Kid Friendly

Lean Turkey Sloppy Joes

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*Serves 4

Per Serving: Calories 148, Protein 18g, Total Fat 2.5g, Carbs 14.5g

Ingredients: 

  • 1 teaspoons olive oil

  • 1 small onion, diced

  • 2 garlic cloves, chopped

  • 1 red pepper, diced

  • 1 pound extra lean ground turkey

  • Salt, pepper & red pepper flakes

  • 1 cup (8 oz) tomato sauce

  • 1/2 cup bbq sauce of choice

  • 1 teaspoon Worcestershire sauce

  • 1 teaspoon chili powder

  • 3 tablespoons tomato paste

  • 1 teaspoon Frank's Hot Sauce or Tabasco

  • 1 tablespoon brown sugar, if desired

  • 3 whole wheat hamburger buns

Instructions: 

  • Heat olive oil in large skillet over medium heat.

  • Once oil is shimmering, add red bell pepper, onion and garlic and cook until the onion is tender and garlic is fragrant, about 4 minutes.

  • Transfer the vegetables to a bowl and set aside.

  • Keep heat on and use the same skillet to cook your turkey. Next add ground turkey to the skillet. Break up the meat and spread it around the pan. Season generously with salt and pepper and cook 8-10 minutes or until the turkey is cooked and no longer pink.

  • Next stir in tomato sauce, a pinch of red pepper flakes, bbq sauce, Worcestershire, chili powder, tomato paste, and hot sauce to the skillet with the meat.

  • Add in the vegetables and stir to combine. Reduce heat to medium low and simmer 15-20 minutes. Taste and adjust seasonings as necessary.

  • Serve on 1/2 of one whole wheat hamburger bun.

Homemade Chicken Nuggets

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*Serves 4

Per Serving: Calories 192, Protein 22g, Total Fat 10g, Carbs 3g

Ingredients: 

  • 2 chicken breasts, boneless and skinless (8oz)

  • ½ cup almond flour

  • 1 tbsp. Italian seasoning

  • 1/2 tbsp. extra virgin olive oil

  • ½ tsp. salt

  • ½ tsp. pepper

Instructions: 

  • Preheat oven to 400 F.

  • Prepare a large baking sheet with parchment paper.

  • In a bowl, stir together the almond flour, Italian seasoning, salt, and pepper.

  • Cut any remaining fat off the chicken breasts. Then slice into 1-inch thick pieces.

  • In a bowl whisk the egg. Place each piece into the egg bowl and then the bowl with the flour and cover completely. Then transfer to the prepared baking sheet.

  • Bake for 20 minutes, then turn the broiler on and place under the broiler 3-4 minutes to make the outside crispy.

  • Serve immediately with mustard or hot sauce.

Chicken Taco Bowls

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*Serves 4

Per Serving: Calories 260, Protein 33.5g, Total Fat 7g, Carbs 29g, Fiber 18.5g

Ingredients: 

  • 8 6-inch low carb flour tortillas

  • Olive Oil cooking spray

  • 8 oz boneless, skinless chicken breast, cut into ½-inch pieces

  • 1 teaspoon garlic powder

  • 1 tablespoon olive oil

  • 1 cup prepared salsa

  • ½ cup shredded sharp non-fat cheddar cheese

  • ½ cup reduced-fat sour cream

  • 1 cup thinly sliced lettuce

  • 1 medium tomato, chopped

  • 2 tablespoons sliced black olives

Instructions: 

  • Preheat oven to 375°F.

  • Cover with a damp paper towel & heat tortillas in microwave 20 sec.

  • Coat each side of 4 tortillas with cooking spray. (Keep the remaining 4 tortillas covered.)

  • Turn a 12-cup muffin tin upside down. Nestle a tortilla in the space between 4 cups to form a "bowl”. Repeat, making 4 bowls total. Bake until firm and beginning to brown, about 15 minutes. Repeat with the remaining 4 tortillas.

  • Meanwhile, toss chicken with garlic powder & salt in a bowl. Heat oil in a large skillet over medium-high heat. Add the chicken & cook, stirring, until it is no longer pink on the outside, about 3 minutes.

  • Add salsa and cook, stirring, until the chicken is no longer pink in the middle, about 3 minutes more. Cover and remove from the heat.

  • Fill each tortilla bowl with about ¼ cup of the chicken mixture. Top with 1 tbsp each cheese and sour cream, 2 tbps each lettuce and tomato & a few olives.