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Pasta Bolognese - One Pot, Instant Pot! Inspired by my recent trip to Italy, this Pasta Bolognese recipe has all the hearty, flavorful goodness of the classic dish, but with a little extra protein and a bit of a kick. The Instant Pot makes cooking the sauce much quicker than traditional methods, so it’s the perfect dish for my quick and easy one-pot collection! Ingredients: Serves: 8 Bacon - 1 ½ cups, chopped Carrots - 2, chopped Onion - 1, chopped Garlic - 5 cloves, minced Ground Beef - 2 lb Seasoning: Salt, pepper, Italian seasoning, paprika Wine - 1 ½ cups Tomato Paste - 3 tbsp San Marzano Tomatoes - 1 can (28 oz) Italian Sausage (cooked) - 1 ½ cups, chopped Tomato Sauce - 1 can (14 oz) Beef Broth - 1 cup Pappardelle Pasta Toppings: Parmesan cheese, fresh basil Preparation Steps Sauté the Bacon: Set your Instant Pot to sauté mode. Fry the chopped bacon until crispy, then remove it from the pot and set it aside. Cook the Veggies and Meat: In the same pot, add the chopped carrots, onions, and minced garlic. Sauté for a few minutes until softened. Then, add the ground beef and cook until browned. Add the Sauce Ingredients: Stir in the wine, tomato paste, San Marzano tomatoes, cooked Italian sausage, tomato sauce, and beef broth. Season with salt, pepper, Italian seasoning, and paprika. Add the crispy bacon back into the pot. Pressure Cook: Close the Instant Pot lid and cook on manual high pressure for 20 minutes. Let the pressure naturally release for 10 minutes. Cook the Pasta: While the sauce cooks, bring a pot of salted water to a boil and cook the pappardelle pasta according to package instructions. Combine and Serve: Mix the cooked pasta with the Bolognese sauce. If needed, add a bit of pasta water to loosen the sauce to your desired consistency. Serve topped with freshly grated Parmesan cheese and fresh basil. Pro Tip: For a richer flavor, try letting the Bolognese sauce sit for a few minutes to allow the flavors to meld before serving. Enjoy this hearty and protein-packed Italian classic with a quick twist!

Bro quit the AI subtitle speaking shit.

One-Pot Peri Peri Chicken & Rice Bake | Easy & Spicy Dinner Recipe Get ready for a flavorful, spicy, and super easy dinner with this One-Pot Peri Peri Chicken & Rice Bake! Juicy chicken thighs marinated in smoky peri peri sauce, baked together with perfectly spiced rice and veggies-all in one dish. It’s the ultimate weeknight meal that will have everyone coming back for seconds. Ingredients: For the Chicken Marinade: • 4-6 bone-in, skin-on chicken thighs • 1/2 cup peri peri sauce (store-bought or homemade) • 2 tbsp olive oil • 1 tsp smoked paprika • 1/2 tsp garlic powder • 1/2 tsp salt • Juice of 1 lemon For the Rice: • 1 1/2 cups basmati rice (rinsed and drained) • 2 cups chicken broth • 1/4 cup peri peri sauce • 1 medium onion, diced • 1 red bell pepper, diced • 1 tsp smoked paprika • 1/2 tsp cumin powder • Salt and pepper to taste For Garnish: • Fresh cilantro • Lime wedges Instructions: 1. Marinate the Chicken: In a large bowl, mix the peri peri sauce, olive oil, smoked paprika, garlic powder, salt, and lemon juice. Add the chicken thighs, coating them well. Marinate for at least 30 minutes (or overnight for more flavor). 2. Prepare the Rice Base: Preheat your oven to 375°F (190°C). In a large baking dish, combine the rinsed rice, chicken broth, peri peri sauce, diced onion, diced bell pepper, smoked paprika, cumin, salt, and pepper. Spread the rice evenly in the dish. 3. Assemble & Bake: Place the marinated chicken thighs on top of the rice mixture, ensuring they don’t sink into the rice. Cover with aluminum foil and bake for 30 minutes. 4. Crisp the Chicken: After 30 minutes, remove the foil and bake uncovered for another 10-15 minutes until the chicken skin is golden and crispy, and the rice is fully cooked. 5. Serve & Garnish: Let it rest for 5 minutes, then garnish with fresh cilantro and lime wedges. Serve with an extra drizzle of peri peri sauce if you like it spicy! Enjoy your bold, spicy One-Pot Peri Peri Chicken & Rice Bake! Nutrition (per serving) (Approx. for 6 servings): • Calories: 390 • Protein: 26g • Carbs: 32g • Fat: 15g Don’t forget to like, comment, and subscribe for more easy, delicious recipes! #OnePotMeals #SpicyFood #PeriPeriChicken #EasyDinner

Chicken Pasta Puttanesca Recipe: High-Protein, Bold Flavors in 30 Minutes Servings: 4 Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Ingredients: • 6 chicken legs (bone-in, skin-on) • 2 tbsp oil (for frying) • Salt and pepper, to taste • Juice of 1 lemon • 4 anchovy fillets, chopped • 2 tbsp capers, drained • 1/2 cup Kalamata olives, pitted and halved • 4 garlic cloves, minced • 28 oz canned San Marzano tomatoes (with juices) • 1 tsp red pepper flakes • 1 tsp dried oregano • 1 tsp Italian seasoning • 12 oz pasta (whole-grain or high-protein preferred) • 1/2 cup reserved pasta water • 1/4 cup fresh parsley, chopped (optional) • 1/4 cup Parmesan cheese, grated Instructions: 1. Cook Pasta: Boil salted water, cook pasta until al dente, and save 1/2 cup of pasta water. Drain and set aside. 2. Cook Chicken: Heat oil in a skillet over medium-high heat. Season chicken with salt, pepper, and lemon juice. Sear until golden and cooked through (8-10 minutes per side). Remove and set aside. 3. Make Sauce: In the same skillet, cook anchovies until they dissolve. Add garlic, capers, olives, red pepper flakes, oregano, and Italian seasoning. Cook for 2 minutes. 4. Add Tomatoes: Pour in canned tomatoes, breaking them up with a spoon. Simmer for 10 minutes. 5. Combine: Toss cooked pasta in the sauce, adding pasta water as needed. Return chicken to the skillet, spoon sauce over, and heat for 2-3 minutes. 6. Serve: Plate pasta, top with chicken, and garnish with Parmesan and parsley. Quick, bold, and packed with protein-this one’s a keeper!

