Meat & Fish

Easy Spicy Baked Breaded Chicken

Spicy Baked Breaded Chicken (Oven Fried Chicken)

I recently noticed that in this meal prep gallery post from years ago I included breaded chicken in the meal, but I didn’t have a recipe for it...until now.  Sometimes this way of preparing chicken is called “oven fried” chicken.

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Meal Prep - Grits, Curried Chicken & Swiss Chard

Would you make this meal? What would you change? This was the meal I put together with the coconut grits, curried chicken and garlic swiss chard. You will thoroughly enjoy every single bite of this meal. 

Check out the list below for links to the recipes and nutrition information per serving.

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Easy Trinidadian Curried Chicken

I hope you love curry! This recipe is more in the style of Indo-Caribbean curry and is just one of the ways I like to make curried chicken. 

One of the key steps in making this curried chicken is “burning” the garlic and blooming the spices in oil which creates a richer flavor in the curry. The aromatic mixture of spices and oil is also called “chhonk”.

In this recipe, I used a green seasoning to marinate the chicken. Green seasoning is a common Caribbean marinade that you can make yourself; check out my recipe for green seasoning. You can also find in the Caribbean/International at your supermarket. If you do not have green seasoning, you can use poultry seasoning or a blend of dried herbs including thyme, cilantro, parsley, onion and garlic.

This recipe is perfect for meal prep and goes great with rice. I enjoyed mine with coconut grits and swiss chard.

Check out some of my other curry recipes including salmon curry, curried lentils and vegetable curry.

Trinidadian Curried Chicken

There's so much flavor in this Indo-Trinidadian curried chicken dish. Enjoy it with your favorite sides including rice or vegetables.

  • 2 1/2 Lbs Chicken Leg & Thighs (skinless & bone-in)
  • 1 Yellow Onion (chopped)
  • 4 Whole Cloves Garlic
  • 3 Tbsp Curry Powder
  • 1 Tbsp Garam Masala
  • 2 Tbsp Green Seasoning
  • Salt & Black Pepper to Taste
  • 2 Tbsp Vegetable Oil
  • 1/2 - 1 Cup Water
  1. Cut chicken into small pieces and season with green seasoning, salt and black pepper. Marinate for at least 30 minutes.

  2. In a saucepan, heat oil in over medium heat. Add cloves of garlic and cook until fragrant and medium brown. Add curry powder and garam masala. Cook for about 1 minute until spices become fragrant and darken slightly; stir frequently.
  3. Stir in marinated chicken and chopped onions. Add water and stir. Bring to a simmer and cover. Cook for about 20 - 30 minutes until chicken is tender and cooked through; stir occasionally. Add more water if you want more sauce. Season with salt to taste.
  4. Serve warm with your favorite sides like rice or coconut grits.

Nutrition Info: 219 Cals, 10g Fat, 4g Carbs, 1g Dietary Fiber, 28g Protein

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Our Best Hawaiian (Huli Huli) Grilled Chicken

“Huli” is a Hawaiian term for  “turn”. Originally, huli-huli chicken was made on a grill with a spit and those watching the chicken being cooked would shout “huli” when the chicken was turned.

I don’t have a grill with a spit, so I used my electric grill; you can use your outdoor grill or even try using the broiler on your stove.  

I enjoyed my Huli Huli chicken with charred kale and brown rice. You should try this recipe and let me know what you think of it.

A couple notes:

  • Sugar on the grill: You will notice in the recipe, that I kept the honey and ketchup separated from the marinade. I did that to reduce the issue of sugar burning on the grill.
  • Over-tenderization: Like many versions of the marinade and glaze for huli huli chicken, I included pineapple juice. Please note that fresh pineapple juice contains bromelain, an enzyme that tenderizes meat by dividing proteins like collagen. Most store-bought pineapple juice is pasteurized which deactivates bromelain. Leaving your chicken too long in the fresh pineapple juice with bromelain will cause too much tenderization, resulting in an odd texture.

Huli Huli (Hawaiian) Chicken

“Huli” is a Hawaiian term for  “turn”. Originally, huli-huli chicken was made on a grill with a spit and those watching the chicken being cooked would shout “huli” when the chicken was turned.

