Eat by Color Wahoo and Egg Bake Recipe

Lately I have been using my cast iron frying pan to make a variety of baked egg dishes.  Eat by Color high protein wahoo and egg bake recipe.  These are simple, fast, and leftovers are great the next day as well are portable.

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Ingredients:

  •  5 Eggs
  • 1 Cup of Shredded Cheese
  • 1/2 Vidalia Onion
  • Butter
  • Salsa
  • Sweet Potato
  • Leftover Grilled Wahoo
  • 1 Tortilla

Preheat oven to 350-400F, the ever popular disclaimer…cooking times and temps will differ with oven.  Chop, slice, and dice onion.  Coat frying pan with 1 TBS on low heat.  Brown onion.  While you are doing this bake a small or medium sweet potato.  Slice the sweet potato into thin slices.  Once the onions are browned remove the onion from the frying pan.

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Re-coat the frying pan with butter.  Place wahoo in bottom of the pan.  Then take and place the sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan.  Top with onions and cheese.  Whip/beat the eggs in a bowl and pour over everything in the pan already.  Bake for 20-25 minutes.  I heated a flour tortiall in an uncoated frying pan.  Then used this to make a taco shell and stuffed some of the egg bake in it.  Dunzo!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

 

Eat by Color Chicken Surprise

This recipe is a favorite of mine and my husband.  It’s quick and easy to make so it makes a great weeknight meal plan.  The best part about this recipe is you can make as much or as little as you want, and you can add any spices or seasoning you want to make it your very own; hence why it’s called a “surprise”, because even if you use the same ingredients, it will taste a little different each time, but just as delicious as the previous time.  I make this once a week, but enough to last me all week; at least one meal a day.

Ingredients:

1 package fresh chicken breasts (I buy the big pack from Walmart: usually has between 6-8 chicken breasts in it)

Peanut, Grape seed, Olive, or Coconut Oil (amount will vary on how much chicken you’re making; 2 TBS per 6 oz of chicken is a good measurement)

Spices, seasonings, and/or herbs of your liking!  *Stick to Mrs. Dash seasonings if you can; also anything with spice is good!*

Minced garlic (optional)

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Directions:

Add in the cooking oil of your choice (peanut, grape seed, coconut, or olive oil) into a pan (I prefer using a wok but it’s not mandatory).  Cut your chicken breasts into cubes.  Add into your pan with your cooking oil.  Put on the stove and start it up.

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At this time, add in your minced garlic (optional).  Let the pan and oil heat up a bit, then you may stir your chicken around.  At this time, add in some of your spices and seasoning.  Let the chicken cook for a few minutes, then stir again.  Add a few more of your spices and seasonings, let it sit in the chicken for a few minutes, then stir again.  Repeat this process depending on how many spices and seasonings you are adding, and how much of each you are adding.  Don’t let the chicken cook too much otherwise it’ll dry out.  Once you’ve added everything you want, you are done.

I normally top this on a salad, and add some sliced almonds for a crunch.  The chicken also pairs well with brown rice, quinoa, sweet potato, and veggies.  A great way to incorporate chicken into your Eat by Color lifestyle!

Chicken Surprise 3

Would you like some more fast, easy Eat by Color Meal Recipes?

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

Low Carb Sausage, Peppers, Mushrooms and More!-Eat by Color Style!

CaptureYou know that looks great!  Italian sausage, peppers, tomatoes, mushrooms, mozzarella…big on taste!  This low Low Carb Sausage, Peppers, Mushrooms and More!-Eat by Color Style…is fast and easy to prepare.  Plus it can be healthy if you use one of the lower fat sausages.

 

Ingredients:

Italian Sausage

Tomatoes

Onions

Mozzarella Cheese

Olive Oil

Balsamic Vinegar

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Grill the sausage.  Wash the peppers and toss them on the grill too.  Grilled peppers are great tasting and easy to prepare.

 

 

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Slice your mushrooms, peel and slice the onion.    Saute the onions and mushrooms.

 

 

 

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Remove the peppers from the grill, core, slice and saute.

 

 

 

 

 

 

Slice a second onion to place over the mozzarella with a slice of tomato.Capture6

Remove the sausage from the grill, slice, and combine all of the vegetables in one frying or saute pan.  Simmer on low heat.  Serve, enjoy!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Crock Pot Chicken Enchilada Soup-Eat by Color Style!

aCaptureTell me that does not look good….heck yeah it does.  Here is the best part it is crazy EASY to make.  All you need is a crock pot or slow cooker.  Crock pot chicken enchilada soup “Eat by Color” style.

Ingredients:

2 boneless skinless chicken breasts (about 1 pound)
2 cups good-quality chicken stock
10-ounce can red enchilada sauce

2 (14-ounce) cans black beans, rinsed and drained, OK this is OPTIONAL!  Want lower carb ditch the beans.
1 (15-ounce) can whole-kernel corn**, drained
1 (4-ounce) can diced green chiles
2 cloves garlic, minced
1 white onion, peeled and diced
1-2 chicken bouillon cubes
1 teaspoon salt, or more/less to taste

Get Crazy Ingredients:

You can really get nuts here.  Go with what you have in the house already; chopped fresh cilantro, diced avocado, diced red onion, shredded cheese, sour cream, tortilla strips/chips.

Toss everything into the slow cooker.  Cook on low for 6-8 hours….or high for half as much time.  Top  with your favorite get crazy ingredients and boom you are done.

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Would you like some more fast, easy Eat by Color Meal Recipes?

 

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *