<![CDATA[Just Eat It, RD - Recipes]]>Sun, 25 Jun 2017 10:32:25 -0700Weebly<![CDATA[Protein Mango Sorbet]]>Sat, 24 Jun 2017 16:00:00 GMThttp://www.justeatit-rd.com/recipes/protein-mango-sorbetThis sorbet can be made using most frozen fruit. I had frozen mango on hand, so that's what I used, but peaches, berries, etc should work as well. This recipe is fast and simple, make before you eat dinner and pop it in the freezer for a bit so it can firm up.
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Ingredients (makes 2 servings): 
  • 1 cup frozen mango (or other fruit)
  • 100 g liquid egg whites (pasteurized, I used the ones in the carton)
  • 1/2 tsp vanilla extract
  • Sweetener to taste
  • Splash of milk (to blend)
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 Directions:
  1. Add all ingredients to blender
  2. Blend until smooth
  3. Let sit for a bit in the freezer and enjoy!
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Nutrition Facts for 1 serving:
Calories: 75
Fat: 0g
Carbs: 11g
​Protein: 6g
*Nutrition facts calculated with mango, 1 tbsp 2% milk, and stevia sweetener
]]><![CDATA[Watermelon Breeze]]>Sat, 10 Jun 2017 16:00:00 GMThttp://www.justeatit-rd.com/recipes/watermelon-breezeOn a hot day, it's nice to kick back with a frozen drink. Unfortunately, drink mixes are full of sugar and can make for a nasty hangover! To celebrate summer, I had some friends over for a drink and paint night!
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Made from fruit and honey, this frozen drink can be made with or without rum depending on your preference! 

Watermelon Breeze (serves 2)
Ingredients: 
  • 2 cups Watermelon, cubed and frozen*
  • 1/4 cup frozen Berries (I used strawberries)
  • 1 Tbsp Honey
  • 3 oz rum or water
*Tip: freeze watermelon on sheets of cling wrap or parchment paper so that cubes do not touch to prevent getting a big lump of watermelon frozen together

Directions:
  1. Blend ingredients well
  2. Pour and enjoy!
  3. If 
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Nutrition Facts (No Rum): 
Calories: 88
Fat: 0g
Carbs: 22g
Protein: 1g
Rum adds ~98 calories
]]><![CDATA[Ham and Navy Bean Stew]]>Sun, 23 Apr 2017 17:53:33 GMThttp://www.justeatit-rd.com/recipes/ham-and-navy-bean-stewI have a lot of leftover ham from Easter. I bought a 10.5lb ham, which 4 of us ate for dinner. I have since made split pea soup, eaten ham all week, and now have made this ham and navy bean stew. I still have about 2 lbs of ham left! You can sub sausuage in for the ham if that's easier, which it might be if you don't have a crap ton of ham left in your fridge!

​This would pair well with my protein cornbread 
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Ingredients: 

1 lb ham - can sub sausage
2 cans navy beans - or whatever kind of beans you have
​1 lb carrots, diced or just dump in a bag of baby carrots
2 parsnips - diced
1 onion - diced
2 cups chicken broth if using pressure or slow cooker, 4 cups if using stove top
Spices: 2 bay leaves, 1 tbsp garlic, 1 tsp parsley, 1/4 tsp salt, 2 tsp thyme, 1 tsp cayenne
             pepper, 1/4 tsp black pepper
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Pressure Cooker Directions:

1. Dump all ingredients in pressure cooker

2. Cook on high for 15 minutes

Slow Cooker Directions

1. Dump all ingredients in slow cooker

2. Cook on low for 8 hours

Stove Top Directions

1. Dump all ingredients in big pot

2. Bring to a boil, then reduce to a simmer and cook for 40 minutes, stirring occasionally
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I had this serving for breakfast with an over easy egg!
Nutrition Information (makes 6 servings):
Calories: 286
Protein: 22g
Carbs: 33g
Fat: 6g
]]><![CDATA[Lean Chicken Chorizo]]>Sun, 05 Mar 2017 17:56:56 GMThttp://www.justeatit-rd.com/recipes/lean-chicken-chorizoLow fat chipotle? Sign me up! This chicken is lean but tastes higher fat. I'm not sure what the magic is but everyone who's tried this agrees. I used this in my Butternut Squash Breakfast Burrito Bowl but you can also use the meat in tacos, burritos, taco salad, burrito bowls, .... you get the idea. 

