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Live Cook with me 12/3

Excited for our first live cooking Zoom! This Sunday join us at 4:00 PM EST. Here are the recipes and list of ingredients to get you prepared to cook along.

Zoom Link:

Topic: FIRST EVER Live Zoom Sunday Meal Prep!

Time: Dec 3, 2023 04:00 PM Eastern Time (US and Canada)

Join Zoom Meeting

Meeting ID: 659 625 0372

Passcode: 587504

Recipe 1: Kale and Red Pepper Frittata:


  • 14 Eggs

  • 1 tsp Sea Salt

  • 1 tsp Black Pepper

  • 1 3/4 Tbsps Extra Virgin Olive Oil

  • 3 1/2 cups Kale Leaves (chopped)

  • 2 Red Bell Peppers (chopped)

  • 1 cup Cherry Tomatoes (halved)

  1. Preheat oven to 400°F

  2. Whisk or use your blender to combine the eggs with 1/4 cup water, salt and pepper. Set aside.

  3. Heat the oil in a cast iron skillet over medium heat. Add the kale, pepper, and tomatoes. Cook for 5 to 7 minutes, or until the kale is wilted and peppers are tender.

  4. Pour the whisked eggs into the pan with the vegetables and let the eggs begin to set for about 30 seconds, before gently stirring with a spatula to ensure the vegetables are well incorporated into the eggs. Transfer the skillet to the oven and bake for 12 to 15 minutes, or until the eggs have set.

  5. Remove the skillet from the oven and let sit for about 5 minutes before cutting into wedges. Serve and enjoy!

Recipe 2: Chicken and Broccoli Casserole with Rice and Cauliflower


  • 1 3/4 cups chicken stock or bone broth (choose low sodium if you can)

  • 1 packet of pre-cooked rice (white or brown rice OK!) Frozen pre-cooked also works.

  • 1 packet of frozen cauliflower rice

  • 1 head of broccoli chopped into pieces

  • 1 teaspoon olive oil

  • 1 pound boneless skinless chicken breast chopped

  • 3/4 teaspoon garlic powder

  • 1/2 teaspoon pepper

  • 2 tablespoons flour (white/wheat or GF)

  • 2 cups milk of choice

  • 3 tablespoons mustard

  • 1/3 cup nonfat plain Greek yogurt

  • 1 1/2 cups shredded cheddar cheese

  • Place a rack in center of oven and preheat oven to 375 degrees F. Lightly grease a deep 9-inch-square baking dish or a 3-quart casserole dish.

  • Bring the chicken stock to a boil in a large pot, then add the defrosted rice and cauliflower rice. Return to a boil, add the broccoli to the top of the rice (no need to stir it together), then cover, reduce the heat to low, and let cook 5 minutes. Remove the pot from heat and let sit, covered, for an additional 5 minutes. Most of the rice liquid should be absorbed.

  • Meanwhile, heat the olive oil in a Dutch oven or other large deep pot over medium-high. Add the chicken, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Sauté until cooked through and no longer pink in the center, about 4 to 6 minutes, then remove to a plate. Being careful not to burn yourself, wipe the pot clean with a paper towel.

  • Reduce the heat to medium. In a small bowl or large measuring cup, whisk together the flour and 1/2 cup milk. Pour the mixture into the pot, then add the remaining 1 1/2 cups milk. Cook, stirring constantly until thickened, 7 to 10 minutes. Remove from the heat and whisk in the Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. Stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.

  • Add the rice and broccoli mixture and the reserved chicken to the cheese sauce, stirring gently to coat.

  • Spoon the mixture into the prepared dish and top with the remaining 1/2 cup cheese. Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.

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