Skip the Take Out & Try This: Beef & Broccoli Bowl

Skip the Take Out & Try This: Beef & Broccoli Bowl

Tired of spending the money on order Chinese or is your favorite buffet closed down or just hard to get to due to Covid-19 regulations?! Well, save the time and the wallet and make one of everyone’s favorites right at home… with plenty of left over to enjoy! 

Let’s Get Cookin’

  • Slice the steak into ¼ inch-thick pieces about 2 inches in length.
  • To make the sauce, mix together the soy sauce, ginger, stock, arrowroot and sugar. Set aside.
  • Set a large nonstick skillet over medium heat and add the olive oil. Once oil is warm, add the garlic and cook for 1-2 minutes, being careful not to burn the garlic.
  • Increase the heat to medium-high and add pieces of sirloin. Cook for 3-4 minutes. Until the outer edges of the steak are seared.
  • Reduce the heat to medium, then pour in the sauce. Stir immediately so the sauce does not clump, then add the broccoli florets.
  • Cook, stirring, for 2 minutes, then remove the skillet from the heat and allow the residual heat to cook everything through for about 4 minutes. Garnish with green onions and lime wedges just before serving.


Optional (Macros not included): Add white rice to the mix!

Prep Time: 5min    Cook Time: 15min    Makes: 5 servings

Serving Size: ⅕ of recipe    Calories: 263    Protein: 21g    Carbs: 15g    Fat: 14g

 

Prep: 

1 pound boneless sirloin or lean flank steak, sliced into thin strips.

For the Sauce:

  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon peeled and minced ginger
  • ½ cup low-sodium beef stock
  • 1 ½ tablespoon arrowroot powder
  • 3 tablespoons coconut sugar 
  • 1 tablespoon olive oil
  • 1 ½ tablespoon garlic(or more if you love garlic like I do)
  • 4 cups broccoli 

Garnish:

Sliced green onions, lime wedge

Chocolate… Zucchini… Muffins

Need I say more?! Who knew you could make tasty muffins from a zucchini. This is an easy treat to make and it only takes 30min. Can be a fun little treat added to any bake sale or party table! Enjoy 

WHAT YOU NEED TO DO

Preheat oven to 350°F (180°C).

In a large bowl, combine almond meal, coconut flour, cocoa powder, baking soda, baking powder, and sea salt.

In a separate bowl, combine mashed banana, almond milk, eggs, honey, and vanilla extract.

Add the wet mixture to the dry mixture and stir to combine.

Place grated zucchini between two layers of paper towel and squeeze out excess liquid, and then add to the batter.

Grease a 12-cup muffin tin or place a muffin liner in each and distribute batter evenly between cups. Bake for 25 minutes or until the tops spring back when touched.

Let cool for 10 minutes before removing and placing onto a wire rack to cool completely.

WHAT YOU NEED

  • 2 cups (240g) almond meal • 4 tbsp. coconut flour
  • 1⁄2 cup (50g) unsweetened cocoa powder
  • 1⁄2 tsp. baking soda
  • 1tsp. baking powder, gluten free
  • 1⁄2 tsp. sea salt
  • 1 large ripe banana, mashed
  • 1⁄4 cup (60ml) unsweetened almond milk
  • 3 eggs
  • 1⁄4 cup (60ml) honey
  • 1 tsp. vanilla extract
  • 1 zucchini, grated (about 1 cup)

 

Makes: 12

Prep: 10min

Cook: 25min

 

Calories: 181

Protein: 7g

Fats: 12g

Carbs: 15g

Pizza Night Done Right

PIZZA NIGHT DONE RIGHT!!! The weekend is coming up, so the next time you get the urge to call up and order a pizza try this fun healthy recipe for a sweet nutrient packed alternative.

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and set aside.

Cook the sweet potatoes until very tender when pierced with a fork; 8–10 minutes. Alternatively, microwave in a bowl with 1⁄4 cup water, covered, until tender; for 5 minutes. Drain. Transfer to a large bowl and mash until completely smooth. Set aside and let cool in room temperature.

Add in the flour, eggs, salt, and stir to combine. Place the mixture on the prepared baking sheet and spread it into a 12x10x1⁄2-inch (30cmx27cm) rectangle. Bake until the base is dry to the touch and beginning to brown on the edges; about 25 minutes.

