Chicken Tortillas with Sweet Potato

This vegetable forward dish is a healthy crowd pleaser. Use leftover chicken for an easy weeknight meal.  Combining super healthy sweet potato, InstaBroth® and spices makes a delicious, hearty sweet and spicy combination.

1 T extra virgin olive oil
1 red pepper, roughly chopped
1 yellow onion, sliced into half moons
1 small sweet potato, peeled & grated
1/2 can diced tomatoes
3/4 – 1 C InstaBroth®, chicken
1/2 t chipotle chili
1/2 t red pepper flakes
1/4 t turmeric
1 t salt
1 t pepper
1/2 t ground mustard
1/2 t minced garlic flakes
1 can black beans, rinsed and drained
1 can corn, rinsed and drained
1 1/2 c shredded, cooked chicken
1 1/2 c spinach, roughly chopped
1 small bunch cilantro, roughly chopped
1 avocado, seeded and diced
100% whole wheat tortillas, warmed

Heat  olive oil in large saute pan over medium/medium low heat. Add red pepper, cooking and stirring until starting to blacken. Add onion cook and stir until beginning to soften. Add grated sweet potato, stirring, add tomatoes and InstaBroth®. Bring to a boil, reduce to simmer. Add spices, stir. Add in black beans and corn, cook about 5 minutes. Add chicken, spinach and cilantro. Cook until warmed through.
Roll mixture into warm tortillas with avocado or serve over cooked brown rice. Enjoy!

Mexican Fiesta w Sweet Potato

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Spaghetti Squash with Meatballs & InstaBroth

This is a delicious veggie forward meal. It is hearty and warm with layers of flavor. It’s also gluten free!

1 spaghetti squash
1 package chicken meatballs or homemade
2 c assorted veggies, chopped*
1 shallot sliced
1 clove garlic, minced
2 t & 1 T olive oil, divided
2 t dried minced garlic
1/2 c InstaBroth
salt & pepper
parmesan cheese, optional

Preheat oven to 375. Wash spaghetti squash, pat dry and pierce all over with a fork. Microwave entire squash for 4 1/2 minutes. Don’t wait too long, but once it is cool enough to handle, carefully cut it in half lengthwise. Microwaving it should make this task much easier. Now scrape out the seeds and the guts – you don’t need to be a perfectionist about this – just get them mostly out and set aside. Rub 1 t olive oil on each side of the squash. Sprinkle each side with the dried minced garlic, then salt and pepper. Flip them so they are dome shape up and put them on a cookie sheet. Bake them at 375 for 45 minutes or until soft.
Separate the guts from the squash seeds. Again no need to be a perfectionist. Grease a small cookie sheet. Put the seeds on the cookie sheet, season with salt and pepper. Bake for 8 minutes. Set aside. Try not to eat too many.
Cook the meatballs according to package directions. We like to bake them.
In the meantime prepare the vegetables. *Use whatever vegetables you like; a bag of spinach, a spinach/kale mix, we like Mann’s Power Blend. Heat a medium/large skillet to medium heat. Add 1 T olive oil, once it is hot, add the vegetables, shallot and minced garlic to the pan. Season very lightly with salt and pepper. Cook vegetables until just beginning to soften – about 8 minutes depending on your vegetables. Add InstaBroth, bring to boil, reduce to simmer. Add the cooked meatballs to skillet.
speghetti squash meatballs and InstaBroth

Once the spaghetti squash is cooked, allow it to rest for about 5 minutes, otherwise the stands can become mushy. Using a fork, gently scrap the spaghetti squash strands from the sides of the squash – they should pretty much just fall away. Place a serving of spaghetti squash on each plate, followed by the veggie and meatball mixture. Top with spaghetti squash seeds. You can also top with parmesan cheese if desired. Enjoy!

Black Bean & Tomato Soup with InstaBroth

Black Bean & Tomato Soup with InstaBroth is easy to make and will help you stay on track with your fitness goals. This healthy recipe is high in protein and under 500 calories per serving so you can eat a nutrient dense meal and stay warm!

1 clove garlic, minced
1 shallot, chopped
1 t olive oil
3 c InstaBroth, chicken
28 oz diced tomatoes w green chilies
2 15.5 oz cans black beans, drained & rinsed
1 carrot, diced
2 T cooked corn kernels, optional
thyme leaves from 3 thyme sprigs
dash red pepper flakes
cooked chicken, 2 breasts cubed or shredded
salt & pepper to taste
half a bunch of cilantro, chopped, save some for decoration

Add olive oil to dutch oven over medium heat. Add shallots and garlic, cook until shallots soften, about 5 minutes. Add InstaBroth, tomatoes, black beans, carrot, thyme, red pepper flakes and salt & pepper. Bring to a boil, reduce to simmer. Use an immersion blender to blend up some of the soup. Or ladle 1 1/2 cups of soup into blender, carefully blend and return blended soup to pot. Add cooked chicken cubes and corn if using. Allow to simmer for 20 minutes. Before serving add the cilantro.
You can serve the soup as is or add cilantro as decoration. You can also add small dollop of sour cream, shredded cheese, pepitas, tortilla strips. Enjoy!

