Seared Salmon W/ Roasted Cauliflower

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*Serves 2

Per Serving: Calories 318, Protein 47g, Total Fat 10g, Carbs 9g, Fiber 3.5g

Ingredients: 

  • 1/2 large head cauliflower, cut into florets
  • 1 tsp. olive oil
  • salt & pepper
  • 2 (6-oz.) pieces skinless salmon filets
  • 1 clove garlic, chopped
  • 1/2 tbsp. capers
  • 1/4 cup fresh at-leaf parsley

Instructions: 

  • Heat oven to 450 degrees F.
  • On a large rimmed baking sheet, toss the cauliflower with 1/2 tsp. olive oil and salt and pepper. Roast until tender, about 15 minutes, then broil until golden brown.
  • Meanwhile, heat the remaining oil in a large cast iron skillet over medium-high heat.
  • Season the salmon with salt and pepper and cook for 3 minutes.
  • Turn the salmon, scatter the garlic and capers around and cook until the salmon is opaque throughout, 2 to 3 minutes more.
  • Transfer the fish to plates and toss the cauliflower with the garlic, capers and parsley. Serve with the salmon.

Spiced Chicken Tacos W/ Pomegranate Salsa

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*Serves 2 

Per Serving: Calories 275, Protein 18g, Total Fat 9g, Carbs 17g, Fiber 2.5g

Ingredients: 

  • 1/2 tsp. ground cumin
  • 1/4 tsp. garlic powder
  • Dash chipotle chili powder
  • Salt & pepper
  • 1 tsp. olive oil
  • 1 large boneless, skinless chicken breast
  • 2 medium radishes
  • 1/4 large avocado, diced
  • 1 scallion
  • 1/8 cup pomegranate seeds
  • 1/2 tbsp. fresh lime juice
  • 1/4 cup fresh cilantro leaves
  • 4 small 4” flour tortillas

Instructions: 

  • Heat oven to 425 degrees F. Line a rimmed baking sheet with foil.
  • In a small bowl, combine the cumin, garlic, chili powders, salt.
  • Heat the oil in a medium skillet over medium heat.
  • Season the chicken with the spice mixture and cook until browned, about 2-3 minutes each side.
  • Transfer the chicken to the baking sheet and roast until cooked through, 8 to 10 minutes.
  • Meanwhile, in a medium bowl, gently toss together the radishes, scallions, avocado, pomegranate seeds, lime juice, salt and pepper; fold in the cilantro.
  • Slice the chicken into 1/4-inch-thick pieces.
  • Fill the tortillas with the chicken and top with the pomegranate salsa.

Hearty Chicken Chili

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*Serves 2

Per Serving: Calories 297, Protein 31g, Total Fat 6g, Carbs 29g, Fiber 7g

Ingredients: 

  • 1/2 lb ground chicken breast
  • 1/2 onion, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 jalapeno, chopped
  • 1 tsp. minced garlic
  • 1/2 tbsp. ground cumin
  • 1/4 tsp ground coriander
  • 1/2 can low-sodium pinto beans, drained & rinsed
  • 1/2 can diced tomatoes, undrained
  • 1/2 cup salsa

Instructions: 

  • Spray large saucepan with cooking spray.
  • Cook chicken and onion over medium-high heat for 5-7 minutes, stirring constantly to break up chicken. Return chicken to pan.
  • Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
  • Add remaining ingredients and bring to a boil.
  • Reduce to simmer, cover and cook for 20 minutes.

Buffalo Chicken Chop Salad Wrap

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*Serves 1 

Per Serving: Calories 164, Protein 21g, Total Fat 5g, Carbs 15g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla
  • 1/2 boneless, skinless chicken breast, cooked & chopped
  • 1/2 romaine Lettuce, shredded
  • 2 1/2 tsp hot cayenne pepper sauce
  • 2 tsp reduced-fat parmesan-style grated topping
  • 1/2 tsp fat free Sour Cream

Instructions: 

  • Place cooked chicken in microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.
  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread sour cream down the center, lay chicken mixture and lettuce on top.
  • Fold tortilla like a burrito.

