Western Style Omelet

Western Style Omelet

southwestern_omeletteINGREDIENTS:

Nonstick cooking spray

1/4 C. chopped green bell pepper

2 Tbsp. chopped red onion

1 whole egg

3 egg whites

1 slice low-fat turkey, diced

2 Tbsp. fat-free tomato salsa

Bottled hot pepper sauce (opt.)

 

DIRECTIONS:

Mist a nonstick skillet with nonstick cooking spray. Heat the skillet over medium-high heat for 2 minutes. Saute bell pepper and onion in hot skillet until tender (2 to 3 minutes). Remove from skillet and set aside.

Lightly beat whole egg and egg whites in a small bowl. Add eggs to the hot skillet. Stir with a rubber spatula, lifting cooked eggs to allow liquid egg to flow underneath. Continue until eggs are almost set and lightly browned on bottom. Place cooked vegetables and the turkey on half of the omelet and gently fold over. Tip onto a plate. Top with salsa, and, if desired, a few shakes of bottled hot pepper sauce.

Serves 1.

High Fiber, Oil-Free Bran Muffins

High Fiber, Oil-Free Bran Muffins

all_bran_muffinsba235aINGREDIENTS:

1 1/2 C. Kellog’s All-Bran cereal

1 C. carrot

1/2 C. almonds, roughly chopped

1 1/4 C. milk

1 egg

1/3 C. pumpkin puree

1 1/4 C. flour

1/2 C. sugar

1 Tbsp. baking powder

1/2 tsp. salt

 

DIRECTIONS:

Preheat oven to 400 degrees

Stir together flour, sugar, baking powder and salt. Set aside.

In large mixing bowl, combine All Bran and milk. Let stand about 6 minutes until cereal softens. Add egg and pumpkin. Beat well.

Add flour mixture, stir only until combined.

Portion batter evenly into twelve 2 1/2-inch muffin-pan cups coated with cooking spray.

Cook at 400 degrees for 20 minutes

Popeye’s Burger

Popeye’s Burger

popeye_burgerINGREDIENTS:

1 small onion, finely chopped

2 cloves garlic, finely chopped

2 Tbsp. olive oil

1 lb. uncooked ground turkey

1 tsp. chopped fresh thyme (or 1/4 tsp. dried thyme)

1 tsp. chopped fresh oregano (or 1/4 tsp. dried oregano)

1 (10 oz.) package frozen chopped spinach, thawed and drained

Dash bottled hot pepper sauce

Dash ground pepper

 

DIRECTIONS:

Cook onion and garlic in hot olive oil in a nonstick skillet over medium heat until tender (5-7 minutes). Let cook completely. Place ground turkey in a large bowl; add herbs, bottled hot pepper sauce, and pepper. Add onion mixture to the turkey and mix well. Using your hands, squeeze the spinach to remove excess moisture. Crumble spinach into the turkey mixture; mix until well combined. Shape turkey mixture into 4 patties.

Protein On The Go: Mini Fritattas

Protein On The Go: Mini Fritattas

frittatasINGREDIENTS:

Nonstick cooking oil spray

3 whole eggs

3 egg whites

3 Tbsp. Parmesan cheese

Freshly ground pepper

 

Add 1/2 C. of any of the following:

Sliced fresh mushrooms

Green or red bell pepper, chopped

Lean chicken or turkey sausage, crumbled

Tomato, chopped

Onion, chopped

Fresh spinach, chopped

Asparagus

 

DIRECTIONS:

Preheat the oven to 350°F. Spray six 1-cup muffin tins with nonstick cooking spray; set aside.

Mist a nonstick skillet with cooking spray. Heat skillet over medium-high heat for 2 minutes. Add sausage to hot skillet and cook until no longer pink. Drain off fat and place sausage in a bowl.

Saute the bell peppers, mushrooms and onions (if you choose) in the same skillet until tender (2 to 3 minutes). Add to sausage and cool. Add in the additional ingredients of your choice.

