1 lb ground turkey
1 onion
1/2-1 green pepper
1 zucchini
1 can diced tomatoes
1 can kidney beans (can omit if doing paleo diet)
1/2-1 cup low sodium chicken broth
1/2-1 cup pasta sauce
1 tbs minced garlic
Chili powder
Cumin
Oregano
Basil
When it comes to me making some things I don’t measure. So I have a guesstimate for most things. As far as the seasonings..I didn’t measure either. It’s more of season to taste. Sorry I wasn’t much help with this one! Still a good recipe though!
1 lb ground turkey
1 egg
1/2 cup shredded zucchini
1/4 cup tomato sauce
1 chopped onion
1/4 cup oat bran
1 tbs minced garlic (I like garlic :-))
Cumin
Pepper
Salt
Oregano
Mix all ingredients in a bowl
Add to a baking bread pan sprayed with non stick spray
Bake on 350 for about 45 minutes
Ingredients:
Salmon filet
Coconut oil
1/3 cup Liquid aminos ( healthy soy sauce alternative)
1 tspGarlic powder
1tsp Onion powder
1 tsp Ginger
1 tbs Sriracha sauce
1 tbs Rice wine vinegar
1 tsp Agave nectar
Rinse salmon and place in baking pan.
Put coconut oil on top of salmon
Bake salmon on 350 covered for 15 minutes or until it is mostly cooked (will look white-ish)
While the salmon is baking, mix the remaining ingredients in a bowl.
Take the salmon out, turn oven to broil on high, pour mixture the salmon then place back in oven until golden brown
I topped with parsley flakes to make it look pretty 🙂
So I decided to try something new (as always,yea what’s new lol). I made pasta using spaghetti squash. I didn’t miss the pasta at all! Here’s how I did it:
Took one spaghetti squash and carefully cut it in half. Then scooped out the seeds on the inside.
Then I put the halves face down in a baking pan with about an inch of water and baked in the oven on 350 for about 45 minutes.
After it was done. I took it out the oven and used a fork scraping long ways inside the squash. It easily forms spaghetti!
Until you have this! Then from here you can make your own pasta dish.
I made shrimp pasta with tomato sauce egg plant low fat Parmesan cheese and other seasonings. It turned out amazing! Made great leftovers! One squash goes a long way!
Ingredients
2 lbs Chicken breasts
2 egg whites
3 slices Ezekiel bread. Toasted and chopped to bread crumbs. (or bread of your choice or 3/4 cup bread crumbs)
1/4 cup reduced fat Parmesan cheese
Basil
Garlic powder
1 cup tomato sauce
Low fat mozzarella cheese
Directions: cut chicken breasts in half. Mix in a bowl the bread crumbs, Parmesan cheese, basil, and garlic powder. Take one chicken half, coat in egg whites, then coat with the breading mixture. Repeat until all breast have been breaded. Cover with foil and bake for 40 minutes on 450 degrees. After 40 minutes, take out the oven, uncover and add sauce and cheese on top of the chicken. Bake an additional 10 minutes or until cheese is melted,still on 450. Enjoy!
INGREDIENTS:
1 cup cooked red beans, drained and rinsed
1 cup cooked long-grain brown rice
1/2 cup frozen whole kernel corn, thawed
1 medium tomato, diced
1 small zucchini, diced
2 tbsp onion, finely chopped
1 clove garlic, minced
1/8 tsp ground chile powder
1/2 cup packed cilantro leaves, chopped
1 tsp olive oil
1/8 tsp sea salt
1/8 tsp ground black pepper
Olive oil cooking spray
5 large peppers, seeded with the tops cut off
8 tbsp shredded reduced-fat Mexican cheese blend
4 tbsp low-fat sour cream
INSTRUCTIONS:
Preheat oven to 375°F.
In a large bowl, mix beans, rice, corn, tomato, zucchini, onion, garlic, chile powder, cilantro, oil, salt and black pepper.
Spray a large roasting pan with cooking spray.
Mound 1/2 cup stuffing mixture into each pepper half and place in roasting pan.
Cover with aluminum foil and bake for 40 to 45 minutes.
Uncover, sprinkle with Mexican cheese and bake for another 10 minutes.
