1.) TURKEY MEATLOAF:
Ingredients:
1 large onion chopped
2 pounds ground turkey
2 eggs blended
1/2 cup oatmeal
1/2 cup no sugar added organic applesauce or 1 large apple and 1/4 cup water blended in blender
1 large can sodium free tomato paste
2 Tbs organic Agave Nectar
1 tsp Worcester Sauce
1 tsp mustard
1/4 tsp chili powder
1 tsp mrs. Dash sodium free
S & P to taste
Pam spray
Directions:
Saute chopped onion in Pam cooking spray until translucent. Mix ground turkey, onion, oats, eggs, applesauce, 1/4 cup tomato paste, mrs dash and salt and pepper. Form meat into two loafs and put on a cookie sheet with sides sprayed with Pam or in 2 loaf pans sprayed with Pam.
In a separate bowl, mix remaining tomato paste, agave nectar, Worcester, mustard and chilI powder. Spread mixture over top of loaves. Bake for 45 minutes at 375 Degrees. Turn broiler on low and broil top for 1-2 minutes. Keep an eye on it so the nectar doesn’t burn. Enjoy!!
ps…the following day, make a meatloaf wrap for lunch using a whole wheat or flax seed tortilla. Yum!
2.) CHICKEN QUESEDILLAS:
Ingredients:
1 package of whole wheat tortillas
4 chicken breasts thawed
4 tsp hot sauce
1/4 tsp chili powder
1/4 cup sodium free chicken stock
1/2 cup cottage cheese (high in protein, low in fat)
1/2 cup sharp cheddar cheese shredded
any veggies you like. Peppers, onions, mushrooms, broccoli….you name it, it will work.
pam cooking spray
Directions:
chop chicken breasts into cubes and sautée in pan with Pam spray until cooked through center. Add hot sauce, chili powder and chicken stock and simmer until extra liquid steams off. Allow chicken to cool slightly. Shred with two forks. Warm a non stick skillet or griddle on med-high. Spray with generous amount of cooking spray. Layer a tortilla, a small mixture of the two cheeses, chicken and whatever veggies you choose and top with a second tortilla. Brown on each side and until the cheese is melted. This will make approximated 6-8 servings
For a dipping sauce you can zest a lime and lime juice and mix with unsweetened Greek yogurt.
3.) CAULIFLOWER CHEESE STICKS:
Craving that bread? Pizza, something to dip, garlic……here ya go
Ingredients:
1/2 of a head of a large cauliflower “riced” (use your cheese grater)
1 tsp extra light olive oil
2 cloves garlic, minced
1 large egg white, lightly beaten
1/2 cup mozzarella cheese (we used light string cheese and pulled it apart….it’s all I had)
1/2 tsp dried Italian herb seasoning
marinara sauce – recipe to follow
Directions:
preheat oven to 350. Line a 9×5 pan with parchment paper and spray with cooking spray. Place riced cauliflower in a microwaveable bowl and microwave until softened (about 5 minutes). While that is cooking, heat oil in a small skillet over low heat and add garlic. Cook until garlic is soft. In a large bowl, mix egg white, garlic, cauliflower, Italian seasonings and 3/4 mozzarella cheese. Spread mixture into prepared pan. Bake until they start to turn golden brown (about 30 min). Remove from oven, flip loaf over so bottom side is now on top and sprinkle remaining cheese on top. Bake for 10 more minutes or until cheese is golden. Cool until they harden slightly and cut in several pieces.
marinara: mix 1/4 cup sodium free tomato paste, 1 chopped tomato, 1/4 cup water and Italian seasoning
4.) Mug Cake:
Ingredients:
1 small banana
1.5 tsp peanut butter
1 heaping TBS cocoa powder
1 tsp honey
1 egg beaten
Crushed nuts optional
Directions:
blend all ingredients in microwave safe mug, microwave 2.5 minutes
5.) SWEET POTATO CAULIFLOWER SOUP:
Ingredients:
1 large head of cauliflower
olive oil for drizzling
3 medium to large sized peeled sweet potatoes cut into 1″ pieces
1 sweet onion diced
2 cloves garlic
7 cups water
Mrs. Dash sodium free seasoning
Directions:
First, preheat your oven to 400 F and cut up your cauliflower into bite sized pieces. Sprinkle cauliflower with Mrs. dash seasoning. Place cauliflower onto un-greased cookie sheet and lightly drizzle with olive oil. Place in oven and roast until golden brown on the tops and tender, but not mushy (about 20-30 min). Remove from oven and cool while you prepare the soup.
