CRISPY FISH TACOS

CRISPY FISH TACOS

Macros

0
Protein
0
Carbs
0
Fats

Crispy Fish Tacos with a Cilantro-Lime Coleslaw & Avocado Dipping Sauce

Ingredients:

For the Fish –

  • 4 oz Haddock, Cod, Tilapia or any white fish you desire
  • 14 g Chipotle panko bread crumbs (we used 4C brand)
  • 1 Cup Unsweetened almond milk
  • 1 egg

For the Slaw:

  • 85g Shredded cabbage or unprepared coleslaw mix
  • 1 Lime (half for the slaw and half for garnish)
  • 1/8 Cup Fresh Cilantro
  • 14g Red Onion, chopped.

For the Sauce:

  • 1/4 cup nonfat plain greek yogurt
  • 1 (100 cal) portion of guacamole or 2 oz avocado, mashed.
  • 14g Red onion
  • 1/8 cup fresh cilantro
  • 1/2 of a lime (or more to taste)

For the Taco ‘Shell’:

  • Whole wheat wrap — we used whole wheat bake sense (10/17/3.5)

Directions

    • Pre-heat oven to 400F, line a baking tray with tinfoil and lightly grease with cooking spray
    • Beat the almond milk and egg in one bowl and pour the breadcrumbs into another bowl. Clean the fish fillets and place them into the milk mixture and then into the breadcrumbs until evenly coated and then onto the pan. (same process as making a chicken cutlet) Repeat until all of your fish is breaded. Bake for about 15-20 minutes, turning halfway through.
    • Combine the greek yogurt, avocado, cilantro, lime, onion and lime juice. Mix well and let set in the fridge.
    • Combine the cabbage, onion, cilantro and lime in a large bowl. Mix well and set in the fridge.
    • Once the fish has cooked you may set it aside and break the fillets up into pieces.
    • While the fish is cooling, Cut the wrap into 3 – 4 equal pieces. Heat a frying pan on medium-high heat and spray with non-stick. Toast the wrap on each side to desired crispy-ness. Sprinkle with salt for an extra pop of flavor.
    • You are now ready to assemble your tacos! Shell, slaw, fish, sauce, enjoy.

    Important Notes:

    • This recipe is approved to have until the 10 week out mark.

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CRISPY PARMESAN SHRIMP & ZUCCHINI NOODLES

CRISPY PARMESAN SHRIMP & ZUCCHINI NOODLES

Macros for entire recipe

0
Protein
0
Carbs
0
Fats

Ingredients:

  • 112g Large Raw Shrimp (about 10)
  • 12 g Parmesan Cheese (Kraft Brand – Italian Seasoned)
  • 200g Spiralized Zucchini
  • 1/3 cup Spicy Marinara Sauce **
  • 2Tbs Fat Free Half & Half
  • 14g Sun-dried Tomatoes, Sliced
  • 85g Portobello Mushrooms, Sliced
  • black pepper & salt to taste

Directions

    • Pre-heat oven to 400F.
    • Grease a foil lined baking sheet with non-stick cooking spray. Toss shrimp in grated cheese (I added additional salt and pepper) and spread evenly on the pan. Bake for 10 minutes, flip shrimp and change setting to *broil* for 5 minutes.
    • While the shrimp is cooking prepare the sauce and vegetables. You will have to do some multitasking here. Heat the sauce on low until it begins to bubble. Add in the half & half and mix well. Turn off the burner and let it stand until the meal is ready.
    •  Sauté the mushrooms and sun-dried tomatoes on medium-high heat until the mushrooms are dark and soft (about 5 minutes). Season with garlic, black and red pepper if you desire. Remove from heat and set aside.
    • When the shrimp is finished broiling remove from the oven and set aside.
    • Sauté the spiralized zucchini ‘noodles’ to desired wellness. Add in the vegetables and sauté for another 2-3 minutes.
    • On a large plate or bowl combine the noodle mixture, shrimp and sauce. Add more cheese if your wish. Enjoy!

