Pasta Primavera

I am quickly falling in love with every variety of skinnypasta™ from Gabriella’s Kitchen! First was the low carb, high protein fettuccini. Now it is the gluten free and vegan Teff penne.

 

 

I am not gluten free or vegetarian/vegan but I do know many people who are and I absolutely LOVE creating recipes that they can enjoy too! Many of these people were not always gluten free or vegan/vegetarian and I constantly hear how much they miss the texture of semolina or wheat based pasta. I have tried many varieties to try to find one that I think best matches in both texture and taste and it wasn’t until I found  skinnypasta™  that I had a true winner. Once cooked it wasn’t gummy and didn’t have any weird after taste which is something  I have experienced with other gluten free or higher protein pastas.

Something I NEVER do when I cook whole wheat or semolina pasta is rise it but I have found with any other type {gluten free, chickpea, lentil, etc.} I personally find I like the texture of the end product better when I rinse it. You do you – rinse or don’t rinse!

 

 

Never heard of Teff before? Neither had I! When I am creating recipes that are comforting and satisfying but I want to ensure they jam packed with nutrients I am always on the lookout for superfood ingredients and Teff is definitely one of those! Originating from Ethiopia, Teff is an ancient grain that is naturally gluten free and a good source of protein, fiber, iron, zinc, copper, and manganese. This grain is the size of a poppy seed if you can believe that but it is so packed with nutrients and is a wonderful wheat alternative.

 

 

As many of my recipes do, there is a lot of room for ingredient swaps. This dish works with whatever veggies you have in your fridge. And if you wanted to add additional protein to this it would go great with some chicken or shrimp as well! Get creative and make the dish your own to suit your tastes buds.

 

Pasta Primavera
Author: Emily Goodman
Pasta Primavera Author: Emily Goodman Prep time: 10 mins Cook time: 10 mins Total time: 20 mins Serves: 4
Ingredients
  • 1 box [url href=”https://gkskinnypasta.com/product/superfood-teff-penne/” target=”_blank”]skinnypasta™ SUPERFOOD Teff Penne[/url]
  • 4 teaspoons coconut oil, [i]divided[/i]
  • 1/2 cup onion, [i]diced[/i]
  • 1 cup mushrooms, [i]sliced[/i]
  • 1 cup zucchini/summer squash
  • 1 large clove of garlic, [i]mincded[/i]
  • 1/2 cup carrots, [i]shredded[/i]
  • 1 cup cherry tomatoes, [i]halved[/i]
  • 1/2 cup shredded parmesan cheese
  • 3/4 cup plain yogurt (I used [url href=”https://siggis.com” target=”_blank”]siggi’s[/url])
  • Salt and pepper, [i]to taste[/i]
Instructions
  1. Bring a large pot of water to a boil. Cook the [url href=”https://gkskinnypasta.com/product/superfood-teff-penne/” target=”_blank”]skinnypasta™ SUPERFOOD Teff Penne[/url] according to package directions. Reserve 1 cup of the pasta cooking water then drain and rinse under cold water.
  2. Heat a large skillet over a medium heat. Add 2 teaspoons of coconut oil.
  3. Add the onion and saute for 2-3 minutes. Add the mushrooms and saute for an additional 2-3 minutes.
  4. Add 2 more teaspoons or coconut oil and the zucchini/summer squash and cook for 2-3 minutes.
  5. Add the minced garlic, shredded carrots, and tomatoes.
  6. Once all the veggies are cooked through add the cooked pasta, parmesan cheese, and yogurt. Use the reserved cooking water to thin out the mixture to your desired consistency.
  7. Season with salt and pepper.
Notes
Portion Fix container equivalents per serving: 1 green, 1 yellow, 1/2 blue, 0.25 red, 1 spoon[br][br]If you would like to make this recipe vegan you can swap the parmesan cheese with a vegan cheese.

 

If you decide to try skinnypasta™  yourself I suggest you keep it in the freezer. Since it is fresh it has a much shorter shelf life than dried pasta and I can tell you from first hand experience that if you keep the Teff Penne it in the fridge for more than 1 week it will not last. So if you don’t plan to use it right away, the freezer will be your best friend! There is a freezer date on every box so you know exactly how long it will last!

 

 

DID YOU MAKE THIS RECIPE?

I love seeing you guys enjoying my recipes! Be sure to follow emilyjgoodman on Instagram and tag me. You can also post a photo of your recipe to my Facebook page!

