FREEDOM NEWSROOM
Eggs & Tuna with Green Beans 2 servings | 25 minutes INGREDIENTS 4 Egg 2 cups Green Beans (trimmed) 2 tbsps Mayonnaise 1 1/2 tsps Red Wine Vinegar 1 can Tuna (drained) 2 stalks Green Onion (chopped) METHOD Place the eggs in a saucepan and cover with cold water. Cover and bring to a boil. Turn off the heat and let it stand covered for 12 minutes. Drain and run cold water over the eggs until cool enough to handle and peel. Cut the eggs in half and set aside. Meanwhile, place the green beans in a steamer basket over boiling water and cover. Steam for three to five minutes. Run under cold water, drain, and set aside. Whisk together the mayonnaise and red wine vinegar. Divide the green beans, eggs, tuna, and green onions onto a plate. Add the dressing on top and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two eggs, half a can of tuna, and one cup of green beans. More Flavor: Add salt and pepper, parsley, and tomatoes. Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained. Nutrition Facts Amount per serving 309 calories 30gs protein 13gs carb 16gs fat
Ham & Cheese Stuffed Chicken 2 servings | 30 minutes INGREDIENTS 10 ozs Chicken Breast (boneless, skinless) Sea Salt & Black Pepper (to taste) 3 ozs Sliced Ham 2 ozs Mozzarella Cheese (shredded) 1/16 oz Avocado Oil Spray (divided) 2 cups Mixed Greens METHOD Preheat the oven to 400°F (205°C) and line a large baking sheet with parchment paper. Cut the chicken breasts in half, lengthwise to create a pocket in each chicken breast. Do not cut all the way through. Season the chicken all over with salt and pepper. Layer the ham and cheese into the chicken breasts. Place the chicken onto the baking sheet and spray with avocado oil. Bake in the oven for 20 to 25 minutes or until the chicken has cooked though. Serve with mixed greens and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one stuffed chicken breast and about one cup of mixed greens. More Flavor: Spread some pesto sauce into the chicken. Additional Toppings: Top with parsley and parmesan cheese. Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray. Nutrition Facts Amount per serving 315 calories 48gs protein 5gs carb 12gs fat
Garlic Butter Steak, Edamame & Asparagus 2 servings | 20 minutes INGREDIENTS 2 cups Edamame Pods 10 ozs Flank Steak (sliced very thinly against the grain) 2 tbsps Tamari (divided) 2 tsps Cornstarch 2 tsps Avocado Oil 2 tbsps Water 2 tbsps Butter 2 Garlic (clove, minced) 2 cups Asparagus (woody ends trimmed, chopped) METHOD Bring a large pot of salted water to a boil. Place the edamame pods in the boiling water and cook for three minutes, stirring occasionally. Drain and rinse and set aside. In a bowl, mix together the steak with half the tamari and cornstarch. Heat a large wok over medium-high heat. Add the oil. Once hot, add the steak in a single layer, working in batches if needed. Cook for one minute, undisturbed. Flip and cook for one more minute. Remove with a slotted spoon and set aside. Remove the wok from the heat and let cool slightly for one minute. Return over medium heat and add the water, butter, and garlic. Toss to combine. Add the edamame, asparagus, and remaining tamari and cook for three minutes, tossing often. Add the steak and toss everything together. Divide onto plates and enjoy! Notes Leftovers: Refrigerate in an airtight container for up to two days. Serving Size: One serving is approximately one cup of edamame, one cup of asparagus, and 3/4 cup of steak (sliced). More Flavor: Add chili flakes. Serve Ii With: As is, or with rice on the side. Nutrition Facts Amount per serving 531 calories 46gs protein 24gs carb 30gs fat
