Tag Archives: protein

Simple Shredded Chicken

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Hello 2018! It’s a new year and I’m back with a brand new recipe to share. Many of us are just getting back into the swing of things, so I thought I’d start off the year with something simple. This shredded chicken recipe is easy to make and can be used in so many different ways. It can be used in soups, on salads, in sandwiches – you name it. The chicken is moist and flavourful, and you can have it cooked and shredded in under 30 minutes.

It doesn’t get any easier than this. From taco night to bulking up salads at lunchtime, the simplicity and versatility of shredded chicken really can’t be beat. And thanks to my Instant Pot, my favourite new cooking tool, making a large quantity of shredded chicken at once is possible. Here’s how you do it. Mmm..

Ingredients:

  • 4 – 5 Chicken Breasts
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp garlic powder
  • 1 – 2 garlic cloves, smashed

Directions:

  • Season chicken with salt, pepper and garlic powder and place in instant pot
  • Add in 2 cloves of smashed garlic
  • Pour in 1 cup of liquid (I use bone broth, but you can also use water)
  • Set Instant Pot on manual high pressure for 20 min
    • *Slow Cooker: set to high (4 hrs) or slow (6 hrs)
  • Quick release and remove chicke
  • Shred and store in fridge

Seafood Bouillabaisse – Simplified

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Traditional bouillabaisse is a fabulous dish that requires many kinds of seafood and a lot of time to make. My quicker version delivers all the thrills of the original but uses only shrimp, plus fillet of sole and all the delicious flavours. IMG_1012

This recipe is easy on the wallet, but has all the makings of a gourmet dish. And you guessed it – it’s super low carb and low fat. Whether you’re on the hunt to impress guests or simply trying to change up your meal repertoire to include more fish and seafood into your diet, be sure to try this one out! Mmm…

Ingredients:

  • 1 Tbs coconut oil
  • 1/2 sweet onion, chopped
  • 2 garlic cloves, minced
  • 3-4 basil leaves, torn
  • 2 cups strained tomatoes
  • 1 cup water
  • 1 lb raw shrimp
  • 1 lb raw fillet of sole
  • any other seafood of choice (e.g., muscles, clams, crab)

Directions:

  • Heat coconut oil in a pot
  • Add in onion and sautee until translucent
  • Add in garlic and stir for a seconds until you can smell the aromatics, be careful not to burn the garlic
  • Pour in the strained tomatoes, water and add torn basil leaves.  Let simmer on low for 10 – 15 mins
  • Place all desired fish and seafood in tomato brother mixture and let simmer for 7 – 10
  • min, until shell of shrimp becomes bright pink.
  • Serve in bowls with lots of the yummy broth and enjoy!

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Protein Pancakes – 3 Ways

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IMG_1505Everyone loves a great weekend breakfast! For me, weekends are meant for spending  quality time with my husband and 3 boys. And what better way than 3 different types of wholesome, healthy pancakes!

These pancakes are a family favourite. I feel good serving them because they are delicious and nutritious, and the first 2-3 ingredients you are sure to have on hand. I like to try different fruits and veggies in my pancakes to add extra flavour and nutrition. Below are my 3 favourite varieties.

Top pancakes with mixed berries, almond butter and coconut cream, or any other toppings of your choosing. Mmm…

**Recipe note – the ingredients and initial directions for each type of pancake is different. At the bottom of this post are the final cooking directions to follow for each 3 types.

1. Basic Banana Protein Pancakes

Ingredients:

  • 1 banana
  • 2 eggs
  • 1/4 tsp cinnamon

Directions:

  • Place banana in mixing bowl
  • Crack in eggs
  • Add cinnamon

2. Sweet Potato & Banana Protein Pancakes

Ingredients:

  • 1 banana
  • 2 eggs
  • 1/2 small sweet potato, cooked
  • 1/4 tsp cinnamon

Directions:

  • Peel sweet potato and cut into cubes
  • Boil small pot of water
  • Place cubes of sweet potato in boiling water and cook until soft, approx 10 mins
  • Place banana in mixing bowl with cooked sweet potato (approx. 1/3 cup)
  • Crack in eggs
  • Add cinnamon

3. Apple & Banana Protein Pancakes

Ingredients:

  • 1 banana
  • 2 eggs
  • 1 small single serve container unsweetened applesauce
  • 1/4 tsp cinnamon

Directions:

  • Place banana in mixing bowl
  • Empty in container of apple sauce
  • Crack in eggs
  • Add cinnamon

** FINAL COOKING DIRECTIONS FOR EACH 

  • Blend with immersion blender until smooth (alternatively, mash banana by hand and mix in all other ingredients)
  • Spray pan with non stick cooking spray
  • Cook like regular pancakes, once you see a few bubbles rise to top of pancakes, approx 1 1/2 minutes on first side, flip and cook for another 30 seconds.

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