 

Turkey Mini Meatloaves

The recipe came about because I just bought these colorful silicone baking liners and wanted an excuse to use them.

 

 

I am a huge fan of making mini meatloaves because I find it way easier than having to roll out meatballs and it is a great way to use up any leftover veggies you have in the fridge. For this recipe I used zucchini and summer squash that I diced up small but it would work great in zoodle form as well.

Some of my other favorite veggie mix-ins include spinach, broccoli and cheddar, tomato basil mozzarella. You can get super creative with this!!

This was my first time using silicone baking liners and I couldn’t resist these bright neon ones since I am pretty much obsessed with anything and everything I can get my hands on that is neon. The whole need for silicone liners started a few weeks ago when I made some egg cups to have as a grab-and-go breakfast or snack for added protein and although I sprayed the pan, they egg cups stuck so bad they ruined my tin and I had to throw it out. So thanks to some suggestions from friends I learned about these silicone liners and they work GREAT! I am thrilled they are just as vibrant in real life as they are in the picture.

 

<br /><br />

 

Have you had a mishap with sticking egg cups? Do you use silicone liners already? Share your favorite recipes by posting them in the comments below!

 

Turkey Mini Meatloaves
Author: Emily Goodman
Serves: 12
Ingredients
  • 1/2 cup red onion, [i]diced[/i]
  • 1/2 cup zucchini, [i]diced[/i]
  • 1/2 cup yellow squash, [i]diced[/i]
  • 1 teaspoon coconut oil
  • 1lb ground turkey
  • 1 egg
  • 1 teaspoon garlic powder
  • Pink Himalayan salt, [i]to taste[/i]
  • Pepper, [i]to taste[/i]
Instructions
  1. Pre-heat oven to 400 F.
  2. Line a [url href=”https://www.amazon.com/gp/product/B002CXKBKM/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B002CXKBKM&linkCode=as2&tag=emilyjgoodman-20&linkId=15cf3155b68e29327312ab0c6635ac6e” target=”_blank”]12 cup muffin pan[/url] with [url href=”https://www.amazon.com/gp/product/B00COWLXJ4/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00COWLXJ4&linkCode=as2&tag=emilyjgoodman-20&linkId=c8cabbbf997b6477c7ac416c103ca53b” target=”_blank”]silicone baking liners[/url]
  3. Heat the coconut oil in a large skillet over a medium heat.
  4. Add the red onion and cook for 4 minutes until it begins to look translucent. Add the zucchini and yellow squash and cook for 4 more minutes.
  5. Remove the skillet from the heat and set aside to cool.
  6. In a large bowl add the ground turkey, egg, garlic powder, salt, pepper, and the onion, zucchini, yellow squash mixture.
  7. Mix gently until combined and divide evenly between the 12 cups (or use a [url href=”https://www.amazon.com/gp/product/B0000CDVD2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0000CDVD2&linkCode=as2&tag=emilyjgoodman-20&linkId=79f864e9342d9bd1c69945760d357fe0″ target=”_blank”]medium cookie scoop[/url])
  8. Bake for 20 minutes until cooked through and tops begin to brown.
  9. Serve topped with [url href=”https://www.amazon.com/gp/product/B000T8KQ4I/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000T8KQ4I&linkCode=as2&tag=emilyjgoodman-20&linkId=0138dd9bcfeb49518536775586ef134f” target=”_blank”]Cholula[/url] hot sauce (optional)
Serving size: 6 (qty 2 per serving)
Notes
Portion Fix container equivalents: 2 mini meatloaves = 1 red, 0.25 green

 

3 Ingredient Peanut Butter Caramel Sauce

This sauce is legit knocking my socks off. WHOA. Peanut butter caramel sauce that is not only super easy to make but won’t completely blow up my nutrition for the week?

 

SIGN. ME. UP.

 

As a kid my parents would always take us to Friendly’s which like barely exist anymore {tear} but every time we went I would get this Reese’s Pieces sundae with this AH-MAZING peanut butter sauce on it. It was warm and creamy and had just the right amount of peanut butter flavor to it.

 

I had never been able to recreate this sauce until now. And I want to put it on EVERYTHING. You will too I promise.

