THROWDOWN THURSDAY - GRILLED ANCHO CHICKEN

TIME FOR ANOTHER THROWDOWN THURSDAY RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  THIS WEEK WE FEATURE A HEALTHY DISH PERFECT FOR THE SPRING AND SUMMER.  THE RECIPE COMES FROM CHEF TURNED FIREFIGHTER MIKE JUDGE, WHO IS A BEAST IN THE FIREHOUSE KITCHEN....

Firefighter Mike Judge ~ Santa Fe County Fire Department

GRILLED ANCHO CHICKEN, CILANTRO RICE AND AVOCADO-CORN SALSA

THIS DISH IS BEAUTIFULLY PRESENTED AND PLATED....AND YES IT CAME OUT OF A FIREHOUSE KITCHEN

Serves 6ish. Depends on appetites.

Fresh and clean flavors, during the spring and summer when these items can be found on sale it can make for an inexpensive, healthy meal.

Ancho Rub:

• 2 tbsp dark brown sugar
• 1 tbsp kosher salt
• 1 tbsp + 1 tsp ancho powder
• 2 tsp chili powder
• 1 tsp paprika

Half chicken breasts lengthwise for even, fast grilling. Rub chicken and let sit in fridge for 6 hours.  

Cilantro Rice:

• 2 cups white rice
• ½ yellow onion, diced
• 2 tsp butter
• 3.5 cups water or stock
• 3/4  bunch of cilantro leaves, some stems ok
• 1 jalapeno, more if you like
• 2 cloves garlic
• 2 tsp salt

Puree ingredients in blender to smooth consistency. Place in pot and bring up to heat (not boiling, just warm).  Heat butter in heavy bottomed stock pot, add onion and sauté until soft. Add rice, sauté with translucent. Add cilantro puree mixture bring to boil. Lower heat, and cover pot. Simmer until rice is finished. You can finish the rice with some chopped cilantro for more color and flavor. Adjust seasoning.

Avocado-Corn Salsa:

• 4 ears of corn, roasted on grill and removed from cob
• 4 avocados
• ½ red onion, small diced
• 1 red bell pepper
• 1 jalapenos, diced fine (more if you like heat)
• chopped cilantro, to taste
• juice from two limes
• salt

Roast corn on grill, remove and cool. Add onion, lime juice, corn, jalapeno, and bell pepper into bowl. Mix well to combine. Let sit for flavors to meld. Before service add diced avocado and toss well to combine. Season to taste.

THROWDOWN THURSDAY - "DR. PEPPER" PULLED PORK

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  THIS WEEK WE TAKE A RECIPE THAT WAS SUBMITTED AND POSTED ON OUR WEBSITE, AND TRY TO MAKE IT A LITTLE HEALTHIER WHILE KEEPING THE SAME FLAVORS OF THE DISH.  THE CARNITAS RECIPE FROM FIREFIGHTER CASEY KEEFE IS A GREAT SLOW COOKER RECIPE THAT IS PERFECT FOR THE FIREHOUSE, BUT I WANTED TO TRY AND USE SOME INGREDIENTS THAT ARE A LITTLE BETTER FOR YOU BUT HAVE THE SAME GREAT FLAVOR.

I WAS ABLE TO FIND FRESH HAM IN THE SUPERMARKET.  COMPARED TO PORK SHOULDER OR BUTT, IT IS MUCH LEANER, WITH AS MUCH AS 15 CALORIES LESS PER SERVING.  BECAUSE IT IS LEANER, YOU MUST TRY TO NOT OVERCOOK IT EVEN THOUGH IT WILL BE IN THE SLOW COOKER WITH LIQUID.

ONE OF THE PRIMARY FLAVOR COMPONENTS OF THE ORIGINAL RECIPE IS DR. PEPPER SODA.  DR. PEPPER CLAIMS TO HAVE 23 FLAVORS, ALTHOUGH MY SEARCH AS TO WHAT THOSE ARE CAME UP EMPTY EXCEPT FOR HIGH FRUCTOSE CORN SYRUP, HMMM SUPRISED?  HOWEVER, THROUGH MY RESEARCH I WAS ABLE TO FIND SOME POINTS MADE BY VARIOUS SOURCES THAT ORANGE, VANILLA AND PEPPER ALL MAKE AN APPEARANCE IN THE "FORUMULA".  WITH THIS BLURRED INFORMATION I SET OUT TO RECREATE THIS RECIPE WITHOUT USING DR. PEPPER....

