10-Miute Thai-Style Creamy Coconut Chicken Soup

Posted on December 9, 2022 by Jennifer FIsher

This post is sponsored by Kevin’s Natural Foods as part of a blogger recipe challenge.

Winter weather in Texas always keeps me guessing! Today I’m in shorts, but I’m still have a hankering for soup – and whipped up an amazing 10-Miute Thai-Style Creamy Coconut Chicken Soup starting with an entrée kit from Kevin’s Natural Foods.

Enjoy a rich, creamy, amazingly flavorful Thai-inspired Creamy Coconut Chicken Soup in just 10 minutes thanks to entree kits from Kevin's Natural Foods! Paleo, So satisfying . . plus Keto, and gluten-free!

Did I mention this soup only takes 10 minutes to make start to finish? Yup, it’s so perfect for crazy busy days (like today where I was squeezing in a run, workout, holiday shopping and working on a book deadline)! Kevin’s Natural Foods also comes to the rescue on those days when I have warm fuzzy feelings about cooking something awesome from scratch, but in the end — just can’t pull my life together!

I think of these keto, paleo and gluten-free friendly products from Kevin’s Natural Foods as “meal starters” for lack of a better term. The packets come refrigerated (you can store in freezer) and include a pre-cooked protein and delicious sauce. The proteins are cooked sou-vide style and simply need heating up in a skillet or microwave (or in my soup recipe, just chopping up cold and tossing in the pot). They you can choose exactly how to serve it – on rice, on a sweet potato, in a wrap, or in a recipe creation – like my soup!

Check out this 30-sec video to see how easy & tasty life is with Kevin’s Natural Foods!

So, back to the soup! 10-Miute Thai-Style Creamy Coconut Chicken Soup is made with a pouch of Thai-style Coconut Chicken. It reminds me of Tom Kha Gai soup – so delicious. As you can see from the quick video, the steps are easy-peasy.

Just sauté mushrooms and cauliflower rice with garlic in soup pot (add other veggies if you like), chop up sous-vid chicken packet, toss chicken, broth, coconut milk and lime juice in pot, warm up, and garnish with scallions and cilantro!!!

These meals can be ordered online and shipped straight to your door and I’ve seen in many flavors in my local market too. I love the Korean Beef Barbeque and Cilantro Lime Chicken too – but there are so many varieties to suit any mood or taste preference. Everything from Kevin’s can work with keto, paleo and gluten free diets too!

Learn more about Kevin’s Natural Foods, get Kevin’s Natural Foods recipes, and their amazing clean-eating focused products (entrees, sides, sauces, stir-frys and more!) which can find a place in your diet – whether Keto, Paleo, Gluten-free . . or Mediterranean, like me! Order online or find in a store near you.

Also check them out on Facebook, Instagram and Pinterest! AND – make the 10 minute Thai soup, you won’t regret it!

10-minute Thai-Style Creamy Coconut Chicken Soup

Prep Time

2 mins

Cook Time

8 mins

Total Time

10 mins

Enjoy a rich, creamy, amazingly flavorful Thai-inspired Creamy Coconut Chicken Soup in just 10 minutes thanks to entree kits from Kevin's Natural Foods! Paleo, So satisfying . . plus Keto, and gluten-free!

Course: dinner, entree, entree soup, Soup

Cuisine: thai

Keyword: chicken, coconut, gluten free, keto, meal kit, paleo

Servings: 3 servings

Ingredients

1 package Kevin’s Natural Foods Thai-style Coconut Chicken
2 teaspoons olive oil
1 cup sliced Baby Bella mushrooms
1 cup cauliflower rice
2 teaspoons minced garlic
3 cups chicken broth
1 cup coconut cream from can
2 tablespoons fresh lime juice about 1 lime
1/3 cup chopped scallions white bulbs and greens
¼ cup chopped fresh cilantro

Instructions

Add olive oil to soup pot and bring to heat over medium-high. Add mushrooms and cauliflower rice, sauté, stirring frequently, for 3 to 4 minutes until softened; add minced garlic and sauté for 1 additional minute.
Open cold sous vide bag of chicken; chop into bite sized pieces. Add to soup pot.
Pour chicken broth and coconut cream into pot and bring just to a boil, about 3 to 4 minutes. Add contents of sauce pack into soup. Reduce heat and simmer for 1 minutes longer.
Remove from heat; squeeze in lime juice. Stir in chopped scallions and cilantro.

