1 to 1 1/2 lb of lean ground turkey
3 egg whites
1 whole egg
2 tbsp. Mrs. Dash salt-free table seasoning or greek seasoning
1 tbsp. garlic powder
6 oz. feta cheese
2 1/2 to 3 cups fresh chopped spinach
Preheat oven to 350 F.
In a large bowl, mix all ingredients together thoroughly.
Place foil baking cups in muffin tins. I also spray the muffin tin with olive oil in case of any of the mix spills over when cooking. Fill each cup to the top.
Bake at 350 F for about 35-45 minutes. Check with a meat thermometer to be sure they are done. They should reach a minimum of 165 F. Don't have a meat thermometer? My sophisticated method is to take one out and cut it open to see if it's done. Fancy huh?
Allow to cool and store in the refrigerator or freezer.
Just grab one or two each morning and pop in the microwave. You are good to go.
Saturday, October 13, 2012
Hot Tuna Sandwich
Olive oil spray
1/4 cup chopped onion
1/2 tbsp. minced garlic
salt to taste
2 cans albacore tuna in water
1/2 tsp. crushed red pepper
2 tbsp. whole grain mustard
4 slices multigrain bread, toasted
Lightly coat a medium skillet with oil and heat over medium-high heat.
Add the onion, garlic, and a dash of salt. Stirring frequently, cook for 1 to 2 minutes. Add the tuna and crushed red pepper, mix completely with the onions and garlic, and heat.
Spread 1/2 tbsp. whole grain mustard on each slice of toast, then spoon the tuna mixture over each slice and serve.
Serves 4.
Per serving:
Cal. : 174, Chol: 24.8mg, Fat: 1.9g, Sat. fat: 0.4g, Protein: 24.8g, Carbs: 13.3g, Sodium: 151.4mg, Fiber: 2.2g, Sugars: 2.3g
1/4 cup chopped onion
1/2 tbsp. minced garlic
salt to taste
2 cans albacore tuna in water
1/2 tsp. crushed red pepper
2 tbsp. whole grain mustard
4 slices multigrain bread, toasted
Lightly coat a medium skillet with oil and heat over medium-high heat.
Add the onion, garlic, and a dash of salt. Stirring frequently, cook for 1 to 2 minutes. Add the tuna and crushed red pepper, mix completely with the onions and garlic, and heat.
Spread 1/2 tbsp. whole grain mustard on each slice of toast, then spoon the tuna mixture over each slice and serve.
Serves 4.
Per serving:
Cal. : 174, Chol: 24.8mg, Fat: 1.9g, Sat. fat: 0.4g, Protein: 24.8g, Carbs: 13.3g, Sodium: 151.4mg, Fiber: 2.2g, Sugars: 2.3g
Roasted Garlic Chicken with Green Beans Amande
Chicken
1 tsp. olive oil
salt to taste
Freshly ground pepper to taste
1 head garlic
4 large boneless, skinless chicken breasts
Green Beans
1 cup green beans, washed and trimmed
olive oil spray
2 cloves garlic, minced
1 tbsp. raw almonds, sliced
For the chicken:
Preheat the oven to 375 degrees F. Drizzle the olive oil and a pinch of salt and pepper over the garlic head and wrap it in foil. Roast the garlic about 15 to 20 minutes, until it is halfway done.
While the garlic is roasting, lightly dust the chicken breasts with salt and pepper.
Remove the garlic from the oven, then carefully pinch out the garlic cloves onto the chicken. Put the chicken on a roasting rack and place in the oven. Cook for 18 to 20 minutes.
For the Green Beans:
Bring 2 quarts of salted water to a boil. Place the green beans in the water for 2 to 3 minutes. Remove and pat dry. Lightly coat a medium saucepan with olive oil spray. Heat the pan on medium, then add the minced garlic and almonds. Cook until the almonds turn slightly brown. Add the green beans and cook until combined and hot.
Serve with chicken. Serves 4.
