Macro Monday Recipes – Spaghetti Squash Casserole – IIFYM

June 18, 2018, 5:13 am

≫ Next: Macro Monday Recipe – Super Easy Meatloaf Muffins – IIFYM

≪ Previous: Macro Monday Recipe – Creamy Chicken Enchiladas – IIFYM

CrossFit Soda City’s weekly Macro Monday Recipes are a great way to grow your home cook book with tried and tested delights for every palate! Check out this week’s Spaghetti Squash Casserole and start your week off right!

CrossFit Soda City Macro Monday Recipes

6/18/2018

Spaghetti Squash Casserole

Nutrition

Serving Size: 1/6 of recipe

Calories: 206

Carbs: 9g

Protein: 20g

Fat: 10g

Ingredients

• 1 ~2lb spaghetti squash

• 2 tsp extra virgin olive oil

• 1 lb extra lean ground turkey

• 1 small red onion, diced

• 1 green bell pepper, diced

• 1 tsp kosher salt

• 1/2 tsp black pepper

• 1 can (14.5 oz) diced tomatoes with italian spices, drained

• 3 cloves garlic

• 1 tsp crushed red pepper flakes

• 1 cup freshly grated mozzarella or provolone cheese

• chopped parsley/ basil

Instructions

1. Preheat oven to 375 F. Cut the squash in half lengthwise and scoop out the seeds. Place in a shallow baking dish (cut side facing down) then pour 1/2 cup water into the dish. Bake for 35-40 minutes or until the flesh of the squash is easily pierced with a fork.

2. Once cooked and cooled down, pull spaghetti squash apart using a fork and transfer to a mixing bowl.

3. Reduce oven temperature to 350 F. Heat the olive oil in a large skillet over medium high heat. Add the turkey, onion, bell pepper, salt and pepper. Cook until the meat is browned and vegetables are tender, roughly 8 minutes.

4. Add the drained tomatoes, garlic, Italian seasoning and red pepper flakes. Let cook until the liquid from tomatoes has cooked away then add the squash. Stir in 1/2 cup of the shredded cheese.

5. Lightly coat a deep 8×8 baking dish or a 2 qt casserole dish with cooking spray. Scoop the squash mixture into the dish trying to leave as much liquid out as possible.

6. Bake uncovered for 20 minutes. Remove from oven and sprinkle remaining cheese on. Return to oven and bake until cheese melts, roughly 5-10 minutes.

7. Sprinkle with parsley and/or basil and let rest for 5 minutes before serving.

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Macro Monday Recipe – Super Easy Meatloaf Muffins – IIFYM

June 25, 2018, 5:31 am

≫ Next: Macro Monday Recipe – Red, White & Blue Frozen Yogurt Bark – IIFYM

≪ Previous: Macro Monday Recipes – Spaghetti Squash Casserole – IIFYM

Work smarter, not harder. Make #Gainz faster, not longer with this week’s CrossFit Soda City Macro Monday Recipe for Super Easy Meatloaf Muffins! Find a new IIFYM friendly recipe every Monday in our “blog” section!

CrossFit Soda City

Macro Monday Recipe

6/25/18

Super Easy Meatloaf Muffins

IIFYM

Nutrition

Serving Size: 2 muffins

Calories: 304

Carbs: 22g

Protein: 18g

Fat: 16g

Ingredients

• 2 lbs grass fed Ground Beef

• 1 small Yellow Onion diced small

• 2 Large Eggs

• 1/3 cup breadcrumbs

• 1/3 cup ketchup

• 2 Tbsp dijon mustard

• 1 tsp worcestershire sauce

• Sea salt and black pepper

Instructions

1. Preheat oven to 350°F.

2. In a large bowl, combine all ingredients and mix until evenly combined.

3. Scoop out 1/3 cup of the meat mixture and roll it into a ball, then place it in a cup of a regular muffin pan. Repeat until all muffin cups are filled.

4. Pour a teaspoon or two of ketchup onto each meatloaf, spreading it to cover the entire top surface.

5. Bake in the preheated oven for 15-20 minutes, or until no longer pink inside. Use a large spoon to scoop the meatloaves out and onto a serving plate.

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Macro Monday Recipe – Red, White & Blue Frozen Yogurt Bark – IIFYM

July 2, 2018, 4:20 am

≫ Next: Macro Monday Recipe – Healthy Breakfast Burritos – IIFYM

≪ Previous: Macro Monday Recipe – Super Easy Meatloaf Muffins – IIFYM

With Independence Day happening Wednesday, this week’s CrossFit Soda City Macro Monday Recipe has freedom written all over it! Enjoy this Red, White & Blue Frozen Yogurt Bark this July 4th ‘cuz ‘Merica!