That looks amazing!

What is the glaze you are using for the dutch oven method?

Spinach in Nuggets-Yay or No Way? 🤔 These Veggie-Boosted Chicken Nuggets are your undercover operation to sneak in extra veggies without anyone noticing! Packed with spinach, carrots, and potatoes, they’re healthy, tasty, and ready in just 30 minutes. 🥕🍗 Ingredients (Makes 25-28): • 2 lbs ground chicken • 5-6 small boiled potatoes (or ~2 cups mashed) • 2 cups spinach • 2 carrots • 4 garlic cloves • 3 eggs • ¼ cup oat flour • 2 ½ tsp salt, ½ tsp pepper, ½ tsp paprika, ½ tsp cumin Steps:
1️⃣ Blend boiled potatoes, spinach, carrots, garlic, eggs, and oat flour into a smooth mix.
2️⃣ Combine with ground chicken and seasonings.
3️⃣ Shape into nuggets.
4️⃣ Pan-fry for 5-6 minutes per side until golden and cooked through. Macros (Per Nugget): • Calories: 50 • Protein: 6g • Carbs: 2g • Fat: 2g Serve with rice, quinoa, or salad-and don’t forget to take the quiz! 🗳️ “Spinach in nuggets-yay or no way?” #HealthyEating #ChickenNuggets #EasyMeals #ProteinPacked

Mediterranean Grilled Barramundi with Vegetables Ingredients: • 6 barramundi fillets • 1 lime, sliced • 2 red onions, sliced • 5 tomatoes, sliced • 1 bell pepper, sliced • 2 stalks of lemongrass • ¼ cup fresh basil • ¼ cup chopped scallions • 2 tbsp lemon juice • 1 tbsp fruit vinegar • 2 tbsp olive oil • 1 tsp honey Seasoning: • Salt and pepper, to taste • ½ tsp coriander • ½ tsp cumin • ½ tsp paprika • 1 sprig fresh rosemary Instructions: 1. Preheat oven to 420°F. 2. Arrange fish fillets on a baking sheet. Surround with lime slices, red onion, tomatoes, bell pepper, and lemongrass. 3. Drizzle with olive oil, lemon juice, fruit vinegar, and honey. Season with salt, pepper, coriander, cumin, paprika, and fresh rosemary. 4. Bake for 25 minutes, then broil for 5 minutes. 5. Garnish with fresh basil and scallions. Serve hot. #HealthyEating #MediterraneanFood #GrilledFish #Barramundi #QuickMeals #HealthyRecipes #SeafoodLovers #EasyCooking #TikTokRecipes #Foodie

I like the white board thing, shows u put in some effort. Keep it up

Instant Pot High-Protein Chicken Lemon Soup Recipe You know that moment when you’re craving something comforting but don’t want to derail your healthy eating goals? That’s where this Chicken Lemon Soup shines. Packed with lean protein, vibrant veggies, and a creamy tang from Greek yogurt, it’s like a hug in a bowl-minus the guilt. Ingredients (Serves 4): • 2 tbsp olive oil • 2 lb boneless, skinless chicken breast or thighs • 1 medium onion, finely chopped • 4 garlic cloves, minced • 2 large carrots, diced • 6 cups chicken broth (low-sodium) • 1 cup quinoa or orzo (optional) • ½ cup plain Greek yogurt (2% or full-fat) • 3 tbsp fresh lemon juice (or to taste) • 1 tsp lemon zest • 1 tsp dried oregano • 1-2 sprigs fresh rosemary • 1-2 bay leaves • ½ tsp ground cumin (optional) • ½ tsp turmeric • Salt and black pepper to taste • Fresh parsley or dill for garnish Instructions: 1. Sauté the Chicken: • Set your Instant Pot to Sauté mode and heat the olive oil. • Add the chicken, cut into chunks, and sauté for 3-4 minutes until lightly browned. (Don’t worry about cooking it through.) • Remove the chicken and set it aside. 2. Cook the Aromatics: • In the same pot, add onion, garlic, and carrots. • Sauté for 3-4 minutes until softened, scraping up any browned bits for extra flavor. 3. Add Chicken and Broth: • Return the chicken to the pot. • Add chicken broth, oregano, cumin, turmeric, rosemary, and bay leaves. • If using quinoa or orzo, add it now. Season lightly with salt and black pepper. 4. Pressure Cook: • Lock the lid and set the valve to Sealing. • Cook on Manual/Pressure Cook mode for 10 minutes. • Once done, do a quick release to depressurize. 5. Incorporate the Yogurt: • In a small bowl, whisk together the Greek yogurt, lemon juice, and zest. • Gradually add a ladle of hot soup to the yogurt mixture to temper it. • Slowly stir the tempered mixture back into the soup. Avoid boiling to prevent curdling. 6. Season and Garnish: • Taste the soup and adjust the seasoning with more salt, pepper, or lemon juice as needed. • Serve hot, garnished with fresh parsley or dill. Nutritional Info (Per Serving): • Calories: ~280 (without grains) • Protein: ~40g • Carbs: ~8g (or more with grains) • Fat: ~8g Pro Tip: • Not a fan of rosemary? Swap it out for thyme or skip it entirely. • The yogurt trick is a game-changer for creamy soups without the guilt! Enjoy this protein-packed bowl of comfort! 🥣 #InstantPot #HighProteinMeals #HealthyRecipes #ChickenSoup

Treat. I did servered with a ice cream topping, My parents liked it.. fried apple natural taste also imported while we prep it..

