Baked Korean Chicken Thighs

Those of you who know us well will know that we live to travel. So when it comes to food, we love to incorporate new, worldly flavours. Tonight was no exception with these Baked Korean Chicken Thighs. This recipe combines some classic Asian ingredients to give you tasty, glazed Korean chicken (with much less sugar than the original version of this dish)!

Baked Korean Chicken Thighs (makes 8 servings):

900g of bonesless, skinless chicken thighs

1/2 cup of minced green onion

1/4 cup of soy sauce (or coconut aminos if you can’t have soy)

1 tbsp of honey

1/2 tsp ground ginger

2 cloves of garlic, minced

1 tbsp sesame oil

1 tsp sesame seeds

1-2 tsp cornstarch

1) Combine all ingredients except for the chicken and corn starch in a bowl

2) Place the chicken thighs laying flat in a large casserole dish. Pour the mixture over top of the chicken and shake the dish so it covers all thighs. 

3) Bake at 375 degrees for 30 mins, or until cooked through. Drain the liquid left over into a small pot, add a little corn starch to thicken it over low heat until desired consistency of sauce is reached (combine water with corn starch first then put it in the rest of the mixture).

4) Serve with a side of basmati rice and some stir fried greens for a great mid week Asian inspired meal (rice and veg not included in macros).

Macronutrient Breakdown (per serving):

Calories-204

Fat-12g

Carbohydrates-4g

Protein-20g

*Sugar-3g*

Baked Veal Parmesan

On Friday nights Jon and I try to keep our food pretty clean when we are at home, but like to have something a little more exciting to look forward to at the end of a busy week. Our current go to is Veal Parmesan made with breadcrumbs and topped with our homemade marinara sauce and some Parmesan cheese. We bake it to keep the fat content in check. Some days we will have it with a side of fettuccine but today we had it with a nice fresh salad (I chose to have my carbs in wine tonight, naughty naughty 🙂  

Baked Veal Parmesan (makes 8 servings):

800g veal cutlet 

1 cup of breadcrumbs (homemade whenever possible)

1 tbsp dried parsley 

1 tsp each salt and pepper

1 tsp chili powder

1/2 cup of egg whites

1/2 cup of flour

1 cup of homemade marinara sauce (see recipe on our blog)

1/2 cup of shredded parmesan (I use the finest grate I can find, I’ve been known to even use a zester for it! Mainly because the finer the grater the farther a small amount of cheese goes)

1 tsp coconut oil 

1) Set up three bowls, one with the flour, one with egg whites and the last with the breadcrumbs and all herbs/seasonings. Line a baking sheet with aluminum foil and spray with coconut oil spray or use a little coconut oil to spread to coat the foil.

2) Coat each cutlet with flour, then egg white then breadcrumbs until completely covered. Place on the baking sheet and repeat until all are done. Top each cutlet with a spoon or so of the mariniara then a sprinkling of parmesan. Bake at 400 degrees for about 10 mins or until cheese is melted (it won’t take long to cook the veal through). 

Serve with a deliciously fresh side salad like ours (macros not included) with a homemade vinaigrette and a cup of cooked spaghetti if you like (or even zucchini spirals would be even better here)!

Macronutrient Breakdown (per serving-approx 2 cutlets depending on size):

Calories-260

Fat-7g

Carbohydrates-21g

Protein-27g

Slow Cooked Moroccan Chicken

Today we travel to Morocco! Well not actually…I wish though! Tonight we are having Slow Cooked Moroccan Chicken. This dish is rich with North African flavours like allspice, turmeric and cinnamon. Super easy to make and great with a side of couscous and grilled or roasted asparagus with a sprinkle of Himalayan Sea Salt 🙂

Slow Cooked Moroccan Chicken (makes 6 servings):

3 pounds bone in, skinless chicken thighs, trimmed of excess fat

1/2 teaspoon salt+enough to sprinkle on the chicken to season

1 1/2 cup sliced red onion

1 teaspoon ground coriander

1 teaspoon paprika 

1 teaspoon ground ginger 

1 teaspoon ground cumin 

1 teaspoon turmeric

1/2 teaspoon ground cinnamon

1/2 teaspoon ground allspice 

1/8 teaspoon nutmeg 2 cups of red onion, diced

3 cloves garlic, minced

1 cup pitted green olives (or an assortment of kinds if you like)

1/2 cup raisins

1/2 fresh lemon, thinly sliced

Fresh cilantro or parsley to garnish (optional)

1) Season the chicken with salt and pepper on both sides. Combine all spices in a bowl. 

2) Put the onion in the slow cooker first, layer with chicken, then cover with the spice mixture (evenly), top with garlic, then olives, raisins, then thinly sliced lemon. Cover and cook on low for 4 hours. The chicken should be very tender and pull off the bone as you eat it. 