CrossFit Soda City

Macro Monday Recipe – 7/2/2018

Red, White & Blue Frozen Yogurt Bark

Nutrition

Serving Size: 1/8 of recipe

Calories: 137

Carbs: 23g

Protein: 9g

Fat: 1g

Ingredients

• 3 cups nonfat greek yogurt

• 1/4 cup honey

• 1 cup fresh raspberries

• 1 cup fresh strawberries (cut into chunks)

• 1 cup fresh blueberries

Instructions

1. In a medium bowl, combine the yogurt and honey until well combined.

2. Line a cookie sheet with foil or parchment paper. Pour the yogurt mixture evenly over the cookie sheet, smoothing with your spatula. Evenly distribute the berries over the top of the yogurt mixture.

3. Put in the freezer and chill for at least 2 hours. Break into large pieces to serve. Serve cold and keep in freezer or on ice.

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Macro Monday Recipe – Healthy Breakfast Burritos – IIFYM

July 9, 2018, 4:22 am

≫ Next: Macro Monday Recipe – Protein Flatbread Pizza – IIFYM

≪ Previous: Macro Monday Recipe – Red, White & Blue Frozen Yogurt Bark – IIFYM

This CrossFit Soda City Macro Monday Recipe for Healthy Breakfast Burritos is a game changer! Tried and tested by the CFSC team and guaranteed to start your day off right!

CrossFit Soda City Macro Monday Recipe

7/9/2018

Healthy Breakfast Burritos

Nutrition

Serving Size: 1 burrito (makes 12)

Calories: 264

Carbs: 28g

Protein: 20g

Fat: 8g

Ingredients

• 1.25 lbs. ground turkey

• 1 packet taco seasoning

• 1 (15 oz.) can black beans, drained and rinsed

• 1 (10 oz.) can Rotel tomatoes

• 2 cups spinach

• 5 eggs, beaten

• 5 egg whites

• 1 tsp. salt

• ½ tsp. pepper

• 1 c. low fat shredded cheddar cheese

• 12 whole wheat tortillas

Instructions

1. Brown turkey until no longer pink; season with taco seasoning.

2. Add black beans and tomatoes; mix well.

3. Over medium heat, saute spinach until just starting to wilt.

4. In a small bowl add eggs, egg whites, salt & pepper.

5. Add egg mixture to spinach; cook until scrambled, stirring constantly.

6. Add egg mixture to turkey mixture; mix well.

7. Add a heaping ½ cup to a whole wheat tortilla. Top with 1 tablespoon of shredded cheddar cheese. Fold & repeat.

8. Can be wrapped individually and frozen. To reheat, unwrap and place in the microwave for 90 seconds, flipping over half way through.

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Macro Monday Recipe – Protein Flatbread Pizza – IIFYM

July 16, 2018, 4:51 am

≫ Next: Macro Monday Recipe – Steak & Veggie Roll-ups – IIFYM

≪ Previous: Macro Monday Recipe – Healthy Breakfast Burritos – IIFYM

Eating healthy does not have to be a punishment. Every week CrossFit Soda City drops a new Macro Monday recipe to put into your IIFYM arsenal! This week’s Protein Flatbread Pizza is absolutely AMAZING!

CrossFit Soda City Macro Monday Recipe

Protein Flatbread Pizza

7/16/2018

Nutrition

Serving Size: 1 flatbread

Calories: 322

Carbs: 24g

Protein: 35g

Fat: 10g

Ingredients

• 1 high protein flatbread (such as flatout brand, proteinUP)

• 1/4 cup fat free mozzarella, shredded

• 1/4 of package of uncured turkey pepperoni (28g)

• 1 oz baby belly mushrooms, thinly sliced

• 1/4 cup Italian Style diced tomatoes (can, drained)

• 1 tsp. Parmesan & Herb Seasoning

Instructions

1. Heat your oven to 425 degrees F.

2. Place your flatbread on a sheet of tinfoil and bake it for 3 minutes.

3. Remove flatbread from oven.

4. Spread tomatoes evenly over flatbread.

5. Top with pepperoni and mushrooms.

6. Sprinkle cheese evenly over the top.

7. Place pizza back into the oven and bake for 13 to 15 minutes.

8. Remove and sprinkle with parmesan & herb seasoning.

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Macro Monday Recipe – Steak & Veggie Roll-ups – IIFYM