This is too fast and the music is totally distracting and annoying.

This is a waste of time.

I tried this last night and the kids said they were the best they ever tasted !

Why add protein powder to your meat?!?!?!? That just seems like insanity!! Bad for your kidneys too

Could you do the first cook and freeze the fries to be cooked in small batches later?

Very helpful. Thank you.

Mouth is watering! Where can I find the recipe?

Recipe plz

Some recipes move too slow. This one is kind of moving too fast. I might try to make it.

Yahhhhhh buddy.

Looks good man

Would a delicious healthy meal 😊

Fall off the bone??

Mediterranean Lavash Rolls with White Bean Hummus, Shredded Chicken, and Dipping Sauce Bright, fresh, and healthy-these Mediterranean Lavash Rolls are perfect for your next potluck or as a quick, meal-prep-friendly dish. Packed with flavor and protein, they’re great served hot or cold. Ingredients (Makes 3-4 Rolls): Lavash Rolls: • 3-4 lavash wraps • 1/2 cup white bean hummus (recipe below) • 1 1/2 cups shredded chicken (Instant Pot recipe below) • 1/2 cucumber, thinly sliced • 1/2 red bell pepper, thinly sliced • 1/2 carrot, shredded • Fresh parsley or cilantro White Bean Hummus: • 1 can (15 oz) white beans, drained and rinsed • 2 tbsp tahini • 1 tbsp olive oil • 1 garlic clove • Juice of 1 lemon • 1/2 tsp cumin • Salt to taste • Water, as needed Shredded Chicken (Instant Pot): • 3 frozen chicken thighs (boneless, skinless) • 1 cup chicken broth • 1 tsp garlic powder • 1 tsp onion powder • 1 tsp paprika • Salt and pepper to taste • Optional: Lemon juice, chopped olives Dipping Sauce: • 1/2 cup Greek yogurt • 1 tbsp tahini • 1 tbsp lemon juice • 1/2 tsp garlic powder • Salt and pepper to taste • 1 tbsp water (if needed) Instructions: White Bean Hummus: 1. Blend white beans, tahini, olive oil, garlic, lemon juice, cumin, and salt in a food processor. 2. Add water as needed until smooth and creamy. Shredded Chicken (Instant Pot): 1. Add frozen chicken thighs, broth, garlic powder, onion powder, paprika, salt, and pepper to the Instant Pot. 2. Cook on Manual/Pressure for 15 minutes, followed by a 5-minute natural release. 3. Shred the chicken and mix with optional lemon juice and chopped olives for extra flavor. Dipping Sauce: 1. Mix Greek yogurt, tahini, lemon juice, garlic powder, salt, and pepper in a bowl. 2. Thin with water if needed for a smooth consistency. Assemble Lavash Rolls: 1. Spread a thin layer of white bean hummus on each lavash wrap. 2. Layer with shredded chicken, cucumber, bell pepper, carrot, and fresh herbs. 3. Roll tightly, folding the edges in, and slice into halves or thirds. Nutritional Info (Per Roll): • Calories: ~280 • Protein: ~20g • Carbs: ~25g • Fat: ~10g Serve with the tangy dipping sauce for a flavor-packed experience! Perfect for meal prep, entertaining, or a quick, healthy bite.

High-Protein Pasta Fagioli Soup (Instant Pot Style) This hearty Italian-inspired soup is packed with protein, comforting flavors, and comes together in just 30 minutes! Perfect for meal prep or a cozy dinner. Ingredients (Serves 6): • 2 lb ground meat (beef, turkey, or chicken) • 2 tbsp olive oil • 1 medium onion, finely chopped • 5 cloves garlic, minced • 2 carrots, diced • 2 stalks celery, diced • 1 (14 oz) can diced tomatoes • 1 (14 oz) can San Marzano tomatoes • 1 (14 oz) can white beans, rinsed and drained • 1 (14 oz) can butter beans, rinsed and drained • 6 cups chicken broth • 2 cups small pasta (ditalini or elbow macaroni) • 3 tbsp tomato paste • 1 tsp dried oregano • 1 tsp dried basil • 2 bay leaves • Salt and pepper to taste • Parmesan cheese and fresh parsley or basil for garnish Instructions: 1. Sauté Aromatics: Set your Instant Pot to sauté mode. Heat olive oil, then add onion, garlic, carrots, and celery. Sauté for 3-4 minutes until softened. 2. Cook the Meat: Add ground meat and cook until browned, breaking it apart with a spatula. Season with salt and pepper. 3. Build the Base: Stir in tomato paste, oregano, basil, and bay leaves. Add the diced tomatoes, San Marzano tomatoes, and chicken broth. Mix well. 4. Pressure Cook: Close the Instant Pot lid, set the valve to sealing, and pressure cook on high for 10 minutes. Let the pressure naturally release for 5 minutes, then manually release the rest. 5. Cook the Pasta: Open the lid and switch to sauté mode. Add the pasta and both types of beans. Simmer for 10 minutes or until the pasta is tender. Add more broth if needed to adjust the soup’s consistency. 6. Serve: Ladle the soup into bowls and garnish with Parmesan cheese and fresh herbs. Enjoy! Calories per serving: ~320 Protein per serving: ~28g Cook Without Instant Pot: Follow the same steps in a large pot on the stovetop. Simmer the soup for 25-30 minutes before adding pasta and beans.

