Honey Sesame Chicken

Honey Sesame Chicken
 
Ingredients
- 3 lbs boneless, skinless chicken breasts
- 2 cloves garlic, minced
- 1/2 cup honey
- 1/2 cup low-sodium soy sauce
- 1/4 cup ketchup
- 2 Tbsp coconut oil
- 1 Tbsp ginger, grated
- 1/3 cup water
- 1 Tbsp corn starch
- 3 Tbsp sesame seeds

 
Directions
- Combine garlic, honey, soy sauce, ketchup, oil and ginger
- Cut the chicken up into slices and place the slices into crock pot
- Cover the chicken with the honey mixture and cook everything on low for three to four hours
- For the last 30 minutes, remove chicken from the crock pot, leaving the sauce remnants
- Dissolve the corn starch in water and pour it into the crock pot - combine this with the sauce that's already in the crock pot
- Cook this on high for about 10 minutes or until sauce has thickened up
- Once the sauce has thickened, return the chicken to the pot and stir until serving
- Top the chicken off with sesame seeds

BTC Presents Chicken and Potato Kabobs

Left: Teriyaki Chicken & Potato Kabobs
Right: Lemon Garlic Chicken & Potato Kabobs

Ingredients
Chicken Breasts or thighs, cubed
Potatoes, cut into bite size pieces (use any potato you like)
Skewers (soak wooden 60 minutes +)

Directions
- Marinated cut chicken for 30 minutes or longer. (The longer the better)
- Microwave cut potatoes for 5-10 minutes, covered (season with salt & pepper or whatever you like)
- Alternate chicken and potatoes from end to tip.
- Preheat grill Medium for gas grill or high on grill pan.
- Place kabobs on grill 6 minutes per side, flip and continue cooking. (Tip: Only for indoor grill pan: 3 minutes in, put an ice cube or two on the pan and cover to steam the food to help cook inside and out.)
- Take remaining marinade, heat up in a sauce pan and brush it over the kabobs.
- Serve with salad, rice and beans, asparagus or whatever makes you happy.

BTC Presents: Protein Balls

Top row: L: Cookie Protein Balls, R: Birthday Cake Protein Balls. 

Bottom Row: L: Original Protein Balls, R: Cashew Caramel Turtle Protein Balls.

Protein Balls
2/3 cup spread per batch, I use p28foods & buffbake
1 cup oats
1.5 Tbsp Honey
1/4 cup chocolate chips
1/4 cup flax seed
1/4 cup Chia seeds
Mix all ingredients and cover
Rest and chill for 30 mins
Roll them into balls
Enjoy and eat!!!

Bacon Wrapped Asparagus

Ingredients
Bacon (Beef, Turkey or Pork) I used Beef and Turkey Asparagus
Garlic
Unsalted butter
Salty and pepper to taste

Directions
- Preheat oven to 400 degrees
- Take a piece of bacon and wrap asparagus around it. (I did 5 spears of Asparagus per bacon slice.)
- Spray sheet pan
- Heat butter, garlic, salt and pepper
- Brush garlic butter on the wrapped asparagus
- Cook for 15-20 minutes
- Enjoy!!!

Bros That Cook Presents: Bacon Cheeseburger Quesadilla

Serves 2
Ingredients
2 P28 Wrap
1 lb of any ground protein (I'm using Turkey)
2 slices of bacon (I'm using Beef Bacon)
1 cup Reduced Fat Shredded cheese
Handful of Spinach

Avocado Spread
4 Avocados, Chunky
Garlic (Up to how much need)
Salt and pepper to taste
Pinch of Chipotle pepper powder
Lemon or Lime juice (depending on how much you need)

Directions
1. Cut Wrap in half so you got two halves and set aside
2. Make Avocado Spread and set aside.
3. Heat pan to medium heat and cook your meat.
4. Cook bacon and cut into pieces
5. Apply spread to wrap
6. Add cheese, meat and spinach
7. Heat pan to medium heat and apply spray or butter
8. Cook wrap for a few mins and flip to cook the other side.
9. Serve with Avocado and Chipotle Sour Cream
10. Enjoy!

