Entrees for Lunch or Dinner

Soup Recipes

Texas Red Chili
From Coach Parker; makes multiple servings

Ingredients

  • 2 lbs lean ground beef

  • 1 large yellow onion, finely chopped

  • 3 cloves of garlic, finely minced

  • 2 (14.5 oz) cans diced tomatoes

  • 2 cups tomato sauce

  • 1/2 cup beef broth

  • 1 can of diced jalapenos (optional)

  • 2 Tbsp chili powder

  • 2 1/2 tsp ground cumin

  • 2 tsp paprika

  • 2 tsp cocoa powder

  • 1/2 tsp ground coriander

  • Salt and freshly ground black pepper

  • 1 (15 oz) can dark red kidney beans, drained

  • 1 (15 oz) can light red kidney beans, drained

Directions

Brown ground beef, then add all ingredients into a crockpot and cook for 6-8 hours on low.


White Turkey Chili

From Coach Parker; makes multiple servings

Ingredients

  • 4 cups cooked shredded turkey (or chicken) meat

  • 1 small yellow onion diced

  • 1 jalapeño minced

  • 2 cans white beans (drained)

  • 2 cups of corn

  • 1 4.5 oz. can green chilies

  • 1 tablespoon minced garlic

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon dried thyme

  • 1/2 teaspoon dried parsley

  • 1/2 teaspoon ground cumin

  • 1/4 teaspoon red pepper flakes

  • 1/4 teaspoon kosher salt

  • 1/8 teaspoon ground black pepper

  • 4 cups chicken broth

  • 1 lime (zested and juiced)

Directions

Add all ingredients to a crock pot and put on low for 6 hours

Chicken Tortilla Soup

From Coach Jordan; makes multiple servings

Ingredients

  • 2 tablespoons olive oil

  • 1 cup yellow onion small dice

  • 1 jalapeno small diced

  • 4 garlic cloves minced

  • 32 ounces low-sodium chicken broth

  • two 14.5-ounce cans diced tomatoes

  • one 15-ounce can black beans, drained and rinsed

  • 2lbs cooked chicken thighs

  • 1 1/2 cups corn

  • 1 tablespoon lime juice

  • 1 tablespoon chili powder

  • 2 teaspoons cumin

  • 2 teaspoons salt, or to taste

  • 1 teaspoon black pepper

  • 1 teaspoon smoked paprika

  • 1/4 teaspoon cayenne pepper, optional

  • 1/3 cup fresh cilantro leaves, finely minced

  • diced avocado for serving, optional for serving

  • shredded cheese, optional for serving

Directions

  1. Add 2 tablespoons olive oil to a large soup pot and heat over medium-high heat to warm.

  2. Add the onion, jalapeno, and sauté for about 5 minutes, or until vegetables begin to soften. Stir intermittently.

  3. Add the garlic and sauté for 1 to 2 minutes. Stir intermittently.

  4. Add the chicken broth, tomatoes and juice, black beans, chicken, corn, lime juice, chili powder, cumin, 2 teaspoons salt, pepper, smoked paprika, optional cayenne pepper, and bring to a simmer. Allow mixture to simmer gently for about 4 hours. If at any point the overall liquid level looks low or you prefer your soup to have more broth, add 1 to 2 cups of water; you’ll adjust the salt and seasoning levels at the end.

Salads

Dairy-Free Tuna Salad

From Coach L.A.; makes one giant servings or two normal-size servings

Ingredients:

  • 4oz tuna fish packed in water

  • 1/4 head green or purple cabbage shredded

  • 1/2 cup chopped apple

  • 1/2 tbsp sesame oil

  • 1/2 tsp salt

  • 1/2 tsp dill

  • 1/4 tsp cayenne pepper

Directions:

Mix all ingredients and let sit at least 10 minutes. This can be kept in the fridge for up to a week.

