Coconut Milk Braised Chicken

Ingredients:

• 400g chicken breast

• 2 tsp ground turmeric

• 2 tsp ground ginger

• 1 tbsp olive oil

• 2 small shallots, chopped

• 2 cloves garlic, minced

• 1 inch fresh ginger, grated

• 1/2 tsp cayenne

• 1/2 cup fresh cilantro, roughly chopped

• 400 grams sweet potato, cubed

• 1 cup chicken broth, low sodium

• 1 cup canned coconut milk, low fat

• 1 1/2 tbsp fish sauce

• 3 cups fresh spinach

• Juice of 2 limes

Directions

1. Toss chicken breast with turmeric and ground ginger.⁠

2. Heat 1 tbsp olive oil in a large pan over medium-high heat. Add the chicken and sear on both sides until browned, about 2 minutes. Add the shallots, garlic, ginger, cayenne, and cilantro, cook 3 minutes, then toss in sweet potato.⁠

3. Reduce the heat to low. Add chicken broth, coconut milk, and fish sauce. Partially cover and simmer for 20-30 minutes, or until the chicken is cooked through. If the sauce is too thick, add additional broth. Stir in the spinach and the lime juice. Season to taste with salt.⁠

4. For higher carbs, serve over rice and/or with fresh naan.⁠

Macros per serving without rice/naan (recipe makes 4): 324 calories, 24g protein, 21g carbs, 16g fats

Chicken Meatball Lemon Orzo

Ingredients:

Meatballs

• 450g ground chicken (or ground turkey/TVP meatballs)

• 1/4 cup egg whites (or 2 tbsp flax)

• 1/4 cup breadcrumbs (sub oats / GF if needed)

• 1 clove garlic, minced or grated

• 1 tablespoon chopped fresh oregano (or 2 teaspoons dried) (optional)

• 1 teaspoon smoked paprika (optional)

• salt and black pepper

Orzo

• 1 clove garlic, minced or grated

• 2 cups chicken broth

• 1 lemon, sliced, plus 2 tbsp lemon juice

• 1 tablespoon salted butter

• 3/4 cup dry orzo pasta

• 1/2 cup pitted green olives

• 2 tablespoons chopped fresh dill, plus more for serving (optional)

• arugula/ mixed greens for serving

Vinaigrette

• 1/2 cup oil packed sun-dried tomatoes, chopped, and reserve the oil

• 2 tablespoons balsamic vinegar

• 2 tbsp lemon juice

• 1 pinch crushed red pepper flakes (optional)

Whipped Feta

• 6 ounces feta cheese

• 1/4 cup plain greek yogurt

• 1 tablespoon extra virgin olive oil

Directions

1. Add the chicken, egg white, breadcrumbs, garlic, oregano, paprika, and a pinch of red pepper, salt, and pepper to a bowl. Mix until just combined. Roll the meat into tablespoon-size balls (will make approx. 12 meatballs) and place onto a parchment paper lined baking sheet.

2. Bake at 425 for 20 minutes.

3. While the meatballs cook, heat a large skillet or pan over medium-high heat and add the butter and lemon slices. Sear the lemon until golden on each side, about 1 minute. Remove the lemon from the pan and set aside.

4. To the same skillet, add the remaining garlic clove and the orzo. Cook until the garlic is fragrant and the orzo toasted, about 2-3 minutes. Gradually add the 2 1/2 cups chicken broth and 2 tbsp lemon juice. Bring to a boil over high heat and cook, stirring often, until al dente, about 7-8 minutes. Stir in the olives and dill.

5. Add the meatballs and lemon back into the skillet and cook until warmed through.

6. Meanwhile, make the sun-dried tomato vinaigrette. In a bowl, whisk together 1/4 cup of the reserved sun-dried tomato oil, 2 tablespoons lemon juice, and the balsamic vinegar until combined. Stir in the sun-dried tomatoes, 1 tablespoon dill, and season with salt, pepper, and red pepper flakes.