Recipe Notes

#kevinsrecipechallenge

Giant Peanut Butter Protein Cookie for One

Posted on August 29, 2022 by Jennifer FIsher

A great way to keep your hand mindless out of the cookie jar is to bake up a single serve cookie — when it’s gone, it’s gone! My Giant Peanut Butter Protein Cookie for One tastes nostalgically amazing, yet is packed with protein so that it fills you up and you CAN be satisfied with just one.

Actually, you may even be happy and your sweet tooth satisfied with just half a cookie — it’s HUGE! I typically eat half and save the other half for later in the day, for double the yum time!

In order to avoid heating up a big oven to bake just one cookie, I made this protein peanut butter cookie in the toaster oven — I use the Instant Oven™ 18L Air Fryer Toaster Oven which is an air fryer and multi-purpose toaster oven. Only a few minutes to put the batter together and about 9 to 10 minutes to bake. In less than 15 minutes you’ll be enjoying a fresh-from-the-oven protein dessert.

Giant Peanut Butter Protein Cookie for One is HUGE, big enough to share (or not)!

Ingredients are natural peanut butter (you could swap for almond butter or, better yet, homemade sunflower seed butter), butter, egg white, coconut flour, baking soda, granulated stevia blend and a plant-based protein powder.

In terms of the best plant-based protein powder, I like the Clean Lean Protein Powder from Nuzest –it has a great nutrient profile and works for vegan, vegetarian and paleo diets. I love it for this protein powder cookie recipe and smoothies and other uses too! You can save `15% with my discount code: FITFORK .

Before baking the cookie, you want to press the dough ball out into an approximate 5″ diameter circle, and then make the fork marks which as SO nut butter cookie important. Because this protein cookie is bigger that an standard old fashioned peanut butter cookie, you can’t really to the criss-cross hatch marks. Instead, I used the tins of the for to go around the edges of the cookie with points of for going up almost to center of cookie, but not quite — this made a “center” that I then used the tips of the fork to make a bunch of little pock marks. It all looked like a flower to me in the end and didn’t puff out the design during baking either!

Note: This post contains affiliate links. I may earn a small commission from purchases made through links, however price to you remains the same. Proceeds help offset operating costs for The Fit Fork. Thank you!

5 from 4 votes

This ginormous cookie made with protein powder is a A delicious, low-carb peanut butter that will make you feel nostalgic for the treats of your childhood, but offers 20g of protein and only 7g net carb. Bake it in a toaster oven! Big enough to share, but you may not want too

Giant Peanut Butter Protein Cookie for One

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

A delicious, low-carb peanut butter that will make you feel nostalgic for the treats of your childhood, but offers 20g of protein and only 7g net carb. Bake it in a toaster oven! Big enough to share, but you may not want too!

Course: Dessert, Snack, treat

Keyword: cookie, cooking for one, peanut butter, protein powder

Servings: 1 serving

Calories: 343 kcal

Ingredients

2 tbsp. butter softened
2 tbsp natural-style peanut butter
2 tbsp granulated stevia blend baking sweetener
1 tbsp liquid egg white
1/8 tsp baking soda
1 scoop Nuzest Lean Clean Protein Powder (chocolate or vanilla) or 2tbsp other protein powder
1 tbsp coconut flour

Instructions

Mix together butter, peanut butter, stevia and egg white.
Stir in baking soda, protein powder and coconut flour. Shape into big dough ball. Press out into thick circle with clean hands.
Use tins of fork to press out remainder of way to about 1/3” thickness and approx. 5” diameter.
Bake for 9 to 10 minutes. Let cook for 5 minutes on baking sheet

Recipe Notes

Spicy-Sweet Orange Beef Stir Fry with Sugar Snap Peas

Posted on August 14, 2022 by Jennifer FIsher

Spicy-Sweet Orange Beef Stir Fry with Sugar Snap Peas is proof you can make an amazing, delicious, nutritious beef dinner in 15 minutes. I used a strip steak, but sirloin or even flank steak would be amazing too!

Vibrant and citrus-y, this lightly spicy-sweet orange beef stir-fry made with steak is sure to please on busy nights! It comes together in just 15 minutes, lots of veggie goodness with the sugar snap peas, and 100% beats going for takeout!

Portioned to serve two generously, this steak stir fry recipe can easily be doubled for a family of four. Also, it’s not very spicy, so the kids should love it. If you crave spicy heat, just add extra dried red pepper and Sriracha to the sauce step.

steak sliced thin for stir fry - thefitfork.com — *Slice the steak thinly, between 1/8 and 1/4-inch thick!*

Another reason why I love this beef and vegetable stir fry is that the macros are just so great to fuel my active lifestyle. One very generous sized portion fills me up and has 336 calories, 15g fat, 23g net carb, 30g protein. This 15-minute beef dinner isn’t including the macros (or time) for the rice/quinoa blend I usually serve it on. However, I love to meal prep that and have these cooked whole grains on hand in the freezer. Restaurant preparation of a similar orange beef recipe would come in at typically 3x the calories, fat and sugar – they usually coat the beef in cornstarch and use more oil (basically frying.