  • 2 1/2 Lbs Chicken Legs/Thighs (skinless)
  • Oil for Grilling
  • Slices of Fresh Pineapple (optional)


  • 1/2 Cup Pineapple Juice
  • 1/2 Cup Soy Sauce
  • 4 to 6 Cloves Garlic (minced)
  • 1 Tbsp Ginger (grated)
  • 1 Tbsp Sesame Oil
  • 1 Tbsp Red Pepper Flakes
  • 1 Tbsp Thyme
  • Salt to taste

For Glaze

  • 1/4 Cup Ketchup
  • 1/4 Cup Honey
  1. Combine the marinade ingredients in a bowl; set aside about 1/4 Cup of marinde. Combine the remainder of marinade with chicken in a bowl or freezer bag. Marinate for least one hour or overnight. Note: If you’re using fresh or unpasteurized pineapple juice do not marinate the chicken for more than a couple hours.
  2. Combine the reserved marinade with the honey and ketchup; refrigerate. This will be your glaze.
  3. Heat and grease grill. Remove chicken from marinade; shake off excess marinade. Place chicken on the grill; occasionally turn and baste chicken with glaze. Continue until the chicken is cooked through and the internal temperature is 165 F. At the same time, grill the pineapple.
  4. Enjoy with your favorite sides like brown rice and vegetables.

Nutrition Info: 257 Cals, 9g Fats, 13g Carbs, 0g Fiber, 28g Protein

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Jerk Chicken Pineapple Fajitas

Jerk chicken pineapple fajitas with brown rice

This recipe is super easy! I added some Caribbean flavor to my fajitas by using jerk chicken and pineapple in this recipe. You can either use my dry jerk seasoning rub or my wet jerk marinade.

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Feta Jalapeno Turkey Burger

Feta Jalapeno Turkey Burger My Body My Kitchen

Check out these feta jalapeno turkey burgers. They're perfect for a weeknight meal or to throw on the grill on the weekends. If you're a fan of turkey burgers, also check out my Rosemary Mushroom Turkey burger.

I cooked these turkey burgers in a skillet, but you can easily make them on the grill as well.

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Spicy Meatloaf (Asian Flavors)

Spicy meatloaf with Asian Flavor My Body My Kitchen

This spicy beef meatloaf is packed with flavor. The combination of ginger, garlic, hoisin sauce and soy sauce gives it a distinctly Asian flavor profile that will go well with a side vegetable fried rice, sauteed baby bok choy or steamed cabbage. To be honest, the inspiration for this meatloaf recipe was my love (and graving) of Chinese dumplings.

Also check out my first meatloaf recipe, Turkey Meatloaf.

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Burgers for Everyone this Summer

The summer months are the time for BURGERS. Whether you’re grilling indoors or outdoors for Memorial Day, 4th of July or your family picnics, where are some burger recipes for you to try: Jerk Salmon Burger, Mint Lamb Burger and Tzatziki Sauce, Rosemary Mushroom Turkey Burger and Black Bean & Beet Burger.

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Spicy Broiled Lamb Meatballs

Broiled Lamb Meatballs My Body My Kitchen

I have been thinking about making another lamb dish since this Spicy Cumin Lamb and Zoodles dish. This time around I’m going for a more Greek flavor profile and using my broiler.

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Kale Chicken Salad & Spicy Thai Peanut Dressing

massaged kale chicken salad thai peanut sauce carrots peppers My Body My Kitchen

It’s been awhile since I’ve made a kale salad. Oftentimes, I steam or braise my kale, but this time I was in the mood for a salad.  Now here’s an important tip for making your kale salads.

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Easy Chicken Vindaloo

This post is sponsored by Farmer Focus, all opinions are my own.

I made this chicken vindaloo recipe a few times leading up to the post because I enjoyed it so much and it was easy to make. I could not imagine using any chicken other than Farmer Focus. Clearly I enjoy cooking with Farmer Focus; check out my Five-Spice Buttermilk Soaked Roasted Chicken and my Chicken & Black Eyed Pea Chili.

