This will be the best ONE PAN chicken you’ll ever make. The secret is lots of lemon juice and some tomato paste. It infuses in the chicken really well and because we’re using bone-in skin-on chicken thighs, the chicken will come out SO good and juicy.
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I paired this with a simple cucumber avocado salad, but it would be truly complete with some regular rice, quinoa, or if you’re doing lowcarb, some of my lowcarb rice
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This is how I made it (feel free to multiply for more)
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1. Preheat oven to 425F.
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2.Thinly slice 1 red onion and place slices at the base of an oven-safe dish. Grab 4 skin-on bone-in chicken thighs, dab them dry with a paper towel and add them on top of the sliced onions in the oven-safe dish. Let chicken come up to room temp while you work the sauce in the next step.
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3.For the sauce paste, grab a medium mixing bowl. Add the juice of 1 large lemon, 2 tbsp tomato paste, 2 tbsp olive oil, a couple generous pinches salt, pepper, 1 tbsp sweet paprika, 1 tbsp garlic powder, 1/2 tbsp oregano, 1 tbsp sumac. Mix really well.
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4.Brush the sauce paste all over the chicken, covering all sides. Reserve some of it for later.
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5.Put the chicken in for an initial 35 minute visit in the oven at 425F. At 35 minutes remove the chicken, brush with the remaining sauce paste, and put it back in the oven for another 5 minutes.
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6.Make the cucumber avocado salad by finely dicing 2 persian cucumbers, cubing 1 small avocado, finely dicing 1/4 of a small red onion (about 3 tbsp of onion), 2 tbsp fresh cilantro, 1/2 tsp dried oregano, 1 tbsp olive oil, salt, pepper. Give it a mix, taste, and adjust. You can also add lemon juice to this, but I left it out since the chicken was lemony enough.
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7.Remove the chicken from the oven, plate it up with the salad to serve and top with some sumac or chile lime seasoning. Again, you can serve this with whatever base you like (it would be delicious with regular rice, quinoa, or if you’re lowcarb/keto my high protein kaizen rice with just 6 net carbs a serving!)
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ENJOY!

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LASAGNA SOUP – lowcarb & high protein
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This is how to make the viral lasagna soup. I used my Kaizen pasta to keep this lowcarb, but you can use broken up lasagna sheets or any kind of pasta shape you prefer.
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This is a simple one pot dish and comes out SO good and is INSANELY easy to make.
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Here is how I made it:
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1.First, we’ll want to finely dice a large yellow onion and dice up 3-4 garlic cloves.
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2.Bring a pot to medium heat, add 2-3 tablespoons olive oil, and sauté the onion and garlic until transulcent. Then add a few pinches of salt, fresh cracked pepper, 1 tsp oregano, 1 tsp thyme, and 1/2 tsp Calabrian chili flakes.
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3.Add 1lb of ground beef, then mince it up until browned up and cooked through, about 8-10 minutes.
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4.When its cooked through, add 1 15oz can of tomato sauce and 32oz of bone broth. I use Kettle & Fire broth. The best in the game.
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5.Cover and bring to a simmer, this should take about 6-10 minutes.
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6.Then, add in your pasta of choice and for the time according to it’s packaging instructions. I used my kaizen lowcarb Radiatori pasta and cooked for 5 mins total.
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7.2 minutes before the pasta is done, add 1/3 to 1/2 cup cream, 1/3 cup shredded parmesan, 1/3 cup shredded mozzarella, and 1 to 2 tbsp ricotta cheese.
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8.Mix well, taste, and adjust.
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9.This is best served right away. Serve in bowls, top with anything you want, or eat as is. I topped with a touch more cheese, fresh basil, and more Calabrian chili flakes for heat.
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IF MAKING THIS IN ADVANCE, LEAVE THE PASTA OUT UNTIL YOU ARE READY TO EAT.
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ENJOY.