Check out the 15-second video tutorial!

PRO TIPS FOR ORANGE BEEF STIR FRY:

Have all ingredients before starting. Once you turn on the heat, the cooking process happens very fast
Slice beef across grain thinly, into 1/8-inch to ¼-inch slices are best.
For easier slicing, use a sharp knife and set meat in freezer for 10 minutes beforehand to firm up.
If following recipe as written for 2, use a 10-inch skillet. If doubling, use a 12-inch or larger skillet OR a 14-inch wok. If halving the recipe to just serve one, use an 8″ skillet.
Cook meat first and remove from skillet to rest while cooking vegetables.
Cook meat quickly in a single layer, flipping strips once until pink is JUST gone (because will continue to cook while resting on the plate).
Substituting similar vegetables is allowed! If you don’t have sugar snap peas, use something similar like green beans or snow peas. Broccoli would be amazing too!
If you MUST, you can use orange juice from a carton and skip the zesting step, but the fresh juice and zest really adds a huge splash of flavor.

Disclaimer: This post contains affiliate links. I earn a small commission on sales, however price to you remains the same. Proceeds offset operating costs for The Fit Fork. Thank you!

5 from 3 votes

Spicy-Sweet Beef Stir Fry with Sugar Snap Peas (for Two)

Prep Time

5 mins

Cook Time

8 mins

Total Time

13 mins

Vibrant and citrus-y, this lightly spicy-sweet beef stir-fry made with steak is sure to please on busy nights! It comes together in just 15 minutes and 100% beats going for takeout!

Course: dinner

Cuisine: Asian, Chinese

Keyword: 15 minute dinner, beef, snap peas, stir fry

Servings: 2 people

Calories: 336 kcal

Ingredients

1 medium orange
2 tbsp soy sauce or coconut aminos
2 tbsp coconut sugar
½ tsp red pepper flakes
½ tsp minced ginger
½ tsp minced garlic
8 oz strip or sirloin steak sliced across grain to 1/8” thickness
4 tsp sesame oil
2 green onion bulb + stalk sliced thinly
8oz sugar snap peas (1 1/2 to 2 cups(

Instructions

Wash and dry orange; use zesting tool or microplaner to remove 1 to 2 teaspoons of zest from peel. Set aside. Slice orange in half; squeeze out 1/3 cup of juice into small bowl. Add soy sauce, brown sugar, red pepper flakes, ginger, garlic and ½ of orange zest. Stir to combine and set aside.
Add oil to a 10 to 12” skillet and bring to medium-high heat. Add steak strips and sear for 2 minutes without turning. Use tongs to flip strips and cook on opposite side for about 2 more minutes until “just” cooked. Transfer to plate to rest.
Reduce heat to low and add sugar snap peas and sauce mixture to skillet. Stir to combine and let simmer for approximately 3 to 4 minutes until thickened and snap peas crisp-tender. Toss back in cooked beef and stir for another 1 minute until warmed. Sprinkle sliced green onion and remaining orange zest over beef, serve with rice if desired.

Recipe Notes

Easy Protein Powder Cottage Cheese Waffles – Gluten-free, Vegetarian

Posted on May 7, 2022 by Jennifer FIsher

I’m still on a serious protein waffle kick, and have been refining my go-to easy waffle recipe with each batch! The outcomes have just been getting tastier and more nutritious! For example, with this protein waffle meal prep, I’ve added a bit of cottage cheese to the batter for a little extra rich flavor and protein.

These easy gluten-free protein waffles feature a plant-based protein, eggs, cottage cheese and amaranth flour for a powerful punch of protein. Only 184 cal, 13g net carb, 6g fat for a THREE WAFFLE serving that totals 20g protein! Boom! Freezer friendly, meal prep a batch for a breakfast solution on busy mornings.

In fact, I’ve packed SO MUCH protein for the modest calorie count into these waffles with cottage cheese. In addition to cottage cheese, other ingredients include egg, a plant-based protein powder and amaranth flour (or all-purpose flour, or a gluten-free baking blend flour all work). The result is a 3-waffle serving for 184 calories 13g net carb, 6g fat and 20g protein. That’s 62 calories and almost 7g protein per waffle! Boom! (note: nutrition could vary some based on exact protein powder used and % fat content of cottage cheese and milk used).

