Here’s a healthier twist to the traditional meatloaf recipe. I swapped ground beef for ground turkey to lower calories and fat.
- 1 lb ground turkey
- 1 egg
- cracker crumbs (7 saltine whole wheat crackers)
- 1 Tbsp Worcestershire sauce
- 1 tsp garlic powder
- 1-2 tsp basil and oregano
- 1-2 dashes black pepper
- 1 cup (8 oz) tomato sauce
In a large bowl, mix ground turkey, egg, cracker crumbs, and spices until well blended and shape into 2 loaves. Place in baking dish and pour tomato sauce over loaves. Cover and bake at 350 degrees for 1 hour. Makes 6 servings.
146 Calories; 7 gm fat; 2 gm sat fat; 95 mg chol; 338 mg sodium; 5 gm carb; 1 gm fiber; 15 gm protein
These peanut butter cookies are quick and easy! They have no flour and no butter!! If you use Jif peanut butter, they are also gluten free. Moreover, they taste amazing!!
- 1-16oz Jar Jif Peanut Butter (2 Cups)
- 1-1/4 Cup Brown Sugar
- 2 Large Eggs
- 2 Teaspoons Vanilla
- 2 Teaspoons Baking Soda
- 1/4 Cup White Sugar
Beat peanut butter and brown sugar until smooth. Add eggs, vanilla, and baking soda. Mix for about a minute. Shape into balls, and roll in white sugar. Flatten with a criss cross pattern with a fork. Bake for 8-9 minutes, don’t overbake, and let them sit on the baking sheet for a few minutes before transferring to a cooling rack. Makes 4 dozen cookies.
NUTRITION INFO: per cookie; 92 Calories, 6 gm fat, 9 gm carbohydrate; 3 gm protein
Stir Frying is a healthy and delicious way to create quick and nutritious meals that the entire family can enjoy. It’s a nice way to use fresh produce before it spoils. Stir Frying does not have to be Asian cuisine. By changing the spices, a stir fry can be Italian, Mexican or Cajun flavors.
- 1 lb. boneless chicken breast
- 1 bell pepper
- 1 broccoli crown, steamed
- snow peas
- 1 Tbsp. canola oil
- garlic and spices
Heat 1 tablespoon oil in skillet over medium-high heat. Cook and stir chicken and garlic until chicken is slightly pink on the inside, about 2 minutes per side; add vegetables and spices to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 10 to 12 minutes.
260 Calories; 14g Fat; 3g Saturated Fat; 31mg Chol; 384mg Sodium; 20g Carb; 4g Fiber; 14g Protein
When I need to drop a few pounds quickly, I always rely on smoothies. If I use a smoothie as a meal replacement, I always add a scoop of protein powder and I eat a lot of fresh veggies and fruit. This particular smoothie is super low in calories and high in nutrients. It can be used as a snack and it’s great for controlling those unwanted cravings.
- 1 cup unsweetened almond milk
- 2 tablespoons low fat ricotta cheese
- 1 cup strawberries
- handful of ice
- 1 packet stevia
Mix in a blender until smooth.
89 Calories; 4gm fat; 8gm carbohydrate; 2gm fiber; 4gm protein
We all have those evenings where we need something simple to prepare for dinner. This chicken recipes just require 2 ingredients:
- 4 Chicken Breasts
- 1/2 cup Barbecue Sauce
Place chicken in baking dish and cover with barbecue sauce. Then bake @ 350 degrees F for an hour or until done.
Dinner is done. Serve with brown rice, green beans or broccoli, and salad.
177 Calories, 2gm Fat, 11gm Carbohydrate, 27gm Protein, 68mg Cholesterol, 426mg Sodium