Meat & Fish

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.

https://youtu.be/DiI6cYxVeyk

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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

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.

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

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.

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.

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.

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


INGREDIENTS
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

METHOD
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.

https://youtu.be/v51Cv9QCRCM

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


INGREDIENTS
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

DIRECTIONS
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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Chinese Five-Spice Chicken

Chinese Five-Spice Roasted Chicken

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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Brussels Sprouts, Bacon & Pecan Salad

Brussels Sprouts, Bacon, Pecan Salada - My Body My Kitchen

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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Quinoa Turkey Stuffed Portobello Mushrooms

Quinoa Turkey Stuffed Portobello Mushrooms

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.

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Zucchini Lasagna with Fresh Basil

Zucchini Turkey Lasagna Fresh Basil (Gluten Free)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.

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Spicy Thai Drunken Zucchini Noodles (Zoodles) with Chicken

Spicy Thai Drunken Zucchini Noodles (zoodles) with Chicken

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.  

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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
INGREDIENTS
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

METHOD
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
INGREDIENTS
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
METHOD
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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Farro & Turkey Stuffed Bell Peppers

Farro & Turkey Stuffed Bell Peppers
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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Orange Chicken (Gluten-Free)

Orange Chicken Gluten FreeOrange 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."

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Chicken with Veggies in White Wine Sauce

One-Pot Chicken and Vegetables in White Wine SauceI 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.

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Salmon Curry

Salmon CurryI'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!

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Cajun Pan Seared Salmon

cajun-pan-seared-salmonHere's a quick and tasty way to prepare your salmon.  This recipe uses the our MBMK Cajun Seasoning Blend.

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Rosemary Apple Turkey Sausage Breakfast Sandwich

Rosemary Apple Turkey Sausage Breakfast Sandwich 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.

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Lemon Ginger Broiled Fish

Ginger-Lemon-Broiled-Fish

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.

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Chicken Barley Leek Soup

chicken-barley-leek-shoup

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.  

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Eggplant Kale Turkey Chili (Keto)

Eggplant Kale Keto Turkey Chili

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.

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Trinidadian Chicken Pelau

Trinidadian Chicken Pelau

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

tuna-melt-side-eureka

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

tandoori-chicken-top-mbmk

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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Jalapeno Popcorn Chicken

jalapeno-popcorn-chicken

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.  

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Sauteed Chicken Breast & Peppers

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.

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Avocado Chicken Salad

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.

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Sweet Potato Turkey Shepherd's Pie

sweet potato turkey shepherd's pie
Here is our spin on the classic rustic dish.  With a smooth, spiced topping sitting on a bed of diced vegetables and meat, this sweet potato turkey shepherd's pie will leave you feeling satisfied.  Add a side of greens to this dish and you have a complete meal!  This recipe is gluten free and is an excellent choice for meal prep.
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Two-Bean Turkey Chili

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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.

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Baked Spinach Turkey Meatballs

Baked Spinach Turkey Meatballs
This is an easy and very tasty turkey meatballs recipes that sneaks in a serving of spinach. This recipe of gluten free, great for kid meals and meal prep.
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#Basic Baked Chicken

Tasty Baked Chicken
This baked chicken recipe is pretty simple but is full of flavor. This recipe is gluten free and works great for meal prep.
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Sauteed Turkey with Tomatoes & Cilantro

sauteed turkey with cilantro and tomatoes
Here's an easy ground turkey dish that takes less than 30 minutes! This recipe is gluten free and paleo.
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Baked Honey & Mustard Wings

Baked Honey & Mustard Wings with Trinidad Pineapple Chow
Quick, easy and a bit sticky!  These wings are great as a snack for any party and will easily impress your guests.  Pair it with our spicy pineapple chow.  
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Baked Spicy Cumin Lemon Wings

Baked Spicy Cumin Lemon Chicken Wings
These wings pack a punch!  Inspired by Trinidadian cuisine, these wings are a great alternative to the fried or breaded wings you find at a restaurant or the freezer aisle at your supermarket.  This recipe is gluten free!
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Dirty Rice with Turkey

Turkey Dirty Brown Rice
This recipe is one of our favorites here at MBMK.  A yummy, creole dish made with brown rice, ground turkey, spices and vegetables.  Great way to add vegetables to kids' meals. Enjoy it by itself or with any of our vegetable recipes. This dish is gluten free.
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Baked Coconut Cilantro Tilapia

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Add some excitement and Caribbean flavor to your tilapia!  This recipe requires very little prep and is excellent for meal prep.  Try it with our Roasted Carrots.
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Turkey Meatloaf

turkey-meatloaf-meal-prep
You have to try this meatloaf!  That's all we're going to say.  It's excellent for meal prep and is gluten free! Try it with any of our vegetable dishes, but it is especially yummy with the Creamed Cauliflower.
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