Buffalo Chicken Rice Bowls

A high protein, family favorite ready with only 15 minutes of prep and 30 minutes total cook time.

Ingredients

• Three 8-ounce boneless skinless chicken breasts, diced into 1/2-inch cubes

• 1 teaspoon olive or canola oil

• 1/2 cup diced red onion

• 1/2 tsp paprika

• 1/2 tsp cumin

• 1/4 teaspoon kosher salt

• 1 cup canned low-sodium black beans, rinsed and drained

• 1/2 cup buffalo sauce, Franks

• 3 cups cooked brown rice

• 1/2 cup part-skim cheddar cheese or dairy-free cheddar

• 1/4 cup chopped scallions

1. Heat oil in a medium pot over medium-low heat. Add onions and cook until they have caramelized slightly about 5 minutes.

2. Add black beans, paprika, cumin and salt; stir to combine and heat through, 3 to 4 minutes.

3. While that cooks, heat a large skillet over high heat, when hot spray with oil and add the chicken.

4. Cook until browned and cooked through in the center, about 5 minutes, flipping so it cooks on each side.

5. Set aside in a medium bowl and toss with the hot sauce.

6. To serve:

• Pour 3/4 cup rice in each bowl, top each with 1/4 cup beans and cheese, divide the chicken over the bowls.

• If eating right away, I like to melt the cheese by putting it in the microwave 30 seconds. Top with scallions.

We have a love affair with Skinny Taste recipes that are so flavorful, but easy enough to make on weeknights. Check out the Skinny Taste website for this original recipe, meal prep pointers and other glorious dishes.

Greek Dip

Easy as pie. Or dip. Whatever. You’ve got this.

Ingredients

• 1 family size classic Sabra hummus (or hummus of choice)

• 1 cucumber, chopped

• 2 red peppers, chopped

• Jar of Kalamata olives, no pits

• 1/2 red onion, diced

• 1 1/2 cups cherry tomatoes, sliced in half lengthwise

• Garlic powder

• Feta cheese

• Dried oregano

1. Spoon out hummus into the dish

2. Layer with veggies, olives, and cheese.

3. Top with a sprinkle with garlic powder and oregano - just a dash of each!

4. Serve with pita chips and/or veggies. (For GF serve with veggies and no cheese for vegan).

Thanks to our super chef Kristi for this recipe! We’ve had it at parties….hence the reason we accosted her for this recipe.

Detox Smoothie

A little something to even out the Super Bowl and Valentine’s Day treats.

Ingredients

• 1 cup fresh spinach

• ½ cucumber (peeled if desired)

• 1 stalk celery

• 1 cup pineapple (frozen)

• ¼ cup papaya

• 1 tablespoon ginger root (fresh)

• 1 tablespoon lime juice (fresh squeezed )

Instructions

1. Place spinach, cucumber, and celery into blender. Blend until smooth. The cucumber should provide enough liquid, but if not, add a little water.

2. Add the pineapple, papaya, ginger, and lime juice. Blend again until completely smooth.

3. Serve immediately or refrigerate in jars with tight-fitting lids for up to 2 days.

Thank you to Simple Green Smoothies for this recipe. Make sure you check out the original recipe for other foods to fight bloating and more fabulous smoothie recipes.

Tom Brady's Favorite Protein-Charged Smoothie

In honor of Tom Brady's TB12 nutrition brand & his Brady Brand apparel company ​merging with NoBull​, this week's Tailgate Treat is Tom's favorite smoothie.

Ingredients

• 1/2 tbsp hemp seeds

• 1/2 tbsp chia seeds

• 1/2 tbsp flax seeds, ground

• 1 handful of walnuts

• 1 tbsp almond butter

• 1 scoop TB12 Vanilla Plant Based Protein OR your favorite protein powder

• 1 cup frozen organic blueberries

• 1 banana, medium-sized

• 3/4 cup oat milk
  

Instructions

1. Combine ingredients in a blender and enjoy.

Skinny White Chicken Chili

We’re slightly obsessed with all things Lillie Biesinger (@lillieeatsandtells), as her recipes are good for your waistline and full of flavor.

Ingredients

• 3 medium bell peppers diced 380 g

• 2 medium onions diced 540 g

• 2 medium zucchini chopped 355 g

• 5 cloves minced garlic or frozen dorot cubes

• 1 tbsp cumin

• 8 oz 2 small cans mild diced green chilis

• 400 g green enchilada sauce half a huge can

• 550 g rotisserie chicken breast, about 1.25 lb shredded and/or chopped into bite-sized pieces.

• 3 cups chicken stock

• 1/4 cup 44 g Greek yogurt cream cheese

• 128 g corn

• Salt and pepper to taste

Instructions

1. Heat a large pot over medium, high heat, spray with cooking spray.

2. Add peppers, onions, and zucchini, sprinkle with a hefty pinch of kosher salt and cook for 5-7 minutes till soft.

3. Sir in garlic and cumin and sauté for a few more minutes, then add green chilis, green enchilada sauce, chicken stock and chicken. Sprinkle a little kosher salt on your chicken. Turn to low and simmer for about 15 minutes or until you’re ready to eat.