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Garlic Sherry Chicken Scallopine

Scaloppine is an Italian dish that consists of thinly sliced meat that is dredged in flour and sautéed in a reduction sauce. Examples of scallopine include chicken marsala and chicken piccata.

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Spicy Cumin Lamb & Zucchini Noodles

This spicy cumin lamb and zucchini noodles dish is absolutely delicious! Lamb and cumin is a great combo. This recipe was inspired by a dish I had at a Chinese restaurant here in NYC. 

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Five-Spice Buttermilk Soaked Roasted Chicken

This post is sponsored by Farmer Focus, all opinions are my own.

I like chicken.  No surprise there. Chicken is my most commonly consumed source of protein. It’s a versatile ingredient that is easily available but there’s one brand I prefer when it comes to my chicken: Farmer Focus.

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Lemon Cumin Baked Chicken

Lemon Cumin Baked Chicken My Body M Kitchen

Here's a super easy chicken recipe with ridiculous flavor for meal prep or midweek dinner with the family. Simply combine the ingredients, marinate and bake.

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The Ultimate Guide to Turkey Preparation

Preparing and roasting a turkey can be an intimidating, so I've put together this guide based on my years of preparing turkeys for the holidays. These instructions are based on a turkey that's around 20 lbs and is broken down into four sections: thaw it, brine it, dry it, roast it.

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Chicken Jambalaya

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.

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Easy Chicken Tacos

I love me some good tacos. How would you modify these tacos for you and your family? This is a simple recipe that you can tweak to your liking.  

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Meal Prep - Jamaican Rice & Peas, Roasted Broccoli, Chicken

Jamaican Rice Peas Roasted Broccoli Baked Chicken My Body My Kitchen Meal Prep Gluten Free Easy Recipe Caribbean

Add some Caribbean flavor to your meal prep repertoire with this Jamaican rice and peas meal.

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Pulled Chicken Jalapeno Mac 'n' Cheese

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. 

Pulled Chicken Jalapeno Mac and Cheese Meyenberg Goat Milk My Body My Kitchen 5


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.

Pulled Chicken Jalapeno Mac and Cheese Meyenberg Goat Milk My Body My Kitchen 5


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.

Pulled Chicken Jalapeno Mac and Cheese Meyenberg Goat Milk My Body My Kitchen 5

  • 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.


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.

Pulled Chicken Jalapeno Mac and Cheese Meyenberg Goat Milk My Body My Kitchen 5

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.

Pulled Chicken Jalapeno Mac and Cheese Meyenberg Goat Milk My Body My Kitchen 5

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
Poultry Seasoning
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

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Roasted Spatchcock Chicken & Veggies

Spatchcock Chicken roasted vegetables carrots string beans bell peppers my body my kitchen

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
1/4 Cinnamon
Salt to taste

Poultry Marinade
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

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Grilled Vegetables Marinades & Meals

Grilled Vegetables My Body My Kitchen

Many of us take advantage of the summer months to grill outdoors and I wanted to share a few ideas for vegetable marinades with you. In addition to the marinades, I also wanted to show you how you can make use of the grilled vegetables in different meals.

I tested out three different marinades for grilling vegetables then made these three different meals. I used about 2 lbs of sliced vegetables (eggplant, zucchini and bell peppers) for each meal.

Grilled Vegetable Marinades Balsamic Honey Mustard Lemon Herb My Body My Kitchen

The three marinades were lemon herb, balsamic and honey mustard. The first meal is a vegetarian chickpea pasta salad with feta cheese. The second meal is a vegan grain bowl with tofu and edamame. The third meal is wrap a with chicken. Each of these meals has 19 to 26 grams of protein and 15 to 17 grams of fiber. Feel free to use any of these marinades to create any of the these meals; I simply paired them for simplicity.

Grilled Vegetable Meals My Body My Kitchen

Try these recipes and let me know what you think.

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Five Easy Chicken Marinades

Chicken is a major source of protein for many of us in our diets. It is a very versatile protein that is also pretty accessible.  One challenge that some people have is finding different ways to season it. Salt and pepper are a great start, but there are so many other exciting flavor combinations out there.