Fall Salad with Apple Cider Vinaigrette

From Coach Jordan; makes multiple servings

Ingredients

  • 1 bag of kale

  • 1 cup shaved brussel sprouts

  • 1 cup spinach

  • 1/4 cup craisins

  • 1/4 cup pomegranate seeds

  • 1/4 cup balsamic soaked apples (shred one granny smith apple and soak in half balsamic vinegar and half water)

  • 1/4 cup toasted almonds or walnuts

  • 1 cup of roasted butternut squash

    Apple cider vinaigrette:

  • 2 tbsp apple cider vinegar

  • 2 tbsp extra virgin olive oil

  • 2 tbsp orange juice

  • 2 tbsp Dijon mustard

  • 1 tsp salt

Directions

Blend vinaigrette ingredients until smooth. Mix salad ingredients together and serve!

Roasted Butternut Squash Salad

From Coach L.A.; makes 2 servings

Directions

  • 1/2 lb chicken (you can use a rotisserie chicken or any leftover, cooked chicken)

  • 1 medium butternut squash, peeled and diced

  • 2 tbsp olive oil

  • salt and pepper

  • 1 bag of prewashed argula or baby spinach

  • 1/8 cup walnuts or pecans

Directions

Heat the oven to 400 and toss squash, olive oil and salt and pepper in a roasting dish. Cook 30-45 minutes, tossing often. Toast pecans at the same time for 10 minutes. Meanwhile, prepare salad dressing*
To assemble salad, fill a large bowl with spinach or argula, top with chicken and butternut squash (each according to your protein and carb blocks), then pour over salad dressing.

Salad dressing:

1/2 cup apple cider vinegar
1 shallot, chopped fine
1/2 cup olive oil
salt and pepper

Heat a small skillet to medium and add shallots and vinegar. Cook until reduced by half, then remove from heat and whisk in olive oil, salt and pepper.

Entrees

Curry Beef and Cabbage

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb ground lean beef, bison, turkey, chicken, or turkey

  • half a head of cabbage, shredded

  • 1 tsp each:

  • salt

  • curry powder

  • tumeric

  • cayenne pepper

  • 1/4 can of coconut milk

Directions

Heat a large skillet to medium-high. Brown ground beef until almost cooked through, then add spices. Mix thoroughly, then add cabbage and saute another 5 minutes. Pour in coconut milk and reduce heat and cook until milk is reduced by half.

Pomegranate Walnut Chicken

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb chicken breasts

  • 1/2 cup walnuts

  • 1 cup onion, finely chopped

  • 1/2 cup pomegranate juice

  • 1/4 cup vegetable broth

  • salt and pepper

Directions

Toast the walnuts in a 400 degree oven for 5-10 minutes. Once they are finished, grind almost all of them in a food processor. Meanwhile, tenderize and flatten the chicken by pounding it with a mallet or hammer. Lay the ground walnut out on a plate and mix with salt and pepper. Coat each chicken breast in the mixture and cook in a well-oiled pan 4-5 minutes per side. Remove the chicken from the pan and set aside under tin-foil.

In the same pan, add onions and use a wooden spoon to remove the brown bits from the bottom of the pan. After the onions are translucent, add the pomegranate juice and the broth and bring to a boil. Reduce and let simmer until the liquids are reduced by half, about 5 minutes. Add the chicken back into the pan and simmer until cooked through. Serve with a sprinkle of walnuts on top.

Turkey Burgers with Spinach Cream Sauce

From Coach L.A.; makes multiple servings

Ingredients

  • 1lb Ground turkey

  • 1 cup onion, chopped

  • 1 cup bell pepper, chopped

  • 1 tsp flat leaf parsley, chopped

  • 1 tsp Worcestershire sauce

  • 1 tbsp paprika

  • salt and pepper

  • 2oz gouda cheese

    Spinach Cream Sauce

  • 1 green onion, chopped fine

  • 2 cups chopped spinach

  • 1/2 cup sour cream

  • juice of 1/2 lemon

  • salt and pepper

Directions

Mix all burger ingredients, except the cheese in a large bowl and let sit at least 30 minutes.
Heat grill or skillet to high. Chop gouda into small pieces and mix into turkey meat. Pat out into patties approximate to your protein intake (I like 2 2oz patties). Place over heat and grill about 5-6 minutes per side.

Mix sauce ingredients and sit aside. When burgers are finished, top with a little bit of sauce.

Vegetable Lasagna

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb Lean ground beef

  • 10oz frozen chopped spinach (thawed and drained well)

  • 1 can quartered artichoke hearts

  • 4-8oz mushrooms

  • 1 egg

  • 5-6 medium-size zucchini or equal amount squash

  • 2 cups low-fat cottage cheese

  • 2 cups mozzarella cheese

  • 1 jar store-bought marinara

Directions

Preheat oven to 400º. Cut the ends off the zucchini, and then cut in half. Slice the zucchini in 1/4inch thick slices and leave to dry on a paper towel for approx 30 minutes. Brown the ground beef in a pan, then add the jar of marinara; simmer on low heat. In a separate bowl, mix the cottage cheese, spinach, artichoke hearts and egg. Add salt and pepper and set aside. Heat a large skillet and sauté the mushrooms in 1 tbsp of oil for 5-8 minutes and then add them to the marinara sauce. Add another 2 tbsp of oil and then brown the zucchini on both sides (approx 2-3 mins per side). Set on a paper towel to absorb oil.

Assemble the lasagna in a baking dish:
First Marinara and beef mix, then layer with the zucchini slices. Add all the cottage cheese mixture, sprinkle half the mozzarella cheese, then the other half of the zucchini, and the remaining marinara. Top with the remaining mozzarella cheese and cover tightly with aluminum foil. Bake for 40 minutes, then remove the aluminum foil and let bake for another 10-15 or until the top is golden brown and bubbly. Let rest for at least 10 minutes, then serve.

Eggplant Lasagna

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb ground lean beef or turkey

  • 1 jar store-bought marinara

  • 2 medium eggplant

  • 1 cup lowfat cottage cheese

  • 1 egg

  • 1 cup shredded mozzarella cheese

  • 1/4 cup Parmesan cheese (optional)

  • salt and pepper

Directions

Heat a large pan to medium and cook beef or turkey. Season with salt, pepper and red pepper flakes, then pour in marinara. Turn down to a simmer.

Preheat the oven to 450. To prepare the eggplant, peel each and cut into 1/4 inch slices, making large circles. Place on an oiled baking sheet in a single layer and cook 15 minutes. In a small bowl, mix cottage cheese and egg.

To assemble the lasagna, pour half the marinara and meat mixture into a deep baking dish. Layer with half the cooked eggplant, then spread all the cottage cheese mixture in a single layer. Season the layer with cracked black pepper and sprinkle one half the mozzarella cheese. Top with the rest of the eggplant, then the rest of the marinara mix. Top it off with the remainder of the mozzarella and all the Parmesan.

Cover with lid or tin foil and bake in a 400 degree oven 35-40 minutes. Take off the lid/tin foil after baking and put back in under a hot broiler to brown the top. Let the lasagna sit at least 10 minutes, if you can stand it, before serving!

Spicy Chicken Cabbage Rolls

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb ground chicken

  • 2 green onions, chopped

  • 1/2 tbsp minced garlic

  • 1/2 tbsp minced ginger

  • 1/2 tbsp sriracha

  • 1 tbsp soy sauce

  • 1/2 tsp salt

  • 1 large head of cabbage or bok choy

Directions

Separate the larger leaves of the bok choy or cabbage and place in boiling water for 30 seconds. Remove and run under cold water or put in an ice-bath.
Mix all other ingredients in a large box with your hands. Meanwhile, set-up your steamer basket or heat the oven to 400. Place approximately 1 tbsp of chicken mixture in each cabbage leaf and roll up tightly into a small bundle. Place fold side down in a well greased steamer basket or on a well-greased baking dish. Once all the chicken is rolled up, steam approximately 8 minutes or cook in the oven 15. Serve with dipping sauce.

