Tomato Tartlets

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Recipe makes 6 servings, 2 tartlets per serving.

Calories 90, Total Fat 3g, Protein 6g, Carbohydrates 10g.

Ingredients: 

  • Instructions: 

  • Preheat oven to 350°F.

  • In a bowl, combine all ingredients except for the tomatoes. Mix with a spoon until you end up with a thick, sticky batter.

  • Let batter sit and slice the tomato into twelve thin, small slices. Remove seeds from the tomato slices.

  • Spray nonstick cooking spray in a muffin tin.

  • Drop rounded tablespoons full of batter into each well of the muffin tin.

  • Use your fingers to flatten each mound, spreading evenly in the well.

  • Place each slice of tomato into each well and press down lightly into the batter.

  • If desired, sprinkle a little bit of sea salt onto each tartlet. Place in the oven and cook for 14 minutes or until edges of each tartlet are golden brown. ENJOY!

Low Carb Salad on a Stick, Italian Style

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Recipe makes 4 servings, 1 skewer is one serving.  

Calories 57, Total Fat 3.75g, Protein 4g, Carbohydrates 3.5g.

Ingredients: 

  • 4 cups romaine lettuce, chopped into large chunks (1 bag of chopped romaine lettuce will work)

  • 8 large black olives, pitted

  • 8 small cherry tomatoes or grape tomatoes

  • 6 slices of reduced-fat salami, each slice cut into fours, see shopping tips

  • 8 teaspoons Walden Farms Italian Dressing

  • 2 teaspoons Parmesan cheese

  • 4 wooden, bamboo or other disposable skewers (such as plastic)

  • Instructions: 

  • To make each salad stick:
    a. Place 1 little triangle of salami on wooden stick.
    b. Make a small stack of lettuce (about ¼ cup of lettuce) and thread onto stick.
    c. Next, add 1 olive
    d. Add 1 more stack of lettuce
    e. Add 1 tomato
    f. Repeat these steps two more times ending with 2 triangles of salami on top
    g. Place on serving plate. Drizzle each with 2 teaspoons salad dressing and sprinkle ½ teaspoon Parmesan cheese on each.

    These can be prepped in advance and stored in the refrigerator. Drizzle the dressing and sprinkle with cheese just before serving.

Cheeseburger Lettuce Wraps

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Per Serving (Serves 2) : Calories 244.5, Carbs 6 g, Protein 32 g, Total Fat 9 g

Ingredients: 

  • 6 oz. ground beef 95 % lean

  • 1/2 pkt. HealthyWeight Beef Pasta Soup

  • 2 slices Lisanatti Cheddar Cheese

  • 2 large lettuce leaves

  • 1/4 medium tomato, sliced

  • Walden Farms condiments

Instructions:

  • Preheat the oven to 350 degrees.

  • In a small bowl, combine the ground beef and 1/2 packet of HealthyWeight Beef Pasta Soup mix

  • Mix well.

  • Shape into 2 patties.

  • Place in a greased baking dish.

  • Bake, uncovered at 350 degrees for 30-35 minutes or until meat is no longer pink.

  • Remove from oven, place one slice of cheese on each patty and cook for an additional 5 minutes.

  • Place each burger on a large piece of lettuce.

  • top with tomato and wrap the lettuce up over the top and serve.

  • Add your choice of Walden Farms condiments.

Simple Lemon, Shrimp & Prosciutto Pasta

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Per Serving (4 Plates): Calories 174.5, Carbs 7 g, Protein 17 g, Total Fat 9.25 g

Ingredients: 

  • 1 bag Miracle Noodle Angel Hair

  • 2 oz. thinly sliced prosciutto

  • 12 ounces peeled and deveined tail-on large shrimp

  • 1/8 cup extra-virgin olive oil

  • 4 garlic cloves, thinly sliced

  • 2 cups cherry tomatoes, halved

  • 1/2 cup thinly sliced fresh basil

  • 1/2 tsp. salt

  • 1/4 tsp. crushed red pepper

  • 2 lemons, wedged

Instructions:

  • Cook pasta according to package directions.

  • Drain, reserving 1 cup cooking liquid.