Per Serving:
Cal: 308.8, Chol: 37.8mg, Fat: 18.4g, Sat. Fat: 3.6g, Protein: 15.7g, Carbs: 21g, Sodium: 397.3mg, Fiber 3.7g, Sugars: 1.4g
1 tsp. olive oil
salt to taste
Freshly ground pepper to taste
1 head garlic
4 large boneless, skinless chicken breasts
Green Beans
1 cup green beans, washed and trimmed
olive oil spray
2 cloves garlic, minced
1 tbsp. raw almonds, sliced
For the chicken:
Preheat the oven to 375 degrees F. Drizzle the olive oil and a pinch of salt and pepper over the garlic head and wrap it in foil. Roast the garlic about 15 to 20 minutes, until it is halfway done.
While the garlic is roasting, lightly dust the chicken breasts with salt and pepper.
Remove the garlic from the oven, then carefully pinch out the garlic cloves onto the chicken. Put the chicken on a roasting rack and place in the oven. Cook for 18 to 20 minutes.
For the Green Beans:
Bring 2 quarts of salted water to a boil. Place the green beans in the water for 2 to 3 minutes. Remove and pat dry. Lightly coat a medium saucepan with olive oil spray. Heat the pan on medium, then add the minced garlic and almonds. Cook until the almonds turn slightly brown. Add the green beans and cook until combined and hot.
Serve with chicken. Serves 4.
Per Serving:
Cal: 308.8, Chol: 37.8mg, Fat: 18.4g, Sat. Fat: 3.6g, Protein: 15.7g, Carbs: 21g, Sodium: 397.3mg, Fiber 3.7g, Sugars: 1.4g
Pepper Jack Cheeseburgers with Jalapeno Cumin Sauce
3 large fresh jalapenos, seeded and coarsely chopped
1/2 cup plus 3 tbsp. coarsely chopped cilantro
3 large garlic cloves, smashed
1 tbsp. fresh lime juice
1 tsp. cumin
2 tbsp. water
pinch of salt
1 1/2 lbs. ground grass-fed lean sirloin, at room temperature
4 oz. nonfat pepper jack cheese, shredded
Freshly ground black pepper to taste
Olive oil for brushing
4 regular multigrain or ezekiel hamburger buns (just the bottoms)
1 cup shredded romaine lettuce
4 thin tomato slices
Sliced pickled jalapenos for serving
In a blender, combine the jalapenos with 1/2 cup cilantro, garlic, lime juice, 1/2 tsp. cumin, water, and a pinch of salt. Puree until smooth.
In a medium bowl, lightly knead the sirloin with the cheese, the remaining cilantro, and the remaining 1/2 tsp. cumin. Loosely shape into 4 patties about 3/4 of an inch thick, and tuck any large pieces of cheese into the burgers.
Season with salt and pepper and transfer to a plate lined with plastic wrap.
Brush the grate of a hot grill with a little olive oil. Grill the burgers for about 10 minutes, turning over once, over medium heat. Set the burgers on the buns and top with lettuce, tomato and jalapeno slices. Serve. Serves 4.
Per Serving:
Cal: 427, Chol: 103.5 mg, Fat: 13.9g, Sat. Fat: 4.8g, Protein: 56g, Carbs: 18g, Sodium: 714mg, Fiber: 2.8g, Sugars: 5.8g
1/2 cup plus 3 tbsp. coarsely chopped cilantro
3 large garlic cloves, smashed
1 tbsp. fresh lime juice
1 tsp. cumin
2 tbsp. water
pinch of salt
1 1/2 lbs. ground grass-fed lean sirloin, at room temperature
4 oz. nonfat pepper jack cheese, shredded
Freshly ground black pepper to taste
Olive oil for brushing
4 regular multigrain or ezekiel hamburger buns (just the bottoms)
1 cup shredded romaine lettuce
4 thin tomato slices
Sliced pickled jalapenos for serving
In a blender, combine the jalapenos with 1/2 cup cilantro, garlic, lime juice, 1/2 tsp. cumin, water, and a pinch of salt. Puree until smooth.
In a medium bowl, lightly knead the sirloin with the cheese, the remaining cilantro, and the remaining 1/2 tsp. cumin. Loosely shape into 4 patties about 3/4 of an inch thick, and tuck any large pieces of cheese into the burgers.
