Fat2Fit in the Kitchen - Recipes, Tips, and More!
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https://www.wholesomeyum.com/keto-ravioli-recipe/
Tip I use wonton wrappers instead of making ravioli dough1 -
I've been making protien waffles during the Christmas break. Super simple and easy.
1 Egg
1/2 to 1 cup of almond milk
1 scoop of protein powder - I use casein instead of whey. With whey the texture is a bit gritty.
You want the mixture to look like pudding, bigger egg, less milk, smaller egg more milk. Make sure you get all of the clumps out. That's it, put the mix in your waffle iron and it comes out delicious. I typically use vanilla protein, but my husband ordered some cookies and cream flavor protein and it has come out pretty tasty.
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I made this recipe last week and it was delicious.
https://thepounddropper.com/lightened-up-copycat-outback-steakhouse-alice-springs-chicken/#mv-creation-434-jtr
I only used 3 slices of bacon instead of 6 and 3 was plenty for this recipe. When it put it in the MFP recipe builder with that change it is 239 calories per serving, 12G net carbs, 9.3g fat, 32.4G protein.
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I made this last night and it was delicious. I doubled the sauce and let the browned chicken cutlets simmer in it for about 15 mins before adding the cooked onions and cheese. I used reduced fat cheddar since that's what I had on hand.
https://www.skinnytaste.com/french-onion-chicken/2 -
Here's a tip that I learned during my brief foray into WW. It's become my favorite after dinner snack, especially if I need more grams of protein to balance my macros for the day.
Mix about 3/4 cup of plain non-fat greek yogurt with fruit of choice and about 2 tsp instant pudding mix (flavor of choice). There are so many combinations you can do. My favorite is 1/2 cup of chopped bing cherries and pistachio pudding mix mixed with the yogurt, then I add a drizzle of chocolate syrup. Instance Spumoni! Sometimes I add a tbsp of chopped pistachios if I have the calories available. I use SF instant pudding mix for mine.
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peanut butter powder is also great - if you don't want the chemicals and sugar from the pudding mix. Of course a few chocolate chips never do any harm in that combo...Here's a tip that I learned during my brief foray into WW. It's become my favorite after dinner snack, especially if I need more grams of protein to balance my macros for the day.
Mix about 3/4 cup of plain non-fat greek yogurt with fruit of choice and about 2 tsp instant pudding mix (flavor of choice). There are so many combinations you can do. My favorite is 1/2 cup of chopped bing cherries and pistachio pudding mix mixed with the yogurt, then I add a drizzle of chocolate syrup. Instance Spumoni! Sometimes I add a tbsp of chopped pistachios if I have the calories available. I use SF instant pudding mix for mine.
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We had this for dinner last night. I chose the Instant Pot method. I only pressure-cooked it for about 17 minutes and that was perfect:
Beef, Tomato and Acini di Pepe Soup (Instant Pot, Slow Cooker + Stove Top) - 6 servings
1 lb 90% lean ground beef
1-1⁄2 teaspoon kosher salt
1⁄2 cup diced onion
1⁄2 cup diced celery
1⁄2 cup diced carrot
28 oz can diced tomatoes or crushed, (I prefer crushed tuttorosso)
32 oz beef stock
2 bay leaves
4 oz small pasta such as Acini di pepei
grated parmesan cheese and ricotta (optional)
Instant Pot directions:
Press the saute button, when it's very hot add the ground beef and salt and cook until browned breaking the meat up into small pieces as it cooks. When browned, add the onion, celery and carrots and saute 3 to 4 minutes.
Add the tomatoes, beef stock and bay leaves, close and using pressure cooker press soup (35 minutes).
After that use the quick release, once the pressure is out open, add the pasta and stir, cover and press manual pressure 6 minutes (I did half the time directed on package of pasta). Remove bay leaves and serve.
Stove top directions:
In a large pot or Dutch oven, saute the beef and salt on high heat until browned, breaking the meat up into small bits. Add the onion, celery and carrots and saute 3 to 4 minutes.