Extra Cheesy Pepperoni Scramble

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*Serves 1 

Per Serving: Calories 228, Protein 28g, Total Fat 4g, Carbs 20g, Fiber: 2g

Ingredients: 

  • 1 slice fat free Mozzarella Cheese, shredded
  • 1/4 cup diced tomatoes w/ Italian seasoning, drained.
  • 9 slices of Turkey Pepperoni, chopped
  • 1/2 cup Egg Whites International
  • 1/8 tsp Oregano
  • 1/8 tsp Garlic Powder
  • Salt & Pepper to taste

Instructions: 

  • Place a pan sprayed with non-stick cooking spray over MEDIUM heat; add egg whites, oregano, salt & pepper, garlic powder and pepperoni & scramble.
  • When egg whites have began to set, add tomatoes and cheese; cook until eggs are completely set and serve immediately.

Turkey Cranberry Meatballs

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*Serves 7 

Serving size 4 Meatballs: Calories 214, Protein 16g, Total Fat 6g, Carbs 20g, Fiber: 1g

Ingredients: 

  • 1 cup of barbecue sauce
  • 1 egg white
  • 1 (20 ounce) package extra lean ground turkey
  • 3 green onions, chopped small
  • 1 Tablespoon of reduced sodium soy sauce
  • 1/2 cup of dried cranberries (craisins)
  • salt and pepper to taste
  • nonstick cooking spray

Instructions: 

  • In a medium bowl place the egg white and beat lightly.
  • Add uncooked ground turkey, green onion, craisins, soy sauce, salt and pepper.
  • Mix well with a large spoon or your hands until well blended.
  • Shape into 28 balls.
  • Spray large nonstick skillet with nonstick cooking spray.
  • Add your meatballs to the skillet; cook over medium high heat for 10 to 12 minutes or until meatballs are no longer pink in center, carefully turning occasionally to brown evenly.
  • Pour your BBQ sauce over your meatballs and stir them around until they are all completely covered. Place the lid on and let them simmer on low heat for about 3 minutes.
  • Serve with toothpicks.

Stuffing

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Per Serving (1/2 cup): Calories 163, Protein 11g, Total Fat 10g, Carbs 11g

Ingredients: 

  • 3 Perfect 10 Healthy Grain Bagels, cubed
  • 3 tablespoons olive oil
  • 1 cup chopped onion
  • 6 large garlic cloves, roughly chopped
  • 1/2 pound lowfat turkey sausage
  • 3/4 cup chopped celery
  • 2 ½ teaspoons dried sage,
  • 1 ½ teaspoons dried rosemary
  •  ½ teaspoon dried thyme leaves
  • 1/3 cup fresh parsley
  • 1 red apple, cored and chopped
  • 3/4 cup dried cranberries
  • 1 cup Sharp Light Cheddar, cut into 1-inch chunks
  • 3/4 cup turkey stock

Instructions: 

  • Preheat oven to 350°F.
  • Spread bagel cubes in single layer on large baking sheet. Bake for about 7 minutes or until nicely toasted.
  • Transfer to large bowl and set aside.
  • Heat large skillet over medium-high heat. Add oil, onions and garlic cook, stirring, for several minutes until onions are golden. Add sausage, breaking up with spoon, and cook until evenly browned. Add celery, sage, rosemary and thyme; cook, stirring, for 2 minutes to blend flavors.
  • Pour sausage mixture over bread cubes.
  • Mix in apple, cranberries, parsley and cheese.
  • Drizzle with turkey stock and toss together lightly.
  • Let cool. Spoon stuffing into turkey, loosely filling cavity.

Mashed Potatoes

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*Yields 2 cups

Per Serving (2 cups): Calories 96, Protein 6.5g, Total Fat 2g, Net Carbs 9g

Ingredients: 

  • 4 cups cauliower (340g)
  • 1/2 cup unsweetened almond milk
  • 1 garlic clove
  • 1/2 tsp pepper
  • salt to taste

Instructions: 

  • Cut cauliower into small pieces and place into a microwavable bowel.
  • Microwave cauliower covered for 5 minutes, then blend all ingredients together.
  • You can add any other spices you like.

