CHILI ESPRESSO RUBBED RIBEYE

Chili Espresso Rubbed Ribeye with Charred Tomatillo & Poblano Salsa Verde with Chorizo Sweet Potato Hash

30

Minutes Prep Time

80

Minutes Cook Time

2

Servings

INGREDIENTS

CHILI ESPRESSO RUBBED RIBEYE

¼ cup ancho chili powder
¼ cup finely ground espresso
2 tablespoons Spanish paprika
2 tablespoons dark brown sugar
1 tablespoon cumin
1 tablespoon kosher salt
1 tablespoon ground black pepper
1 tablespoon dried oregano
2 teaspoons chili de arbol powder
2 bone-in or boneless rib-eye steaks, 2-inches thick, approximately 1 ½ pounds each
Canola or olive oil
Salt and coarsely ground black pepper

CHARRED TOMATILLO & POBLANO SALSA VERDE

1 lb tomatillos about 8-9; look for fresh tomatillos that are firm and bright green under the husk
3 poblanos
2 jalapenos for an extra spicy kick
1⁄3 of a large red onion
3 garlic cloves
Pinch of cumin
Handful of cilantro leaves and stems
1 lime
Salt to taste

CHORIZO SWEET POTATO HASH

1 large sweet potato peeled and cubed into small pieces
2 tablespoons olive oil
Salt & pepper
½ teaspoon chili powder
½ teaspoon cumin
1 small red onion diced
Half of a red, green, yellow bell pepper diced
1 tablespoon cilantro
2 chorizo links diced

INSTRUCTIONS

CHILI ESPRESSO RUBBED RIBEYE

1. Combine all spices in a bowl.

2. Preheat oven to 425 degrees F.

3. Preheat a cast iron pan over high heat. Brush each side of the steak with oil and

   then season each side liberally with salt and pepper. Rub 2 tablespoons of the coffee rub onto 1 side of each steak. Cook the steak, rub side down until golden brown, about 3 to 4 minutes. Flip the steak over, cook for 2 minutes and then transfer to a baking sheet and cook in the oven to medium-rare doneness, about 8 to 10 minutes. Remove and let rest 5 minutes before slicing.

CHARRED TOMATILLO & POBLANO SALSA VERDE

1. Turn on the broiler in your oven. Line a baking sheet with foil and brush it with

   some oil.

2. Husk, wash and dry tomatillos. Wash and dry poblanos and jalapenos.

3. Place all of this and the garlic cloves on the lined baking sheet. Drizzle some oil

   on top and a generous sprinkling of salt and toss to mix and coat evenly.

4. Wrap oil-coated garlic cloves in a small piece of foil and place it on the baking

   sheet.

5. Place the baking sheet about 8 inches below the broiler and broil until the

   tomatillos and poblano peppers start to char (about 10 minutes, exact time

   depends on your broiler so make sure you keep an eye on it).

6. Flip the tomatillos and peppers over and broil for another 5 - 10 minutes until

   they char on that side as well. Add the onions to char at this stage too if you

   like.

7. Remove the baking sheet from the oven and let it cool.

8. Remove the stems from the poblano and jalapeno peppers. (de-seed the

   jalapeno peppers if you prefer a mild salsa verde). Unwrap the softened garlic

   cloves from the foil and let them cool.

9. Place the roasted tomatillos, poblano, jalapeno, garlic, onion, cumin, cilantro,

   and juice of 1 lime in a food processor.

10. Pulse until everything is evenly chopped. Taste and season.

11. Pour into a serving dish and serve.

CHORIZO SWEET POTATO HASH

1. Preheat the oven to 400 degrees F.

2. Toss sweet potato cubes in a bowl with the olive oil, salt and pepper, chili

   powder and cumin.

3. Spread them on a cookie sheet in a single layer. Roast for 25 minutes until

   they begin to soften.

4. Meanwhile, brown the onions, peppers, and chorizo in a pan.

5. Stir in cilantro.

6. Stir the potatoes into the pan with the onions, peppers and chorizo.

DID YOU TRY THIS RECIPE?