Bros That Cook Presents: Bacon Cheeseburger Quesadilla

Serves 2
Ingredients
2 P28 Wrap
1 lb of any ground protein (I'm using Turkey)
2 slices of bacon (I'm using Beef Bacon)
1 cup Reduced Fat Shredded cheese
Handful of Spinach

Avocado Spread
4 Avocados, Chunky
Garlic (Up to how much need)
Salt and pepper to taste
Pinch of Chipotle pepper powder
Lemon or Lime juice (depending on how much you need)

Directions
1. Cut Wrap in half so you got two halves and set aside
2. Make Avocado Spread and set aside.
3. Heat pan to medium heat and cook your meat.
4. Cook bacon and cut into pieces
5. Apply spread to wrap
6. Add cheese, meat and spinach
7. Heat pan to medium heat and apply spray or butter
8. Cook wrap for a few mins and flip to cook the other side.
9. Serve with Avocado and Chipotle Sour Cream
10. Enjoy!

Bros That Cook Presents Beef and Broccoli Uncut!

This is my cooking segment called Bros That Cook!!! Enjoy!!!

Finished Product

Ingredients:
2/3 cup packed brown sugar
2 Tbsp garlic, mincedT
1/2 tsp red chili flakes
2 cups Beef Broth (regular or low-sodium)
1 cup Soy sauce (I use Bragg's Liquid Amino)
2 Tbsp Sesame oil
1/3 cup cornstarch
2 lbs Beef Chuck Roast, cut into thin strips (I used London Broil)

Directions:
1. Combine all ingredients except for the beef in crock pot or slow cooker
2. Whisk all ingredients until you see no clumps.
3. Add beef
4. Cook for 3-4 hours on High
5. Last 30 minutes, cook uncovered
6. Steam as much broccoli you need
7. Serve over rice, whatever you prefer
8. Enjoy!!!!!

Tip: If you want do to this for food prep, add more meat. Try with other proteins as well.

Grilled Swordfish with Roasted Aspargus

Ingredients
2 8-oz swordfish steaks
1 bunch of aspargus (around 16-20 pieces)
Pinch of Garlic powder
Pinch of Salt and pepper
Pinch of Paprika
2 cloves of garlic, minced
Oil (I prefer coconut oil for the aspargus, swordfish and coat grill pan)
Lemon Zest for Asparagus

Lemon Pepper Butter
Combine in a small bowl:
Half a stick of butter, soft
1 tbsp of Italian seasoning
1/2-3/4 tsp of lemon pepper. (If there's salt already in the seasoning, you don't need to add Sea Salt or have salted butter in this recipe).
1 clove of garlic, minced
Place on cling wrap and roll into log. Refrigerate until ready to use. Also, you can make this in a few minutes using the microwave if you're in pinch for time.  

Directions
1. Preheat Oven for the asparagus at 400 degrees F.
2. Preheat Grill pan to medium high heat.
3. Brush oil onto grill pan and fish. You want to make sure your fish doesn't stick to the pan.
4. Season swordfish both sides with garlic powder, salt, pepper and paprika.
5. Put a little oil on your aspargus. Season with garlic, salt and pepper.
6. Put aspargus on baking sheet and put it in the oven for 15 minutes.
7. Grill pan should be nice and hot. Grill between 4-6 minutes (depending on thickness of the fish). Turn and grill for an additional 3-5 minutes to medium doneness. Remove and let it rest for a few minutes.
8. Add lemon pepper butter on top of fish.
9. Pull out the aspargus and grab a plate. It's time to eat!!!

Tips
Have fun with your food. Use other meaty fish and vegeatables with this meal. Add some carbs, if you want to like some Jasmine Rice, sweet potato or whatever you like. I didn't use any carbs since it was my last meal of the night.

Great Morning or Anytime Drink

Great way to start your day off with this drink. High in protein and BCAA.

Blend Up:
1 scoop of any flavor BCAA
1 cup of egg whites
4-5 oz of any frozen fruit

Try this out! Send me your feedback and let me know what you think

Chicken Pot Pie Meal Prep

Ingredients for at least 5 servings:

• 2lb raw chicken breasts
• 5 whole wheat fillo dough sheets
• 2 tablespoons olive oil
• 5 tablespoon garlic (paste or minced)
• 3 stalks celery (chopped)
• 2 large carrots (chopped)
• 1 red onion (chopped, diced)
• 1 cup raw butternut squash (diced)**
• 1 cup frozen peas
• Broth
  • 3 cups low sodium chicken broth
  • 1 cup low-fat coconut milk (canned)
  • 3 tablespoons arrowroot starch (you can use more if you find the broth is too watery after cooking it in the skillet)
• Seasonings
  • 1 tablespoon fresh thyme
  • 1 tablespoon fresh rosemary
  • 1 teaspoon cumin
• 1 egg (beaten to brush on the crust)

