Protein Honey Garlic Steak

Ingredients::

1 TBSP      Garlic Powder

1 TBSP      Onion Powder

1 TBSP       Smoked Paprika

1 TBSP       Ground Pepper

1/2 TBSP    Salt

1/2 TBSP     Dried parsley

Tri tip steak cubed

Mix above ingredients in a bowl then coat cubed steak

In a fry pan heat:

Olive oil

Place cubed steak in hot oil cook each side 3-4 min when all meets is cooked remove from pan and set aside.

For sauce add to hot pan with juices:

8 oz whipped cream cheese

1/3 cup canned milk

1 Cup shredded Parmesan cheese 

Serve over cooked noodles

Cottage cheese protein pancakes

 Cottage cheese Protein Pancakes

1/2 cup cottage cheese blended smooth

1/3 cup milk

2 eggs

1 TBSP melted butter

1 TBSP maple syrup

1/2 cup coconut flour 

1/2 cup oat flour

1 1/2 tsp baking powder

1 TBSP egg white protein

Add ins optional:

1/2 ripe smashed banana

Blueberries

1/4 cup crushed pineapple

Chocolate chips

Combine all and scoop thick dough onto hot griddle flip to mother side when bottom is browned.

 Greek Yogurt Sauce Chicken

INGREDIENTS

• 4 boneless + skinless chicken breasts
• 1/2 cup milk
• 3/4 cup Greek yogurt (or mayo or sour cream)
• 3/4 cup grated parmesan cheese (divided)
• 1 tsp salt
• 3/4 tsp each: garlic powder, onion powder + paprika
• black pepper to taste
• Optional Garnish: kale+  bell pepper slices add before baking

Instructions

• Slice each chicken breasts into two strips (3 strips if they are big pieces). Place them in a bowl and cover them with the milk. Marinate for at least 30 minutes or overnight (covered and in your fridge).
• Preheat your oven to 375°F.
• In a small bowl, combine the yogurt, half the grated parmesan and the spices (salt, garlic powder, onion powder, paprika and pepper to taste). Transfer your chicken pieces to a 9×13" baking dish. Season the chicken with salt to taste. Spread the yogurt mixture on top of the chicken pieces evenly. Sprinkle the remainder of the grated parm evenly on top and then sprinkle a little more paprika on top. Bake for 40 minutes and then broil for a few mintues to get some color.

Fry pan Garlic Honey Chicken with Macaroni and Cheese

4 large chicken breasts cubed

Season with and then Fry in hot pan with butter 5 min on each side til browned

Olive oil drizzled

1 TBSP Garlic powder

1 TBSP black pepper

1 TBSP smoked paprika

1/2 TBSP salt

1/2 TBSP crushed red pepper

On e browned add 

1 TBSP butter 

Drizzle with honey 

Drizzle without even oil

Sprinkle on parsley flakes

FOR THE MAC AND CHEESE 

Remove chicken from pan then add in the pan and saute 2 min

1 TBSP Garlic minced

Then add and stir til smooth

1 1/4 cup milk

8 oz softened and whd cream cheese

Then stir in til melted

1 Cup shredded cheddar cheese

Repeat seasonings from chicken but add

1/2 TBSP Nutmeg

Biol noodles for 7 minutes and drain then add to cheese sauce, stir.

 Crispy Smashed Potato Salad

Ingredients

• 2 lbs baby potatoes, scrubbed
• 1 tbs olive oil
• salt and pepper to taste

Salad:

• 3/4 cup Greek yogurt
• 1/2 cup kewpie mayo
• 2 tsp Dijon mustard
• 1/2 large lemon, juiced
• 2 tsp red wine vinegar
• 1 large garlic clove, minced
• 1/4 cup fresh dill, chopped
• 1/4 cup fresh parsley, chopped
• 1 medium cucumber, seeded + fine chop

Instructions

Potatoes:

• Preheat your oven to 425℉. Line an XL baking sheet with parchment paper.
• Boil your potatoes for 7 minutes or until fork tender. Dry and transfer to your baking sheet. Use the back of a glass to smash them down flat. Brush them with olive oil and season with salt and pepper to taste. Roast for 50 minutes to 1 hour or until golden brown and crispy!
• Save some crispy brown potato bits on the side for garnish.