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

--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



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

Spinach Wrap

Here's a simple tasty snack you can make in a just a couple minutes.... It's got fiber & protein, its low in calories - and there's a serving of veggies in there too!! 

Ole Xtreme Wellness High Fiber Low Carb Tortilla (1)

laughing cow light queso fresco & chipotle cheese (1 wedge)

flat leaf spinach (1 cup) 

Spread cheese on the tortilla - nuke for 20 seconds in microwave.  Place spinach on tortilla and roll up -- Enjoy!

114 Calories

4g Fat

20g Carbs

13g Fiber

11g Protein

528mg Sodium

Power Breakfast!

I don't know why but I felt very ambitious this morning when I went to make breakfast!  I ended up making a delicious veggie filled egg white omelet, and had a nutritious fruit/veggie 'smoothie' with it.  So tasty - low calorie - full of protein!  Really this is the type of breakfast we should all be having every day - and it really only took about 5 minutes to put together (I keep chopped veggies in the fridge all the time for salads anyways)

4 egg whites

about 1/4 cup flat leaf or baby spinach

chopped onion

chopped mushrooms

reduced fat mozzarella cheese - (optional) just a sprinkle (about 1/10 - 1/5 of a cup)

Hot sauce (optional) - I use Mexican Hot Sauce

Add egg whites to pan.  Top with veggies.  Cook for a few minutes, fold in half and flip (I used a small frying pan for this so everything stayed together nicely).  Cook for another minute or two.  Transfer to plate, top with cheese & hot sauce.

The fruit/veggie smoothie is NAKED Green Machine!  I had an 8oz serving.

This stuff is amazing!!  One of my friends likes it - but it looks kinda gross so I was wary of it.  I was in BJ's yesterday morning, and saw a lady getting some -- she sang it's praises too.  PLUS there was a coupon - SCORE!!  Totally worth the price without the coupon too!  It's amazingly good!  

Some of the ingredients include - apples, mango, pineapple, banana, kiwi, broccoli, spinach, blue green algae, wheat grass, ginger, & garlic.

So, here's the breakdown for today's power breakfast... 

223 Calories

36g Carbs

1g Fat

17g Protein

258mg Sodium

Try it!!