Stir the eggs and Parmesan cheese into the vegetable and meat mixture. Divide egg mixture evenly among the prepared muffin tins. Place a tomato slice on top of each (optional).

Bake in preheated oven about 20 minutes or until eggs are set. Serve warm or at room temperature. Serves 6 mini frittatas.

 

 

Note: Leftover frittatas are perfect protein snacks on the go. They can be reheated gently in the microwave. Be cautious to not overheat, because the eggs can become rubbery.

Pear Cobbler Protein Shake

Pear Cobbler Protein Shake

peach_cobbler_smoothie495c7adeec5cINGREDIENTS:

1 serving vanilla protein powder

1 pear, sliced

1 C. unsweetened vanilla almond milk

1 tsp. cinnamon

1/4 tsp. vanilla

1/4 tsp. nutmeg

 

DIRECTIONS:

Blend all ingredients together until smooth. Add ice to thicken if desired.

Serves 1.

Edamame Salad

Edamame Salad

edamame_saladINGREDIENTS:

1 C. shelled edamame, cooked

1 C. grated carrot

1 scallion, chopped

1 Tbsp. rice wine vinegar

1 Tbsp. fresh lime juice

1 tsp. canola oil

2 Tbsp. chopped cilantro

 

DIRECTIONS:

Combine edamame, carrot, and scallion in a bowl. Mix vinegar, lime juice, and canola oil and add to vegetables. Sprinkle with chopped cilantro.

Serves 2.

Lemon Ricotta Pancakes With Berry Compote

Lemon Ricotta Pancakes With Berry Compote

berry_protein_pancakesPANCAKE INGREDIENTS:

1 C. rolled (old-fashioned oats)

8 egg whites

1/2 C. ricotta cheese

1 tsp. lemon extract

1 Tbsp. lemon zest

Berry compote (recipe below)

 

BERRY COMPOTE INGREDIENTS:

2 C. mixed fresh berries

2 Tbsp. fresh lemon juice

 

DIRECTIONS:

Prepare Berry Compote; let stand while making pancakes. Combine oats, egg whites, ricotta cheese, lemon extract, and lemon zest in a blender. Cover and blend until smooth.

Mist a nonstick skillet or griddle with nonstick cooking spray. Heat skillet over medium heat for 2 minutes. Cook 2 to 3 large pancakes (one at a time if using a small skillet) until large bubbles appear on the surface. Turn pancakes and continue cooking until browned. Top with Berry Compote.

Serves 2 to 3.

Italian-Style Scramble

Italian-Style Scramble

italian_style_scrambleINGREDIENTS:

1/4 C. chopped green bell pepper

3 Tbsp. chopped red onion

1 whole egg

3 egg whites

1 slice low-fat turkey, diced

2 Tbsp. fat-free tomato salsa

Bottled hot pepper sauce (opt.)

 

DIRECTIONS:

Mist a nonstick skillet with nonstick cooking spray. Heat the skillet over medium-high heat for 2 minutes. Saute the bell pepper in hot skillet until tender (2 to 3 minutes). Add spinach to skillet and stir just until wilted.

Lightly beat whole egg and egg whites in a small bowl. Add eggs to the spinach mixture in skillet. Stir with a rubber spatula until eggs are set. Sprinkle with basil and/or Parmesan cheese, if desired. Season to taste with ground pepper. Serves 1.

If you like, add 1 cooked and crumbled turkey sausage link or slice turkey bacon to the beaten eggs.

Serves 1.

Turkey Veggie Wraps

Turkey Veggie Wraps

turkey-wrapINGREDIENTS:

– 1 Red pepper
– 1 Cucumber
– 3 Slices turkey
– Squirt of mustard

DIRECTIONS:

Cut your red pepper in half and clean of any seeds. Slice lengthwise into 1/4″ strips. Set aside. Cut cucumber into 1/4″ strips. Bundle together red peppers and cucumbers and wrap with a slice of turkey. Dip in mustard and enjoy!

Serves 3.