Stuffed Breakfast Peppers
Description
You can’t go wrong with stuffed breakfast peppers!
Ingredients
9 oz Egg White
1 dash Salt
1/2 tsp Olive Oil
1 cup, pieces or slices Mushrooms
1 small Onions
3 cup Spinach
2 serving (serving = 1/4 tsp) Mrs. Dash Table Blend
5 medium Bell Peppers
Directions
Sautée 1 small diced onion, 1 cup chopped mushrooms, 1/2 red pepper diced and 3 cups spinach in 1/2 tsp olive oil. Season with mrs dash and some salt. Distribute mixture evenly into 9 pepper halves. Add 2 tbsp egg whites. Bake in oven at 375 for approx 45 min or until eggs are set
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Pina Colada Protein Shake
Pina Colada Protein Shake
Prep time: 5 mins Total time: Serves: 1
Ingredients
1/2 cup low-fat cottage cheese or yogurt (we used both 1/4 cup each)
1 scoop vanilla protein powder
1/2 cup fresh or frozen pineapple
1/4 teaspoon coconut extract
1/2 teaspoon vanilla extract
1/4 cup coconut milk
2 packets stevia (or other sweetener)
10-15 ice cubes (use more if using fresh pineapple)
Instructions
Place all ingredients in blender and combine until well mixed, adding more coconut milk or water if it’s too thick.
Taste and adjust sweetness/flavoring if need.
Serving size: 1 Shake Calories: 250 Fat: 3 Carbohydrates: 15 Sugar: 9 Fiber: 1 Protein: 39
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Baked spicy crusted cod
Description
Add some crunch (and heat!) to your cod…
Ingredients
1 tsp Chili Powder
1/2 tbsp chopped Scallions or Spring Onions
1/2 pepper Serrano Pepper
1 pepper Jalapeno Peppers
5.25 oz Atlantic Cod
1/4 tablespoon Extra Virgin Olive Oil
1/2 serving (serving = 1/8 cup dry) Bob’s Red Mill Hulled Millet
Directions
For each 5-6 oz filet, mix:
1 TB Millet Grits
1 Chopped Jalapeño Pepper
1/2 Chopped Serrano Pepper
1/2 TB Chopped Scallions
1/4 TB Extra Virgin Olive Oil
Chili Powder
Top Seasoned Cod (we used Garlic Powder & Black Pepper) with Millet Mix – Press onto fish
Bake on 400 degrees for about 25-30 minutes, or until cooked through.
If you don’t like the heat or want to make this kid friendly substitute the peppers for herbs. cilantro, parsley, etc.
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Chicken Tortellini with Broccoli Rabe
Makes: 4 servings
Prep: 10 mins
Cook: 25 mins
ingredients
1 pound broccoli rabe, trimmed
1 pound chicken tortellini
2 tablespoons coconut oil
2 cloves garlic, chopped
1/2teaspoon crushed red pepper
Salt
8 ounces sliced oil-packed sun-dried tomatoes, drained
Grated low fat Parmesan cheese, for serving
directions
In a large pot of boiling salted water, cook the broccoli rabe for 1 minute. Using tongs, immediately transfer the broccoli rabe to a colander, rinse under cold water and pat dry.
Add the tortellini to the boiling water and cook according to package directions.
Meanwhile, in a large skillet, heat the oil over medium-high heat. Add the garlic and cook for 1 minute. Stir in the broccoli rabe and crushed red pepper. Season with salt and cook for 1 minute. Stir in sun-dried tomatoes and cook for 1 minute more. Add a splash of water and simmer until reduced, about 3 minutes.
Using a slotted spoon, transfer the tortellini to the vegetables. Scrape up any browned bits from the bottom of the skillet and toss to mix. Transfer to shallow bowls and top with Parmesan cheese
This is a delicious meal but remember don’t over do your portion size.
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Berry Cheesecake Protein Pancakes
Makes 5 pancakes
Ingredients:
1/3 cup nonfat Greek yogurt
1/4 cup low-fat cottage cheese
1/8 cup vanilla protein powder
1/8 cup coconut flour – Or Blend 1/8 cup of Old Fashioned oats in blender and use as replacement flour.
1/4 cup old-fashioned oats
1 whole egg
1/4 cup fat free milk or milk of your choice
Nonfat cooking spray
Once batter is blended, stir in: 1/4 cup raspberries (fresh or frozen)
1/4 cup blueberries (fresh or frozen)
Instructions:
1. Blend pancake ingredients in a blender. Once blended, stir in raspberries and blueberries.
2. Heat a pan over medium heat, then lightly coat with cooking spray.
3. Pour desired amount of batter into hot pan.
4. Flip when bubbles form in the batter, or when one side is golden.
- Published in Recipes
zucchini lasagna
Servings: 8
Calories: 345 • Fat: 17 g • Carbs: 16 g • Fiber: 2 g • Protein: 36 g • Sugar: 8 g
Ingredients:
1 lb 93% lean beef
3 cloves garlic
1/2 onion
1 tsp olive oil
salt and pepper
28 oz can crushed tomatoes
2 tbsp chopped fresh basil
3 medium zucchini, sliced 1/8″ thick
15 oz part-skim ricotta
16 oz part-skin mozzarella cheese, shredded (Sargento)
1/4 cup Parmigiano Reggiano
1 large egg
Directions:
In a medium sauce pan, brown meat and season with salt. When cooked drain in colander to remove any fat. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Simmeron low for at least 30-40minutes, covered. Do not add extra water, the sauce should be thick. Meanwhile, slice zucchini into 1/8″ thick slices, add lightly salt and set aside or 10 minutes. Zucchini has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.On a gas grill or grill pan, grill zucchini on each side, until cooked, about 1-2 minutes per side. Place on paper towels to soak any excess moisture.
Preheat oven to 350°.
In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.
In a 9×12 casserole spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are used up. Top with sauce and mozzarella and cover with foil. Bake 45 minutes covered at 375°, then uncovered 15 minutes. Let stand about 5 – 10 minutes before serving.
- Published in Recipes
Honey Glazed Pork chops
Here’s what you’ll need:
6 boneless pork chops get the leanest you can find
1/2 cup honey
1/4 cup cider vinegar
1/4 tsp. ground ginger
1 clove garlic, minced
2 Tbs. low sodium soy sauce
dash black pepper
Put all the ingredients, except the pork chops in a blender and mix well. Put the chops in a ziplock freezer bag and pour the marinade over them. Label the bag and freeze.
Thaw completely in the fridge. Bake at 350 degrees for 1 hour and 15 minutes. Or grill. Or pop them in the slow cooker, cooking 5-6 hours on low.
Avocado Dressing to replace Ranch Dressing
Avocado dressing 1 large avocado 1 Tablespoon 2 teaspoons fresh lemon juice 1/2 cup greek yogurt 1 teaspoon hot sauce 1/4 extra virgin olive oil 2 garlic cloves 3/4 teaspoon salt
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Chia Summer Salad
Description
A nice refreshing salad for all occasions!
Ingredients
100 g Spinach Salad
1 cup, diced Pineapple
1 cup Cherry Tomatoes
1 cup, quartered or chopped Red Delicious Apples
1 serving (serving = 2 tbsp) Whole Chia Seeds
Directions
Just mix it all together, and voila! You have a beautiful summer salad 🙂
- Published in Recipes
Spinach & Cheese Sweet Potato discs
Description
Savory Side for any meal! 59 calories 4g protein 7g carbs
Ingredients
3 oz Cottage Cheese (Nonfat)
1 medium (2″ dia, 5″ long, raw) Sweet Potato (Without Salt, Baked In Skin, Cooked)
1 serving (serving = 3 oz) Baby Spinach
1/3 serving (serving = 1 tbsp) Coconut Oil
Directions
Pre-Heat Oven at 400 degrees
Slice 1 Medium Sweet Potato into discs (leave skin ON!) and place on lightly greased sheet pan.
Season if desired
Bake for about 20-25 minutes or until soft
Heat 1 teaspoon of coconut oil In a small sauté pan
Add 2-3 Handfuls of baby spinach, let wilt slightly and remove from heat
Mix in 2-3 TB Low-Fat Cottage Cheese
Top discs with spinach mix & serve!
- Published in Recipes
sweet and sour meatballs
Clean Eating Sweet & Sour Meatballs
(Makes approximately 48 meatballs, but this can vary greatly depending on the size you make them.)
Meatball Ingredients:
3 pounds lean, ground turkey meat
2 tablespoons onion powder
2 tablespoons garlic powder
Glaze Ingredients:
1 (9 ounce) jar apricot 100% fruit spread, no sugar added
1 tablespoon low sodium soy sauce
1 tablespoon honey
Directions:
Preheat oven to 350 degrees F.
Line 2 cookie sheets with parchment paper, or spray them with a light coat of olive oil using an oil sprayer.
In a large mixing bowl, combine the turkey, onion powder and garlic powder. Mix well.
Using your hands, roll small, walnut sized meatballs and place on a cookie sheet.
Bake for approximately 20-30 minutes, or until the meatballs are cooked through. A meat thermometer should read between 165-175 degrees F.
While they are in the oven, put all the glaze ingredients into a small pot and warm over low-medium heat. Stir constantly.
When the meatballs are done, put them into a large mixing bowl (please don’t burn yourself!) and pour the glaze over them. Mix gently to coat the meatballs.
Note: If you cannot find apricot fruit spread, pick any flavor you’d like, so long as it’s 100% fruit. It will still be really tasty.
Nutritional Content:
(Data is for 1 meatball with glaze)
Calories: 28
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 11 mg
Sodium: 25 mg
Carbohydrates: 2 gm
Dietary fiber: 0 gm
Sugars: 1 gm
Protein: 3 gm
- Published in Recipes