Chicken & Delicata Squash with Brown Butter Sage 2 servings | 50 minutes INGREDIENTS 3 tbsps Extra Virgin Olive Oil (divided) 1 tbsp Balsamic Glaze 1/2 tsp Dijon Mustard 1 tsp Maple Syrup 12 ozs Chicken Breast (bone-in, skin-on) Sea Salt & Black Pepper (to taste) 1 Delicata Squash (small, cut in half lengthwise, seeds removed, cut into wedges) 1 tbsp Butter 1/4 cup Fresh Sage METHOD Preheat the oven to 425oF (220oC). Line two baking sheets with parchment paper. Place an oven safe rack over top of one. In a small bowl, combine half the oil, balsamic glaze, mustard, and maple syrup. Place the chicken in a bowl and season with salt and pepper. Pour about half of the balsamic mixture over the chicken and coat well. Place the chicken on the baking sheet with the rack. Add the squash to the second baking sheet. Coat with the remaining oil and season with salt and pepper. Transfer the chicken to the oven and bake for 35 to 40 minutes or until cooked through. Halfway through baking, remove the chicken and brush the remaining balsamic mixture over top and return to the oven. Add the squash to the oven at this point too. In a small saucepan, melt the butter and add the sage. Stir often until the butter has browned and smells nutty, about three to four minutes. Divide the chicken and squash onto plates and drizzle the sage butter over the squash. Enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is about 1 1/2 cups of squash with 1 1/2 cups chicken (sliced). NUTRITION FACTS Amount per serving 618 calories 51gs protein 13gs carb 40gs fat
Classic Beef-Stuffed Peppers 4 servings | 45 minutes INGREDIENTS: 1 pound Ground Beef (93% lean or leaner) 4 medium red, yellow or green bell peppers 1/2 cup minced onion 2 teaspoons minced garlic 1 can (14-1/2 ounces) diced tomatoes with green peppers and onions, drained 1/2 cup cooked white or brown rice 3 tablespoons tomato paste 2 teaspoons dried parsley 1/2 teaspoon salt 1/4 teaspoon black pepper Chopped fresh parsley (optional) METHOD: Coat a large baking dish with cooking spray; set aside. Preheat oven to 475°F. Cut tops off bell peppers; set tops aside. Using a paring knife, carefully remove the membranes and seeds from bell peppers. Arrange peppers about 2 inches apart in prepared baking dish. Place tops on empty peppers. Cover baking dish tightly with aluminum foil; bake 15 minutes. Remove from oven; cool slightly. Meanwhile, heat large nonstick skillet over medium heat until hot. Add Ground Beef, onion and garlic; cook 3 to 4 minutes, breaking beef into 1/2 inch crumbles and stirring occasionally. Stir in tomatoes, rice, tomato paste, dried parsley, salt and black pepper; cook 3 to 4 minutes until heated through, stirring occasionally. Remove pepper tops. Divide beef mixture evenly among peppers; replace tops. Bake in 475°F oven 17 to 22 minutes until instant-read thermometer inserted into center of beef mixture registers 160°F and bell peppers are tender. Garnish with parsley, if desired. Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness. NUTRITION (per serving) Calories: 296 Fat: 3,4g Protein: 29g Carbohydrate: 25g Iron: 4,5g
One Pan Miso Honey Chicken Thighs with Squash 2 servings | 40 minutes INGREDIENTS 1 tbsp Miso Paste 1 tsp Raw Honey 1 Garlic (clove, large, minced) 3 tbsps Chicken Broth, Low Sodium Sea Salt & Black Pepper 1 lb Chicken Thighs with Skin (bone-in) 1 Delicata Squash (large, sliced, seeds removed) 1 tbsp Parsley (minced) METHOD Preheat the oven to 400oF (205oC). Heat a cast-iron pan over medium-high heat. Mix the miso paste, honey, garlic, chicken broth, salt, and pepper together. Add the chicken and squash to the marinade and toss well to coat. Sear the chicken thighs in the cast iron pan, skin-side down, until just browned, about two minutes. Remove the chicken from the pan. Add the squash and remaining marinade to the pan and place the chicken thighs on top. Bake in the oven for 30 minutes or until the chicken is cooked through and the squash is tender. Garnish with parsley and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two chicken thighs and one cup of squash. Additional Toppings: Sesame seeds, hot sauce, and/or chopped green onions. Nutrition Facts Amount per serving 623 calories 57gs protein 15gs carb 35gs fat
