almonds, chopped (7 g)
- 2 Tbsp Dairy-free herb pesto (30 g) recipe below
- Fresh basil
Dairy-free Herb Pesto (serves 12)
- 1 cup Cilantro (40 g)
- 1 cup Parsley (30 g)
- 1-2 cups Fresh basil (30 g)
- 2/3 cup Dairy-free plain yogurt* (150 g)
- 6 Tbsp White balsamic vinegar** (90 g)
- 1/2 cup Toasted almonds (60 g)
- 3 cloves Fresh garlic, or frozen cubes
- Pinch of red pepper flakes
- Pinch of Kosher salt and pepper
INSTRUCTIONS
-
Make your dressing by adding all ingredients to a small blender or food processor and blend until pretty smooth. The nuts will leave it a little chunky– that’s good! But blend until it’s your preferred consistency.
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Add salad greens to a large bowl and toss with vinegar and a pinch of salt and pepper. Top with chopped grilled chicken, cherry tomatoes, blueberries, green onions, feta, and toasted almonds.
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Finish with a drizzle of herb pesto and some fresh basil. Toss and enjoy!
NOTES
This salad is perfect when you want something extra light, but meal-quality rather than snack-quality! If you want to bulk it up a bit, EASY! Enjoy more chicken for added protein, or toss in your favorite grain for some carbs. I LOVE some brown rice or farro tossed in. Or of course, enjoy it with a nice hunk of crusty bread, or some salted and pan-heated pita bread.
MFP: Lillie Eats and Tells Blueberry Chicken Salad with Herb Pesto
NUTRITION
Serving: 1salad
Fiber: 2.8g
Calories: 297kcal
Fat: 10g
Protein: 31g
Carbohydrates: 15g
Slow Cooker Crispy Carnitas – Share with a crowd
Ingredients
- 2 bay leaves
- 2 teaspoons dried oregano
- 2 teaspoons chili powder
- 2 teaspoons kosher salt
- 2 teaspoons cumin
- 1 teaspoon freshly cracked black pepper
- 1/4 teaspoon cayenne pepper
- 1 medium yellow onion, quartered
- 1 large orange, juiced, rind reserved
- Juice of 1 lime
- 2 cups chicken stock
- 3 pounds boneless pork shoulder cut into 4-inch pieces
Instructions
- In a large slow cooker combine the bay leaves, oregano, chili powder, salt, cumin, pepper, cayenne, onion, orange juice and rind, lime juice, and chicken stock.
- Nestle in the meat, cover, and cook on HIGH for 7-8 hours or LOW for 10 hours, or until the pork is very tender and can be pulled apart easily with a fork. Using a slotted spoon, transfer the pork to a large baking dish or rimmed sheet pan, discarding any large pieces of fat.
- Use two forks to shred the pork into 1-inch pieces. Generously brush the meat with reserved liquid.
- Turn on the broiler. Broil the shredded meat until the edges are crispy and caramelized, 5-8 minutes. Remove the baking dish from the oven and using a spatula, flip the meat over. Broil for 5 more minutes, or until crispy on top.
- Use the carnitas as desired. Store in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 1 month
Recipe Credit The Modern Proper
Share with a crowd!
When we first start weighting and measuring it can be a little overwhelming.
Keeping it simple and using the tear feature can be so helpful!
Make the most out of your prep time with these simple tips!
I batch cook almost all my proteins. We love chicken but my favorite is chicken thighs. If I want a leaner option while still having the added flavor of the thighs. I’ll cook 2 thighs to every chicken breast. Shred, chop and combine them after grilling or cooking and there you have it! Flavorful delicious chicken that is a little easier on the macros with all the great flavor and richness!
An easy way to prep chicken is using an instapot, even frozen chicken will shred nicely after a short amount of time in an instapot. the “set it and forget it” aspect is so helpful with busy lives. No need to babysit it. Cook the chicken, dice or shred and portion it for whatever recipes you want to use later on in the week. Make midweek meals simple.