Is 60 min not hour

So good! What kind of bread do you recommend?

se ve rico pero no la hagas en esa olla elige una de barro mejor

Thai-Inspired Chicken Meatballs with Coconut Curry Sauce Episode 3 of “Dishes Around the World” brings you this high-protein, flavor-packed dish inspired by Thai cuisine. Juicy chicken meatballs simmered in a fragrant coconut curry sauce make the perfect weeknight meal. Pair it with coconut rice for a restaurant-quality dinner at home! Ingredients: (Serves 6; Makes 18 Meatballs) For the Meatballs: • 2 lbs ground chicken • 1 lemongrass stick, finely chopped • 1 thumb-sized piece of ginger, roughly chopped • 3 garlic cloves • Handful of cilantro • 1 tbsp coconut aminos • 1 tsp fish sauce • 1 red chili, roughly chopped • 1 scoop collagen peptides (optional) • 3 tbsp sesame oil For the Sauce: • 2 tbsp vegetable oil • 1 onion, finely chopped • 3 garlic cloves, minced • 1-inch piece of ginger, grated • 2 stalks lemongrass, bruised • 2 Thai red chilies • 2 tsp turmeric powder • 2 tsp ground coriander • 2 (14 oz) cans coconut milk • 1 tbsp fish sauce • Zest and juice of 1 lime • 1 tbsp red curry paste For Coconut Rice: • 1.5 cups jasmine rice • 1.5 cups coconut milk • 1 cup water • Pinch of salt Steps: 1. Blend Ingredients: Blend lemongrass, ginger, garlic, cilantro, chili, coconut aminos, fish sauce, and collagen (if using). Combine the mixture with ground chicken and form into 18 meatballs. 2. Cook Meatballs: Heat sesame oil in a skillet and cook the meatballs until golden. Remove and set aside. 3. Make the Sauce: In the same pan, heat vegetable oil. Sauté onion, garlic, and ginger. Add lemongrass, chilies, turmeric, coriander, curry paste, and lime zest. Cook until fragrant. 4. Simmer: Stir in coconut milk, fish sauce, and lime juice. Simmer for 10 minutes, then add the meatballs back to the sauce and cook for 5 more minutes. 5. Prepare Coconut Rice: Cook jasmine rice with coconut milk, water, and a pinch of salt. 6. Serve: Plate the meatballs over coconut rice, spoon the curry sauce generously on top, and garnish with fresh cilantro. Save this recipe and make dinner simple, delicious, and high-protein!

Mexican Birria Tacos If you’re looking for a comforting recipe that’s perfect for parties and guaranteed to be a crowd favorite, birria tacos are the way to go. This simplified version uses an Instant Pot to save time without sacrificing flavor. Bonus tip: you can turn leftover sauce into birria soup by adding beans, chicken, or whatever you have on hand. It’s a two-in-one deal! Ingredients (Makes 20 tacos): • Chuck roast beef: 3 lbs (cut into 2-inch cubes) • Oil: For frying meat • Salt and pepper: To taste • Guajillo peppers: 4-5 (seeds removed) • Ancho peppers: 2-3 (seeds removed) • Chipotle peppers (optional): 1-2 (for smokiness) • Pasilla peppers: 2-3 (seeds removed) • Tomatoes: 2 medium • Onion: 1, roughly chopped • Garlic: 5 cloves Seasonings: • Ground cumin: 1 teaspoon • Dried oregano: 1 teaspoon • Ground coriander: 1 teaspoon • Paprika: 1 teaspoon • Ground cloves: Pinch • Bay leaves: 2 whole • Cinnamon stick: 1 • Salt and pepper: To taste Other Ingredients: • Beef broth: 2 cups • Tortillas: 20, your choice • Toppings: Mexican cheese, cilantro, radish, onions, lime Preparation Instructions: 1. Brown the meat: Set your Instant Pot to sauté mode. Add a drizzle of oil and brown the beef cubes on all sides. Do this in batches to avoid overcrowding. Remove the meat and set it aside. 2. Make the sauce: Remove seeds from the dried peppers and rehydrate them in hot water for 10 minutes. Place the softened peppers, tomatoes, onion, and garlic in a food processor and blend until smooth. 3. Combine and cook: Pour the sauce into the Instant Pot, then add the seasonings, bay leaves, and cinnamon stick. Return the browned beef to the pot and add the beef broth. Stir to combine. Close the lid, set the valve to sealing, and cook on manual pressure for 60 minutes. Allow natural pressure release for 15 minutes. 4. Shred the meat: Carefully remove the beef and shred it with two forks. The meat should be tender and fall apart easily. 5. Assemble the tacos: Dip each tortilla in the sauce to coat. Heat a skillet over medium heat and place the dipped tortilla on it. Add shredded cheese and the shredded meat. Fold the tortilla in half and cook until crispy. 6. Top and serve: Garnish your tacos with your favorite toppings, like cilantro, diced onions, sliced radish, and a squeeze of lime. Bonus Tip: Transform the leftover sauce into a hearty birria soup! Just add cooked beans, shredded chicken, or any other protein and simmer for 10-15 minutes. It’s the ultimate comforting meal. Nutritional Info (Per Taco): • Calories: 200 • Protein: 15g • Carbs: 10g • Fat: 10g Enjoy your delicious, high-protein birria tacos! Don’t forget to hit like and subscribe for more flavorful recipes!