       Onions with ancho chiles, which are dried poblano peppers.  They are moderate in heat and provide a fruity, smoky aroma and flavor

Serves 4-5 
INGREDIENTS:

1 4-5 LB. FRESH HAM, NOT BRINED OR SMOKED (If not available you can substitute pork butt or shoulder of the same weight)
2 ONIONS CHOPPED, 1 for the slow cooker and 1 for garnishing the pork
2 ANCHO CHILES* optional
2 TBS. CHIPOTLE PASTE, substitute 2 chopped chipotles in adobo sauce (found in a small can in most grocery stores)
1/2 C. ORANGE JUICE, not from concentrate
1/4 REAL MAPLE SYRUP
1 TBS. VANILLA EXTRACT
1 C. CHICKEN BROTH, 99% Fat Free
BBQ RUB
SMALL CAN OF FIRE ROASTED TOMATOES, will be used for the "salsa" 
FRESH CILANTRO, for garnish

                           The ham after it was done cooking for 7 hours.  So tender the bones pulled right out, leaving the juicy meat behind

PROCEDURE:

Take your favorite BBQ rub and rub it all over the ham.  Let it sit as long as possible, overnight being the best.

Combine the orange juice, maple syrup, chipotle paste,vanilla, chicken broth and 2 tbs. of the bbq rub in a large bowl, whisk together.

Take one of the chopped onions and place on the bottom of the slow cooker with the dried ancho chiles*(optional).  Place the ham on top of the onions.  Pour the orange juice mixture along the sides of the ham, careful not to wash too much of the rub off the ham.

Set on low for 7 hours or 4 hours on high, turning the ham over halfway through.

Remove the ham and set aside to cool.  While the ham is cooling, take the "juice" that is in the slow cooker and place it in a blender with the can of tomatoes.  BE CAREFUL while doing this next step, blending hot liquid can result in a blender "explosion".  What I do is cover the top of the blender with a towel and pulse a couple times, remove top and let the steam escape.  Place the top back on, cover with a towel and continue to pulse the juice until smooth.

When the ham is cool enough to touch, remove the skin and as much fat as possible.  Shred the meat and place back in the slow cooker with the about 1/2 of the pureed "juice".  Continue to cook on low for about an hour.  While this continues to cook, take the remaining 1/2 of the "juice" and put it in a medium sauce pan over low heat.  Let this reduce to a thick salsa while the pork is continuing to cook. 

                                                                                                    The pork right before serving

Serve the pork over red beans and rice with avocado for a healthy alternative to corn tortillas.  Top with the salsa, cilantro and chopped onions
 

SLOW COOKER DOUBLE HEADER - WEST COAST PULLED PORK AND CARNITAS

CK'S WEST COAST PULLED PORK AND CARNITAS

THIS RECIPE COMES FROM A LONG TIME F&H CO. SUPPORTER, CASEY KEEFE OF IAFF LOCAL 1507 IN SOUTH SAN FRANCISCO, CA.  NOT ONLY DID HE PROVIDE A PULLED PORK RECIPE BUT ALSO A "CARNITAS" VARIATION AS WELL.  CARNITAS LITERALLY TRANSLATES TO "LITTLE MEATS", AND IS A MEXICAN DISH CONSISTING OF TENDER PORK, BRAISED SLOWLY AND PILED ON A CORN TORTILLA WITH CILANTRO, ONION AND SALSA.

WHILE I LOVE TO GET THE SMOKER GOING AND COOK A PORK SHOULDER LOW AND SLOW, THESE RECIPES ARE PERFECT FOR THE HOME AND THE FIREHOUSE!  

AND FOR TOMORROWS' THROWDOWN THURSDAY WITH THE FIREFIGHTER THROWDOWN I TOOK THE CARNITAS RECIPE AND MADE IT A LITTLE HEALTHIER.  STAY TUNED FOR THE RECIPE TOMORROW AT 9 E.S.T!