In a large stock pot, bring sweet potato, onion, garlic and water to a boil. Add salt and pepper to stock for taste. Reduce heat and allow to remain at constant simmer until sweet potatoes are tender. Add in cooked cauliflower and divide soup into two parts.
Let soup cool some and then blend one part soup in blender until very smooth. Combine with second part soup and stir. warm over stove top if needed
6.)Sesame Salmon :
Ingredients:
1 Tbs Saracha
1/2 Cup low sodium soy sauce
1 Tbs honey or agave nectar
2 Tbs sesame oil
Salmon Steaks
Toasted sesame seeds
directions:
Mix all ingredients with exception of salmon and sesame seeds. Marinate salmon in mixture for 3 or more hours in fridge. Pat dry salmon. Put toasted sesame seeds on a plate, press one side of salmon into sesame seeds, bake on foil lined sheet at 425 for 10 minutes. * thank you Kayla Matthews for this recipe!
7.) LEMON HERB TILAPIA:
Ingredients:
4 thawed tilapia filets
Mrs Dash Onio Herb Salt Free Seasoning
Lemon
Pam Olive Oil Spray
1/2 tsp extra virgin olive oil
Directions:
spray cookie sheet with generous amount of Pam Spray. Arrange tilapia filets on pan. Rub very light amount of olive oil on the tip of each filet. Squirt juice of the lemon over the four filets. Sprinkle with generous amount of Mrs Dash. bake at 350 for 25 min.
8.) HOMEMADE HUMMUS:
Ingredients:
1 head of garlic roasted (drizzle with extra light olive oil and bake at 375 until soft and caramelized)
1 19oz can of drained reduced sodium chick peas
2 Tbs Lemon Juice
1 Tsp Tahini sesame paste (found at Publix or Fresh Market)
2 Tbs water
2 Tbs fresh parsley
paprika to taste
hot sauce to taste
jalepenos, roasted red peppers, olives or any other added yummy you like
Extra Virgin olive oil
Directions:
throw all ingredients except olive oil in a food processor and blend. Drizzle olive oil until you reach desired consistency. Chop olives, peppers, etc and sprinkle on top as garnish.
9) LEMON PESTO CHICKEN:
Ingredients:
4 chicken Breasts
1 lemon sea salt
pepper
fresh pesto
Directions:
preheat oven to 400. Place chicken breasts on pan sprayed with non stick Pam olive oil spray. Slice four pieces of lemon. Squeeze other half of lemon onto chicken. Season chicken with salt and pepper to taste, top with pesto and then lemon slices. Bake for 25-30 min. Serve over steamed broccoli.
10.) ASIAN PORK CHOPS:
Ingredients:
4 pork chops medium cut
1/4 cup Coconut Aminos (acts like soy sauce)
2 Tbs Agave Nectar
2 Tbs ginger
3 garlic cloves
3 green onions
2 Tbs vinegar
1/4 cup low sodium chicken stock
1 Tbs sesame oil
1/2 tsp sea salt
Directions:
Mince ginger and garlic, chop green onions. Add all ingredients into a gallon ziplock bag and marinate for twenty minutes.
Remove pork chops from marinade.
Heat a pan on high heat. Pour contents of bag (pork and marinade) into pan. Sear pork on each side 5-7 minutes until browned a little. Put whole pan in oven uncovered and broil on low for 10 min. If you don’t have oven safe pan, transfer pork to something you can bake in but will retain juices. Watch chops closely so they don’t burn.
11.) SMOKEY CHICKEN SALAD:
Ingredients:
bag of boneless skinless chicken breasts or tenderloins
3 tbs low sodium Worcestershire sauce
3 tbs coconut amino (soy alternative) you can use low sodium soy as well
1/4 tsp celery powder
1/4 tsp garlic powder
1/8 tsp Cumin powder
1/8 tsp paprika
1/8 tsp cayenne pepper
1/8 tsp mustard powder
1/4 tsp black pepper
1 tsp liquid smoke
4 Tbs veggenaise Or olive oil based mayo
Directions:
marinate chicken in all Ingredients except mayo in fridge for at least four hours. Place chicken on grill or sauté in pan. Shred mixture with a fork and add just enough mayo to add moisture.
Thank you Michelle @ motivated mama
No comments:
Post a Comment