Eggnog

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*Yields 2 Cups( 1 serving)   

Per Serving: Calories 216, Protein 9g, Total Fat 11g, Carbs 6g

Ingredients: 

  • 3 cups unsweetened almond milk
  • 2 large eggs
  • 1/3 cup splenda
  • 1 tsp cornstarch
  • 1 tbsp vanilla extract
  • 3 oz spiced rum
  • 1 tbsp ground nutmeg, for garnish

Instructions: 

  • Heat 2-1/2 cups almond milk in a medium saucepan. Add the vanilla extract to the saucepan and simmer over medium heat.
  • In a large bowl, whisk the eggs, splenda and cornstarch until it turns light yellow. Temper the eggs by gradually pouring the hot milk mixture, about 1 cup at a time, into the egg mixture, whisking constantly (this is important, otherwise you’ll make scrambled eggs).
  • Pour the mixture back into the pan. Place over medium heat and stir constantly with a wooden spoon until it begins to thicken, about 6-7 minutes.
  • Remove from heat and immediately stir in the remaining 1/2 cup milk to stop the cooking.
  • Let it cool and transfer to a pitcher, add rum and chill until ready to serve.

Pumpkin Pie Tarts

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*Serves 1 

Per Serving: Calories 142, Protein 11g, Total Fat 7g, Carbs 11g

Ingredients: 

Filling: 

  • 1 Oh Yeah! One Pumpkin Pie Bar
  • 1/4 scoop Quest Vanilla Protein Powder
  • 6 tablespoons unsweetened almond milk
  • 1/2 cup pumpkin purée
  • 1/4 cup zero-calorie sweetner

Tart Shell:

  • 1/2 scoop Quest Vanilla Protein Powder
  • 1 tablespoon cold butter
  • 2 tablespoons oat flour
  • 1 tablespoon almond flour
  • 1 tablespoon cold water
  • 1/2 teaspoon zero-calorie sweetener
  • 4 (3-inch) tart molds 

Instructions: 

  • Filling: In a microwave-safe bowl, add unwrapped Quest Bar® and almond milk. Microwave for 1 minute. In a blender, add melted mixture, Quest Protein Powder, pumpkin purée and sweetener. Blend for 10 seconds, or until smooth.
  • Place in refrigerator for 10 minutes.
  • Tart Shell: Preheat oven to 350°F. Cut butter into tiny cubes. In a medium bowl, add Quest Protein Powder®, butter, oat our, almond our, water, sweetener and salt. Knead until a ball of dough is formed.
  • Wrap dough ball in plastic wrap and refrigerate for 30 minutes.
  • Remove dough and cut into 4 equal parts. Press dough into each mold. Bake for 8 minutes.
  • Let cool for 2 minutes. Remove shells from molds and invert onto a nonstick baking sheet. Bake for 6 minutes.
  • Assembly: Divide lling into tart shells. Bake for 6 minutes. Let cool for 5 minutes.
  • Refrigerate for at least 20 minutes before serving

Spinach & Mushroom Egg White Frittata

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*Serves 1 

Per Serving: Calories 147, Protein 29g, Total Fat 1g, Carbs 5g, Fiber 1.5g

Ingredients: 

  • 2-3 brown mushrooms, sliced handful of fresh spinach
  • 1 cup egg whites international
  • kosher salt
  • 2 large eggs
  • 2 tablespoons grated parmesan cheese
  • hot sauce if desired

Instructions: 

  • Preheat the oven or toaster oven to broil. . 
  • Spray a 7-inch non-stick fry pan with cooking spray and heat on medium heat. Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice. 
  • Add the fresh spinach and cook for 1-2 minutes or until the spinach has wilted. Whisk the egg whites in a bowl until light and frothy, add a pinch of kosher salt and pour into the mushroom and spinach mixture. Sprinkle with 1 tablespoon of the parmesan
  •   Let the eggs cook undisturbed until the edges of the egg whites start to cook through and turn a more solid white. Gently lift the edges of the egg whites and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute
  • Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through. Remove from the oven and sprinkle with the remaining parmesan cheese. Cut into wedges and serve with hot sauce if desired. 

Vanilla frosted doughnuts w/ sprinkles

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*Serves 8 

Per Serving (2 doughnuts): Calories 184, Protein 20g, Total Fat 4g, Carbs 19g

Ingredients: 

  • DOUGHNUTS:
  • 1 cup FlapJacked Buttermilk 
  • Protein Pancake & Baking Mix 2 tsp baking powder
  • 1 tbsp truvia baking blend 1 egg
  • 3/4 cup Califia Almond Milk, unsweetened
  • 1 tsp vanilla extract
  • GLAZE:
  • 5.3 oz (one container) Greek vanilla yogurt
  • 1 scoop Quest vanilla protein powder

Instructions: 

  • Preheat oven to 350°. 
  • Whisk all ingredients in large mixing bowl until well combined.Pour batter evenly into greased doughnut pan, you will have enough batter to make a few more doughnuts.
  • Bake for 12-15 minutes until golden and beautiful.
  • While doughnuts are baking, make the glaze. Mix together yogurt and protein powder in a small bowl until well combined. 
  • Remove from oven and set on cooling rack for a few minutes. Spread glaze on donuts and top with sprinkles. Enjoy!