Nutrients per 2 stuffed pepper halves: Calories: 242, Total Fat: 7 g, Sat. Fat: 3 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0.5 g, Carbs: 35 g, Fiber: 8 g, Sugars: 6 g, Protein: 12 g, Sodium: 197 mg, Cholesterol: 17 mg
I absolutely loved this recipe!
Ingredients:
1TB olive oil
2lbs raw chicken breasts
1 onion
1 green pepper
1 red pepper
28 oz can crushed tomatoes
3/4 cup reduced sodium chicken broth
1/2 cup dry white wine
1tsp salt
1TB basil
1 TB oregano
2 tsp fennel seed
2 tap garlic powder
Directions:
In a large pot heat oil over medium-High heat
Add chicken breasts and brown each side
Add onions and peppers an cook until vegetables are tender
Reduce heat to low and add tomatoes, chicken broth, white wine, salt, basil, oregano, fennel, and garlic.
Cover and cook for about 45 minutes.
Then an additional 15 minutes with the top off.
Enjoy!
Serves 4: 327 calories, 45 g protein, 25 g carbs, 5 g fat
I haven’t had pasta in forever! So this was a nice treat. I got the recipe from someone I’m following on instagram but made a few of my own modifications. Here is what you will need:
1 lb lean ground turkey
9 lasagna whole wheat noodles
1.5 cups tomato sauce
Handful fresh spinach
Handful sliced mushrooms
2 cups cottage cheese
5 egg whites
1 onion chopped
1/8 cup green pepper
1/8 cup red pepper
1 tsp garlic
1 tsp basil
1 tsp oregano
Low fat mozzarella cheese
1 Roma tomato
1. Cook ground turkey in skillet with peppers and onions. Salt for taste
2. Cook lasagna noodles according to box directions.
3. Mix in a bowl cottage cheese, egg whites, spinach, mushrooms, garlic, basil, and oregano
4. In a pan sprayed with cooking spray, lay 3 noodles, half of the meat, half tomato sauce and half of the cottage cheese mixture. Add a later of mozzarella cheese. Lay 3 more noodles, repeat. add remaining noodles top with mozzarella cheese and slices of tomato on the top.
5. Bake on 350 for about 50 minutes
For dinner I made my dad and I Jumbalaya! It was soooo delicious. Daddy loved it. Nice and healthy meal too. Well with a few slight changes from the regular. Here’s how to do it!
Ingredients:
1 tbsp olive oil
1/2 onion, chopped
1/2 zucchini, chopped
1/2 red bell pepper, chopped
1/2 green pepper, chopped
1 garlic clove, minced
2 turkey Italian sausages
1/2 cup dry quinoa
1 cup low-sodium chicken broth
2 can fire-roasted tomatoes
1/2 lb shrimp
1/2 pound chicken
Sea salt and pepper, to taste
Heat oil in a large nonstick skillet over medium-high heat. Sauté onion, zucchini, bell pepper, garlic and sausage slices for 5 minutes.
Add the quinoa and toss to coat, about 2 minutes.
Add broth and tomatoes to skillet and bring to a boil. Then reduce heat and simmer, covered, for 10 minutes.
Add the shrimp and chicken and cover the pan. Cook an additional 5 to 10 minutes
Add salt and pepper to taste.
Enjoy!
For dinner today I made beef stir fry. It was pretty tasty!
Ingredients needed:
1lb top round steak
8 oz reduced sodium beef broth
2 tbs reduced sodium soy sauce
2 tbs lime juice
1 tbs sesame oil
1 tbs minced garlic
1 tbs ginger
1 tbs cornstarch
Olive oil
2 Bell peppers (any color)
1 Small onion
1 cup broccoli
Mix broth, soy sauce, lime juice, sesame oil, garlic, ginger, and corn starch until there are no more lumps from the cornstarch.
Add chopped vegetables to a skillet that is heated and coated with olive oil.
After the vegetables have cooked and started to soften (approx 5 mins) add the sliced beef. Once the steak has browned, add the broth mix and let it simmer until it has thickened up.
It can be served just like this or with rice. I had mine with brown rice. It was great.
Approx Nutrition facts per serving: (1 cup) (without rice)
243 calories. 21g protein. 16g carbs. 11g fat and 2.5g fiber
fitandsexy 