Warning! This recipe is pretty spicy. If you want to reduce the spice level, reduce the cayenne pepper and red chili flakes. 
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Ingredients:
  • 1 lb lean ground chicken or turkey 
  • 1 white onion, chopped
  • 1/4 cup apple cider vinegar
  • 4 cloves minced garlic
  • 3 tsp paprika
  • 1 tsp cayenne pepper (vary the amount for different spice levels) 
  • 2 1/2 tsp chili powder
  • 2 tsp ground cumin
  • 1/2 tsp dried oregano
  • 1/2 tsp red pepper flakes
  • 1/2 tsp ground cloves
  • 1/2 tsp salt​
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Directions:
1. In a food processor, combine all ingredients (except for meat) until pureed.
2. Combine meat and spice mixture and cook on stovetop until meat is cooked (I mix in the pan to minimize dishes)
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Nutrition Information (makes 4 servings):
Calories: 160
Protein: 24g
Carbs: 4g
Fat: 5g
*calculated using 95% ground chicken
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]]><![CDATA[Protein Banana Bread]]>Mon, 27 Feb 2017 02:05:17 GMThttp://www.justeatit-rd.com/recipes/protein-banana-breadGreat for an afternoon snack at work or on the go, and full of that banana goodness. These are amazing, simple, and healthy. Keeping snacks like these in the fridge keeps you from going to the vending machine or reaching into the candy bowl in the middle of the afternoon!
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Ingredients:
  • 90g (1.25 cups) Rolled Oats
  • 2 Large Egg Whites
  • 4oz Unsweetened Apple Sauce
  • 3 Medium Bananas 
  • ¼ Cup Milk (or milk substitute)
  • 90g (3 scoops) Protein Powder (Vanilla or Banana)
  • 1/4 cup Sweetener
  • 3 Teaspoons Cinnamon
  • 1 ½ Teaspoons Baking Powder
  • 3 Teaspoons Pure Vanilla Extract
  • ½ Teaspoon Baking Soda​
  • Nuts (optional)
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Directions:
1. Preheat oven to 350
2. Put rolled oats into blender to turn them into oat flour
3. Add bananas, milk, applesauce, eggs and blend
4. Empty into a mixing bowl and mix in remaining ingredients
5. Grease your desired pan (bread pan for banana bread, or a 9x9 pan for bars)
​6. Bake in oven for 35-40 minutes for bread, or 25-30 minutes for bars
Note: Store in the fridge if not eaten in the first 3 days
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Nutrition Information (12 servings):
Calories: 106
Protein: 9g
Carbs: 18g
Fat: 1g
*Calculated with 2% milk, truvia baking blend for sweetener
]]><![CDATA[My Lunch Meal Prep]]>Wed, 08 Feb 2017 06:49:09 GMThttp://www.justeatit-rd.com/recipes/my-lunch-meal-prepPeople often ask me how I meal prep my lunches. I take a salad to work, and build all of them on Sunday night. This particular week I only work 3 days, so I have made 3 lunches. This process, however, takes about the same amount of time no matter how many lunches I need to prep. ​
I boil about 2lbs of chicken at a time and shred them, keeping some in the freezer. That way I only need to make my chicken every 3 weeks or so. You can use whatever veggies you want on your salad, here I used cucumber, tomato, and onion. I bring this container to work with my greens and then combine with dressing, that way the greens don't get soggy. ​​
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]]><![CDATA[Butternut Squash Breakfast Burrito Bowl]]>Wed, 08 Feb 2017 06:29:13 GMThttp://www.justeatit-rd.com/recipes/butternut-squash-breakfast-burrito-bowlThis breakfast is great for weekend brunch, or breakfast for dinner. A great way to get your veggies and protein in at breakfast! You can make a large batch ahead of time and then assemble and make a fresh egg when you're ready to eat! To cut down on work, feel free to buy pre diced butternut squash (I know Trader Joe's sells it) I used lean chorizo to make this bowl, find that recipe here
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Ingredients (Makes 6 servings): 
  • 1 medium (~2lb) butternut squash
  • 1 Tbsp olive oil
  • 1 lb ground meat
  • 2 cups egg white
  • 6 eggs
  • 1 onion, diced
  • 2 Tbsp fresh garlic or 1/2 Tbsp garlic powder
  • 1 tsp cumin
  • 2 tsp paprika
  • 1 tsp salt
  • 1/4 cup chopped cilantro 
  • Avocado, salsa, sour cream, cheese, greens as desired for topping
*note that spices can be substituted for 3 Tbsp taco powder
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Directions
  1. Preheat oven to 425 degrees
  2. Peel and cube butternut squash, spread evenly on baking sheet, season with olive oil and 1/2 of the seasoning and roast for 25 minutes. 
  3. While squash is baking, cook the meat with remaining spices and onion.
  4. Scramble and cook egg whites. I used the hot meat pan (after taking the meat out)
  5. Cook eggs sunnyside up. The key to this is to preheat the pan and use plenty of non-stick spray. If you only want scrambled eggs, feel free to skip this step
  6. Layer ingredients and finish with desired toppings!
Nutrition Information (6 servings):
Calories: 300
Protein: 32g
Carbs: 20g
Fat: 10g
*Calculated without toppings and with 95% lean ground chicken
]]><![CDATA[Protein Oatmeal Bars]]>Wed, 08 Feb 2017 06:20:38 GMThttp://www.justeatit-rd.com/recipes/protein-oatmeal-barsThese bars are perfect for breakfast or on the go snacking. I've been eating mine as an afternoon snack! Customize mix-ins to whatever sounds good to you!
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Protein Oatmeal Bars (Serves 8)

