Month: May 2016

Healthy Orange Chicken

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I know when the average person hears orange chicken, they immediately think about Chinese food. This is not a chinese food recipe lol. This is a simple fresh and healthy recipe. Perfect for your meal preps for the week.

Ingredients

3 chicken leg quarters

4 small navel oranges

2 lemons

2 Tbsp of blown sugar

1/4 cup of virgin olive oil

3 springs of fresh thyme

2 springs of fresh rosemary

3 tbsp of mince garlic

4 TBSP of light soy sauce

salt

black pepper

paprika

garlic powder

ginger powder

 

 

Score chicken ( 3 slices into chicken) Season chicken with above seasonings, squeeze 1 lemon and 1 orange over the chicken. Cover and marinate in the fridge for 30 minutes.

In a pan heat up oil. Add in fresh herbs, garlic, and sliced up lemon, fry for 30 seconds to infuse the oil.

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Add in chicken Rib cage down. Maintain your heat on medium high. Squeeze in 2 Navel oranges on top of chicken. Place oranges face down in pan.  Cook on each side for 6 minutes and then flip.

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At the 20 minute mark pour in the brown sugar on top of the chicken and the soy sauce . Continue to flip after every 6 minute mark. After 3o-45 minutes the chicken should be done. Once done squeeze the last orange on top of the chicken and top with chopped green onions to garnish. Serve with asparagus and Sweet potato.

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Plantain Egg Stew Muffins

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Being from Nigeria, plantains made with eggs and tomatoes is a standard meal for breakfast. I was thinking how can I have the same meal but on the go and more healthy. Thats when plantain muffins came to mind. To my fellow Nigerians its like have plantain and egg stew in one bite. So if your looking for some more meal prep ideas this will be perfect for you. I hope you enjoy my creation as much as I do. Lets go on a tasteful ride.

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Ingredients

1 ripe plantain

4 eggs

1 tomato (chopped)

1/2 of a small onion (chopped)

Pan non stick spray

cupcake pan

1/ tsp of salt

1/2 tsp of black pepper

1/2 garlic powder

1/2 cayenne pepper

1tbsp of coconut oil

1 Habanero (minced)

Preheat oven to 350 degrees

Cut plantain into 1/2 inch pieces. Season with a little salt. Heat up a coconut oil in a frying pan. Sear on one side for 3 minutes each and remove from heat.

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Spray cupcake pan with PAM. Take 2 pieces of plantains and mash  (using fingers) into bottom of an individual cupcake space. Making sure to cover the bottom.( See picture below) You should have about 5-6 cups.

Mix eggs, tomatoes, onions, habanero and above spices.

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Using a measuring cup pour in egg mixture into each cup, filling it about 3/4 full *

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Place in oven and bake for 16- 20 mins. Checking periodically, by poking the middle with a toothpick to see if its fully done.

When done allow to cool and Enjoy

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Spicy Coconut Shrimp and Lobster

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Have you ever wondered what to do with left over coconut milk? Make coconut shrimp and lobster. I love seafood and anything that has to do with coconut. So i knew that this meal would be so yummy. Hope you enjoy this recipe. #Fitfamapproved

Ingredients

1 lb of shrimp

1-2 lobster tails

1/2 cup of light coconut milk

fresh cilantro

1/4 cup of coconut oil

1 onion chopped

3 tbsp of minced garlic

1/4 tsp of cumin

1 tbsp of cayenne pepper

2 tomatoes chopped

1 tsp of black pepper

1 tsp of garlic powder

1tsp ginger

1/4 cup chopped fresh parsley

1 harbanero

Preseason your shrimp and lobster with salt,pepper, garlic powder, cajun seasoning, and ginger powder. Place aside

In a large frying pan, heat up the oil. Add in the onions, habanero, and tomatoes to cook for about 3-5 minutes. Add the minced garlic and stir, continue to cook for additional 2 minutes. Add in above measured seasonings .

Add in Shrimp and Lobster (shell up). Also add in chopped in parsley. Continue to cook for 3 minutes.

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Next add in coconut milk. Mix and continue to cook for an additional 3 minuets while turning the shells.

Remove from heat, stir in chopped cilantro and serve with brown rice. Enjoy!

 

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Curry Crab (Indian Style )

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After spending 2 years living in the Caribbean , I was exposed to an eclectic array of food and culture. One type of food that I fell in love with was Indian food. I would always ask tips from my Indian friends in Medical school. From the curry goat to the butter chicken, everything was great. I was inspired to make this meal after watching one of my friends snaps, Manuj. Made it #fitfamapproved.

I used fennel seed, cumin seeds, cilantro, curry turmeric, and lite coconut milk.

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Waffle Benedict

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My cousin came in from out of the country. I wanted to make her something that was sweet and savory. A waffle Benedict was the right choice. Cinnamon waffles with a homemade strawberry glaze, topped with smoked ham and a perfect hollandaise, this meal was so delightful. My benedict recipe is already posted on the blog. Below is how to make the homemade strawberry glaze.

Glaze

1 cup of strawberries

1 tbsp of brown sugar

1/2 tsp of nutmeg

1/2 tsp of cinnamon

Blend strawberries with 3 tbsp of water. Strain strawberry mixture into a pot, two times. Begin to bring strawberries to a boil, add in spices and sugar. Continue to boil on medium low heat for 5 minutes. Top on top of your waffle and enjoy

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