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Savory Oats Three Ways

Many of us are familiar with oats as a sweet breakfast meal. But have you tried savory oats before?  I’ve prepared three variations of savory oats for you to try. The first one is vegan and is inspired by a Trinidadian dish called ‘doubles’; it includes curry chickpeas and a cucumber chutney.  The second is a play of huevos rancheros with black beans, eggs and pico de gallo. The third variation includes chicken sausage, mushrooms and spinach.

Try any or all of these savory oats toppings and let me know what you think.

Prep Time: 10 minutes . Cook Time: 20-30 minutes . Yield: Serves 4

2-3 Cups Vegetable or Water
1 Cup Steel Cut Oats
1 Tsp Olive Oil
1 Clove Garlic, chopped
1/2 Tbsp Smoked Paprika
Salt & Black Pepper to taste
1. In a medium saucepan, heat oil over medium heat.  Add oats and garlic; toast for about 2 minutes until fragrant. Add stock and paprika.  Bring to a boil and reduce to a simmer. Cover and cook until all the liquid is absorbed and oats are soft; stir occasionally.  Top with your favorite savory toppings.

2. Divide into 4 equal portions.

Nutrition per serving: 202 Cals; 32g Carb; 4g Fat; 7g Protein; 3g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer

1 Cup Water
1 14 Oz Can Chickpeas
2 Cloves Garlic, minced
1 Medium Yellow Onion, chopped
1 Tbsp Olive Oil
1 Tbsp Curry Powder
1/2 Tbsp Cumin
Salt, Black Pepper and Cayenne Pepper to taste

Optional: Cucumber Chutney
1 Large Cucumber, finely chopped or grated
1/4 Cup Lemon Juice
2 - 3 Sprigs Cilantro, chopped
1 Jalapeno Pepper
Salt & Black Pepper to taste

1. Combine curry powder with about 2 tablespoons of water. Mix and set aside.

2. In skillet or saucepan heat oil over medium heat.  Add onions and garlic; cook for a couple minutes. Stir in curry mixture and cook a couple minutes.

3. Add chickpeas, cumin, water, salt and pepper. Stir chickpeas and bring to a boil.  Reduce to a simmer and cover. Cook for about 20 minutes adding more water if necessary.

4. While chickpeas are cooking, combine cucumber chutney ingredients in a bowl. Mix well.

5. Top oats with curry chickpeas and cucumber chutney.   Note: The chickpeas and oats can be distributed into containers then refrigerated or frozen to make a convenient grab-and-go breakfast. Add cucumber chutney after reheating.

Nutrition per serving: 156 Cals; 21g Carb; 4g Fat; 6g Protein; 8g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer

4 Eggs
1 Tbsp Olive Oil
1 Can Black Beans
1/2 Cup Vegetable/Chicken Stock or water
2 Cloves Garlic, minced
1 Medium Yellow Onion, chopped
1 Tsp Cumin
2 Cups Salsa or Pico de Gallo
Salt & Black Pepper to taste

Pico de Gallo
2 Tomatoes on the Vine, chopped
1/2 Cup White Onion, chopped
1 Jalapeno Pepper, seeded and chopped
2 Tbsp Lime Juice
1/2 Cup Cilantro, chopped

1. In a skillet, heat oil over medium-high heat.  Add onions and garlic. Cook until onions are translucent. Add stock/water, black beans, cumin, salt and black pepper.  Cook for 5-10 minutes until beans are heated. Season with salt and pepper.

2. While beans are cooking, prepare pico de gallo by combining the ingredients in a bowl. Mix well.

3. In a skillet, prepare eggs over easy or your preferred style.

4. Top oats with an egg, beans and pico de gallo. Note: The beans and oats can be distributed into containers stored in the fridge or freezer to make a convenient grab-and-go breakfast. Add the pico de gallo and avocado after reheating.

Nutrition per serving: 273 Cals; 46g Carb; 10g Fat; 20g Protein; 14g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer

8 Oz Baby Portobello Mushrooms, sliced
2 Cloves Garlic
1 Medium Onion, sliced
4 Fully cooked Chicken Sausage Links, sliced
1 Tomato, diced
4 Oz Spinach
Salt & Black Pepper to taste
1. In a skillet, heat half oil over medium heat. Add mushrooms and cook until golden brown; remove skillet.  Heat remaining oil in same skillet; add onions and garlic; cook for 5 minutes while stirring occasionally. At tomatoes and sausage and cook for about 5 minutes.