We would love to see your creation!

Follow TECO Peoples Gas on Instagram, take a photo, and tag it #flavoredbyflame.

BLACK PEPPER BURGER WITH GORGONZOLA AIOLI

Black Pepper Burger with Gorgonzola Aioli

20

Minutes Prep Time

25

Minutes Cook Time

4

Servings

INGREDIENTS

BURGERS

• 1 lb ground chuck

• Kosher salt & ground black pepper

• 2 tsp garlic powder

• ½ tsp onion powder

• ½ tsp paprika

• 2 tsp Worcestershire sauce

• 1 tbsp canola oil

GORGONZOLA AIOLI

• 1 green onion

• 1 clove garlic

• 1/8 c red wine vinegar

• 1/4 c olive oil

• 1/2 c mayonnaise

• 1/2 c Gorgonzola cheese

• Kosher Salt & Pepper

TOPPINGS

• 1 lb thick cut bacon, cook & crumbled

• 4 slices Swiss cheese

• Lettuce

• Tomato

• Onion

• 4 hamburger buns, toasted

INSTRUCTIONS

BURGER

1. Place ground beef and remaining ingredients, except the canola oil into a large mixing bowl. Mix by hand until just combined.

2. Form four equal size patties onto a parchment lined baking sheet tray. Coat each side with black pepper. Cover and rest at room temperature for 1 hour.

3. Preheat a cast iron skillet or pan on medium-high. Add canola oil when the pan is hot. 

4. Place patties into the oiled skillet and cook 4-5 minutes per side, or until an internal temperature of 155 degrees. Top the burgers with cheese about a minute before they are ready to remove. Remove and rest 3-5 minutes before serving.

5. Place burger on bottom bun and top with crumbled bacon. Spread aioli on top bun. Garnish with lettuce, onions, and tomatoes. Lean the top bun onto the burger.

6. Serve.

GORGONZOLA AIOLI

1. In the bowl of a food processor pulse together the green onion and garlic.

2. Add Gorgonzola cheese, pulse.

3. Add olive oil and vinegar, pulse.

4. Add mayonnaise, pulse.

5. Add salt and pepper to taste.

SIMPLE PAELLA

Simple Paella

Paella may seem complicated to make, but this pre-game recipe can be prepared in no time. This delicious but easy Paella is simple to prepare as a one-pan dinner that will satisfy your appetite for game time. Chicken, shrimp, and sausage are the team players here. Enjoy!

15

Minutes Prep Time

40

Minutes Cook Time

2

Servings

INGREDIENTS

1 tablespoon vegetable oil

2 cups uncooked long grain white rice

4 cups Chicken Broth/Stock

1 cup picante sauce

1 teaspoon ground tumeric

16 ounces (1 package) turkey kielbasa, sliced

¾ pound small frozen shrimp - peeled, deveined, cooked (thawed)

10 ounces (1 package) refrigerated cooked chicken strips (about 1 and ¾ cup)

INSTRUCTIONS

1. Heat the oil in a 12-inch skillet over medium heat. Add the rice and cook for 30 seconds, stirring constantly.

2. Stir the broth, picante sauce and turmeric in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes.

3. Stir the kielbasa, shrimp and chicken in the skillet. Cover and cook for 5 minutes or until the rice is tender.

DID YOU TRY THIS RECIPE?

We would love to see your creation!

Follow TECO Peoples Gas on Instagram, take a photo, and tag it #ChompOnThis

FRITA CUBANA

Frita Cubana

15

Minutes Prep Time

10

Minutes Cook Time

6-8

Servings

INGREDIENTS

FRITA

1 pound ground beef
¾ pound ground pork
4 cloves garlic, mashed and finely minced
⅓ cup onion, grated
2 tablespoons ketchup
¾ teaspoon ground cumin
1 ½ teaspoons sweet Spanish paprika
Salt & pepper cooked patties to taste
6-8 American-style hamburger or steak bun
6-8 cups freshly fried shoestring potatoes
Raw onion, sliced (optional)

FRITA SAUCE

1 (6-ounce) can tomato paste
1 ½ cups water
1 teaspoon ground cumin
1 ½ teaspoons sweet Spanish paprika
1 teaspoon garlic powder
¼ cup sugar
¼ cup white vinegar
1 teaspoon salt

INSTRUCTIONS

1. Use a food processor with a chopping blade to grind together the meats, the minced garlic, and the onion. Blend in the ketchup, cumin, and paprika.

