--4HB Breakfast Scramble--

Tonight I had breakfast for dinner.  I used to love breakfast food anytime of day (can we say pancakes -- ihop? -- dennys? - yep, yummy anytime) but that was back before my lifestyle change, and I no longer eat pancakes anytime really.  BUT I do eat a lot of eggs, and tonight I didn't quite know what to fix myself for dinner.  This is what I came up with.  This would make an excellent breakfast too.  It's pretty quick, and very simple.   THIS is the way everyone should start their day!!

2 eggs

3 servings liquid egg whites (9 tbsp)

1 cup spinach

2 tbsp salsa

1/4 cup white kidney beans - drained/rinsed

1/8-1/4 cup lentils, cooked

1/4 cup turkey sausage (I used Jimmy Dean Turkey Sausage Crumbles)

chopped onion (to taste, I used about a tbsp)

chopped mushrooms (To taste, I used 2 medium mushrooms)

Heat frying pan over med-high heat.  Sautee sausage, beans & lentils.  Season if desired.  I used Perfect Pinch savory seasoning.  Sautee for about 5 minutes, be careful not to let anything stick.  Remove from heat, and place in a dish off to the side.  Top with Salsa. Return frying pan to stove, and spray with non stick spray.  Sautee onions & mushrooms for about a minute or two.  Add in eggs & egg whites.  Scramble/cook until done. Then add in spinach, and cook until wilted (1-2 minutes).  Top with a little s&p if desired.

390 Calories

11g Fat

31g Carbs

14g Fiber

44g Protein

824mg Sodium



Veggie-fied Protein Shake!

I know there are people out there who don't like vegetables.  This is crazy to me, I guess since I've always loved vegetables.... But anyway, this protein shake is a great way to get some veggies in your diet without actually having to taste the veggies.... Don't think about how weird it sounds - just do it, and enjoy!

1/8 cup canned pumpkin

1/8 cup cannellini beans (white kidney beans - drained/rinsed)

dash cinnamon

dash pumpkin pie spice

1/2tbsp cocoa powder

1 packet splenda

2tbsp plain greek yogurt

1 cup organic light soy milk

1/3 small banana

1/4 scoop vanilla protein powder

dash vanilla

3/4 scoop chocolate protein powder

8 ice cubes

Combine all ingredients in blender - blend until smooth.  Stick a straw in it and enjoy!

284 Calories

4g Fat

32g Carbs

7g Fiber

35g Protein

162mg Sodium

Three Bean Turkey Chili!

Yesterday I didn't know what I wanted to eat so I decided to throw together some chili! Brandy told me how good it smelled while it was in the crock pot -- I knew it was going to be good!  And it's even better today! 

1 can black beans - drained, rinsed

1 can dark red kidney beans - drained, rinsed

1 can chickpeas - drained, rinsed

1 can diced tomatoes w/green chiles

1 can tomato paste

1 package lean ground turkey (about a pound), 93/7

2 cups water

Cumin

Chili Powder

Emeril's Original Essence 

Brown the turkey in a frying pan.  I usually add a little Emeril's Original Essence to the turkey.  Combine all ingredients in the crock pot.  Add Cumin, Chili Powder, & Emeril's Original Essence to taste (I like my chili a little spicy).  Let cook for 3-4 hours.

You can top your bowl of chili with a little reduced fat shredded cheese (which I did in the picture above) - or some fat free sour cream if you like.

1/2 cup serving for only about 200 calories, 13g carbs, 6g fat, & 21g protein!