Prepping your proteins ahead of time is a great way to help make meal planning simple and easy. Combining this with last weeks “make a plan” tip will assist you greatly in alleviating the stress of the “whats for dinner?” question. Plan a week or a few days ahead and prep your proteins accordingly. Shredded Chicken tacos on Monday could easily become Enchilada Soup on Tuesday if you prepped your shredded chicken on Sunday Night!
Start your day strong with these Grab and Go breakfast Ideas:
Pre-made breakfast Burritos
Baked Oatmeal
Chia Protein Pudding
Yogurt & fruit or granola
Protein pancakes or waffles
Overnight oats
Egg Bake
Egg white bites
Protein Muffins
Banana Bread
Pick:
2 Proteins
2 carbohydrates
2 healthy fats
2 Fruits
2 veggies
Protein ideas:
EGGS, STEAK, GROUND BEEF, BEEF ROAST, GROUND TURKEY, GROUND CHICKEN, CHICKEN BREAST, WINGS OR THIGHS, CHICKEN SAUSAGE, WILD-CAUGHT FISH, WILD-CAUGHT SHRIMP, WILD-CAUGHT SCALLOPS, UNCURED BACON, UNCURED MINIMALLY PROCESSED LUNCH MEAT.
Healthy Fat ideas:
AVOCADO, AVOCADO OIL, OLIVES, EXTRA VIRGIN OLIVE OIL,COCONUT, COCONUT OIL, FLAX SEEDS, PUMPKIN SEEDS, SESAME SEEDS, SUNFLOWER SEEDS, SUNFLOWER SEEDS, PISTACHIOS, HAZELNUTS, MACADAMIA NUTS,PECANS, WALNUTS, ALMONDS, CASHEWS, NUT BUTTERS, DUCK FAT, GHEE, CLARIFIED BUTTER
Smart Carb ideas:
WHOLE GRAIN OATMEAL, QUINOA, ANY KIND OF SQUASH, CARROTS, SWEET POTATOES, ROOT VEGGIES, WHOLE GRAIN RICE, YUCA, LINTELS, BEANS, FRUIT, ANCIENT GRAIN BLENDS, WHOLE GRAIN GRANOLA, HIGH QUALITY PROTEIN PANCAKE OR MUFFIN MIX,PLANTAINS
Fruit ideas:
APPLES, BANANAS, APRICOTS, PEACHES, BERRIES, GRAPEFRUIT, ORANGES, TANGERINES, NECTARINES, DATES, FIGS, GRAPES, KIWI, MANGO, PAPAYA, PINEAPPLE, PLUM, POMEGRANATE, PASSION FRUIT, MELON, PEARS, CRANBERRIES, CHERRIES
Veggie ideas:
ARUGULA, ASPARAGUS, ARTICHOKES, BEETS, BELL PEPPERS, BROCCOLI, BRUSSEL SPROUTS, CABBAGE, BOK CHOY, CARROTS, CAULIFLOWER, CELERY, COLLARD GREENS, CUCUMBER, EGGPLANT, ENDIVE, FENNEL, GARLIC, GREEN BEANS, LEAFY GREENS, KALE, LEEKS, MUSHROOMS, OKRA, ONIONS, ROMANE, PEAS, SPINACH, SQUASH, SWISS CHARD, SPROUTS, MICROGREENS
IT IS AS SIMPLE AS THAT!
-MIX & MATCH
-ADD SEASONING OR SAUCE OF CHOICE
-COOK IN BULK
-WEIGHT IT AND PORTION IT OUT AHEAD OF TIME
-YOU ARE READY TO ROLL!
#1 – Make Panini’s that you can pop in the air fryer or toaster oven anytime.
#2 – Make Protein Bowls – Chop or shred your protein – add in your carb and veggies and a little sauce or gravy and bam! Simple easy meal to go! Keep in the fridge or throw in the freezer for a week or two down the road.
#3 – Chop them up and make a “kitchen sink” soup.
#4 – Dice them and make a “Everything Egg Bake”
Looking for a way to increase your vegetable and fiber intake as well as moderate your carbohydrate intake?
Add in Zucchini noodles and swap for half your pasta or swap half your rice for riced cauliflower. Add in riced beets & Zucchini to soups, sauces or meatloaf!
Let us know how you add veggies to your favorite dishes!