7. To make the feta. Combine all ingredients in a food processor or blender, and pulse until smooth and creamy.

8. To serve, spread the feta onto plates and drizzle with the vinaigrette. Add a bed of greens, then add the orzo, seared lemons, and meatballs. Sprinkle on some more herbs.

Macronutrient information per serve (recipe serves 4): 434 calories / 32g protein / 39g carbohydrates / 28g fat

3 Ingredient Slow Cooker Salsa Chicken

This recipe is here to make your meal prep easier and your menu for the week full of flavour! This recipe takes 2 minutes to throw together, with only 3 ingredients needed and you can come home to a delicious meal and not to mention, a wonderfully smelling house.

This dish keeps well in both the fridge or freezer, making it the perfect addition to your weekly meal prep!

You can add onions, peppers and other veggies directly into the slow cooker, or choose make them separately (pro tip: it helps to save time and chop your veg for the week ahead of time so you can just come home and get to cookin!)

Ingredients

• Chicken breast (900g)

• 2 cups salsa (500g)

• 2 tbsp taco seasoning (20g)

Directions

1. Place chicken breasts in a slow cooker and add salsa and taco seasoning.

2. Toss until the chicken is covered.

3. Cover and cook on high for 4 hours (or low for 6-8 hours).

4. Shred the chicken in the slow cooker and toss with the salsa and juices until well-mixed.

5. Serve immediately, or refrigerate in an airtight container for up to 5 days. (This chicken also freezes well).

6. Serve with your favourite taco or taco bowl fixings, including rice, onions, peppers, avocado and sour cream!

Macronutrient Information per serve (makes 6 servings): 204 calories / 34g protein / 8g carbohydrates / 4g fat

#MTMMapproved Chicken Pot Pie

I think we can all agree that chicken pot pie is the king of comfort food. That creamy filling complete with chicken, potatoes and veggies inside of a buttery pie crust. Tough to beat!

But, when was the last time you said to yourself that you would make a chicken pot pie, from scratch for dinner?

Maybe because you don’t have an entire family to feed - well that’s no issue, this recipe freezes well for a week’s worth of meal prep!

Maybe it’s because you don’t have the time. This recipe takes 60 minutes from start to finish, try again!

Complicated ingredients? Not here.

Too ‘unhealthy’ or high in calories? This rendition of chicken pot pie is under 300 calories per serving, with a balanced macronutrient profile.

Although this recipe takes a bit of a different spin on a classic chicken pot pie, replacing the crust with homemade biscuit, you’re able to save some calories and trust us when we say it doesn’t take anything away from this all time favourite meal!

Ingredients

For the sauce:

• 2 cups water

• 2 chicken boullion cubes

• 1 ½ cups 2% milk (375mL)

• ¾ cup flour (90g)

• ½ tsp onion powder

• ½ tsp garlic salt

• ¼ tsp pepper

• ½ tsp garlic powder

For the filling:

• 2 chicken breasts cooked and shredded* (500g)

• 2 red potatoes diced (about 2 cups or 200g)

• 1 tsp minced garlic

• 1 tbsp olive oil

• ½ small onion diced (about ½ cup)

• 3 carrots diced (200g)

• 2 ribs of celery diced

• ½ cup frozen peas (75g)

• ½ cup frozen corn (65g)

• Salt and freshly ground pepper

*to make shredded chicken, boil the chicken breasts for about 15 minutes and use an electric blender to shred

For the biscuit:

• 1 cup flour (125g)

• 1 ½ tsp. baking powder

• ½ tsp. baking soda

• ¼ tsp salt

• 1 tbsp (15g) cold butter

• ½ cup greek yogurt (125g)

• ¼ cup 2% milk (60mL)

• 1 large egg

Directions:

For the sauce:

• In a small bowl, whisk together flour, onion powder, garlic powder, garlic salt and pepper.

• Add milk and whisk until combined, set aside.

• In a 4-quart pan over medium heat, boil water.