2. Return cooked mushrooms to skillet.  Add spinach and stir until wilted. Season with salt and pepper.

3. Top oats with mushrooms, spinach and sausage mix. Note: This topping and the oats can be distributed into containers refrigerated or frozen make a convenient grab-and-go breakfast.

Nutrition per serving: 209 Cals; 10g Carb; 11g Fat; 18g Protein; 1g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer

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Chicken Meatballs in Spicy Peanut Butter Sauce

This post is sponsored by the National Peanut Board. I received compensation, but all opinions and content are my own.

For as long as I can remember I have loved peanut butter. There is always at least one jar of it in my pantry. I don’t know what it is about the flavor and experience of eating peanut butter that has made me a die-hard fan. But I do know that peanut butter can be a convenient way to up the nutrition profile of so many dishes.

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Sweet Potato Turkey Hash

Sweet Potato Turkey Sausage Hash Breakfast My Body My Kitchen Gluten Free

It’s funny how that as an adult I’m now understanding some of the lessons my parents and others tried to teach me as a child.  Growing up I oftentimes heard the grown ups talk about how “roughage” is important. I did not know what exactly roughage was or what it looked like, but apparently vegetables had a ton of it while white flour didn’t have any.  

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Sweet Potato Bacon Waffles

Sweet Potato Bacon Waffles - My Body My Kitchen

Here’s my recipe for Sweet Potato Bacon Waffles. This recipe can be a great option for those looking easy meal prep breakfast ideas. I used oat flour so this recipe can be gluten-free if you use gluten-free oats to make the flour.

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Chicken Fajita Egg Muffins

Here’s a tasty addition to your grab-and-go breakfast options. These large egg muffin cups are rich in protein and packed with flavor. Check out the breakfast section of the blog for other great breakfast recipes.

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Meal Prep - Chicken, Cilantro Lime Rice, Broccoli

Meal prep - Roasted chicken, cilantro lime basmati rice, garlic roasted broccoli

Cilantro Lime Jalapeno Rice: 194 Cals; 39g Carb; 2g Fat; 3g Protein
Garlic Roasted Broccoli (4.5 Oz) - without cheese: 130 Cals; 18g Carb; 6g Fat; 6g Protein
Baked Chicken (1 Leg): 93 Cals; 1g Carb; 4g Fat; 13g Protein

Meal Totals: 413 Cals, 58g Carbs, 12g Fats, 22g Protein

Shopping List

Spices & Herbs
Black Pepper
Cayenne Pepper
Fresh Thyme
Garlic Powder
Red Pepper Flakes
Protein & Other
Basmati Rice (or rice of your choosing)
Chicken Legs
Cooking Spray
Grated Parmesan Cheese (optional)
Honey (optional)
Olive Oil
Vegetables & Fruits
Broccoli florets
Jalapeno Peppers
Whole Kernel Corn

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Jerk Chicken Stuffed Poblano Peppers

Jerk Chicken Stuffed Poblano Peppers

My first stuffed pepper recipe were these Mediterranean-inspired Farro and Turkey Stuffed Bell Peppers. I've turned to the Caribbean for inspiration on this one.

Jerk is a style of cooking native to Jamaica. It's not just the seasoning but also how the meat is cooked. True jerk has a smoky taste as a result of the meat being cooked over charcoal or in wood burning ovens. I did not have access to either of these, so I just cooked my meat in a skillet on stove top. Feel free to use a grill when you cook the chicken.

Try this recipe and let me know what you think in the comments below!

Note: This recipe is intentionally spicy. If you want to reduce the heat of the spiciness then you should reduce or eliminate the amount of scotch bonnet pepper.