Add the tomatoes, stock and bay leaf, cover and cook low until the beef and the vegetables are tender, about 1 to 1 1/2 hours (you may need to add more broth or water if it evaporates too much).
Add the pasta, stir and cook according to package directions.
Slow Cooker directions:
In a large nonstick skillet, saute the beef and salt on high heat until browned, breaking the meat up into small bits. Add the onion, celery and carrots and saute 3 to 4 minutes.
Transfer to the slow cooker along with the tomatoes, stock and bay leaf, cover and cook low 8 hours.
Just before it's ready cook the pasta on the stove according to package directions. Add the pasta, stir and cook according to package directions.
Source: https://www.skinnytaste.com/beef-tomato-and-acini-di-pepe-soup/2 -
@trooworld - I've had that recipe on my list to try but haven't made it yet. I look forward to trying it. I love most of the skinnytaste recipes. Another good one is the Lasagna Soup. I made it Sunday using the slow cooker method. It was delicious.
https://www.skinnytaste.com/lasagna-soup/
I used turkey sausage and farfalle for the pasta. I added half a bag of baby spinach a few minutes before serving.0 -
I've been doing higher protein breakfasts and sometimes on the mornings I work I don't have a ton of time...usually make a protein smoothie but recently came up with a quick breakfast sandwich I can throw together quickly if I make the protein pancakes ahead of time to keep in the fridge to warm up in the microwave with the veggie sausage patty. When I make the protein pancakes I add in a tablespoon of milled flax seed and a little cinnamon.
So the sandwich is 2 protein pancakes, 1 Morning star breakfast sausage patty and 3 tablespoons of liquid eggs cooked.
It has about 360 calories and 30 or 40 grams of protein (I can't remember...dang perimenopause brain fog). Keeps me full until lunchtime.2 -
@kelliward1 I do something similar and love it: It's called a McGriddle Chaffle. It's a low-carb recipe and I use a veggie sausage patty in it. It's my favorite breakfast right now. Here's the recipe: https://www.lowcarbingasian.com/mcgriddle-chaffle/
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30-40 grams of protein is HUGE. I hope that normal, non-Olympic level athletes can see that you do not need this level of protein. I think there is a problem with the idea that people with a normal activity level need these kinds of amounts of protein. Relax! Enjoy food - vegetables, fibre, not too much of anything!3
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We made Instant Pot Baked Ziti by Skinnytaste last night. We added lean ground turkey for some protein. It was really good, you make it in the Instant Pot so it's pretty easy. You could also make it on the stove.
https://www.skinnytaste.com/instant-pot-baked-ziti/5 -
I made this recipe yesterday and it was really good. I used sirloin steak but I think it would be good with chicken, tofu, or just more veggies instead of the meat. https://www.eatingwell.com/recipe/7890433/steak-vegetable-stir-fry-with-black-bean-garlic-sauce/
I cut back on the oil to 1 tbsp, 1/2 to cook the steak and the other 1/2 to cook the veggies. I also added mushrooms.
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This Air Fryer Pork Tenderloin was really good: https://www.wellplated.com/air-fryer-pork-tenderloin/
I served it with Asian Green Beans: https://www.jocooks.com/recipes/asian-green-beans/
The green beans needed a bit of salt and they were very spicy. I think I would make them again. I would definitely make the pork again.1 -
I actually tried a recipe today! I usually just fake it. I had a big bag of parsnips, which I love, and wanted to try something new and use up a bunch of them. Here is what I found, and it was wonderful:
https://food52.com/recipes/19408-vegan-lentil-shepherd-s-pie-with-parsnip-and-and-potato-mash
I did not use any broth - it would have been too much liquid, and I upped the mushrooms and herbs. It would work well with regular milk and butter in the mashed potato/parsnip topping as well, if you are not aiming for totally vegan.
