Tomato basil soup, Mediterranean chicken salad and more healthy recipes from 'Shred Happens'
New York Times best seller and cookbook author Arash Hashemi joined "Good Morning America" Tuesday to share some of his most viral recipes to make at home.
The digital creator shares more than 100 low-carb, high-protein recipes throughout the book, "Shred Happens," which he used to lose 100 pounds. All of which have a Mediterranean and Middle Eastern flair.
He first showed "GMA" how to makes his now-viral high-protein tomato soup, which amassed 14 million views on social media, plus a Mediterranean chicken salad.
Check out the full recipes below.
Creamy High Protein Roasted Tomato Basil Soup
Ingredients
For the soup
4 and 1/2 pints cherry tomatoes (or 3 pounds of any tomato)
1 large yellow onion
1 large bell pepper
6 to 10 garlic cloves
2 tablespoons olive oil
1 teaspoon onion powder
1 teaspoon chili flakes
1 teaspoon sweet paprika
Salt and pepper
17 to 20 ounces chicken bone broth
3 servings 2 percent cottage cheese
Large handful of fresh basil
For the fixings
Drizzle of hot sauce
Drizzle of cream
Drizzle of olive oil
Fresh basil
Extra chili flakes
Directions
Preheat your oven to 400 degrees Fahrenheit.
Add cherry tomatoes to a large sheet pan.
Roughly chop the onion and bell pepper and add to the tray.
Smash and peel the garlic cloves and scatter them across the tray.
Drizzle with olive oil. Add onion powder, chili flakes, sweet paprika, salt, and pepper. Toss to coat.
Roast for 60 to 70 minutes until tomatoes are blistered and vegetables are caramelized.
Transfer roasted vegetables to a blender or a large pot if using an immersion blender. Add bone broth, cottage cheese, and basil.
Blend until smooth and creamy. Taste and adjust salt, pepper, basil, and chili flakes. (Salt really unlocks the flavor here.)
Pour into bowls and top with your favorite fixings. Or cool and refrigerate for up to 4 days. This soup is freezer-friendly for up to 3 months.
Mediterranean Chicken Salad
Ingredients
2 and 1/2 pounds cooked chicken (rotisserie, grilled, or boiled)
1/2 bunch fresh dill or parsley
1/2 cup marinated artichoke hearts
1/2 cup black olives
1/2 cup dill pickles
1 cup plain Greek yogurt or mayonnaise
3 tablespoons Dijon mustard
1 tablespoon garlic powder
1 teaspoon cayenne pepper
Salt and freshly ground black pepper
Directions
Shred or mince the chicken and add to a medium mixing bowl.
Finely chop the dill or parsley and add to the bowl.
Mince the artichoke hearts, black olives, and dill pickles. Add to the bowl.
Add the yogurt, Dijon mustard, garlic powder, cayenne, and salt and pepper to taste. Mix well.
Serve immediately on its own or with lettuce wraps, bread, or crackers. Keeps well in the refrigerator for 3 to 4 days.
Barbacoa Chuck Roast over Saffron Cauliflower Mash
Ingredients
For the rub
1 tablespoon smoked paprika (or chipotle powder for extra heat)
1 tablespoon onion powder
1 tablespoon ground cumin
2 tablespoons dried thyme
Salt and freshly ground black pepper
2 pound beef chuck roast
2 tablespoons olive oil
1 medium yellow onion, minced
8 garlic cloves, minced
2 chipotle peppers in adobo sauce, chopped
2 tablespoons tomato paste
2 cups beef broth
1/3 cup white wine (optional)
For the saffron mash
2 pounds cauliflower florets
1 ounce unsalted butter, cut into 1/2 inch cubes
Pinch of saffron threads
3 tablespoons heavy cream
Salt and freshly ground black pepper
1 tablespoon chopped fresh cilantro, for garnish
Directions
Preheat the oven to 350 degrees Fahrenheit.
For the chuck roast rub: In a small bowl, combine the smoked paprika, onion powder, cumin, thyme, and salt and pepper to taste. Mix well.
Using two-thirds of the rub, thoroughly season all sides of the chuck roast.
Heat 1 tablespoon of olive oil in a large cast-iron or stainless steel pan over medium-high heat. Add the beef and sear for about 2 minutes on each side, until browned.
Set the beef in a deep oven-safe dish with a lid.
In the same pan, combine the onion, garlic, and remaining 1 tablespoon of olive oil. Sauté until the onion turns golden. Add the chipotle peppers in adobo and tomato paste. Continue to sauté for another 1 to 2 minutes.
Add the beef broth and stir to fully dissolve the tomato paste. Bring the sauce to a boil, then remove from heat. (Optional: For a smoother texture, blend the sauce with an immersion blender or, after cooling, in a food processor.)
Pour the mixture over the meat. The roast should be submerged at least halfway. Cover the dish with the lid and roast in the oven for 2 hours.
At the 2-hour mark, add the white wine (if using). Cover and continue cooking for another 30 minutes.
At the 2 and 1/2 hour mark, remove from the oven and lightly break the meat into smaller chunks or shreds with a fork. Cover again and return to the oven for another 20 to 30 minutes.
In total, the meat should cook for about 3 hours for a 2 pound roast — aim for about 1 and 1/2 hours per pound, depending how large your chuck roast is.
For the saffron cauliflower mash: While the meat is cooking, bring a large pot of salted water to a boil and cook the cauliflower florets until they are soft but not mushy, about 20 minutes.
Remove from the water and allow to drain for 5 minutes.
In a medium bowl, mash the florets into a paste with a potato masher or immersion blender. Add the butter cubes and whisk the paste until the cubes melt.
Add the saffron and heavy cream gradually while continuing to whisk. Whisk for a couple of minutes more, until the saffron is fully incorporated into the mash. Add salt and pepper to taste.
Transfer the cauliflower mash to a serving platter, then set the chuck roast chunks on top and pour a few tablespoons of the sauce on top.
Garnish with the cilantro and serve right away.
Power & Glow Immunity Carrot Soup
Ingredients
For the soup
2 pounds carrots
1 white onion
10 to 12 garlic cloves
1 tablespoon olive oil
1 teaspoon curry powder
1 teaspoon smoked paprika
Salt, to taste
Cracked black pepper
4 cups bone broth
1 block soft or silken tofu (or 3 servings cottage cheese)
1 tablespoon fresh ginger, grated
Juice of half a lemon
1 teaspoon chili flakes
Optional Toppings
Freshly grated Parmesan
Fresh basil
Extra squeeze of lemon juice
Toasted seeds
Directions
Preheat the oven to 400 degrees Fahrenheit.
Peel and chop the carrots. Roughly chop the onion. Add both to a lined sheet pan along with the garlic cloves.
Drizzle with olive oil and season with curry powder, smoked paprika, generous pinches of salt, and cracked black pepper. Toss to coat well.
Roast for 50 to 60 minutes until everything is tender and golden.
Transfer roasted vegetables to a blender or a large pot if using an immersion blender. Add the bone broth, tofu (or cottage cheese), grated ginger, lemon juice, and chili flakes.
Blend until creamy and smooth. Taste and adjust with more salt, curry powder, or lemon juice as needed.
Pour into bowls and finish with Parmesan, fresh basil, a squeeze of lemon juice, and toasted seeds if desired.
'GMA' kitchen picks
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Shred Happens: So Easy, So Good: 100+ Protein-Packed Mediterranean Favorites with a Low-Carb Twist
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