Chicken Protein Calzone

 

Chicken Protein Calzone

This is a protein powerhouse of goodness.  The technique is so versatile to change up the ingredients to your liking. This will be on my weekly rotation. Watch the credit video below for a visual of instructions. 

Ingredients: 

The Chicken:

• 1/2 pound or 200g ground chicken breast
• 1 tsp onion Powder
• 1 tsp garlic powder
• dash salt & pepper
• dash Italian seasoning
• 1/2 cup parmigiano reggiano, for grated on top

The Filling:

• 1/4 tsp cooking oil of choice
• 2 cloves garlic
• 2 cups spinach
• 1 wedge + Lemon Juice
• dash salt
• .70 cups low fat cottage cheese - blended 

Instructions: 

•  Preheat the oven to 400 Fahrenheit.
• Cook the filling ingredients. In a saucepan, add garlic and onions if using and saute 1-2 minutes. Add spinach and let cook down. Add lemon juice and blended cottage cheese and take off the heat. 
•  Line a pan with parchment paper. Spread out the chicken mixture into an oval shape, using a fork and not too thin to break when rolling. 
• Put the filling on 1/2 of the chicken. Take the parchment paper and lift up the other side without the filling over the other half - like a calzone.
• Pinch around the edges to seal the filling so it doesn't cook out. Top with grated parmesan liberally. 
• Bake for 20 minutes and serve with marinara sauce or whatever sauce to dip it in. 

Notes:

• Change up the filling.  I added artichoke hearts and some mozzarella cheese and a little cream cheese and it was amazing. Or you can add fillings like a pizza calzone with cooked sausage, pepperoni and some vegs - bottom line this is a great vessel for whatever you are craving.  The portion is HUGE. I ate 1/2 and the left overs are so good!  I didn't freeze them but I am sure it would be great too. 

Macros:

• Makes 1 very large calzone
• Calories: 490 cal | Net Carbs: 22 g | Protein: 75.5 g | Fat: 12.5 g 
• Source: https://www.instagram.com/p/DWE2lfTD0vG/

Cottage Cheese Brownies FWTLO

  

Cottage Cheese Brownies

These brownies got a Super F*uck rating.  The ingredients are spot on and there is nothing to feel guilty about snarfing one of these down when your sweet tooth is screaming at you. 

Ingredients: 

Dry ingredients 

• 1/2 cups
• 1.5 T cocoa powder
• 6 T chocolate protein powder, 2.3oz
• 1 T sweetener of choice
• Pinch of Himalayan salt

Wet ingredients

• .60 Cups or 10 T egg whites, 5.1fl oz
• 2 large eggs
• 7 T cottage cheese, 3.5oz
• 1.5 T unsweetened Apple Sauce, 0.67oz
• 1.5 T maple syrup, 0.67fl oz
• 1.3 tsp  vanilla extract, 0.17fl oz 

Instructions: 

•  Preheat the oven to 350 Fahrenheit.
•  Mix all dry ingredients in a bowl until smooth.
•  Blend all wet ingredients (only for 10 seconds)
•  Combine wet into dry and fold into a thick brownie batter.
•  Pour into a lined baking tray.
•  Bake for 12-15 minutes depending on how fudgy you want them.
•  Let cool completely so they set (best out of the fridge), then cut and demolish.

Notes:

• optional - add chocolate chips or nuts too if you'd like!

Macros:

• Makes 9 large brownies: 
• Calories: 99 cal | Net Carbohydrates: 8 g | Protein: 11 g | Fat: 2 g |
• Source: https://www.facebook.com/reel/2237172053355223

Cottage Cheese Lemon Cheesecake - KETO

 

Cottage Cheese Cheesecake

1 Serving

Ingredients: 

• 3/4 Cup Low fat cottage cheese
• Lemon zest, from ½ lemon
• 1.5 Tbsp Lemon juice
• 1/2 tsp Vanilla extract
• Pinch of salt
• Natural sweetener, to taste

Crust

• 1¼ cup almond flour
• ¼ cup swerve granular or monk fruit sweetener
• ¼ tsp salt
• ¼ cup butter, melted

Instructions: 

Crust:

• In a medium bowl, whisk together the almond flour, sweetener, and salt. Stir in the melted butter until the mixture begins to clump together.
• Press into the bottom and partway up the sides of a 7-inch spring form pan. Place in the freezer while making the pecan pie filling.
• Bake the crust: Press evenly into the bottom of an 8-inch square pan and bake at 325ºF for 12 minutes. Remove and let cool completely.

Filling:

• Add cottage cheese, lemon zest, lemon juice, vanilla, salt and sweetener to a blender. Blend until smooth and creamy. Spoon into a bowl, crush biscuits over the top, mix through or layer like a cheesecake base. Eat immediately or chill for a thicker texture.

Notes:

• Macros:

• 1 servings Calories: 300 cal | Net Carbohydrates: 29 g | Protein: 27 g | Fat: 9 g |
• Source: https://www.instagram.com/reel/DTtpmySk5_0/