Air Fryer Garlic and Parm Green Bean Fries
INGREDIENTS:
450g fresh green beans
1 cup (80g) panko bread crumbs
½ (50g) cup parm cheese
1 tbs garlic powder
2 eggs
DIRECTIONS:
Rinse green beans
Whisk eggs and dip green beans in eggs
Mix together parm cheese, panko bread crumbs and garlic powder
After dipping the beans in eggs, dip green beans in panko mix coat the green beans well - this part can get messy!
Place in air fryer on 390F/195C for 5 minutes or until golden brown.
Sprinkle with additional parm cheese
Serve with a spicy mayo as dip (light mayo and sriracha) or mix it up your own favourite dip!
Makes 6 serving
Nutrition:
Cals: 152 calories
Protein: 8g
Carbs: 21g
Fiber: 3g
Fat: 4g
Grilled Vegetable Orzo with Smash Feta Vinaigrette
INGREDIENTS:
300g dry orzo pasta
450g mixed mushrooms
1 cup broccoli florets
1 cup cauliflower florets
2 bell peppers, chopped
4 green onions
1 medium zucchini squash, cut into rounds or spears
olive oil for drizzling
balsamic vinegar for drizzling
salt, pepper and garlic powder for sprinkling
fresh herbs, like dill and chives, for serving
SMASHED FETA VINAIGRETTE
3 tablespoons red wine vinegar
2 tablespoons freshly squeezed lemon juice
2 tablespoons fresh chopped dill
2 tablespoons fresh chopped chives
2 teaspoons (10mls) honey
salt and pepper
⅓ cup (50g) crumbled feta cheese
½ cup (100g) extra virgin olive oil
DIRECTIONS:
Preheat the grill to high.
Make the dressing first - In a bowl, whisk together the vinegar, lemon juice, honey, salt, pepper, herbs and feta. Use a spoon or whisk to smash some of the feta into the mixture. Whisk the olive oil into the dressing until combined. You can make this ahead of time and store it in the fridge. It will separate but whisking or shaking will bring it back together.
Bring a pot of salted water to a boil and cook the orzo according to the package directions - usually around 8 minutes for al dente. If the orzo is finished before everything else is, toss with a spoonful of olive oil so the pasta doesn’t stick together. Grill the vegetables while the water boils and orzo cooks.
Place the vegetables on the grill. Cook for 10 to 15 minutes total, tossing and turning some of the vegetables every few minutes. The length of time will depend on how small you cut your vegetables, so keep an eye on them. I check every 5 minutes or so.
Once the vegetables are done, toss them in a large bowl with the orzo. Pout the feta vinaigrette on top and toss. You can add in extra feta, fresh dill or chives if you wish. Either serve immediately, or store in the fridge until you serve.
Feel free to add in additional protein such as grilled chicken, steak, or shrimp!
Makes 7 servings
Nutrition:
Cals: 386 calories
Protein: 13g
Carbs: 48g
Fiber: 10g
Fat: 20g
Tangy Broccoli and Cauliflower (Air Fryer)
This tangy broccoli and cauliflower is the perfect way to switch up your veggies. These are flavour packed without tons of extra calories. Try these for your next family get together or serve with your favourite protein and starch for a new dinner idea.
INGREDIENTS:
230g (1.5 cups) of broccoli (chopped)
230g (1.5 cups) of cauliflower (chopped)
3 tbsp apple cider vinegar
1 tbsp olive oil
3/4 tsp salt
1 tsp fresh parsley
1/2 tsp pepper
1/4 tsp chili flakes
DIRECTIONS:
In a bowl, mix the apple cider vinegar, olive oil and seasoning to create a sauce.
Toss the chopped broccoli and cauliflower in half of the sauce.
Cook in the air fryer at 350F/175C for 12 minutes. If using an oven, 425F/220C for 25 minutes.
When the vegetables are done cooked, toss is the remaining sauce and serve.
Makes 2 servings
Nutrition:
Cals: 128 calories
Protein: 5g
Carbs: 14g
Fiber: 6g
Fat: 7.5g
Spaghetti Squash Fritters
Pancakes come in all different forms - fully, protein, potato, and now - spaghetti squash! These fritters can be a delicious low-fat meal or snack to keep you going through the day.
These are easy to make and store for meal prep, heat them up and top with some greek yogurt for added protein.