Ingredients: 
  • 2 cups rolled oats
  • 2 scoops protein powder (add sugar if using unflavored)
  • 2 tsp cinnamon
  • 1/4 tsp salt
  • 1/4 cup egg whites or 1 egg
  • 1/3 cup milk + more as needed to moisten
  • 2 tsp baking soda
  • 1 cup unsweetened applesauce
  • 1 tsp vanilla extract
  • 1/2+ cup mix ins (I used dried cherries, but you could use chocolate chips, peanut butter chips, peanuts, etc)
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Directions: 
  1. Preheat oven to 375
  2. Mix all ingredients in bowl until combined
  3. Spray 8x8 baking dish with nonstick spray, add mixture to dish
  4. Bake for 20-25 minutes.until the top begins to turn a golden color
  5. Store bars in the fridge if keeping for more than 3 days
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Note that I made 1.5 times this recipe so I used a 9x13 pan in the pictures.

Nutrition Information (8 servings):
Calories: 125
Protein: 10g
Carbs: 18g
Fat: 2g
*Calculated with egg whites, 2% milk and no mix-ins
]]><![CDATA[Butternut Squash Soup]]>Wed, 08 Feb 2017 06:07:04 GMThttp://www.justeatit-rd.com/recipes/butternut-squash-soup
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As my roommate Amy is fond of saying FALL=SOUP. End of story. And squash also is fall. So what better fall soup than butternut squash? Enjoy with a sandwich or salad to make a meal, or crackers/bread for a snack! 

A note about special equipment: I used an immersion blender for this recipe. You can use a regular blender, but note that the soup will need to be cooled slightly first do you do not melt your blender. If you enjoy making soups, I recommend checking out an immersion blender, they are super fun and cool to use!
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Ingredients:
  • 1 butternut squash
  • 1 onion
  • 5 cups chicken broth (mine is homemade but store bought is good too!)
  • 1 cup cottage cheese
  • Spices: This can vary but I used bay leaf, salt, pepper, paprika, garlic powder, and cumin. Season to taste.
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Directions:
  1. Dice and saute onion
  2. While the onion is sautéing, cube butternut squash. You may peel first if desired, but if your blender is good enough the peel will just disappear into the soup. 
  3. Boil butternut squash in chicken broth until tender. About 20 minutes. 
  4. Add onion and cottage cheese to your butternut squash and chicken broth. 
  5. Blend. If using a conventional blender cool soup first so you don't melt your blender!
  6. Makes 10 ~1 cup servings. I topped mine with basil and toasted pine nuts!
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Nutrition Information (10 servings):
Calories: 96
Protein: 5g
Carbs: 18g
Fat: 1g
*Calculated with 3 lb butternut squash and 4% fat cottage cheese
]]><![CDATA[Chicken Pot Pie for 1]]>Wed, 08 Feb 2017 05:32:19 GMThttp://www.justeatit-rd.com/recipes/february-07th-2017
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In my opinion, chicken pot pie is one of the best feel good dinners there is. The problem is that it doesn't save very well, since the crust gets soggy. Also I'll eat the whole thing. Solution: personal chicken pot pies! Prep is fast and simple, and since its a little pot pie it doesn't take too long to cook!

If you want to cook for more than 1 person, you can use a larger dish and cook it for a bit longer. I haven't tried it, but I would add about 5 minutes to the cooking time for each additional serving. Everything in the pie is cooked, its just waiting for it to heat and the crust to brown.
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Ingredients: 
  • 110g or 4 oz mixed frozen veggies (carrots, peas, green beans mix)
  • 110g or 4 oz cooked chicken breast
  • 100g condensed cream of chicken soup (~1/3 of the can)
  • Mushrooms and onions (optional, to taste)
  • 1-2 Tbsp chicken broth
  • 5g butter, melted
  • 1/2 tsp baking powder
  • 14g or ~2Tbsp unflavored whey (vanilla will also work, but the crust will be a touch sweet)
  • 14g or ~1.5 Tbsp all purpose flour
  • 15g or ~2Tbsp egg whites
  • Salt and pepper to taste​
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Directions:
  1. Preheat oven to 350 degrees
  2. Combine veggies, chicken, cream of chicken soup, and broth in a 5-6" ramekin or other oven safe vessel (I used glass tupperware)
  3. Combine remaining ingredients in a bowl and mix to create dough. Do not overmix. Spread on top of chicken mixture
  4. Bake for 25-30 minutes or until top is golden brown
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Nutrition Information: (1 pot pie)
Calories: 360
Protein: 33g
Fat: 9g
Carbohydrate 32g
Recipe adapted from Avatar Nutrition
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