Coconut Chicken Tenders with Spicy Peanut Dipping Sauce

Are you a big fan of coconut shrimp but looking to make a healthier alternative for dinner or as an appetizer? These Baked Coconut Chicken Tenders with Spicy Peanut Dipping Sauce are sure to hit the spot!

Coconut Chicken Tenders with Spicy Peanut Dipping Sauce (serves 8):


2lb chicken breasts cut into thick strips
1 cup shredded unsweetened coconut
2 tbsp coconut flour
1 tsp garlic powder
1 tsp salt
1/2 cup egg whites
1.5 tbsp natural peanut butter
1 tsp honey
1 tsp soy sauce
1 tbsp hot sauce
1 clove garlic minced
Water

1) Set the oven to 400 degrees. Combine coconut flour, coconut, garlic powder and salt in a bowl and put the egg whites in another bowl ready for dipping. 

2) Line a baking sheet with foil, spray a baking tray (or grease with coconut oil) and place on top of the tray.

3) Dip each chicken tender into the whites then coat with the coconut mixture and place on baking rack. Bake for 20 mins, then broil for 5 mins until golden to your liking. 

4) Mix the remaining ingredients to make the peanut sauce. Add as much hot sauce as you like to make it spicy enough. Add 1 tbsp of water at a time until desired consistency is reached. Taste and season additionally if you feel necessary. 

Macronutrient Breakdown (per serving):
Calories-211
Fat-7.9g
Carbs-4.3g
Protein-28.8g

Slow Cooker Balsamic Roast Beef

There’s nothing better than coming home after work to a slow cooker of delicious beef roast already cooked to perfection! This is a winner with our clients and great on a cold winter evening. Pair this with some roasted potatoes and crispy kale chips like we did tonight for a well balanced, nutrient dense meal. 

Slow Cooker Balsamic Roast Beef
(Serves 6)
2-2.5lb boneless roast beef (chuck or round roast works best)
1 cup beef broth
1/2 cup balsamic vinegar
1 tbsp Worcestershire
1 tbsp soy sauce
1 tbsp honey
1/2 tsp red pepper flakes
4 cloves garlic
2 cups of chopped mushrooms

2 tbsp cornstarch dissolved in 4 tbsp of water


1) Combine all ingredients except for the beef in a large measuring cup or bowl.
2) Place the beef in the slow cooker and top with liquid mixture costing both sides.
3) Slow cook on low for 6-8 hours (the longer the more tender). Once cooked, take the beef out and pull it apart (to shred it) with two forks. Then put it back in the slow cooker.
4) Put the liquid into a medium sauce pan and reduce over medium heat. Once reduced quite substantially, add the mushrooms to cook them. Once cooked, add the cornstarch that you have dissolved in water slowly to thicken. Once thickened to desired sauce consistency, add the liquid/mushroom mixture back to the slow cooker and mix with the beef. Season if needed and serve! We recommend it served inside a baked potato or with roasted potatoes and a side of roasted asparagus!

Macronutrient Breakdown (per serving):
Calories-251
Fat-9g
Carbs-9g
Protein-35g

Mexican Chicken & Quinoa Casserole

In need of a midweek dinner showstopper? If you can’t get away to Mexico this winter our Mexican Chicken & Quinoa Casserole is the next best thing! This winter warmer will be a permanent fixture in our house! Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food!  


Mexican Chicken & Quinoa Casserole (makes 8 large portions):

2lb extra lean ground chicken
1.5 cups uncooked quinoa, rinsed
1/2 cup corn (frozen)
1 cup black beans (rinsed, cooked)
4 cloves minced garlic
1 large onion diced
1 cup water
1 cup enchilada sauce (easy recipe-cook 1 can crushed tomatoes combined with 1 tsp each of cumin, garlic powder, onion powder, and oregano, plus 2 tbsp chilli powder, salt and pepper to taste; cooked over low heat for 5 mins)
1/2 large can of diced tomatoes
1 cup salsa
4 tbsp Mexican chilli powder
2 tbsp cumin
2 tbsp coriander
1 tbsp+ red pepper flakes

1/2 cup Mexican cheese (or cheese of your choice)
2-4 jalapeños chopped (optional)
5 green onions chopped (optional)
1/4 cup fresh cilantro chopped (optional)
salt and pepper (to taste)

1) Make the enchilada sauce and reserve.