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Baked Lemon Pepper Chicken Thighs that come out juicy and tender EVERY TIME! Incredibly easy to make, great to meal prep and get your protein in.
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Ingredients:
• 5-6 chicken thighs, bone-in (remove skin for less calories)
• 1 tsp olive oil
• 1 tsp salt, pepper, paprika, onion powder, oregano
• 1/2 tsp chili flakes
• 1 tsp minced garlic
• 1 tsp lemon zest (I used the zest of one large lemon)
• juice of one whole lemon
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Notes:
• Before baking, sprinkle some salt, pepper and lemon zest on top of each thigh
• These work well on both airfryers and ovens. Baking times are different but you’ll be looking for an internal temperature of 165°F
• Serve with rice, potatoes, salad, and more! They should come out so flavourful and juicy you won’t need sauce!
• If you have an olive oil spray, you can even give your thighs a final spray on top for a crispier finish. This is optional.
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Yields:
• 5-6 chicken thighs
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Calories/Macros (per thigh with skin):
Approx. 224 Calories
24g Protein
13g Fat
4g Carbs

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McChicken Sandwich

High-protein McChicken sandwich fakeaway which has nearly triple the amount of protein compared to the maccy’s version and tastes like the real deal!

Maccys = 17g protein
Fakeaway = 44g protein

Macros
409 calories
44gP / 7gF / 41gC
Serves: 1

Shopping list
– 1 chicken breast
– 15g crushed cornflakes
– 1/2 tsp paprika
– Salt & pepper
– 1 egg white
– 1 Brioche Bun
– 2 tbsp light mayo
– Low calorie spray
– Iceberg lettuce, sliced

Method
Tenderise the chicken breast then season with salt, pepper and paprika. Dip into the whisked egg then the cornflakes. Spray with low calorie spray and air fry on 200C for 7 mins, flip, spray with more spray and cook for a further 7 mins or until cooks through. Spread over mayo on the brioche, then place the iceberg lettuce on top then the chicken and enjoy!

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RECIPE for CARROT CAKE BAKED OAT ‘CAKE’

Thank you for your patience on this team as we navigated some technology issues last week

please find the recipe below:
CARROT CAKE BAKED OAT ‘CAKE’:

Ingredients:
2 med ripe bananas, mashed
2 cup rolled oats
~30g vanilla plant protein powder
OR 1/4 cup wholemeal plain flour*
1/2 tsp cinnamon
1 flat tsp baking powder
1 medium carrot, grated
1/4 cup pecans/walnuts, crushed
1-2 tbsp honey/maple/alt (based on preferences)
2 cups milk of choice

*an alternative if you’re not the biggest fan of protein powder

To serve/ topping:
1 pot (~160g) vanilla yoPRO/ Chobani fit/ plain greek
mixed with 50g reduced fat cream cheese
+ leftover crushed nuts (optional)
+ additional fruit/ berries of choice (optional)

Method:
1. heat oven to 180 degrees Celsius (~350 degrees Fahrenheit).

2.In a greased oven safe container/baking tray (15-20×15-20), combine banana, mashing this like so, followed by the rolled oats, vanilla protein powder OR wholemeal plain flour*, cinnamon, baking powder, grated carrot, nuts, honey, and milk. Mix until well combined.

3.Place in the oven and cook for about ~35-40 minutes, or until golden and firm to touch.

4.Allow oats to cool in the container/ tray, and then loosen the edges with a knife and then combine and add the yoghurt ‘topping’

5.Upon serving, cut into 4/6 servings*. If serving warm the next day – reheat a slice in the microwave for ~1 minute (yes the yoghurt layer actually tastes great slightly heated also, or you can add this the next day, after heating if you would prefer), or serve as is/cold.

*individual portion sizes will vary. If opting for the no protein powder option, serve with an additional heaped tbsp of yoghurt (per serve/slice), to ensure a similar protein serve too option A.

Don’t forget to tag me in your recreations I LOVE to see them!

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Everyone excited for TEA SEASON?! with love @cherylshealthylife

I am so excited for tea season & even more excited when I saw fresh cranberries at the store:) I knew I had to make this CRANBERRY-ORANGE TEA filled with immunity boosting benefitsThis tea has fresh ginger, rosemary, mint, orange, apple & of course the powerful cranberries. Cranberries are high in antioxidants & nutrients including vitamin C. Go make yourself a glass while you sit & become all cozy I got my glass simmer tea pot on Amazon- let me know if you want the link below & I will send it to you! I am always inspired with love @healthymoodsf teas so of course I had to make my own blend.