Creamy Spinach Stuffed Salmon & Potatoes 2 servings | 35 minutes INGREDIENTS 5 oz Potatoes (wedges) 1 tsp Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) 2 tbsps Cream Cheese, Regular 2 tbsps Frozen Spinach (thawed, drained) 2 Garlic (clove, minced) 1/2 Lemon (juiced, zested) 12 ozs Salmon Fillet METHOD Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper. Place the potatoes on the baking sheet and toss with oil, salt, and pepper. Transfer to the oven and bake for 20 minutes. Meanwhile, in a bowl, mix together the cream cheese, spinach, garlic, lemon juice, lemon zest, salt, and pepper. Using a sharp knife, slice down the middle of each piece of salmon, lengthwise. Make sure that your knife doesn't go all the way through. Stuff each fillet with the spinach mixture and season the fillets with salt and pepper. Place the salmon onto the same baking sheet as the potatoes. Place back in the oven and cook for 12 to 15 minutes or until cooked through. Divide the salmon and potatoes between serving plates and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to one stuffed salmon and one cup potatoes. More Flavor: Add parsley to the spinach mixture. Dairy-Free: Use cashew cream cheese instead. Nutrition Facts Amount per serving 563 calories 40gs protein 43gs carb 26gs fat
Chicken Chowder 3 servings | 35 minutes INGREDIENTS 2 slices Bacon (sliced) 2 Yellow Potato (medium, chopped) 1 Leek (large, sliced) 1 Carrot (medium, diced) 2 stalks Celery (sliced) 2 Garlic (clove, chopped) 1 tbsp Thyme (fresh) 4 cups Chicken Broth, Low Sodium 12 ozs Chicken Breast, Cooked (shredded) 1/2 cup Whipping Cream (at room temperature) METHOD Heat a large pot over medium heat. Once hot, add the bacon and cook for three to five minutes or until crisp. Set aside on paper towels, leaving the fat in the pot. Add the potatoes, leek, carrot, and the celery to the pan. Sauté over medium heat for five minutes. Stir in the garlic and thyme and add the broth. Bring to a boil, then reduce the heat and simmer, half-covered, for 15 minutes. Add the chicken and cook for three more minutes. Stir in the cream and allow it to heat through. Serve topped with bacon. Enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to approximately two cups. More Flavor: Add salt and pepper to taste. Use turkey breast instead of chicken. Dairy-Free: Use coconut cream instead of whipping cream. Nutrition Facts Amount per serving 342 calories 11g fat 26g carbs 33g protein
TURKISH EGGS 2 Servings | 10 minutes INGREDIENTS 1 1/2 cups Greek yogurt 2 cloves garlic minced 1/4 teaspoon salt 1/4 teaspoon pepper 3 tablespoons vinegar 4 large eggs room temperature 2 tablespoons butter 1 teaspoon sweet paprika METHOD Combine the yogurt, garlic, salt, and pepper, and mix until combined. Bring a large saucepan of water to a boil. Once it begins to boil, reduce the heat to low and add the vinegar. Using a metallic spoon, give the water a stir in the center and, one at a time, break the eggs into them. Cook the eggs for 2-3 minutes, or until the whites are set. Using a large metal spoon, remove the eggs from the boiling water. In a small saucepan, add the butter and once melted, add the sweet paprika and whisk until combined. Divide the yogurt into two bowls, top with two eggs each, and drizzle the sweet paprika butter sauce over the top. NOTES TO STORE: I don’t recommend storing poached eggs as they’ll lose their runny yolks. Everything else can be stored in separate airtight containers in the fridge for up to one week. TO REHEAT: The butter can be warmed on the stovetop or in the microwave. Eggs should be poached freshly to order. Nutrition (Per Serving) Calories: 347kcal Carbohydrates: 8g Protein: 29g Fat: 22g Sodium: 578mg Potassium: 392mg Fiber: 0.5g Vitamin A: 1390IU Vitamin C: 1mg Calcium: 236mg Iron: 2mg
Chipotle Spiced Chicken & Sweet Potato Wedges 2 servings | 40 minutes INGREDIENTS 12 ozs Chicken Thighs (boneless, skinless) 1 Sweet Potato (large, cut into wedges) 1 1/2 tbsps Raw Honey (warmed) 3 tbsps Extra Virgin Olive Oil 1 tsp Chipotle Powder Sea Salt & Black Pepper (to taste) 3/4 cup Plain Greek Yogurt 1/4 cup Cilantro (finely chopped) 1 tsp Lime Juice METHOD Preheat the oven to 400oF (205oC). Place the chicken on one baking sheet and the sweet potato on a second baking sheet. In a bowl, mix together the honey, oil, and chipotle and season with salt and pepper. Pour half over the chicken and half over the sweet potatoes. Use your hands to distribute the best you can (it will be sticky). Space out the sweet potatoes evenly so there isn't any overlap. Transfer to the oven and cook for 13 minutes. Remove the sweet potato, flip them over, and place