 

 

Ever since our online wellness group kicked off this week I have been super motivated to cook and develop new recipes for the peeps in it ? This recipe being one of them since so many people struggle with cravings for desserts. I am all about finding healthier alternatives versus restricting yourself. If you restrict your craving will only get stronger and next thing you know you will be face deep in a pint of Ben and Jerry’s…at least that is what will happen to me! And with the warm weather right around the corner I got some serious swimsuit goals!! And a pint of Phish Food isn’t going to help that goal at all.

 

What else about my group has me so FIRED UP!?  Well, so far this week we did a little “get to know each other” posting, shared our before pictures and measurements along with our goals for the next 21 days, are are giving away an awesome performance line sample pack to one lucky participant Everyone is posting up a storm and getting their workouts in…and the week isn’t even over yet! I am so proud of each and every person in the group!

 

My favorite things about these groups are the brand new people joining us for the 1st time  After 2.5 years I sometimes forget what it’s like to be part of one of these groups for the first time:

 

Feeling so sore you can barely sit on the toilet
Thinking you are NEVER going to be able to get through the one workout you struggle with the most
?Watching people fall in love with their superfoods and feeling the benefits within just the first 3 days

 

I love being able to use my past experience of being a first time challenger to help them navigate through the start of this group


Our community is an open door…what are you waiting for: http://bit.ly/ContactEmilyJ

 

3 Ingredient Peanut Butter Caramel Sauce
Author: Emily Goodman
Serves: 4-6
Ingredients
  • 1/4 cup pure maple syrup
  • 2 Tbsp creamy natural peanut butter
  • 1/4 tsp pure vanilla extract
  • Pinch of salt {if your peanut butter has none}
  • Water {to thin if desired}
Instructions
  1. Add all ingredients expect for the water in a small sauce pan over a medium heat.
  2. Continuously whisk until it comes to a boil.
  3. Once boiling, whisk for another minute until thickened.
  4. Immediately remove from the heat.
  5. It will continue to thicken even off the heat so add water to thin to your desired consistency if needed.
Notes
[b]To reheat leftovers:[/b] Heat in a sauce pan over a low heat. Add water to help thin out.

 

 

 

Almond Encrusted Salmon

The Almond Encrusted Salmon with Beurre Blanc sauce is one of my all time favorite dishes at Legal Seafood. I order it pretty much every time I am there! While the sauce is outta this world if I want to eat this dish regularly yet still stay on track with my nutrition plan the beurre blanc sauce has to go!

 

Good news is that this dish still tastes AMAZING even without the sauce so that is a win in my book!

 

 

If you don’t love almonds you could really use any nut you prefer. This would be great with walnuts or pecans as well. I love to serve this with some garlicy sauteed spinach and even some quinoa or brown rice. It’s an awesome meal to serve when you have guests because the dish looks so beautiful when plated so you can really WOW your guests!

 

If you make this recipe take a picture and tag me on Instagram {@emilyjgoodman}…I love seeing all your dishes!

 

Almond Encrusted Salmon
Author: Emily Goodman
Serves: 4
Ingredients
  • 1 lb of salmon (cut into 4 pieces)
  • Pink Himalyan salt, [i]to taste[/i]
  • Pepper, [i]to taste[/i]
  • 1 egg
  • 1/2 cup sliced almonds
Instructions
Pre heat the oven to 375 F.[br][br]
  1. Season the salmon with salt and pepper
  2. Crack an egg into a bowl and scramble with a fork
  3. Dip each piece of salmon into the egg and then into the sliced almonds (press hard so the almonds stick!)
  4. Lay the salmon on a baking sheet and bake for 15-20 minutes depending on the thickness of the salmon
Notes
Portion Fix equivalents for 1 piece of salmon: 1 – 1.5 red (depending on the size of the piece) and 1 blue[br][br]If the almonds aren’t as toasted as you would like them to be broil the salmon for 2-3 minutes at the end of cooking – just keep an eye on it so it doesn’t burn!

 

Mango Cauliflower Fried Rice

This twist on my recipe for cauliflower fried rice has me feeling all the feels. 

 

 

I needed a side dish for my coconut chicken tenders and figured what paired better with coconut than mango? I am a huge fan of pineapple in fried rice so I figured mango would be amazing as well. And I was right.

 

 

I have said it before and I will say it again. I am completely blown away that I can substitute CAULIFLOWER for rice and not even miss the carbs. When making a cauliflower rice dish of any kind I prefer to use the store bought pre-riced cauliflower rather than making my own in a food processor just because the rice pieces are a bit larger and work better in a dish like this. I get mine in the freezer section of Trader Joe’s but I have seen it at Whole Foods as well.