Seriously, 20-23g protein for a 216-calorie waffle stack?! These protein powder waffles even beats my favorite protein bar and is so much more satisfying to eat than a protein bar snack. This is a real meal, on a plate, with endless topping possibilities.

The flour in this recipe can be either an all-purpose flour or a gluten-free baking blend (with a similar texture of flour, not heavy like almond flour or coconut flour). When I make gluten-free waffles, I almost always use Bob’s Red Mill 1:1 Gluten Free Baking Flour for that light texture I want. I’ve also had luck with amaranth flour as an alternative.

For convenience, I like to mix the batter in a blender (don’t over blend) and pour out into my mini waffle maker. This protein waffle meal prep makes about 12 waffles (4 servings). If you don’t have a single waffle maker (which is undeniable cute), it is actually even more efficient to make in most standard 4-slice waffle irons.

Also, to moderate the carb count yet still speak to me sweet tooth, I add stevia liquid sweetener drops to the batter. If you’d like more savory waffles, just omit.

Nuzest Clean Lean Protein Powder -- use coupon code FITFORK to save 15% — *Clean Lean Protein from Nuzest — plant-based and amazing!* Nuzest 15% off: FITFORK

I use the Clean Lean Protein power from Nuzest, it’s plant-based, paleo-friendly, gluten-free, non GMO. The Smooth Vanilla flavor is delicious and a very versatile option. Use Nuzest coupon code: FITFORK to save 15% .

As per toppings, when a three-waffle stack only has 184 calories, I feel liberated to pile on the toppings. Fresh fruit like strawberries or blueberries is always a favorite – along with a drizzle of a sugar free syrup and dollop of whipped cream or Greek yogurt. Sometimes even some mini chocolate chips!

Many of my other protein waffle recipes have been single serve. This batch makes four servings, suitable for a family breakfast or to meal prep for eating through the week. Store leftovers in the fridge for up to 3 to 4 days or slide the 3-waffle servings into storage containers and keep in the freezer for busy-day breakfasts.

Heat up in the toaster or air-fryer. Honestly, after a few minutes in the air fryer, they are crispier and maybe even more delicious than ever!

This recipe is very easy to customize by swapping the protein powder flavor. And, I recently made a batch with Matcha Cottage Cheese Protein Waffles, so delicious and a fun change. The only thing I did different was add 2 teaspoons of matcha green tea powder to the batter.

Disclaimer: This post contains affiliate links. I earn a small commission from purchases through links, however price to you remains the same. Proceeds are used to help offset operating costs for The Fit Fork. Thank you!

5 from 4 votes

Easy Cottage Cheese Protein Powder Waffles

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

Simple, freezer-friendly, gluten-free and vegetarian. Only 216 calories for THREE WAFFLES – 23g protein!

Course: Breakfast

Keyword: breakfast, cottage cheese, meal prep, protein powder, waffles

Servings: 4 3 waffles each

Ingredients

3 eggs
1/3 cup unsweetened milk of choice I used unsweetened almond milk
½ tsp vanilla extract
2 tsp olive oil or oil of choice
½ cup 2% cottage cheese
1/2 cup vanilla Nuzest protein powder (or powder of choice) 60 grams
½ cup all-purpose flour or gluten-free baking flour (like bob's red mill gluten free baking blend)
¼ tsp liquid stevia drops or to taste (or not needed, depending on your sweet preferences).
1/4 tsp baking powder

Instructions

Whisk eggs with milk, vanilla and oil, stir in cottage cheese (or, you can blend all together in small blender for a smoother result – either method yields yummy waffles)..
Toss together protein powder flour and baking powder. Mix into egg mixture a little bit at a time, or until incorporated You can also pulse wet and dry mixtures together in the blender until smooth.
Mix in stevia drops to taste, more or less depending on your sweetness preference.
Heat waffle iron (either a mini waffle iron or larger 4-square iron).
Pour in batter and cook for several minutes, until indicator light goes off.
Repeat for remaining batter.
Should make 12 single waffles (or three 4-square waffles).

Recipe Notes

Serving size: 3 waffles
Exact calorie count varies by protein powder and flour used. But as I made them, they came in at 184 cal, 13g carb, 20g protein.

Double Chocolate Protein Waffles | No-added-sugar, Gluten-free

Posted on March 1, 2022 by Jennifer FIsher

Begin your day with Double Chocolate Protein Waffles, a breakfast that tastes decadent enough to be dessert yet is packed with protein, lower in carbs, and boasts no added sugar. Plus, gluten-free, vegetarian and paleo-friendly.