them back in the oven.Transfer the chicken to the oven and bake for 15 to 20 minutes, or until cooked through, removing the sweet potato prior if needed. To brown the chicken more, broil for two minutes at the end of cooking. Meanwhile, in a bowl, combine the yogurt, cilantro, and lime juice. Season with salt and pepper. Divide the chicken and sweet potato onto plates and serve with the dip on the side for the chicken and wedges. Enjoy! NOTES Leftovers: Refrigerate in an airtight container for up three days. Serving Size: One serving is approximately 1 1/2 cups of chicken, one cup of sweet potatoes with about 1/3 cup dip. More Flavor: Add garlic powder and/or cayenne to the chipotle mixture. Add a chopped jalapeño to the dip to make it spicy. Additional Toppings: Top with extra cilantro. Dairy-Free: Use a dairy-free yogurt. Nutrition Facts Amount per serving 607 calories 25g fat 39g carbs 55g protein
Spice Crusted Salmon & Beets 2 servings | 25 minutes INGREDIENTS 12 ozs Salmon Fillet 1 1/2 tbsps Extra Virgin Olive Oil (divided) 1 tsp Steak Spice Seasoning 2 Beet (medium, diced) 1/3 cup Water 2 tbsps Shallot (chopped) Sea Salt & Black Pepper (to taste) 1 1/2 tsps Red Wine Vinegar 1/4 cup Parsley (chopped, optional) METHOD Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. Place the salmon on the baking sheet. Brush with 1/3 of the oil and season with steak spice seasoning. Bake in the oven for 15 to 20 minutes or until cooked through. Meanwhile, in a saucepan, add the beets, water, and shallots. Season with salt and pepper. Cook, covered on medium, for about 15 minutes or until tender. Reserve the juices. In a large bowl, whisk together the vinegar, parsley, and the remaining oil. Season with salt and pepper and add the beets and its juices. Mix to coat. Serve the salmon with the seasoned beets and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately one cup of beets with salmon. More Flavor: Add greens to the beets. Enjoy hot or cold. Serve it With: Your favorite grains, mash potatoes and/or steamed broccoli. Nutrition Facts Amount per serving 361 calories 18g fat 11g carbs 3g fiber 6g sugar 40g protein 87mg cholesterol 323mg sodium 2mg iron
Chicken liver Meatballs with Avocado & Grapefruit Salad 4 servings | 30 minutes INGREDIENTS 3 tbsps Avocado Oil (divided) 1/2 Yellow Onion (medium, finely chopped) 1/4 cup Sauerkraut (drained) 6 ozs Chicken Liver (finely chopped) 1lb Lean Ground Beef 1 tsp Sea Salt (plus more for garnish) 1/4 cup Basil Leaves (chopped, plus more for garnish) 2 Avocado (medium, sliced) 2 Grapefruit (peeled, cut into sections) METHOD Heat 1/3 of the oil in a pan over medium heat. Add the onions and sauerkraut and cook for six to eight minutes or until starting to brown. Let it cool slightly. In a large mixing bowl, add the cooked onion mixture, liver, beef, salt, and basil. Use your hands to thoroughly mix. Roll into balls a little larger than the size of a golf ball. Add the remaining oil to the pan and turn the heat to medium. Add the meatballs, pressing on each side to create mini patties. Work in batches if needed to avoid crowding. Cook for a total of five to seven minutes, or until cooked through. Divide the avocado, grapefruit, and patties onto plates. Season with basil and salt as desired. Enjoy! NOTES Leftovers: The salad is best enjoyed fresh. Refrigerate the patties in an airtight container for up to three days. Freeze the patties for up to three months. Serving Size: One serving is approximately four mini patties, and half of each an avocado and grapefruit. More Flavor: For the best flavor and texture, rinse the liver under cold water and pat dry with paper towels. Place in a shallow dish and pour in enough milk to cover. Soak for 30 to 60 minutes maximum. Place in a colander and rinse the milk off. Pat dry. No Chicken Liver: Use beef liver instead. Nutrition Facts Amount per serving 641 calories 50g fat 21g carbs 9g fiber 11g sugar 30g protein 227mg cholesterol 761mg sodium 7mg iron
THE FREEDOM BULLETIN
A short newsletter will be emailed to you weekly on a variety of topics and upcoming events so you can ponder over coffee, discuss with friends or chat to the team at Freedom Fitness.