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.

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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

Ingredients
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 

Directions
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!)

ENJOY!!!

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!

Healthy Spring Stir Fry

 

Yes, stir fry can be clean eating and healthy,

and best of all, be DELICIOUS!

I put this simple dish together in the morning for my lunch at work and was so pleased with the outcome. I could easily be doubled or tripled to feed more than one, and feel free to mix up the veggies and meat as desired. 

Recipe adapted from Skinnytaste
Ingredients: 
4-6oz chicken breast, cooked and cubed
1/2 cup brown rice, cooked
3tbs egg whites
1 large carrot, chopped
1/2 cup sugar snap peas
1-2 garlic cloves, minced
red onion, slivers
1-2 tbs low sodium sauce
1/4 tsp garlic powder (optional: I like garlic)
1/4 tsp pepper
1 tbs olive oil

Directions: 

Mix 1tbs soy sauce,  pepper, and garlic powder in a bowl.
Toss cubed chicken in sauce and set aside.
Heat olive oil in a small skillet over medium heat. 
Add onion and cook until partially translucent.
Then add minced garlic, chopped carrots, and snap peas and sir fry until veggies are tender.
Move cooked veggies to one side of the pan and add in the egg whites. 
Stir them until they scramble and then mix in with the veggies.
Mix the veggie-egg mixture with  the cooked rice and sauced chicken. 
Add another 1/2-1tbs soy sauce and toss it all together until well combined.

Tuna Cakes w/ Greek Yogurt Chipotle Sauce

 

Why have I never cooked tuna? 

I usually just make it for a salad or a sandwich but that just included mixing it with other ingredients cold. BUT COOKING IT? It's like adding a whole new level of flavor.
I must admit I am not a fan of seafood in general--I know some of you gasped-- but it's very slowly growing on me. A little bite of sushi here, a little taste of salmon there; but really it's only tuna.

HOWEVER,

Tuna cakes are now one of my favorite go to meals and seriously SO EASY!!!!!

The idea for this recipe came from Skinnymom.com. An awesome blog of mom Brooke who shares her journey as a mom who wants to live fit and healthy.

I adapted the recipe based on the ingredients in my kitchen and seriously it couldn't be simpler.

Ingredients:
1 5oz can of tuna in water
2 1/2 tbs egg whites
1 tbs spicy brown mustard
1/4 cup brown puff rice cereal (or rolled oats or bread crumbs)
2 tsp dried onions (or 1/4 cup fresh onion if you prefer)
1 tsp garlic powder
1/2 tsp pepper
1/8 tsp salt

Chipotle  Sauce
2 tbs greek yogurt
1/2 tsp chili powder + more if desired. 
1/4 tsp lemon juice
1/4 tsp garlic powder

Directions: 
Heat a small skillet on Medium heat and spray with olive oil spray--I used my misto! 
drain as much water from tuna as possible. Pat dry tuna with a paper towel (the dryer the tuna the firmer the cakes) 
Mix tuna, egg whites, mustard, and spices in a small bowl. 
Form two equal cakes--I used my hands. 
And place on heated skillet. Feel free to shape patty as you cook if it falls a part.
Let sit on one side for ~4 min and then flip. Repeat and continue flipping every minute or two until cake is a nice golden brown. I found it helpful to press on the patty with a spatula while it was cooking to let any extra water inside the cake cook out. 

While cakes are cooking, 
Mix greek yogurt, and spices in a small bowl. Taste and season as desired. 

When cakes are done place over a nice bed of leafy greens and top cakes with a dollop of chipotle sauce. 

ENJOY!!!!

Nutrition Information: 

2 cakes w/out sauce

158 cal * 7 carbs * 1 fat * 30g protein * 0g fiber

 Sauce:

33 cal * 2 carbs * 0g fat * 3g protein * 0 fiber

 

Turkey Meat Balls: Protein Packed!

Well I am starting the Jamie Eason, Live Fit 12 week challenge and this is one of her recipes. 
I am not following the challenge's  meal plan to a 'T,' but I will use it as a guideline. You can read more HERE.

One of her recipes are turkey muffins, which are generally used as a snack in between meals. Her's are HUGE--large racquet ball size--and women are asked to eat 2 as a snack.
Can you imagine pulling that out as a snack at your desk.

Anyways, I made my own version, a bit smaller, and they are still packed with protein and will serve me just well for the time being.

They are delicious on there own but you can serve them with some type of sauce, cut them up and top on a salad, or put them in a sandwich. Endless possibilities.

Ingredients:
1 lb lean ground turkey ( I want to use extra lean but couldn't find it that week, it will cut calories)
1/4 cup rolled oats
1 egg
1/4 cup onion, chopped
2 mini peppers, chopped
1 small zucchini, grated
1 tsp chili powder
1 tsp cumin
1/2 tsp ground mustard
1/2 tsp garlic powder
1/4 tsp red pepper flakes,

Directions:
Preheat oven 375  F.
Non stick a muffin tin
Mix everything together in a small bowl-use your hands!
Do not over mix the meat but mix enough to get every thing incorporated.

Roll mixture into 12 equal sized balls, place in muffin tin and bake for 40 min.

Serve on a salad, in a pita, on some spaghetti squash, or just eat them---they taste great with hot sauce!

ENJOY!!!