Zucchini Mushroom Spinach Quiche

I am proud to say that this entire quiche was my lunch today.  Yep. I ate the whole thing - and you can do that too - without feeling guilty!  ;)  I like food.  I like yummy tasty delicious food.  And I haven't given that up since I've changed my eating habits and lost a bunch of weight.  So here's how to make this scrumptious easy meal (which can also be for breakfast as well!)

4tbsp liquid egg whites

1 egg

1 medium zucchini - chopped

1 cup spinach - torn or chopped

3 medium mushrooms - chopped

onion powder (to taste)

garlic powder (to taste)

red pepper (to taste)

black pepper

salt substitute

1tbsp parmesan cheese

1/2 cup unsweetened coconut milk

Preheat oven to 375. 

Sautee mushrooms & zucchini in frying pan for a few minutes over med-high heat.  Add in spinach, garlic powder, onion powder, red pepper, black pepper and salt substitute.  Cook until wilted. 

Spray 8x8 baking dish with fat free non stick cooking spray.  Spread veggies on bottom of baking dish.

Whisk together milk, egg, & egg white.  Add in more salt substitute and black pepper if you like (I did).  Pour this mixture over the veggies in baking dish.  Sprinkle with parmesan cheese. 

Bake uncovered for 35 minutes. 

Could make 4 servings (but like I said, I ate the WHOLE thing for lunch - so 4 servings) - per serving it's....

49 Calories

2g Fat

3g Carbs

1g Fiber

5g Protein

72mg Sodium



Spicy Broccoli, Spinach & Ground Turkey Stir-Fry!

I think when people make stir-frys they normally don't think about putting in ground turkey -- I know I used to mostly do chicken or steak, but yesterday I made this for lunch and it was delish!!  Check it out - high in protein & fiber, and low in calories!!  This is a complete meal, that packs tons of flavor, and won't leave you hungry!

2cups raw spinach (I used flat leaf)

6oz ground turkey, lean

1/4 cup chickpeas (drained/rinsed)

2tbsp Salsa (I used Great Value Black Bean & Corn Salsa)

3 cups broccoli (I used frozen)

seasonings to taste (I used Mrs Dash Garlic & Herb, McCormick Hot Shot, & Mrs Dash Southwest Seasoning)

Brown turkey - make sure cooked through - season with Mrs Dash Garlic & Herb & hot shot.  Set aside. 

Sautee broccoli over med-high heat, until tender, add in spinach & chickpeas.  Season with Southwest Seasoning.  Sautee until broccoli is wilted.  Add Turkey back into the frying pan - and mix in salsa.  Mix well, and remove from heat. 

Enjoy!!

435 Calories

15g Fat

26g Carbs

11g Fiber

38g Protein

511mg Sodium

Salsafied Black Beans & Lentils!

Anyone who knows me knows I've kind of been eating on the four hour body plan.  Although I don't know that it's helped me lose any more weight than I would've anyways, I do love the way I feel, and I know I'm eating all the right stuff!!  :)  So I whipped this up as part of my breakfast today (paired with a protein shake) and it was delish!!  This dish is packed with protein & fiber, and it's low in calories!

1/4 cup lentils - cooked (I cook lentils a few cups at a time so I can just go in and get some for each meal)

1/5 cup black beans, drained/rinsed

1 mushroom - chopped

2tbsp salsa (I used Great Value Black Bean & Corn)

Heat frying pan over med-high heat.  Add in mushroom.  Sautee for about a minute.  Add in beans & lentils.  Sautee for another minute or two, until heated through and mushroom is tender.  Add in salsa, sautee for another minute (See how quick and easy this is?!)  Remove from heat and enjoy!!  Makes 1 serving.

**Lentils just about double in size when you cook them, so the 1/4 cup cooked is only about 1/8 cup dry**

100 Calories

0g Fat

21g Carbs

9g Fiber

8g Protein

157mg Sodium

*I had this with a protein shake consisting of chocolate protein powder, cocoa powder, black beans, canned pumpkin, liquid egg whites, almond milk and this ended up being the nutrition information for my entire breakfast (I consider this a huge win)!

337 Calories

4g Fat

41g Carbs

13g Fiber

39g Protein

351mg Sodium

Sweet Vidalia Onion Asparagus StirFry with Chicken

So here's another yummy dish I threw together when I couldn't figure out what to have for lunch.  It's a little bit delicious - and a whole lotta healthy!   It's packed with Veggies & Protein -- it's Low in calories, high in fiber, and so tasty!  This makes one portion.   Even those of you counting calories can eat all of this for lunch or dinner!!  It's perfect in just about every way!!  ;)

1 boneless/skinless chicken breast - chopped (Mine weighed 7.5oz)

3 cups asparagus Stir Fry (I used great value - from walmart)

1 mushroom - chopped

1/4 cup black beans - drained/rinsed

1 cup raw spinach

cumin - to taste

jamaican style curry powder - to taste

s&p - to taste (I use salt substitute)

1tbsp Ken's Light Sweet Vidalia Onion Salad Dressing

Heat frying pan on med-high heat.  Spray with non stick cooking spray.  Add chicken - season with cumin & curry powder.  I also like to add a little water to the frying pan when I'm cooking chicken -- It seems to help it cook faster, and keeps it super moist.  When chicken is done, remove from heat, set aside.  Spray frying pan with non stick spray.  Add veggies (thaw a bit prior to cooking), mushroom, and black beans.  Add a bit of cumin & curry powder to taste. Sautee for several minutes, until veggies are tender.  Add in spinach and salad dressing.  Continue cooking until spinach is wilted.  Add in chicken - mix well.  Then remove from heat and finish off with some s&p if desired. 

Here's the stats.

365 Calories

3g Fat

28g Carbs

10g Fiber

60g Protein

267mg Sodium



Salsafied Turkey Wontons

I promised more recipes using these wonton wrappers.... so here's one I did last week - turned out pretty stinkin good!  It's pretty low in calories, has a decent amount of protein, and is just a fun little dish.  Guarantee your kids will like something like this too - and you can leave the salsa off or put it on the side for dipping to make it more portable/kid friendly!  :)

1oz Turkey (I used Applegate Farms Organic Turkey breast)

3/4oz Fat Free cream cheese

6 wonton wrappers

1 mushroom - chopped

1tsp onion - chopped 

2tbsp salsa (optional)

Preheat oven to 400.  Lay out 6 wonton wrappers.  Put a small schmear of cream cheese in the middle of each wonton.  Add onion & mushroom.  Divide turkey between the 6 wonton wrappers.  Close each wonton up -- run a wet finger along each side of the wontons - fold diagonally - press closed.  Spray baking sheet with nonstick cooking spray (I also line mine with aluminum foil).  Place wonton's on baking sheet.  Bake for about 7-8minutes.  Remove from oven, and add salsa.  Enjoy!

191 Calories

0g Fat

33g Carbs

1g Fiber

11g Protein

713mg Sodium