2. Remove the meat mixture from the food processor and form by hand into round thin patties. Cook on a flat griddle or in a frying pan.

3. Fritas should be cooked to medium well done, but don't overcook -- they should still be nice and juicy. When the frita is just about cooked through, reduce heat to medium low, squirt on some secret sauce, and let the patties cook just a minute longer.

4. While the fritas are frying, use a deep fat fryer or frying pan with a couple inches of vegetable oil to fry the shoestring potatoes. Drain on paper towels and lightly salt. Keep warm.

5. Serve each frita on a traditional American hamburger bun.

6. Smather plenty of Frita Sauce on the bun and the patty.

7. Place the patty on the bun, cover with some sliced onion (if you like), and pile

8. high with fresh, hot, shoe-string style fried potatoes

9. Splash a little extra secret sauce on the fries.

10. Serve with additional fries on the plate.

FRITA SAUCE

1. Mix all of the ingredients together in a two-quart saucepan.

2. Bring to a boil stirring constantly.

3. Reduce heat to low and simmer, stirring occasionally, for 10 to 15 minutes.

4. Remove from heat and let cool.

DID YOU TRY THIS RECIPE?

We would love to see your creation!

Follow TECO Peoples Gas on Instagram, take a photo, and tag it #flavoredbyflame.

CHICKEN QUESADILLA DIP

CHICKEN QUESADILLA DIP

This chicken quesadilla dip is a meal by itself. This recipe is suitable anytime you need a quick one-dish deliciousness to prepare for game day or an upcoming get-together. You will never look at mushroom soup the same. Did you know cooking with natural gas uses less energy for higher efficiency?

15

Minutes Prep Time

34

Minutes Cook Time

4

Servings

INGREDIENTS

1 LB. Chicken Breasts cut into chunks

⅓ C. Water

⅛ TSP Garlic Powder

¼ TSP Chili Powder

1 small onion diced

1 can cream of mushroom soup

1 cup of salsa

1 cup shredded Mexican cheese mix

Tortilla chips

INSTRUCTIONS

1. Prepare skillet with nonstick cooking spray or olive oil. Brown chicken on medium-high heat until no longer pink.

2. Preheat oven to 350 degrees.

3. Add the garlic powder, chili powder, onion, and water. Cover and Simmer for 10 minutes

4. Add Cream of Mushroom Soup and Salsa. Cook over medium heat for 4 minutes until blended and bubbly.

5. Build a layer of tortilla chips at bottom of a baking dish

6. Pour ⅓ of mix into the dish, add a layer of tortilla chips, and then add ⅓ cup of shredded cheese. Continue process until approximately three layers.

7. Cover with foil and bake for 20 minutes. Serve with tortilla chips.

PB & J FRENCH TOAST

PB&J French Toast

10

Minutes Prep Time

10

Minutes Cook Time

2

Servings

Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht, share simple and healthy recipes cooked perfectly with Natural Gas. This first segment of Cooking the Licht Way offers a different spin on a breakfast favorite, PB&J sandwiches disguised as French toast.

INGREDIENTS

1 tablespoon creamy peanut butter
1 tablespoon jelly
2 slices bread
1 egg
¼ cup milk
Dash vanilla
1 teaspoon cinnamon
1 tablespoon butter

INSTRUCTIONS

1. In bowl, mix together egg, milk, vanilla, sugar and cinnamon.

2. Take bread and spread with peanut butter and jelly and sandwich.

3. Heat pan with butter over medium high heat.

4. Dip PB&J sandwich into batter and completely coat both sides.

5. Place sandwich into pan and cook until browned, approximately 2 minutes per side.

6. Remove and cut into halves or quarters and sprinkle with powdered sugar, if desired.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

TENDER AND CRISPY POTATO PANCAKES

Tender and Crispy Potato Pancakes

15

Minutes Prep Time

10

Minutes Cook Time

2

Servings

Tender and crispy potato pancakes are on the menu for this segment of Cooking the Licht Way. Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht, share simple and healthy recipes cooked perfectly with Natural Gas.

