Friday, August 24, 2012

Pumpkin Spice Protein Squares

It took me a few tries to get this right, but I finally found a homemade bar I like. These are pretty dense, and pack a ton of protein in a couple bites. The  fall flavors do a great job hiding the taste of the protein powder which is a plus for me. This is a very dry batter, so I recommend an electric mixture to get it combined.

4 TBSP coconut flour
3/4 cup vanilla or unflavored protein powder (I use soy)
2 each tsp cinnamon and pumpkin pie spice
1/2 tsp nutmeg
1 tsp baking powder
pinch salt
1 TBSP sweetener of choice
4 eggs
1 cup pumpkin puree
2 tsp vanilla extract

Preheat oven to 350. Combine dry ingredient and set aside. Combine wet ingredients in mixer bowl until smooth. Slowly add dry to wet.

Spread mixture into a greased 8x8 glass baking pan. Bake 30 minutes. Let cool, and cut into 9 squares.

With artificial sweetener, my bars have approximately:

125 calories
4g fat
82g cholesterol
250mg sodium
3g carbs
1.5g fiber
1.5 net carbs
1g sugar
20g protein
64% Daily Vitamin A
21% Daily Iron
8% Daily Calcium


Sunday, August 12, 2012

Taco Meatloaf

1 pound ground meat
2 TBSP taco seasoning (equal to 1 packet)
1 small onion, finely chopped
1/2 bell pepper, finely chopped
1 jalapeno, finely chopped (omit seeds for milder version)
1 tsp worchestershire sauce
1 egg
3/4 -1 cup breadcrumbs
optional: 1/2 cup taco sauce

Saute onions and pepper until soft to release extra juices. Mix all ingredients together by hand until combined, and all breadcrumbs a little at a time until mixture holds together.

Form into a loaf on a broiler pan or in a loaf pan. Top with taco sauce and bake at 350 for 60-75 minutes (depending on the thickness) until juice runs clear. Let stand 5 minutes before slicing.

Tuesday, August 7, 2012

Brazilian Chicken

This is a quick dinner that tastes like vacation in a bowl!

2lbs boneless chicken breast, thin sliced
1 tsp cumin
1 tsp coriander
1 tsp turmeric
1/2 tsp cayenne pepper
1/4 tsp black pepper
1 tsp salt (divided in 1/2)
2 TBSP olive oil (divided in 1/2)

1 onion, sliced
1 seeded jalapeno
3 cloves garlic
1" chunk fresh ginger root, grated
2 cups crushed tomatoes
1 can light coconut milk
1 cup chopped flat leaf parsley

Mix spices and 1/2 tsp salt together in a medium bowl and rub into chicken. In a large skillet, heat oil over high heat. Cook chicken until browned and juices run clear, about 10-15 minutes depending on thickness. Remove to a clean plate.

In skillet, heat remaining oil and saute onions, garlic, jalapeno and ginger. Once onion is softened, add 1/2 tsp salt, tomatoes and coconut milk and stir to deglaze the pan. Simmer about 5 minutes to thicken, and add chicken into the sauce. Garnish with chopped parsley.

Serve over rice or noodles or with a chunk of crusty bread for mopping.