    Important Notes:

    • This recipe is approved to have until the 4 week out mark. If you remove the cheese and half & Half you may have this throughout your entire prep.
    • **The macros for the sauce we used: (P:1.5/C:9.5/F:0.5)

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BEEF STUFFED MUSHROOMS

BEEF STUFFED MUSHROOMS

0
Protein
0
Carbs
0
Fats

Ingredients:

  • 112g Ground Beef (93/7), raw
  • 1/2 Egg**
  • 40g Baby Spinach
  • 40g Sweet Red Peppers
  • 40g Green Bell Pepper
  • 28g Red Onion
  • 60g Marinated Artichoke hearts (In brine, not oil!)
  • 28g Fat Free Mozzarella Cheese, divided
  • 15g Whole wheat Italian Bread Crumbs
  • 2 Portobella Mushroom Caps (each is about 85g)
  • Fresh diced garlic, black pepper & salt to taste

Directions

  • Pre-heat oven to 350F.
  • Chop and combine the spinach, peppers, onions, artichoke and garlic. Add the Ground Beef, half of the mozzarella and the egg until mixed thoroughly. Add the breadcrumbs last- be sure to mix evenly.
  • Place the mushrooms ‘cap down’ on a lightly greased foil lined baking pan. Divide the beef mixture evenly onto the mushroom caps. Flatten the mixture to ensure that it cooks evenly.
  • Bake for 20 minutes or until juices run clear and the beef is cooked through.
  • Add remaining cheese to the top of the stuffed mushrooms and broil until melted. Enjoy!

Important Notes:

  • This recipe is approved to have until the 4 week out mark. If you remove the cheese you may have this throughout your entire prep.
  • **Half of an egg is about 2T of one whole beaten egg. It won’t hurt to use the whole egg in this recipe –adjust the macro counts accordingly. If you find that the whole egg makes the stuffing too ‘wet’ you can add more breadcrumbs.

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SWEET CHILE SHRIMP SKEWERS

SWEET CHILE SHRIMP SKEWERS

Macros for 1/2 entire recipe (including 1/2 of both sauces)

0
Protein
0
Carbs
0
Fats

Ingredients for Shrimp Skewers:

  • 200g Cooked Shrimp (measured raw)
  • 170g Bell Pepper Chopped into large pieces
  • 100g Red Onion Chopped into large pieces
  • 170g Zucchini or Squash Chopped into large pieces
  • Skewers

Directions

  • Pre-heat the grill or oven to 400F
  • Coat the shrimp using HALF the sweet chile sauce. (see instructions below)
  • Assemble the kebabs alternating the shrimp and vegetables. Lightly season with salt and pepper.
  • Place the prepared skewers on the grill or in the oven on a foil lined baking sheet for 10-12 minutes or until the vegetables start to crisp
  • Remove from heat and let cool.
  • Enjoy with the remaining sweet chile and cilantro lime sauces. (see instructions below)

Macros for Sweet Chile Sauce (roughly 250g)

0
Protein
0
Carbs
0
Fats

Ingredients:

  • 1/2 Cup Rice Vinegar
  • 1/4 Cup of Water
  • Stevia (4 +/- Packets)
  • 1 Tbs Minced Garlic
  • 1 Tbs Red Pepper Flakes
  • 1 Tbs Sriracha
  • 1 Tbs Cornstarch
  • 1 Tbs COLD water
  • Salt to taste

Directions

  • Combine the cornstarch and cold water. Mix until fully dissolved and set aside.
  • In a small sauce pan, bring the vinegar, water and stevia to a boil. Lower heat and add in the garlic, red pepper, salt and sriracha. Let simmer 2-3 minutes.
  • Slowly add in the cornstarch mixture using a whisk to avoid clumping. The sauce will thicken quickly. Remove from heat and let cool.
  • You may need to add more stevia or use less sriracha- adjust to your personal preference.

Macros for Cilantro-Lime Dipping Sauce:

0
Protein
0
Carbs
0
Fats

Ingredients:

  • 1/2 Cup Plain Non-fat Greek Yogurt
  • 1 Tbs Garlic
  • 1 Tbs Cilantro Paste
  • Juice from one half of a Lime
  • Salt & Pepper to taste

Directions:

  • Mix all ingredients well and let set in the refrigerator.

Important Notes:

  • This recipe is approved to have up until 4 week out mark. If you omit the cilantro-lime sauce it can be consumed for the entire prep.

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SECRET INGREDIENT STUFFED PEPPERS

SECRET INGREDIENT STUFFED PEPPERS

Macros with bacon and cheese

0
Protein
0
Carbs
0
Fats

Macros without cheese or bacon

0
Protein
0
Carbs
0
Fats

Ingredients:

  • 225g 93/7 Lean Ground Beef
  • 130g Riced Cauliflower
  • 85g Diced Peppers
  • 50g Diced Onion
  • 85g chopped baby bella Mushrooms
  • 2 Bell peppers, tops removed and de-seeded
  • Spices to have on hand: Salt, Pepper, Garlic Powder, Crushed Red Pepper Flakes.
  • **OPTIONAL: 56g FF Mozz Cheese – 2 slices center cut bacon**
  • Top with: Salsa, Tomato Sauce, BBQ, Ketchup, Gravy, whatever you want!