July 23, 2018, 4:21 am

≫ Next: Macro Monday Recipe – Spicy Garlic Shrimp & Quinoa – IIFYM

≪ Previous: Macro Monday Recipe – Protein Flatbread Pizza – IIFYM

Another week and another incredible CrossFit Soda City Macro Monday Recipe! This week’s Steak & Veggie Roll-ups will satiate any appetite, big or small! IIFYM

CrossFit Soda City

Macro Monday Recipe

7/23/2018

Steak & Veggie Roll-ups

Nutrition

Serving Size: 3 roll ups

Calories: 269

Carbs: 6g

Protein: 25g

Fat: 16g

Ingredients

• 2 carrots cut into thin strips

• 1/2 red bell pepper cut into thin strips

• 1/2 zucchini cut into thin strips

• 1/2 yellow squash cut into thin strips

• 1 1/2 lb skirt steak

• 2 tbsp olive oil for cooking

FOR MARINADE

• 1/2 tsp salt

• 1/4 tsp pepper

• 1/2 tsp oregano

• 1/2 tsp cumin

• 1/2 tsp paprika

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1 tbsp Worcestershire sauce

• 1 tbsp balsamic vinegar

• 4 tbsp olive oil

Instructions

1. Combine all ingredients for the marinade in a zip lock bag.

2. Cut the steak into 1 inch thick strips, about 6 inches long.

3. Add steak to the bag, seal and marinate for at least 15 minutes, or overnight.

4. When ready to cook the steak, heat olive oil in a skillet, over medium-high heat.

5. Add 1 strip of each red pepper zucchini, squash and carrot and put them on one side of the steak strips, then roll. Use a toothpick to secure them.

6. Cook roll ups for ~3 minutes per side, until the desired doneness is reached.

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Macro Monday Recipe – Spicy Garlic Shrimp & Quinoa – IIFYM

July 30, 2018, 4:21 am

≫ Next: Macro Monday Recipe – Parmesan Crusted Pork Chops – IIFYM

≪ Previous: Macro Monday Recipe – Steak & Veggie Roll-ups – IIFYM

We’re back again with another CrossFit Soda City Macro Monday Recipe! This week features Spicy Garlic Shrimp & Quinoa!

CrossFit Soda City

Macro Monday Recipe

7/30/2018

Spicy Garlic Shrimp & Quinoa

Nutrition

Serving Size: 1/4 of recipe

Calories: 260

Carbs: 33g

Protein: 17g

Fat: 7g

Ingredients

• 1 tablespoon extra virgin olive oil

• ½ onion finely chopped

• 2 cloves garlic minced

• 3/4 teaspoon chili powder

• 1 cup (190 grams) uncooked quinoa

• 2 cups (500 ml) low-sodium vegetable stock

• 2 tablespoons fresh parsley finely chopped

• ½ lb (225 grams) raw tail-on shrimp peeled and deveined

• Juice of half lemon

• salt and pepper

Instruction

1. In a fine-meshed strainer, rinse the quinoa under cold running water.

2. Heat the olive oil in a large pot over a medium heat.

3. Add the onion and 1 clove of garlic and cook, stirring occasionally, for 3 minutes or until the onion softens slightly.

4. Add the quinoa and ½ teaspoon of chili powder. Sprinkle with salt and pepper.

5. Sautee for 1 minute, then add the broth.

6. Bring to a boil uncovered. When it starts to boil, reduce the heat to the lowest setting, cover, and simmer for 20 minutes, or until the water is absorbed, and the quinoa is cooked and tender. Remove from heat, add the parsley, and mix well.

7. While quinoa is cooking, cook the shrimp. Heat ½ tablespoon of olive oil in a large skillet over medium-high heat. When the pan is hot, add the shrimp and sprinkle with ¼ teaspoon of chili powder. Season with salt and pepper, and sautee until no longer translucent.

8. Add 1 clove of garlic and cook until fragrant.

9. Mix the quinoa and shrimp together, drizzle with lemon juice, and sprinkle with fresh chopped parsley.

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Macro Monday Recipe – Parmesan Crusted Pork Chops – IIFYM

August 6, 2018, 8:28 am

≫ Next: CrossFit Soda City Macro Monday Recipe – One Skillet Cajun Jambalaya – IIFYM

≪ Previous: Macro Monday Recipe – Spicy Garlic Shrimp & Quinoa – IIFYM

You can’t go wrong with this week’s CrossFit Soda City Macro Monday Recipe for Parmesan Crusted Pork Chops! Add this to your IIFYM arsenal!