Spread the tomato paste and barbecue sauce evenly on the pizza base. Place chicken, onions, and bell pepper evenly on the top and bake for 10 minutes. Remove from the oven and sprinkle with cheese. Continue baking until the cheese is bubbly; about 10 minutes. Cut into squares and serve.

What You Need:

  • 4 sweet potatoes, peeled

and chopped

  • 1 1⁄2 cups (150g) oat flour
  • 1 egg
  • 1⁄4 tsp. sea salt
  • 4 tbsp. tomato paste
  • 4 tbsp. barbecue sauce
  • 8 oz. (230g) chicken breast, cooked
  • 1 small red onion, sliced
  • 1 red bell pepper, sliced
  • 1 cup (100g) cheddar cheese, grated


Serves: 4
    Prep: 15min    Cook: 45min

Calories: 524kcal    Protein: 36g    Carbs: 62g    Fats: 15g

You Don’t Know Jack about Jackfruit Curry

Ever wonder what that giant spikey watermelon looking thing is in your produce section? Well, that’s a jackfruit! Jackfruit is an exotic fruit grown in tropical regions of the world. It is native to South India. It is part of the Moraceae plant family, which also includes fig, mulberry and breadfruit. Jackfruit has a spiky outer skin and is green or yellow in color. So let’s take this behemoth of a fruit and spice it up… Curry Style!

WHAT YOU NEED
• 1 cup (225g) Jasmine rice, uncooked
• 1 yellow onion, chopped
• 4 tbsp. red Thai curry paste • 1 sweet potato, peeled and
chopped into bite-size
chunks
• 1 cup (165g) chickpeas,
drained and rinsed
• 1 1⁄2 cups (350ml) coconut
milk, canned
• 1 cup (175g) canned
jackfruit, chopped
• handful cilantro, chopped • 1 lime, to garnish

WHAT YOU NEED TO DO
Cook rice according to instructions on the packaging.
Heat oil in a large skillet over medium-high heat. Add the onion in, frequently stirring for about 5-6 minutes until fragrant. Add the curry paste, stir and cook for another minute.
Add in the sweet potatoes, chickpeas and coconut milk to the skillet and stir to combine.
Allow the sauce to heat up until simmering. Let it continue to simmer for about 10-15 minutes, or until sweet potatoes are tender enough to be easily pierced with a fork. If the mixture gets too thick (or dry), you can add water to the pan, 1⁄4 cup (60ml) at a time, up to 1⁄2 cup (120ml).
Lastly, add the jackfruit and cook for another 2-3 minutes until heated through. Taste and season with salt and pepper, if needed.
Serve curry over rice with cilantro and a squeeze of lime.

Serves: 4
Prep: 10 minutes
Cook: 25 minutes

Per Serving: Calories: 489
Fats: 18g
Carbs: 75g
Protein: 10g

Bring on the Bacon

Are you ready for this savory easy to make delicious breakfast muffin? That’s right you heard me muffin. Today’s recipe is a Bacon ‘n’ Cheddar Oat Muffin. You can easily make a full tray of these. They are great for a Grab ‘n’ Go breakfast quickie.

Time to COOK!

  • Preheat oven to 350°F. Spray a muffin pan with nonstick cooking spray 
  • Set a large nonstick skillet over medium-high heat and spray it with olive oil spray. Cook the bacon until crispy, about 3 minutes on each side. Place the bacon on a paper towel and allow it to cool. Chop the bacon into small pieces.
  • In a large bowl, mix together the oat flour, baking powder, salt, pepper, and sage.
  • In a medium bowl, whisk together the eggs, eggs whites, almond milk, and olive oil.
  • Slowly add the wet ingredients to the dry ingredients and mix together using a spatula.
  • Fold in the remaining ingredients. The batter should be thick and lumpy.
  • Evenly divide the batter among the prepared muffin molds.
  • Bake in the oven for 25 to 30 minutes, or until a toothpick comes out clean when you pierce a muffin. Allow the muffins to cool slightly before removing them from the muffin pan. Store in an airtight container or resealable bag in the fridge for up to 4 days or the freezer for 1 month. To reheat defrost in the fridge overnight to make reheating easier.

