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Jan
21
"Friendly Feasting with Coach Lauren"
And so begins Level 2! The unique meal at this level is the protein/DOUBLE carb meal on Day 1's menu. There are a LOT of delicious combos you can make with this double carb meal. Get creative! For example, you could choose 1/2cup oatmeal with 1/4cup fruit topping and 1 slice Ez bread used to make cinnamon/Splenda toast. Or lunch could be a turkey burger on Ezekial bread or muffin and baked sweet potato fries. Your favorite Level 2 dinner could very well be this new recipe! A shout out to my 3P buddy Kim Farris who mentioned whipping up a red beans and rice dish - I had to develop one!
Typically red beans and rice uses Andouille sausage. Turkey smoked sausage isn't a bad substitute but this higher fat and super-high sodium meat isn't something we want to be gorging on during bootcamp! Make sure not to use turkey or chicken "products" more than twice a week and try not to use it for your full protein serving as they are not the best protein fuel sources. I used small pieces of chicken breast to suppliment the sausage in a healthier way. Also consider avoiding this and other higher-sodium dishes 2-3 days before weigh in to avoid sodium-induced water retention!
Red Beans and Rice
- 2 Tbsp olive oil
- ½ cup diced onion
- ½ cup diced bell pepper
- ½ Tbsp minced garlic
- Up to 1 lb finely diced/shredded chicken breast
- Up to ½ lb turkey smoked sausage, sliced
- 1 can red beans (3 carb servings) - or 1 1/2 cups beans from dried
- Bay leaf
- ¼ tsp cayenne pepper
- ½ tsp dried thyme
- 1/8 tsp sage
- Dried parsley
- 1/2-1 Tbsp Cajun seasoning – watch sodium, can omit
- 1 can no-salt-added diced tomatoes
- 1 ½ cup cooked brown rice (3 carb servings)
- Tabasco, preferably, or other hot sauce
Heat oil in skillet over med-high heat. Cook onion, bell pepper, and garlic. Brown chicken. Add sausage, beans, seasonings (adjust to taste), and tomatoes. Bring to a light boil then simmer. Meanwhile make rice. Instead of just water, consider boiling rice in juice from tomatoes, chicken broth, and cayenne pepper for a seasoned base. Plate each serving (1/3 of the skillet mixture) over ½ cup brown rice and spice up with Tabasco to taste. This recipe has 6 carb servings but is perfect for 3 protein/double carb servings on L2.
*Notes: Green bell pepper would be most authentic; however, I dislike green pepper so I used red! Another option would be to make this without the protein and serve it as a side to your favorite protein main dish or vegetarian meat substitute.
I hope you enjoy the variations in the Level 2 menu, particularly the double carb meal. Feel free to share your comments on this dish or offer your favorite double carb meal combo on Facebook! Until next week, feast with beans, feast with rice, heck! feast with both! And as always...FEAST ON!!!
~Coach Lauren