Dipping Sauce:
Whisk 2 tbsp soy sauce with 1 tbsp honey and 1 chopped green onion.

Mushroom Turkey Burgers

From Coach L.A.; makes multiple servings

Ingredients

  • 4 large portabella mushrooms

  • 1 lb lean ground turkey or beef

  • 1 roasted red pepper

  • 3-4 oz mozzarella

  • salt and pepper

  • olive oil

  • fresh basil

Directions

Heat oven to 500. Clean mushrooms and cut the stems. Season with salt and pepper and place on a well-oiled baking sheet. Drizzle a little olive oil over each one, then cook 15 minutes in the oven. Pat out burgers into 1.5 to 2oz patties and season with salt and pepper. Grill, then place one patty on each mushroom. Top with a thin layer of roasted red pepper, a slice of mozzarella and fresh basil. Place under the broiler 2-3 minutes or until cheese is melted.

Tandoori Grilled Chicken

From Coach L.A.; makes multiple servings

Ingredients

  • 2-3 chicken breasts or boneless skinless chicken thighs

  • 1 tbsp olive oil

  • 1 tsp minced garlic

  • 3/4 cup fat-free plain yogurt

  • 1 tsp each:
    red pepper
    chile powder
    coriander
    cumin

  • 1/2 tsp each:
    cinnamon
    turmeric
    salt

Directions

Trim chicken breasts and cut into strips. Mix oil, garlic, yogurt and spices in a large bowl. Put chicken in marinade for at least 1 hour and up to 24 hours. Grill 4-5 minutes per side.

Turkey and Spinach Meatballs

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb lean ground turkey

  • 1 tsp each:
    salt
    red pepper flakes
    onion powder
    black pepper

  • 1 egg

  • 1/2 onion, chopped

  • 2 cups chopped fresh spinach

  • 1/3 cup flax meal

  • 1 tbsp garlic, minced

  • 1/8 cup sun-dried tomatoes, chopped

Directions

Heat oven to 400. Mix all ingredients in a large bowl and let sit at least 15 minutes. Place a wire cooling rack on top of a sheet pan and spray with cooking spray. Roll out meatballs, about 1 inch, and place on cooling rack. Cook 10-15 minutes, then flip them over and cook another 5-8 minutes. Serve with marinara on spaghetti squash.


Citrus Roasted Salmon

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb of salmon

  • 1 blood orange

  • 1 lemon

  • 1 tbsp herbs de provence

  • 1 tsp black pepper

  • 1 tsp salt

  • 1-2 stalks of fresh rosemary

  • 1 tbsp or so of really good vinegar (I like champagne vinegar)

Directions:

Heat oven to 400 degrees and spray a large baking sheet with olive oil. Cut citrus into thin slices. Place the salmon fillet on the baking sheet, break up rosemary on top of the fish, and surround with citrus slices directly on the pan. Cook for 10 minutes, then pull out of the oven. Spray whole sheet with olive oil, then flip citrus slices (they should be caramelize on one side). Season fish and citrus with salt, pepper, and herbs de provence, then return to oven. Cook another 5-10 minutes, depending on how rare you like your salmon. Sprinkle salmon with vinegar and serve with citrus slices, which you can eat (rind and all)!


Shakshuka

From Coach Parker; makes multiple servings

Ingredients

  • 3 tbsp EVOO

  • 1 Yellow onion sliced thinly

  • 1 Bell Pepper sliced thinly

  • 3 Garlic cloves minced

  • 24oz diced fire roasted tomatoes

  • 2 tbsp tomato paste

  • 2 tsp each Salt, Pepper, Cumin, Paprika, Coriander, oregano, and Cayenne (optional)

  • 2-4 Eggs (depending on protein goals)

  • Cooked cauliflower or white rice

  • 4oz Feta Cheese (optional)

  • Cilantro to garnish

Directions

Saute onions, peppers, and garlic for 2-3 minutes. Add all spices and toast in oil for another minute. Add in roasted tomatoes and tomato paste, and let simmer for 20 minutes. Crack eggs into sauce and bake at 350 for 7-10 minutes. Garnish with feta or cilantro, enjoy with a side of cauliflower rice or white rice, depending on your carbohydrate goals.

