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Shipwreck Casserole

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  Tips Use lean ground beef so your dish isn’t greasy. You could also use ground turkey, chicken, or even pork or sausage. This is a dairy-free recipe, but you could top it with some shredded cheese if you’d like a bit more flavor. You can easily double this recipe to feed a crowd. The beauty of this vintage casserole recipe is its simplicity – don’t overcomplicate it with extra flavors or ingredients. Ingredients 1 pound ground beef use lean ground beef 1 large onion sliced ½ pound potatoes peeled and sliced ¼-inch thick 28-ounce canned crushed tomatoes or diced tomatoes, undrained bag of riced cauliflower,defrosted ½ teaspoon garlic salt ½ teaspoon onion powder ½ teaspoon oregano ¼ teaspoon celery seed or salt kosher salt Instructions   Preheat your oven to 400°F and spray the bottom of a 2-3 quart casserole dish with nonstick cooking spray. Layer the sliced onion into the bottom of the casserole dish. Add the potatoes to the casserole dish on top of the oni...
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TheWKOUT - Summer Body WK #18 - Full Body - 2 Minutes Time Cap

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  THEWKOUT - EQUIPMENT USED - Various Weights THEWKOUT - 2 Min Time Cap Skipping / Cardio x 2 Lunge & Turn - L&R Swing & Burpee Half Clean, Clean & Press, Squat Press & Push Up Clean, Lunge - L&R, Squat & Press Push Up & Box Jump Turn 2 x Gorilla Row - 2 x Burpee Backwards - 1 x Burpee Forward Plate Push Up & Bear Walks x 4 Heel Lifted Clean Squat & Walk Out Ham Left, Ham Right & # x Squat Jumps 4 x Stop Swing, 4 x Gorilla Row Die ...
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Italian Ground Beef Skillet Recipe

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  Ingredients 2 tablespoons butter divided 1 bag cauliflower rice 10-16 ounces 1 cup bone broth beef or chicken 1 small red onion diced 2 cloves garlic minced 1 pound ground beef 1 tablespoon Italian Seasoning 2 tablespoons tomato paste sugar-free ¼ cup heavy cream ½ teaspoon salt ¼ teaspoon ground black pepper 2 cups shredded mozzarella cheese divided 2 tablespoons fresh parsley minced Instructions Warm 1 tablespoon of butter in an oven-safe skillet over medium heat. Sauté cauliflower rice for 2 minutes, until beginning to brown. Add broth, cover the skillet with a lid, and continue to cook for 5 minutes. Cauliflower is done once it's fork tender. Remove from heat, drain any remaining liquid, and set aside. Return the skillet to the stovetop over medium heat. Add the second tablespoon of butter and sauté onion and garlic for 2 minutes or so until soft and fragrant. Raise the heat to medium-high and add ground beef. Break it apart with a spatula as...
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TheWKOUT Reps #6 - 8x8 Full Body & Resistance Finisher

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  Equipment Used - Rack - Optional Resistance Band 2 x 5lbs Weights Bench / Bars 2 x 8kg Weights 1 x 40lb Weight The WKOUT : 8 Rounds x 8 Times Workout Starts 5 Minutes In Swings Squat & Press Squat Jumps Banded Pull Ups / Bentover Rows - L&R Tricep Dips Bicep & Bentover Flys Crucifix Raises A Frame Abs / Russian Twists Resistance or Low Weight Finisher - 1 Min Work / 10 Seconds Rest Chest Flys Chest Hold - Fly - L&R Alternate Back Flys Face Pulls Low Back Row Biceps - Left Biceps - Right High Biceps - Left High Biceps - Right Tricep Pull Downs Kneeling Triceps Standing Flys - Left Standing Flys - Right
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Hot Honey Salmon

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  Ingredients 4 (4 to 6 ounces each) salmon fillets 1 teaspoon salt 1 teaspoon pepper 1 medium lemon, zested and juiced 1/3 cup hot honey (make sure it is raw honey) Directions Preheat oven to 400°. Place salmon fillets on a parchment-lined baking sheet. Season with salt and pepper. In a small bowl, combine hot honey, lemon zest and juice. Brush over salmon. Bake 7 minutes. Brush again with honey mixture and bake 7-10 minutes longer or until fish flakes easily with a fork.
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TheWKOUT - Summer Body WK #2 - Full Body - Buy In

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  THEWKOUT - EQUIPMENT USED - Bar - Optional Various Weights Rack - Optional THEWKOUT - Buy In - 10 x Swings  5 x Deadlifts  5 x Push Pull or  5 x Push Ups or 5 x Pull Ups or 5 x Burpees  10 x Box Jumps / Step Ups  Second Buy In -  10 x Biceps  10 x Hammer  10 x Triceps  10 x Front Raise  10 x Side Raises  10 x Shoulder Press    THEWKOUT -    Buy In x 2 *   Push Up & Stand x 10  - ( Optional Push Up ) Push Up & Stand & Clean x 10  - ( Optional Push Up )   Buy In *   Row - Bent Over x 10  x 5    Buy In *   Squat & Lunge - L&R x 10  Hamstring & Side Lunge - L&R x 10  Squat & Turn Lunge - L&R x 10  Clean & Squat x 10     Buy In *   Ab Finisher  
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Louisiana BBQ Shrimp

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  Ingredients 2 pounds large shrimp, peeled and deveined (shells optional for extra flavor) 4 tablespoons unsalted butter 2 tablespoons olive oil 1 tablespoon Worcestershire sauce 1 tablespoon hot sauce (like Tabasco, adjustable) 1 tablespoon lemon juice 2–4 cloves garlic, minced 1 tablespoon Cajun seasoning 1 teaspoon smoked paprika 1 teaspoon onion powder 1/2 teaspoon cayenne pepper (adjust to taste) Fresh parsley, chopped for garnish French bread, for serving Step-by-Step Instructions Prepare Shrimp: Rinse under cold water and pat dry. Heat Oils: Melt butter and olive oil in a large skillet over medium heat. Sauté Garlic: Cook minced garlic for 1 minute until fragrant. Add Spices: Stir in Cajun seasoning, smoked paprika, onion powder, and cayenne pepper; cook 1–2 minutes. Incorporate Sauce: Add Worcestershire sauce, hot sauce, and lemon juice; simmer 2 minutes. Cook Shrimp: Add shrimp, coat with sauce, and cook 5–7 minutes until pink and opaque. Garnish: Remove from heat ...
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