 

Since I follow the Portion Fix nutrition plan I always try to break down my recipes to what the container count is per serving. The amounts don’t break down perfectly compared to the containers but I shared the breakdown in the notes on the recipe…use your best judgement when checking off what containers you used and remember, it’s not about being exact and having to count every morsel you put into your mouth. It is about having a healthy relationship with food, a general sense of portion control, and focusing on clean, wholesome, non-processed ingredients!

 

If you need help when it comes to nutrition (and/or fitness) let’s chat! Comment on this post or fill out this form and I will reach out to you directly!

 

Mango Fried Cauliflower Rice
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 2 teaspoons of coconut oil, [i]divided[/i]
  • ½ cup of scallions, [i]green and white parts[/i]
  • 2 garlic cloves, [i]minced[/i]
  • 1 teaspoon minced ginger
  • ½ cup carrots, [i]diced[/i]
  • 1 egg
  • 1 12oz bag of frozen cauliflower rice (1.5 cups fresh if you make your own)
  • 1 mango, [i]diced[/i]
  • 2 tablespoons low sodium soy sauce (or liquid aminos)
  • 1 tablespoon sesame oil
Instructions
  1. Heat 1 teaspoon of coconut oil over a medium heat. Add the scallions and saute for 2 minutes.
  2. Add the minced garlic, ginger, and carrots. Saute for 3-4 minutes.
  3. Move the veggies to one side of the pan and crack the egg on the other side. Gently scramble the eggs using a spatula. As the eggs start to scramble and are no longer liquid start to incorporate them in with the veggies on the other side of the pan.
  4. Remove the veggies and egg mixture from the pan.
  5. Heat the remaining 1 teaspoon of coconut oil in the pan over a medium heat. Add the cauliflower rice and saute for 3 minutes.
  6. Add the diced mango and cook for another minute.
  7. Add the cooked veggies and egg mixture back to the pan.
  8. Add the soy sauce and sesame oil.
  9. Saute for an additional minute or two until the sauces are evenly distributed and everything is warmed through
Notes
(Approximate) Portion Fix container counts per serving: 0.75 green, 0.25 purple, 0.125 red, 1.25 spoons

 

Break out your favorite pair of chop sticks and dig in!

 

 

 

 

Coconut Chicken Tenders

Coconut Chicken ? Where have you been all my life?? Coconut and chicken is one of those perfect combinations that satisfies both flavor and crunch!

I have been working on new recipes to share exclusively in my February Clean Eating 101 group that I will be running on Facebook and my goal is to have a variety of dishes that work with different meal plans: Gluten Free, Paleo, Low Carb, No Carb, Vegetarian. I love to make sure I have something for everyone. Even better, all recipes will fit within the Fix Nutrition plan that I follow!

This recipe is completely Paleo-friendly!

 

 

So in honor of my February Clean Eating 101 group I wanted to share this recipe as a sneak peek into the type of recipes you can expect to see within that group.

Want to join the group? Send me a message on my Facebook page and or comment on this post and I will reach out to you and add you in!

 

What other recipes can you expect to find?

  • Mango Fried Cauliflower Rice
  • Spaghetti Squash Bolengese
  • Teriyaki Chicken
  • Broccoli Cheddar Soup
  • Skinny Burrito Bowls
  • Skinny Stove Top Mac and Cheese
  • Healthy Hollandaise Sauce

Along with cooking tips (I will show you exactly how I poach an egg!), meal prep and planning tips and printables, and grocery budgeting tips.

 

We kick off Monday, February 13th!!

Don’t forget to send me a message so I can add you to the group!