A classic French dish gets a quick makeover! This high-protein, low-carb Beef Bourguignon is rich, comforting, and ready in under an hour thanks to the Instant Pot. Tender beef, crispy bacon, pearl onions, and a wine-infused sauce come together for a hearty meal that tastes like it’s been simmering all day. Ingredients (Serves 4): • 2.5 lbs beef chuck, cut into 1.5-inch cubes • 4 cups sliced mushrooms • 6 slices bacon, chopped • 3 cups pearl onions (frozen or fresh, peeled) • 2 carrots, sliced into thick rounds • 1 onion, chopped • 5 cloves garlic, minced • 2 cups dry red wine (Burgundy or Pinot Noir) • 2 cups beef broth • 2 tbsp tomato paste • 2 tbsp flour (or gluten-free alternative like cornstarch) • 1 tbsp olive oil • 1 tbsp soy sauce • 3 sprigs fresh thyme (or 2 tsp dried thyme) • 1 bay leaf • Salt and pepper to taste Instructions: 1. Sauté the bacon Set your Instant Pot to sauté mode. Cook the chopped bacon until crispy. Remove with a slotted spoon and set aside. 2. Sear the beef Season the beef cubes with salt and pepper. Add them to the pot in batches (don’t overcrowd) and sear until browned on all sides. Remove and set aside with the bacon. 3. Sauté the vegetables Add chopped onion, carrots, and pearl onions to the pot. Sauté for 5 minutes until lightly golden. Add minced garlic and cook for 1 minute. 4. Deglaze the pot Stir in the tomato paste and flour. Cook for 1 minute. Pour in the red wine and use a wooden spoon to scrape the bottom of the pot to release any browned bits. Let it simmer for 2 minutes. 5. Add everything back in Return the beef, mushrooms, and bacon to the pot. Add the beef broth, soy sauce, thyme, and bay leaf. Stir well to combine. 6. Pressure cook Close the lid, set the valve to sealing, and pressure cook on high for 35 minutes. Let the pressure release naturally for 10 minutes, then quick-release the remaining pressure. 7. Finish and thicken Taste and adjust seasoning. If you prefer a thicker sauce, switch to sauté mode and simmer for a few minutes, stirring occasionally, until the sauce reduces to your desired consistency. 8. Serve Garnish with fresh parsley and serve hot with egg noodles, mashed potatoes, or cauliflower mash for a low-carb option. Calories per serving: ~400 (with cauliflower mash) Protein: ~40g per serving!

Could you season any more unevenly? Bro dumped half the bottle on the tail and center of those thin filets and called it good☠️

Lemon Herb Whole Fish Bake with Crispy Potato Sidekick Transport yourself to the Mediterranean with this easy, rustic dish featuring a perfectly seasoned whole fish nestled on a bed of crispy, golden potatoes. Elegant enough for a dinner party, simple enough for a weeknight meal. Calories per Serving: 320 | Protein per Serving: 25g | Serves: 4 Ingredients For the Fish: • 1 whole fish (sea bass, snapper, or trout), cleaned and scaled • Optional: Fillets of barramundi (for extra portions or picky eaters) • 2 tbsp garlic spread • 2 tbsp olive oil • 1 tsp paprika • 1 tsp Italian seasoning • Salt and pepper to taste • 1 lemon, sliced into rounds • Fresh dill and parsley (for garnish) For the Potato Sidekick: • 5 potatoes, thinly sliced • 2 tbsp olive oil • 1 tbsp fruit vinegar (apple cider or white balsamic) • 1 tsp paprika • Salt and pepper to taste • 1 onion, thinly sliced • 1 cup cherry tomatoes Instructions 1. Preheat & Prep: Preheat your oven to 400°F (200°C). Line a baking tray with parchment paper. 2. Season the Fish: In a small bowl, mix garlic spread, olive oil, paprika, Italian seasoning, salt, and pepper. Rub this mixture all over the fish, inside and out. Stuff the cavity with lemon slices, parsley, and dill. 3. Layer the Potatoes: Toss potato slices with olive oil, fruit vinegar, paprika, salt, and pepper. Spread them evenly on the baking tray, then layer with onion slices and cherry tomatoes. 4. Bake the Fish & Potatoes: Place the seasoned fish directly on top of the potato layer. Add barramundi fillets alongside, if using. Bake for 25-30 minutes, or until the fish flakes easily with a fork and the potatoes are crispy.

Coconut Fish Curry with Lime and Lemongrass After making over 100 new dishes this year, this Coconut Fish Curry has been the most flavorful one by far. My family keeps asking for it again and again! With bold, aromatic flavors of Thai cuisine-lemongrass, lime, and coconut milk-this dish combines richness and spice in the perfect balance. It’s a comforting, creamy curry that will make you feel like you’re dining in Thailand. Plus, it's high in protein and low in carbs, making it a healthy, satisfying option for any meal. Servings: 4 Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes Ingredients For the Curry: 1 lb white fish fillets (e.g., cod, tilapia, or snapper), cut into chunks 3 tbsp lime juice Salt to taste 2 tbsp vegetable oil 1 onion, finely chopped 3 garlic cloves, minced 1-inch piece of ginger, grated 2 stalks lemongrass, bruised and cut into 2-inch pieces 3 Thai red chilies 2 tsp turmeric powder 2 tsp ground coriander 2 (14 oz) can coconut milk 1 tbsp fish sauce 2 tsp sugar 5 kaffir lime leaves (optional, for extra aroma) Zest and juice of 1 lime 1 tbsp - red curry paste Garnish: Fresh cilantro, red chilis, lime wedges, thai basil Instructions Prepare the Fish: Marinate the fish chunks with lime juice and salt for 10 minutes while preparing the other ingredients. Sauté the Aromatics: Heat vegetable oil in a large skillet or pot over medium heat. Add the onion and sauté for 3-4 minutes until softened. Stir in garlic, ginger, and lemongrass, cooking for another 1-2 minutes until fragrant. Add chilies, turmeric powder, and ground coriander, stirring to coat the mixture. Make the Curry Base: Pour in the coconut milk and stir well to combine. Add fish sauce, sugar, kaffir lime leaves, and lime zest. Bring to a simmer. Cook the Fish: Gently add the marinated fish chunks to the curry. Cover and simmer for 10 minutes, or until the fish is cooked through. Finish with Lime: Remove from heat and stir in lime juice. Adjust seasoning with more fish sauce or lime juice to taste. Serve: Ladle the curry into bowls and garnish with fresh cilantro, sliced red chili, and lime wedges. Serve hot with coconut rice. Calories per serving (estimated): Calories: ~350 Protein: ~28g Carbs: ~12g Fat: ~22g