  • Cook prosciutto in 1 tbsp.oil in a large skillet over medium-high stirring often, 1-2 minutes.

  • Add tomatoes, 1/4 cup basil, salt, & red pepper.

  • Cook about 4 minutes.

  • Add shrimp, cook about 3-4 minutes.

  • Stir in up to 1 cup saved cooking liquid to thin sauce to desired consistency.

  • Squeeze juice from 1 lemon into sauce.

  • Stir in pasta & 2 tbsp. oil.

  • Cut 1 lemon into wedges.

  • Divide pasta evenly among 4 plates

  • Top with prosciutto & remaining 1/4 cup basil.

  • Serve with lemon wedges.

Brownie-Kabob's

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Per Serving (3 pieces): Calories 183, Carbs 9g, Protein 22g, Total Fat 5.5g

Ingredients: 

  • 1 Eat Me Guilt Free Chocolate Brownie

  • 1 Eat me Guilt Free Blondie Vanilla Brownie

  • 4 Strawberries

Instructions:

  • Divide brownies into six pieces each.

  • Cut strawberry into three pieces.

  • Set aside

  • Layer on kabob as follows: strawberry slice, Blondie Vanilla Brownie, strawberry, Chocolate Brownie and strawberry.

  • Repeat on each of the six kabobs.

Mozzarella Sticks

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Per Serving (2 pieces): Calories 115, Carbs 2g, Protein 7g, Total Fat 5g

Ingredients: 

Instructions: 

  • Preheat oven to 400F.

  • Line a baking sheet with parchment paper and set aside.

  • Add mozzarella stick pieces to a plastic bag and freeze for 30 minutes.

  • Add Quest protein chips to a medium ziplock bag and crush to a crumb size.

  • Add crushed protein chips, almond flour, and whisked egg to three individual bowls.

  • Remove mozzarella stick pieces from freezer, coat in almond flour, egg, and finally crushed Quest protein chips, place onto baking sheet.

  • Freeze mozzarella sticks on lined baking sheet for 10 minutes.

  • Remove mozzarella sticks from freezer and bake for 5 minutes at 400F, flip and cook for an additional 5 minutes.

  • Plate game day mozzarella sticks warm, sprinkle on chopped parsley, and serve with marina sauce. 

Baked Turkey Meatballs

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Per Serving (3 meatballs): Calories 207, Carbs 13.5g, Protein 20.5g, Total Fat 8g

Ingredients: 

  • 1 pound ground turkey

  • 1 egg

  • 1/2 cup bread crumbs

  • 1/4 cup chopped parsley

  • 1 clove garlic, finely diced

  • 1/4 cup shallot or onion, finely diced

  • 1 tablespoon tomato paste

  • 1 teaspoon salt, or to taste

  • 1 teaspoon pepper, or to taste

  • Walden Farms BBQ sauce 

Instructions: 

  • Preheat oven to 400° F. Lightly grease a sheet pan with oil and set aside.

  • In a bowl, mix all ingredients together thoroughly with your hands.

  • Roll into about 20 meatballs and place on pan.

  • Bake until golden brown, about 20 minutes or until cooked through and not pink in the middle.

  • Glaze meatballs with any of our Walden Farms BBQ sauce and pop back in the oven for 5 minutes!

High Protein Oatmeal

High Protein Oatmeal
 

*Serves 1

Per Serving: Calories 318, Carbs 36g, Protein 32g, Total Fat 6.5g, Fiber 7g

Ingredients: 

  • 1 pkt or scoop vanilla Unjury Protein Powder*

  • 1/2 cup Quaker Oats

  • 3/4 cup unsweetened almond milk

  • 2 tbsp PB2 Peanut Butter

  • 1/2 tbsp cinnamon

Instructions: 

  • Mix all ingredients except milk in a microwave safe bowl.

  • Stir in almond milk and heat for 1:30 to 2:00 minutes in the microwave.

