Tag: food

Nutrition

Easy Nutritious and Delicious Dinner: One-Pot Orzo Delight

by allyfitatl1 Comment on Easy Nutritious and Delicious Dinner: One-Pot Orzo Delight
Easy Nutritious and Delicious Dinner: One-Pot Orzo Delight

I’ll admit, weeknight dinner planning stresses me out….but not now!  I’m using Carbe Diem; which has more protein, fewer net carbs (Net carbs are the carbohydrates in food that are digested and used for energy) and more fiber compared to regular boxed pasta—and turning it into a delicious, one-pot family dinner that even my picky 12 year old loves! 

I added chicken sausage for that extra protein kick and just enough spinach for even more sneaky nutrition!  This one’s a win in my book and I just have to share with you! 🥬✨ Watch this meal come together HERE and save the recipe below.

Screenshot

One-Pot Chicken Sausage Orzo

Ingredients:

  • 1 tbsp Olive Oil
  • 12 oz cooked Italian Chicken Sausage sliced into 1/4-inch rounds
  • 1 small Onion finely chopped
  • 3 cloves Garlic minced
  • 1 tsp Italian Seasoning
  • 1 cup Carbe Diem Orzo uncooked
  • 15 oz Crushed Tomatoes 
  • 2.5 cups Chicken Broth low-sodium
  • 1/2 cup fat-free half & half or non-dairy milk
  • 1/2 cup Grated Parmesan Cheese plus more for serving (optional)
  • 3 cups Fresh Spinach loosely packed and chopped fine
  • Salt and Black Pepper to taste

Instructions:

  1. Heat olive oil in a large skillet or Dutch oven over medium-high heat. Add the sliced chicken sausage and cook for 3-4 minutes per side, until nicely browned. Remove from the skillet and set aside.
  2. In the same skillet, add the finely chopped onion and cook for 3-4 minutes, until softened. Add the minced garlic and Italian seasoning, and cook for another minute until fragrant.
  3. Add the uncooked orzo to the skillet. Stir constantly for 1-2 minutes to toast the pasta lightly.
  4. Pour in the crushed tomatoes and chicken broth. Stir well, scraping up any browned bits from the bottom. Bring to a simmer.
  5. Reduce the heat to low, cover the skillet, and cook for 10-12 minutes, stirring occasionally, until the orzo is al dente and has absorbed most of the liquid.
  6. Remove from heat. Stir in the heavy cream, grated Parmesan, and the cooked sausage. Add the fresh spinach and stir until it has just wilted into the pasta. Season with salt and pepper to taste. Serve immediately, topped with extra Parmesan if desired.

Estimated Nutrition

Calories: ~385kcal

Fat: ~12g

Saturated Fat: ~4.5g

Sodium: ~980mg (can be reduced significantly using no sodium added chicken broth and removing parmesan cheese)

Carbs: ~32g

Dietary Fiber: ~14g

Net Carbs – 18g

Sugar: ~6g

Protein: ~28g

Key Nutritional Highlights

  • High Protein (28g): The combination of chicken sausage, parmesan, and the added protein in the Carbe Diem orzo makes this a powerhouse for muscle recovery.
  • Fiber Powerhouse: Thanks to the modified wheat starch in the orzo and the fresh spinach, one serving provides roughly 50% of your daily recommended fiber.
  • Low Net Carb: By using this specific orzo, you are saving about 20-25g of net carbs per serving compared to traditional pasta.
  • Body Positive Tip: To lower the sodium further, look for “No Salt Added” crushed tomatoes and ensure your chicken broth is “Low Sodium” as listed.

*Find Carbe Diem at your local grocery store

Happy eating!

xo,

Ally

Nutrition

High Protein Cloud Bread Recipe

by allyfitatlLeave a Comment on High Protein Cloud Bread Recipe
High Protein Cloud Bread Recipe

Have you ever tried making cloud bread before?  I just made this for the first time ever and am HOOKED🤩 Unlike regular breads, there is no flour of any type, just egg whites.  Check out the recipe below and let me know in the comments if you’re going to try and make this too.