** – denotes optional ingredient

Cheesy Butternut Squash Mac & Cheese

 

 Ingredients for 1 of 8 servings:

• 10z quinoa elbow macaroni (uncooked)
  • Substitute: wheat macaroni
• 1 medium butternut squash
• 8 slices turkey bacon (uncured, nitrate free, from turkey meat)
• 1 cup chicken broth
• 1 tablespoon olive oil
• 2oz goat cheese
• 1/2 cup reduced fat parmesan cheese
•  Seasonings:
  • 1 tablespoon fresh thyme
  • 1/2 tablespoon fresh rosemary
  • sea salt & pepper to taste (I used truffle sea salt to boost the flavors)
• Garnish:
  • chives

Rice Cooker Spanish Rice with Chicken & Shrimp

This is a one pot dish which is also for clean up and since it's in a rice cooker, your rice will be cooked to perfection.

Ingredients for 5 servings:

• 2 cups uncooked sprouted brown Basmati rice
• 1 lb chicken breast (chopped into pieces)
• 1/2 lb raw shrimp (peeled, deveined, chopped)
• 1 diced Roma tomato
• 1/3 cup chopped red onion
• 1 chopped green bell pepper
• 4oz green chiles
• 5 cup chicken broth (no salt)
• 8oz tomato sauce (no salt)
• 1.25 cup water
• 1 tablespoon olive oil
• Seasonings:
  • 1 teaspoon Mexican oregano
  • 1 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • 5 teaspoon chili powder
  • sea salt & pepper to taste
• Garnish:
  • Fresh cilantro

Mega Chicken, Kale & Quinoa Salad Wrap

Ingredients for 1 serving:

• 1 cooked chicken breast (chopped into pieces)
• 1 whole grain flour tortilla (I used one made with rolled oats and seeds)
• Salad:
  • 1 cup wilted kale
  • 3/4 cup spinach (heirloom or regular)
  • 1/2 cup cooked quinoa
  • 1/4 cup chopped red onion
  • 1 tablespoon raisins (or your choice of naturally dried fruit)
  • 5 tablespoon chopped walnuts
  • 1 tablespoon shaved almonds
  • 1 tablespoon chopped mint
  • 1 tablespoon feta (or goat cheese)
  • Juice from 1/2 lemon
  • 2 tablespoons of Bragg Hawaiian Dressing & Marinade (or your favorite low calorie vinaigrette or dressing)
• Garnish
  • Balsamic glaze

Cinnamon & Curry Spiced Chicken Thighs

Ingredients for 5 servings:

•  2.5 lb raw, lean chicken thighs
• Seasonings:
  • 1 teaspoon curry powder
  • 1/2 tablespoon ground cinnamon
  • 1 tablespoon garlic
  • 1 teaspoon smoked paprika
  • 1/2 tablespoon extra virgin olive oil
  • pinch of sea salt
  • generous amount of pepper (if desired)
  • Garnish:
    • freshly chopped mint

Healthy Lasagna Rollups

Ingredients for 8 rolls:

• 8 brown rice lasagna sheets (or whole wheat)
• Marinara
  • 1.25 lb lean ground turkey (93% lean)
  • 15 oz unsalted tomato sauce
  • 2 chopped Roma tomatoes
  • 1/3 cup chopped red onion
  • 3/4 cup chopped mushrooms (optional)
  • 2 tablespoons oregano
  • 1/2 tablespoon red pepper
  • 1 tablespoon garlic (paste or minced)
• Creamy spinach sauce
  • 1 egg white
  • 1 cup 2% cottage cheese
  • 1/2 cup part-skim ricotta cheese
  • 1.25 cup chopped spinach
  • 1/3 cup chopped basil
• 2/3 cup shredded reduced-fat mozzarella
• fresh chopped parsley
• coconut oil spray

Meatballs in Butternut Squash Marinara (in a Red Potato)

Ingredients for 5 servings (10 meatballs & 5 red potatoes):

• 1.25 cup homemade butternut squash marinara
• Ingredients to make 24oz or 12 servings (1/4 cup per serving):
  
• 1 lb chopped butternut squash flesh (or 1 large butternut squash)
• 2 Roma tomatoes
• 1 medium yellow or red bell pepper
• 1 tablespoon minced garlic
• 3/4 cup low sodium chicken broth
• 1/2 cup chopped red onion
• 1 tablespoon apple cider vinegar
• 1 tablespoon Italian seasoning
• 1/2 teaspoon sage
• 1 tablespoon pink Himalayan salt (or sea salt)
• spray coconut oil 

* – denotes optional ingredient

Steps:

1. Set oven to 400F.
2. Peel and chop butternut squash into medium-sized cubes.
3. Spread the butternut squash on a baking sheet, then add the 2 Roma tomatoes and the bell pepper. Roast in the oven for 45 minutes.
4. After roasting, allow it to cool for about 15 minutes.
5. Spray a nonstick skillet with coconut oil and set on medium high heat. Toss in red onion and garlic and cook until the red onion turns brown and translucent.
6. Chop the stem off the bell pepper and then toss all of the ingredients into a high-powered blender.
7. Blend on high speed until it is liquefied. If you desire for the marinara to be a tad thinner, then add tablespoons of chicken broth until you reach the desired consistency.

• Meatballs:
  • 20 oz lean ground chicken breast (or turkey breast)
  • 3/4 cup feta crumble
  • 1 cup finely chopped spinach
  • 5 medium sized red potatoes
  • Seasonings for meatballs:
    • 1 tablespoon Italian seasoning
    • 1/2 tablespoon fennel
    • 1 teaspoon sage
• sea salt & pepper to taste
• spray coconut oil
• garnish
  • fresh cilantro

Steps:

1. Set the oven to 400F.
2. After washing the red potatoes, place them on a baking sheet. Poke a few holes in them using a fork, then bake them in the oven for about 45 minutes, or until soft.
3. In a bowl, mix together the ingredients for the meatballs.
4. Form about 10 meatballs about the size of a golf ball.
5. Spray a nonstick skillet with coconut oil and set on medium heat.  Add the meatballs one by one.  Allow the outer parts of the meatball to cook; remember to roll the meatballs around the pan so that all sides are cooked. Do not keep the heat too high because they may stick to the pan and some sides/parts will burn.
   • TIP: Sear the meatballs on top and bottom and then place the entire skillet in the oven at broil temperature and cook for about 5 to 7 minutes. Before doing this ensure your skillet can withstand high heat.
6. When the meatballs have nearly finished cooking, reduce the heat to low and pour in the homemade butternut squash marinara. Stir slowly with a spatula and ensure all the meatballs are covered in the sauce.  You can cover the meatballs but it is not required.  Cook for about 4 to 5 minutes, ensure the meatballs have finished cooking, then remove the skillet from the heat.
7. Slice open a baked red potato and flake out part of the flesh using fork.
8. Top each potato with two meatballs and drizzle a little butternut squash marinara on top.
9. Garnish with cilantro (or green onions or chives).

Approximate macros for 1 of 5 servings:
395 calories, 40g protein, 43g carbs, 8g fat, 6g fiber, 5g sugar

Chocolate PB Delight Doughnut

Ingredients:
1/4 C coconut flour
1 scoop chocolate or chocolate PB whey
1 1/2 Tb cocoa powder
1 Tb Truvia
1 tsp baking soda
1 Tb vanilla extract
1 Tb Greek yogurt
1 Tb grass-fed butter for a buttery taste (could substitute butter extract with a little more yogurt)
2 eggs
2 Tb unsweetened almond milk
6-Piece Doughnut Mold

Directions:
Mix the dry ingredients together; mix the wet ingredients; combine both dry-mixed and wet-mixed ingredients together. Using non-stick spray, lightly coat a "Doughnut Mold" baking pan, then pour in the batter - be sure not to spill around the sides.
Bake for about 10-12 minutes or until they pass the toothpick test. It's better to take out a bit early than too late.

To decorate: Scoop several tablespoons of all natural creamy peanut butter into a small plastic sandwich bag. Cut a small tip off one side of the bag and squeeze the PB through the hole you've just created. Pipe the doughnut with peanut butter lines, swirls, polka dots, etc. For a finishing touch you could add chocolate chips, nuts, sprinkles...the possibilities are endless!

