Ground Turkey or Chicken Meatloaf Muffins

Ingredients: 2 lbs ground turkey or chicken 3 egg whites 1 cup  oats (quick cooking) 1/2 tsp ground cumin 1/2 tsp dried thyme 2 tsp dry yellow mustard 2 tsp chili powder 1 tsp salt 2 tbsp garlic powder or 2 cloves minced 1  onion finely chopped 2 celery stalks finely chopped Black pepper to season Directions: 1.  Preheat oven to 375 degrees. 2.  Spray muffin pan with  olive oil. 3.  Mix all your ingredients together in one large bowl. 4.  Roll the mixture into balls and place in muffin pan.  5.   Bake for 40 minutes. Makes 12 muffins. Top with Stubbs BBQ sauce and enjoy

Valentine's Day Pancakes

Ingredients

·         1 cup low-fat cottage cheese

·         2 1/2 cups of oats (blend into oat flour add 1 tsp of baking powder to the flour and mix together)

·         6 egg whites

·         2 eggs

·         1 1/2 scoops vanilla protein powder

·         ½ tsp of cinnamon

·         cap full of vanilla extract

·         1-2tsp sugar free strawberry jello mix

Pancake Instructions

1.      Combine all dry ingredients and mix well.

2.      Add wet ingredients and mix together.

3.      Heat a skillet and lightly spray with cooking spray.

4.      Pour ½ cup to 1 cup of batter into skillet (depending on the size or pancake you want). When cake bubbles, flip until golden.

5.      Top with Whip topping and strawberries (nuke 5 frozen strawberries in the microwave- I love Costco Kirkland brand)

Yield: Serves 4
Preparation time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

 

INGREDIENTS

• 1 pound ground turkey
• 1 chipotle pepper with about 1 tablespoon adobo sauce
• 1/3 cup salsa
• 1/2 cup whole wheat breadcrumbs
• 1/3 cup red onion, diced
• 1/3 cup chopped fresh cilantro
•  juice from one large lime, divided
• 2 teaspoons chili or taco seasoning
• 1/2 an avocado
•  burger buns, lettuce, sliced tomato, cheese, and whatever else you like to put on burgers

INSTRUCTIONS

1. De-seed and mince the chipotle pepper.
2. Add all ingredients except avocado and half of the lime juice to a large bowl.
3. Mix gently just until thoroughly combined; do not over-work.
4. Shape into four equal burgers. Grill over medium-high heat for 5-7 minutes per side, or until no longer pink in the center.
5. Mix avocado and reserved half of the lime juice in a small bowl. Spread avocado mixture on burger bun. Build the burger with your favorite toppings, and enjoy!

You can eat it with whole wheat bus or make it protein style with artisan romaine lettuce and make it a bun. We made Alexis sweet potato fries that you can find in any local grocery store.

Pumpkin protein bars

2 cups oats blended into oat flour

½ cup almond flour

2 scoops  vanilla protein

1 tsp baking powder

1 tsp baking soda

1 ½ tsp pumpkin pie spice

1 tsp cinnamon

½ tsp salt

½ cup applesauce (no sugar added)

2 cups Libby’s plain pumpkin

1 cup muscle egg whites (equals one egg and five egg whites)

½ cup almond milk

Vanilla Stevia drops (6-10) (or sweetener of choice)

¼ cup raisins

¼ cup Ghirardelli 60% cocoa chips

1.       Blend the oats into flour. Stir in almond flour, protein powder, baking soda, baking powder, salt, pumpkin spice, and cinnamon.

2.       Add in apple sauce, pumpkin, egg whites, and almond milk. Mix together. Stir in vanilla stevia, raisins, and cocoa chips.

3.       Bake in a greased 9x13 pan on 350 for 45 min.

Eat and Enjoy!

Game Day Chili

Tomorrow is the big Super Bowl. We are very excited to watch our SEAHAWKS play.  I have watched them since I was a kid (it's in my blood)....when they really weren't that great. We are rooting for a victory!!! On the menu is southwest bean salad, chili, hot dogs (for the kids), and fun family time. 