Prep Time: 15 minutes.
. Inactive: 60+ minutes
. Cook Time: 50 minutes Yield: Serves 6

1 1/2 Lbs Boneless Chicken (breast, leg, or thighs)
6 Poblano Peppers
16 Oz Can Black Beans
1 Large Red or Yellow Onion, chopped
2 Cloves Garlic, minced
1/2 Cup Cilantro, chopped
1 Cup Tomatoes, chopped
1/2 Cup Mozzarella or Cheddar Cheese, shredded
1 Tbsp Olive Oil
Your preferred jerk marinade (or follow marinade recipe below)
Salt & Black pepper to taste

Jerk Marinade
1/4 Large Yellow Onion
4 Cloves Garlic
2” Piece of Ginger
1 Scotch Bonnet Pepper
1 Tbsp Ground Allspice
1 Tbsp Cinnamon Powder
1 Tbsp Black Pepper
1 Tbsp Dried Thyme
1/2 Tbsp Ground Nutmeg

Combine all the jerk marinade ingredients in a food processor. Blend until smooth. Set aside. This makes about twice the amount of marinaded needed for this recipe.

Jerk Chicken Filling 
1. Season boneless chicken meat with jerk marinade and salt to taste.  If you’re using the above included marinade use half; otherwise follow the instructions of the marinade you have. Let the chicken marinate for at least 1 hour (for chicken legs and thighs) or at least 2 hours (for large pieces of chicken breast).

2. Preheat oven to 400 F.

3. Rub whole poblano peppers with olive oil and sprinkle with salt and pepper. Place peppers in a baking dish and roast uncovered for 15 minutes. Remove peppers from oven. Once cooled, cut a slit along the length of one side of each pepper and carefully remove the seeds; set aside.

4. Heat a large skillet over medium-high heat; spray with cooking spray. Place marinated chicken in pan and cook all the way through. For boneless chicken leg/thigh meat this will take about 8-10 minutes on each side. Alternatively: Cook meat over a grill.

5. Remove chicken from pan and set aside. In the same pan, add chopped onions, garlic and tomatoes. Add about 1/4 cup of water to deglaze the pan. Cook for about 10 minutes until vegetables are soft. Season with salt and pepper to taste.

6. Cut chicken into chunks and return to pan. Stir in mango and beans. Cook for about 5 minutes while stirring occasionally.

7. Stuff each poblano pepper with about 3/4 Cup of filling. Top with cheese. Arrange peppers in baking dish and return to oven. Roast for about 10 minutes until cheese has melted. Garnish with cilantro and serve warm over rice.

Nutrition per serving: 459 Cals; 60g Carb; 10g Fat; 40g Protein; 10g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
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Meal Prep - Chicken, Garlic Broccoli Rabe, Yams

Meal Prep - Chicken, Garlic Broccoli (Broccolini) Rabe, Yams

Yams, greens and chicken meal prep!  This meal is super easy and will keep you satisfied.  Click on the links in the titles below for the complete recipes.  We’ve included the shopping list below as well. What do you think?

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Spicy Thai Chicken Peanut Zoodles

Spicy Thai Peanut Chicken Zoodles in Skillet My Body My Kitchen

I hope you're hungry! This is not my first Thai inspired recipe. It's not my first zoodles recipe.  It's definitely not my first peanut-based recipe.  But it’s my first peanut and zoodle recipe and I am really excited for you to try it! I really enjoy eating well-made zoodle dishes and this one is definitely up there as one my favorites. It’s colorful, packed with flavor and hearty amount of protein.

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Chicken Peanut Stew (Mafe Poulet)

West African Chicken Peanut Stew (Mafe Poulet) with Collard Greens and Brown rice

Prep Time: 15 minutes . Cook Time: 50-60 minutes Yield: Serves 12

2 Lbs Chicken drumstick meat, cut into chunks*
1/2 Cup Natural Peanut Butter
6 Oz Tomato Paste
1 Large Yellow Onion, chopped
1 Bell Pepper, chopped
1 Habanero or Scotch Bonnet Pepper, chopped**
2 Tomatoes, chopped
2 Inch Piece of Ginger, minced or grated
4 Cloves of Garlic, chopped
1 Tbsp Olive Oil
1/2 Cup Cilantro, chopped
2 - 4 Bay Leaves
5 to 6 Cups Water
1 Tsp Paprika
1 Tsp Cayenne Pepper
1 Tsp Black Pepper
Salt to Taste
1. Season chicken with salt, paprika, cayenne pepper and black pepper. Let marinate at least 30 minutes.