This was an incredibly delicious dish. All family members were blown away. Thank you 🎉

Sweet Potato Turkey Sandwich: Low-Carb & Packed with Flavor! Ditch the bread and level up your sandwich game with this Okinawan-inspired Sweet Potato Turkey Sandwich! Purple sweet potatoes take center stage in this nutrient-packed, low-carb delight. Perfectly layered with turkey, cheese, and a burst of flavor from mustard, sriracha, and cranberry sauce, this sandwich is as colorful as it is delicious. Ingredients (Serves 4): • 5 medium sweet potatoes, thinly sliced • 2 cups shredded cheese (mozzarella + Mexican blend) • 8 slices turkey • 10 slices cheese • 2 tbsp mustard • 2 tbsp cranberry sauce • Sriracha, lettuce, tomatoes, pepperoncini (optional) • Oil, salt, and pepper to taste Instructions: 1. Sweet Potato Layers: • Preheat oven or air fryer to 380°F. • Layer shredded cheese, sweet potato slices, oil, salt, and pepper on a tray. • Repeat for 3 layers, ending with cheese. • Bake/air fry for 20 minutes. 2. Assemble: • Add mustard, cheese, turkey, and more cheese to one side. • Fold the other half of the potato layer over the fillings. • Bake/air fry for 5-10 more minutes until melted. 3. Finish: • Add tomatoes, lettuce, cranberry sauce, sriracha, and cream cheese if desired. Slice, serve warm, and enjoy a protein-packed, antioxidant-rich masterpiece! Calories per Serving: ~320 | Protein: ~25g | Carbs: ~18g | Fat: ~16g

Persimmons have a lot of sugar in them..

High-Protein Persimmon Bread: A Zero-Sugar Fall Treat! Looking for a cozy, fitness-friendly dessert? This High-Protein, Zero-Sugar Persimmon Bread is low-carb, packed with protein, and bursting with fall flavors. It’s the perfect way to enjoy ripe Hachiya persimmons while staying on track with your macros! Prep Time: 15 minutes Cook Time: 55 minutes Servings: 10 slices Macros (per serving): • Calories: 190 • Protein: 10g • Carbs: 10g (Net Carbs: 7g) • Fat: 11g Ingredients • 7 ripe Hachiya persimmons (pulp only, skin removed) • 6 large eggs • 1½ cups almond flour • 1¼ cups Greek yogurt • 1½ tsp baking powder • 1½ tsp cinnamon • ½ tsp salt • 2 tbsp coconut oil (melted) • 1½ tsp vanilla extract • 3 tbsp bourbon or whiskey (optional, for smoky depth) • ½ cup dried cranberries (unsweetened) Instructions 1. Prep the Persimmons: Blend the persimmon pulp until smooth. 2. Soak the Cranberries: If using bourbon, soak cranberries in it (or warm water) for 10 minutes. Drain before adding to the batter. 3. Mix the Wet Ingredients: In a large bowl, whisk together the persimmon pulp, eggs, Greek yogurt, coconut oil, vanilla extract, and bourbon (if using). 4. Combine the Dry Ingredients: In a separate bowl, mix almond flour, baking powder, cinnamon, and salt. Gradually fold the dry mixture into the wet ingredients until smooth. 5. Add Cranberries: Gently fold in the soaked cranberries. 6. Pour & Decorate: Pour the batter into a greased or lined loaf pan. Top with additional cranberries or pumpkin seeds for a festive look. 7. Bake: Bake at 350°F (175°C) for 50-55 minutes, or until a toothpick inserted in the center comes out clean. 8. Cool & Serve: Let the bread cool completely before slicing. Enjoy it as a snack, dessert, or post-workout treat! Pro Tip: This bread freezes well-perfect for meal prep! Slice, wrap individually, and freeze for grab-and-go snacks. Give it a try and let me know in the comments how it turned out! Don’t forget to like, subscribe, and share for more healthy and creative recipes! 🍂💪

Turkey Tortilla Soup - Episode 2: Thanksgiving Leftovers Makeover! Got leftover turkey sitting in the fridge, looking lonely? 🦃 Don’t let it go to waste! Turn it into this warm, cozy, and colorful Turkey Tortilla Soup-your new post-Thanksgiving tradition. It’s ready in just 30 minutes using the Instant Pot, but you can go old-school with a stovetop too. Bonus: Use those turkey bones and carcass to make this soup extra hearty and flavorful! Ingredients (4 servings): • 1 onion, chopped • 3 garlic cloves, minced • 2 bell peppers, chopped • 1 can (14 oz) black beans, drained & rinsed • 1 cup frozen corn • 2 cups leftover turkey, chopped (plus carcass for broth) • 1 can (14 oz) diced tomatoes • 3 tbsp tomato paste • Juice of 1 lime • 4 cups chicken broth • Spices: 1 tsp paprika, 1 tsp cumin, 1 tsp chili powder, salt & pepper to taste • Oil for sautéing Toppings: Lime wedges, jalapeño slices, fresh cilantro, sour cream, tortilla chips, shredded Mexican cheese, avocado. Instructions: 1. Sauté: Heat oil in the Instant Pot on “Sauté” mode. Cook onions, garlic, and bell peppers until soft. 2. Build the Base: Add black beans, corn, tomatoes, tomato paste, spices, and turkey. Pour in chicken broth. 3. Pressure Cook: Toss in the turkey carcass (optional but recommended for rich flavor). Seal the Instant Pot and cook on high pressure for 10 minutes. Quick release when done. 4. Finish: Remove the carcass, stir in lime juice, and season to taste. Serve hot with your favorite toppings! 🥑🧀 Macros per Serving: • Calories: 320 • Protein: 25g • Carbs: 28g • Fats: 12g • Fiber: 7g Tip: Customize with toppings like avocado and cheese for extra flavor, but remember to adjust the macros! This hearty, high-protein soup keeps you warm and your macros on track! #TurkeyTortillaSoup #ThanksgivingLeftovers #InstantPotRecipes #SoupSeason #ComfortFood #FamilyFavorite #EasyDinner #MealPrep #FoodieLife

