Happy Friday everyone! It’s time again for another Friendly Feasting blog with yours truly, Coach Lauren! This week I have for you another batch of recipes: more of my favorite main dishes, not to be missed.
Part II of Coach Lauren’s favorite Main Dish recipes
Slow Cooker BBQ Chicken http://allrecipes.com/Recipe/Slow-Cooker-BBQ-Chicken/
- 4 large chicken breast halves
- 1 cup reduced-sugar ketchup (available at Kroger and Walmart for sure)
- 2 Tbsp mustard
- 2 tsp lemon juice
- ¼ tsp garlic powder
- ½ cup sugar-free maple syrup
- 2 Tbsp Worcestershire sauce
- ½ tsp chili powder
- 1/8 tsp cayenne pepper
- 2 dashes hot pepper sauce, or to taste
Place chicken breasts into bottom of a slow cooker. In a bowl, stir together ketchup, mustard, lemon juice, garlic powder, syrup, Worcestershire sauce, chili powder, cayenne pepper, and hot sauce until the mixture is well blended. Pour sauce over chicken, set cooker to Low, and cook for 6 hrs. Shred chicken with two forks, and cook for 30 more min. Serve chicken and sauce spooned onto Ez muffins or bread or top a salad with it. The sauce could certainly be made on its own and used in other ways!
Counts as protein, servings dependent on amount of chicken used.
Lauren’s Tilapia
- 4-6 frozen tilapia fillets (I typically make 2 small filets per person, consider protein allotment)
- 1 can no-salt-added diced tomatoes
- 1 small can diced green chilies
- 1-2 packs Splenda
- Italian & other seasonings of choice (garlic, basil, oregano, minced onion, etc.)
Line a cookie sheet with foil and spray with Pam for easy clean up. Place frozen, thawed, or fresh filets on sheet. Sprinkle with lots of seasonings. Top with the tomatoes and chilies. Sprinkle the Splenda over it all. Broil close to heat on high for ~20-25 min for frozen filets. The tomatoes SHOULD start to blacken - this is supposed to happen! They caramelize and get DELICIOUS! I don’t consider this dish “done” unless most of the tomatoes have at least some black on them. Serve with salad or other veggie sides for a protein/veg meal or snack.
Counts as protein. For a carb, serve over ½ cup cooked brown rice.
Quinoa with Spice-Roasted Shrimp and Pistou http://www.foodandwine.com/recipes/quinoa-with-spice-roasted-shrimp-and-pistou
- 1 lb med shrimp
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp paprika
- ½ tsp oregano
- ¼ tsp dried thyme
- ¼ cup olive oil
- Salt and pepper
- ¼ cup packed basil leaves
- 2 Tbsp parsley
- 1 Tbsp rosemary
- 1½ tsp thyme
- 1 garlic clove, smashed
- 1 cup quinoa, rinsed
- 2 cups water (see package for quinoa/water ratio)
In a baggie, toss shrimp with garlic & onion powders, paprika, oregano, thyme, 1 Tbsp of the oil and ½ tsp each of salt and pepper until coated. Let stand at room temperature for 30 min. Meanwhile, preheat oven to 425°. In food processor, pulse basil, parsley, rosemary, thyme leaves, and garlic. Add 2 Tbsp of oil; puree until smooth. Season with salt and pepper. In saucepan, combine quinoa, water and remaining 1 Tbsp of oil. Season lightly w/ salt. Bring to boil. Cover; simmer over low until quinoa is tender, ~15 min. Let stand 5. Transfer to bowl. On baking sheet, roast shrimp for ~8 min, until curled and pink. Cut shrimp into thirds and add to quinoa with pistou. Toss well, season with salt and pepper and serve.
Counts as 2 protein/carb servings. On L4, use ½ lb shrimp.
Crab-Stuffed Catfish (or Swai) http://www.tasteofhome.com/recipes/Crab-Stuffed-Catfish
- 6 oz can crabmeat: drained, flaked, remove cartilage
- 3 T almond flour
- 1 T veganaise
- 1/8 t salt
- 1/8 t pepper
- dash cayenne pepper
- 2 (6 oz) catfish, swai, or whitefish filets (something fairly sturdy and long)
- 1/8 t paprika
In a bowl, combine the first 6 ingredients. Cut each filet in half widthwise; place two (four halves) in a greased baking dish. Press crab mixture onto filets; top with remaining halves. Sprinkle with paprika. Bake, uncovered, at 425 degrees F for 22-26 min or until fish flakes easily with a fork.
Counts as 2 protein/fat servings. I personally don’t find a need for much almond flour. If you omit it, you could use 2 Tbsp veganaise for the 2 fat servings. On L0-1, for the protein/fat/carb meal, this is delicious served over ½ cup cooked brown rice!
Paleo Shepherd’s Pie (http://www.elanaspantry.com/paleo-shepherds-pie/)
- 2 Tbsp olive oil
- 1 large onion, diced
- ¼-½ lb turkey bacon, diced (suggest omitting during bootcamps!)
- 2 cups diced carrots
- 2 cups diced celery
- 2 lb ground turkey/chicken
- ½ tsp sea salt
- 1 tsp pepper
- ½ tsp paprika
- 1 cup chicken broth
- 2 large heads cauliflower, trim, chop and steamed until soft
- 2 Tbsp oil
Heat olive oil in a very large frying pan; Saute onion for 15 min until soft. Add bacon pieces to pan and sauté until cooked, ~10 min. Add carrots and celery to pan and sauté in a dab of oil for 10 min until soft. Add ground meat to pan and sauté until brown, just a few min. Season with salt, pepper and smoked paprika. Add chicken broth and cook down broth until 60% evaporated. Place cauliflower in food processor and puree with olive oil until smooth. Pour ground meat mixture into a 9″x13″ baking dish. Pour mashed cauliflower over mixture. Bake at 350° for 30 min.
Counts as 4-5 large protein/veggie servings. I think 1 head of cauliflower is plenty unless you want a deep topping. This makes a nice big pan and I can make 6 big portions out of it. Nice for leftovers or taking some to work to cook less often!
There you have it NGPTers! Be sure to give these recipes a whirl - I’ve had people tell me their non-NGPT relative thought my BBQ was the best they’d had! The tomato-green chili combo on the tilapia seemed odd but is a winning combo! The quinoa dish is fancy enough to serve the boss! The stuffed fish will win over a non-fish eater! The shepherd’s pie will make you rethink cauliflower! Enjoy and let me know what you think! Until next week, feast with favorites, feast with classics, and as always…FEAST ON!!!
~Coach Lauren
