Hey Reader!

In the 95th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Gochujang Chicken Sandwich and Birthday Cake Batter Protein Ice Cream!
• My TOP 50 low calorie high protein breakfast recipes!
• My top 5 underrated macro-friendly ingredients!
• 740 calories for only a few bites! I remade it for only 65 calories.

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Gochujang Chicken Sandwich There is a strong case in my heart that this is the best sandwich I’ve ever made. It’s insane especially because of the flavors, the sheer size and it’s only 540 calories with 60g of protein! Click below to download the recipe and make it easy yourself: ​​Gochujang Chicken Burgers With Kimchi Bacon.pdf

Birthday Cake Batter Protein Ice Cream A WHOLE pint of Birthday Cake Batter Protein Ice Cream for only 255 calories with 36g of protein! ​Click below to download the recipe and make it easy yourself: ​​Birthday Cake Batter Protein Ice Cream.pdf

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Recipe Recreations Of The Week 🤌

🎂🍦 Birthday Ice Cream!

Macros for the WHOLE Pint w/out sprinkles:
​255 Cals, 17g Carbs, 4g Fat, 36g Protein

Here's the video & recipe:​
👉 https://www.instagram.com/reel/CzJqa2xOogT/?hl=en

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Zach's Beats 🎧

BENZI | MOM TRAPZ II

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This Week’s Flavor 🎥

50 low calorie high protein breakfast recipes! My Top 50 Low-Calorie High Protein Breakfast Recipes that you can make ANYTIME of the day if you are a breakfast lover like me! Click here to get the recipes. All inside the FDL App

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One FAQ ❓

Answer: When making this list, I ended up with 15 lol.

So I did my absolute best to bring it down to my top 5.

I use each of these on a weekly basis and some of which I don't mention too often.

Here are my top 5:
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1) Reduced Sodium Chicken Broth/Stock:

This is an absolute GOAT for keeping leaner protein sources nice and juicy.

I use it in my Chicken Tenders and Fries meal to cook the chicken tenders perfectly.

I also just use it in my Egg Roll in a Bowl Ramen to make sure the 96/4 lean ground beef doesn't try out.

Another favorite way is to use it to reheat food in a stovetop pan. Add the leftovers to the pan on medium/high heat and add a splash of the chicken broth to bring it back to life.
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2) Black (Onyx) Cocoa Powder

Ever wondered about the exact cocoa powder that OREO uses to achieve that unique chocolate outside cookie? This is it.

Funny story, my first order for this was 6 years ago. There was this one little Amazon storefront that had it for sale.

I remember posting about it in my private Facebook group and then it was sold out for months haha.

The person from the shop must've been like, “What the hell just happened!?”

Anyways, I love using this ingredient to give anything that OREO flare.

It's really bitter so remember, a little bit goes a long way.

Anything OREO on my page, you'll see I used this in a minimum effective dose type way.
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3) Nutritional Yeast

This is NOT the same thing as dry active yeast (that you use when making dough).

Most common mixup happens with my FDL Pizza dough (which is one of my most popular recipes of all time).

I totally get it though. It seems like it would be the same thing if you've never seen “nutritional yeast” before.

But nutritional yeast is a seasoning and not the dry active yeast used to add “rise” to your doughs.

This adds a nice cheesy flavor with very few extra calories and it's high in protein.

It's also dairy-free and is a great way to add that cheesy flavor without dairy.

I love to use it in anything I want to give a nice cheesy undertone flavor.
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4) Birthday Cake Batter Flavor Extract

LOVE this ingredient as a simple way to give a birthday cake flavor to anything you want.

A tiny bit goes a long way!

It's hard to find many things that have this flavor profile so this gives you a ton of flexibility with making anything birthday cake.

In your oats, cakes, ice cream, etc.
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5) Chipotle Peppers in Adobo Sauce

These are AMAZING to give anything a Chipotle vibe.

I have made some incredible salad dressings or dipping sauces with these.

I made a Chipotle Honey Mustard in this recipe.​

And I made a Chipotle Ranch Dressing for this salad!​

But that's the list!

Those are the 5 that I use to add more flare to a lot of my dishes.

Highly recommend grabbing a few of them this week and trying them out (let me know how it goes!).

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Serving Surprise 😮

Was doing my grocery shopping at HEB the other day and saw something I couldn't unsee.

It wasn't like going to Walmart and seeing some wild stuff lol

But anyways haha, HEB is known for having a great bakery.

For all my Florida peeps, similar to the goated status of Publix Bakery.

I usually just walk by and never stop to look.

But on this day I thought, “let me just take a peak! Might find some inspo for a recipe!”

And then I saw these:

This tiny cheesecake is 740 calories… like what.

And it reminded me of my 57 Cal OREO Mini Protein Cheesecakes!

I had nailed the air fryer version of these but the oven version was being fickle for a long time.

The biggest struggle with any protein cheesecake that's actually lower calorie is that it tends to look amazing while cooking but then sinks in the middle while cooling.

But last year, I solved the puzzle 🤌🏻

These are only 65 calories with 8g protein and are made in the oven!

​Here’s the link to the recipe!​

BUT here are the 4 Non-Negotiable Steps to ensure your cheesecake comes out amazing:

1. Blend wet ingredients on LOW for only a few seconds. We don’t want to incorporate too much air because then the cheesecake will rise and then fall too much when setting.
2. Gently fold wet with dry ingredients. Overmixing will lead to poopy cheesecake.
3. The water bath (bain-marie) is essential if you want your cheesecake to stay firm and not sink in the middle.
4. When done baking, turn the oven off and slightly open it. Let your cheesecakes sit in there for 25 minutes so the temperature change is gradual. Too fast and they will fall flat.

BONUS Pro Tip: Add these to the freezer with the toppings and HOLY SHIZZZ are they taken to the next level! You will now have Ice Cream Cheesecakes! TRUST ME.

You can also once frozen, add to a bag freezer-safe bag for meal prep!

Just let them thaw on the counter for 10-15 minutes and then they are good to go.

P.S. Here’s a Biscoff Cookie Version of the recipe I recently did as well!

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I've been told my recipe videos are a little too fast...

Can you blame me for being excited 😅

So I've been working with someone to break each recipe down into steps!

I've been adding them into the FDL app this week (so you'll see them for a few recipes).

You can also see them here.

Let me know if you like this idea 😁

Much love and happy cooking,
​Zach

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