Tag: fitfam

Curry Chicken

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After living on an island for 2 years, I better know how to make some Caribbean style curry chicken . Enjoy my recipe !

Ingredients:

  • 2-3 lbs of chicken
  • 1 green bell pepper and 1 red bell pepper
  • 1 bunch of green onions
  • 1 yellow onion
  • vegetable oil
  • 3 carrot springs
  • 4 medium potatoes
  • 2 habanero
  • 2 tbsp of minced garlic
  • Seasonings
    • thyme
    • paprika
    • Curry powder
    • garlic powder
    • ginger powder
    • black pepper
    • all spice
    • knoor
    • onion powder
    • 4 bay leafs
  • fresh thyme springs (extra)

Process

Wash and chop up all vegetables and place aside. Wash chicken, pat dry with paper towel. Drizzle a small amount of oil across chicken, season with above seasoning generously . Marinate in refrigerator for at least 30 minutes. In non stick pot pour enough oil that will cover the bottom of the pot, turn heat to medium- high . Pour in 1.5 tbsp of curry. Begin to fry your curry for 2 minutes . Next add in the chopped onions, peppers, green onions, minced garlic, and habanero. Allow to fry for 5 minutes while stirring. Next add in seasoned chicken, allow to sear for 3 minutes. Add 1c of water just enough to reach the top of the chicken . Pour in chopped potatoes/ carrots. Cover pot allow to cook on medium for 20 minutes until Chicken is done.

** if sauce is to thin you can mix some of the sauce with 2-3 tablespoons of corn starch

Keto Shrimp and Cauliflower Grits

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Shrimp And cauliflower grits đŸ”„đŸ”„ In honor of black history month @keto4thekulture is profiling different meals that reflect our culture, in the keto way. My contribution was making and old time classic shrimp and grits, but with Nigerian fusion, using Suya shrimp. And of course cauliflower as the grits base!

Ingredients

1 package of Birds eye view frozen Mashed Cauliflower (12 oz) (sour cream and chives)

1 lb of large raw shrimp

3-4 pieces of bacon

1/2 c heavy whipping cream

1/4 c chicken stock

3 springs of green onions (chopped)

1 tbsp of Worcestershire sauce

2 tbsp of lemon juice

1/2 yellow onion chopped

1 tbs of mince garlic

1 tbs of butter

1/2 cup of Parmesan shredded cheese

1/3 c sharp cheddar cheese

Cajun seasoning

Prep

Begin by seasoning the shrimp with Tony’s ( or an Cajun seasoning), black pepper, and salt. Set aside to marinate while you prepare the onions.

Follow the instructions on the package of the frozen cauliflower, and set aside.

Lets start Cooking !

Start frying bacon in pan until done, remove the bacon and set aside.

Leave the oil in the pan, maintain the heat level on med-low, add in the butter.

Next add in the shrimp and the yellow onions, half of the green onion

Cook for 3-5 minutes while flipping sides, remove from the pan.

Next, de-glaze your pan by adding in the chicken stock and lemon juice. (Stir)

Add in the Worcester sauce and the heavy whipping cream

And lastly add in the Parmesan cheese.

Stir slowly while allowing the sauce to simmer on low for 3 minutes, set aside.

Combine in a separate bowl your cauliflower, cheddar cheese, 1/2 tbsp of butter.

Mix well

Plate your food, cauliflower grits first, then shrimp and the sauce. Lastly top with chopped bacon and green onions

Enjoy

 

 

 

 

 

Low Carb Scotch Egg 

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So I’ve recently started the keto diet. The keto diet is a very low carb diet/high fat diet, that turns the body in a fat burning machine. This recipe is so yummy and only has zero grams of carbohydrates per Scotch egg.

Ingredients

5 boiled eggs

1 package of breakfast sausage

Thyme

Rosemary

Preheat your oven to 350 F

Season your sausage with above herbs.

Take a handful amount and flatten with a roller or hands .

Take the flattened sausage and cover 1 egg.


Continue to do this process.

Place on an oiled baking pan. Bake for 15- 20 until done.

Cauliflower Jollof Rice

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In honor of World Diabetes Day,  I present to you Cauliflower Jollof Rice. November 14, is when we celebrate World Diabetes day. Did you know that 40,815 people died in Nigeria due to diabetes, last year.  When I saw a fellow food blogger (Afrolems) and a couple of other Nigerian Food bloggers putting together healthy recipes, I knew I had to join. Diabetes touches home for me, because my Grandfather passed away from complications from Diabetes, and my Mother has Diabetes, which puts me at double risk. So when coming up with a recipe I thought about what majority of Nigerians love to eat, rice. We love rice to the moon and back. Unfortunately rice is very high in carbs and sugar. So a great substitute would be Cauliflower rice. Still made the authentic way, with so much flavor, it’s hard to tell the difference.Topped with baked sardines and asparagus . Try this healthy recipe today. This recipe is also in honor of my late Grandfather Richard Onyemulukwe.