I served it over a big helping of steamed kale. My taller half put ketchup on his! We have different vegetable tastes
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We have been on an asparagus kick hear lately. Asparagus is currently in season. This is a fast, simple way to prepare it in the air fryer. The end result is slightly crunchy and very tasty.
Bundle of fresh asparagus
1 Tbs Olive Oil
Pinch of garlic powder
Grated Parmesan cheese
Pre Heat Air Fryer, 370 for 5 minutes
Clean and trim asparagus
Toss in olive oil to coat.
Cook at 370 for 7 minutes.
Sprinkle on grated parmesan to taste
Cook for an additional 5 to 7 minutes based on the size of the stalks
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I keep the following ingredients on hand for a quick and easy "casserole"
Cauliflower Rice Frozen 19oz
Brocoli Frozen 10 oz
John Souls Chicken Strips 16oz
Cream of Mushroom Soup - large can 98% fat free
Parmesan 1/2 cup
Cheddar Cheese (I use about a cup)
Salt/Pepper to Taste
Thaw the chicken
Prepare the Cauliflower rice and broccoli according to package instructions
Mix Chicken, Rice, Broccoli together.
Stir in cream of mushroom soup.
Add 1/2 the cheddar and all the parmesan
Salt and pepper
pour into casserole dish
Top with remaining cheese
Bake in 350 over for about 40 minutes or heated thoroughly
*You can add more cheese to your taste and calorie allowance
6 servings at 260 calories per MFP recipe
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This works really well in any kind of oven too - I often do a small pan of them in the countertop oven (toaster oven) or a full sheet pan in the regular oven. 375F/190C works well, and you do not need much oil at all. I just rub it with my fingers and then salt and pepper, herbs if you're in the mood. Sometimes with the parm as well, but it tastes great just as is.TexanMom8152 wrote: »We have been on an asparagus kick hear lately. Asparagus is currently in season. This is a fast, simple way to prepare it in the air fryer. The end result is slightly crunchy and very tasty.Bundle of fresh asparagus
1 Tbs Olive Oil
Pinch of garlic powder
Grated Parmesan cheese
Pre Heat Air Fryer, 370 for 5 minutes
Clean and trim asparagus
Toss in olive oil to coat.
Cook at 370 for 7 minutes.
Sprinkle on grated parmesan to taste
Cook for an additional 5 to 7 minutes based on the size of the stalks
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This works really well in any kind of oven too - I often do a small pan of them in the countertop oven (toaster oven) or a full sheet pan in the regular oven. 375F/190C works well, and you do not need much oil at all. I just rub it with my fingers and then salt and pepper, herbs if you're in the mood. Sometimes with the parm as well, but it tastes great just as is.TexanMom8152 wrote: »We have been on an asparagus kick hear lately. Asparagus is currently in season. This is a fast, simple way to prepare it in the air fryer. The end result is slightly crunchy and very tasty.Bundle of fresh asparagus
1 Tbs Olive Oil
Pinch of garlic powder
Grated Parmesan cheese
Pre Heat Air Fryer, 370 for 5 minutes
Clean and trim asparagus
Toss in olive oil to coat.
Cook at 370 for 7 minutes.
Sprinkle on grated parmesan to taste
Cook for an additional 5 to 7 minutes based on the size of the stalks
@jugar ~ I've done with with broccoli in the oven as well.
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Making chicken enchiladas today for Cinco De Mayo.
This is a very good recipe https://www.skinnytaste.com/chicken-enchiladas/2 -
@GinLee61 Chicken enchiladas sound good. We are having:
Mexican street tacos - https://damndelicious.net/2019/04/18/mexican-street-tacos/
salad
and Micheladas (serves 4):
Kosher salt
1⁄4 teaspoon chili powder
1 cup lime juice (8 limes) plus lime wedges for serving
8 teaspoons hot sauce plus extra for serving
2 tablespoons Worcestershire sauce
4 (12-ounce) Mexican beer chilled
Use a well-chilled Mexican lager. Our favorite is Tecate, but Corona Extra or Modelo will also work. We recommend Cholula or Tapatío hot sauces for their flavor and thicker consistencies. If using a thinner, vinegary hot sauce such as Tabasco, which is spicier, start with half the amount called for and adjust to your taste after mixing. Do not use bottled lime juice here.
