Tuesday, September 24, 2013

Turkey with Zucchini "Pasta"

So, have you seen those "make pasta from your veggies" machines? If not, Google them.
Some look really cool, others look like a gadget thought up on Star Trek.
But hey, neat idea.

For this dish however, I used the good ol' fashioned potato peeler. I didn't get uniform "noodles," but I did get thin cuts of zucchini that I sauteed in the pan to make a delicious base for my ground turkey and my husband's homemade awesome tomato sauce.

This dish can be whipped up in minutes and is super healthy, clean eating, paleo, and ready to be in your tummy.

makes ~2 servings
1/2 lb ground turkey
1 large zucchini
1 cup of your favorite pasta sauce
1-2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper

Cook and brown your ground turkey in a skillet. Season with some garlic powder, salt, and pepper. Set aside.
Take your zucchini and hold upright on a cutting board. Using your peeler, stroke from the top of the zucchini to the bottom in a quick motion to produce "strands". They should be thin.
In another skillet, heat a little olive oil on medium heat. Add in created zucchini noodles and saute them for about 2 min--until they are fragrant and beginning to get some brown spots on them. Season with salt, pepper, and garlic powder as desired.
Heat up you pasta sauce.

Now place your cooked zucchini noodles as the base of your dish, then top with ground turkey and pasta sauce.
Mix it all up, and enjoy!

Feel free to sprinkle some Parmesan cheese, or crumble some croutons on top; No need to worry about calories with this "pasta" dish.


Sunday, September 15, 2013

Protein Pumpkin Muffins

Yes it's the start of fall so of course I am going to post something with pumpkin in it.

However, I've been making these for the past few months and it just dawned on me that I have yet to blog about these amazing muffins that I devour weekly.

Pumpkin has ~Vitamin A 2650 IU that, my friends, is a A LOT of Vitamin A.
Why does this matter?
Well because Vitamin A has a multitude of health benefits for the body including, eye health, skin health, teeth and bone health, and is made from the powerful antioxidant beta-carotene which in current studies has helped fight cancer.

So eat up my friends.

Oh did I mention each muffin is ~64 calories, 8 carbs, 4g protein, and 2g fiber? Yup.


Makes ~18 muffins
1 15oz can of pumpkin
2 cups oat flour
2 scoops vanilla protein powder
1/2 cup applesauce
1 tsp vanilla
3-4 large egg whites (~9tbs)
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/2 tsp salt
1 tsp baking soda
1 tsp baking powder

*Optional: a handful chopped walnuts

Preheat oven 350 F. 
Mix everything in a large bowl.
Scoop about 1/4 cup into each muffin tin compartment.

Bake for 15-18 min, until toothpick comes out clean.


p.s. Serving size is ~3 muffins.

Monday, September 2, 2013

Low Carb Greek Yogurt Pancakes

So I pretty much stole this one from my self. Greek Yogurt Pancakes are my favorite "normal" pancake to make, but the carbs can add up quickly. I'm trying to rotate my carb intake now, so I needed something that was going to allow me to fulfill my craving for pancakes on my low carb days.

Bring in the oatmeal.
copyright bobsredmill

Rolled oats are a fantastic alternative to flour, when ground up, and can be gluten free! yeah!

It's also a 1:1 ratio so no tricky measuring, just use the same amount of oats as you would flour.

Now, you can buy rolled oat flour, or you can buy regular oats and the blend them yourself (that's what I do).

I love using ground rolled oats in muffins, cakes, and cookies too!

Alright, ready for some awesome high protein, low carb pancakes? Go.

Makes ~10 pancakes
1 large egg
1 cup greek yogurt
1/2 cups rolled oats, blended
1 tsp vanilla
1 tsp baking soda
1/8 cup milk of choice (I use almond milk--the more milk you use the thinner the batter, your choice)
Optional (my favs):
1/2 tsp cinnamon
1/2 scoop vanilla protein powder 

Heat a large skillet on Medium heat.
Blend your 1/2 cup rolled oats to a fine powder and place in a medium bowl.
Then whisk in your greek yogurt, egg, vanilla, and baking soda.
Add cinnamon and protein powder, if desired.

Scoop and pour batter and evenly  into the heated skillet. (I use a 1/4 cup to scoop, pour and even out the batter)
Cook until bubbles start to pop on top of the batter and then flip.
Cook for another 45-60 sec.
Repeat until all batter is gone.

Top with some delicious fruit, or jam (blueberry jam is my favorite!)

Nutrition Information: 
Serving size ~5 pancakes
172 Cal * 19 carbs *4.5g Fat* 21.5g Protein * 2.5 g Fiber*

 P.S. It's okay, you can eat them all and still be under 350 calories and have 43g of protein: I DID!

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