Ingredients

  • 4 egg whites
  • 1 Tablespoon cocoa powder
  • 3 Tablespoons sugar
  • 2 Tablespoons corn starch
  • Pinch salt

Instructions

  • Preheat oven to 350°F and line a baking sheet with non-stick silicone mat.
  • Whisk together dry ingredients in a small bowl.
  • Separate egg whites and add add to bowl of stand mixer or a large mixing bowl (if using a hand mixer).
  • Add dry ingredients to the egg whites and beat until stiff peaks form (10-12 minutes on medium high).
  • Scoop batter onto your prepared baking sheet and shape into a dome with spatula.
  • Bake for 25 minutes at 350°F.
  • Remove from oven and allow to rest until dry. This could take up to an hour.

Nutrition:

Nutrition Info:

2 Servings

90 Calories

0 g Fat

10g Carbs

11g Protein

Bon Appetit!

xo,

Ally

Nutrition

March is National Nutrition Month

by allyfitatlLeave a Comment on March is National Nutrition Month
March is National Nutrition Month

This is the perfect time to take stock of your eating habits and make positive changes for a healthier lifestyle. This annual campaign, created by the Academy of Nutrition and Dietetics, encourages everyone to make informed food choices and develop sound eating and physical activity habits.

While radical diet changes may seem appealing for quick results, they’re often unsustainable. Instead, this National Nutrition Month, let’s focus on small, achievable steps that make a big difference over time.

Here’s how you can start eating healthier today:

  • The Power of Planning: Planning your meals and snacks in advance helps you make mindful choices and avoid unhealthy temptations when you’re hungry. Take some time each weekend to map out your meals and prep healthy options for the week.
  • Plate Power: Aim to fill half your plate with vibrant fruits and vegetables at every meal. These nutrient-dense foods add color, flavor, and essential vitamins and minerals to your diet.
  • Prioritize Protein: Include a source of protein in every meal and snack. This helps you feel satisfied, supports muscle health, and keeps your energy levels stable. Good protein sources include lean meats, poultry, fish, beans, lentils, eggs, nuts, and seeds.
  • Whole Grains over Refined: Choose whole grains like brown rice, quinoa, whole-wheat bread, and oats over their refined counterparts. Whole grains are a fantastic source of fiber, helping keep your digestion on track and feeling full.
  • Rethink Your Drink: Quench your thirst with water instead of sugary drinks like soda, sweetened teas, and juices. Water plays a crucial role in hydration, digestion, and overall health. If you’re looking for more flavor, infuse your water with fruits, herbs, and vegetables.
  • Read Food Labels: Take a few minutes to review food labels. Choose options lower in saturated and trans fats, sodium, and added sugars. Pay attention to serving sizes as well.
  • Be Mindful of Portions: Use smaller plates and bowls and listen to your body’s hunger and fullness cues. Eat slowly and avoid distractions while eating to fully savor your meals.
  • Cook at Home More Often: Cooking at home gives you control over ingredients and allows you to make healthier choices. Start with simple, nutritious recipes and gradually increase your confidence as you go.
  • Listen to Your Body: No diet plan or guideline works for everyone. Learn to listen to your body’s signals, pay attention to your energy levels, and adjust your habits accordingly.
  • Don’t be afraid to experiment: Try new recipes, explore different cuisines, and find healthy foods you genuinely enjoy.
  • Progress not perfection: Don’t get discouraged if you slip up. Simply get back on track with your next meal or snack.
  • Seek support: Speak with a registered dietitian nutritionist for personalized advice and guidance.

This National Nutrition Month, let’s embrace sustainable changes to create a healthier relationship with food. Small changes add up!

For more nutrition tips and mini daily challenges, download and print my 31-day Nutrition Calendar below

31-day-nutrition-month-calendar_page_pdf-1Download

Healthy and happy eating!

xo,

Ally

Health, Nutrition

Fuel Your Fitness with Trainest: Personalized Nutrition at Your Fingertips

by allyfitatlLeave a Comment on Fuel Your Fitness with Trainest: Personalized Nutrition at Your Fingertips
Fuel Your Fitness with Trainest: Personalized Nutrition at Your Fingertips

Let’s be honest, the world of nutrition apps is overflowing with promises and features. But as someone who’s tried my fair share, I can tell you, finding the right one can be so challenging AND frustrating until I discovered the Trainest Nutrition Trackerr!

Here’s why Trainest has become my go-to health companion:

Forget generic calorie counters! Trainest offers a complete nutrition tracker that’s actually detailed. Plus, the food database is MASSIVE, and I love that they’re constantly adding new items based on user requests.  Also, if you’re like me and eat the same foods and meals often, you can save “My Food” and “My Meals” to easily select those items each day without manually entering them in each time!