WEST COAST PULLED PORK

INGREDIENTS:

1x PORK SHOULDER/BUTT, BONE-IN OR BONELESS, 3-4 LB
3x GARLIC CLOVE
1x YELLOW ONION
1 - 2x BBQ SAUCE BOTTLES (your choice, I recommend Kinders Exxxtra Hot if you can get it)
BUNS(goes REALLY good on King's Hawaiian dinner rolls as sliders or the King's Hawaiian sandwich buns)
KOSHER SALT (or seasoning of your choice, I prefer Pappy’s Hot Spice)
BLACK PEPPER

PROCEDURE:

Dry rub pork shoulder with kosher salt and black pepper. Feel free to substitute the salt with a seasoning that you may like (e.g. Pappy's, Cow Camp, Santa Maria, etc.) Thinly slice up onion then layer in bottom of crock pot, about 1/2 to 1". Finely chop garlic and sprinkle on top of onion bed. Place the pork shoulder in the crock pot (fatty side up if possible) and add approximately 16 – 24 ounces of Dr Pepper (2 – 3 cups), trying to avoid rinsing the rub off of the shoulder (some will inevitably rinse off). Set shoulder/butt to cook on "low" for 8 hours (best done overnight or early in the morning). Crock pot temps vary and it may be ready in as few as 6 hours, but shouldn't take more than 8.

Get out a 9 x 13" Pyrex (or other glass baking pan) or a cutting board (preferably wood as to not melt a plastic one). Using a couple of forks, QUICKLY lift the shoulder out of the crock pot and onto the baking pan/cutting board. It will most likely start coming apart as you lift it out, so it must be done quickly. Using the two forks, shred the pork apart until it reaches desired consistency (some like it stringy, some like it chunky). Be sure to remove the fat cap, gristle, and shoulder blade bone. Using a straining spoon, remove the onions from the crock pot and add to the pulled pork. Drain the remaining broth from the crock pot. Place the pulled pork back in the crock pot and add BBQ sauce. Add enough BBQ sauce and stir to give the pork a nice saturation without making it too "soupy". You may add more as needed, so I recommend starting with less and adding as you see fit. Allow the pork to cook on "low" for 2 - 4 hours, or until desired taste is reached. Stir every 30 mins to 1 hour to prevent burning. The longer time will give more flavor.

Note that this recipe will make a TON of pulled pork, filling the 9 x 13" dish. Can easily feed 6 - 8 people or 5 firemen.
 

MEXICAN STYLE PULLED PORK - "CARNITAS" 

INGREDIENTS:

1x PORK SHOULDER, 3-4 LBS
2x MEDIUM WHITE ONION, 1 FOR PORK AND 1 FOR TACOS
1x 11OZ. CAN OF CHIPOTLES IN ADOBO SAUCE
2x 12OZ. CANS OF DR. PEPPER
CORN TORTILLAS
CILANTRO
SALSA
SALT
BLACK PEPPER
BROWN SUGAR

PROCEDURE:

Dry rub pork shoulder with salt and black pepper. Thinly slice up onion then layer in bottom of crock pot, about 1/2 - 1". Pour in can of chipolte peppers and sauce. Place pork shoulder in the crock pot on top of onions and peppers (fatty side up if possible) and add 2 12oz cans of Dr Pepper, trying to avoid rinsing the rub off of the shoulder (some will inevitable rinse off). Sprinkle in 2 tbs brown sugar into Dr Pepper. Set shoulder to cook on "low" for 8 hours (best done overnight or early in the morning). Crock pot temps vary and it may be ready in as few as 6 hours, but shouldn't take more than 8.

Get out a 9 x 13" Pyrex (or other glass baking pan) or a cutting board (preferably wood as to not melt a plastic one). Using a couple of forks, QUICKLY lift the shoulder out of the crock pot and into the baking pan. It will most likely start coming apart as you lift it out, so it must be done quickly. Using the two forks, shred the pork apart until it reaches desired consistency (some like it stringy, some like it chunky). Be sure to remove the fat cap, gristle, and shoulder blade bone. Leave the Dr Pepper "sauce" in the crock pot. Using a straining spoon, remove the onions and peppers from the crock pot and place the peppers on a cutting board while placing the onions in with the pork. Mash-up the peppers using a spoon and then add to the pork. Return the pork, onions, and peppers to the crock pot and "sauce". Stir everything together and cook on "low" for 2 - 4 hours, or until desired taste is reached. Stir every 30 mins to 1 hour to prevent burning.

