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

Egg-Bean-Spinach Scramble

I like to have high protein meals - especially for breakfast! And this super simple scramble really packs a punch!  It is loaded with protein, only has good slow burning carbs, and even has some fiber in there -- and it does not lack in the flavor department!! :) You would make this just like you'd make scrambled eggs, but this comes with lots of extras!

1.5 cups raw spinach

4 servings liquid egg whites (12 tbsp)

1 large egg (I used Eggland's Best)

1/4 cup black beans (drianed, rinsed)

3 small mushrooms (chopped or sliced)

2tbsp Salsa (I used Black Bean & Corn)

s&p (Optional)

Heat frying pan over med-high heat.  Spray with non stick cooking spray. Add in mushrooms.  Add in egg & egg whites.  When eggs are almost cooked through, add in beans & spinach.  Continue to cook until spinach wilts. Remove from heat and plate.  Top with s&p (if desired) and salsa.  I had mine with a cup of Wuyi Oolong Tea.

262 Calories

4g Fat

20g Carbs

5g Fiber

32g Protein

593mg Sodium

Salsafied Turkey MeatLoaf

Let's be honest -- who doesn't like a good meatloaf?!  I think most everyone does - especially men.  I threw this together today - and it turned out so yummy.  My boyfriend and I both think it's pretty stinkin good!

12oz Ground turkey (LEAN)

4Tbsp Salsa (I used Newman's Own Black Bean & Corn Salsa)

6Tbsp Ketchup (split)

3-4tbsp chopped onions

3 medium mushrooms - chopped

1 egg

1/4 cup Bread Crumbs (I used Italian Style because that's what we had on hand)

Preheat oven to 400. 

Combine all ingredients (only 1/2 of the ketchup) in bowl and mix well.

Line baking sheet with aluminum foil - spray with non stick cooking spray. 

Form meat mixture into loaf on pan. 

Bake for 1 hour. 

(Remove from oven when there's about 10-15minutes left and spread remaining ketchup on loaf - then finish baking)

Makes 5 servings.

158 Calories

6g Fat

12g Carbs

1g Fiber

16g Protein

410mg Sodium

 

Salsafied Zucchini

I just threw this together tonight - and didn't take a picture of it! Boo.  But it's super simple, and so tasty, you have to try it!  I love zucchini -- it's become one of my favorite veggies!  It's low in calories, and has fiber -- can't go wrong there!

1 Zucchini - sliced

Perfect Pinch Salt Free Savory All Purpose Seasoning blend

2tbsp Salsa

1tbsp Fat Free Shredded Cheddar

Heat frying pan over med-high heat -- and spray with non stick cooking spray.  Add zucchini to frying pan - and sprinkle with seasoning.  Saute the zucchini until it is cooked/softens up a bit -- I actually blackened some of mine and it was delish!  Add 2 tbsp salsa to frying pan and let saute for another minute or so.  Plate - this makes two servings - and top each with a little shredded cheese. 

per serving -- 

45 Calories

0g Fat

9g Carbs

2g Fiber

3g Protein

280mg 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

Yummy Black Bean & Zucchini Dish!!

I got this recipe from here and it turned out sooo good - but the nutrition information came out slightly different from what's on their website.  My boyfriend commented that he 'couldn't really taste the zucchini' - which he didn't mind since he's not a big veggie person - but I could totally taste the zucchini.  This is a great side dish.  It's got a little heat to it so tone it down if you don't like spice.  Not only is this dish tasty, it's got fiber, protein, and it's low in calories!! 

1 can black beans (drained & rinsed thoroughly)

2 med Zucchini - diced.

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

salt & pepper

few slices of onion - diced

1tsp chili powder

1/2 tsp cumin

1/2 tsp curry powder

non stick cooking spray

Cook onion (med heat) until softened.  Add in Zucchini & salt & pepper (to taste).  Cook that for a few minutes, and then add in the remaining spices.  Stir in the beans & salsa.  Cook for a few more minutes over reduced heat.  Serve hot.  Makes 4 servings. 

124 Calories

0g Fat

50g Carbs

6g Fiber

8g Protein

292mg Sodium

Decadent Choco-Berry Protein Shake!

So this morning I came up with an absolutely decadent protein shake - so I'm sharing it here.... But I posted a picture of my whole breakfast so you could have an idea of what it would look like. Egg whites (with onion, mushrooms, a tiny bit of shredded cheese, and salsa), a protein shake, and a big cup of water!

 

So for the protein shake -- 

 1/4 cup Frozen Berries (I used the blend of blackberries, raspberries, and blueberries)

1/2 scoop chocolate protein (I used Body Fortress)

1 cup Silk Almond Milk Unsweetened

 5 ice cubes

Combine all ingredients in blender (frozen ingredients go in first, then protein, then milk) - blend until smooth/thick.  Enjoy!

 

123 Calories

4g Fat

7g Carbs

2g Fiber

14g Protein

189mg Sodium

 

The eggs are just liquid egg whites, onions, mushrooms scrambled, and then topped with a tiny bit of cheese and a serving of salsa. 

89 Calories

1g Fat

7g Carbs

1g Fiber

11g Protein

327mg Sodium

Southwestern Tuna

I was just going to make a normal boring tuna sandwich today - I have always loved tuna!  BUT then I didn't have any relish - and I happen to like a little relish in my tuna (which I know is weird because I don't like pickles).

But then I remembered I had rice cakes, and salsa -- and my lunch took on a whole new flavor!! 

Quaker Lightly Salted Rice Cakes

Black Bean & Corn Salsa

Chunk Light Tuna in Water

Light Mayonnaise

So I had already mixed the tuna and mayo - but you don't have to put mayo in this if you don't want to - it was quite good with it though. 

Mix 1/4 can tuna with 1/2 Tbsp Light Mayo.  Top Rice cake with Tuna.  Top it all off with a couple TBSP of salsa.  I use the black bean & corn salsa (LOVE the Wal-Mart/Great Value brand) because that's my favorite but you could use whichever kind you like.  

UNDER 100 CALORIES!

2.5g Fat

11.5g Carbs

1g Fiber

230mg Sodium

6.5g Protein

Double the recipe and have a hearty healthy lunch for under 200 calories!! Pair it with some raw veggies and/or fruit -- SCORE!

SKINNY Taco Salad!

I adore Mexican food!  But I try not to eat it out because it's usually so unhealthy.  So recently I put together a healthy meatless taco salad!  YUM! I got the idea from Hungry Girl (LOVE HER!)

Take one low carb Tortilla - push it into an ovensafe dish, and bake to crisp up -- because it's in a 'bowl' it will take on the shape of a tortilla bowl!  

Sautee or microwave some meatless soy crumbles (like Morningstar Farms or Boca) - about 1/2 cup.  It doesn't take long.  I also like to add some Emeril's Original Essence, or taco seasoning is fine as well. 

Put that into your taco shell bowl, top with lettuce, tomatoes, onion, fat free sour cream, salsa, reduced fat shredded cheese - whatever you like -- I did mine without the sour cream.  Try to think healthy toppings here!  There are so many different varieties of salsa, or you could make your own!  

You are running about... 

200 Calories

Under 5g Fat

900mg sodium

under 30g Carbs

15.5g Fiber

21g Protein

Compared to Taco Bell's Fiesta Taco Salad

770 Calories

42g Fat

1350mg sodium

74g Carbs

11g Fiber

26g Protein

EAT UP!