Sheet Pan Chicken

From Coach L.A.; makes 2-3 servings

Ingredients

  • 1lbs boneless skinless chicken thighs

  • 2-3 cups of veggies (can you frozen)

Directions

Note: this is more of a concept than a specific recipe. Feel free to put whatever veggies or protein you want on the pan.

Take a large sheet pan and spray lightly with cooking oil. Place boneless, skinless chicken thighs on the pan, surround with veggies, frozen or fresh, of your choice. (I like cauliflower, sliced peppers, and onions). Season with salt, pepper, and any other seasonings you want.

Cook at 400 degrees for 30 minutes

Lemon Roast Chicken

From Coach L.A.; makes multiple servings

Ingredients

  • 1 roasting chicken

  • 1 tsp salt

  • 1/2 tsp pepper and thyme

  • 2 lemons

  • 2 large onions, sliced large

  • 1 tbsp olive oil

Directions

Heat oven to 450 degrees. Scatter onions on the bottom of a large roasting pan, then arrange the chicken on top. Drizzle the olive oil on the top, then season with salt, pepper and thyme. Cut one lemon into sliced and place between pieces of chicken and squeeze the juice of the other lemon on top. Cook 50 minutes to 1 hour.

Note: if you roast the chicken whole, make sure you toss the onions in olive oil first so they will not burn. You will also need to let the chicken cook for an extra fifteen to twenty minutes.




















 

Mushroom Turkey Burgers

From Coach L.A.; makes multiple servings

Ingredients

  • 4 large portabella mushrooms

  • 1 lb lean ground turkey or beef

  • 1 roasted red pepper

  • 3-4 oz mozzarella

  • salt and pepper

  • olive oil

  • fresh basil

Directions

Heat oven to 500. Clean mushrooms and cut the stems. Season with salt and pepper and place on a well-oiled baking sheet. Drizzle a little olive oil over each one, then cook 15 minutes in the oven. Pat out burgers into 1.5 to 2oz patties and season with salt and pepper. Grill, then place one patty on each mushroom. Top with a thin layer of roasted red pepper, a slice of mozzarella and fresh basil. Place under the broiler 2-3 minutes or until cheese is melted.

Tandoori Grilled Chicken

From Coach L.A.; makes multiple servings

Ingredients

  • 2-3 chicken breasts or boneless skinless chicken thighs

  • 1 tbsp olive oil

  • 1 tsp minced garlic

  • 3/4 cup fat-free plain yogurt

  • 1 tsp each:
    red pepper
    chile powder
    coriander
    cumin

  • 1/2 tsp each:
    cinnamon
    turmeric
    salt

Directions

Trim chicken breasts and cut into strips. Mix oil, garlic, yogurt and spices in a large bowl. Put chicken in marinade for at least 1 hour and up to 24 hours. Grill 4-5 minutes per side.

Turkey and Spinach Meatballs

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb lean ground turkey

  • 1 tsp each:
    salt
    red pepper flakes
    onion powder
    black pepper

  • 1 egg

  • 1/2 onion, chopped

  • 2 cups chopped fresh spinach

  • 1/3 cup flax meal

  • 1 tbsp garlic, minced

  • 1/8 cup sun-dried tomatoes, chopped

Directions

Heat oven to 400. Mix all ingredients in a large bowl and let sit at least 15 minutes. Place a wire cooling rack on top of a sheet pan and spray with cooking spray. Roll out meatballs, about 1 inch, and place on cooling rack. Cook 10-15 minutes, then flip them over and cook another 5-8 minutes. Serve with marinara on spaghetti squash.


