I fell in love with jambalaya the first time I tried it at a Mardi Gras party some years ago. It is such a hearty and flavorful one-pot meal that consists of protein, vegetables and rice. I think one of the reasons why I have such strong feelings about this Lousianna dish is because it reminds me of Trinidadian pelau which also has Spanish and African influences. You should definitely check out my pelau recipe and maybe try it in this meal prep.Read more
This is a post sponsored by Meyenberg Goat Milk, all opinions are my own.
I enjoy the food I cook which makes it so much easier for me to maintain a healthy lifestyle. And picking the right ingredients that satisfy my nutritional needs without sacrificing flavor is important to me. That nutrition-flavor combo can look different depending on the meal, my nutritional needs for that day/week and even my mood. For example, there are times when all I want to eat are sweet potatoes; they take over my kitchen and there's no space for other starches on plate.
With fall upon us, my soul just wants to cook things in the oven: casseroles, pies, muffins, breads, etc. Which is part of the reason why I'm sharing this macaroni and cheese recipe with you. This recipe would be great for a weeknight dinner or meal prep. One of the exciting things about this recipe is that I'm using goat milk, goat milk cheddar cheese and goat milk butter specifically from Meyenberg Goat Milk.
MY EXPERIENCE WITH GOAT MILK
I've been using Meyenberg's dairy products (yes, goat milk is dairy) for a few months now and I thoroughly enjoyed them. I use their goat milk in my morning oatmeal. The cheddar was a great addition to these egg muffin cups. And their butter is the only butter I use on my toast and muffins these days because of its exceptional buttery taste; I was actually very impressed when I first tried it.
BENEFITS OF GOAT MILK
Flavor-benefits aside, goat milk has other noteworthy advantages.
- Protein and Potassium: One cup of whole goat milk has provides 8 grams of protein. Goat also provides more potassium that cow milk. This mineral is needed for our cells, nerves, and muscles need to function properly. Very important when you’re pretending to be an athlete like me.
- Digestion: Goat milk and cow milk have similar protein content and flavor, goat milk is known to be easier to digest for some people. Goat milk has softer curds that are easier for our stomach enzymes to digest. Many people who react poorly to lactose do not have the same problem when they consumer goat milk. From my personal experience, after months of drinking goat milk I am yet to notice any digestive issues as I have experienced drinking cow milk.
- Easier on the Environment: The goat-milk industry is a growing and modernizing one with Europe having the most organized market for goat milk. One of the factors driving this growth is consumers demanding more environmentally friendly options. Dairy goats need less water per gallon of milk produced than dairy cows and emit nearly 20 times less methane per kilogram of body weight than dairy cows.
ABOUT THIS RECIPE
For this recipe I wanted to make a dish that could stand on its own as a tasty meal that will keep me satiated. Hence, the additional protein from the chicken breast to complement the protein from the dairy.
I roasted the chicken breast before shredding since the oven was going to used to bake the macaroni and dish. However, you can cook your chicken in whatever manner you prefer. I enjoyed this mac and cheese with some broccoli.
Let’s get to cooking. Try this recipe and let me know what you think!
Prep Time: 10 minutes . Cook Time: 45 minutes . Yield: Serves 8
1 16 Oz Box Whole Grain Elbow Pasta
6 Oz Meyenberg Goat Milk Cheddar, grated
1 Tbsp Meyenberg Goat Milk Butter
2 Cups Meyenberg Whole Goat Milk
1 Cup Yellow Onions, finely chopped
2 Tbsp Flour
1/2 Tsp Smoked Paprika
1 Jalapeno Pepper, chopped
1 Lbs Chicken Breast
Salt & Black Pepper to taste
2 Tbsp Breadcrumbs (optional)
Chopped green onions for garnish
1. Preheat oven to 350 F.
2. Cook & shred chicken: Season chicken breast with poultry seasoning, salt and black pepper to taste. Roast chicken for 20 to 25 minutes until cooked. Remove from oven and shred using a fork. While chicken is roasting prepare macaroni and cheese.
3. Cook pasta according to instructions. Drain and set aside.
4. In a large saucepan, heat oil over medium heat. Add onions and cook until golden brown. Stir in flour and mix until well combined. Gradually add milk and still until mixture is smooth. When mixture begins to bubble stir in cheese.
5. Add cooked macaroni, shredded chicken, jalapeno and seasonings. Mix well. Add macaroni mixture to a baking dish or oven friendly skillet. Top with any extra cheese and breadcrumbs (optional). Bake for 30 minutes. Garnish with green onions and sliced jalapenos.