INGREDIENTS

1 lb russet potatoes
1 small yellow onion
1 teaspoon salt
1 teaspoon pepper
1 teaspoon baking powder
3 tablespoons flour
1 egg
2 tablespoons olive or canola oil
Sour cream and applesauce, to top

INSTRUCTIONS

1. Grate potato and onion into a colander; squeeze out as much moisture as possible out of the potato mixture.

2. In a large bowl, whisk the egg and add potato mixture.

3. Add salt, pepper, baking powder, and flour. Stir until incorporated.

4. Heat sauté pan over medium-high heat; add some oil. Place scoop of potato mixture into pan and press flat with spatula.

5. Cook until golden brown and crispy.

6. Serve with applesauce or sour cream, as desired.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

KOREAN BBQ DUCK TACOS

Korean BBQ Duck Tacos

10

Minutes Prep Time

10

Minutes Cook Time

2

Servings

Want tacos that combine the richness of duck meat and the sweetness of Korean barbecue sauce? This segment of Cooking the Licht Way offers just that. In the series, Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht, share simple and healthy recipes cooked perfectly with Natural Gas.

INGREDIENTS

3 tablespoons soy sauce
4 teaspoons rice vinegar
1 scallion, thinly sliced
1 teaspoon ginger, minced
1 teaspoon garlic, minced
1 ½ teaspoons light brown sugar
1 teaspoon sesame oil
Red pepper flakes
1 lb duck meat, cooked and shredded
8 6-inch flour tortillas
1 oz hoisin sauce
Siracha sauce, to taste

INSTRUCTIONS

1. Mix first 8 ingredients together in a pan and bring to a simmer over medium-low heat.

2. Add duck meat and coat completely with pan sauce; simmer until warmed through.

3. Heat tortillas in microwave or in hot pan.

4. Fill warm tortillas with duck meat mixture and top with hoisin and siracha sauces, as desired.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

FRENCH ONION STEAKS

French Onion Steaks

15

Minutes Prep Time

15

Minutes Cook Time

2

Servings

Flat iron steaks dressed with a rich French onion sauce are on the menu with Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht. This segment of Cooking the Licht Way highlights another simple and healthy recipe cooked perfectly with Natural Gas.

INGREDIENTS

2 oz olive oil, divided
2 (8 oz) flat iron steaks
Salt, pepper to taste
1 yellow onion, sliced
½ red onion, sliced
1 teaspoon garlic, minced
1 teaspoon dried thyme
Pepper to taste
1 oz sherry
1 cup beef stock/broth
½ cup parmesan cheese, grated

INSTRUCTIONS

1. Preheat grill or cast iron pan over high heat.

2. Season steaks with salt and pepper. Add 1 oz oil to pan.

3. Sear steaks approximately 4 minutes on each side for medium rare. Remove from pan and let stand 10 minutes.

4. In small saucepan, heat remaining oil over medium-high heat. Add onions and garlic and cook for 5 minutes until they become soft and translucent. Add thyme and pepper, cook for 2-3 minutes more.

5. Stir in parmesan cheese.

6. Slice steaks, top with sauce and remaining parmesan cheese.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

SWEET POTATO QUINOA

Sweet Potato Quinoa

10

Minutes Prep Time

25

Minutes Cook Time

2

Servings

INGREDIENTS

1 tablespoon olive oil
1 medium sweet potato, diced
¼ cup onion, diced
1 medium Granny Smith apple, diced
1 tablespoon curry powder
1 cup quinoa
2 cups vegetable stock
1 cup English peas, cooked

INSTRUCTIONS

1. Heat saucepan over medium-high heat, add olive oil, onion and sweet potato; sauté until onion starts to soften, about 3 minutes.