2. Combine peanut butter, tomato paste and about 1 cup of warm water. Mix well and set aside.

3. In a large saucepan, heat oil over medium-high heat. Add chicken and cook for about 5 minute until brown. Add onions, garlic and ginger; cook until fragrant and onions begin to get translucent, stirring occasionally. Stir in scotch bonnet/habanero, bell peppers, tomatoes, and ginger; cook for a few minutes while stirring occasionally.

4. Pour in peanut mixture along with the remaining water. Bring to a boil and reduce to a simmer. Simmer for about 45 to 60 minutes, stirring occasionally; be sure to scrape the bottom of the pot while stirring.

5. Stir in chopped cilantro. Serve warm.  Try it with collard greens or other green vegetables.

Nutrition per serving: 213 Cals; 9g Carb; 10g Fat; 18g Protein; 3g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer


*You can use bone-in chicken legs or thighs instead of boneless chicken drumsticks.  Chicken breast can be used as well, however, the result will be tougher if left to cook for the entire time.  For chicken breast, cook the vegetables first and then stir in the seasoned chicken breast chunks during the last 15-20 minutes.

** Habanero and Scotch Bonnet Peppers are very hot and should be handled with caution; consider protecting your hands with gloves or plastic bags.  If you just want the flavor of these peppers without the heat, do not chop them and and just add them whole to the simmering pot.

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Meal Prep - Roasted Butternut Squash, Chicken and Broccoli

Yo! Thank you to everyone who’s subscribed to our YouTube channel. We greatly appreciate the support. This meal is in one of our favorite leak-proof containers.  It’s shredded roasted chicken, garlic roasted butternut squash and broccoli.  Follow the links below for the recipes.

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Meal Prep - Sesame Glazed Salmon & String Beans


Have you subscribed to our YouTube Channel yet?  If not, you better do so ASAP!  We’ve got some great videos on there for you.  Check out this super-easy pescatarian meal. Follow the links for the recipes.

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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.

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Although frittatas are typically reserved for breakfast, who’s to say that you can’t have them for lunch or dinner. You can meal prep this frittata and salad combo any meal!

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Sesame Ginger Glazed Salmon

Sesame Ginger Glazed Salmon Brown Rice String Beans - My Body My Kitchen

Here’s an easy way to make sesame ginger glazed salmon.  If you’d like to try this recipe with another type of fish be sure to check out my previous posts on mercury levels in fish to determine your best alternative.

While working on this recipe I came across this helpful post on that answers the question, “How much is a serving of fish?”.  What I like about this table is that shows he serving size based on body weight and for uncooked and cooked fish.  

The typical serving size for fish is between 3 ounces and 6 ounces.  In this recipe you will cut 2 pounds of uncooked salmon into 6 equal-sized pieces, resulting in a serving size of 5.3 ounces of uncooked salmon. That’s about 4 ounces of cooked salmon.

I enjoyed this salmon with some string beans and brown rice.

2 Lbs Salmon Filets
2 Tbsp Low-Sodium Soy Sauce
2 Tbsp Sesame Oil
2 Tbsp Rice Wine Vinegar
1 Tbsp Grated Fresh Ginger Root
1/2 Tbsp Brown Sugar (optional)
4 Cloves Garlic, minced
1 Tsp Red Pepper Flakes
1 Tsp Black Pepper
1 Tbsp Sesame Seeds
1. Cut salmon filets into 6 equal-sized pieces. If desired, remove skin before cutting the salmon into smaller pieces.

2. In a small bowl make the marinade by combining all the ingredients (except for the sesame seeds and salmon filets). Mix well.

3. In a medium bowl or ziploc bag, combine the filets and marinade; ensure that all the salmon is covered with marinade. Let the salmon marinate for at least 30 minutes.

4. Preheat oven to 400 F.

5. Arrange filets in a baking dish (skin side down if applicable) and sprinkle with sesame seeds. Bake uncovered for 15-20 minutes. Serve warm.

Nutrition per 4-Oz serving: 278 Cals; 3g Carb; 14g Fat; 33g Protein; 0g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer

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Brussels Sprouts, Bacon & Pecan Salad

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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.  