Nutrition info: 367 Cals, 12g Fat, 47g Carbs, 7g Fiber, 16g Protein
Here's a quick one sheet pan meal you can quickly make for meal prep or just a weeknight dinner.
Roasting a whole chicken (or two) can be a great way to save time and money when cooking for you or your family. A whole chicken can easily provide you with enough protein for 5 to 9 meals depending on the size. And by spatchcocking your bird you can save a lot of time during the roasting process. Check out the video below for how to spatchcock your bird.
Try this recipe and let me know what you think.
Prep Time: 10 mins . Cook Time: 45 mins . Yield: Serves 5
1 Whole Chicken
1 Lb String Beans, trimmed
1/2 Lbs Carrots, sliced
1 Bell Pepper, sliced
1+ Tbsp Olive Oil
8 Sprigs Thyme
Poultry Seasoning (see below my marinade)
Chili Powder to taste
Black Pepper to taste
Salt to taste
Poultry Marinade (Optional)
1 Tbsp Olive Oil
6 Cloves Garlic
6 Sprigs Thyme
1 Tsp Honey
1 Tsp Black Pepper
1/2 Tsp Smoked Paprika
1/2 Tsp Chili Powder
1/4 Tsp Cayenne Pepper
Salt to taste
In a small food processor, combine poultry marinade ingredients and blend until smooth. Or, mince garlic and thyme and combine with other ingredients in a bowl.
Chicken and Vegetables
1. Preheat oven to 425 F.
2. Spatchcock chicken (watch this video for guidance on this step): Using a pair of meat scissors remove spine from chicken. Use a knife to score the inside plate of the chicken. Turn the chicken breast side up; forcefully push down on the breast to flatten the chicken.
3. Generously season chicken with poultry seasoning or poultry marinade. Be sure to season inside the cavity and under the skin where possible. Marinate in the fridge for at least 30 minutes or up to overnight.
4. Cover a large sheet pan with parchment paper. Add bell peppers and carrots. Drizzle about 1 tablespoon of olive oil on veggies and season with salt, black pepper and chili powder; toss veggies. Make room in sheet pan for chicken. Place chicken in sheet pan and brush with olive oil if your seasoning was oil free. Place sprigs of thyme under chicken and under skin near thighs.
5. Roast veggies and chicken uncovered for 25 minutes at 425 F. After 25 minutes, add string beans and toss with carrots and bell peppers. Return pan to oven roast for another 20 to 25 minutes until chicken is golden brown and the internal temperature is 165 F.
6. Serve warm with your favorite sides like brown rice.
Note: If sheet pan is not large enough to fit string beans, roast them separately in another sheet pan for 25 minutes.
Nutrition info per serving (veggies + 5 Oz cooked chicken): 388 Cals, 23g Fat, 14g Carbs, 6g Fiber, 26g Protein
Sometime last week I made this Chinese Five-Spice Roasted Chicken and I finally had a chance to add it to the blog just in time for your weekend meal prep. It’s a pretty straightforward dish: combine things...let those things marinate...roast those things...enjoy.Read more
I’ve always had Brussels sprouts cooked. Specifically, I usually do a simple braising of Brussels Sprouts. However, this recipe was my first venture into raw Brussels sprouts and I am so happy that I tried them this way.Read more
Here's another way to make use of your leftover turkey. Or you can just use chicken. Again, I used my homemade turkey stock to add some additional flavor to these stuffed mushrooms. Although I used quinoa, feel free to try this recipe using another grain like rice or farro.Read more
When was the last time you had a slice of good lasagna? I love lasagna but I’ve actually never made it....until now! Yesterday, during my free time I started poking around the Internet for lasagna inspiration and trying to find ways to make my lasagna a bit healthier without sacrificing the rich flavor.Read more
This recipe was my very first time working with zucchini noodles (zoodles). It’s Spicy Drunken Zucchini Noodles with Chicken: inspired by pad kee mao (Drunken Noodles), the immensely popular stir-fried Thai dish.Read more
As Summer 2018 began to wind down, I realized that I hadn’t grilled anything! Not a burger! Not a bell pepper! Not even a hot dog! So, naturally, I freaked out and started brainstorming what I could throw onto a small grill.Read more
This recipe was born out of a desire to hone my fish filleting skills; I have a lot of progress to make. Haha! I decided to use red snapper because while working on the sesame crusted tuna recipe, I learned that snapper is one of the safer fish when it comes to mercury contamination. Check out the infographic below.
Red snapper is an excellent source of protein and is low in saturated fat. 4 ounces of red snapper gives you 113 Calories, with the majority of those calories coming from the 23 grams of protein.
Let’s cook! Try this recipe and let me know what you think.
