Breakfast Casserole 


Super easy recipe below and tastes great! Only advice, don’t fall asleep if you choose to make it the night before.😴 This is the second one I made since I forgot to set a timer for the first one and fell asleep. It wasn’t until 1:25am that I realized the burnt cheese smell wasn’t from my sons late night snack. OOPS!😬

INGREDIENTS

▪️24oz Frozen Hash Browns

▪️10 Cooked Turkey Sausage Patties – crumbled

▪️16oz Cubed Ham

▪️8oz Mexican Shredded Four Cheese

▪️13 Large Eggs

▪️1 Cup Milk

▪️1 teaspoon Salt

▪️1/2 teaspoon Ground Black Pepper

▪️Cooking Spray

 

INSTRUCTIONS

  1. Preheat oven to 350 degrees.
  2. Add frozen hash browns, cooked sausage, ham and cheese to a large bowl and mix to combine. Pour mixture into 9×13 baking dish that has been coated with cooking spray.
  3. In a large bowl, whisk eggs with the milk, salt and pepper. Pour egg mixture over the hash brown mixture.
  4. Bake for 60-75 minutes uncovered. The center should be set and the edges golden brown. (My oven is old and mine took 75 minutes.)

ENJOY!

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Baked Risotto with Portobello Mushrooms

Baked Risotto with Portobello Mushrooms

The credit for the photo to the left goes to Better Homes and Gardens, this recipe is out of their Skinny One-Pan Recipes magazine from 2016. All other photos were taken by me.

This recipe is incredibly easy and delicious! I’ve made it a few times and the only tweak I make is that I add more chicken because I prefer more protein in my Risotto.

TIP: Use a Fresh Roasted Chicken from the grocery store and save time. I prefer the “no salt added” chicken if available.

THE RECIPE

Ingredients:

  • Nonstick Cooking Spray
  • 2 tsp. Olive Oil
  • 6oz. Fresh Portobello Mushroom caps, halved and sliced (2-1/2 cups)
  • 1/2 cup Chopped Onion
  • 1-2 Garlic Cloves, minced
  • 2 – 14.5oz cans Reduced Sodium Chicken Broth
  • 1 cup water
  • 1-1/2 cups uncooked Arborio Rice (hidden amongst the others in the rice section)
  • 1/2 tsp. Freshly Ground Black Pepper
  • 1-1/2 cups chopped cooked Chicken Breast
  • 1/2 cup grated Parmesan Cheese
  • 2 Tbsp. Fresh Italian Parsley (optional)

Instructions:

  1. Preheat oven to 350 degrees Fahrenheit. Coat a 2-quart square or rectangular baking dish with cooking spray.
  2. In a large skillet heat oil over medium heat. Add the mushrooms, onion and garlic and cook until mushrooms are tender, stirring occasionally.
  3. Add broth and water; bring to a boil. Stir in rice and pepper. Transfer to prepared baking dish. Bake, covered, 35 minutes or until rice is tender.
  4. Stir in remaining ingredients, chicken and parmesan cheese, and top with parsley if preferred.

MAKES 6 SERVINGS (1-1/4 cups each)

MACROS (for the exact ingredients I used, pictured below)

  • 268 Calories
  • 28g Carbs
  • 16.2g Protein
  • 10.3g Fat

BBQ Chicken Sliders

I’m not mad at this Meal Prep at all. Insanely easy and 🌺HAWAIIAN ROLLS🌺 Yes, please!

I threw 9 chicken breasts in the crockpot with some water and cooked the chicken low and slow for about 7-8 hours. I shredded the chicken and then added Sprouts brand Honey Chipotle BBQ Sauce. The kids (and the hubs) are all over this.

If you don’t have a Sprouts store in your area or you’re not able to find that brand in your local grocery store, try to find the healthiest version of BBQ sauce that you can find. I use Sprouts brand because there is no sugar in the sauce.

You can also make your own BBQ sauce. This Whole 30 approved version is pretty good and can be found here.

MACROS for 1 Cup of Chicken & 2 rolls
Protein – 48g
Carbs – 45g
Fat – 9g
Calories – 435

If You’re Struggling with Your Fitness/Health Goals, or Starving, PLEASE READ!

Confused by the image below? I don’t blame you, it’s a little crazy looking; but scroll down and read the information below the image. You’ll be happy you did.

These printouts are from my personal body scan that I do at a local nutrition shop. I’ve been doing these scans since January 10, 2015 at the same location, using the same machine.

On November 12, 2016 (the left image), I discovered that my calorie counting alone was no longer working because I lost 3 pounds of muscle and gained 3% body fat since my previous scan on October 25, 2016. Please Note: Calorie counting is a GREAT way to lose weight and it worked for me for a very long time.

At the discovery of the fat gain and muscle loss, I decided that it was time to start counting my macros (protein, carbs, fat). I have avoided macro counting for a while for two very good reasons…

  1. I was progressing fine with calorie counting alone, losing fat and gaining/maintaining muscle.
  2. I know how tedious macro counting can be and if I didn’t have to, I wasn’t going to. Because sanity matters people. 😉

I calculated my macros for my protein, carbs and fat and since implementing this new lifestyle change a little over a week ago, I have done pretty good at hitting those numbers. Not perfect, but good.

The printout on the right is from today, December 1, 2016. There is less than 3 weeks between the two images and check out those numbers!!

From November 12, 2016 to December 1, 2016 I gained 2.2 pounds (that doesn’t matter and I’ll explain why below*), BUT my body fat percentage went DOWN from 25.2% to 22.1% and my muscle went UP from 74.5 pounds of muscle to 79.6 pounds of muscle.

In less than 3 weeks I put on 5.1 pounds of muscle and dropped my body fat a little over 3%.

*Let’s talk Body Composition. The number on the scale doesn’t tell me how much fat or muscle I have or even how heavy my bones are and how much my organs and blood weighs. And in addition to that, it also doesn’t tell me how hard I work in the gym, how smart I am or what my worth is on this planet. DON’T GIVE THE SCALE SO MUCH POWER! Because I gained muscle and lost fat, my body composition has improved and physically I will appear leaner because although muscle weighs more than fat, it takes up less space. So that increase in the scale doesn’t bother me one bit!

When figuring out what my macros should be, I ended up with an additional 600 calories a day that I could eat. I don’t know anyone who’s on a fitness journey who would hate to hear the words, “Eat More Calories”. I’m sure those words may be scary but it works! And the proof is in the paperwork.

I knew immediately what changes needed to be made in order to correct my muscle loss and fat gain but you may not know what to do. If you’re frustrated and struggling, if you’re hungry and on the verge of quitting all together – DON’T! I can help you. And me helping you doesn’t mean that you have to start counting macros and buy a food scale. Me helping you may just mean that you need an adjustment to your caloric intake. 

Let’s fuel your body with the nutrients it needs and with exercising and patience, you’ll be on your way!

Contact me TODAY!