Chicken, Broccoli & Cheese Mini Egg Omelets

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*Serves 2 

Per Serving (3 mini omelets): Calories 261, Protein 36g, Total Fat 10g, Carbs 4.5g

Ingredients: 

  • 2 cups broccoli, florets
  • 4 oz chicken breasts, cooked & shredded
  • 1/2 egg whites international*
  • 2 large eggs
  • 1/8 cup cheddar cheese, shredded
  • 1/8 cup mozzarella reduced fat cheese, shredded
  • salt & pepper to taste

Instructions: 

  • Preheat oven to 350°. 
  • team broccoli with a little water for about 6-7 minutes. 
  • When broccoli is cooked,  crumble into smaller pieces and add salt and pepper. Mix well. 
  •  Spray a standard size non-stick cupcake tin with cooking spray and spoon broccoli mixture & shredded chicken evenly into 6 tins.
  • In a medium bowl, beat egg whites, eggs, & grated cheese. 
  •  Pour into the greased tins over broccoli & chicken until a little more than 3/4 full. 
  • Top with grated cheddar and bake in the oven until cooked, about 20 minutes. 

Baked Chicken Parmesan

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*Serves 2 

Per Serving: Calories 232, Protein 42g, Total Fat 10g, Carbs 16g, Fiber 1.5g

Ingredients: 

  • 1 (about 8 oz each) chicken breast, sliced in half lengthwise to make 2
  • 1/4 seasoned whole wheat bread crumbs
  • 1/8 cup grated parmesan cheese
  • 1 tbsp I Can’t Believe It’s Not Butter Light
  • 1/4 cup reduced fat mozzarella cheese
  • 1/2 cup marinara sauce
  • 1/2 cup grape tomatoes, sliced
  • 1 bag Angel Hair Miracle Noodle*

Instructions: 

  • Preheat oven to 450°F.
  • Spray a large baking sheet lightly with spray.
  • Combine breadcrumbs and parmesan cheese in a bowl. 
  • Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture.  
  • Place on baking sheet and repeat with the remaining chicken.
  • Lightly spray a little more oil on top and bake in the oven for 25 minutes. 
  • Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese. 
  • Bake 5 more minutes or until cheese is melted. Meanwhile cook noodles as package directs, top noodles with remaining sauce and add chicken  to the top. Garnish as desired. 

Chicken Taco Mason Jar Salad

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*Serving size: 1 Jar  

Calories 318, Protein 35g, Total Fat 10g, Carbs 22g, Fiber 3.5g

Ingredients: 

  • 1/4 cup Greek non fat yogurt, plain
  • 1/4  cup taco sauce
  • 2 cups romaine salad, chopped
  • 6 oz chicken breast, cooked & chopped
  • 1/2 cup black beans
  • 1/2 cup corn
  • 1/2 cup grape tomatoes, sliced
  • 1/4 cup reduced fat mexican cheese, grated

Instructions: 

  • Whisk together yogurt and taco sauce in a small bowl until completely combined.
  • Place an equal amount of dressing at the bottom of each jar.
  • Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce.
  • Twist on the top to seal your salads and refrigerate until ready to serve.
  • When you’re ready to eat, just dump the jar onto a large plate or bowl and enjoy!

