Month: November 2017

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Turkey Muffins

Preheat oven 350

In large bowl combine:

1 package (16 oz.) extra lean ground turkey

1 small zucchini, grated

½ cup old-fashioned oatmeal

1 medium tomato, cubed

2 egg whites

1 tsp. Italian seasoning

Salt & pepper

Mix until all ingredients are distributed evenly. Divide evenly in 12 muffin tin.

Cook for 20-22 minutes or until cooked through.

Macros per muffin-

10P/3C/1F/59calories

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Lettuce Wraps

Ingredients

1 pound lean ground chicken or extra lean ground turkey

2 shallots, chopped

Salt and pepper, to taste

3 cloves garlic, minced

2 tablespoons liquid aminos

1-tablespoon rice vinegar

1-tablespoon sesame oil

1-tablespoon creamy natural almond butter

1-tablespoon water

1-tablespoon honey (optional)

2 tablespoons chili garlic sauce (found in Asian aisle)

4 green onions, sliced

8-oz. can water chestnuts, chopped

8 large butter or iceberg lettuce leaves

Instructions:

  1. Heat a large skillet over medium heat. Add chicken, shallots, salt and pepper and cook, breaking chicken or turkey apart with a spatula, until the meat is almost cooked through. Add the garlic and cook, stirring, for an additional 3 minutes. Meanwhile, in a microwaveable bowl, combine the soy sauce, rice vinegar, sesame oil, peanut butter, water, honey and chili garlic sauce. Microwave on high in two 15-second intervals, stirring after each one.
  2. Add the liquid mixture to the chicken mixture and stir until combined. Add the green onions and water chestnuts. Stir until combined and cook over medium heat for 3 minutes, or until heated through.
  3. Remove from heat and divide the chicken mixture between the lettuce leaves. Top with the chopped green onions and enjoy!

Macros:  Serves 8

2 oz. meat mixture=P12/C9/F7/153 calories

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Baked Banana Protein Oatmeal

1-cup old-fashioned oatmeal
2 scoops protein powder
1 tsp. baking powder
1-cup bananas, mashed
1 tbsp. vanilla extract
1/2-cup (4 large) egg whites
1 cup unsweetened almond milk
Optional: choc chips/spices of your choice

Preheat oven 350F
Grease an 8″ square or round tin and set aside
Mash your banana in a medium-mixing bowl and add in all of your other ingredients, mixing until combined.
Pour your oatmeal mix into your baking dish and bake for 20-35 minutes, or until cooked through.
Once baked, allow cooling slightly before cutting and serving. I actually like mine cold so I usually pop the whole batch in the fridge once it’s cool and then slice it in the morning.
This will keep for 3-4 days in the fridge or can be frozen in slices in individual zip lock or freezer bags and then defrosted as needed.

Whole recipe calorie: 789
Macro: 68g protein/109g carbs/11.6g fat

Serving size- cut pan into 4 or 6 and divide the whole recipe into that number. I like to do 6 pieces so I can add topping to it.
I’ve also added different fruit instead of bananas. Try applesauce or even pumpkin. Happy baking!