Trainest is creating an immersive workout experience that puts expert support right at your fingertips. They’re also launching a certified trainer marketplace in mid-2024 with options to take part in workout programs and coaching plans. This means users will be able to connect with REAL, verified trainers who can offer personalized coaching and guidance, all within one app! No more switching between platforms or feeling lost in the fitness wilderness.

As a fitness trainer, I have clients that want to track their fitness and nutrition journeys. Coming soon, users will be able to track weight, body measurements, body composition, and even progress photos, all within the app. Motivation doesn’t get much better than that!

Trainest understands that progress isn’t just about numbers; it’s about the big picture. That’s why the progress section will soon integrate all of the user’s data – nutrition, workouts and check-ins – into one easy to navigate dashboard.

Your #1 Fitness & Nutrition App

The BEST part about Trainest is that it’s constantly evolving and will always be FREE! The team is passionate about listening to users and implementing features that will make the app even better. It’s like having a fitness buddy who’s always there to cheer you on, push you a little further, and help you celebrate every victory.

Check out this healthy and gluten-free banana muffin recipe to help kick off your health journey:

Download Trainest TODAY and join me on this incredible journey to a healthier, happier lifestyle!

Questions about Trainest? Check out their website HERE or feel free to or e-mail me at: Allison@allyfitatl.com

xo,

Ally

Nutrition

Air Fryer Chicken Nuggets: Ditch the Grease, Grab the Flavor (and Health!)

by allyfitatlLeave a Comment on Air Fryer Chicken Nuggets: Ditch the Grease, Grab the Flavor (and Health!)
Air Fryer Chicken Nuggets: Ditch the Grease, Grab the Flavor (and Health!)

Craving those crispy, golden nuggets but worried about the deep-fryer blues? Fear not, nugget lovers! Your trusty air fryer is here to the rescue, transforming your favorite childhood treat into a healthier, guilt-free masterpiece. These air-fried beauties are bursting with flavor, packed with protein, low in fat and high in protein, making them the PERFECT snack or light meal for the entire family!

As good as fried chicken is, why ditch the deep fryer? Traditional methods pack a punch of unhealthy fats and oils, but this air fryer recipe uses just a touch of avocado oil to achieve that irresistible crunch without the greasy guilt. Plus, it’s faster and easier than ever, leaving you more time to savor the deliciousness.

Ready to whip up these nuggets of goodness? Here’s the recipe:

“No Fry” Healthy Chicken Nuggets

Serves 4

Ingredients:

  • 1 ½ cup panko breadcrumbs
  • 1 teaspoon kosher salt, divided
  • 1 pound boneless, skinless chicken breasts
  • 2-3 tablespoons Cassava Flour or all-purpose flour
  • 1 large egg
  • 2 teaspoons garlic powder
  • 1 tablespoon Ranch seasoning ( I use Trader Joe’s)
  • Freshly ground black pepper
  • Avocado oil spray (or whatever oil spray you prefer)

Instructions:

  1. Cube and season your chicken: Cut the chicken into ¾-inch cubes, season with ¼ teaspoon salt and pepper, then prepare your dredging station with flour, egg, and seasoned panko.
  2. Dredge like a pro: Coat the chicken in flour, dunk it in the egg (letting excess drip off), and finally, give it a good roll in the panko mixture, pressing to make sure it sticks. Repeat with all the chicken.
  3. Air fry to perfection: Preheat your air fryer to 400°F. Spray the basket with olive oil and cook the nuggets in batches for 5 minutes each, shaking halfway through.
  4. Serve and savor: Enjoy your crispy, healthy nuggets with your favorite dipping sauce – hummus, ranch dressing, or avocado crema are all excellent choices!

Nutrition per serving

  • Calories: 240
  • Fat: 7 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 60 mg
  • Sodium: 250 mg
  • Carbohydrates: 21 grams
  • Fiber: 2 grams
  • Sugar: 1 gram
  • Protein: 30 grams

These air fryer chicken nuggets are a healthy way to satisfy your cravings and fuel your body with good-for-you ingredients. Get creative with your seasonings and feel free to experiment with dipping sauces!

Do you have a healthy recipe request? Leave me a comment here or send me a direct message on Instagram @Allyfitatl

Happy and healthy eating!

xo,

Ally