CrossFit Soda City

Macro Monday Recipe

8/6/2018

Parmesan Crusted Pork Chops

Nutrition

Serving Size: 1 pork chop

Calories: 305

Carbs: 11g

Protein: 27g

Fat: 17g

Ingredients

• 1 1/4 pound boneless pork chops (4 chops)

• salt and pepper

• 2 tbsp avocado oil or olive oil

• 1/2 cup grated Parmesan cheese, (2 oz)

• 1/2 cup breadcrumbs

• 1 tbsp minced fresh parsley,

• 1/2 tsp minced fresh garlic

• 1/2 tsp lemon zest

• 1 large egg, beaten

Instructions

1. Bring the pork chops out of the refrigerator for 20-30 minutes before beginning and pat dry with a paper towel.

2. Season well with salt and pepper. Beat the egg and water in a shallow bowl large enough to fit a pork chop.

3. Place the grated parmesan cheese and breadcrumbs into a large dish. Mince the garlic and parsley and add to the cheese. Zest a small lemon, adding the zest to the plate. Mix well to combine ingredients.

4. Heat a large pan over medium heat until hot.

5. Dip each pork chop into beaten egg and coat in breading mixture.

6. Pour the oil into the pan and swirl to coat.

7. Place pork chops in pan and cook ~ 2 mins each side (until fully cooked).

8. Remove from heat, cover and let rest for 10 minutes before serving.

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CrossFit Soda City Macro Monday Recipe – One Skillet Cajun Jambalaya – IIFYM

August 13, 2018, 4:39 am

≫ Next: Macro Monday Recipe – Easy Herb Stuffed Burgers – IIFYM

≪ Previous: Macro Monday Recipe – Parmesan Crusted Pork Chops – IIFYM

A little bit of taste goes a long way with this week’s CrossFit Soda City Macro Monday recipe for One Skillet Cajun Jambalaya!

CrossFit Soda City

Macro Monday Recipe

8/13/2018

One Skillet Cajun Jambalaya

Nutrition

Serving Size: 1/6 of recipe

Calories: 432

Carbs: 44g

Protein: 36g

Fat: 12g

Ingredients

• 3 tablespoons olive oil

• 2 cloves garlic, minced

• 1 cup diced red onion

• 1lb chicken breast, cut into chunks

• 8oz smoked turkey sausage, cut into chunks

• 2 cups rice, cooked

• 1 green bell pepper, diced

• 1 stalk celery, diced

• 1 cup cherry tomatoes sliced in quarters (about 8-10 tomatoes)

• 8oz tomato sauce

• 3 tablespoons tomato paste

• 1 1/2 cup low sodium chicken broth

• 2 bay leaves

• 1/4 cup green onions, thinly sliced

• Sea salt and black better to taste

Instructions

1. Set a large nonstick skillet on medium high heat and add olive oil, garlic and red onions. Cook for about 2 to 3 minutes, allowing the onion to brown. Be careful not to let the garlic burn.

2. Add the chicken and turkey sausage and cook until the chicken is no longer pink, about 6 to 8 minutes

3. Add bell pepper, celery and cherry tomatoes. Stir. Then, add tomato sauce and the seasonings. Stir and cook for about 5 to 7 minutes.

4. Fold in the cooked rice. Cook for about 3 to 5 minutes.

5. Pour in the chicken broth, tomato paste and the bay leaves. Add a few pinches of sea salt and pepper, then stir.

6. Reduce the heat to medium and cover. Cook for 15 to 20 minutes.

7. Uncover, then remove the skillet from the heat, stir and allow the jambalaya to thicken.

8. Season to taste with sea salt and pepper, then garnish with green onions.

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Macro Monday Recipe – Easy Herb Stuffed Burgers – IIFYM

August 20, 2018, 4:15 am

≫ Next: Macro Monday Recipe – Apple Cinnamon Protein Muffins – IIFYM

≪ Previous: CrossFit Soda City Macro Monday Recipe – One Skillet Cajun Jambalaya – IIFYM

Easy like MONDAY morning! This week’s CrossFit Soda City Macro Monday Recipe for Easy Herb Stuffed Burgers is simple and delicious all at the same time!

