At FIT CHICKS Academy we love seeing students and grads in the Fitness & Nutrition Expert Program (FNE) in action, creating their own fierce workouts and healthy recipes.
Today we are thrilled to share this recipe for you from soon to be Certified Fitness & Nutrition Expert Kausar Rasul.
Kausar created this recipe for one of the assignments in the Nutrition Module of the FNE program, and excited to introduce Kausar and her delicious recipe with you. Take it away!
My name is Kausar Rasul. I pursued a career in Biochemistry and worked for a while but never felt so fulfilled and passionate. 2012 after giving brith to my first child I decided to stay home with her. Fitness had always been my niche, since I struggled with weight my whole teenage years and followed by that had two pregnancies. I stated teaching Zumba when my daughter was 1.5 and I was a stay at home mom. I really loved teaching and after birth my son I continued to teach and started to offer onsite childcare and was able to build my own community of moms with small kids like mine.
In August of 2017 I was able to launch my fitness company Golden Sneaker. I enrolled in one of the fitness schools to pursue my dream career in fitness but all I received was a book that I needed to finish and take test in order to become a group fitness instructor and Personal trainer. I was very disappointed and for 6 months I didn’t even finish the first chapter. I will always owe this to my friend Dougmary who is also my business partner for introducing me to FIT CHICKS. This course has changed my life. I absolutely loved the structure. I finished the Nutrition section during my birthday week 2nd week of January. And one week later I started flexible dieting IIFYM. And since than I have lost 10 pounds in 7 weeks. I have learned so much about nutrition in these weeks. I know by heart how put together my meals even if I am not using My Fitness Pal. This was one of the biggest transformations I have had since I can remember. I eat a lot more than I did. I have more energy I have zero cravings. It is astonishing. I feel like a fitness professional and getting into a good shape is totally helping build more self confidence in doing what I love. So many reached out to me about what program I am using to have such amazing results.
I ABSOLUTELY love this program, and all the information its spreading all around the world. Thank you so much ladies. I feel so grateful to be part of this beautiful community.
East Chicken Cauliflower Meatballs
This dish has been a great hit in my household. My struggle to feed vegetables to my kids is finally over. WE ALL LOVE MEATBALLS. And we enjoy it with quinoa pasta, brown rice or whole wheat spaghetti. I usually make this is in bigger batches and freeze so when its time to eat we pop it in the toaster oven or cook with some sauce and enjoy it.
PREP TIME: 15 minutes
COOK TIME: 25 minutes
Ground Chicken (12% fat, 88% lean)- 16 oz
Cauliflower Rice 2 cups
Onion 1 large chopped
10 Garlic cloves chopped
1 large Egg
Ground Flaxseed 6 tablespoons
Gluten free soy sauce 1 tablespoon
Dried basil for taste 1 tablespoon (optional) Salt 1/2 tablespoon
Pepper 1/2 tablespoon (Optional)
Olive oil spray
1. Preheat the oven at 375F
2. Rinse chicken breast before cooking. Place the ground chicken in a colander. Rinse with cool to lukewarm water. Shake the colander to remove excess water.
3. In a large bowl, add ground chicken, chopped onion, garlic and cauliflower. Mix well until all the crumbs are mixed together.
4. Add the egg and mix well
5. Then add all the spices, salt, pepper, basil leaves, flaxseed powder, cinnamon powder and mix very well.
6. This mixture will yield about 16 meatballs. Measurements can be done using scale or ice cream scoop.
7. Spray a quarter sheet pan with olive oil spray. Arrange the meatballs and bake it for 25 min. Or until the meatballs are golden brown.
8. Serve with your favorite pasta sauce over brown rice spaghetti or simply eat 2 serving over your favorite salad
TIPS TO ALTER IN LIEU OF A DIETARY RESTRICTION
For vegetarian version replace the meat with Textured vegetable protein or soy protein. If allergic to eggs, this dish can be made without eggs. Just add one spoon of baking soda to hold the components together
TIPS TO SUB AN INGREDIENT TO ALTER THE RECIPE
You can add broccoli flour instead of cauliflower. Or add both for more flavor. One can add peppers and any other vegies that you like into this dish
You can also replace ground Chicken to Lean ground beef or turkey.
TOTAL SERVINGS: 8 – 2 meatballs per serving
MACRONUTRIENT BREAKDOWN PER SERVING:
- Protein: 14 g
- Total Fat: 9 g
- Total Carbohydrate: 6 g
- Dietary Fiber: 2.8 g
Thank you so much for sharing, Kausar!
PS Do you want get CERTIFIED as a Fitness & Nutrition Expert? Our 2018 Spring Program of the Fitness & Nutrition Expert program starts March 28, so download our program brochure here and learn how you start to create your dream life, health & career!