Prep Time: 10 minutes . Cook Time: 2-3 minutes . Yield: Serves 4
Pan Seared Snapper Ingredients
4 4-Oz Red Snapper Fillets (skin on or off)
4 Cloves of Garlic, crushed
4 Sprigs Thyme
1/4 Tsp Curry Powder
1/4 Tsp Chipotle Powder
1 Tbsp Olive Oil
Salt and Black Pepper to taste
Mango Salsa Ingredients
1 Ripe Large Mango, chopped
1 Jalapeno Pepper, finely chopped
1 Tomato, chopped
1/2 Cup Red Onion, finely chopped
1/4 Cup Cilantro, finely chopped
Juice from 1 to 2 Limes
In a medium bowl, combine all the ingredients for the mango salsa. Season with salt and pepper to taste.
Pan Seared Red Snapper
Note: If you’ll be keeping the skin on your fish, refrigerate the fillets (skin up) uncovered for about hour to dry the skin.
1. If you are cooking the fillets with skin on, lightly score skin with a sharp knife.
2. Season both sides of fillets with curry powder, chipotle powder, salt and black pepper.
3. In a large non-stick skillet, heat oil over medium-high heat. Add thyme and garlic; cook until garlic is medium to dark brown.
4. Add fillets (skin side down first) to skillet; use a spoon or spatula to press filet for about 15-30 seconds to prevent it from curling. Cook for about 2 to 3 minutes per side until cooked through and golden brown. You may have to do this step in batches depending on the size of your skillet and fillets.
5. Remove fillets from skillet; serve warm with mango salsa.
Snapper Fillet Nutrition per 4-Oz Serving: 139 Cals; 1g Carb; 4g Fat; 24g Protein; 1g Dietary Fiber
Mango Salsa Nutrition per 1/4 Cup Serving: 35 Cals; 8g Carb; 0g Fat; 1g Protein; 1g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
How do you decide what type of tuna to buy? There are several types of commercial tuna. The most popular ones are Albacore, Bigeye, Bluefin, Bonito, Skipjack, Tongol and Yellowfin. Depending on where you live, some of these may be more popular than others.
Each type of tuna is an excellent source of protein: a 3-ounce serving of tuna provides around 20 grams of protein. Tuna is also rich in omega-3 fatty acids with Bigeye, Northern Bluefin and Southern Bluefin tuna having the most fat. The higher fat content gives them a creamier texture and makes them favorable choices for raw tuna dishes like poke and sashimi.
So, yes tuna is an excellent source of protein and omega-3, but what about food safety? Some types of tuna and other large fish like King Mackerel, Swordfish, Shark and Marlin should be avoided because of their extremely high mercury content.
- Bigeye and Ahi tuna have the highest levels of mercury and should be avoided.
- Bluefin has been shown to have elevated mercury and PCBs levels in some areas; you should eat this tuna infrequently (no more than 1 serving a month) or never.
- Albacore and Yellowfin have high levels of mercury and their consumption should be limited to three servings or less per month.
- Skipjack has moderate levels of mercury; you can get away with six servings or less per month with these.
If you’re more of a salmon person then you’re in luck. Salmon (except for farmed or Atlantic salmon) has much less mercury so you can enjoy 4 or more servings a month of it.
The takeaway: For most tuna, limit your consumption to a few servings a month. Completely avoid Ahi, Bigeye and Bluefin.
Now that we have gotten all the serious stuff out of the way, let’s get to cooking. If you ever come across some high quality, fresh, mercury-safe tuna, try this recipe and let me know what you think.
Prep Time: 10 minutes . Cook Time: 2-3 minutes . Yield: Serves 4
1 lb Tuna Steak
1/2 Cup Sesame Seeds
1/3 Cup Low Sodium Soy Sauce
1/3 Cup Rice Vinegar
1 Tbsp Fresh Ginger, minced
2 Cloves Garlic, minced
1 Tsp Brown Sugar (optional)
1/2 Tsp Black Pepper
1. In a bowl, combine soy sauce, rice vinegar, ginger, garlic, brown sugar and black pepper to make a marinade. Place tuna in a ziploc bag and pour in marinade. Let tuna marinate for at least 30 minutes.
2. Remove tuna from marinade and pat dry. Firmly press sesame seeds into tuna steak.
3. Heat a non-stick skillet over medium heat. Spray with cooking spray. Place encrusted tuna steak into skillet and cook until desired doneness. For a 1-inch thick steak, cook for 2 minutes on each side for medium-rare.
