Boost your energy levels, improve your mood and your mental health. How? Add protein and fiber to each meal.
In this episode of R U Cooking?, host Monique Holenko shows you easy budget-friendly ways to increase your protein and fiber intake – and 3 delicious recipes to get you started.
See benefits of Protein and Fiber and a list of Foods High in Protein and Fiber.
Watch R U Getting Fit? – Eat protein after a workout. Crush your fitness goals.
Recipes in this episode:
Chicken Nachos
Ingredients:
1 can black beans, drained
½ Cup sliced black olives
1 bag Tortilla Chips
3 Cups shredded cheese (we used mexican style for the episode)
½ C Salsa (any flavor)
2 Shredded Cooked Chicken Breasts (may also use canned) Steak is a great substitution as well
½ C chopped tomatoes (optional)
¼ C chopped jalapeno (optional)
¼ C scallions (optional)
Directions:
Preheat oven to 425
Cover baking pan with foil and spray lightly with pan spray. Combine Salsa and shredded chicken in a bowl. Cover foil pan with 1 layer of tortilla chips making sure to cover any gaps.. Cover the tortilla chips with half of the chicken mixture and then put half the shredded cheese on top of the chicken, add a layer of beans, olives and other optional toppings. Repeat for a second layer.
Tortilla Chips, Chicken, Cheese and toppings.
Bake for 8-12 minutes until cheese is melted and tortilla edges are slightly browned.
Serve with sour cream if desired.
Pancake Mix Muffins
Ingredients:
2 ½ Cups Just add water pancake mix
2 eggs
⅓ C Sugar
½ C milk
¼ C vegetable oil
2 Tbsp Chia Seeds (wheat germ or flax seed for extra protein and fiber)
1 cupcake pan
Cupcake wrappers
Pan Spray
As shown on episode 3 flavors of muffins (create all the same or your own variety)
Blueberry Almond (½ cup blueberries, cut in half & ½ Cup coarsely chopped almonds)
Peanut Butter Banana Choc Chip (½ C peanut butter, ½ C chopped banana & ½ C choc chips)
Maple Brown Sugar (¼ C brown sugar, 1 packet Instant Maple brown Sugar oatmeal)
Directions:
Preheat oven to 400
Combine in a large bowl, pancake mix, eggs, sugar, milk and vegetable oil, and Chia Seeds. Mix well.
Place muffin cups in muffin pan and spray with pan spray (with butter or without, both will work)
Fill each muffin cup ½ way with pancake batter. You can use either a spoon or by filling a ziplock bag with the corner cut off to pipe it in.
Sprinkle ½ of ingredients on top of batter and blend with a toothpick or bottom of spoon. Place remainder of ingredients on the top of the batter (with the exception of the peanut butter banana muffin, only add the chocolate chips to the top)
Bake for Approx 12-15 minutes. These do not get brown, so monitor carefully. They will be very light on top. Test with a toothpick or a knife, if it comes out clean with no batter on it, they are done.
Noodle Pasta
Ingredients:
1 box of Pasta (Whole wheat or traditional)
Penne was used in our episode, feel free to use Rigatoni, macaroni, farfalle, shells or rotini.
1 large can of Tuna fish, drained (other options: Chicken, Tofu, pork, steak)
2 Tablespoons Mayonnaise (or as suited)
Salt & Pepper
(McCormick Grill Mates seasoning – Honey Sriracha used in episode)
Directions:
Cook pasta according to package directions, drain and put into a large bowl. Drain tuna and break up with a fork and place in the bowl with pasta. Add Mayonnaise, and combine until pasta is coated to your liking. Add S&P and optional seasoning.