2) Cook the ground chicken in a pan until no longer pink then transfer to the slow cooker.

3) Add in the rinsed quinoa, salsa, diced tomatoes, black beans, corn, onion, garlic, all herbs/spices, water, enchilada sauce, and jalapeño (optional). Stir to combine then cook on high, covered, for 2.5-3hrs.

4) Once all the liquid is absorbed and the quinoa is cooked to your liking. Add salt and pepper to taste. 

5) Uncover and top with cheese, then put lid on just long enough for the cheese to melt, top with green onions (optional) and sprinkle with cilantro (optional). Enjoy on a bed of spinach, in a lettuce wrap or on its own for a delicious, hearty, macro friendly meal! 

Macronutrient Breakdown (per serving):
Calories-383
Fat-12g
Carbs-39g
Protein-32g

Tasty Turkey Quinoa Loaf

I think when we hear the word ‘meatloaf’ most of us don’t get excited. We think, dry, uninspiring and not our first choice for dinner. Well this recipe is just the opposite. We promise a moist slice of turkey heaven! Give it a try, you won’t be disappointed 😉 Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food!  


Tasty Turkey Quinoa Loaf (8)

1/2 cup quinoa (raw)
1 cup of water
2lb extra lean ground turkey
1 egg + 3 egg whites
2 cloves garlic (chopped)
1 cup chopped onion
2 tbsp +1 tbsp tomato paste
1-2 tbsp hot sauce
2 tbsp +1 tbsp Worcestershire sauce
1 tbsp dried parsley
2 tsp salt
1 tsp pepper
1 tsp coconut oil


1) Set the oven to 375 degrees. Put quinoa and water into a sauce pan and bring to a boil (uncovered). Once boiling reduce heat to med-low and simmer for about 15 mins or until all liquid absorbed by the quinoa, then let cool. 

2) Saute the onions and garlic in a pan with 1 tsp coconut oil until translucent then set aside to cool. 

3) Put the turkey, egg, egg whites, 2 tbsp tomato paste, 2 tbsp Worcestershire sauce, hot sauce, parsley, salt and pepper into a bowl and mix to combine. Add in the quinoa and onion mixture (once cooled) and mix thoroughly. 

4) Line your baking tray with parchment paper then form your mixture into a loaf shape on the pan (the mixture will be quite sticky)

5) Combine the 1 tbsp of Worcestershire sauce with 1 tbsp of tomato paste and 1 tbsp of water. Once mixed, brush over the top of the loaf. Then set in the oven and bake for about 50 mins or until the middle is no longer pink. Let sit about 10 mins before slicing.
Serve with sweet potato spinach mash and a few tbsp of organic salsa for a balanced healthy mid week meal! 

Macronutrient Breakdown (1 slice):

Calories-228.5

Fat-9.7g 

Carbs-11.3g 

Protein-24g 

Fibre-1g 

Sugar-2.5g 

Pulled Beef Brisket

Wouldn’t it be nice to whip up a batch of something on the weekend and be able to eat it a few times throughout the week in different ways? How about a Pulled Beef Brisket you could have served in a baked potato, in a lettuce wrap, as a part of some delicious tacos, in a burrito at lunch or on nachos for a treat at the weekend?! This versatile recipe is great mid week, as a game day snack for the boys or something you can make for a tasty cheat night with friends. 