3) Whip up some couscous and roast some asparagus in the oven (we cook our in a little oil and sea salt for less than 10 mins in a 400 degree oven until a little browned). Serve alongside your chicken and enjoy the flavours of Northern Africa without leaving your home!

Macronutrient Breakdown (per serving, not including couscous and asparagus):

Calories-350

Fat-11g

Carbohydrates-16g

Protein-47g

Homemade Protein Peanut Butter

Who doesn’t love a little nut butter? And for those of you who have tried the high protein peanut butters on the market know how amazing they are. But damn they’re expensive! So I decided to whip up some protein peanut butter of our own. I think I could still up the protein content and will go for another flavour and another batch in the future. But for now this one passed the test (aka the Jon Mills seal of approval)!

Homemade Protein Peanut Butter (Makes 32 x 1 tbsp portions):

3 cups of peanut, roasted unsalted

1/2 tsp salt

2 tbsp maple syrup

2 scoops of Bluestar Whey Smooth Chocolate Peanut Butter Protein Powder

1/2 cup of water

5 tbsp peanut oil

1) Put the peanuts into a large food processor or a wide bottomed blender and grind until it turns into a paste. Add in the rest of the ingredients and process until smooth. If you like it a little less chunky add more water or oil (but macros will change if more oil is added). It’s as easy as that! Enjoy on a plain rice cake, in your protein shake, stir into your oatmeal or just take’r down with a spoon 🙂

Macronutrient Breakdown (per tablespoon):

Calories-87

Fat-7g

Carbohydrates-3g

Protein-5g

Sugar-1g

Cajun Chicken Jambalaya

When Jon and I first met, we did a lot of travelling through Eastern Europe. We tried to save money by staying in hostels with kitchens. That way we could pick up some groceries and whip up a cheap dinner (to balance off all the dinners out). Chicken Jambalaya was a common dinner choice because it is so easy to whip up and packs a lot of flavour for little cost and little prep. All you need really are some spices, onion and garlic, chicken, turkey sausage, some peppers, rice and can of tomatoes! The rest is just us jazzing it up. Hearty and healthy, this dinner is an easy one for a busy household. 

Cajun Chicken Jambalaya (serves 8):

900g of boneless skinless chicken breast cut into cubes

250g Brandt Turkey Kolbassa cut into half circle slices

14 oz can of chopped tomatoes

1 tbsp tomato paste

1 cup red onion, chopped

4 cloves of garlic, chopped

3 tbsp smoked paprika

1 tbsp cumin

1 tbsp coriander

1 tbsp mixed herbs (we used an italian herb mix)

2 tsp cayenne (less for less spicy)

2 tsp chili powder (less or more depending on how spicy you like it, we go medium)

salt and pepper to taste

500g of chopped red peppers

1 jar of Aurora roasted red peppers, chopped

1 cup of basmati rice (measured dry)-other rice works fine here too

1 tbsp coconut oil

1) In a medium pot, heat 2 cups of water until boiling. Rinse your rice thoroughly and then add to the boiling water. Cover and cook over low heat until most of the water is absorbed (about 8mins). Then take off the heat and set aside.

2) Heat the oil in a large pot over medium high heat and add the onion and garlic. Saute until softened then add the chicken and cook until slightly browned on the outside. Add in the peppers (raw and roasted), kolbassa and all herbs and spices. Stir to combine. Add in the tomato paste and canned tomatoes. 

3) Add the rice and any remaining liquid into the large pot with all the other ingredients. Stir to combine then turn the heat down to a simmer and cook for about 30 mins or until the rice is cooked to your liking. Add salt and pepper to taste (and sriracha if you’re Jon). Serve in bowls and garnish with parsley!

Macronutrient Breakdown (per serving):

Calories-341

Fat-7g

Carbohydrates-27g

Protein-45g

Street Food Pad Thai

When Jon and I were in Thailand last summer we ate a lot of street food. The best way to experience the food and culture of a country is to immerse yourself and eat like a local. We found some great Pad Thai during our 14 days travelling through Bangkok and the Thai Islands. Coming back to Canada it’s sometimes hard to find Authentic Thai food especially Pad Thai (they seem to like to add ketchup to it in the Western world). So contrary to what you might think, this dish is traditionally not red/pink in colour. So here is our version, as healthy and authentic as we could manage! We obviously upped the amount of protein that normally comes in this dish and stayed away from the tofu as we tend to avoid soy based products. Enjoy this tasty Thai experience in your own home tonight!