Persimmon Tiramisu Twist: Sweet, Light, and (Almost) Guilt-Free! Craving a tiramisu that won’t crush your macros? Meet the Persimmon Tiramisu Twist-a creative, lower-sugar take on the classic dessert. With silky layers of ripe Hachiya persimmons, mascarpone, and coffee-dunked graham cookies, this indulgence is surprisingly light and oh-so-satisfying! Perfect for when life hands you persimmons. Prep Time: 15 minutes Servings: 2 Calories per Serving: 280 | Protein: 5g | Carbs: 35g | Fats: 14g | Fiber: 5g Ingredients: • 3 ripe Hachiya persimmons • 1 tbsp cocoa powder • ½ cup mascarpone cheese • ¼ cup cream cheese • Condensed milk (to taste) • 1 tsp vanilla extract • 6 honey graham cookies • 1 serving strong coffee Instructions: 1. Persimmon Purée Magic: Blend ripe persimmons with cocoa powder until smooth. 2. Creamy Layer: Mix mascarpone, cream cheese, condensed milk, and vanilla. Adjust sweetness to your liking. 3. Layer Like a Pro: Briefly dip each graham cookie in coffee. In a glass, layer cookie, cream mixture, and persimmon purée. Repeat, finishing with a cream layer. 4. Chill & Thrill: Refrigerate for at least an hour. Dust with cocoa powder before serving. Pro Tip: Stir in Greek yogurt for an extra protein boost! Enjoy this guilt-free indulgence and subscribe for more healthy dessert twists! #PersimmonTiramisu #HealthyDessert #LowSugarTiramisu #EasyRecipes #FoodieHeaven #LightIndulgence #DessertIdeas #MacroFriendly

Leftover Turkey Mashed Potato Crunch Balls (AKA: Leftovers Gone Glam) Don’t settle for boring reheated leftovers! Take that leftover turkey, mashed potatoes, and cranberry sauce and transform them into crispy, golden bliss bombs. These low-carb, high-protein delights are ready in 30 minutes and might just outshine Thanksgiving dinner! Perfect for post-holiday cravings or impressing your family with some leftover magic. Makes: 15 balls Time: 30 minutes Calories per ball: 150 | Protein: 9g | Carbs: 12g | Fat: 6g Ingredients: • 2 cups cooked turkey, shredded • 4 cups mashed potatoes • 1 cup cranberry sauce • 1 cup shredded cheese (your favorite kind) • 2 eggs, beaten • 2 cups panko crumbs • Oil spray Directions: 1. Scoop and Hollow: Grab an ice cream scoop and take about 2 tablespoons of mashed potatoes. Create a small cavity inside using your hands or a spoon. 2. Stuff It Good: Fill the hollow with shredded turkey, cranberry sauce, and cheese. Seal it with more mashed potato and shape it into a ball. 3. Coat and Prep: Dip each ball into the beaten eggs, then roll in panko crumbs until fully coated. Lightly spray with oil. 4. Air Fry Magic: Air fry at 380°F for 22-25 minutes, flipping halfway through, until golden and crispy. No air fryer? Pan-fry in a skillet with a bit of oil until golden brown. Chef’s Tip: Get creative with fillings! Swap in ham or toss in some green beans. Your fridge, your rules-make those leftovers shine!

What is the temperature in the air fryer ?

What is the temperature in the air fryer ?

Yes But stop heating salat up guy.. pls. It becomes toxic/poisenes.

Protein-Packed Ratatouille Cozy, colorful, and full of flavor-this ratatouille takes the classic veggie casserole up a notch with a protein boost! Perfect as a full meal or a stunning side for your next fall or Thanksgiving table. Packed with fresh veggies, hearty beans, and savory Argentinian sausage, it’s the ultimate comfort dish. And hey, feel free to get creative with what’s in your fridge. This is just inspiration! Ingredients (Serves 10): • 1 Onion (chopped) • 4 Garlic cloves (minced) • 2 Eggplants (small cubes) • 1 Jalapeño (chopped) • 1 Bell Pepper (chopped) • 2 Zucchinis (chopped) • 2 cans Beans (pinto & white, or your choice) • 4 Argentinian sausages (sliced) • 1 can (14 oz) Diced Tomatoes • 1 can (28 oz) San Marzano Tomatoes • Seasonings: Salt, pepper, thyme, sage, and a generous dash of cumin (my favorite spice!) • Fresh basil for topping • Oil for sautéing • Polenta (Trader Joe’s brand recommended) Instructions: 1. In a large pot, heat oil and sauté onions. 2. Add garlic, cook for a few minutes, then add eggplant. Sauté until soft (about 10 minutes). 3. Stir in the remaining veggies, beans, sausage, and both types of tomatoes. Bring to a boil. 4. Reduce heat to low, cover, and simmer for 30 minutes. 5. Serve warm with creamy polenta on the side. ✨ A cozy, protein-packed twist on a classic. Adjust as you like, and don’t forget to sprinkle fresh basil on top! #Ratatouille #ProteinBoost #FallCooking #ThanksgivingSides #ComfortFood