 

Total Time: 45min

Makes 12 Servings:

Serving Size: 1 Muffin

Calories: 203

Proteins: 10g

Carbohydrates: 19g

Fats: 10g

Ingredients

Prep: 

Olive oil spray 8 slices uncured turkey bacon

Dry:

2 cups oat flour

1 tablespoon baking powder

1 teaspoon sea salt

Pinch of black pepper

2 teaspoons dried sage

Wet:

2 eggs

1 egg white

1 ¼ cups unsweetened almond milk

2 tablespoons olive or coconut oil

1 cup shredded cheddar cheese

½ red bell peppers, seeded and diced

1 cup chopped spinach 

½ jalapeno, chopped

Prep time should be about 15 minutes.

Mmmm…Pancakes: With a Twist!

Alright TQF™, here’s is a fun and interesting pancake recipe I found. I haven’t personally tried it yet but I am going to for Sunday Breakfast. I love to explore new foods and new ways to make the classics. So we are going to look a unique twist on the pancake, made with pork rinds?! WHAAAA Let’s dig in.

Let’s Mix It Up

  1. Place pork rinds in a spice grinder or blender. Grind to a very fine but clumping powder.
  2. Transfer the ground pork rinds to a small bowl and add the cinnamon and baking powder. Stir to combine.
  3. In a larger bowl, whisk eggs, coconut milk and stevia. Add the pork rind mixture and stir.
  4. In a non-stick frying pan, melt ½ tablespoon of coconut oil over med-low heat.
  5. Preheat your oven to the lowest temperature possible. 
  6. Pour a quarter of the batter into the hot oiled pan and spread the batter evenly into a circle with the back of a spoon. Cook the pancake for 4-5 minutes, until bubbles form all over. Flip and repeat.
  7. Transfer the complemented pancake to a clean oven-safe plate and place in the preheated oven.
  8. Add another ½ tablespoon of coconut oil to the pan. The batter may have thickened while sitting. If so, add water, a splash at a time and mix until the batter returns to its original consistency, be careful not to add to much water.
  9. Follow step 6 with the remaining batter.
  10. While the last pancake is cooking, prepare the sauce: Melt the 2 tablespoons of coconut oil and put it in a small bowl along with the almond butter. Stir to combine.

Prep Time: 10min

Cook Time: 40min

Makes: 4 cakes(2 servings)

Nutrition Info: This is a Keto Dish

Calories: 885        Protein: 52g    Carbohydrates: 8g    Fat: 71g    Sugar: 2g

Ingredients

2.8 ounces unseasoned pork rinds.

2 teaspoons ground cinnamon, plus more for garnish.

½ teaspoon baking powder.

4 large eggs

½ cup full-fat coconut milk.

¼ scant teaspoon liquid stevia.

2 tablespoon oil, divided for the pan.

The Sauce:

2 tablespoon coconut oil.

2 tablespoons unsweetened smooth almond butter.

Energy-Packed Snack Balls

Simple to make, easy for on the go, and tasty!

First, place the almonds in a high-powered blender or food processor and pulse until the almonds are broken into small crumbs. Then add the remaining ingredients and blend till it’s nice and smooth. 

Second, Empty the batter onto a large sheet of parchment paper and knead it well with your hands until it comes together into one large piece.

Next, take about a tablespoon of the batter and roll it into a ball. After you can roll the ball into your choice of toppings then place it on another piece of parchment and repeat.

Lastly, place the balls in the freezer for 1 hour, then remove and store in an airtight container in the fridge or serve to guest as a sweet snack at parties. 

Energy balls can last up to 1 week in the fridge or up to 1 month if kept in the freezer.

Ingredients

1 Cup raw almonds 
6 medjool dates
½ cup unsweetened dried cranberries
2 ½ tablespoons melted coconut oil 
Optional: Top with cacao powder and ground cinnamon

Makes about 14 bite sized balls.

Serving Size: 1 Ball
Calories: 173
Protein: 4g
Carbohydrates: 16g
Fat: 13g
Sugar: 10g

Chipotle Cashew Dip

Let’s ring in the new year with a new amazing recipe.  Place this full flavor packed dip on the snack table and guests will just flock to it! Great to go with pita chips or the veggie tray, my favorite is red bell peppers. It’s quick and easy to make, just allow enough time for soaking the cashews. Enjoy, and tag @TeamQuinnFit if you give it a try.

Let’s get mixin’:

Step 1. Soak the cashews in a large bowl for 4 hours in the refrigerator. Drain, then add them to a food processor or high-powered blender.