• Add chicken bouillon and whisk until dissolved.

• Add milk/dry ingredient mixture to boiling water/bouillon.

• Cook over medium heat, stirring constantly, until thick (about 3 minutes).

• Remove from heat and set aside.

For the filling:

• Preheat oven to 375 degrees F.

• Grease a deep dish 9” pie plate or cast iron skillet.

• In a saucepan, sauté potatoes, and garlic for 5-10 minutes, or until potatoes just begin to brown. Add onion, celery and carrots and sauté until soft (about 10 minutes).

• Add peas, corn and shredded chicken and stir to combine.

• Pour the sauce into the pan with the filling mixture and stir to combine.

• Pour the mixture into the prepared 9” pie plate.

For the biscuit:

• In a large bowl combine flour, baking soda, baking powder and salt, stir to combine.

• Cut the butter into small pieces then add it to the dry ingredients using a spoon until you have coarse crumbs.

• Add the greek yogurt, milk and egg and stir to combine. The mixture will be a a bit tacky to the touch. That’s good!

• Divide the batter into 8 pieces, and form each piece into a flat round circle.

• Gently place biscuits on top of the filling in pie dish.

• Bake the chicken pot pie on the lower rack in the preheated oven for 30 to 35 minutes, until the biscuits are golden brown and the filling is bubbly.

• Once the chicken pot pie has finished baking, remove it from the oven and let it cool for 10 minutes before serving.

Makes 8 servings. Macronutrient information per serving: 291 calories / 23g protein / 34g carbohydrates / 6g fat

Homemade Pizza (protein packed!)

Having a craving for some ‘za?

The average slice of a medium pizza from your go-to pizza delivery spot is about 210 calories with 10 grams of protein, 25 grams of carbohydrates and 8 grams of fat. That’s just for one slice.

Now, imagine making your own pizza at home, being in full control of the ingredients you’re consuming and being able to eat the entire pizza for under 500 calories!

Here is MTMM’s favourite rendition of homemade ‘za.

Ingredients

• Pizza Base - Love PB Co. Protein Pizza Base (AUS or US only) or Silverhills Tortillas

• 3 tbsp tomato paste

• 1/2 bell pepper

• Spinach

• 1/4 cup mozzarella cheese, shredded

• Ham, (up to 2 slices if using Love PB Co. crust, 4+ if using a Silverhills tortilla)

• 1/4 cup pineapple chunks

Directions

1. Make the pizza base per instructions (if using Love PB Co.)

2. Add your tomato paste, followed by the slices of ham

3. Add your veggies and then top with shredded cheese

4. Lastly, add the pineapple

5. Bake at 350 for about 15- 20 minutes, or until cheese is melted and veggies are soft!

Macros per entire pizza (using Love PB Co. Crust with 2 slices of ham): 496 calories / protein: 59g / carbs: 20g / fat: 20g

Macros per entire pizza (using Silverhills tortilla with 4 slices of ham): 318 calories / protein: 21g / carbs: 36g / fat: 10g

Deep Dish Chicken Casserole

What is your idea of a warm, home cooked comfort meal? This deep dish chicken casserole is a top pick of ours.

Warm, cheesy and full of flavour, colour, protein and just the right amount of carbs and fats for a well rounded meal!

This is a great dish to bring to a potluck, dinner party, family supper or to meal prep for your lunch/dinners for the week ahead!

Ingredients:

• Bacon (180g)

• Chicken Breast (1kg)

• Extra aged sharp cheddar (125g)

• Russet Potato (400g)

• Corn (275g)

• Kale (100g)

• Red bell pepper (375g)

• White/yellow Onion (275g)

• Green onion (for garnish)

• Olive oil mayo (130g)

Directions:

1. Bake, pan fry or BBQ the chicken breast and cut into bite sized pieces

2. Pre boil the potatoes

3. Pan fry or bake the bacon

4. Fry the onion, garlic and bell peppers until fragrant

5. Mix all of the ingredients together in a large bowl and transfer to a large baking dish (or two smaller ones)

6. Top with the shredded cheese and bacon

7. Bake for 25 minutes at 350

8. Top with green onion before serving (optional, but recommended!)

Macronutrient information per serving (makes 8 total servings): Cals: 423 / Protein: 42g / Carbs: 23g / Fat: 17g

Macro Friendly Holiday Feast

Macro Friendly Holiday Feast

Whether it’s the holiday season or you’re just craving a good ol' home cooked chicken dinner, here’s how MTMM does it without breaking your macro-bank! All the flavour and goodness of your classic turkey dinner but this rendition won’t leave you glued to the couch for hours afterwards.

INGREDIENTS:

• 1 roasted chicken

For the roasted brussel sprouts and yams:

• 400g brussel sprouts

• 750g yams

• 4 tbsp olive oil (divided)

• 1 tbsp balsamic vinegar

• 3 tbsp maple syrup

• 56g pecans

• Salt and pepper

For the cauliflower mash:

• 600g cauliflower

• Splash of almond milk

• 30g cream cheese

• 50g greek yogurt

• Garlic

• Salt and pepper

For the gravy:

• 1 tbsp olive oil

• 100g mushrooms

• 100g onions

• 1 tbsp rosemary

• 1/3 cup chicken broth

• 1 tbsp soy sauce

• 30g miso paste

• 30g almond flour (or all purpose)

• Salt and pepper

DIRECTIONS:

1. Roast your chicken

For the brussel sprouts and yams:

1. Place chopped brussel sprouts and yams in a baking dish and drizzle with 1 tbsp olive oil

2. Bake at 350 for 30 minutes

3. In a bowl, combine remaining 2 tbsp olive oil, 1 tbsp balsamic vinegar, 3 tbsp maple syrup and pecans

4. Mix with the brussel sprouts and yams and put back in the oven for 10-15 minutes

Makes 10 servings, each with 3g protein, 30g carbohydrates and 10g fat

For the cauliflower mash:

1. Steam cauliflower

2. Add greek yogurt, cream cheese, almond milk, garlic, salt and pepper to the cauliflower and blend with any kind of blender you have. Be patient!

Makes 10 servings each with 3g protein, 4g carbohydrates and less than 1g fat

For the gravy:

1. Sautee onions and mushrooms in olive oil and add rosemary

2. Once softened, add chicken broth, soy sauce and miso paste and mix well

3. Add almond flour, mix well and bring to a simmer

4. Remove heat and blend with any kind of blender. Salt and pepper to taste

Makes 10 servings, each with 1g protein, 2g carbohydrates and 2g fat

Chicken Green Curry

Hearty dinner dish perfect for after a long day of training, work or play.

Submitted by Georgie Borg

Ingredients:

• 2 tbsp of your favourite green curry paste

• 1 tin of light coconut milk

• 2 chicken Marylands thinly sliced or cubed (deboned and skin off) Georgie's note: I like thigh meat as it has more flavour than breast but you may want to use the breast as it is leaner.

• 2 zucchinis, sliced

• 1 bunch of broccolini (sliced including stems and can be substituted for broccoli)

• Green beans (take the ends off the beans)

Directions:

1. Heat green curry paste in wok until fragrant.

2. Slowly pour in coconut milk and stir in the paste.

3. Let the coconut milk heat and when just bubbling on the edge of the wok, gently put in the pieces of chicken.

4. Stir chicken around and make sure the chicken meat is not clumped, turn the heat down so the coconut milk stays hot but is not boiling. (If you allow the coconut milk to continue boiling it will form a skin.)

5. Cook the chicken in the coconut milk for about 10 minutes.

6. After the chicken has cooked for the first 10 minutes, add the zucchini, the broccolini and the beans and cook until the vegetables are done as you like them (still a bit crunchy, or just tender - but you want them to be hot)

7. Serve and enjoy!

Note: if you want more curry "sauce" you can just add some water (best added when you add the vegetables)