High Protein Low Carb Breakfast Burrito 🌯💪 Perfect for meal prep, freezer-friendly, and packed with flavor! This recipe makes 10 burritos using a 10x14” pan. Great with sour cream and spicy salsa! Ingredients (10 servings): • 7 potatoes (boiled, Instant Pot: 10 min manual setting) • 2 bell peppers (sliced) • 1 cup cherry tomatoes (sliced) • 3 cups arugula • 1 lb ground beef (seasoned with 1 tsp salt, ½ tsp pepper, and cumin) • 2 cups shredded Mexican cheese • 6 eggs (beaten and seasoned) • Olive oil • 10 low-carb tortillas Instructions: 1. Prep the Potatoes: • Boil potatoes (Instant Pot: 10 min on manual). • Oil a 10x14” baking dish. 2. Assemble the Layers: • Slice boiled potatoes into small cubes. Place half in the baking dish. • Layer bell peppers and tomatoes. Season with salt and pepper. • Add arugula and seasoned ground beef. • Top with remaining potatoes and veggies. • Pour beaten egg mixture over everything, then sprinkle with shredded cheese. 3. Bake & Roll: • Bake at 380°F for 30-35 min. • Slice into equal portions. Place each portion inside a tortilla and roll it up like a burrito. 4. Grill & Enjoy: • Grill burritos on an oiled skillet until golden on both sides. • Slice in half and serve with sour cream and salsa. #MealPrep #BreakfastBurrito #HighProtein #LowCarb #HealthyBreakfast #Foodie #FoodTok #FitnessMeals #BurritoLove #EasyRecipes

That’s cauliflower

This soup is so easy, even your blender will thank you. Officially crowned my favorite soup of the season! Minimal prep, maximum comfort. Perfect for cozy nights, post-workout fuel, or just impressing your taste buds. Ingredients: (Serves 4) • Leeks: 2, thinly sliced • Garlic: 4 cloves, minced • Oil: For sautéing • Cauliflower: 1 head, chopped • Butter Chicken Seasoning: 1 ½ tbsp (or get adventurous with curry seasoning!) • Salt, Pepper, Chili Flakes: To taste • Chicken Broth: 4 cups (Vegetarian? Swap in veggie broth) • Hot Water: As needed for desired consistency • Lemon: 1, juiced • Greek Yogurt: 1 ½ cups Optional Toppings (But Highly Recommended!): Grilled cheese croutons, grilled thyme, extra virgin olive oil, balsamic glaze. Instructions: 1. Sauté: Heat oil in a large pot. Add sliced leeks and minced garlic. Cook until soft and fragrant (about 5 minutes). Toss in the chopped cauliflower and cook a bit more. Add butter chicken seasoning (or curry), salt, pepper, and chili flakes. 2. Broth: Pour in the chicken (or veggie) broth and add hot water to cover the veggies. Bring to a boil, then simmer until the broccoli is tender (15-20 minutes). 3. Blend: Stir in Greek yogurt and lemon juice. Use an immersion blender directly in the pot (or transfer to a regular blender) and puree until silky smooth. Topping Time! Pour into bowls and go wild-grilled cheese croutons, fresh thyme, a drizzle of olive oil, or fancy balsamic glaze. Nutritional Info (Per Serving): • Calories: 180 (without toppings) • Protein: 10g • Mood Boost: 100% (because, soup) This cozy bowl of broccoli bliss is ready in under 30 minutes! Comfort food that’s healthy, delicious, and perfect for warming up post-workout. 🎥 Subscribe for more easy, high-protein recipes! 🔔 Hit the bell for notifications, and let me know in the comments if you try this one out!

Cabbage Rolls (Golybcy, Galabki, You Name It) These low-carb, high-protein cabbage rolls are the ultimate comfort food! Perfect for meal prep, freezing, or just devouring right out of the pot. Ingredients (Makes 32 Rolls): For the Cabbage: • 1 large head of cabbage For the Stuffing: • 2 lbs ground beef • 2½ cups rice (soaked in hot water for 15 minutes, then rinsed) • 1 cup parsley, chopped • 6 cloves garlic, minced • 1 large onion, chopped • 2 tsp each: salt, pepper, paprika, cumin • 3-4 tbsp olive oil • ½ cup tomato paste For the Sauce: • 1 onion, chopped • 5 cloves garlic, minced • 1 cup tomato paste • 1 can (14 oz) diced tomatoes • 1 can (28 oz) San Marzano tomatoes • Salt, pepper, Italian seasoning (to taste) • Oil for sautéing • Hot water (enough to cover the rolls) For Topping: • Parsley or dill, chopped • Sour cream Instructions: 1. Prep the Cabbage: • Boil a large pot of water. Core the cabbage and peel off the leaves. Blanch them for 2-3 minutes until soft. Cool and trim the thick stems if needed. 2. Make the Stuffing: • In a large bowl, mix ground beef, soaked rice, parsley, garlic, onion, seasonings, olive oil, and tomato paste. 3. Roll It Up: • Place 2 tablespoons of filling on a cabbage leaf. Fold in the sides and roll tightly like a burrito. 4. Cook the Sauce: • Sauté onion and garlic in oil. Add tomato paste, diced tomatoes, San Marzano tomatoes, and seasonings. Simmer for 10 minutes. 5. Assemble and Cook: • Layer cabbage rolls in the sauce. Add hot water to cover and simmer on low heat for 1 hour. 6. Serve: • Top with parsley or dill and a dollop of sour cream. Nutrition (Per Roll): • Calories: ~85 • Protein: ~7g Enjoy these guilt-free rolls for dinner, meal prep, or whenever comfort food cravings hit!