CrossFit Soda City

Macro Monday Recipe

8/20/2018

Easy Herb Stuffed Burgers

Nutrition

Serving Size: 1 patty

Calories: 228

Carbs: 2g

Protein: 33g

Fat: 10g

Ingredients

• 2 lb. grass-fed ground beef

• 3 green onions, finely chopped

• 2 garlic cloves, minced

• 2 tbsp. fresh parsley, finely chopped

• 1 tbsp. fresh sage, finely chopped

• 1/2 tbsp. dried oregano

• 2 tbsp. Dijon mustard

• 1 large egg

• Sea salt and freshly ground black pepper

Instructions

1. Combine spices and mix all the ingredients in a large bowl (do not overwork the meat)

2. Season to taste with salt and pepper.

3. Once everything is well combined, form the meat mixture into 6 equal sized patties.

4. Grill the burgers 5 to 7 minutes per side, or to desired doneness. They can also be cooked in a preheated cast iron skillet.

5. Let the burgers rest 2 to 3 minutes before serving.

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Macro Monday Recipe – Apple Cinnamon Protein Muffins – IIFYM

August 27, 2018, 4:41 am

≫ Next: Macro Monday Recipe – Honey Glazed Chicken Skewers – IIFYM

≪ Previous: Macro Monday Recipe – Easy Herb Stuffed Burgers – IIFYM

CrossFit Soda City wants to treat your palate with our weekly Macro Mondays. This week’s recipe for Apple Cinnamon Protein Muffins is truly a IIFYM treat! Enjoy!

CrossFit Soda City

Macro Monday

8/27/2018

Apple Cinnamon Protein Muffins

Nutrition

Serving Size: 1 muffin

Calories: 106

Carbs: 15g

Protein: 9g

Fat: 2g

Ingredients

• 2 cups rolled oats

• 1 apple, diced

• 2 scoops vanilla protein powder

• 4 egg whites

• 1 cup of non-fat Greek yogurt

• 2tbsp. honey

• 2 tsp. cinnamon

• ½ tsp. baking powder

• Pinch of salt

Instructions

1. Prepare a muffin pan by either brushing with coconut oil or cooking spray.

2. Combine all the ingredients in a large bowl and mix well. Once everything is combined, divide evenly amongst 12-muffins.

3. Bake for 18-20 minutes. Let cool and enjoy!

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Macro Monday Recipe – Honey Glazed Chicken Skewers – IIFYM

September 3, 2018, 6:03 am

≫ Next: Macro Monday Recipe – Macro Friendly Stuffed Potato Skins – IIFYM

≪ Previous: Macro Monday Recipe – Apple Cinnamon Protein Muffins – IIFYM

Here’s your Labor Day grill masterpiece on this week’s CrossFit Soda City Macro Monday Recipe:

Honey Glazed Chicken Skewers

CrossFit Soda City

Macro Monday Recipe

9/3/2018

Honey Glazed Chicken Skewers

Serving Size: 6oz chicken

Calories: 320

Carbs: 9g

Protein: 35g

Fat: 16g

Ingredients

• 3 pounds boneless, skinless, chicken thighs cut into 1inch cubes

• 1/4 cup honey

• 1/4 cup coconut aminos (or soy sauce)

• 2 tablespoons pineapple juice

• 1 garlic cloves, minced

• 1/4 teaspoon pepper

• 1/2 teaspoon salt

Instructions

1. Place chicken in ziplock bag with all remaining ingredients. Let the chicken marinate at least 2 hours.

2. Pre-soak skewers in water and thread skewers with chicken.

3. Grill 5-8 minutes each side, until fully cooked.

4. The last few minutes of cook time brush the skewers with any remaining glaze.

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Macro Monday Recipe – Macro Friendly Stuffed Potato Skins – IIFYM

September 10, 2018, 4:31 am

≫ Next: Macro Monday Recipe – Turkey Cauliflower Baked Ziti – IIFYM

≪ Previous: Macro Monday Recipe – Honey Glazed Chicken Skewers – IIFYM

Football season is here! CrossFit Soda City has a delicious tailgate treat for you this Macro Monday with this recipe for Macro Friendly Stuffed Potato Skins! IIFYM

CrossFit Soda City

Macro Monday Recipe

9/10/2018

Macro Friendly Stuffed Potato Skins

Nutrition

Serving Size: 1 stuffed potato skin

Calories: 236

Carbs: 21g

Protein: 20p

Fat: 8g

Ingredients

• 3 Large Russet Baking Potatoes

• 4 slices cooked turkey bacon

• 1 cup cooked shredded chicken breast (200g)

• 1/2 cup low fat shredded mozarella cheese (120g)

• 1/4 cup low fat plain greek yogurt (25g)

