- 4.00 boneless, skinless chicken breasts- halved
- 1/4 cup(s), Panko Bread Crumbs
- 0.12 cup(s), parmesan cheese
- 1.00 tsp(s), Cajun Seasoning
- 4.00 oz(s), Cheese, cheddar
- 2.00 large, Eggs – White only, raw
- 2.00 tbsp (14 g), Coconut Oil
1. Pre-heat oven to 400 degrees.
2. Heat coconut oil in large skillet.
3. Combine bread crumbs, parmesan cheese, and Cajun seasoning in a small bowl. Add egg whites to another bowl and whisk lightly.
4. Slice cheese in 8 slices. Flatten each breast half slightly and roll cheese slice in the middle of each. Dip in egg whites and coat in bread crumb mixture.
5. Pan fry 2 minutes each side. Transfer to glass baking dish and bake for 25-30 minutes until thoroughly cooked.
Yield: 8 servings
1 fresh mango, peeled and chopped.
1/2 bell pepper, chopped (I used yellow)
12 grape tomatoes, halved
1-2 tbsp unsweetened coconut (optional)
3/4 tsp Xylitol
1/3 cup water
1/4 tsp onion powder
2 tbsp white wine vinegar
1/4 tsp curry powder
1/4-1/2 tsp grated fresh ginger (depending how much you like ginger)
1 tbsp lemon juice
Combine ingredients in skillet over medium heat. Bring to a boil and reduce. Let simmer stirring occasionally for 10-15 min or until it begins to thicken. Removed from heat, cover and let stand 5-10 min. Serve warm over chicken or desired meat. Store in refrigerator.
Yield: 8 servings
2 lbs ground turkey (or chicken)
3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder (2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)
Preheat oven to 375 degrees.
Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
Bake for 40 minutes.
Makes 12 muffins.
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
2 cups prepared lentils
1 cup prepared brown rice
1 tsp soy sauce
1/4 cup Thai peanut sauce
3 green onions, chopped
1 tbsp sesame seeds
1 tsp pepper
1-2 tsp grated ginger
12-14 lettuce leaves (for wraps)
In large mixing bowl, combine freshly cooked lentils and rice. Add soy sauce, peanut sauce, green onions, sesame seeds, pepper, and ginger. Stir until combined. Scoop 1/4- 1/3 cup into each lettuce leaf. Wrap as desired and serve warm.
Note: if you want more protein, substitute 1 cup cooked, chopped chicken for one cup of the lentils! 🙂
Calories (per serving): 79
Carbs: 11 g
Fat: 1 g
Protein: 4 g
Sugar: 1 g
1.5 lb lean ground turkey
2 large egg whites
1 (10oz.) pkg frozen spinach, thawed and drained
2 tbsp Italian seasoning
1/2 tsp Cayenne pepper (optional)
1 cup quick oats
1/4 cup Panko bread crumbs
Preheat oven to 400 degrees. Lightly grease muffin tin cups with olive oil. In a medium mixing bowl, combine all ingredients, and mix with hands until evenly incorporated. Using a food scale, divide turkey mixture into 12 (3-3.5 oz) portions. Roll each portion into a ball and place in muffin cups. Very lightly sprinkle with Panko bread crumbs. Bake for 30-35 min. Serve warm.
1 pkg Lean Ground turkey (1.25 lbs)
1 cup cooked brown rice
2/3 cup Lime and Garlic Salsa
2 egg whites
Preheat oven to 400 degrees. Line 2 cookie sheets with aluminum foil. Set aside.
Combine ingredients in small mixing bowl. Using clean hands, mash together until blended. Using 1 oz. cookie scoop, scoop meatballs and place on prepared cookie sheets. Bake for 15-20 minutes.
Serve over whole grain pasta or spaghetti squash.
1 pkg 99% lean ground turkey (1.25lb approx.)
1/2 red onion, chopped
4 baby bella mushrooms, chopped
1 roma tomato, chopped
1/4 cup fat-free Italian dressing
1. Mix all ingredients together until incorporated.
2. Divide into 5 (5oz) portions and form into patties.
3. Broil or grill until internal temperature reaches at least 170 degrees F.
4. Enjoy on sandwich thin or other whole grain roll.
Nutrition Info: (per patty)
1.6 g fat
4.2 g carbs
22.6 g protein
2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.
Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.
Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.
Makes 8 (5 oz burgers)
4 oz tilapia (or any fish you’d like)
non stick spray (optional)
Preheat oven to 375 degrees
Use one piece of foil per fish.
Add lemon juice.
Sprinkle fish seasoning on top.
Add pepper, lemon slices.
Add veggies on top.
Fold into foil down from the top leaving air for steaming
Place each foil on a cookie sheet and bake for 14-15 min.
Total Calories: 199
3/4 lb natural chicken tenders
1 whole egg
1/4 cup almonds
1/4 cup unsweetened coconut (optional if you just don’t like it…but you are sooo missing out!)
1/4 cup flaxseed meal
2 tbsp parmesan cheese
1 tsp garlic salt
Grease a small baking sheet with coconut oil and set aside. Preheat oven to 350 degrees.
In a small bowl, beat egg. In a separate bowl, combine almonds, coconut, flaxseed meal, parmesan cheese, and garlic salt. Dip each chicken tender in the egg then roll in in the almond mixture before placing it on the prepared baking sheet. Drizzle each tender with a bit of coconut oil and bake for 25min or until internal temperature is 165 degrees or higher.
Yield: 4 servings