Seasoned Creamy Chicken

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*Serves 1

Per Serving: Calories 168, Carbs 10g, Protein 27g, Total Fat 2g

Ingredients: 

  • 1 pkt CarbEssentials Creamy Chicken Soup w/ Vegetables Mix*

  • 2/3 cup water

  • 1/4 cup each (Oregano, Basil & Garlic Powder)

  • 1 tbsp dried onion flakes

  • 1 tbsp fat free cream cheese

  • 1/2 breast boneless skinless chicken breast, cubed & cooked

Instructions: 

  • Prepare soup as directed on package, adding oregano, basil, garlic powder, onion flakes, cream cheese and COOKED chicken cubes; stir until well blended.

  • Microwave on medium-low for 2–4 minutes or until hot; stir again and serve.

BLT Salad Wrap

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*Serves 1

Per Serving(: Calories 155, Carbs 15g, Protein 18g, Total Fat 4g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 4 slices extra lean turkey bacon

  • 1 medium Roma Tomato, chopped

  • 1/2 cup Romaine lettuce, shredded

  • 1 tbsp fat-free mayonnaise

Instructions: 

  • Cook turkey bacon according to the package instructions; once cool enough to handle, chop coarsely.

  • Warm tortilla in the microwave (approx. 5–10 seconds); lay tortilla out flat on serving plate, spread mayonnaise all over the tortilla, leaving about 1 inch of space around the perimeter.

  • Layer the lettuce, bacon, and tomato on top of the tortilla; roll up tightly and enjoy.

Lemon-Garlic Marinated Shrimp

Lemon-Garlic Marinated Shrimp
 

*Serves 8

Per Serving(4 shrimp): Calories 101, Carbs 2g, Protein 15g, Total Fat 4g

Ingredients: 

  • 1¼ pounds cooked shrimp

  • 3 tablespoons minced garlic

  • ¼ cup lemon juice

  • ¼ cup minced fresh parsley

  • 2 tablespoons extra-virgin olive oil

  • salt & pepper to taste

Instructions: 

  • Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute.

  • Add lemon juice, parsley, salt and pepper.

  • Toss with shrimp in a large bowl.

  • Chill until ready to serve. Make Ahead Tip: Cover and refrigerate for up to 2 hours.

Protein-Packed Spinach & Artichoke Dip

protein-packed spinach & artichoke dip
 

*Serves 4

Per Serving: Calories 115, Carbs 10g, Protein 9g, Total Fat 1g, Fiber 6.5g

Ingredients: 

  • 8 oz 0% (fat-free) greek yogurt

  • 8 oz 1% no-salt added, non-fat cottage cheese

  • 1 10 oz package of frozen spinach, thaw and press all water out of it

  • 1 14 oz can quartered artichoke hearts (in water, not marinated)

  • 1 5 oz can water chestnuts, diced

  • 1 packet ranch dips seasoning

  • 2 cloves fresh garlic

Instructions: 

  • Preheat oven to 350 degrees. In a food processor (or blender) process cottage cheese until completely smooth.

  • Add in greek yogurt and ranch seasoning.

  • Peel and smash garlic cloves with the flat edge of a knife and add to food processor.

  • Strain all water out of spinach and add to processor and process until smooth.

  • Strain as much water out of artichoke hearts as possible... this is important so you don't get a watery dip. Add artichoke hearts to processor and pulse until combined...don't over process!

  • Transfer dip into a bowl.

  • Dice up water chestnuts make sure excess water is strained out before adding to dip. stir until mixed in and transfer to a oven safe dish.

  • Sprinkle the top with shredded parmesan cheese and place in the oven for 20-25 min or until cheese begins to brown and bubble on top. Serve with veggies!

Low Carb Mashed Potatoes

low carb mashed potatoes
 

*Serves 6

Per Serving(1 cup): Calories 98, Carbs 15g, Protein 7.5g, Total Fat 1.5g, Fiber 2.5g

Ingredients: 

  • 2 cups red potatoes, diced

  • 4 large cloves garlic, peeled and quartered

  • 1 large head cauliflower, separated into florets (about 4 cups)

  • 1 1/2 tablespoons I Can’t Believe It’s Not Butter Lite

  • 1 pkt or 1 scoop Unjury Protein Powder Chicken Soup Flavor

  • 1/3 cup nonfat Greek yogurt

  • Salt and pepper, to taste

  • For the garnish: Fresh chives, chopped

Instructions: 

  • Add diced potatoes and garlic to a large pot of boiling water, cook for about 10 minutes.