2. Add the apple and curry powder and continue to cook for 2 minutes.

3. Stir in the quinoa until completely incorporated.

4. Add the broth and bring to simmer; cover and cook at low simmer for 20 minutes.

5. Add the peas, and continue to cook uncovered approximately 2 more minutes.

6. Serve.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

SPICY CORIANDER YELLOWTAIL TUNA

Spicy Coriander Yellowtail Tuna

15

Minutes Prep Time

5

Minutes Cook Time

2

Servings

Yellowtail tuna seared with a spicy coriander crust is on the menu with Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht. This segment of Cooking the Licht Way highlights another simple and healthy recipe cooked perfectly with Natural Gas.

INGREDIENTS

4 teaspoons ground coriander
1 teaspoon white pepper
1 teaspoon black pepper
2 teaspoons granulated garlic
2 teaspoons granulated onion
1 teaspoon dry mustard
2 teaspoons paprika
2 teaspoons salt
2 teaspoons powdered ginger
1 teaspoon soy sauce
1 teaspoon sweet chili sauce
1 tablespoon olive oil
8 oz portion yellowtail tuna

INSTRUCTIONS

1. Mix all spices together for spice blend. Set aside.

2. Combine soy sauce and sweet chili sauce and coat tuna on all sides. Let tuna sit in refrigerator for 15 minutes.

3. Season tuna with spice mixture, ensuring tuna is completely covered.

4. Heat pan to high, add olive oil and sear tuna until crust appears (about 1 minute per side).

5. Remove tuna from pan and let rest in refrigerator 10 minutes.

6. Slice tuna thin and serve.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

ROMAN CHICKEN

Roman Chicken

10

Minutes Prep Time

20

Minutes Cook Time

2

Servings

Airline chicken breasts are seared crispy and then finished with a light Roman sauce by Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht. This segment of Cooking the Licht Way highlights another simple and healthy recipe cooked perfectly with Natural Gas.

INGREDIENTS

1 oz olive oil
4 6-oz chicken breasts, skin on
2 teaspoons garlic, minced
3 anchovies
1 tablespoon rosemary
1 oz. white balsamic vinegar
1 cup chicken stock
Salt and pepper

INSTRUCTIONS

1. Preheat oven to 350°F. Season chicken breasts with salt and pepper. Heat oil in frying pan and add seasoned chicken breasts (skin side down) and cook until the skin starts to turn golden brown, turn and cook for an additional 2-3 minutes.

2. While chicken is cooking, chop the anchovies with rosemary.

3. Transfer chicken from pan to oven-safe pan and cook until 165 degrees (about ten minutes).

4. In hot frying pan, add the garlic and anchovy mixture; cook for 1 minute or until garlic softens. Deglaze the pan with the vinegar, scraping all the browned bits. Add chicken stock and bring to simmer, cook 5 minutes.

5. Serve chicken topped with sauce.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

CRAWFISH ETOUFFEE

Crawfish Etouffee

10

Minutes Prep Time

25

Minutes Cook Time

4

Servings

A Louisiana etouffee is a dish made with roux and shellfish like this rich crawfish etouffee by Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht. This segment of Cooking the Licht Way highlights another simple and healthy recipe cooked perfectly with Natural Gas.

INGREDIENTS

1 oz. olive oil
1 ½ cups onion, diced
1 cup celery, diced
¾ cup green bell pepper, diced
2 teaspoons garlic, chopped
1 tablespoon paprika
¼ teaspoon white pepper
¼ teaspoon black pepper
⅛ teaspoon cayenne pepper
¼ cup flour
2 cups seafood stock
1 ¼ pounds crawfish
3 tablespoons butter
½ cup scallions, chopped
2 tablespoons basil, chopped
1 tablespoon parsley, chopped

INSTRUCTIONS

1. Heat oil in sauce pan over medium heat, add onions, celery, bell pepper and garlic. Cook until soft, about 5 minutes.

2. Add paprika through cayenne pepper and incorporate completely; sautée for about 1 minute.

3. Add flour and stir until incorporated.

4. Add seafood stock and stir until fully incorporated with no lumps. Bring to simmer and add crawfish. Simmer for 10 minutes.

