Pat Lost 200 lbs in Just 9 Months

 




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Smashed Broccoli Chips

If you don't think you like broccoli, I promise you’re going to love these smashed broccoli chips. They’re perfect for dipping, they texture is amazing - light, crispy, and delicious. Pair them with either a premed sauce, or a simple creamy sriracha sauce below and you’ve got a fun veggie to work with. Here is how I made them: 
1️⃣ Boil 1.5-2 lbs of broccoli florets (larger ones are better for smashing!) in salted water for 6-6.5 mins. For smaller florets, boil 1 minute less. 2️⃣ When done, immediately transfer them to an ice bath to stop cooking, then pat dry with a paper towel.
 3️⃣ Line a baking sheet with parchment paper. Add a thin layer of finely shredded Parmesan or pecorino cheese, place broccoli on top, and gently smash each one using the bottom of a cup or jar. 
4️⃣ Mix 5 tbsp avocado oil, 1/2 tsp oregano, 1 tsp Chile lime seasoning, 1 tsp smoked paprika in a small bowl. Then brush this over the smashed broccoli. 
5️⃣ Roast at 425°F for 25-30 mins (adjust based on your cr...
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HIGH PROTEIN CHICKEN ENCHILADA BAKE

This is a super easy bake you can make that packs 42g protein a serving. The best part? You can use frozen veggies and precooked chicken, and even combine everything in one dish to keep it as simple as possible! Feel free to adjust however way you wish, and even add rice, quinoa, or pasta to the mix. You can also use my low carb pasta or rice for a boost of protein too. Your call! Here’s how to make it: 1. Preheat oven to 400F. 2. Heat a large, oven-safe skillet over medium heat. Add the oil. When it glistens, add the chopped onion and broccoli. Cover and cook, stirring occasionally, for 3-4 minutes to let the veggies soften. If the veggies appear too dry, add a splash of water or chicken broth. 3. Stir in the chopped spinach, salt, pepper, chili powder, and pre-cooked chicken. 4. Transfer chicken and veggie mixture to a casserole dish. 5. In a bowl, whisk together the Greek yogurt and enchilada sauce, then pour over casserole dish. Top with cheese blend. 6. Transfer to the oven and he...
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One pot chuck roast

If you’ve loved my previous chuck roast recipes, this one is even easier and more delicious. It takes just 10 minutes to prep and it cooks low and slow in the oven all in one pot. Its a perfect meal prep recipe and easy protein for so many meals. I use this for multiple recipes like these tacos, stuffed peppers, and soups.  Here is how to make it: 1.Preheat oven to 325F. 2.Add 3lbs chuck roast to an oven safe dish (with a lid, or you can cover it with foil). Add 1 thinly sliced yellow onion at the base with 4-5 minced garlic cloves. 3.Season both sides of beef with 3-4 generous pinches salt, pepper, 1 packet of taco seasoning. Rub well on all sides. 4.Pour in 17oz beef broth and add 2 chipotle adobo peppers (from the can). 5.Cover, then place in the oven at 325 F for 4hrs. If your chuck is more than 3lbs, aim for about an hour per pound + 1 hour. So if its 2 lbs go for 3 hrs, etc. 6.After 4hrs, remove from the oven, shred using two forks, mix well with the drippings, then put back ...
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