Power into the day fueled by chocolatey waffles made with protein powder. Only takes minutes to make, is gluten-free, has no added sugar, and moderate in carbs. A single-serve recipe, but simple to scale up for meal prep. Enjoy 28 grams of protein per serving!

A single-serve protein waffle recipe, one batch makes either four waffles in a mini waffle iron, or one large waffle in a traditional (4-square) waffle iron.

Check out the video!

A serving (4 mini waffles) of these chocolate waffles with protein powder will fill you up with the nutrients you need to take on the day — and you likely won’t be hungry again until lunch, thanks to the 28g of protein! Leftover waffles also make a great post-workout snack!

The primary ingredient in this chocolate protein powder waffle is, drumroll . . . protein powder! Use the product of your choice, but I am a fan of the plant-based Clean Lean Protein from Nuzest (I used the Rich Chocolate flavor for this recipe). Here’s a Nuzest protein powder coupon (also good for their other nutrition products) – FITFORK

Ingredients for Double Chocolate Protein Waffles:

Green Banana Flour: This alternative “flour” is packed with minerals, loaded with gut-helping prebiotics and can help reduce your glycemic load. It’s also naturally gluten-free. You may swap in an equal amount of another flour, if preferred.
Egg: The incredible, edible egg adds 6g of protein to this recipe and helps the waffles puff up
Almond Milk: Or, another unsweetened milk alternative
Sugar-free , Dairy-free Chocolate Chips: Mini-sized are preferred, they disperse better in the waffles – but you can chop down regular-sized chips or even a sugar-free bar, if needed.

Making Double Chocolate Protein Waffles:

Simply whisk the egg in a small bowl and then stir in the remaining ingredients.
The batter should be a medium consistency, meaning “pourable” but not too runny. If your batter seems too thick, add more almond milk (a teaspoon at a time). If too thin, add a little more green banana flour, a half-teaspoon at a time.
Make sure to pre-heat waffle iron. My waffles did not stick to the iron at all, but it was a new mini waffle iron, with non-stick coating. If needed, oil or spray the waffle iron plates as needed.

Freezing and Meal Prepping Protein Waffles:

To freeze chocolate protein waffles, allow them to cool completely, in a single layer. If you used a large waffle iron, pull them apart along the perforation to make single pieces. Place waffles on pan in the freezer for about an hour to “pre freeze.” This will keep them from ultimately sticking together in the bag.
Transfer partially frozen chocolate waffles into a zip-top bag or storage container and keep in the freezer for up to 3 months.
You can reheat frozen waffles in the toaster. Or, also in an oven preheated to 350F for 10 minutes, or air-fryer set at 390 F for 5 minutes or until thoroughly warmed and crispy.
Although this chocolate protein powder waffle recipe is written for a individual portion, you can meal prep it my simply multiplying how many servings you’d like. For example, 1 1/3 cup of protein powder, 4 eggs, 1 cup almond milk, ¼ cup green banana flour and 1 tsp baking soda would allow you to meal prep protein waffles and stock your freezer for busy mornings.

Note: this post contains affiliate links. I may earn a small commission on sales generated through links, but price to you remains the same. Proceeds help offset operating costs at The Fit Fork – thank you for your support.

5 from 2 votes

Double Chocolate Protein Waffles

Prep Time

5 mins

Cook Time

5 mins

Total Time

10 mins

Power into the day fueled by chocolatey waffles made with protein powder. Only takes minutes to make, is gluten-free, has no added sugar, and moderate in carbs. A single-serve recipe, but simple to scale up for meal prep.

Course: Breakfast, brunch, Dessert, Snack

Keyword: chocolate, protein powder, waffles

Servings: 1 serving

Calories: 330 kcal

Ingredients

1 egg
1/2 cup unsweetened almond milk* *a splash more if batter seems TOO thick
1/3 cup chocolate protein powder I used Nuzest plant-based Clean Lean Protein.
1 tbsp banana flour
1 tbsp sugar free chocolate chips

Instructions

Wisk egg, stir in almond milk. Mix in protein powder, flour and baking soda until combined. Batter will be a little thicker than traditional waffle mix. BUT, if it seems too thick, stir in more almond milk (a tablespoon) at a time, until spoonable consistency achieved.
Stir in chocolate chips.
Heat mini waffle iron (or large iron). If not using non stick, spray with a bit of cooking spray.
Pour ¼ batter into mini iron (or all batter into large 4-section iron), close lid and cook until indicator light goes off. Repeat with remaining batter. Top as desired.
Makes 4 mini waffles or 1 large waffle (4 section).
May be frozen for up to 3 months.

Recipe Notes

Macros for entire recipe (without topping) 330 cal, 28g carb, 14g fat, 28g protein,