• 4 chopped green onions

• Dash of hot sauce (optional)

• Salt and Pepper to taste

Instructions

1. Cook chicken breasts – boil or cook in crock pot ~6 hours on low and shred

2. Preheat oven to 400 C

3. Wash and scrub the potatoes

4. Poke a few holes in potatoes, place them on a baking sheet and bake for 30-40 minutes or until you can easily poke a knife through the potato but the skin is crisp

5. Remove from the oven and slice the potatoes in half lengthwise once they begin to cool

6. Scrape the potato flesh from the skins being careful to not tear the skin

7. Set the potato flesh aside in a bowl and return the skins to the oven for 5 minutes to crisp up the skin a little more

8. Meanwhile, mash the potatoes and add the greek yogurt, hot sauce, salt and pepper, chicken, half the green onions and half the cooked crisped bacon.

9. Remove the potato skins from the oven and divide the filling amongst the 4 skins

10. Top the stuffed potato skins with shredded mozarella

11. Set your oven to broil and let the oven melt the cheese, remove from the oven when cheese has turned golden brown and is bubbly

12. Garnish with the other half of bacon and green onion

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Macro Monday Recipe – Turkey Cauliflower Baked Ziti – IIFYM

September 17, 2018, 5:05 am

≫ Next: Macro Monday Recipe – Sheet Pan Steak Fajitas – IIFYM

≪ Previous: Macro Monday Recipe – Macro Friendly Stuffed Potato Skins – IIFYM

Bake it today, feast on it all week! This week’s CrossFit Soda City Macro Monday Recipe for Turkey Cauliflower Baked Ziti is a must-have in your IIFYM arsenal! Delicious and nutritious!

CrossFit Soda City

Macro Monday

9/17/2018

Turkey Cauliflower Baked Ziti

Nutrition

Serving Size: 1/6 of recipe

Calories: 263

Carbs: 12g

Protein: 30p

Fat: 10g

Ingredients

• 1 head of cauliflower, cut into florets and chopped

• 2½ cups tomato sauce

• 1 lb. lean ground turkey

• 4 eggs

• 1/3 cup grated Pecorino Romano cheese

• ½ teaspoon fine sea salt

• 2 cups fresh baby spinach

• 2 ounces goat cheddar, shredded

Instructions

1. In a large Dutch oven, combine the cauliflower and pizza sauce and stir well to coat. Bring the sauce to a boil over medium-high heat and, once bubbling, lower the heat to a simmer and cover the pot to let the cauliflower cook until fork-tender, about 15 minutes.

2. While cauliflower is cooking, grab a skillet and sauté the turkey until cooked, drain and set aside.

3. Preheat the oven to 350°F. In a medium bowl, beat together the eggs, grated cheese, and salt. Set aside. After the cauliflower is tender, stir in the spinach and simmer to cook off any excess moisture in the pot, to ensure that the final result isn’t watery. Remove the pot from the heat and stir in the turkey as well as the egg and cheese mixture. Top with the shredded cheese.

4. Bake for 30 minutes, until the eggs have set and the cheese is bubbly on top.

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Macro Monday Recipe – Sheet Pan Steak Fajitas – IIFYM

September 24, 2018, 4:06 am

≫ Next: Macro Monday Recipe – Asian Chicken Wraps With Thai Peanut Sauce – IIFYM

≪ Previous: Macro Monday Recipe – Turkey Cauliflower Baked Ziti – IIFYM

It’s CrossFit Soda City Macro Monday Recipe time! This week we’re making sure that your belly stays flat and full with these Sheet Pan Steak Fajitas! IIFYM

CrossFit Soda City

Macro Monday Recipe

9/24/2018

Sheet Pan Steak Fajitas

Nutrition

Serving Size: 3/4 cup

Calories: 276

Carbs: 6g

Protein: 25g

Fat: 17g

Ingredients

• 2 lbs. flank steak, thinly sliced (1/2″ thick pieces)

• 1 red pepper, sliced

• 1 yellow pepper sliced

• 1 poblano pepper, sliced

• 1 red onion, sliced

• 2 garlic cloves, minced

• 1 teaspoon smoked paprika

• 1 teaspoon ground cumin

• 1/4 teaspoon salt

• 1/2 teaspoon ancho chili powder

• 1 1/2 tablespoons olive oil

• 2 tablespoons lime juice

Instructions

1. Preheat oven to 425 degrees F.

2. To a small bowl add minced garlic, smoked paprika, cumin, salt, ancho chili powder, olive oil and lime juice. Whisk to mix everything together.