Creamy Dairy Free Chicken Pasta

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients for at least 4 servings:

• 1lb (454g) chicken breasts
• 6oz (170g) whole grain pasta
• 1 tablespoon extra virgin olive oil
• 10 oz (296ml) lite coconut milk
• 3/4 cup (177ml) low sodium chicken broth
• 5 cup (355ml) chopped asparagus
• juice from 2 lemons
• fresh lemon zest
• 1 garlic clove
• 1 tablespoon oregano
• 1/3 cup chopped parsley
• 1/2 teaspoon fresh dill
• sea salt & pepper to taste
• 1 tablespoon wheat panko crumbs for crunch (optional)

Steps:

1. Boil and cook pasta according to instructions given (on the package) and set aside.
2. Season chicken breasts with a few pinches of sea salt, pepper and oregano. If you have it available, I’d toss in some freshly chopped rosemary as well.
3. Add half of the olive oil to a (non-stick) skillet and set on medium heat. Once the skillet is hot, add the chicken breasts and cook on both sides for about 8 minutes each side or until the chicken breasts are completely cooked.

• Tip: if your skillet is all metal or can withstand high temperatures, I recommend searing both sides of the chicken breasts, then placing the entire skillet in the oven at 420F for about 8 minutes (depending on the size of the chicken breasts). This will help them cook much faster and this is especially recommended if the pieces of chicken breast are way too thick.

4. Once the chicken breasts are cooked, remove them from the skillet. Place the skillet back on medium heat and add the remaining olive oil. Toss in garlic and chopped asparagus and cook for about 5 minutes.
5. Add chicken broth, lemon juice, lemon zest and coconut milk. Allow it to simmer for a few minutes and then add cooked pasta. Reduce the heat and allow the sauce to begin to thicken.
6. Add oregano, dill and fresh parsley. Stir and shake the pan, careful not to break the pasta.
7. Finally, fold in chopped chicken breast and stir.
8. Garnish with a little more dill, parsley and fresh lemon juice.

Approximate macros:

395 calories, 39g protein, 36g carbs, 11g fat, 6g fiber, 3g sugar

 

Tip: If you don't use chicken breast, try it with chicken thighs, duck or whatever bird you want to try out. Of course, the caloric intake is going to be different. Give it a try!

BCAA Popsicles

⤴Increase muscle growth and energy 
⤵Decrease cravings and recovery time

✔What you need:
-1.5- 2 Scoops of BCAA (Any flavor except Unflavored)
-Water
-4 Serving Popsicle mold
-Shaker Cup

✔What you do:
-Measure your water by filling the popsicle molds with water
-Pour the water into your shaker cup.
-Add your desired amount of BCAA and shake.
-Pour into popsicle mold.
-Freeze until solid (usually 4 hours)
*Tip: Run popsicles under warm water for easy removal from mold. Macro Breakdown: Of course these BCAA Pops are carbohydrate, sugar, and calorie free.

Turkey Sriracha Muffins With Polenta Frosting

Ingredients

Muffins

 12 oz Ground turkey

1 Whole egg

Sea Salt Quest Nutrition Protein Chips 1 bag

1/2 tbsp Grapeseed oil

Sriracha 3 tsp

Kosher salt 1/4 tsp

Ground black pepper 1/2 tsp

Granulated garlic 1/2 tsp

Asparagus 4 spears

Frosting

300g Polenta

Water 1/2 cup

 1/8 tsp Salt

Ground black pepper 1/2 tsp

Granulated garlic 1/2 tsp

1/2 tsp Granulated onion

Muffins

1. Preheat the oven to 350 degrees F, and prepare a muffin tray by spraying with nonstick cooking spray.
2. In a small blender, blend the protein chips into fine crumbs.
3. Chop the asparagus into centimeter-sized pieces and set aside.
4. In a medium bowl, add the ground turkey, egg, protein-chip crumbs, oil, Sriracha, salt, pepper, garlic, and chopped asparagus. Mix until all the ingredients are fully incorporated.
5. Split the mix into five evenly sized balls and place in the muffin tray. Gently press each one down to be sure they are flattened on the bottom.
6. Bake in the oven for about 25 minutes or until fully cooked.

Frosting

1. In a medium saucepan, add the polenta along with the water to begin heating up.
2. When the mix becomes creamy, add the salt, pepper, garlic, and onion until fully incorporated. Let sit on heat until it become frosting-like in consistency.

Assembly

1. When the muffins are done and have slightly cooled, top with the polenta frosting.
2. Optionally, you can add more Sriracha and some asparagus tips sautéed in the grapeseed oil.

Nutrition Facts

Serving size: 1 muffin with frosting

Recipe yields

5 servings

198 Calories

 8 g Fat

12g Carbs

1 g Fiber

19 g Protein