Citrus Roasted Salmon

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb of salmon

  • 1 blood orange

  • 1 lemon

  • 1 tbsp herbs de provence

  • 1 tsp black pepper

  • 1 tsp salt

  • 1-2 stalks of fresh rosemary

  • 1 tbsp or so of really good vinegar (I like champagne vinegar)

Directions:

Heat oven to 400 degrees and spray a large baking sheet with olive oil. Cut citrus into thin slices. Place the salmon fillet on the baking sheet, break up rosemary on top of the fish, and surround with citrus slices directly on the pan. Cook for 10 minutes, then pull out of the oven. Spray whole sheet with olive oil, then flip citrus slices (they should be caramelize on one side). Season fish and citrus with salt, pepper, and herbs de provence, then return to oven. Cook another 5-10 minutes, depending on how rare you like your salmon. Sprinkle salmon with vinegar and serve with citrus slices, which you can eat (rind and all)!


Shakshuka

From Coach Parker; makes multiple servings

Ingredients

  • 3 tbsp EVOO

  • 1 Yellow onion sliced thinly

  • 1 Bell Pepper sliced thinly

  • 3 Garlic cloves minced

  • 24oz diced fire roasted tomatoes

  • 2 tbsp tomato paste

  • 2 tsp each Salt, Pepper, Cumin, Paprika, Coriander, oregano, and Cayenne (optional)

  • 2-4 Eggs (depending on protein goals)

  • Cooked cauliflower or white rice

  • 4oz Feta Cheese (optional)

  • Cilantro to garnish

Directions

Saute onions, peppers, and garlic for 2-3 minutes. Add all spices and toast in oil for another minute. Add in roasted tomatoes and tomato paste, and let simmer for 20 minutes. Crack eggs into sauce and bake at 350 for 7-10 minutes. Garnish with feta or cilantro, enjoy with a side of cauliflower rice or white rice, depending on your carbohydrate goals.

Sheet Pan Chicken

From Coach L.A.; makes 2-3 servings

Ingredients

  • 1lbs boneless skinless chicken thighs

  • 2-3 cups of veggies (can you frozen)

Directions

Note: this is more of a concept than a specific recipe. Feel free to put whatever veggies or protein you want on the pan.

Take a large sheet pan and spray lightly with cooking oil. Place boneless, skinless chicken thighs on the pan, surround with veggies, frozen or fresh, of your choice. (I like cauliflower, sliced peppers, and onions). Season with salt, pepper, and any other seasonings you want.

Cook at 400 degrees for 30 minutes

Lemon Roast Chicken

From Coach L.A.; makes multiple servings

Ingredients

  • 1 roasting chicken

  • 1 tsp salt

  • 1/2 tsp pepper and thyme

  • 2 lemons

  • 2 large onions, sliced large

  • 1 tbsp olive oil

Directions

Heat oven to 450 degrees. Scatter onions on the bottom of a large roasting pan, then arrange the chicken on top. Drizzle the olive oil on the top, then season with salt, pepper and thyme. Cut one lemon into sliced and place between pieces of chicken and squeeze the juice of the other lemon on top. Cook 50 minutes to 1 hour.

Note: if you roast the chicken whole, make sure you toss the onions in olive oil first so they will not burn. You will also need to let the chicken cook for an extra fifteen to twenty minutes.




















 

Tandoori Grilled Chicken

From Coach L.A.; makes multiple servings

Ingredients

  • 2-3 chicken breasts or boneless skinless chicken thighs

  • 1 tbsp olive oil

  • 1 tsp minced garlic

  • 3/4 cup fat-free plain yogurt

  • 1 tsp each:
    red pepper
    chile powder
    coriander
    cumin

  • 1/2 tsp each:
    cinnamon
    turmeric
    salt

Directions

Trim chicken breasts and cut into strips. Mix oil, garlic, yogurt and spices in a large bowl. Put chicken in marinade for at least 1 hour and up to 24 hours. Grill 4-5 minutes per side.