Season with salt and pepper and transfer to a plate lined with plastic wrap.
Brush the grate of a hot grill with a little olive oil. Grill the burgers for about 10 minutes, turning over once, over medium heat. Set the burgers on the buns and top with lettuce, tomato and jalapeno slices. Serve. Serves 4.
Per Serving:
Cal: 427, Chol: 103.5 mg, Fat: 13.9g, Sat. Fat: 4.8g, Protein: 56g, Carbs: 18g, Sodium: 714mg, Fiber: 2.8g, Sugars: 5.8g
Lemon Garlic Shrimp with Veggies
Olive oil spray
1 large red bell pepper, diced
1 large green bell pepper, diced
2 lbs. asparagus, trimmed and cut into 1 to 2 inch lengths
2 tsp. minced lemon zest
1/2 tsp. salt
6 cloves garlic, minced
1 lb. raw shrimp, peeled and deveined
1 tsp. cornstarch
1 cup chicken broth
1 tbsp. fresh lemon juice
2 tbsp. chopped parsley
Coat a medium skillet with oil, and heat over medium. Add the bell peppers, asparagus, lemon zest, and 1/4 tsp. salt. Stir occasionally. When the veggies just begin to soften, transfer to a bowl and cover. Add remaining 1/4 tsp. salt to the skillet with garlic, and sweat about a minute. Add the shrimp and cook for another 1 to 2 minutes.
Whisk the cornstarch and broth in a separate bowl until smooth, then add to the pan along with dash of salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 to 3 minutes. Remove from the heat and stir in the lemon juice. Serve the shrimp over the vegetables and garnish with parsley. Serves 4.
Per serving:
Cal.: 187.2, Chol: 172.4mg, Fat: 4.8g, Sat. Fat: 0.8 g, Protein: 25.7g, Carbs: 10.9 g, Sodium: 176.8mg, Fiber: 3.2g, Sugars: 3.4 g
1 large red bell pepper, diced
1 large green bell pepper, diced
2 lbs. asparagus, trimmed and cut into 1 to 2 inch lengths
2 tsp. minced lemon zest
1/2 tsp. salt
6 cloves garlic, minced
1 lb. raw shrimp, peeled and deveined
1 tsp. cornstarch
1 cup chicken broth
1 tbsp. fresh lemon juice
2 tbsp. chopped parsley
Coat a medium skillet with oil, and heat over medium. Add the bell peppers, asparagus, lemon zest, and 1/4 tsp. salt. Stir occasionally. When the veggies just begin to soften, transfer to a bowl and cover. Add remaining 1/4 tsp. salt to the skillet with garlic, and sweat about a minute. Add the shrimp and cook for another 1 to 2 minutes.
Whisk the cornstarch and broth in a separate bowl until smooth, then add to the pan along with dash of salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 to 3 minutes. Remove from the heat and stir in the lemon juice. Serve the shrimp over the vegetables and garnish with parsley. Serves 4.
Per serving:
Cal.: 187.2, Chol: 172.4mg, Fat: 4.8g, Sat. Fat: 0.8 g, Protein: 25.7g, Carbs: 10.9 g, Sodium: 176.8mg, Fiber: 3.2g, Sugars: 3.4 g
Chipotle Beef
2 1/2 to 3 lbs. chuck roast
Kosher salt to taste
Freshly ground black pepper to taste
Olive oil spray
15 oz. low-sodium beef broth
7 oz. chipotle peppers in adobe sauce
2 bags prewashed salad lettuce of your choice
Dust the meat with salt and pepper. Coat a medium skillet with olive oil. Heat the pan over medium-high heat, then brown the meat on both sides. Add the broth and the entire contents of the can of peppers, sauce included. Cook over low heat for 1 to 2 hours, then slice and serve over lettuce for a delicious spicy salad that doesn't need dressing. Serves 4.