Serve the pork on warm corn tortillas then add chopped cilantro, onions, salsa.

THROWDOWN THURSDAY - SMOKED PORK TENDERLOIN W/ BBQ APRICOT GLAZE

SMOKE SHOWING...Part 2

TIME TO THROW DOWN WITH OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN!  THIS WEEK WE CONTINUE WITH PART 2 OF OUR MINI SERIES "SMOKE SHOWING", WHERE WE ARE GOING TO SHOW YOU A COUPLE HEALTHY AND DELICIOUS RECIPES FOR THE SMOKER.  NOW GO FIRE THEM UP!

First thing you need to do is get your grill set up for 2-zone heat and settled in at 225-250*.  Here you can see how I have the front burner on, the direct heat zone, and the middle and back burners completely off.  The pork and potatoes are all the way towards the back, with a water pan underneath the grates (hard to see in the picture).  The wood chips are directly over the front burner.

Now on to the recipes......

The words "pork" and "smoker" tend to invoke thoughts of pulled pork, ribs or even whole hog.  But do not fret, you can have delicious smoky pork on your plate in a quarter of the time with a quarter of the fat.  Pork tenderloin is just as lean as chicken but packs a punch in the flavor department.  The smoke, rub and glaze accentuate it's flavor without overpowering it.

SMOKED PORK TENDERLOIN WITH BBQ APRICOT GLAZE

Serves 3
INGREDIENTS:
PORK-
2 PORK TENDERLOINS
2 TBS. YELLOW MUSTARD
4 TBS. YOUR FAVORITE BBQ RUB 
GLAZE-
EQUAL PARTS OF YOUR FAVORITE BBQ SAUCE* AND APRICOT PRESERVE MIXED TOGETHER.

  *(USUALLY I MAKE MY OWN BUT SOMETIMES A GOOD COMMERCIAL SAUCE IS JUST FINE,  FOR THIS I USED THE SHED'S SPICY MUSTARD BBQ.  I HAVE NO AFFILIATION WITH THEM)

PROCEDURE:
Rub the tenderloins with mustard.  This will help the bbq rub stick while also adding flavor.  Now sprinkle the tenderloins with the bbq rub, wrap in plastic wrap and put in the fridge for at least 4 hours or up to overnight.  

When the "smoker" is a constant 225-250* and the wood chips are starting to smoke, place the tenderloins on the grates over the OFF burners.  

Smoke for 2-2.5 hours or until the internal temperature reads 145*.  Baste all sides with the glaze and move the meat over the burner that is on, turning and basting frequently until the glaze starts to caramelize.  Remove and let it rest for a few minutes, slice into rounds and serve.

4 oz. of pork tenderloin has about 120 calories with only about 36-41 coming from fat.  This same serving has 30 grams of protein!
 

SMOKED SWEET AND SPICY POTATO WITH BACON

Sweet potatoes and smoker are not often used in the same sentence, but let me tell you, they were made for each other.  The skin crisps up while the inside becomes this tender fluffy "mash".   The subtle smoke plays off the sweetness of the potato, add in some heat and you've got a healthy side that brings tons of flavor to the meal.  These are a twist on my firehouse famous sweet potato wedges!

Serves 3

INGREDIENTS:
3 LARGE SWEET POTATOES
1 TBS. CHILE POWDER
3 TBS. REAL MAPLE SYRUP
SEA OR KOSHER SALT TO TASTE
3 PIECES COOKED BACON, CHOPPED
DRIZZLE OF OLIVE OIL

PROCEDURE:
Set up the smoker the same as you would the pork tenderloin 

Clean and scrub the potatoes.  Pat them dry and place in a large bowl.  Toss them with a little olive oil and salt.  

Place on the grill over indirect heat.  Smoke for 2 hours.  Remove and cut open down the middle, squeeze the ends towards each other making a "pocket".  Sprinkle some chile powder, maple syrup and chopped bacon.  Serve
 

ALL THE FLAVORS OF BBQ WITH MUCH LESS FAT AND CALORIES.  A SIDE OF GREENS ROUNDED OUT THE MEAL, I CAN EAT THESE ALL DAY!

