Category: Recipes

SPAGHETTI SQUASH SAUSAGE LASAGNA BOATS

  • April 8, 2022
  • Comments Off on SPAGHETTI SQUASH SAUSAGE LASAGNA BOATS

246 Cals 17 Protein 17 Carbs 13 Fats TOTAL TIME: 1 hr 30 mins YIELD:6 SERVINGS COURSE:Dinner CUISINE:Italian If you”re craving something decadent and delicious without overdoing the calories, you’ll … Continue Reading

BABA GANOUSH

  • April 5, 2022
  • Comments Off on BABA GANOUSH

140 Cals 2.5 Protein 15.5 Carbs 9 Fats PREP TIME: 5 mins COOK TIME: 25 mins TOTAL TIME: 30 mins YIELD:6 SERVINGS COURSE:Appetizer, Dip, Side Dish CUISINE:Isreali, Middle Eastern This … Continue Reading

TURKEY CHILI TACO SOUP

  • March 31, 2022
  • Comments Off on TURKEY CHILI TACO SOUP

225 Cals 22 Protein 31.5 Carbs 2 Fats TOTAL TIME: 20 mins YIELD:9 SERVINGS COURSE:Dinner, Lunch, Soup CUISINE:Mexican Top it with your favorite chili toppings such as sour cream, cheese … Continue Reading

PUMPKIN NUT MUFFINS

  • March 27, 2022
  • Comments Off on PUMPKIN NUT MUFFINS

iStock Image162.5 Cals 3 Protein 23.5 Carbs 7 Fats
PREP TIME:
20 mins
COOK TIME:
25 mins
TOTAL TIME:
45 mins
YIELD:12 SERVINGS
COURSE:Breakfast, Brunch
CUISINE:American
With a chill in the air, weekends in the Fall are perfect for baking treats like these pumpkin nut muffins with added pecans.
INGREDIENTS
1/2 cup white whole wheat flour, King Arthur
3/4 cups unbleached all purpose flour, King Arthur
3/4 cup raw sugar
1 tsp baking soda
2 tsp pumpkin pie spice
1/4 tsp nutmeg
1/4 tsp cinnamon
1/4 tsp salt
1 1/2 cups canned pumpkin, not pumpkin pie filling
2 tbsp vegetable oil
2 large egg whites
1 1/2 tsp vanilla extract
baking spray
1/2 cup chopped pecans
INSTRUCTIONS
Preheat oven to 350°.
Line a muffin tin with paper liners and lightly spray liners with oil for easy removal.
In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, nutmeg, cinnamon, and salt with a wire whisk.
Set aside.
In a large bowl mix pumpkin puree, oil, egg whites and vanilla; beat at medium speed until thick.
Scrape down sides of the bowl.
Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix.
Fold in chopped nuts.
Pour batter into prepared muffin tin and bake on the center rack for 24 – 26 minutes, or until a toothpick inserted in the center comes out clean.
Let them cool at least 15 minutes before serving.
Serving: 1regular sized muffin, Calories: 162.5kcal, Carbohydrates: 23.5g, Protein: 3g, Fat: 7g, Saturated Fat: 1g, Cholesterol: 31mg, Sodium: 170mg, Fiber: 2g, Sugar: 14gBlue Smart Points:6Points +:4

GREEK TURKEY BURGERS

  • March 24, 2022
  • Comments Off on GREEK TURKEY BURGERS

255 Cals 29 Protein 2.5 Carbs 14.5 Fats
PREP TIME:
15 mins
COOK TIME:
15 mins
TOTAL TIME:
30 mins
YIELD:5 SERVINGS
COURSE:Dinner, Lunch
CUISINE:Greek
These Greek Turkey Burgers, mixed with Kalamata olives, feta, and spinach,combine all my favorite Greek flavors and can be served with or without the bun.
INGREDIENTS
1 ½ pounds 93% lean ground turkey
1 tablespoon minced garlic
1 teaspoon ground cumin
2 teaspoons dried oregano
1/3 cup Kalamata olives, finely chopped
3 ounces crumbled feta cheese
1 cup finely chopped and packed fresh spinach
Pinch each of sea salt and black pepper
Olive oil spray
INSTRUCTIONS
Preheat the oven to 420°F.
Add all the ingredients to a large bowl and mix together thoroughly.
Scoop out a large fistful of meat, roll it into a ball, then flatten it to form a patty around 1 ½ inches thick. Repeat with the remaining meat to make 5 large patties of equal size.
Once the patties are formed, use your thumb to make a shallow indentation in the middle of each patty to prevent them from forming a dome as they cook.
Set a large oven-safe nonstick skillet over medium-high heat and spray lightly with olive oil. When the skillet is hot, add the patties.
Cook on one side for 3 to 4 minutes, until the edges are brown and seared, then flip the patties over.
Cook for an additional minute, then place the entire skillet in the oven to cook until the internal temperature is 165°F, 9 to 11 minutes.
You can also bake them on a baking sheet lined with parchment paper or aluminum foil for 8 to 10 minutes.
Enjoy these as a burger with a toasted whole wheat bun, butter lettuce, cucumber slices, thin red onion slices (optional), sliced tomato, and a little Greek yogurt instead of mayo. Or pair a patty with salad, rice, quinoa, or even roasted vegetables!
VIDEO
NOTES
Serving: 1burger, Calories: 255kcal, Carbohydrates: 2.5g, Protein: 29g, Fat: 14.5g, Saturated Fat: 5.5g, Cholesterol: 111mg, Sodium: 360mg, Fiber: 0.5g, Sugar: 1gBlue Smart Points:6Green Smart Points:6Purple Smart Points:6iStock Image