3. To a large ziplock bag or a large bowl add sliced steak, red pepper, yellow pepper, poblano and red onion. Then pour spice marinade on top of it and toss everything around. Let sit for 5 minutes.

4. Pour mixture out onto baking sheet and bake for 10-15 minutes. Tossing halfway through.

5. Remove from oven and switch oven to broiler HIGH.

6. Place sheet pan back under the broiler for 3-4 minutes. Remove and let sit.

7. Steak fajitas can be served on corn tortillas or rice

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Macro Monday Recipe – Asian Chicken Wraps With Thai Peanut Sauce – IIFYM

October 1, 2018, 4:19 am

≫ Next: Macro Monday Recipe – Breakfast Pizza Casserole – IIFYM

≪ Previous: Macro Monday Recipe – Sheet Pan Steak Fajitas – IIFYM

Another great CrossFit Soda City Macro Monday Recipe to start your week off right! This week we’re serving up some Asian Chicken Wraps with Thai Peanut Sauce! Enjoy!

CrossFit Soda City

Macro Monday Recipe

10/1/2018

Asian Chicken Wraps with Thai Peanut Sauce

Nutrition

Serving Size: 1 wrap

Calories: 276

Carbs: 44g

Protein: 36g

Fat: 14g

Ingredients

• 14 ounces Boneless Skinless Chicken Breast Fillets (about 2 medium breasts)

• 1 tablespoon oil

• 2 cups broccoli slaw

• 1 cup shelled edamame, thawed if frozen

• 1/2 cup shredded carrots

• 1/2 cup finely chopped green onions

• 1/4 cup dry roasted salted peanuts, chopped

• Chopped fresh cilantro

• 4 whole wheat tortillas

SAUCE INGREDIENTS

• 1/3 cup creamy peanut butter

• 2 tablespoons coconut aminos (or soy sauce)

• 2 tablespoons honey

• 1 tablespoon Sriracha ]

• 1 tablespoon minced fresh ginger

• 1 tablespoon fresh lime juice

Instructions

1. In a small bowl, stir together all of the sauce ingredients: peanut butter, soy sauce, honey, Sriracha, ginger, and lime. Set aside.

2. Cut the chicken into bite-sized pieces. Heat half of the oil in a large, non-stick skillet over medium high. Once the oil is shimmering, add the chicken and sauté the chicken until fully cooked, about 2-3 minutes per side. Transfer to a bowl and add 1/4 cup of the peanut sauce, then toss to coat the chicken. Reserve the rest of the sauce for serving.

3. To the same skillet in which you cooked the chicken, add the remaining oil and let warm for 30 seconds. Add the broccoli slaw, edamame, carrots, and half of the green onions and sauté until crisp-tender, about 2 minutes. Remove from heat.

4. To assemble wraps, spread a spoonful of the reserved sauce on each tortilla. Top with the chicken, vegetables, chopped peanuts, remaining green onions, and fresh cilantro. Wrap and enjoy!

The post Macro Monday Recipe – Asian Chicken Wraps With Thai Peanut Sauce – IIFYM appeared first on CrossFit Soda City.

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Macro Monday Recipe – Breakfast Pizza Casserole – IIFYM

October 8, 2018, 4:47 am

≫ Next: Macro Monday Recipe – No-Bake Oatmeal Protein Energy Bites – IIFYM

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Happy Columbus Day! In 1492, Columbus sailed the ocean blue to get to this CrossFit Soda City Macro Monday Recipe for Breakfast Pizza Casserole!

(true story)

IIFYM

CrossFit Soda City

Macro Monday Recipe

10/8/2018

Breakfast Pizza Casserole

Nutrition

Serving Size: 1/12 of recipe

Calories: 282

Carbs: 6g

Protein: 24p

Fat: 18g

Ingredients

• 1/2 onion, diced

• 3 cloves garlic, minced

• 1 lb ground Italian sausage

• 4 cups arugula, roughly chopped (or sub spinach)

• 10 eggs

• 1 tbsp grass-fed butter or ghee (or sub coconut oil)

• 1 cup marinara sauce

• 1 tbsp oregano

Instructions

1. Chop onion and garlic.. Heat a large skillet over medium heat and add in Italian sausage. Break the sausage into small bits and then add in the onion and garlic. Cook, stirring occasionally, until the sausage is browned, about 7-8 minutes.

