nutritionwithnicole - Food Prep Stories

Hi Ya'll 

Something new and exciting I've been playing around with - sharing some of my food prep stories on Instagram @nutritionwithnicole. If you're not currently following, and you like food, check it out! 

This weeks story includes the following recipes for you to try: 

Quinoa Fiesta Enchilada Bake 

Recipe adapted from: Skinnytaste.com

Recipe adapted from: Skinnytaste.com

Ingredients: 

  • 1/2 tsp olive oil
  • 2 cloves crushed garlic
  • cooking spray
  • 2 cups quinoa, rinsed and drained
  • 1 (8 oz) can tomato sauce
  • 2 cups reduced-sodium chicken or vegetable broth*
  • 1 1/2 teaspoons cumin
  • 1 tbsp chipotle en adobo sauce
  • freshly ground black pepper, to taste
  • 1 (4 oz) can diced green chiles
  • 1 can black beans, drained and rinsed
  • 1 cup fresh or frozen thawed corn 
  • 1/4 cup chopped fresh cilantro, plus 2 tbsp for garnish
  • 1 1/2 cups feta cheese, divided*
  • 1 medium (4 oz) haas avocado, diced
  • 2 tbsp chopped scallions

Directions:

Preheat the oven to 400°F. Lightly spray a 9 x 12 baking dish.

In a medium saucepan cook the quinoa with broth according to package instructions; when cooked, fluff with a fork and set aside.

Meanwhile in a small saucepan heat the oil over medium low heat. Add the garlic and saute until golden, about 1 – 2 minutes. Add the tomato sauce, cumin, 1/4 cup broth and chipotle en adobo. Bring to a boil and simmer 3 to 4 minutes.

In a large bowl, combine cooked quinoa, green chiles, corn, black beans and 1/4 cup cilantro. Stir in 1/2 cup cheese and mix. Place into baking dish and spread evenly. Top with enchilada sauce and remaining cheese. 

Cover with foil and bake until hot the cheese is melted, about 20 to 25 minutes. To serve, top with avocado, scallions and remaining fresh cilantro and enjoy! 

To make this recipe a delicious, well-balanced meal, we're pairing it with salsa chicken:

(chicken breasts + low sodium salsa + crockpot = easiest protein ever made)

Slow Cooker White Bean Tuscan Vegetable Soup  

Recipe adapted from: Afamilyfeast.com

Recipe adapted from: Afamilyfeast.com

Ingredients: 

  • 2 tablespoons olive oil
  • 4 cloves minced garlic
  • 1 cup diced onion (about 1 medium)
  • 1½ cups sliced carrots (about ½ pound)
  • 4 stalks celery, sliced
  • 2 cans navy beans, drained and rinsed
  • 2 bay leaves 
  • 1 teaspoon dried crushed rosemary
  • ½ teaspoon dried thyme
  • ½ teaspoon smoked paprika
  • Freshly ground black pepper (15-20 cranks from a pepper mill)
  • 6 cups low sodium vegetable broth 
  • 32oz lean beef roast, diced (boneless skinless chicken breasts would work too!)

Directions: 

Add all ingredients to your slow cooker. 

Set to LOW for 8 hours (or HIGH for 4 hours). After 8 hours, remove lid, stir and enjoy! 

Protein Pancakes 

Ingredients: 

  • 1 cup oats 
  • 1-2 scoops protein powder (I used pea, but whey works too!)
  • 2 eggs 
  • 1/2 cup egg whites 
  • 1 ripe banana
  • 1 TBSP almond milk 
  • 1/2 tsp baking powder 
  • cinnamon, to taste 

Directions: 

Toss all ingredients in a blender/food processor/bowl and mix until fully incorporated. On a nonstick pan/skillet/griddle coated with cooking spray, pour batter into desired sized pancakes and cook until slightly bubbled and firm. Flip and cook until done. 

Top with almond butter and maple syrup and enjoy! 

 

Double Chocolate Protein Cookies 

Recipe adapted from: ifoodreal.com

Recipe adapted from: ifoodreal.com

Ingredients: 

  • 2 ripe bananas
  • 1 ripe avocado 
  • 1/2 cup rolled oats 
  • 2 scoops protein powder (I used pea protein, whey would work too!)
  • 1/4 cup dairy-free chocolate chips 
  • 6-8 TBSP dark cocoa powder 

Directions: 

Preheat the oven to 350 degrees F. Line a baking tray with in foil and lightly coat with cooking spray. 

In a bowl, mash bananas and avocado until smooth. Add remaining ingredients and stir until fully incorporated. With wet hands, mold batter into cookies and place on baking tray. 

Bake for 10 minutes and remove from oven. Let cool and enjoy! 

 


Let me know what you think of one - or all - of these recipes. We can't wait to try them! 

 

Eat Well. Live Well. Be Well.