(from CrossFit Soda City Member Kristin D.)
(from CrossFit Soda City Member Kristin D.)
Easy like Sunday Morning, and now some Macro Monday Easy Meatballs
IIFYM: Easy Meatballs
IIFYM, Macro Monday, 7/31/17, Easy Meatballs
(from CrossFit Soda City Member Valori S.)
Serving Size: 1 meatball
Yields: 12 meatballs
•2 lb (454g) grass-fed ground beef
•2 tbsp dried parsley
•1 tsp garlic powder
•1 tsp onion powder
•1 tsp sea salt
•¾ tsp black pepper
IIFYM: Zucchini Lasagna
Serving Size:⅕ baking dish
Yields: 5 servings
•3 medium zucchini
•2.5 cups tomato pasta sauce
•14 oz firm tofu (can substitute ground beef or turkey)
•1 tsp salt, plus extra for the zucchini
•1/2 tsp onion powder
•1/4 tsp garlic powder
•1/3 cup parmesan
•1C shredded mozzarella
1. Preheat oven to 450 F.
2. Slice the zucchini the long way so that you get six slices from each. Spread out on a large plate and sprinkle liberally with salt – most of this will be wiped off later. Let sit for an hour or so and a lot of the moisture will come out of the zucchini.
3. Meanwhile, mash the tofu with the onion and garlic, and set aside.
4. Wipe all moisture off the zucchini, place on a baking tray, and place on the center oven rack.
5. Let zucchini cook 15 minutes. Take out zucchini, turn the oven to 375 F, and layer 1/2 cup tomato sauce into the bottom of an 8-inch square pan.
6. Cover the sauce with a layer of zucchini, then spread 1 1/3 cup of the tofu mixture over the zucchini layer. Now add 1 cup sauce, then another zucchini layer, then 1 1/3 cup more tofu (or ricotta).
7. Cover with the final cup sauce, another zucchini layer, and finally cover everything with your cheese.
8. Bake on the center rack 40 minutes, then turn oven off—but don’t open the oven door—and let sit in the oven an additional 20 minutes.
9. It’s important to not skip either the salting or baking stages for the zucchini so your lasagna is not watery.
IIFYM: Maple Bacon Brussel Sprouts
Yields: 6 servings
•2 bags of brussels sprouts
•6 strips of bacon
•¼ cup organic maple syrup
•2 tbs grainy mustard
1. Cook bacon on a wire rack on a sheet pan at 400 for 15ish min (just eyeball it). Remove but leave the oven on! Set bacon aside.
2. Dump some of the bacon grease from the pan, but leave enough that it coats the bottom.
3. Cut the roots of the sprouts and halve or quarter (depending on how big they are).
4. Toss on sheet pan with bacon fat, syrup, mustard, then salt and pepper. Roast in oven for 20-25 min (eyeball until starting to brown, shake the pan about halfway through).
5. Rough chop the bacon and mix in.
IIFYM: Hawaiian Chicken Burgers
IIFYM Tortillas? Yaaaaaaaaas!
Another IIFYM Monday, guaranteed to your taste buds scream in joy!
Serving Size: 1 pepper
Yields: 4 peppers
•¾ cup quinoa
•4 green onions
•2 cloves garlic
•1 lb . ground beef
•2 red bell peppers
•2 yellow bell peppers
•2 diced tomatoes
•*1/2 cup grated Monterey Jack cheese
•2 Tbsp . olive oil
•1 ½ tsp . chili powder
•1 ½ tsp . cumin
•½ tsp . paprika
•¼ tsp . cayenne
•Salt and pepper
*Cheese is optional. Add in 8g fat and 5g protein if used
1. Preheat oven to 400 degrees. Boil water and a pinch of salt in a small pot. Once boiling, add quinoa. Cover and cook on low heat for 15-20 minutes.
2. Arrange the pepper halves on a baking sheet and drizzle with 1 Tbsp. olive oil. Sprinkle with salt and pepper. Bake until softened , 7-10 minutes.
3. Meanwhile, heat 1 Tbsp. olive oil in a large skillet over medium-high heat. Add onions, green onions and garlic, cook for 4 minutes, until softened.
4. Add ground beef and break up as it browns, 3-4 minutes.
5. Stir in chili powder, cumin, paprika and cayenne and cook for an additional 30 seconds. Add in tomatoes and let simmer for 5 minutes.
6. Stir in cooked quinoa and season with salt and pepper.
7. Fill peppers with beef mixture and sprinkle with cheese.
8. Bake 10 minutes. Serve with lime wedges on the side.
Does it fit? IIFYM people rejoice! 4 servings of deliciousness in 15 minutes… can’t beat it!
Cook Time: 15 minutes
•1 1/2 lb. boneless chicken breast, cut into 1-inch
•2 cloves minced garlic
•1 scallion, diced
•1 red bell pepper, diced
•3 tbsp. peanut butter
•1 tbsp. tamari
•1 tsp sriracha (optional)
•1/4 c. chicken broth (additional if a thinner consistency is desired)
•3 c. broccoli
•1/2 tsp red pepper flakes, optional
•1/4 c. dry roasted unsalted peanuts
1. Heat cooking spray over medium-high heat until hot.
Add chicken and stir fry until browned on the outside,
about 3 minutes.
2. Add garlic, scallion, bell pepper and broccoli and stir-fry
about 2 to 3 minutes.
3. Warm peanut butter in the microwave until it becomes
liquid, about 20 seconds. Mix in the tamari, siracha (if
using), and the chicken broth.
4. Pour peanut sauce over chicken and veggies and toss to
coat. If desired, add additional chicken broth for a thinner
sauce. Cook until broccoli is crisp tender, about 2-3 more
5. Season with red pepper flakes, if desired. Top with
peanuts and serve.
For all of you IIFYM Athletes out there, this Macro Monday Recipe for Sausage Supreme Pita Pizza is like a free cheat day for your taste buds!