 

Coconut Encrusted Chicken Tenders
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 2 chicken breasts
  • Pink Himalayan Salt
  • Fresh ground pepper
  • 1/4 teaspoon cayanne pepper
  • 2 eggs, [i]cracked into a bowl and beat lightly[/i]
  • 1 cup unsweetened coconut flakes
  • 4 tablespoons of coconut oil
Instructions
  1. Trim any fat off the chicken and slice into long tenders. Cover with a piece of saran wrap.
  2. Using a meat mallet or the bottom of a heavy skillet beat until all pieces are a uniform thickness.
  3. Season with salt, pepper, and cayanne.
  4. One piece at a time, dip chicken first into the bowl of egg and then into the bowl of coconut.
  5. Lay chicken on a plate and repeat until all tenders are coated.
  6. Repeat until you have done all the chicken strips then place to the side.
  7. Heat the coconut oil over in a heavy skillet over medium heat.
  8. Add the chicken and cook for 3-5 minutes on each side until golden brown and the chicken has cooked all the way through.
  9. Remove the chicken from the pan and place on a plate lined with a paper towel to soak up excess oil.
  10. Serve and enjoy!
Serving size: 2-3 tenders
Notes
If you prefer to bake your chicken tenders follow this method:[br]1. Preheat your oven to 375F[br]2. Once chicken is coated place on a baking sheet and bake in the oven for 5-7 minutes per side.[br]3. Broil for 2-3 minutes if needed to brown the coconut flakes to your liking[br][br]<img draggable=”false” data-mce-resize=”false” data-mce-placeholder=”1″ data-wp-emoji=”1″ class=”emoji” alt=”?” src=”https://s.w.org/images/core/emoji/2.2.1/svg/1f374.svg”&gt; 21 Day Fix container equivalents per serving: 1 red, 1 blue, 1 spoon

 

Bored with chicken? You can use this exact same recipe but swap out the chicken for cod, haddock, shrimp – go nuts!! If you decide to make this recipe I want to see your pics! Please post them on my Facebook page or tag me on Instagram @emilyjgoodman ?

 

 

Jalapeno Cheddar Beef Chop Suey

I have been obsessed with a recipe for Jalapeno Cheddar Burgers that are part of my Core De Force eating plan. The burger form of this recipe is SUPER tasty and easy to make but I found myself cutting up the leftover burgers and mixing them with additional veggies and rice which was also SUPER tasty.  So I thought “I bet this would be amazing with some pasta.” And Jalapeno Cheddar Beef Chop Suey was born.

 

jalapenoxcheddarxbeefxchopxsueyx-xtitle

Jalapeno Cheddar Beef Chop Suey
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 8oz of whole wheat elbow macaroni, [i]approx 4 cups of cooked pasta[/i]
  • 1 tablespoon olive oil
  • 1/2 of a small red onion, [i]diced[/i]
  • 2 jalapenos, [i]seeded and chopped[/i]
  • 1 pound 93% lean ground sirloin
  • 1 small tomato, [i]diced[/i]
  • 1 tablespoon Worcestershire sauce
  • Himalayan pink salt, [i]to taste[/i]
  • Fresh black pepper, [i]to taste[/i]
  • 1/2 cup shredded cheddar cheese
Instructions
  1. Cook that pasta according to the package directions[br]
While the pasta is cooking,
  1. In a large non-stick skillet heat the olive oil over a medium heat.
  2. Add the red onion and jalapenos. Saute for 2-3 minutes until the onion begins to turn translucent.
  3. Turn the heat up to medium high and add the ground sirloin.
  4. Using a wooden spoon break up the meat to brown it and start to mix it with the onions and jalapenos.
  5. Once the meat is almost completely brown add the diced tomato, Worcestershire sauce, salt, and pepper.
  6. Turn the heat off and mix in the cooked pasta and cheddar cheese.
Notes
21 Day Fix container equivalents per serving: 1 red, 0.5 green, 1 yellow, 0.5 blue

 

I had a lot of leftovers of the meat since this recipe makes 4 servings I also made another version where I omit the cheddar cheese completely and top it with a dallop of ricotta instead. The warmed noodles and beef help melt the ricotta and when all mixed together it makes a really yummy sauce!

If you replace the cheddar with ricotta and are following the Fix nutrition plan your container equivalent will be: 1.5 red, 0.5 green, 1 yellow.

 

jalapenoxbeefxchopxsueyxwithxricotta

 

If you use more than a 1/2 cup of cooked pasta for your serving just adjust your yellow container count as needed!

 

img_1218

 

This time I cooked a package of RP’s Pasta Red Lentil Fusilli. I do not follow a gluten free diet but this pasta is SO GOOD. Since it fresh it cooks up in 3 minutes and I honestly can’t tell the difference between this and regular pasta. It even packs a little bit more protein per serving than your average pasta which is a win in my book as well!

 

rpxsxpastaxredxlentilxfusilli

 

I am a big fan of their spinach fettucini as well and used it regularly as a base for my cauliflower alfredo sauce!