Ingredients 

1 medium cauliflower

1/2 medium size red bell pepper

2 small tomatoes

thumb size piece of ginger

1/2 chopped medium yellow onion

1 -2 habanero

3 tbsp of coconut oil

1 tsp salt (adjust as needed)

1 maggi

2 tsp nutmeg

1 tsp white pepper

1 tsp of curry powder

1 tsp Cameroonian pepper

2 tbsp of tomato paste

2 bay leaf

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Directions:

First blend the cauliflower in a food processor or blender into a chunky rice like texture (seen below).

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Blend the tomatoes, red bell pepper, habaneros.

In a pan with coconut oil , begin to fry chopped onions and tomato paste until onions are translucent. (3-5 minutes medium- high heat)

Add in blended tomato/pepper mixture.

Add in all seasonings and bay leaf.

Continue to fry for the next 7- 12 minutes until thickened, stirring occasionally.

Add in cauliflower rice and stir. Lower heat to low continue to simmer for 4-7 minutes.

Enjoy.

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Sweet Potato Lasagna

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Lasagna, o how we love lasagna. But if you are watching your weight, eating lasagna more that once in a week is a bad idea. That’s why I hopped on the challenge when one of my followers asked me for a healthy lasagna recipe. Sweet potato, is loaded with nutrients and is a perfect substitute for pasta. I also replaced ricotta cheese with cottage cheese, so good. I hope you enjoy this healthy recipe

Ingredients :

1-2 large sweet potato

1 -2 lbs of ground turkey

1 large can of tomato sauce

bunch of fresh parsley

bunch of fresh basil

1 yellow onion

1 small red bell pepper

1 small green bell pepper

2 cups of cottage cheese

1 egg

salt

black pepper

2 cups of chopped kale

italian seasoning

2 tbsp of minced garlic

2 cups of low fat mozzarella

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First preheat your oven to 365 degrees.

Next begin to slice your sweet potatoes into thin uniform slices or use a mandolin slicer. Chop up all your onions,peppers and set aside.

In a bowl season the the ground turkey breast with salt, pepper, italian seasoning, garlic and onion pepper. In a pot heat up 2 tbsp of olive oil. Add in turkey breast, chopped onions, and peppers. Cook the mixture for about 5-8 minutes, turning frequently until brown. Add in tomato sauce, continue to simmer . Add in chopped kale, garlic, and a small bunch of chopped parsley. Continue to simmer on low for 5-7 minutes. Set aside.

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In a bowl combine greek yogurt and egg, mix with a fork.

In a medium casserole, line the bottom of the casserole with a thin layer of meat sauce. Next layer the pan with the sweet potato, making sure to overlap each slice (as seen below).

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Next add sauce using a large spoon to pour  it upon the sweet potato, using the back of the spoon to spread. Next add in the cottage cheese mixture. Next place basil leaves on top. Then sprinkle a light mozzarella cheese on top .

Repeat these steps for the next 2 layers. When you reach the last layer, cover with sauce and cheese. Cover pan with foil.

Bake for 45 minutes until sweet potato is done.  Sprinkle with chopped parsley.

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Healthy Salmon Pasta

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Pasta, pasta, pasta, O how I love pasta. Once I started my weight loss journey, I knew that I had to give up pasta because of the carbohydrates. Healthy alternatives, like whole wheat pasta and zucchini noodles, has been helping tame those cravings. Now I present to you healthy salmon pasta. Instead of a cream base I used Greek yogurt. This dish was surprisingly so yummy.

 

image13 Ingredients

8 oz of whole wheat thin spaghetti

1 cup of Greek yogurt

1 zucchini (Spiralized )

1/4 cup Parmesan (grated)

1/4 cup feta cheese

1 cup of chopped kale

1/2 red jalapeno

2 pieces of salmon (12 oz)

lemon zest 1 tbsp

salt

black pepper

garlic powder

cherry tomatoes (topping)

Boil your pasta, al dente. In a pan season and pan sear the salmon for 3-5 minutes each side (or Bake for 15 minutes in oven 350 Degrees). When done set aside to cool, then chop it up.In the same pan add in chopped garlic and he red jalapenos, pan sear for about 5 minutes, then add in kale. Season with mild salt and black pepper. Continue to saute for 5-7 minutes until done. Saute Zucchini in same pan for 2 minutes, add mild garlic powder

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In a large bowl combine the Greek yogurt, Parmesan, and feta cheese and mix.Next add in the lemon zest. Add in zucchini , chopped salmon, and pasta. Mix all together.Season with Red pepper flakes, garlic, salt and black pepper.

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Enjoy, cold or hot .

Very Berry smoothie

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After a hard workout it’s very important to replenish your body with protein. This protein shake is full of antioxiandants. I used my favorite protein powder Cellucor. Try out my yummy recipe below.