Pulled Beef Brisket (12 servings):


5lb beef brisket (fat removed)
2 onions cut into 1/8ths
6 cloves garlic crushed
1 can whole plum tomatoes
Rub:
4 tsp chili powder
2 tsp salt
2 tsp onion powder
2 tsp cumin
1 tsp ground coriander
1 tsp garlic powder
1 tsp oregano
Cracked black pepper

1) Mix all the rub ingredients until well combined then rub the meat with half the spice mixture on all sides (cut beef in half of needed in order to fit it into the crock pot)

2) Place half the onions/garlic on the bottom of a slow cooker, place meat on top and top with the rest of the onions/garlic 

3) Crush the tinned plum tomatoes slightly then pour the liquid and tomatoes around the outside edge of the crockpot 

4) Put on the lid, set the crock pot to low and cook for 8-10 hours (we did this overnight, but prepare to wake up in the night to an amazing smell!)

5) Remove meat, let cool slightly then tear the meat apart with two forks

6) Remove the liquid from the crock pot and set in a pot on the stove top on simmer to reduce (once reduced to 1/3, cool and blend in a blender to purée)

7) Add the meat back to the slow cooker, add the puréed mixture (or as much as you like for the sauciness you prefer) and 1/2 cup salsa and hot sauce too if you like it spicy. Add the remaining rub and taste/season to your liking

8) Bake a potato and serve this pulled beef in the potato w a side of vegetable for a balanced tasty meal! 

Macro Breakdown (1 serving):
Calories-315
Fat-14g
Carbs-5g
Protein-40g
Sugar-2.2g
Fibre-1g

Zucchini Pesto Protein Stack

It’s mid afternoon and you’ve already had your lunch but you’re hungry again. Who not try our low carb Zucchini Pesto Protein Stack to top up on protein and stay full until dinner rolls around?!?


Zucchini Pesto Protein Stack (1 serving):


1/2 cup grated zucchini, raw
1tbsp organic pesto
1/2 a medium tomato or baby tomatoes (50g)
3oz of chicken, diced or shredded
1 egg

Macronutrient Breakdown: 
Calories-300
Fat-14g
Carbs-9.4g
Protein-36.1g

Slow Cooker Smoked Maple Pulled Chicken

I think at this point we have done every type of pulled meat except for chicken. So here it is! Our Slow Cooker Smoked Maple Pulled Chicken. A delicious and low fat pulled meat recipe you HAVE to try! 

Slow Cooker Smoked Maple Pulled Chicken (serves 6):


1 tbsp coconut oil
1kg chicken breasts (boneless, skinless)
1 red onion, diced
Water (about 4-5tbsp)
1x14oz can of canned, crushed tomatoes
1/8 cup maple syrup
1/4 cup of Worcestershire sauce
1/4 cup apple cider vinegar
1 tbsp smoked paprika
1 tsp salt
1 tsp chili powder 

1) Melt the coconut oil in a large pot over medium-high heat. Add the chicken breasts and brown on one side (about 6mins), then transfer chicken to your slow cooker.

2) Add onion to the pot and water so you can scrape off the brown bits on the bottom and cook for 2 mins or until onions soften. Then add in the tomatoes, maple syrup, vinegar, Worcestershire, paprika, salt and chili powder. Remove from heat once combined and pour over the chicken.

3) Cook on low in the slow cooker for 5 hours. Once cooled, shred the chicken and then add the sauce back in with the chicken. Serve in a baked potato with a side of green beans like we did and enjoy!
*optional-we reduced the sauce for 10mins on low in a sauce pan in order to intensify the flavours but this isn’t necessary if you’re pressed for time*

Macronutrient Breakdown (per serving):
Calories-247
Fat-6g
Carbohydrates-15g
Protein-32g

PB2 Massaman Chicken Curry

So who has heard of PB2 peanut powder? Basically they take the majority of the oil out of peanut butter leaving just a peanut butter powder meaning there’s less than 1g of fat and 2.5g protein per tbsp (versus 7g of fat and 4g of protein in natural peanut butter). With a whopping 57.7g of protein in one portion, why wouldn’t you incorporate PB2 into our favourite curry recipe?!  Because we could all do with a little more protein 😉

