Everyone needs a good rotation of easy healthy recipes for the month. Here’s mine :)
DISCLAIMER:
Macros may vary depending on the ingredients you use. To be certain, plug your ingredients into a nutrition app before purchasing or cooking.
Breakfast Burrito - 6 servings
455 calories
22g fat
27.7g carb
36.7g protein
Fried Rice - 6 servings
352 calories
8.3g fat
26.8g carb
39.8g protein
Coconut Curry Shrimp - 6 servings
213 calories
8.9g fat
4.5g carb
40.6g protein
Panini - 6 servings
644 calories
25g fat
35.4 carb
65.1g protein
INGREDIENTS:
Frozen Breakfast Burrito
Serves 6-8
1 tablespoon butter
½ yellow onion, diced
1 russet potato, peeled, grated, salted and drained
1 red bell pepper, diced
8 eggs
1lb ground turkey (98pct lean)
1 teaspoon ground fennel powder
½ teaspoon ground cumin
1 teaspoon garlic powder
½ teaspoon onion powder
2 teapsoons fine sea salt
2 teaspoons granulated sugar
1.5 cups shredded cheddar cheese
½ cup fresh cilantro, rough chopped
6-8 (10 inch) flour tortillas
Protein Maxed Chicken Fried Rice
Serves: 6
3 cups cooked white rice
2 lbs chicken breast, cut into bite sized pieces,
Salt to taste
1 tablespoon vegetable oil, divided
2 eggs
2 shallots, finely chopped
1 carrot, finely diced
3 thai chilies, thinly sliced
½ cup frozen peas
3 tablespoons soy sauce
Pinch white pepper
2 green onions, thinly sliced for garnish
Shrimp Coconut Curry:
Serves: 6
2 large shallots, finely diced
1 inch knob galangal, grated
5 cloves garlic, finely chopped
1/2 tablespoon coconut oil
4 oz red curry paste
Salt to taste
1.5 cup light coconut milk
1 cup shrimp stock
2 lbs shrimp, peeled and deveined
8 kaffir lime leaves
3 tablespoon fish sauce, plus more to taste
2 Limes, cut into wedges for serving
Spinach Pesto Double Meat Panini:
Serves: 6
Spinach Pesto:
1 cup spinach
1 cup basil leaves
3 cloves garlic
½ cup parmigiano reggiano
¼ cup water
2 tablespoons extra virgin olive oil
Salt to taste
Final Sandwich:
12 slices bread
2lbs thinly sliced deli turkey
2lbs thinly sliced steamed deli ham
6-8 slices Swiss cheese
2 tablespoons spinach pesto Per sandwich
½ cup sundried tomatoes, finely chopped
INSTRUCTIONS: Frozen Breakfast Burrito
Serves 6-8
On a towel, salt the potatoes, and toss together to incorporate. Wrap the potatoes in the towel and squeeze all the moisture out of the potatoes.
Lightly grease a medium-sized nonstick pan and heat to medium. Add the potatoes, and press them down completely on the pan. Cook for 3-4 minutes, flip, and cook for another 3-5 minutes. Season to taste with salt.
In a medium-sized bowl, combine turkey with fennel powder, garlic powder, cumin, onion powder, sugar, sea salt, and mix together until fully incorporated.
Heat a medium-sized non-stick skillet over medium high. Lightly grease with cooking spray. Press down the turkey on the skillet so it becomes flat. Sear for 2-3 minutes, flip, and sear for another 2-3 minutes until an internal temperature of 175 Degrees Fahrenheit.
Cut the turkey evenly into small squares.
Add butter to a medium-sized non-stick skillet, and set to medium. Add the bell pepper and yellow onion to the pan and cook for 3-4 minutes, or they begin to soften.
In a medium sized bowl, crack in eggs and whisk until even. Add the egg mixture to the skillet. Scramble to your liking. Season to taste with salt.
Lightly warm tortilla over an open flame. On each tortilla, layer eggs, turkey, cheddar, and hashbrowns, and cilantro. Roll into a burrito and toast in a medium-sized pan over medium heat.
Protein Maxed Chicken Fried Rice
Serves: 6
Generously coat a wok with oil and heat over high heat. Swirl to coat the entire wok with oil. Once it begins to smoke, cut off the heat and dispose of the oil safely.
Add vegetable oil and return the wok to high heat. Put in the chicken and spread out across the wok. Sear for 3-4 minutes. Once each piece is browned, flip the chicken and sear for another 2-3 minutes. Remove the chicken from the wok.
Add carrots, shallots, Thai chiles, and season lightly to salt. Stir for 2-3 minutes, or until vegetables are softened.
Return the chicken to the wok and add the rice. Stir fry until the rice is hot and the chicken is completely cooked through.
Scoot the mixture to one side of the wok, lightly grease the empty space, and add in eggs. Whisk together in the wok until homogenous. Season to taste with salt. Scramble to your liking.
Toss everything together in the wok and add peas, soy sauce, and white pepper. Stir until incorporated.
Shrimp Coconut Curry:
Serves: 6
In a medium-sized pot, set to medium heat, add coconut oil, shallots, garlic, galangal, and season to salt. Cook for 2 minutes, or until fragrant.
Add red curry paste, cook until it begins to stick to the bottom of the pan. Deglaze the bottom of the pan by adding in shrimp stock.
Bring up to a simmer and reduce the heat to low. Add in shrimp, and bring to a boil over medium high. Reduce the heat to low and simmer for 5-8 minutes.
Add coconut milk, makrut lime leaves, and cut off the heat. Season to taste with salt.
Serve with rice.
Spinach Pesto Double Meat Panini:
Serves: 6
Spinach Pesto:
In a blender, combine garlic, parmigiano reggiano, salt to taste, water, spinach, basil leaves, and blend on high until smooth. Add in olive oil.
Final Sandwich:
Coat the inside of each bun with pesto. Layer on turkey, deli ham, swiss cheese, sundried tomatoes, and top with a bun.