Street Food Pad Thai (makes 6 servings):

200g thick Thai rice noodles

900g chicken breast, cubed
1 cup bean sprouts
1/2 cup green onion
1 tablespoon coconut oil
3 tablespoons tamarind paste
2 tablespoon cane/brown sugar
1 minced shallot
1 lime
1/4 cup of peanuts

1/3 cup dried shrimp (found at most Asian grocers)
1 tsp ground pepper (in Thailand they use white pepper but we used black)
1 teaspoon ground dried chili pepper (or more to your taste)
3 cloves minced garlic
2 tablespoons fish sauce
2 eggs

1) Soak the noodles in enough lukewarm water to cover them until they are flexible but not mushy (about 20 mins). Then toast the peanuts in a saute pan over medium-low heat for about 5 mins or until golden (no oil needed). Chop them when they have cooled enough to touch. 

2) Heat the coconut oil in a wok over high heat and cook the shallot and garlic for 1 min then add in the chicken and brown, cooking part way through (about 5 mins). 

3) Drain the noodles and add to the wok. Stir quickly so things don’t stick then add the tamarind, sugar, fish sauce, juice of half a lime and chili pepper. The heat should still be on high, if you have a lot of liquid in the pan the heat may need to increase the heat. Add in the dried shrimp here. 

4) Push the noodles to the outside of the wok then crack the eggs in the centre. Scramble then fold into noodles. The noodles at this point should be soft and chewy. If they aren’t, add a bit of water (1 tbsp at a time) to cook them a little longer. You can always cover the mixture once you add a bit of water to quicken the cooking of the noodles. 

5) Once the noodles are at the right consistency, add in the pepper, half the green onions, half the bean sprouts and half the peanuts, mix to combine. At this point the noodles should be soft, dry and tangled. Taste and adjust seasoning and balance of flavours if needed (add more fish sauce, chili, pepper etc). 

6) Pour onto a serving plate or separate into 6 servings then sprinkle with chopped peanuts, the rest of the onion, bean sprouts and serve with lime wedges. Now enjoy this tasty Thai favourite in the comfort of your own home 🙂

Macronutrient Breakdown (per serving):

Calories-490

Fat-13g

Carbohydrates-40g

Protein-55g

Sugar-8g

Sodium-521

Summer Pasta Salad

A lot of times in the summer, we don’t really want to turn on our oven as it’s so hot out! This is likely why we think of pasta salad as a summer side dish. Well this recipe can be made wheat free by using quinoa or rice pasta as well, so it works for any diet. We used what we had left in the fridge so that included roasted red peppers, sundried tomatoes, green beans we picked up from the market and fresh basil from the garden. Really, you could throw anything into a pasta salad. Just stay away from the creamy, mayo based ones to control saturated fat content. We enjoyed this with our Chicken Bruschetta this week!

Summer Pasta Salad (makes 4 servings):

1 cup of pasta (we used mini shells as we had some leftover)

1 cup plum tomatoes (sliced in half)

1 cup roasted red peppers (chopped)

1 cup green beans (chopped)

1/2 cup sundreid tomatoes

2 tbsp olive oil

1 tbsp red wine vinegar

2 tbsp fresh basil (chopped)

salt and pepper

1) Cook the pasta shells in boiling salted water for about 7 mins or until cooked to your liking. Drain and rinse with cold water. Put into a large bowl. 

2) Put the sundried tomatoes and basil into a food processor (or we used our nutra ninja) with the olive oil and vinegar. Puree until smooth. Add a little water if needed to loosen it to a paste.

3) Add the plum tomatoes, roasted red peppers and green beans to the bowl with the pasta shells. Add in the sundried tomato mixture and mix to combine. Serve alongside our Chicken Bruschetta or another dish of your choice!

Macronutrient Breakdown (per serving):

Calories-203

Fat-7g

Carbohydrates-34g

Protein-6g

Bread-less Chicken Bruschetta

Who isn’t a fan of a delicious bruschetta starter? Well we love the flavours involved in this dish but as many of you may know, our household is pretty much bread free. Occasionally we have bread at the weekends but it doesn’t make much of an appearance during the week. Mainly because there are much better, less processed and more nutrient dense carbs we prefer to have. That being said, we still love the flavours of tomato and basil together so we made this Chicken Bruschetta meal last night. Doesn’t hurt that we have tomatoes and fresh basil growing in our garden that needed to be used! Tasty, fresh and a great quick meal for a summer night at home. 