PB2 Massaman Chicken Curry (makes 6 portions):


4 large chicken breasts (approx 1000g)
8 tbsp PB2 (feel free to use up to 12 tbsp for a nuttier taste!)
4 cloves garlic (chopped)
6 tsp fresh ginger (minced)
2 tbsp curry powder
2 tbsp Massaman curry powder
1 tbsp Massaman curry paste
1 tsp coriander (ground)
Juice of 2 limes
1 jalapeño (chopped, more if you like extra spice)
1 can light coconut milk (highly recommend Thai Kitchen brand)
Salt and pepper for seasoning 

1) Season the chicken breast with salt and pepper on both sides.

2) Mix together the garlic, ginger, curry powder, coriander, curry paste, jalapeño, lime juice and PB2 until smooth. Place chicken breasts in the crock pot, cover with sauce and toss to coat chicken on both sides.

3) Cook on low for 6-8 hours and serve with a side of basmati rice and crispy kale (toss kale with a little olive oil and sea salt and bake on a baking tray at 350 for about 5mins or until crispy to your liking). 

Macronutrient Breakdown (per portion):
Calories-360
Fat-11.7g
Carbs-10.1g
Protein-57.7g 

Flavour Packed Pan Fried Chicken Thighs

Looking for a quick and tasty dinner for tonight? Try our quick, easy and Flavour Packed Pan Fried Chicken Thighs served over a Spinach Sweet Potato Mash. Simple, healthy and nutrient dense, this meal is a winner and a weekly occurrence in our house! 

Flavour Packed Pan Fried Chicken Thighs

1) Season 12 boneless, skinless chicken thighs on both sides with smoked paprika, salt, pepper and mixed herbs (we used parsley, basil and oregano).

2) Peel and chop two medium sized sweet potatoes and boil until soft. Once soft, mash with a little (almond) milk and salt and pepper. 

3) Heat 2 tbsp coconut oil in a skillet over medium high heat and pan fry the thighs browning on both sides (flip frequently). Once they start to brown and stick to the pan, add a few glugs of Worcestershire sauce to help loosen the bits on the bottom of the pan. Keep flipping the chicken to coat in this sauce until cooked through.

4) Finally, wilt as much spinach as you like into the potato mixture. 

5) Once the chicken is cooked, and the liquid is thickened (or pretty much absorbed) serve the chicken over the sweet potato spinach mash, topping with any sauce left in the pan and ENJOY!

*Macros will vary depending on how much Worcestershire you use and how much potato you have as a side. We recommend 100-150g of potato mixture with 100g+ of chicken thighs per portion*

Egg topped Pork and Sweet Potato Hash

Do you ever open the fridge and struggle at the thought of eating leftovers? One Sunday we looked in at some leftover pork chops, sweet potato and some random veggies in our fridge. So instead of throwing anything away, we threw them all together to make this delicious Egg topped Pork and Sweet Potato Hash! A quick, healthy and delicious lunch worth trying any day of the week 🙂

1) 1 sweet potato, diced (parboiled, drained, fried in some coconut oil on med-high heat, seasoned with salt and rosemary)

2) Chop ~1 cup of leftover meat (pork, chicken or beef works well here), 1/2 cup of any leftover vegetables (we used broccoli, red pepper and broccoli slaw), and reserve 4 eggs (for serving 2 people)

3) Once the potatoes start to crisp up and brown slightly as you fry them, add in the chopped meat and vegetables along with any seasoning you like (we used a shake of Montreal steak spice) and sauté until potatoes and vegetables are cooked and meat is reheated

4) In a separate pan, fry the eggs over med-low heat in a teaspoon of coconut oil until cooked through then serve over top of the hash mixture and ENJOY!

*Macros will vary depending on how many leftovers you have and what type of lean meat and vegetables you use*