Wild West Frittata

Ingredients:

Olive oil
3/4 cup chopped sweet onion
1/2 cup chopped green bell pepper
4 oz 97% or 98% lean ham steak, cut into 1/4" cubes
salt, to taste (minimal)
Ground black pepper, to taste
2 cups egg whites
2 oz (1 cup) finely shredded light swiss cheese



Preheat the broiler

Place a medium broiler safe nonstick skillet over medium heat.  Lightly coat the skillet with olive oil.  Add the onion, bell pepper, and ham and cook for 5-7 minutes, or until the onion and pepper are softened but now browned.  Season with salt and pepper (keep in mind that you will be adding ham & cheese, so you really won't need much salt).
Turn the heat to medium-high and pour the egg whites into the pan.  Stir the veggies and ham in the eggs until they are evently distributed and the eggs are slightly scrambled, 1-2 minutes.  Reduce the heat to medium.  Continue to cook, continuously sliding a spatula all around the sides of the frittata as far into the bottom as possible to lossen and gently lift the eggs slightly from the pan to prevent sticking, until the frittata is almost set but still runnin on top, 4-6 minutes.
Remove the pan from the heat and sprinkle the cheese evenly over the top.  Transfer the skillet into the oven and broil for 1-3 minutes, or until the cheese is melted and the egg is completely set.  Cut the frittata into 4 equal wedges and serve.


Makes 4 Servings

Nutritional Information per serving:

142 calories
22 g protein
7 g carbohydrates
2 g fat

Low Sugar Dark Chocolate

Ingredients
 4Tbs Organic Virgin Coconut Oil.
 4Tbs of dark cocoa powder


Heat coconut oil in microwave for 30 sec until it goes from solid to liquid form.  Mix in the dark cocoa powder. Then add 6 drops of English toffee flavored Stevia and a half packet of Sun crystals to taste. Put in fridge for about 30 minutes!

I'm not sure of the calories,but this sounds awesome! :)

Cauliflower Pizza Crust

So this is a recipe I got from my friend Trixy combined a little with another one I found. 

Ingredients: 

1 head of raw cauliflower (shredded down to the size of rice or smaller...I Just put mine in a food processor)

1 egg
1 cup mozzarella cheese (I only used 1/4 cup and it was fine!)
1/2 tsp fennel ( I didn't use this ingredient either)
1 tsp oregano
2 tsp parsley

 

Preheat oven to 450

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler at high heat just until cheese is melted .

I loved this crust!! 

Broccoli & Cheddar Mini Frittatas

Ingredients:

Olive oil spray
1 cup chopped steamed broccoli
2 cups of egg whites
1 cup finely shredded low fat cheddar cheese


Directions:

Preheat the oven to 350.  Lightly mist 8 cups of a nonstick standard muffin tin with the olive oil spray. 

Divide the broccoli evenly among the cups (about 2 tbs in each), then divide the egg white sevenly among the cups (about 1/4 cup in each).  Bake the frittatas for 7 to 9 minutes, or until almost set. 

Sprinkle the cheese evenly over the tops of the frittatas.  Bake for 8 to 10 minutes longer, or until the egg is no longer runny and the cheese is melted.  Transfer the muffin tin to a cooling rack and allow the frittatas to rest for 2 miutes before serving.


Makes 4 (2-frittata) servings.

Nutrition per serving:

102 calories
18 g protein
4 g carbohydrates
2 g fat
5 mg cholesterol
1 g fiber
362 mg sodium
                                                                                                                                                                            

Turkey Chili

Ingredients

1lb of 93% lean ground turkey,1-15oz can of Hunt's Tomato Sauce, 1-6oz can of tomato paste, 24oz tomato juice, 1-15oz can of Bushs Light Red Kidney Beans, 1 cup chopped green peppers and 1 cup of chopped onions.

Directions

Brown turkey with green peppers and onion. Place in kettle with rest of ingredients and simmer for 1 hour.

Makes 5 Servings. Serving equal to 1 regular bowl.

 

Nutritional Info

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 272.8

• Total Fat: 6.8 g
• Cholesterol: 0.0 mg
• Sodium: 900.2 mg
• Total Carbs: 32.6 g
• Dietary Fiber: 7.7 g
• Protein: 25.4 g

Tortilla Crusted Tilapia

Ingredients

4 4oz tilapia fillets 6 corn tortillas (torn in pieces) 1 jalapeno pepper (seeded and chopped) 1 tsp lime juice 1/4 cup fresh cilantro 1/2 tsp chili powder 1/4 tsp ground cumin 1 egg beaten

Directions

Preheat oven to 375 and coat baking sheet with cooking spray.

Place tortilla pieces, pepper, lime juice, cilantro and spices in blender. Pulse until mixture is uniform small crumbs. Spread on a plate.

Beat egg in shallow dish.

Dip each fillet into egg mixture, then in crumbs. Pat to adhere. Place on baking sheet.

Bake until fish flakes (approx. 15 minutes depending upon thickness of fillets.)

Number of Servings: 4

 

 

 

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 177.9

• Total Fat: 3.1 g
• Cholesterol: 88.0 mg
• Sodium: 65.1 mg
• Total Carbs: 18.2 g
• Dietary Fiber: 2.7 g
• Protein: 19.5 g

Soy Meat Taco Filling

Ingredients

1 pkg. Lightlife "Smart Ground" Original Veggie Protein Crumbles 1 can Diced Tomatoes, Hunts, 14.5 oz 1 can Beans - Goya Black Beans 15.5 oz 1 small can Chiles - Ortega, Fire Roasted Diced Green 4 tbsp *Hunts 100% Natural Tomato Paste, 1 tsp. Oregano 2 tbsp. Cumin 1tbs. Chili Powder 1/2 tsp. Cayenne

Directions

Saute Onions using cooking spray. Add the rest of ingredients and stir after each.

Number of Servings: 4


 

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 223.8

• Total Fat: 0.4 g
• Cholesterol: 0.0 mg
• Sodium: 1,320.5 mg
• Total Carbs: 28.8 g
• Dietary Fiber: 11.7 g
• Protein: 26.7 g