Step 2. Add the remaining ingredients to the food processor or blender( except for the garnish) and blend until smooth, 3 to 5 minutes. If the mixture needs to be thinned, add more milk 1 tablespoon at a time until you reach desired consistency.

Step 3. Season to taste with salt and black pepper.

Step 4. Enjoy immediately, or place in the fridge for an hour or two to chill before enjoying. Store the dip in an airtight container in the fridge for up to 4 days or in the freezer for up to 1 month.

Makes 14 Servings

Serving Size 2 tablespoons

Calories 90

Protein 2g

Carbohydrates 6g

Fat 7g

Ingredients:

  • 1 ½ cups raw cashews
  •  1 garlic clove
  •  3 tablespoons chopped chipotle peppers in adobo
  • ¼ cup unsweetened almond milk
  • 1 ½ tablespoons nutritional yeast 
  • Juice of 1 lemon 
  • Sea salt & black pepper

Garnish: sliced green onions, cracked black pepper, fresh lime.

Christmas Roast

This year for Christmas dinner I am taking the lead and changing up tradition!!!
Instead of the usual Pineapple Ham that mom used to make… I am going with BIG beef chuck roast. New home, new meat!!!

Let’s Get COOKIN’
Instructions

  1. Remove Chuck Roast from package. Salt all over and refrigerate uncovered on wire rack overnight. Remove Roast from fridge one hour before cooking and season with salt and pepper.
  2. Preheat Dutch oven, add clarified butter and sear roast on all sides until well browned, 3 minutes per side. Set roast aside.
  3. Add garlic, onions and celery to pot and saute for 3 minutes. Add mushrooms and saute another 2 minutes. Add tomato paste and saute one more minute.
  4. Add red wine and potatoes, scrape bottom with wooden spoon. 
  5. Place Roast and fresh thyme back in Dutch oven and add beef stock to cover ⅔ of the way. 
  6. Close lid tightly and place in 300°F oven for 3½ hours or until roast is fork tender. 
  7. Allow roast to rest in juices for 30 minutes. Then remove Roast and vegetables from Dutch oven. 
  8. Place liquid on stovetop and simmer until liquid is reduced by half.
  9. Slice Roast and spoon sauce over everything. Enjoy!

 

Ingredients

  • 1 pkg ButcherBox Chuck Roast or Shoulder Roast
  • 1 c dry red wine 
  • 2 c beef stock 
  • 3 Tbsp tomato paste
  • 6 cloves garlic sliced
  • 1 med onion sliced
  • 3 stalks celery sliced
  • 2 c baby bella mushrooms quartered
  • 2 c baby potatoes
  • 5 sprigs fresh thyme
  • 1 Tbsp kosher salt
  • 1 Tbsp black pepper 
  • 2 Tbsp clarified butter 

Basic As Hell Salmon Recipe

Spray-Seaon-Bake-Broil 

Alright guys, here is a quick and easy salmon recipe that I got from the FMC community(Fit Men Cook). There are plenty of ways to make this recipe your own and to spice it up but here is the basics. Enjoy

 

Prep: 5 minutes 

1 ½ pounds wild salmon, sliced into four fillets.

 

Olive Oil spray

 

1 teaspoon smoked paprika

1 teaspoon ground cumin

1 teaspoon cayenne pepper

1 teaspoon cracked black pepper

 

Garnish: lemon juice; finely sliced green onions; sea salt and black pepper.



Cook: 15 minutes 

  • Preheat the oven to 420°F. Line a baking sheet with parchment paper.
  • Pat Salmon fillets dry with a paper towel, then lightly spray them with olive oil. Rub the filets with paprika, cumin, and cayenne.
  • Place the fillets on the baking sheet, skin side down. Sprinkle a little cracked black pepper on top of each fillet.
  • Bake in the oven for 6 to 8 minutes, then broil for 2 to 3 minutes, until top and edges look seared or the salmon is cooked through. If you have thinner pieces of salmon or prefer the salmon to be soft yet flakey, broil for less time. For thicker pieces, broil for the full 3 minutes or longer as needed. When the salmon is pink and can be easily flaked with a fork, it is considered done; however, being done is a matter of personal preference. But to whatever degree you decide to cook it, it should be easily flaked with a fork.
  • Remove from the oven, garnigh, and enjoy!

 

Makes: 4 Servings 

Serving: 1 Fillet 

Cals: 247

Protein: 34g

Carbs: <1g

Fat: 11g