BATTLE OF THE BRAVEST CHEFS - SMOKED COFFEE RUBBED TRI-TIP

CHEF: A.J. FUSCO ~ FIREFIGHTER, HARRISON F.D.

DISH: SMOKED COFFEE RUBBED TRI-TIP STEAK WITH MAPLE-CHIPOTLE BBQ SAUCE

I USED MESQUITE WOOD CHIPS WHICH CAN ADD TOO STRONG OF A SMOKE FLAVOR ON MEATS OTHER THAN BEEF.  THIS CUT PAIRED WITH THE COFFEE RUB WAS A PERFECT COMPLIMENT.

ONE OF THE TWO RULES FOR THE COOK-OFF WAS THAT IT HAD TO BE A DISH WE HAD NEVER MADE AT THE FIREHOUSE.  THIS PRESENTED A SMALL CHALLENGE SINCE I LIKE TO USE THE FIREHOUSE AS MY "TESTING GROUNDS" FOR MUCH OF WHAT I COOK.  I DECIDED ON TRI-TIP STEAK, WHICH IS A CUT I HAVE NEVER USED BEFORE.  I ALSO USED A TECHNIQUE I HAVE NEVER TRIED ON A STEAK, LOW AND SLOW SMOKING.  THIS CUT IS FROM THE BOTTOM SIRLOIN OF THE STEER AND IS MOST POPULAR IN SANTA MARIA, CALIFORNIA.  IT IS VERY LEAN SO IT IS TYPICALLY COOKED HOT AND FAST, BUT RULES WERE MEANT TO BE BROKEN......

I SERVED THE STEAK WITH A SIDE OF MEXICAN CORN POLENTA AND KALE CHIPS WITH BACON.  I TOOK INFLUENCE FROM AMERICAN BARBECUE, MEXICAN AND ITALIAN CUISINES.  THE POLENTA HAS COCONUT MILK FOR SWEETNESS, ROASTED CORN, CILANTRO, LIME JUICE AND COTIJA CHEESE, ALL THE FLAVORS OF THE POPULAR MEXICAN STREET FOOD.  THE KALE IS A PLAY ON SOUTHERN GREENS THAT ARE USUALLY MADE WITH COLLARDS.  I WANTED A CRUNCHY TEXTURE IN THE DISH SO I MADE THEM INTO CHIPS AND ADDED BACON INSTEAD OF THE SMOKED HAM HOCK WHICH IS TYPICALLY FOUND IN GREENS.

INGREDIENTS FOR THE STEAK:

2-3 LB TRI-TIP STEAK
YOUR FAVORITE RUB* WITH EQUAL PARTS COFFEE GRINDS MIXED IN
WOOD CHIPS - I USED MESQUITE BUT APPLE, HICKORY AND OAK WOULD ALL WORK WELL
*A SIMPLE RUB THAT CAN BE USED FOR THIS IS EQUAL PARTS SALT, PEPPER, BROWN SUGAR, PAPRIKA, GARLIC POWDER, COFFEE GRINDS

PROCEDURE:
RUB THE STEAK LIBERALLY WITH YOUR COFFEE RUB, PREFERABLY OVERNIGHT

GET YOUR GAS GRILL TO A STEADY 250* USING ONE BURNER

PLACE YOUR WOOD CHIPS IN A TINFOIL PACKET OR WOOD CHIP HOLDER ON THE GRATES ABOVE THE BURNER THAT IS ON

WHEN THE CHIPS START TO SMOKE, PLACE THE STEAK ON THE BURNER FARTHEST FROM THE ONE THAT IS ON

SMOKE THE STEAK FOR APPROXIMATELY 2 HOURS OR UNTIL INTERNAL TEMPERATURE REACHES AROUND 135*,  THE TEMPERATURE WILL

RISE A FEW DEGREES.  WITH THIS CUT YOU DO NOT WANT TO GO PAST MEDIUM OR IT WILL BE TOUGH AND DRY.

