Jodi Tiahrt Modeling fitness, bikini and sports model

Recipes

Sweet Potato Chicken Chili

1 can kidney beans, rinsed and drained
1 pound sweet potatoes, peeled and cubed
2 gloves garlic, minced
5 oz yellow onion, diced
1.5 cups reduced sodium chicken broth
10 oz precooked chicken breast cubed
2 tsp Worcestershire sauce
2 tsp ground cumin
1 tbsp chili powder
1/8 tsp chipotle chili powder
1 cup fresh or frozen corn


	Preheat oven to 350 degrees.

	Peel and dice sweet potatoes.

	Coat and toss cubed sweet potatoes with cooking spray. Spread evenly on a cookie sheet and bake for 25 minutes or until potatoes are tender. Remove pan from oven and let cool.

	Coat large pan with cooking spray and heat over medium flame. Thinly slice onion and add to pan. Saute onions they are tender and start to brown. Add garlic and all seasonings. Cook for three minutes.

Pumpkin Spice Protein Bars

1 ¼ cup dry oats
1 cup almond butter
½ cup agave nectar
½ cup organic canned pumpkin
½ cup unsweetened apple sauce
1 cup whey protein powder (vanilla)
1 tbsp pumpkin spice
1 tbsp cinnamon

	Preheat oven to 350 degrees.

	Roast the oats for 12 minutes or until they are golden brown. Allow to cool completely.

	Mix all the ingredients in a bowl, and spread into a baking dish so it is ½ inch thick.

	Bake in the oven for 20 minutes or until the dough is golden brown.

	Once it is cool, slice it up into serving sizes and freeze the rest. Makes about 15 servings.

Asparagus Soup

1 sp olive or green tea oil
1 medium yellow onion, diced
½ cup dry brown rice
4 oz cooked chicken breast, diced
1 tbsp chopped ginger
4 cups low-sodium chicken broth
12 spears asparagus, sliced thinly
2 tbsp parmesan cheese, grated


	Heat saucepan to medium-high heat.

	Add olive or green tea oil and onion, and cook until golden brown.

	Add chicken breast, ginger, rice and chicken broth. Bring to a boil and then lower to simmer. Cook soup for about 30 minutes or until rice is cooked. Add water if more broth is needed.

	Mix asparagus and cook for an additional 3-4 minutes or until its bright green. Garnish with cheese.

	Serves 2. 275 calories, 29 g protein, 27 g carbs, 6 g fat, 4 g fiber, 4 g sugar, 250 mg sodium

Pb&j Protein Smoothie

1/2 cup nonfat Greek yogurt
1 cup skim milk
2 tsp organic peanut butter
1 cup strawberry (frozen no sugar added)
1 scoop whey protein powder
6 ice (cubes)


	Throw altogether in a blender and give it a whirl!!

Protein Oatmeal Cookies

2 scoops whey protein
1 cup whole wheat flour
1 tsp ground cinnamon
1 tsp baking powder
1/2 tsp salt
1 cup packed light brown sugar
1/4 cup unsweetened applesauce
2 egg whites
2 tbsp canola oil
2tsp vanilla
1 1/3cups uncooked old fashioned oats
1/2 cup raisins (optional)

	Preheat oven to 375 degrees.

	Lightly spray cookie sheets with non stick cooking spray. Set aside.

	Combine whey protein, wheat flour, cinnamon, baking powder, baking soda and salt in a medium bowl. Mix well.

	In a separate bowl combine brown sugar, applesauce, egg whites, oil, and vanilla. Mix until crumbs form. Add flour mixture, mix well.

	Blend in oats and raisins. Drop by rounded teaspoonfuls onto prepared cookie sheets, 2 inches apart. Cool. Makes 2 1/2 dozen cookies.

	Serving : 2. Cookies with raisins. Calories 100, Fat 1.5g, Sat fat 0g, Sodium 100mg, Carb 18g, Fiber 1g, Sugars 12g, Protein 3G

	Cut the carbs by omitting the raisins, then substitute 1/4 cup of canola oil for the applesauce and 1/2 cup splenda brown sugar blend for 1 cup light brown sugar

Jodi’s Oatmeal Protein Pancakes

1 cup old fashioned oatmeal
2/3 cup vanilla protein powder
2 tsp. baking powder
1 tsp cinnamon
3 egg whites
1 cup unsweetened almond milk
1 tsp vanilla extract
Nonstick cooking spray

	Mix first 4 ingredients together in a medium bowl.

	Add egg whites, milk, applesauce and vanilla and blend well.

	Preheat a large skillet or griddle over medium heat and coat with cooking spray. Pour batter into skillet ¼ cup at a time.

	Turn pancakes when bubbles form and cook until second side is golden brown.

	Spread with natural peanut butter or fresh fruit.

	Serving : 4 Nutrition Facts (per serving) 211 calories, 33 g protein, 15 g carbs, 2 g fat, 1.5 g fiber, 7 g sugar

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