2. While the sausage is cooking, chop arugula and whisk eggs in a large bowl.

3. Grease a 9×13 baking dish with butter or ghee and preheat oven to 375° Fahrenheit.

4. When the sausage is finished, add it to the bowl with the eggs. Add in arugula, marinara sauce and oregano and mix everything together.

5. Pour egg mixture into the baking dish. ). Place in the oven to bake for 30 minutes, or until the eggs are firm throughout.

The post Macro Monday Recipe – Breakfast Pizza Casserole – IIFYM appeared first on CrossFit Soda City.

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Macro Monday Recipe – No-Bake Oatmeal Protein Energy Bites – IIFYM

October 15, 2018, 4:58 am

≫ Next: Macro Monday Recipe – Pumpkin Maple Pulled Pork – IIFYM

≪ Previous: Macro Monday Recipe – Breakfast Pizza Casserole – IIFYM

Whether you’re looking for something easy and on-the-go, or a delicious but nutritious treat, this week’s CrossFit Soda City Macro Monday Recipe for No-Bake Oatmeal Protein Energy Bites has got you covered!

CrossFit Soda City

Macro Monday Recipe

10/15/2018

No-Bake Oatmeal Protein Energy Bites

Nutrition

Serving Size: 2 energy bites

Calories: 188

Carbs: 19g

Protein: 10g

Fat: 8g

Ingredients

• 1 1/2 cups rolled oats

• 1/2 cup vanilla whey protein powder (about 2 scoops)

• 1/2 tsp cinnamon

• 1 T chia seeds

• 1/2 cup smooth natural peanut butter (or any nut butter)*

• 3 T natural honey

• 1 tsp vanilla extract

• 1/3 cup raisins, chocolate chips, craisins or preferred add-in

• 2-4 T liquid almond milk

Instructions

1. Add oats, protein powder, cinnamon and chia seeds to a large bowl.

2. Add in peanut butter, honey and vanilla extract. Stir to combine.

3. Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.

4. Slowly add in liquid 1 tablespoon at a time and roll into ~20 balls using hands.

5. Place in a container to set in the fridge for at least 30 minutes.

6. Store in fridge until ready to eat.

The post Macro Monday Recipe – No-Bake Oatmeal Protein Energy Bites – IIFYM appeared first on CrossFit Soda City.

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Macro Monday Recipe – Pumpkin Maple Pulled Pork – IIFYM

October 22, 2018, 4:39 am

≫ Next: Macro Monday Recipe – Spicy Beef and Butternut Squash – IIFYM

≪ Previous: Macro Monday Recipe – No-Bake Oatmeal Protein Energy Bites – IIFYM

With the weather changing and the leaves falling, it’s now time for EVERYTHING pumpkin! This week’s CrossFit Soda City Macro Monday Recipe is for Pumpkin Maple Pulled Pork and is a perfect IIFYM friendly Fall delight! Enjoy!

CrossFit Soda City

Macro Monday Recipe

10/22/2018

Pumpkin Maple Pulled Pork

Nutrition

Serving Size: 1/10 of recipe

Calories: 328

Carbs: 11g

Protein: 39g

Fat: 13g

Ingredients

• 3 pound pork roast

• 3/4 cup pumpkin puree

• 2/3 cup brown sugar

• 1/4 cup apple cider vinegar

• 1 teaspoon pumpkin pie spice

• 1 1/2 teaspoon salt

• 1 teaspoon Worcestershire sauce

• 1 teaspoon maple extract

Instructions

1. Place pork roast in a slow cooker. Add the pumpkin puree, brown sugar, apple cider vinegar, pumpkin pie spice, salt, Worcestershire sauce, and maple extract. Use a spatula to mix together the pumpkin mixture over the top of the pork.

2. Cover and set slow cooker to high. Cook for 4-6 hours, or pork is tender.

3. Using two forks, pull the pork apart until well shredded. Stir well into the pumpkin mixture. Cover and allow to cook for another hour, until the sauce thickens.

Remove and enjoy!

The post Macro Monday Recipe – Pumpkin Maple Pulled Pork – IIFYM appeared first on CrossFit Soda City.

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Macro Monday Recipe – Spicy Beef and Butternut Squash – IIFYM

October 29, 2018, 5:08 am

≫ Next: Macro Monday Recipe – Macro Friendly Stuffed Potato Skins – IIFYM

≪ Previous: Macro Monday Recipe – Pumpkin Maple Pulled Pork – IIFYM

Get warmed up from the inside out with this week’s CrossFit Soda City Macro Monday Recipe for Spicy Beef and Butternut Squash! Keep up with our blog for a NEW recipe each Monday!