SLICE THINLY AGAINST THE GRAIN, SERVE WITH BBQ SAUCE

 

MAPLE-CHIPOTLE BBQ SAUCE:
 

15 OZ. CAN TOMATO SAUCE
1/2 C REAL MAPLE SYRUP
1/4 C APPLE CIDER VINEGAR
2 CHIPOTLES IN ADOBO SAUCE, SEEDED AND CHOPPED
1 TBS. ADOBO SAUCE FROM THE CAN
1/4 C SAME RUB USED ON STEAK
 

PROCEDURE:
PLACE INGREDIENTS IN A MEDIUM SAUCEPAN

SIMMER FOR 20 MINUTES

THROWDOWN THURSDAY - "ROOM AND CONTENTS" RUB

SMOKE SHOWING - PART 1

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN.  THIS WEEK WE CONTINUE OUR 2 PART SERIES "SMOKE SHOWING" WHERE WE ARE THROWING DOWN SOME TIPS AND RECIPES ON USING SMOKE IN COOKING AT THE FIREHOUSE.  IN PART 1 OF OUR TUESDAY TIPS WE DISCUSSED HOW TO GO ABOUT USING WOOD CHIPS AND THE DIFFERENT TYPES OF WOOD.  LOW AND SLOW BARBECUE DOES NOT HAVE TO BE FATTY CUTS OF BEEF AND PORK.  FOR THIS RECIPE WE SHOW YOU HOW YOU CAN ACHIEVE THOSE GREAT BARBECUE FLAVORS USING CHICKEN!

THIS WEEKS RECIPE GET'S MUTUAL AID FROM OUR INSTAGRAM BROTHER @DCFD1958 FROM THE DISTRICT OF COLUMBIA FIRE DEPT.

FORK AND HOSE CO.'S "ROOM AND CONTENTS" RUB
Room and Contents refers to a one room fire that is easily extinguished.  This simple rub has a hint of spiciness from the chile powder and pepper flake that gets "extinguished" by a touch of sweetness from the brown sugar.

Yields enough for one bird, with extra left over
3 TBS. KOSHER SALT
2 TBS. BLACK PEPPER
2 TBS. CHILE POWDER
1 TBS. RED PEPPER FLAKES
2 TBS. BROWN SUGAR
1 TBS. GARLIC POWDER
1 TBS. PAPRIKA
1 TBS. CORIANDER

 

DCFD1958's WHOLE CHICKEN

Apply your favorite rub all over the bird, liberally

Get your grill/smoker at a consistent 250*

Smoke over cherry wood for 3 hours.  Other types of wood such as apple, oak and hickory are also great for poultry

Serve

THROWDOWN THURSDAY - CAULIFLOWER "RICE" WITH SHRIMP

EWA'S CAULIFLOWER FRIED "RICE" WITH SHRIMP

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN!  THIS WEEK'S TUESDAY TIP WAS HOW TO TURN CAULIFLOWER INTO CAULIFLOWER "RICE" AND NOW WE HAVE A RECIPE FOR YOU TO USE IT IN.  

IN THE SHORT AMOUNT OF TIME I HAVE KNOWN EWA FROM 555 FITNESS, I HAVE LEARNED THAT THIS GIRL CAN COOK!  IM ALWAYS INSPIRED WHEN I SEE HER INSTAGRAM FEED @MOREWEIGHTMORECAKE.  NOT ONLY IS THIS RECIPE IS A GREAT ALTERNATIVE TO CHINESE TAKE-OUT, BUT IT CAN BE TAILORED TO YOUR LIKING AND IT IS SUPER QUICK TO PREPARE.

INGREDIENTS
- 3 CUPS RAW CAULIFLOWER PULSED IN A FOOD PROCESSOR, MICROWAVED 3-5 MINUTES
- 1/2 C FROZEN PEAS
- 1/2 C CARROTS, THINLY SLICED
- 3-4 GARLIC CLOVES, MINCED
- 1/2 C ONION, DICED
- SHRIMP (SUBSTITUTE ANY OTHER MEAT YOU LIKE)
- 1 EGG AND 2 EGG WHITES, SCRAMBLED
- LIQUID AMINOS, COCONUT AMINOS OR SOY SAUCE
- WATER CHESTNUTS

1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes)

2. Add in peas, and carrots (feel free to thaw or microwave these ahead of time)and cook until carrots begin to soften and peas are heated through, about 3-4 minutes

3. Next stir in scrambled eggs , cauliflower liquid aminos, cooked shrimp, water chestnuts (and any other veggies/meat you desire). Cook stirring frequently for about 5-7 more minutes.
 