Ingredients

• 1 pound Low-fat Ground Turkey (I Used 99% Fat Free)
• 1 whole Onion, Chopped
• 1 whole Red Bell Pepper, Seeded And Chopped
• 2 cloves Garlic, Minced
• 1 whole Jalapeno Pepper, Minced (omit Seeds If You Want A Milder Flavor)
• 2 teaspoons Ground Cumin
• 1 teaspoon Ground Coriander
• 2 Tablespoons Chili Powder
• 1 teaspoon Balsamic Vinegar
• 1 can Crushed Tomatoes (15 Oz Can)
• 1 can Diced Tomatoes (15 Oz. Can)
• ¾ cups Beef Broth (or Water)
• p½ teaspoons Worcestershire Sauce
• 3 whole Canned Chipotle Chiles In Adobo Sauce, Minced (use Fewer For A Milder Chili)
• 1 can Kidney Beans (15 Oz. Can), Drained And Rinsed
• ½ teaspoons Salt, Or To Taste
• ½ teaspoons Pepper
• 2 Tablespoons Chopped Cilantro (optional)
• 1 cup Shredded Cheddar Cheese (optional)
• 2 teaspoons Fresh Lime Juice (optional)
• 
  

DIRECTIONS

In a large pot over medium heat, add half of the vegetable oil. Once oil is heated add the turkey and break apart. Cook 8-10 minutes or until cooked through. Stir often to break up the turkey. Remove the turkey from the pot.

Add remaining half of the oil to the pot over medium heat. Add the onion to the pot and cook for 2 minutes.

Add the red bell pepper, garlic and jalapeno pepper to the pot and cook for 1 minute. Add the cumin, coriander and chili powder and stir to combine. Cook 1 minute.

Add the balsamic vinegar, crushed tomatoes, diced tomatoes, beef broth, Worcestershire, chipotle peppers, kidney beans and salt and pepper. Stir well to combine.

Cover pot and bring to a low boil. Reduce heat to low and simmer for 30 minutes. Taste for seasoning.

Serve with cilantro and cheese on top and drizzle with lime juice.

Note: To make chili milder in heat you can do the following: remove the seeds and membrane from the jalapeno; use half of the jalapeno; and/or use only 2 chipotle chiles in adobo for a medium spiced and 1 chipotle chile for a milder. For very mild use just a half of a chipotle chile.

15.5 oz can black beans, rinsed and drained
9 oz cooked corn, fresh or frozen (thawed if frozen)
1 medium tomato, chopped
1/3 cup red onion, chopped
1 scallion, chopped
1 1/2 - 2 limes, juice of
1 tbsp olive oil
2 tbsp fresh minced cilantro (or more to taste)
salt and fresh pepper
1 medium hass avocado, diced 
1 diced jalapeno (optional)

Directions: 

In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Squeeze fresh lime juice to taste and stir in olive oil. Marinate in the refrigerator 30 minutes. Add avocado just before serving.

Ground Turkey Tacos

Ingredients for Taco Lettuce Wraps 

1. 1 lb. ground turkey
2. 3 chopped carrots
3. 3 chopped celery stalks
4. 1 bunch sliced green onions
5. Cilantro (optional)
6. Salsa of choice
7. Romaine Lettuce

Instructions

1. Chop the veggies very fine. [I use the ninja.]
2. Cook ground turkey and vegetables together in a frying pan until meat is cooked.
3. Season meat while cooking with taco seasoning
4. Add cilantro
5. Serve filling in washed lettuce leaves. Romaine lettuce works well because you can hold it like a taco.
6. For regular tacos use whole wheat or corn tortillas. Top with chopped lettuce, cheese, and salsa as desired

Creamy Chicken Taco Soup

Health Junkie Kitchen

Ingredients:
8 oz shredded Boneless Skinless Chicken Breast
15 oz can of black beans (No Salt added)
15 oz can chopped tomatoes (No Salt added)
1 small can of chopped green chilies
4 oz of Libby's Plain canned Pumpkin
4 oz of Fage 0% yogurt
8 oz of water (can be more or less depending on desired thickness)
2 TBS taco seasoning
1/2 TBS cumin

1 red bell pepper, chopped
1 orange bell pepper, chopped
1/2 yellow onion, chopped
1 TBS Grape seed oil (you can use any healthy fat oil of choice)

Directions:
1. Add cooked chicken, black beans, tomatoes, green chilies, and water  to the pot. Mix together and add in taco seasoning and cumin. Bring to a boil. Add in the pumpkin and fage yogurt. Boil to desired thickness while stir occasionally (3-5 minutes). Turn down low and simmer for 15 min.

2. Saute chopped peppers and onions in the oil. Add them into the soup once you are ready to eat.

3: Serve and enjoy

Optional: top off with green onions, 2 tbs mozzarella cheese, and corn chips
Serves: 4

Macros: 255 cal 28g carb 6g fat 28g protein

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