Turkey & Swiss Sloppy Joes

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*Serving size: 1 Sandwich

Calories 400, Protein 34g, Total Fat 5g, Carbs 36g, Fiber 8g

Ingredients: 

  • 1 tbsp canola oil
  • 12 oz ground turkey breast
  • 2 cups thinly sliced kale
  • 1 cup chopped onion
  • 1 tbsp thyme
  • 1 teaspoon garlic powder
  • 4 oz pre-sliced mushrooms
  • 1 1/2 cups reduced-fat milk
  • 1 1/2 tbsp all-purpose flour
  • 3/4 cup shredded Swiss cheese
  • 4 whole-wheat buns
  • salt & pepper to taste

Instructions: 

  • Heat oil in a large nonstick skillet over medium-high.
  • Add turkey; cook 6 minutes or until browned, stirring to crumble.
  • Add kale, onion, thyme, garlic powder, and mushrooms; cook 6 minutes, stirring occasionally.
  • Whisk together milk and flour.
  • Add milk mixture to pan; bring to a boil.
  • Reduce heat to medium-low, and simmer 5 minutes or until thickened.
  • Remove pan from heat; stir in cheese, pepper, and salt.
  • Spoon about 3/4 cup turkey mixture onto each bun.

Chicken & Bean Burritos

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*Serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream.

Calories 287, Protein 25g, Total Fat 8.5g, Carbs 25g, Fiber 3g

Ingredients: 

  • 3/4 lb chicken breast tenders, cut into 1-inch pieces
  • 1/2 cup pre-chopped onion
  • 1 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • salt & peper to taste
  • 2 tsp canola oil
  • 1/2 cup low-sodium black beans, rinsed and drained
  • 1 tbps minced garlic
  • 2 (10-inch) flour tortillas
  • 1/4 cup shredded Monterey Jack cheese
  • Cooking spray
  • 1/2 cup pico de gallo
  • 1/4 cup low-fat sour cream

Instructions: 

  • Combine first 5 ingredients in a bowl; toss well.
  • Heat a large skillet over medium-high heat. Add oil; swirl to coat.
  • Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally.
  • Add beans and garlic; cook 2 minutes or until heated, stirring frequently.
  • Divide chicken mixture evenly among tortillas.
  • Top each burrito with 2 tablespoons cheese. Roll up each burrito.
  • Heat a large skillet over medium-high heat.
  • Coat both sides of burritos evenly with cooking spray.
  • Place burritos in pan; cook 2 minutes on each side or until browned.
  • Cut burritos in half. Top with pico de gallo and sour cream.

No Bake Cookie Dough

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Recipe makes 4 servings, one Mason jar is one serving.  

Calories 200, Protein 25g, Total Fat 7g, Net Carbs 6g.

Ingredients: 

  • 2 Scoops Quest Vanilla Milkshake Protein Powder
  • 2 Scoops Quest Multi-Purpose Mix Protein Powder
  • 1/3 cup zero-calorie sweetener
  • 1/2 cup water (plus 1-2 tablespoons, if needed)
  • 1 1/2 tablespoons creamy cashew butter
  • 1 1/2 teaspoons butter extract
  • 1 teaspoon vanilla extract
  • 3 tablespoons coconut flour
  • 1 tablespoon almond flour
  • 1/2 teaspoon salt
  • 3 tablespoons sugar-free chocolate chips (28g)
  • 4 (4-ounce) Mason jars

Instructions: 

  • In a medium bowl, stir together sweetener, water, cashew butter, butter extract and vanilla extract.
  • Add in both Quest Protein Powders, coconut flour, almond flour, and salt. Stir until a thick dough is formed. (If dough is too crumbly, add additional water.)
  • Stir in chocolate chips.
  • Divide dough between four 4-oz Mason jars, and serve.

Breakfast Pizzas

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Recipe makes 8 servings, one pizza is one serving.  

Calories 176, Protein 17.8g, Total Fat 7g, Carbohydrates 11.5g.

Ingredients: 

  • 4 Perfect 10 Bagels, Halved
  • Olive Oil
  • 8 Tomato Slices
  • 4 Hard Boiled Eggs, Sliced
  • 4 Tablespoons Mozzarella, Grated
  • Oregano (to taste)
  • Salt (to taste)

Instructions: 

  • Toast bagel halves and place on a cookie sheet.
  • Drizzle each with olive oil, then layer on tomato slices, hard-boiled egg slices (half an egg each), and a little grated mozzarella. Sprinkle with oregano and salt.
  • Broil 5 minutes or until the cheese melts.

Skinny Sloppy Joe

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Recipe makes one serving.  

Calories 275, Protein 35g, Total Fat 4.8g, Carbohydrates 31.5g.

Ingredients: 

Instructions: 

  • Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.
  • Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
  • Spoon onto bagel and top with cheese.