4. Stir in Greek yogurt, cream cheese, and corn and simmer for five more minutes just until corn is no longer frozen. All done!

5. Top individual bowls with cheese, sour cream (we use low or non-fat), avocado, fresh cilantro, a squeeze of lime, and tortilla chips or Fritos!

Go check out the original recipe for the macros (nutritional value) and variations. Do yourself a favor and pick up one of LIllie’s cookbooks. (One more time is our favorite). You won’t regret it.

Homemade Copycat Perfect Bars

Photo: Eat The Grains

We love to grab these at the store for an on-the-go meal, but they’re so expensive, so why not pack a little extra protein in your life without having to fire up the oven?

Ingredients

• 1 cup natural peanut butter (256 grams) (you can use smooth or chunky)

• 1 cup egg white protein powder (80 grams) - see notes for substitutions

• 1/4 cup maple syrup (see notes)

• 1/4 cup mini chocolate chips (60 grams)

• Flaked sea salt, for topping

Instructions

1. Add your peanut butter, protein powder and maple syrup to a stand mixer and use the paddle attachment to mix until a dough forms, about 30 seconds to one minute. If you don't have a stand mixer, you can use a food processor or just mix by hand with a fork in a medium-sized bowl.

2. Add in 3 tablespoons of the chocolate chips and mix again until combined about 5 seconds. Be careful not to overmix as the dough will become crumbly.

3. Line an 8x8 glass baking dish or bread pan (an 8x8 will give you 8 thinner bars and a bread pan will give you 6 thicker bars)* with parchment paper (this makes for easy removal) and press mixture into the bottom of the pan until evenly distributed. Top with the remaining chocolate chips and a little bit of sea salt. Cut into 8 equal-size bars. To firm them up a little, you can place them in the fridge. Store in the fridge for up to a week.

Thanks to Kelly with Eat the Gains for this fabulous recipe. Make sure to check out the original for tips, tricks and other mix-ins. There are so many versions of this recipe out there, but we chose this one because of its’ high protein and low sugar content.

Calories: 292kcal

Protein: 16g

Carbs: 20g

Fat: 19g

Chicken And Cauliflower Rice Soup With All The Herbs

Photo: Goop

Just what the doctor (and your stomach) ordered.

Ingredients

• 3 tablespoons extra virgin olive oil

• 1 onion, diced

• 4 cloves garlic, roughly chopped

• 2 carrots, diced

• ½ bulb fennel, diced

• 2 quarts chicken stock

• 2 cups cauliflower rice (about ½ head)

• 2 cups cooked shredded chicken

• 2 lemons, in wedges

• Any combination of fresh parsley, tarragon, dill, cilantro, and mint, roughly chopped

Instructions

1. Heat the olive oil over medium heat in a large pot.

2. Add the onions and garlic and a pinch of salt. Sauté for about 5 minutes, until fragrant and translucent.

3. Add the carrots and fennel. Sauté for another 5 to 10 minutes until tender.

4. Add the chicken stock and bring to a boil, then reduce to a simmer.

5. Add the cauliflower and chicken 5 to 10 minutes before serving, just to heat the chicken through and gently cook the cauliflower—it should be al dente.

6. Ladle into bowls, top with lots of herbs, and squeeze a few lemon wedges over the top. (Pack the herbs and lemon separately and add in before serving leftovers).

Thanks to Goop for this fabulous recipe. We love GP and Goop. This is one of the many delicious recipes you can find on their site. If you want to up your detox game beyond this soup, check out the Higher Dose Infrared Sauna Bag featured in our 2022 Holiday Gift Guide.

Greek Turkey Meatballs With Tzatziki

Photo: Erin Lives Whole

Perfect for mixing up your midweek menu or holiday hosting.

INGREDIENTS

• 1 lb ground turkey (I prefer 93/7 lean)

• 2 cloves garlic, minced

• 1/4 large red onion

• 1 egg

• 1/2 cup breadcrumbs or almond flour (use almond flour to make this gluten-free)

• 1/4 cup chopped fresh dill

• 1/2 tbsp dried oregano

• 1 tsp salt

• 1/2 tsp pepper

• 2 tbsp olive oil

  Here’s a Tzatziki Recipe (cut in half), or you can use store-bought tzatziki

INSTRUCTIONS 

• In a large bowl, add ground turkey and minced garlic.

• Grate 1/4 red onion into turkey; alternatively, chop red onion very small.

• Add egg, breadcrumbs, dill, oregano, salt, and pepper. Mix until just combined, I use my hands.

• Form into 14 meatballs.

• Heat a saucepan with olive oil over medium heat. Once hot, add meatballs and cook for 7-8 minutes, turning every constantly to ensure even cooking on all sides. Once meatballs reach 165F, they are done.

• While meatballs are cooking, make Tzatziki.

• Serve over rice!

Thanks to Erin Lives Whole for this culinary delight! We’re not trying to claim we came up with the recipe (we’re followers, not creators, when it comes to recipes). We’re simply sharing her excellent and delicious work.