  • Then add cauliflower; cook for an additional 7-10 minutes, or until both the potatoes and cauliflower are tender.

  • Remove from heat, drain the contents of the pot, and transfer mixture to a large bowl.

  • Put Unjury Protein Powder into 8oz of warm water, stir. (Don’t use very hot water or texture will be affected.)

  • Add butter, Unjury, yogurt, salt, and pepper to the large bowl mixture.

  • Using a hand mixer, whip to desired consistency.

  • Garnish with fresh chives and serve.

Egg Drop Soup

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*Serves 4

Per Serving(per loaf): Calories 160, Protein 27g, Total Fat 4g, Carbs 2g

Ingredients: 

  • 4 Packet or

  • 4 Scoop UNJURY® Chicken Soup Flavor*

  • 4 Medium Eggs

  • 4 Cups Water

Instructions: 

  • Whisk the egg in a bowl. Set aside.

  • Measure water into a microwave-safe mug. Place water in microwave and heat until simmering.

  • Using a fork, slowly mix the whisked egg into the water until the egg forms a stringy consistency.

  • Let the water-and-egg mixture cool to 140° F.

  • Once the water-and-egg mixture has cooled, slowly whisk in UNJURY until well combined.

Warm-Me-Up Turkey Chili

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*Serves 4

Per Serving: Calories 272, Protein 30g, Total Fat 4g, Carbs 38g, Fiber 12g

Ingredients: 

  • 1 tablespoons olive oil

  • 1/2 pounds ground turkey

  • 1/2 cup chopped onion

  • 1/2 cup celery stalks, chopped

  • 1/2 cup green or red bell pepper, seeded and chopped

  • 1/2 cup poblano chile peppers, seeded and chopped

  • 3 tsp minced garlic 1 tablespoons ground cumin

  • 1/2 tablespoon chili powder

  • 1/2 tablespoon dried oregano dash of crushed red pepper

  • 1/2 can (28oz) tomato puree

  • 1 cans (28oz) diced tomatoes

  • 1/2 can (15oz) black beans, rinsed and drained

  • 1/2 can (15oz) can pinto beans, rinsed and drained

Instructions: 

  • In a large pan heat oil over medium-high heat.

  • Add ground turkey; cook and stir until browned.

  • Remove half of the turkey. Add onion, celery, peppers and garlic. Cook for 5–6 minutes or until the onion is tender, stirring occasionally.

  • Stir in cumin, chili powder, oregano, crushed red pepper and salt. Cook and stir for 2 minutes more.

  • Return turkey to pan. Add tomato puree and undrained tomatoes to pan; stir to combine. Bring to boiling; reduce heat.

  • Simmer, covered, for 30 minutes, stirring occasionally. Stir in the drained black and pinto beans. Simmer, covered, for 10 minutes more. Season to taste.

Mini Meatloaf

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*Serves 4

Per Serving(per loaf): Calories 295, Protein 36g, Total Fat 8g, Carbs 19g

Ingredients: 

  • 1/2 teaspoon vegetable oil

  • 1/2 onion, chopped

  • 1 garlic cloves, minced

  • 1/4 teaspoon dried thyme

  • 1/4 cup ketchup

  • 1 tablespoons packed light brown sugar

  • 2 teaspoons apple cider vinegar

  • 1 egg

  • 1/4 cup skim milk

  • 1 teaspoons Dijon mustard

  • 1 teaspoons Worcestershire

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/8 teaspoon hot sauce

  • 1/2 pound lean ground beef

  • 1/2 pound lean ground turkey

  • 1/2 cup fresh whole-wheat breadcrumbs

  • 1/8 cup fresh parsley, chopped

Instructions: 

  • Preheat oven to 350° F.

  • Heat oil in a large nonstick skillet over medium-high heat. Add the onion and cook until soft, about 5 minutes.

  • Stir in the garlic and thyme cook for about 15 seconds. Set aside to cool.

  • Meanwhile combine the ketchup, brown sugar and vinegar, set aside.

  • In a separate bowl, mix the egg, milk, mustard, Worcestershire, salt, pepper and hot sauce.