Bread-less Chicken Bruschetta (makes 4 servings):

2 cups fresh tomatoes, chopped

2 cloves of garlic, diced

1/4 cup red onion, chopped

2 tbsp fresh basil leaves, chopped

1 tbsp olive oil

1 tbsp balsamic vinegar

1 pinch of salt and pepper 

60g Tre Stelle Bocconcini cheese (mini)

600g chicken breast cutlets (or cut breasts into cutlets)

1/2 tbsp per peri seasoning (black label from zehrs, or use a seasoning of your choice)

1 tsp olive oil

1) Combine the onion, olive oil, balsamic and salt and pepper in a bowl and let sit for 5 mins. Then add in the tomatoes, garlic and basil. Let sit for at least 10 mins, but the longer it sits, the better (overnight is great as it will have time to marinate). 

2) Meanwhile, season the chicken with 1 tsp olive oil, salt and pepper and a small sprinkling of peri peri chicken seasoning. BBQ until cooked through or pan fry these babies for about 3 mins a side. 

3) When ready to serve, place the chicken on a plate, top with the tomato mixture and then sliced bocconcini. You can broil for 2 mins to melt the cheese slightly if you choose. Otherwise just toss the cheese in with the tomato mixture like we did. Top with additional basil if you like and enjoy with a side of pasta salad like we did (pasta salad is a separate recipe, not included in this macro count).

Macronutrient Breakdown (per serving):

Calories-351

Fat-13g

Carbohydrates-7g

Protein-52g

Greek Turkey Burgers

When we think of Greek food we think of olives, tomatoes, oregano and feta. Fresh delicious ingredients brought to life with a little Mediterranean flare! Well in tonight’s kitchen we are making some juicy Greek Turkey Burgers. These bad boys are stuffed with feta and oregano and topped with a delicious twist on a Greek salad. We are taking full advantage of BBQ season here! Enjoy this with a side of lemon roasted potatoes or rice like they would in Greece for a complete and balanced summer meal 🙂

Greek Turkey Burgers (makes 6 burgers):

1 medium grated zucchini (squeezed of all liquid by putting it into a sieve or use paper towel or a combo of the two)

2 lb extra lean ground turkey

1/2 cup seasoned whole wheat breadcrumbs 

2 clove garlic (minced)

4 tbsp grated red onion 

2 tbsp fresh oregano 

1.5 tsp kosher salt and fresh pepper

1 cucumber, diced 

1.5 cup quartered grape tomatoes 

4 tbsp chopped red onion 

1/2 cup kalamata olives, whole

1/2 cup roasted peppers, chopped

4 tsp red wine vinegar 

2 tsp fresh oregano 

2 tsp olive oil

1/2 cup crumbled feta 

1) Combine ground turkey, zucchini, breadcrumbs, garlic, onion, oregano, salt and pepper in a large bowl. Mix then add 1/4 cup of feta, combine fully then make 6 equal patties. Make sure they are flattened for cooking. 

2) In a separate bowl, combine the cucumber, tomatoes, red onion, vinegar, olive oil, olives, red peppers, a pinch of salt and remaining cheese. Combine well and set aside. 

3) BBQ the burgers on medium heat for about 5 mins a side or until cooked through. Serve topped with the Greek Salad mixture and a side of roasted potatoes or feel free to grill potato discs on the BBQ!

Macronutrient Breakdown (per burger and 1/6 of the salad mixture):
Calories-285
Fat-7g
Carbohydrates-13g
Protein-41g

JMTraining Prottata

We are big fans of eggs in this house. The only issue with eggs is that each egg only contains 6g of protein. So when you are having a few for a meal, it’s hard to get as much protein in as chicken, beef or fish would provide. But not to worry, our Prottata is a veggie packed, protein packed fritatta that won’t disappoint! Great on a hot summer night served cold, or serve hot and fresh out of the oven.

JMTraining Prottata (makes 4 servings):

1/2 red onion, chopped

1 red pepper, chopped

1 cup mushrooms, sliced

2 cups raw spinach

250g Turkey Kolbassa, sliced in half moons

175g all natural sliced ham, cubed

6 eggs and 500g egg whites, beaten together well

salt and pepper

1 cup of cherry tomatoes, cut in half and reserved

1) Preheat the oven to 375 degrees. In an oven safe, deep pan, cook your onions, peppers and mushrooms until softened (5 mins). Then add in your spinach, cooking an additional 2 mins until the spinach is wilted. If you have any liquid in the pan, drain it. Then add in the ham, sausage and beaten eggs (seasoned with salt and pepper). Make sure everything is combined well. 

2) Put the skillet in the oven without the top and cook for approx 30 minutes or until cooked through (it should jiggle slightly but not look liquid-y in the middle). Turn your broiler on and cook on the top rack for approx 3-5 mins or until slightly browned on top. Enjoy with a side salad or simply on it’s own. Its great hot or cold 🙂

Macronutrient Breakdown (per serving):

Calories-314

Fat-13g

Carbohydrates-9g

Protein-45g