Today I made my first attempt at protein pancakes. Ryder is being weird about food. He only eats grilled meats so I’m trying to find ways to sneak a little protein into his diet. Momma doesn’t have time to grill meat every day for him. 😂
They weren’t the prettiest looking pancakes but they turned out ok. The flavor was good, they were just a little on the dry side. I’m thinking if I add a banana or avocado next time it’ll help a bit. Below is the recipe. It makes about 9 silver dollar size pancakes. If you know of another way to make protein pancakes that are moist, please send it my way! 💙 🥞
1 1/2 scoops protein powder
1 tsp baking powder
1/3 cup skim milk or almond milk
Place a nonstick pan or pancake pan over medium heat. Spray with cooking spray
Add eggs, protein, and baking powder to large bowl and whisk. Add in the milk slowly till batter becomes smooth.
Pour batter in pan one tbsp at a time. Each pancake should take about 2 tbsp. Flip when bubbles form at top.
Last night for dinner I made a Gluten Free Chicken Marsala. I’m not a huge fan of pasta but it turned out pretty good! Each serving was under 400 calories and it took just 25 minutes to prep and cook.
•2 boneless chicken breast
•6 oz broccoli
•1 cup pasta noodles (I use gf)
•2 tsp chicken semi glace
•6 oz mushrooms
•4 oz cream
•3 oz Marsala wine
•2 oz peas
Cut mushrooms into 1/4 slices. Dice shallot. Cut broccoli into bite size pieces. Pat chicken dry and cut into small pieces. Season chicken with salt and pepper.
Heat a pot of water for noodles. Once boiling add in noodles. Cook until soft. If GF 7-8 minutes
Place medium non stick pan over high heat. Add 1 tbsp olive oil and cook chicken for 3-4 minutes. Chicken will finish cooking in a later step. Set chicken aside.
Add 1 tbsp of olive oil to used chicken pan. Toss in shallot and mushrooms. Stir occasionally. 2-4 minutes. Add Marsala and stir occasionally until reduced. 2-3 minutes. Stir and in cream, broccoli, 2 tbsp water, demi glace, 1/4 tbsp salt and a pinch of pepper.
Return chicken to veggie pan to continue cooking. Bring to simmer. Simmer until sauce is thick enough to coat a spoon. Add in pasta and peas. Reduce heat and mix. Let sit for 1 minute to warm peas. Plate and serve!
This will serve about 3 people (can stretch for 4) Happy eating! 🍴
Chop veggies and toss in 1tbsp olive oil, lime juice and chipotle seasoning.
Chop chicken into pieces. Cook chicken on medium high heat in a nonstick pan until no longer pink. Turn heat down to low and pour in jerk sauce. Coat all of chicken and let sit, mixing occasionally while veggies cook.
Cook veggies on medium high heat on a grill pan. Cook each side 2-3 minutes.
I went out to dinner on a cheat meal night and was craving a burger. The restaurant burger and fries totaled to 1273 calories. Mind you, it would have been a little less without the bacon and fried egg but some cheat meals are worth the extra calories!
During the week one day I was craving a burger but it wasn’t a cheat meal day. So I decided to make a healthier version of the cheat meal I love. The burger is topped with a little cheese, cilantro, tomato, onion and a tsp of chipotle catchup. The fries are lightly tossed in olive oil, pink salt, and pepper, then baked. The homemade burger and fries totaled to 599 calories. That’s less than half the calories of the restaurant version! This is a great trade for the restaurant version if wanting a healthier twist on a cheat meal!
When you’re doing a healthy diet, you don’t have to eat boring meals. Granted I wouldn’t recommend eating a homemade burger and fries every day. That’s a little more red meat than you need and there are better options than white potatoes. But this is definitely a great option on occasion. I love to take my favorite restaurant foods and mimic them at home in healthier ways. It beats eating baked chicken, rice and broccoli every day like I used to do! Healthy eating doesn’t have to be boring. You just have to be cautious of what you are putting into the meal or on the meal.
I’m not a huge fan of vegetables. I’d rather have a burger. But let’s be honest, my health would suffer quite a bit if I ate a burger every day instead of vegetables.
During the summer when it’s really hot here in Texas I crave salads. I don’t like that heavy full feeling when it’s hot out. I love topping salads with grilled shrimp because it’s protein rich and high in water content. Not to mention they are quick and easy to cook!
This salad is a spring mix with strawberries, mango and pineapple topped with grilled shrimp. Sometimes I’ll add a little slivered almonds to my salads as well for a little more texture. One is my favorite salads is a chicken salad with hard boiled egg white, dried cranberries and slivered almonds (homemade of course). 😍
I’ve seen a few premade salads at Sprouts recently that are high in protein, low in calorie and low in fat. They actually look pretty good. If you’re someone who doesn’t like to make your own salads, these might be a good option for you! I know other grocery stores like Tom Thumb and Trader Joe’s carry them too!
Bring medium pot of wild rice with 1 1/2 cups of water to boil. Lower temp to simmer and cover. While rice cooks steam the broccoli.
Halve tomatoes. Mince garlic. Stem parsley. Pat salmon dry and season with salt and pepper.
Place a pan over medium heat. Add 1 tsp of olive oil. Cook salmon on each side for 4-6 minutes until browned. While salmon cooks, make the tomato topping. In a pan on medium heat add butter and let melt. Add 1 tsp of olive oil, tomatoes, garlic and half the parsley. Stir occasionally till tomatoes blister. Add mustard and a pinch of salt.
Plate broccoli, rice, salmon and top the salmon with the tomato topping. Enjoy!
Preheat oven to 400 degrees. Place chicken on baking sheet. Season with salt and pepper. Cook in oven for 25 minutes. While chicken cooks, stem and cut poblano peppers. Mince garlic, and mix with poblano pepper. Sauté on a non stick skillet. Cook until lightly charred 1-2 minutes). Set aside.
Place carrot and butternut squash in pot and fill with water till covered. Boil until tender, 7-10 minutes. Drain water and mash with potato masher. Mix in butter and chipotle seasoning. Cover and set aside. While cooking mash, boil brown rice in 1 cup of water till tender. Drain and set aside.
Mix together poblano pepper mixture and cheeses. Remove chicken from oven and place mixture on top of chicken. Place back in oven and cook for 2-3 minutes until cheese is melted.
Place mash and rice on plate. Plate chicken on top of rice and serve!
I’m a creature of habit. I eat the same thing for breakfast for months without wanting a change. I normally always have a piece of gluten free toast with avocado. (I’m gluten free by force not by choice. I have an actual allergy.) Lately I’ve been frying two eggs and topping them with sriracha. I love this breakfast because I get a mix of protein, fats and carbs all in one meal. I need my energy in the mornings and this is the perfect healthy and filling meal. Not to mention it’s so easy to make. I can actually make it all one handed while holding Ryder! If you love eggs and avocado, give this a try! Sometimes when I’m not in a bread mood I’ll eat it without the toast. You can’t go wrong with avocado and eggs! 😍