Ingredients

1 scoop of vanilla protein

1/2 cup of blueberries

1/2 cup of strawberries

1 cup of skim milk or almond milk

1/2 cup of ice

Blend all ingredients in a blender for 2 minutes and enjoy.

 

Baked Moi Moi Cups

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Moi Moi also known as bean cake, is a popular type of food in Nigeria, made out of beans, onions and peppers. Usually one can enjoy them in steamed form. But baking is so much easier. Also making them into cup form turns it into an easy on-the-go snack or meal. Not to mention this is #fitfam approved.  I hope you enjoy my recipe.

Ingredients

1 and 1/2 cups of black eye beans

1 chopped onion

1 large red bell pepper

1 tsp of nutmeg

1 tsp of ginger

2 large cooking spoons of palm oil or olive oil

salt

1 maggi cube

1/2 cup of ground crayfish

1 habanero

12 count muffin pan

Preheat your oven to 375 F. Preferably soak your beans over night to loosen the skin. remove skin from the beans.

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Combine the beans, habanero, onion,red bell pepper, and 1 cup of war water. Blend until smooth. Pour into a large bowl.

 

In a separate bowl warm your oil in the microwave for about 1 minute. Add in your maggi and mix .

Add in the oil mixture into the large bowl. Also add in the crayfish, nutmeg, ginger, and a little salt

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*Be sure to taste your batter, making sure there is enough salt.

With an electric mixer or spatula, mix the batter for a good 3-5 minutes, until smooth.

Oil cupcake pan with oil.

Pour in batter into each cup, making sure no to fill to the rim

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Pour water into a baking tray, place muffin tray into the baking tray (the steam from the water will help cook the moi moi)

  • optional: you can now add pieces of egg, corned beef, or fish into your muffin

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Cover muffin pan with foil. Place in the center of oven. Bake for 45 minutes. At the halfway mark, make sure there is still water in the baking pan, refill as needed. Check your moi moi with a toothpick by sticking it in the center, if it comes out dry it is done. If its wet, continue to bake for about 5-10 minutes.

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When done allow to cool for 30 minutes. Enjoy

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Zucchini Crusted Skinny Pizza

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Aggh Pizza, the one food that makes me weak at my knees lol. Who doesn’t love pizza? If you dislike pizza, you don’t know what your missing. One of my followers asked me to come up with a Healthy Pizza recipe. I gladly accepted the challenge. I chose to go with a zucchini as the crust. Hope you enjoy my recipe. This recipe is gluten free and Fit fam approved. Quick 30 second video below .

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Ingredients

2 large zucchini

1 egg

1 cup of mozzarella cheese

2 TBSP of parmesan cheese

1 tsp of black pepper

1tsp of italian seasoning

1/2 cup marinara or pizza sauce

2 tsp of salt

Optional (my favorite topping)

Basil leaves

8 turkey pepperoni slices

Preheat oven to 450 degrees. Wash and begin to shred the zucchini. Add 1 tsp of salt and mix. In a sieve ( strainer ) press down zucchini with a spatula in a mashing maneuver for about 2 minutes to drain the liquid from the zucchini.

Place the zucchini aside for 15 minutes. Next obtain a cloth, handkerchief, or 3 layers of paper towel. Place your shredded zucchini inside and squeeze. Do this as much as you can. You want your zucchini as dry as possible.

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In a medium bowl combine the zucchini, egg, seasoning, parmesan, and 1/2 cup mozzarella. Mix well with a spatula. Place parchment paper upon a baking sheet. Pour the zucchini mix and spread evenly into a circle, as pictured below, unto the baking pan.

Bake in oven for 15 minutes or until edges are golden brown.

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When done remove from oven. Pour marinara in the center of crust, spread evenly, sparing the edges (crust). Sprinkle mozzarella and continue to add toppings to the pizza.

Return back to the oven for 5-7 minutes until the cheese is melted.

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Enjoy

 

 

 

Firecracker Shrimp

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imageWe all have busy lifestyles. Sometimes we don’t have enough time to prepare meals. That’s why its important to always quick recipes on hand . This meal took me nothing less than 10 minutes to make! Adding crushed red pepper to your shrimp will surely add an extra kick to your taste buds.  I hope you enjoy this spicy, quick, and easy recipe.

Ingredients

1 lb of shell free shrimp

2 pinches of red pepper flakes

2 tbsp of extra virgin olive oil

2 tbsp of minced garlic

salt

black pepper

3 tbsp of chopped fresh parsley

1/2 tsp of cayenne pepper

2 tbsp cup white whine vinegar

1 tbsp of light butter

1/4 lemon

Season shrimp with salt, black pepper, cayenne pepper, and garlic powder.

In a skillet heat up oil, add in minced garlic and begin to cook for 1 minute. Next add in shrimp, red pepper flakes, and parsley . Squeeze in the lemon also. Continue to cook on medium heat for 1 -2 minutes. Next add in white vinegar and butter. Continue to stir fr 1 minute. Remove from heat and serve with steam veggies.