Ingredients-
1 cup fresh cranberries (can use frozen too)
1/2 orange sliced
1/2 apple sliced
2 cinnamon sticks
1 lemon zested
2 inches of ginger peeled & sliced
2 sprigs of fresh rosemary
small handful of fresh mint
1-2 tbsp loose leaf cranberry-orange tea @taooftea (got it from amazon) or you can use hibiscus tea bags
*Manuka honey to sweeten after the tea has simmered

In a glass summer tea pot or you can even make this on the stovetop in a pot add all the ingredients in expect for the honey. Pour hot water over until it reaches the top & mix with a spoon. Cover for 10-15 min then pour into your desired mug. Add a spoonful of honey & enjoy!
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#tea #tealovers #cranberry #orange #immunity #recipe #healthyrecipes #tearecipes

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MANGO & WHITE CHOC YOGURT BITES with love @caityviant

These are so good!! If you haven’t tried them yet you are missing out – You can use any fruit or flavour of yogurt you like

Ingredients: (makes 8)
– 2 x mangos
– 320g yopro vanilla
– 50g milkyway bar

Recipe:
– Dice your mango into small pieces & combine with yogurt in a bowl
– Spoon your mixture onto tray/ plate lined with baking paper
– Pop in the freezer for a few hours (minimum 2) or until set
– Melt your choc with love pouring hot water over it or in the microwave
– Cut a snip off the corner and drizzle over your yogurt bites
– Enjoy!
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#healthyrecipes #easyrecipes #highproteinvegan #highproteinsnack #healthysnacks #mealpreopideas

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Cheesy sweet potato puffs with love @truffleandegg
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This 3-ingredient cheesy puffs are the perfect dinner snack or side dish ! The tapioca starch gives them a chewy and stretchy texture while the cheese adds great flavour
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You can find the whole recipe with love clicking the link in my BIO or typing truffleandegg.com in your browser
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#easymeals #recetasfaciles #instachef #homemade #sweetpotato #healthyrecipes #healthymeals #easydinnerideas #thefeedfeed #crispy #receta #cheese #snackideas #easyrecipeideas #cheeselover #glutenfreerecipe #mozzarella #recipereel #viralrecipes #cheesy

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with love @_spicymoustache_ Nearly 400 thousands London busses of food vanish from our kitchens each year, damaging our Earth. Yet, it’s barely discussed. Believe it or not, food waste is the product of a lack of imagination. If you want to fight food waste, follow for more inspirations.

INGREDIENTS:

3-4 x cups of fruit
2 x tbsp chia seeds
1 x tbs maple syrup or agave syrup

STEP BY STEP:

– Add all the ingredients to a blender
– Blend until smooth and tip the mixture into a baking tray lined with a silicon pad
– Dry at low temp in the oven (80C or 175F)
– Cut in stripes, roll and store in jars

#fruit #fruitleather #zerowaste #healthyrecipes #easyrecipes

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1⃣ Macro-Friendly Queso Chicken Rolls

Per Queso Roll (Makes 8)
335 cals
35g Protein
25g Carbs
9g Fat

Ingredients:

20oz chicken breast (~3 chicken breasts)
Juice of 1 lime
1 packet taco seasoning (or any seasoning of choice)

Queso sauce:
200g 2% cottage cheese
75g fat free greek yogurt
4 tablespoons salsa
2 tablespoons red enchilada sauce
Garlic powder & salt to taste

4 tablespoons pico de gallo
50g lite cheese
50g fat free cheddar

8 low carb burrito tortillas (check out @eatcounter high protein tortillas)

2⃣ KOREAN BEEF RICE BOWLS

Per meal (makes 5)
500 Calories
34g Protein
53g Carbs
16g Fat

Recipe

Low Calorie Sriracha Mayo:
90g light Mayo
50g Sriracha
Juice from ½ a lemon (about 1 tablespoon)
1/2 tspn garlic powder
2 tblspn milk or water
Salt to taste

Korean beef:
24oz 96% ground beef
2 tspn sesame oil
1.5 tablespoon minced garlic
30g brown sugar
80g soy sauce 
20g gochujang
3 green onions

Bowl ingredients:
300g basmati rice (uncooked weight)*
Sesame seeds + green onion garnish

*Around 750g cooked weight. Divide total with love 5 for each “bowl” or serving. I used basmati rice simply because it is what I always have in my pantry, but it’s obviously not “Korean” rice – so use a short grain white rice if you prefer

#healthyrecipes #easyrecipe #quickandeasy #mealprep #highproteinrecipe

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