5. Finish with butter, scallions, basil and parsley. Serve over cooked rice.

NOTES

All recipes are courtesy of Chef Mike Beadles.
Mike Beadles is the head chef of the Tampa Bay Buccaneers.
Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.
By Chef Mike Beadles

PUMPKIN PROCAKES

Pumpkin ProCakes

10

Minutes Prep Time

15

Minutes Cook Time

2

Servings

INGREDIENTS

2 ½ cups flour (½ white and ½ whole wheat)
1 scoop unflavored protein powder
2 ½ teaspoons baking soda
2 ½ heaping teaspoons baking powder
1 ½ teaspoons salt
2 eggs
2 ½ cups low-fat or reduced fat milk
1 ½ teaspoons vanilla
6 tablespoons pumpkin puree
1 teaspoon pumpkin pie spice
Splash of vegetable oil

INSTRUCTIONS

1. Combine all dry ingredients and mix together.

2. Add wet ingredients and whisk until just combined (don’t over mix the batter or it will cause your pancakes to be dry and chewy).

3. Heat skillet to medium-hot heat.

4. Use nonstick cooking spray to coat skillet and let skillet heat up for 1-2 minutes.

5. Drop desired amount of batter onto hot skillet and cook until bubbles form.

6. Flip when there are equal bubbles throughout the pancake. Cook another minute before done.

NOTES

A Florida Athletics Dietary Nutritionist (works with UF athletes as a sports performance nutritionist) contributes to this series, so these recipes are not only quick but super healthy.

CORN AND LENTIL SALSA

Corn and Lentil Salsa

5

Minutes Prep Time

15

Minutes Cook Time

2

Servings

INGREDIENTS

2 ½ c. corn salsa: Equal parts corn, red peppers, and onion
¾ c. brown lentils

INSTRUCTIONS

1. Rinse the lentils in a colander and pick out any shriveled lentils or non-lentils.

2. Put lentils in a saucepan and just cover with water. Bring to a boil over medium-high heat and then reduce heat to maintain a simmer.

3. Cover the pan and allow to simmer for about 15 min. or until lentils are tender, but not mushy.

4. Drain lentils with a colander. Place lentils in a large bowl.

5. Mix in the corn salsa and serve with tortilla chips.

PROTEIN-PACKED PEANUT BUTTER CUPS

Protein-Packed Peanut Butter Cups

15

Minutes Prep Time

15

Minutes Cook Time

4-6

Servings

INGREDIENTS

Melted coconut oil or coconut oil spray
1 ½ cups dark chocolate chips
¾ cup of natural peanut butter (with oil separation!)
Vanilla or unflavored whey protein powder

INSTRUCTIONS

1. Lightly coat muffin tins (12 muffins or 24 mini-muffins) with coconut oil.

2. Start with only ¾ c. of the dark chips over low-medium heat until melted, stirring continuously.

3. Spoon a thin layer of melted chocolate into each cup. Place in the freezer for about 10 min., or until solid.

4. In the meantime, slowly mix the protein powder in with the peanut butter until you get a desired consistency (usually pretty thick), approx. 1 scoop (20 grams).

5. Begin melting the remainder of the dark chocolate chips (¾ c.)

6. Take the muffin tins out of the freezer and flatten about a spoonful of peanut butter mixture in each muffin cup. Put melted chocolate over the peanut butter.

7. Place in the freezer until hardened.

8. Use a spoon around the edges to easily pop-out each peanut butter cup.

STUFFED BURGERS

Stuffed Burgers

15

Minutes Prep Time

15

Minutes Cook Time

4

Servings

INGREDIENTS

1lb 90/10 ground beef or ground turkey
¼ teaspoon salt
¼ teaspoon black pepper
½ teaspoon garlic powder (or 1 clove minced garlic)
½ teaspoon onion powder (optional)
Stuffing(s) of choice
Toppings of choice

INSTRUCTIONS

1. Preheat stove-top pan to medium-high heat (remember to use cooking spray).

2. In a bowl, mix together meat and seasoning.

3. Separate meat into 8 thin, equal patties.

4. Place stuffing on top of 4 patties, leaving room around sides.

5. Place the remaining 4 patties over each of the stuffing-topped patties. Pinch sides together, making sure there aren’t any holes where stuffing could spill out.