INGREDIENTS:
1 medium spaghetti squash (530g)
1 cup (250ml) egg whites
1 teaspoon garlic powder
3 tablespoons chopped fresh parsley or 1 teaspoon dried parsley
1/2 teaspoon coarse, kosher salt
Pinch of black pepper
1/2 cup panko bread crumbs
1/2 cup freshly grated Parmesan cheese
1/2 cup all-purpose or whole wheat flour
DIRECTIONS:
For the spaghetti squash, slice it in half lengthwise, scoop out the seeds, piercing the back of the spaghetti squash a handful of times with a fork or knife, and then season the inside with salt and pepper. Wrap completely with tin foil, and bake in the oven for 30-40 minutes at 425F, or until you can begin to pull the squash apart easily with a fork.
Scrape out the tender, cooked strands of spaghetti squash when it is cool enough to handle. Measure 530g into a medium bowl. Let the squash cool to room temperature.
Once cooled, add the remaining ingredients: egg white, flour, bread crumbs, parmesan cheese, parsley, garlic powder, and salt and pepper to taste. Combine thoroughly.
Heating a large pan on medium/high heat, add your olive oil. When it's hot enough and the oil begins to shimmer, using a 1/4 cup, measure out your squash batter and portion out your fritters onto the pan. Use a fork to press down and make a more even shape - not too thin though! Wait a couple of minutes until the one side is browned and then flip to finish the opposite side.
Serve warm, topped with greek yogurt and garnished with parsley.
Makes 9 servings
Nutrition:
Cals: 104 calories
Protein: 6g
Carbs: 15g
Fat: 2g
Smashed Potatoes with Bacon Vinaigrette
Have your bacon and potatoes, just with a macro-friendlier twist!
Ingredients
2 pounds baby Yukon gold potatoes
1 tablespoon kosher salt, plus more to season
4 tbsp extra virgin olive oil
2 teaspoons onion powder
1-2 cloves garlic, minced or grated
freshly cracked black pepper
2-3 slices thick cut bacon, chopped
2 tablespoons champagne or white wine vinegar
2 teaspoons honey
fresh chopped chives
2 tbsp plain Greek yogurt for serving
Directions
1. Preheat the oven to 450 degrees F. Boil the potatoes in a large pot with the salt then reduce to a simmer for 15 minutes, until the potatoes are fork-tender. Drain the potatoes and transfer to a rimmed baking sheet, let cool slightly.
2. Place another rimmed baking sheet on top of the potatoes, then push down firmly to smash them. Alternately, use the bottom of a mug to smash each one individually. Toss the potatoes with 2 tbsps olive oil, onion powder, garlic, and season with salt and pepper, lightly breaking the potatoes as you toss. Transfer to the oven and roast for 30-35 minutes, tossing halfway through, until the potatoes are crisp and golden brown.
3. In a skillet, cook the bacon until crispy. Drain off all but 1 tablespoon of bacon grease. Let the skillet cool slightly, then add 2 tablespoons olive oil, the vinegar, honey, and a pinch each of salt and pepper.
4. Toss the potatoes with the warm vinaigrette. Serve with yogurt, fresh chopped chives, and flaky salt.
Serves 6
Macros: Calories 200 // Fat 12g // Carbohydrate 17g // Protein 5g // Fibre 1g
Zucchini Patties
Perfect for breakfast, lunch, and/or dinner. This fun dish will serve you plenty of fiber, protein and spiciness! (To your liking of course.)
Perfect for breakfast, lunch, and/or dinner. This fun dish will serve you plenty of fiber, protein and spiciness! (To your liking of course.)
INGREDIENTS:
2 full eggs (can sub with egg whites for lower fat)
680g of zucchini (approx. 3 medium)
1 tsp salt
2 tsp garlic powder
A sprinkle of cayenne pepper
1/4 cup of all purpose flour
30g (1/4 cup) shredded parmesan cheese (sub for 2 tbsp nutritional yeast)
1/2 tablespoon of olive oil for cooking
DIRECTIONS:
Grate zucchini on a cheese grater to get the "hash" look
Sprinkle salt on the zucchini and let it sit in a colander for 10 minutes for excess liquid to drain
Take a tea towel, wrap up the grated zucchini and squeeze over top of sink to get as much water out as possible. This is to prevent your patties in becoming soggy.
Mix the grated zucchini with the eggs in a large bowl.
Add the flour and parmesan cheese and mix until the mixture reaches a paste like substance.
Sprinkle as much or as little cayenne pepper you desire into the mix.
Dribble the olive oil into a pan over medium heat on the stove.
Pour some mixture into the pan to create a mini pattie shape. Let cook until both sides look golden brown, but not burnt.
Repeat number 7 until all mixture is gone.
Serve with Tabasco sauce or Frank's Red Hot.
Makes 5 patties
Nutrition (per pattie):
Cals: 97 calories
Protein: 6g
Carbs: 10g
Fiber: 1.5g
Fat: 4g
To make this dish into a complete meal, serve with 150g of chicken breast to boost the calories by 180, protein by 34g and fat by 4g.