Per Serving:
Cal: 457.2, Chol: 170.1 mg, Fat: 20.3g, Sat fat: 7.8g, Protein: 62g, Carbs: 2.5g, Sodium: 961.9mg, Fiber: 0.7g, Sugars: 0.6g
Kosher salt to taste
Freshly ground black pepper to taste
Olive oil spray
15 oz. low-sodium beef broth
7 oz. chipotle peppers in adobe sauce
2 bags prewashed salad lettuce of your choice
Dust the meat with salt and pepper. Coat a medium skillet with olive oil. Heat the pan over medium-high heat, then brown the meat on both sides. Add the broth and the entire contents of the can of peppers, sauce included. Cook over low heat for 1 to 2 hours, then slice and serve over lettuce for a delicious spicy salad that doesn't need dressing. Serves 4.
Per Serving:
Cal: 457.2, Chol: 170.1 mg, Fat: 20.3g, Sat fat: 7.8g, Protein: 62g, Carbs: 2.5g, Sodium: 961.9mg, Fiber: 0.7g, Sugars: 0.6g
Southwest Chicken Salad
1/2 cup lime juice
2 tbsp. olive oil
4 medium garlic cloves, minced
8 tbsp. chopped cilantro
1 to 2 tsp. chile powder
1 to 2 tsp. ground cumin
1 tsp. salt
olive oil spray
4 medium boneless, skinless chicken breasts
One 15 oz. can black beans, drained
4 medium-large roma tomatoes, diced
8 tbsp. chopped scallions
4 cups organic romaine lettuce
Place the lime juice, olive oil, garlic, cilantro, chile powder, cumin, and salt (if using) in a closed jar. Shake until well mixed. Lightly coat a grill with nonstick cooking spray, heat and grill the chicken until done. Slice into 1 inch strips.
Mix together the chicken, beans, tomatoes, scallions, lettuce, and jar mixture and serve. Serves 4.
Per Serving:
Cal: 415, Chol: 68.4 mg, Fat: 11g, Sat. Fat: 1.7g, Protein: 41.2g, Carbs: 42.7g, Sodium: 129.7 mg, Fiber: 16.7g, Sugars: 8.3g
2 tbsp. olive oil
4 medium garlic cloves, minced
8 tbsp. chopped cilantro
1 to 2 tsp. chile powder
1 to 2 tsp. ground cumin
1 tsp. salt
olive oil spray
4 medium boneless, skinless chicken breasts
One 15 oz. can black beans, drained
4 medium-large roma tomatoes, diced
8 tbsp. chopped scallions
4 cups organic romaine lettuce
Place the lime juice, olive oil, garlic, cilantro, chile powder, cumin, and salt (if using) in a closed jar. Shake until well mixed. Lightly coat a grill with nonstick cooking spray, heat and grill the chicken until done. Slice into 1 inch strips.
Mix together the chicken, beans, tomatoes, scallions, lettuce, and jar mixture and serve. Serves 4.
Per Serving:
Cal: 415, Chol: 68.4 mg, Fat: 11g, Sat. Fat: 1.7g, Protein: 41.2g, Carbs: 42.7g, Sodium: 129.7 mg, Fiber: 16.7g, Sugars: 8.3g
Breakfast Smoothie
1 cup reduced fat or fat-free milk
1 cup plain greek yogurt
1 1/2 cups frozen blueberries
1 1/2 cups frozen strawberries
3/4 cups ice
2 tbsp. flaxseed
1/4 cup applesauce
1 tbsp. honey
Place all ingredients in a blender, and mix until smooth. Pour into glass and serve. Serves 4.
Per Serving:
Calories: 193.5, cholesterol: 2.4 mg, Fat: 4.1g, Protein: 8g, Carbs: 34 g, Fiber: 6.6g, Sugars: 21g
1 cup plain greek yogurt
1 1/2 cups frozen blueberries
1 1/2 cups frozen strawberries
3/4 cups ice
2 tbsp. flaxseed
1/4 cup applesauce
1 tbsp. honey
Place all ingredients in a blender, and mix until smooth. Pour into glass and serve. Serves 4.
Per Serving:
Calories: 193.5, cholesterol: 2.4 mg, Fat: 4.1g, Protein: 8g, Carbs: 34 g, Fiber: 6.6g, Sugars: 21g
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