Soup w new bag pic

Protein Essentials Test Kitchen Helpful Planning Tips:  Did you know that onions and shallots freeze well? They do. Next time you are chopping or slicing an onion, instead of wrapping up the unused half onion and sticking it in the fridge where it is doomed to ultimately wind up in the garbage can,  chop or slice the whole thing, double baggie it, label it and pop it in the freezer. Soups and stews are the perfect place for frozen onions and shallots. For the chicken, left over frozen (thawed) or rotisserie chicken is perfect for this recipe. Another tip, get the corn and carrots from the salad bar at the grocery store, you could even swap out the shallot for onions from the salad bar.

InstaBroth 10 Ways

InstaBroth is all the gelatin and collagen rich goodness of traditional bone broth – in an instant! It has a ton of great health benefits, and its convenient! It is a great swap if you are trying to cut back on coffee. Stir up a mug and go.
The really great thing though, besides the health benefits, is its versatility. You can use InstaBroth in a number of ways to get health benefits throughout your day!
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1. Use InstaBroth instead of water to make rice, quinoa or any ancient grain. You can even use InstaBroth when you are cooking pasta. Use InstaBroth in any recipe that calls for broth or stock.

2. Boil or sauté  vegetables with InstaBroth. This works especially great with the currently popular “riced” veggies, like cauliflower. Add a couple of tablespoons to half a cup of InstaBroth to give riced veggies a delicious softness.

3. Whenever you are making soup or stew, use InstaBroth. It’s that simple. Here is a great recipe for turkey and kale soup with InstaBroth.

4. Legumes. InstaBroth brings out the tastiness and softness of beans without turning them into mush. Dry beans are economical and last in the freezer for a very long time. Find recipes for bean cookery here and here.

5. Have a spiralizer? Add zoodles to InstaBroth for a quick soup or snack. No spiralizer, no problem. Julienne some herbs and vegetables and add them to your InstaBroth. dscn3519

6. Use InstaBroth as a poaching liquid. Poaching foods in simmering liquid is a delicate technique with great results. InstaBroth is perfect for poached chicken, eggs and fish.

7. Crock pot recipes and InstaBroth are a great combination. Slow cooking beef round or beef eye of round with InstaBroth makes for a rich and easy weeknight meal.

8. Swapping in ground turkey or chicken in your meatloaf, chili or taco recipes? These dishes will be  enhanced when InstaBroth is added to the mix. InstaBroth will add a velvety  quality that can be lacking in lower fat proteins.

9. Use InstaBroth as a marinade. InstaBroth tenderizes tougher cuts of lean meat like flank steak beautifully. Just remember because InstaBroth has gelatin, it will turn into jello or jelly in the refrigerator. Scrape off the marinade and cook as usual. The results are totally delicious!

10. Use InstaBroth to dilute thick sauces. InstaBroth added to leftover veggies is great on pasta. Also add InstaBroth to thick tomato sauces to achieve the desired consistency.

You can find many more InstaBroth recipes as well as other collagen and gelatin based recipes on our website www.proteinessentials.com. To your health!

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Black Bean & Tomato Soup w InstaBroth

Do you know what most people eat for dinner the night before Thanksgiving? Pizza take out. Yep! With our helpful planning tips below you can eat a nutrient dense meal instead. Black Bean & Tomato Soup with InstaBroth is easy to make and will help you stay on track with your fitness goals. This healthy recipe is high in protein and under 500 calories per serving so you will feel great heading into Thanksgiving Day!

1 clove garlic, minced
1 shallot, chopped
1 t olive oil
3 c InstaBroth, chicken
28 oz diced tomatoes w green chilies
2 15.5 oz cans black beans, drained & rinsed
1 carrot, diced
2 T cooked corn kernels, optional
thyme leaves from 3 thyme sprigs
dash red pepper flakes
cooked chicken, 2 breasts cubed or shredded
salt & pepper to taste
half a bunch of cilantro, chopped, save some for decoration

Add olive oil to dutch oven over medium heat. Add shallots and garlic, cook until shallots soften, about 5 minutes. Add InstaBroth, tomatoes, black beans, carrot, thyme, red pepper flakes and salt & pepper. Bring to a boil, reduce to simmer. Use an immersion blender to blend up some of the soup. Or ladle 1 1/2 cups of soup into blender, carefully blend and return blended soup to pot. Add cooked chicken cubes and corn if using. Allow to simmer for 20 minutes. Before serving add the cilantro.
You can serve the soup as is or add cilantro as decoration. You can also add small dollop of sour cream, shredded cheese, pepitas, tortilla strips. Enjoy!

dscn3759

Protein Essentials Test Kitchen Helpful Planning Tips:  Did you know that onions and shallots freeze well? They do. Next time you are chopping or slicing an onion, instead of wrapping up the unused half onion and sticking it in the fridge where it is doomed to ultimately wind up in the garbage can,  chop or slice the whole thing, double baggie it, label it and pop it in the freezer. Soups and stews are the perfect place for frozen onions and shallots. For the chicken, left over frozen (thawed) or rotisserie chicken is perfect for this recipe. Another tip, get the corn and carrots from the salad bar at the grocery store, you could even swap out the shallot for onions from the salad bar.