4. Let steak rest for about 5 minutes before slicing on the diagonal into 1/4-inch slices.
Nutrition per 3-Oz Serving Serving: 151 Cals; 3g Carb; 4g Fat; 24g Protein; 1g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
When I decided to make this stuffed bell pepper recipe I had a Mediterranean theme in mind. Mediterranean cuisine is rich in olive oil, whole grains and herbs like parsley, thyme and basil. I could have used brown rice for the stuffing but I wanted to try something different. So I turned to another whole grain that I've never cooked before. What do you know about farro?
Orange Chicken is a very popular dish in Chinese restaurants across the United States but it’s not really a dish you will find in Chinese restaurants in China. One journalist, Jennifer 8. Lee, describes Orange Chicken as one of the “Americanized mutations of sweet and sour dishes found in China."Read more
I am constantly experimenting with different ways to prepare chicken even though I may not always share the results with you. This dish is the outcome of some recent experimenting.Read more
I've been on a curry kick for a few meals now. For one of my recent meal preps I made this salmon curry to go with some sautéed broccoli rabe (aka “rapini”, “broccoli raab”, “rapa”). The curry was great over the brown rice!Read more
Here's a quick and tasty way to prepare your salmon. This recipe uses the our MBMK Cajun Seasoning Blend.Read more
Sometimes making a tasty satisfying breakfast every morning is almost impossible because of my work schedule. I remember one summer when I had to get to work at 7AM, I got into the habit of buying breakfast every day on my way to work. I would usually get one egg and sausage (no cheese) sandwich at a certain fast food chain.Read more
Packed with flavor and ideal for meal prep, this lemon ginger broiled fish will leave you wanting more. It's gluten-free. Those following the ketogenic and paleo diets can omit the small amount of brown sugar.Read more
This Chicken Barley Leek soup will make you feel sooooooo good! The blend of spices, ginger and herbs create a round flavor to compliment the satiating feeling of this hearty soup. Don't wait for a cold night to make it.Read more
Are you even ready for this chili? For this keto-friendly version of our turkey chili, we reduced the carbs and upped the flavor and nutrients by adding eggplant and kale. Try this flavorful dish a fresh green salad or vegetables. This recipe is gluten-free and ketogenic.Read more
Chicken pelau (/pəˈlaʊ/) is a very popular one-pot dish in Trinidad and Tobago; it's this country's version of a pilaf and is packed with flavor. We're sharing with you our take of this dish where we use brown rice. This flavorful dish makes a complete meal with the addition of a fresh green salad or vegetables. This recipe is gluten-free.Read more
Check out this flavor-packed, high-protein, open-face sandwich! At MBMK we believe that eating better doesn’t have to be boring so instead of relying on mayo for moisture and flavor, we use fresh ingredients to create a tasty treat that you can use for any meal even brunch. #brunchgoals. One of the secrets to this sandwich is finding a hearty bread. For this recipe we're using SWEET BABY GRAINS® from eureka!® Organic Bread. We chose this bread because we like organic bread that is bursting with rich flavor and tasty goodness. Now, forget all other tuna melts. Don't be bland! Try this recipe!Read more
Tandoori chicken is an Indian dish that involves marinating the chicken in a mixture of yogurt and spices. Traditionally, the marinated chicken is roasted in a cylindrical clay oven called a tandoor. Since we don't have a tandoor at hand, we will be making this spicy dish using our oven and broiler; alternatively, you can also cook this on your grill. This recipe is naturally gluten-free and works great for meal prep. Looking for tips on how to prevent your chicken from getting dry? Check out what MealPrepMondays has to say in their post 3 Reasons Why Your Chicken Is Dry.Read more
Popcorn Chicken! Yes, please! Here's a high-protein snack that you and your guests can enjoy at any party; this recipe is also low in fat for those closely monitoring their fat consumption. We've added some jalapenos to give these bites some extra kick. This recipe includes gluten-free alternatives; you can use panko bread crumbs or corn flakes to make the crunchy coat. Looking for other party bites? Try our cumin lemon wings or honey wings.Read more
Here's a quick tasty way to prepare chicken breast. We added some jalapeno peppers, red bell peppers and green onions to complement our choice of spices. This recipe is paleo-friendly and gluten-free. Try it with our black beans, carrots and rice dish.Read more
This avocado chicken salad is great by itself or as a side at your next picnic or BBQ. You can also try it in a sandwich. To cut down on the calories, without sacrificing the taste, we use fat-free greek yogurt instead of mayo. 100 grams of mayo has 680 calories, compared to 59 calories in fat-free greek yogurt. This recipe is gluten-free. If you'd like to make this dish dairy-free, simply omit the greek yogurt and add a little olive oil.Read more
This dish is basically a complete meal on its own! It's a simple gluten-free recipe with many ingredients! This lean turkey chili is great by itself or with corn bread or rice.