I’ve been making coffee cup eggs for years but I recently decided to amp it up with some spinach. That way I could start getting my daily servings of veggies right from the get-go. Plus all that protein keeps me full until my mid-morning snack 3 hours later.
Category: High Protein
Red Fork Pot Roast
As soon as I get a chance to post my photos of the actual food, I will. Hopefully by this weekend.
| Prep Time | 20 minutes |
| Cook Time | 3-7 hours |
| Servings |
people
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Ingredients
- 1 package Red Fork Pot Roast Slow Cooker Sauce
- 2.5-3 pounds Chuck roast
- 1 cups water or beef or vegetable broth
- 1 cup red wine or water; omit if using slow cooker
- 1 pound baby carrots
- 1 pound parsnips or potatoes
- 1 tablespoon olive oil
Ingredients
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Instructions
- Chop beef into stew size (large bite size). Turn oven on to 350F to preheat.
- Preheat dutch oven (or large frying pan if using slow cooker) on the stove on high heat. Add olive oil and brown beef for 5 minutes. Do this in batches so you're not crowding the meat. Add more oil by the teaspoon if needed.
- Cook in dutch oven in oven at 350F for 2.5 hours, or in slow cooker for 7 hours on low.
- Scrub and chop parsnips into large pieces. Add parsnips and carrots to the pot half-way through cooking time.
- Test meat after time suggested -- it should be falling apart. If not, leave in a little longer (20-30 minutes).
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Dirty Quinoa
Serves: 3-4 people
Hands-on time: 15-20 min
Total time: 30 min
This recipe for “dirty” quinoa is adapted from the dirty rice I used to make all the time when I was single and cooking was a low priority. I also used to chop up hotdogs and throw them in to make a meal, but um I don’t do that anymore. Now it’s just clean, whole, unprocessed food for me. I sure wish they made a natural hotdog flavor I could add to a dish to get my hotdog fix. Anyway, enough about hot dogs, let’s make some dirty quinoa!
Ingredients
Super Easy Baked Chicken Breasts
Serves: 4-8 people
Hands-on time: 5 min
Total time: 30 min
This recipe for baked chicken breasts is truly super easy. Baked (or roasted) chicken breasts can easily dry out and taste tough, but this recipe gives consistently moist, delicious results.
Ingredients
2 to 2-1/2 lbs chicken breasts (chicken thighs work well too but have a different nutritional profile)
1 Tbsp Olive oil
1-1/2 Tbsp Adobo or other seasoning blend Continue reading “Super Easy Baked Chicken Breasts”
Basic Roasted Salmon
Serves: 6-8 people
Hands-on time: 10 min
Total time: 22 min
This recipe for basic roasted salmon couldn’t be easier. The quantity is limited only by the size of your oven! I can do 2 pounds of salmon in my Breville Smart Oven (I have the Breville BOV900BSS — it’s the biggest size they have).
Ingredients
- 2 lbs salmon (sustainably farmed or wild caught)
- olive oil
- salt and pepper
Moroccan Roasted Salmon and Cauliflower
Serves: 4 people
Hands-on time: 30 min
Total time: 45 min
This roasted salmon recipe came from Cooking Light magazine. The basic recipe is intact but I modified a few things to make it healthier and fixed the time (as usual) to reflect actual prep work. (Read here about why cooking always take longer than the recipe says.) Continue reading “Moroccan Roasted Salmon and Cauliflower”