  • In a large bowl, mix the meats together and add the breadcrumbs, parsley, onion mixture and egg mixture until evenly combined and it no longer sticks to the side of the bowl.

  • Line a baking sheet with foil and lightly coat with cooking spray. With wet hands, shape the meat mixture into 4 (4 x 2-inch) loaves and space evenly on the sheet.

  • Cook for 45 minutes.

Chocolate Pumpkin Spice Latte

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*Serves 1

Per Serving: Calories 150, Protein 25g, Total Fat 0g, Carbs 12g

Ingredients: 

  • 1 Packet or 1 Scoop UNJURY® Chocolate Classic or Splendor

  • 1 Tablespoon Canned Pumpkin (not pumpkin pie filling)

  • ¼ Teaspoon Pumpkin Pie Spice (cinnamon, nutmeg, allspice)

  • ½ Cup Skim Milk

  • ½ Cup Coffee

Instructions: 

  • Brew coffee and allow to cool to below 140° F.

  • Combine all ingredients in a blender.

  • Blend until smooth.

  • Warm in microwave (but not exceeding 140° F).

  • Stir, and enjoy!

Dutch Baby Protein Pancakes

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*Serves 4

Per Serving: Calories 235, Protein 17g, Total Fat 10g, Carbs 15g, Fiber 2.5g

Ingredients: 

  • 1 cup Buttermilk FlapJacked Protein Pancake & Baking Mix

  • 3 eggs

  • 2/3 cup Fair Life 2% milk

  • 1 tbsp splenda

  • ¼ tsp salt

  • ½ tsp vanilla extract

  • 2 tbsp butter

  • Walden Farms Fruit Spread/Syrup*

Instructions: 

  • Pre-heat oven to 425˚and set cast iron skillet inside to warm up.

  • Combine pancake mix, eggs, milk, splenda, salt, vanilla in a blender. 

  • Blend until combined, creating a smooth and thin batter.

  • Take iron skillet out of oven. Add butter, allowing to melt and coat the skillet. 

  • Once coated, pour batter into skillet and put back into the oven. Bake for 18-25 minutes or until the edges are golden and puffed, and the center is cooked through. 

  • Top to your hearts desire, top with your favorite Walden Farms Fruit Spread or Syrup. 

Microwave Egg & Veggie Sandwich

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*Serves 1

Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g

Ingredients: 

  • 1 Healthy Grain Perfect 10 Bagel*

  • 3/4 cup egg whites

  • 10-15 fresh spinach leaves

  • 1 oz Garlic & Herb Lisanatti Almond Cheese*

  • 2 slices tomato

  • 2 slices avocado

  • salt & pepper

  • hot sauce if desired

Instructions: 

  • Toast bagel in the toaster. 

  •  In a small bowl add egg whites and spinach leaves, season with salt & pepper. 

  • Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.

  • Smear cheese on toasted bagel and add slices of tomato. 

  • Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado.

  • Season with hot sauce if desired.

Surf'n Turf Foil Packs

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*Serves 1

Per Serving: Calories 217, Protein 24g, Total Fat 8g, Carbs 14g, Fiber 2.5g

Ingredients: 

  • 1.5 oz. sirloin steak, cut into 1" cubes

  • 1.5 oz. shrimp, cleaned and deveined

  • 1/2 ear of corn, each cut into 2 pieces

  • 1/4 c. grape tomatoes

  • 1/4 small red onion, cut into thick slices

  • 1/4 lime, sliced into wedge

  • 1/2 garlic cloves, thinly sliced

  • 1 tsp. Old Bay Seasoning

  • 1 tsp. of fresh thyme leaves

  • dash of. cumin

Instructions: 

  • Preheat grill over high heat. Cut 1 sheet of foil (12 inches long). 

  • Cut 1 sheet of foil (12 inches long).

  • Put steak, shrimp, corn, tomatoes, red onion, lime wedge, and garlic into foil pack. 

  • Drizzle with olive oil and sprinkle with Old Bay, fresh thyme, cumin, and black pepper.

  • Fold the foil packet crosswise  over mixture to completely cover the food. 

  • Roll top and bottom edges to seal. 

  • Place foil packet on the grill for about 6 to 8 minutes per side.