6. Once the pan is hot, place patties on pan for 4-6 min. per side, or longer if you prefer well-done (internal temp of 155°F).

7. Burgers can be served by themselves, or with toppings and buns.

NOTES

STUFFINGS

1. Low-fat cheese is always a good option: cheddar, mozzarella, pepper jack, goat cheese, etc.

2. Suggested veggies: avocado, mushrooms, onion, or jalapeño (with seeds removed).

TRY THESE FLAVOR COMBOS

• Caramelized onion & Pepper jack cheese

• Mushroom & Swiss

• Pineapple & Mozzarella

• Sautéed bell pepper & Provolone

• Pico de gallo & Cheddar

• Spinach & Goat cheese

BBQ CHICKEN PIZZADILLA

BBQ Chicken Pizzadilla

10

Minutes Prep Time

10

Minutes Cook Time

2

Servings

INGREDIENTS

Flat tortilla wrap
BBQ Sauce
Reduced-fat shredded mozzarella cheese
Diced purple onion
Diced red pepper
Roasted corn
Slow cooker BBQ chicken
Italian spices

INSTRUCTIONS

1. Heat olive oil in a non-stick pan over low heat. Place tortilla in pan.

2. Spread BBQ sauce on half of the tortilla. Sprinkle with onion, red pepper, corn, and chicken, and top with cheese.

3. Flip the other half of the tortilla over, creating a half moon shape.

4. Cook until crisp on one side and then flip to brown the other.

POTATO CRUSTED ZUCCHINI FRITTATA

Potato Crusted Zucchini Frittata

15

Minutes Prep Time

20

Minutes Cook Time

2

Servings

INGREDIENTS

4 medium russet potatoes, 1 lb. total, peeled
6 eggs
2 tablespoon water
6 tablespoon extra virgin olive oil
2 cups chopped zucchini
2 cups chopped onion
1 cup shredded cheese

INSTRUCTIONS

1. Preheat oven to 400 degrees F.

2. Slice potatoes thinly and place them in a bowl, cover with water, and let sit.

3. Beat the eggs with water, salt, and pepper until fluffy. Place to the side.

4. Heat iron skillet over medium heat. While heating, drain the sliced potatoes in a colander.

5. When the skillet is hot, pour olive oil in. Spread potato slices into the bottom, forming an even layer. They should sizzle.

6. Cover the skillet with a lid and reduce heat. Let the potatoes cook for 2 min. Uncover. Spread the chopped zucchini and onions evenly across the top of the potatoes in a single layer. Cook for 1 min., or until the zucchini is tender.

7. Pour eggs evenly across the top of the veggies and sprinkle with cheese.

8. Place skillet into preheated oven and cook for 10-12 min., or until a knife inserted in the center comes out clean.

9. Remove the frittata from the oven and let it cool for 5 min. on the stovetop.

SPAGHETTI SQUASH CASSEROLE

Spaghetti Squash Casserole

10

Minutes Prep Time

40

Minutes Cook Time

4

Servings

INGREDIENTS

1 spaghetti squash
1 pound lean ground turkey
1 jar pesto sauce (or other sauce)
1 bag of shredded Italian cheese
Olive oil
Spices

INSTRUCTIONS

1. Heat oven to 400 degrees F.

2. Slice squash in half lengthwise and scoop out the seeds. Place squash cut-side down on baking pan and roast for approx. 30 min.

3. While squash is roasting, heat a pan with olive oil on the stovetop to medium and sauté the ground turkey. Season well with salt and pepper.

4. When the squash is done, take it out of oven and use a fork to scrape out the spaghetti pieces. Add these to the pan with the turkey.

5. Mix in sauce and cheese to taste.