Turkey and Spinach Meatballs

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb lean ground turkey

  • 1 tsp each:
    salt
    red pepper flakes
    onion powder
    black pepper

  • 1 egg

  • 1/2 onion, chopped

  • 2 cups chopped fresh spinach

  • 1/3 cup flax meal

  • 1 tbsp garlic, minced

  • 1/8 cup sun-dried tomatoes, chopped

Directions

Heat oven to 400. Mix all ingredients in a large bowl and let sit at least 15 minutes. Place a wire cooling rack on top of a sheet pan and spray with cooking spray. Roll out meatballs, about 1 inch, and place on cooling rack. Cook 10-15 minutes, then flip them over and cook another 5-8 minutes. Serve with marinara on spaghetti squash.


Citrus Roasted Salmon

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb of salmon

  • 1 blood orange

  • 1 lemon

  • 1 tbsp herbs de provence

  • 1 tsp black pepper

  • 1 tsp salt

  • 1-2 stalks of fresh rosemary

  • 1 tbsp or so of really good vinegar (I like champagne vinegar)

Directions:

Heat oven to 400 degrees and spray a large baking sheet with olive oil. Cut citrus into thin slices. Place the salmon fillet on the baking sheet, break up rosemary on top of the fish, and surround with citrus slices directly on the pan. Cook for 10 minutes, then pull out of the oven. Spray whole sheet with olive oil, then flip citrus slices (they should be caramelize on one side). Season fish and citrus with salt, pepper, and herbs de provence, then return to oven. Cook another 5-10 minutes, depending on how rare you like your salmon. Sprinkle salmon with vinegar and serve with citrus slices, which you can eat (rind and all)!


Shakshuka

From Coach Parker; makes multiple servings

Ingredients

  • 3 tbsp EVOO

  • 1 Yellow onion sliced thinly

  • 1 Bell Pepper sliced thinly

  • 3 Garlic cloves minced

  • 24oz diced fire roasted tomatoes

  • 2 tbsp tomato paste

  • 2 tsp each Salt, Pepper, Cumin, Paprika, Coriander, oregano, and Cayenne (optional)

  • 2-4 Eggs (depending on protein goals)

  • Cooked cauliflower or white rice

  • 4oz Feta Cheese (optional)

  • Cilantro to garnish

Directions

Saute onions, peppers, and garlic for 2-3 minutes. Add all spices and toast in oil for another minute. Add in roasted tomatoes and tomato paste, and let simmer for 20 minutes. Crack eggs into sauce and bake at 350 for 7-10 minutes. Garnish with feta or cilantro, enjoy with a side of cauliflower rice or white rice, depending on your carbohydrate goals.

Sheet Pan Chicken

From Coach L.A.; makes 2-3 servings

Ingredients

  • 1lbs boneless skinless chicken thighs

  • 2-3 cups of veggies (can you frozen)

Directions

Note: this is more of a concept than a specific recipe. Feel free to put whatever veggies or protein you want on the pan.

Take a large sheet pan and spray lightly with cooking oil. Place boneless, skinless chicken thighs on the pan, surround with veggies, frozen or fresh, of your choice. (I like cauliflower, sliced peppers, and onions). Season with salt, pepper, and any other seasonings you want.

Cook at 400 degrees for 30 minutes

Lemon Roast Chicken

From Coach L.A.; makes multiple servings

Ingredients

  • 1 roasting chicken

  • 1 tsp salt

  • 1/2 tsp pepper and thyme

  • 2 lemons

  • 2 large onions, sliced large

  • 1 tbsp olive oil

Directions

Heat oven to 450 degrees. Scatter onions on the bottom of a large roasting pan, then arrange the chicken on top. Drizzle the olive oil on the top, then season with salt, pepper and thyme. Cut one lemon into sliced and place between pieces of chicken and squeeze the juice of the other lemon on top. Cook 50 minutes to 1 hour.

Note: if you roast the chicken whole, make sure you toss the onions in olive oil first so they will not burn. You will also need to let the chicken cook for an extra fifteen to twenty minutes.




