Combine 2 teaspoons salt and chili powder on small plate and spread into even layer. Rub rims of 4 pint glasses with 1 lime wedge to moisten, then dip rims into salt mixture to coat. Set aside glasses.
Combine lime juice, hot sauce, Worcestershire, and ¼ teaspoon salt in 2-cup liquid measuring cup, stirring to dissolve salt. Fill prepared glasses with ice cubes and divide lime juice mixture evenly among glasses. Fill glasses with beer. Serve with lime wedges, extra hot sauce, and remaining beer, topping off glasses as needed.1 -
Does anyone know any really good recipes for napa cabbage? I made a slaw last week....and the CSA gave me another!0
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@melaniedscott so miss having a CSA nearby! Hope you’re enjoying all your produce! Napa cabbage is my go to over regular cabbage. I shred it and use to make air fryer egg rolls. If I don’t have time to roll. I’ll make egg roll in a bowl or egg roll soup. Also use it for stirfrys. If you want to keep the leaves whole, I’ve made stuffed napa rolls. Also used them for napa wraps instead of lettuce. Also something super simple is rough chopping and just sautéing like other greens. Hope whatever you decide to make is tasty! Happy Cooking!0
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@melaniedscott I really liked this chopped salad that takes a bit of Napa cabbage. You could always add more than called for: https://leitesculinaria.com/108136/recipes-chopped-salad.html
Here's a recipe for the dressing: https://leitesculinaria.com/108135/recipes-honey-dijon-dressing.html
You could also do Moo Goo Gai Pan. This recipe was really good: https://www.jocooks.com/recipes/moo-goo-gai-pan/2 -
Coastal Maine Botanical Gardens Dressing
1 can (15 oz) of sliced pears in juice; reserve 1/3 cup of the juice
3 Tbsp rice wine vinegar
3 Tbsp vanilla yogurt
2 Tbsp honey
1/2 tsp vanilla bean paste
whizz it up in a blender. Keeps a few days in the refrigerator. Best served on a salad that contains fruit, like berries or watermelon.
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Made this vegetarian pasta dish last week. It was very good and excellent for springtime:
Pesto Pasta with Arugula, Asparagus, Peas, and Pistachios - https://www.skinnytaste.com/pesto-pasta/1 -
My husband and I have really enjoyed using the app mealime (it's meal time without the "T"). Pretty much everything we've made from the app has been delicious.3
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Coastal Maine Botanical Gardens Dressing
1 can (15 oz) of sliced pears in juice; reserve 1/3 cup of the juice
3 Tbsp rice wine vinegar
3 Tbsp vanilla yogurt
2 Tbsp honey
1/2 tsp vanilla bean paste
whizz it up in a blender. Keeps a few days in the refrigerator. Best served on a salad that contains fruit, like berries or watermelon.
The Trolls Garden!!
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NouveauRee wrote: »@melaniedscott so miss having a CSA nearby! Hope you’re enjoying all your produce! Napa cabbage is my go to over regular cabbage. I shred it and use to make air fryer egg rolls. If I don’t have time to roll. I’ll make egg roll in a bowl or egg roll soup. Also use it for stirfrys. If you want to keep the leaves whole, I’ve made stuffed napa rolls. Also used them for napa wraps instead of lettuce. Also something super simple is rough chopping and just sautéing like other greens. Hope whatever you decide to make is tasty! Happy Cooking!
I'm enjoying the CSA. I ended up making a sort of spring roll/cabbage roll with half the second napa that were amazing. And then made coleslaw again with the rest. There is a place that does really lovely lettuce cups with chicken and water chestnut and...well, I don't know what else...that he likes and I'm thinking I need to figure that out. Maybe not with napa but generally.0