LENTIL SOUP FROM ENGINE 2 DIET

IT GOES WITHOUT SAYING THAT WE HAVE HAD A CRAZY WINTER ALL OVER THE COUNTRY, FRIGID TEMPERATURES AND SNOW SEEM TO BE AN EVERYDAY OCCURRENCE.  NOTHING CURES THE WINTER BLUES LIKE A NICE HOT BOWL OF SOUP, AND THIS LENTIL SOUP FROM OUR FRIENDS AT ENGINE 2 DIET DOES JUST THAT.  LENTILS ARE VERY LOW IN FAT WITH TONS OF FIBER AND PROTEIN, IN OTHER WORDS THEY ARE PERFECT FOR FUELING YOU THROUGH YOUR WORKOUT OR ON THE FIRE FLOOR..

LENTIL SOUP

SERVES 4

INGREDIENTS:

1 ONION, CHOPPED
3 CLOVES GARLIC, MINCED
2 BAY LEAVES
16 OZ LENTILS, RINSED AND DRAINED
32 OZ VEGETABLE STOCK
2 C WATER
1 TSP DRIED THYME
½ TSP WHITE PEPPER
4 CARROTS, SLICED
4 STALKS OF CELERY WITH GREEN TOPS, CHOPPED
4 CUPS SPINACH, CHOPPED
1 TBS WHITE VINEGAR

INSTRUCTIONS:

Sauté the onion, garlic, and bay leaves on high heat in a large soup pot for 5 minutes, until onion browns.

Add the lentils, stirring for 3 minutes, until warm.

Add remaining ingredients and cook covered on low heat for 20 minutes, adding water as necessary to achieve desired consistency.

Add chopped spinach and vinegar and remove from heat. Let sit covered for a few minutes before serving.

THROWDOWN THURSDAY - SWEET PO-TATOR TOT CASSEROLE

TIME FOR THROWDOWN THURSDAY WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN, WHEN WE FEATURE HEALTHY RECIPES FOR THE FIREHOUSE.  THIS RECIPE FOR POTATO CASSEROLE IS FROM EWA OF 555 FITNESS.  THIS DISH PROVES THAT YOU DON'T NEED TO SACRIFICE FLAVOR FOR NUTRITION.  SUBSTITUTING HEALTHIER INGREDIENTS RESULTS IN A NUTRITIOUS AND DELICIOUS MEAL THAT IS SURE TO SATISFY THE CREW.

LOADED SWEET PO-TATOR TOT CASSEROLE

1 PACKAGE OF ALEXIA SWEET POTATO PUFFS/TATOR TOTS
2-3 TBSP DINOSAUR BBQ CAJUN FOREPLAY (OR YOUR FAVORITE SPICE RUB)
3/4 CUP FAT FREE CHEDDAR CHEESE
1/4 LB 99% GROUND TURKEY, BROWNED
3-4 PIECES OF COOKED BACON, CHOPPED (45% LOWER SODIUM, 33% LESS FAT)

**serves 2 safely.... but why not make extra to have as dessert, or add a fried egg and eat again for breakfast


1. Preheat Oven and once heated, place frozen tator tots in according to directions. I added the Cajun Foreplay Rub into the package, shook it around to coat the tots and then placed the tator tots on a baking sheet (***remove these with a several minutes left so you can place them back in to finish cooking later without burning them or making them too crispy)

2. Fry Bacon in Cast Iron Skillet (or your favorite pan). Drain excess fat but leave a little in the bottom of the skillet to place the tator tots in. Set bacon aside

3. Brown Ground Turkey and drain excess liquid/fat.

4. Once everything is cooked, placed the tator tots in the skillet, add the turkey, cheese, and top with bacon pieces. Place back in oven to finish melting/browning.

5. Remove, LET COOL (unless you like HOT cheesy lava sticking to the roof of your mouth while simultaneously incinerating your tongue's taste buds and placing them OOS so you can't enjoy your dinner), and ENJOY!!! If you'd like, you can also add Meat Hot Sauce, Frank's Red Hot, Sour Cream, Salsa or Scallions.

 The entire skillet/dinner (as written) is 1,039 calories with 35 g of Fat, 100g Carb and 81g Protein