 

Turkey and Spinach Meatballs

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb lean ground turkey

  • 1 tsp each:
    salt
    red pepper flakes
    onion powder
    black pepper

  • 1 egg

  • 1/2 onion, chopped

  • 2 cups chopped fresh spinach

  • 1/3 cup flax meal

  • 1 tbsp garlic, minced

  • 1/8 cup sun-dried tomatoes, chopped

Directions

Heat oven to 400. Mix all ingredients in a large bowl and let sit at least 15 minutes. Place a wire cooling rack on top of a sheet pan and spray with cooking spray. Roll out meatballs, about 1 inch, and place on cooling rack. Cook 10-15 minutes, then flip them over and cook another 5-8 minutes. Serve with marinara on spaghetti squash.


Citrus Roasted Salmon

From Coach L.A.; makes multiple servings

Ingredients

  • 1 lb of salmon

  • 1 blood orange

  • 1 lemon

  • 1 tbsp herbs de provence

  • 1 tsp black pepper

  • 1 tsp salt

  • 1-2 stalks of fresh rosemary

  • 1 tbsp or so of really good vinegar (I like champagne vinegar)

Directions:

Heat oven to 400 degrees and spray a large baking sheet with olive oil. Cut citrus into thin slices. Place the salmon fillet on the baking sheet, break up rosemary on top of the fish, and surround with citrus slices directly on the pan. Cook for 10 minutes, then pull out of the oven. Spray whole sheet with olive oil, then flip citrus slices (they should be caramelize on one side). Season fish and citrus with salt, pepper, and herbs de provence, then return to oven. Cook another 5-10 minutes, depending on how rare you like your salmon. Sprinkle salmon with vinegar and serve with citrus slices, which you can eat (rind and all)!


Shakshuka

From Coach Parker; makes multiple servings

Ingredients

  • 3 tbsp EVOO

  • 1 Yellow onion sliced thinly

  • 1 Bell Pepper sliced thinly

  • 3 Garlic cloves minced

  • 24oz diced fire roasted tomatoes

  • 2 tbsp tomato paste

  • 2 tsp each Salt, Pepper, Cumin, Paprika, Coriander, oregano, and Cayenne (optional)

  • 2-4 Eggs (depending on protein goals)

  • Cooked cauliflower or white rice

  • 4oz Feta Cheese (optional)

  • Cilantro to garnish

Directions

Saute onions, peppers, and garlic for 2-3 minutes. Add all spices and toast in oil for another minute. Add in roasted tomatoes and tomato paste, and let simmer for 20 minutes. Crack eggs into sauce and bake at 350 for 7-10 minutes. Garnish with feta or cilantro, enjoy with a side of cauliflower rice or white rice, depending on your carbohydrate goals.

Sheet Pan Chicken

From Coach L.A.; makes 2-3 servings

Ingredients

  • 1lbs boneless skinless chicken thighs

  • 2-3 cups of veggies (can you frozen)

Directions

Note: this is more of a concept than a specific recipe. Feel free to put whatever veggies or protein you want on the pan.

Take a large sheet pan and spray lightly with cooking oil. Place boneless, skinless chicken thighs on the pan, surround with veggies, frozen or fresh, of your choice. (I like cauliflower, sliced peppers, and onions). Season with salt, pepper, and any other seasonings you want.

Cook at 400 degrees for 30 minutes

Lemon Roast Chicken

From Coach L.A.; makes multiple servings

Ingredients

  • 1 roasting chicken

  • 1 tsp salt

  • 1/2 tsp pepper and thyme

  • 2 lemons

  • 2 large onions, sliced large

  • 1 tbsp olive oil

Directions

Heat oven to 450 degrees. Scatter onions on the bottom of a large roasting pan, then arrange the chicken on top. Drizzle the olive oil on the top, then season with salt, pepper and thyme. Cut one lemon into sliced and place between pieces of chicken and squeeze the juice of the other lemon on top. Cook 50 minutes to 1 hour.

Note: if you roast the chicken whole, make sure you toss the onions in olive oil first so they will not burn. You will also need to let the chicken cook for an extra fifteen to twenty minutes.