Directions

  • Pre-heat the oven to 400F. Place the whole bell peppers face down on a pan lined with tinfoil and bake while you assemble the rest of the meal.
  • Heat a skillet on medium heat– lightly coat with non-stick spray. Saute peppers, onions and mushroom until tender (about 5 minutes). Season with black pepper, garlic and red pepper. Remove from heat, transfer to a bowl and set aside.
  • **At the same time, in a separate pan, cook your bacon fully and set aside. Once cooled, chop and add to the vegetable mix.**
  • Using the same skillet and heat setting cook the beef, browning the outer edges. Season with Salt. Add the riced cauliflower to the meat, mixing occasionally until beef is cooked most of the way (about 5 minutes)
  • Once the cauliflower is tender and beef is cooked as desired, add the vegetable meat to the skillet and mix well. After a minute or so, remove from heat and transfer the ‘stuffing’ back to a bowl. ** if you are using cheese you may mix it into the ‘stuffing’**
  • Peppers should be tender at this point. Remove from oven and let cool until you can handle them. Carefully pack the stuffing into the peppers and stand them back up in the pan. If not all of the stuffing fits you can pour it into the pan to crisp in the oven. Bake peppers for an additional 3-5 minutes **or until cheese is melted**.
  • Remove from oven, let cool, enjoy! Add any of the sauces or toppings mentioned above if desired.

Important Notes:

  • This recipe is approved to have until the 10 week out mark.
  • If you remove the cheese and bacon you may have for the entire duration of prep.

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CREAMY HORSERADISH BAKED SALMON

CREAMY HORSERADISH BAKED SALMON

0
Protein
0
Carbs
0
Fats

Healthy Baked Salmon Recipe macro friendly meal. This meal is packed with protein and healthy fats. The sauce adds some flair to the average dish and is satisfying without being too heavy. It can easily be manipulated to fit the desired macro-nutrient profile.

Macros (one) 4oz portion of salmon, one serving each of green beans and cauliflower,  and 1/4 of the sauce:

  • Protein: 29g
  • Carbs: 14g
  • Fat: 11g

Ingredients for Sauce:

  • Creamy Horseradish Sauce
  • 112g Plain, non-fat, greek yogurt
  • 30g Low-fat mayo
  • +/- 1tsp Dill weed (according to preference)
  • +/- 1Tbs Horseradish mustard (according to preference)
  • Salt to taste

Yields 4 servings of sauce. Each serving: P: 3g C: 3.5g F. 0.5g. Save excess. 

Salmon
112grams , cleaned and checked for bones
Season with salt, pepper, dash of lemon juice and garlic.
Bake at 350 for 12-15 minutes. Do not over cook!

Sides:
85g Green beans
85g Cauliflower

Served with steamed green beans and mashed cauliflower ‘potatoes’. To make the mashed cauliflower simply boil or steam until fork tender. Drain and puree with an immersion blender or food processor for best results. You can season with a splash of milk, butter, salt and pepper. If your ‘potatoes’ are too thin you can thicken them with a sprinkle of flour.I have only done this with coconut flour.(The addition of milk, butter, and flour are not counted in the listed macros as they are optional, not necessary)

Directions

  • Pre-heat the oven to 350F. If you are steaming vegetables, get two pots on the stove with water to boil. Line a baking pan with foil and place the filets skin side down. Sprinkle on the lemon juice, salt, pepper, and garlic. Set aside.
  • Combine the greek yogurt and mayo in a small bowl and mix well. Add the remaining ingredients. Adjust to your taste preference. Place in the fridge until ready to serve. (Horseradish is spicy– start with a small amount if you are unsure of what you’ll like)
  • Place the fish in the oven using the middle rack and bake for 12 minutes. While this is cooking you can boil and steam and prepare your vegetables.Use the guidelines mentioned above for the mashed cauliflower.
  • Leave vegetables covered until the fish is ready to serve. Sauce can be used as a topping for the fish, vegetables or both. Enjoy!

Important Notes:

  • This recipe is approved to have until the 10 week out mark.
  • If you remove the cheese and bacon you may have for the entire duration of prep.

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Estimated prep time

10 Minutes Prep + 15 Minutes cook time

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