Last week I decided to surprise my New Orleans-born wife with a little taste of home while we watched the Saints game. This is a super easy crock pot recipe and a great way to get a lot of flavor with low calories and plenty of protein. When most folks think of Southern Low Country cooking I think there is the common misconception to think “unhealthy”. Well, that’s not the case here at all!
Here’s the recipe! We loved it so much that we made a big second plate!
Let the veggies, beer, water and spices simmer in the crockpot for about 2-3 hours. Then add the sausage and shrimp about 30 minutes prior to serving.
We’ve added one meal into rotation to have once a week. When I was younger, I called it “sausage chicken” and the name stuck. It’s super easy and nutritious, so I thought I’d share it with you! There are few measurements to this recipe, because it’s that simple
We typically serve this with any greens. Okra, zucchini, or asparagus are our favorites right now.
I refuse to eat nothing but chicken breast, broccoli, and sweet potatoes. I would probably reach my goals a bit faster if I did, but I would also not be a nice person. I like food too much. You may or may not know that I track macros, and on some days when I need to get some extra protein in, I don’t have the willpower to eat chicken or drink a shake. Here are some of my favorite things to do with protein powder. I’ve shared the recipes and macros according to my exact ingredients. Obviously, you can manipulate the macros to fit your needs based on which protein powder you use or what add-ons you choose. I’m no chef, so hopefully these directions are easy to follow.
Chocolate protein pancakes: In a bowl, mix together 1 scoop chocolate whey protein + 1 egg + 6 egg whites. Add water until it’s the consistency you like. Pour into a pan, flip once until it’s cooked through. Top with 1/4c berries + 1/3 banana. Your macros will vary depending on the type of protein you use or if you substitute 3 more egg whites for an egg. Macros: 37P 22C 7F (the carbs come mostly from the berries + banana, so you can do without for a low-carb option)
Vanilla Protein Pancakes: See recipe above. Substitute vanilla protein instead of chocolate. If I still need carbs in my day and choose berries instead of a banana, I’ll add 1/4 cup oatmeal. This makes the pancake extra hearty and filling.
Vanilla spiced proatmeal: Put 1/4 cup oatmeal + 1/2 cup water in a bowl. Microwave for 1 minute. Stir in 1 scoop of vanilla protein powder. Top with 1 tsp of chia seeds + 2 tsp of pumpkin spice. Macros: 27P 18C 4F
Acai bowl: In a blender, mix 1 scoop vanilla protein powder, 1 scoop Amazing Grass greens powder, 1 Sambazon Acai pack, 1/2 cup frozen mango. Add water (or liquid of your choice) until it’s the consistency you like. Pour into a bowl. Top with 1/4 cup granola of your choice. I use the cherry almond granola from Whole Foods. I also topped with 1 tbsp Justin’s Vanilla Almond Butter. Macros: 24P 48C 15F
I hope you enjoy these recipes! Let me know YOUR favorite way to use protein powder in a new recipe!
Zach: Some of y’all might have seen the delicious chili picture from the other night. Well I have gotten some feedback from folks asking me what all was in that, so here ya go!! I kept this one pretty mild, using milder spices and chili peppers so feel free to choose the HOT ones from the store if you really want to spice it up!
Put all of this magic in a crockpot and you’ve got yourself about 6 -8 solid bowls of Chili, good for a few meals (depending on how hungry you are).
Give it a shot and feel free to tag us in your pictures of it on Instagram. If anyone would like daily recipes please let us know! Enjoy!