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Meal Prep - Turkey Dirty Rice & Broccoli

Here we have an MBMK classic.  It's turkey dirty rice with steamed broccoli. This is a hearty, spicy and flavorful meal that will definitely hit the spot.  If you do not eat meat, try using a plant-based protein source like tofu or beans in place of the ground turkey.

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Any tomato lovers out there? I have to admit that I’m no tomato connoisseur but I think we all can agree that tomatoes with that perfect balance of acidity and sweetness can put smiles on our faces.  

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Check out this hearty turkey lentil soup with chunk vegetables like carrots and mushrooms.  I used my homemade turkey stock as the base for this soup and added some shredded leftover thanksgiving turkey. Try it and let me know what you think.

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Cajun Chicken Stew (Gluten Free)

Cajun Chicken StewHere’s a simple one-pot dish for you.  It’s a chicken stew with Cajun flavors.  I used my own Cajun Seasoning Blend (No Salt) but you can use any Cajun seasoning that you prefer.  I also recommend that you use an unsalted broth for this recipe.  Many store-bought broths have way too much sodium. You can learn more about sodium in store-bought broths and the recommended sodium intake levels in this pilaf recipe post.

Try this recipe and let me know what you think.

Cajun Chicken Stew

Prep Time: 10 minutes Cook Time:  45+minutes . Yield: Serves 6
1 Lb Sweet Potatoes, cubed
3 Lbs Chicken Legs, skin removed
2 Stalks Celery, chopped
1/2 Lb Carrots, chopped
2 Bell Peppers, chopped
1 Cup Yellow Onions, chopped
4 Cups Unsalted Chicken Broth
2 Cup Corn
3 Cloves Garlic, chopped
6 Sprigs Thyme
2 Bay Leaves
1 1/2 Tbsp Cajun Seasoning
2 Tbsp Cornstarch
1/2 Tsp Cloves
Optional: Chopped green onions for garnish
1. Pat chicken dry then season chicken with about half the Cajun seasoning, black pepper and salt. Set aside and marinate while you prepare the vegetables. You’ll get a better browning on the chicken if it’s dry.

2. In a dutch oven or heavy bottom pot, heat about 1 tablespoon of olive oil over medium-high heat. Add chicken and brown for about 3 to 5 minutes on each side. Do not overcrowd the pot with chicken; you may have to do it in 2 or 3 batches.

3. Remove chicken and add the remaining oil.  When oil is hot, add celery, onions, bell peppers and little broth. Cook vegetables for about 2 minutes while scraping bottom of pan to remove brown bits.

4. Return the chicken to the pot. Add the remaining ingredients (except the cornstarch, broth and green onions): sweet potato, carrots, thyme, cloves, bay leaves, corn and Cajun seasoning. Stir the cornstarch into the broth then add broth to the pot. Bring to a boil, then reduce to a low simmer.

5. Simmer for at least 45 minutes partially covered; stir occasionally. Garnish with green onions and serve warm. Optional: you may prefer to remove the chicken from the bone.

Nutrition per serving: 291 Cals; 37g Carb; 5g Fat; 25g Protein; 6g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
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Zucchini Lasagna with Fresh Basil

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Have you ever ordered a dish from a restaurant and thought, “This is good, but I would make some changes”? And that’s not to say the restaurant doesn’t know what it’s doing, but you would rather add (or remove) a few things.  

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Spicy Thai Drunken Zucchini Noodles (Zoodles) with Chicken

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Maple Mustard Grilled Salmon

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.

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Pan Seared Red Snapper with Mango Salsa

Pan Seared Red Snapper with Mango Salsa

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

Mango Salsa
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


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Sesame Crusted Tuna

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.  

Here are some quick guidelines for buying tuna based on information from the National Resources Defense Council and the Environmental Defense Fund:

  • 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.

The FDA advises pregnant and nursing women to avoid tuna and that children should eat smaller servings. Check out the FDA and EPA’s data on mercury to learn more.

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
Cooking spray
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


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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?

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Lemon Ginger Broiled Fish


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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.

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Open-Face Tuna Melt


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!

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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.

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