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Turkey-Stuffed Bell Peppers

May 21, 2012 by · Leave a Comment 

Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Servings: 5

 

 

Here’s what you need…

  • 5 organic bell peppers
  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 2 Tablespoons fresh basil, minced
  • 1 yellow onion, minced
  • 1 Tablespoon fresh rosemary, minced
  • 1 teaspoon dried parsley
  • dash of salt and pepper
  • 20 oz organic ground turkey, 99% fat free
  • 1 organic tomato, chopped
  • 3/4 cup spaghetti sauce
  • 1/4 cup shredded mozzarella cheese
  1. Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
  2. Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
  3. In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
  4. Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
  5. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.

Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.

Easy Baked Salmon

May 14, 2012 by · Leave a Comment 

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.
Servings: 4 

Here’s what you need:

  • 1/2 cup Greek yogurt, fat free
  • 1 lime, juiced
  • 3 garlic cloves, minced
  • 1 1/2 teaspoons ground coriander
  • 1 1/2 teaspoons ground cumin
  • 4 (3oz) wild caught salmon fillets
  1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
  2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
  3. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
  4. Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

Low-Fat Tuna Salad

May 14, 2012 by · Leave a Comment 

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

Servings: 5 

 

 

Here’s what you need…

  • 2 (5oz) cans wild albacore tuna, packed in water
  • 1 cup fat-free Greek yogurt
  • 2 Tablespoons champagne mustard
  • 1 teaspoon dried dill weed, plus more for garnish
  • dash of freshly ground pepper
  • 1 green apple, shredded
  • 2 cups green cabbage, shredded
  • 4 cups organic mixed greens
  1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
  2. Add the shredded apple and cabbage. Mix well.
  3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

* Recipes not intended for my training clients.

Low Fat Tuna Salad

May 14, 2012 by · Leave a Comment 

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free mayonnaise instead. You get all the creaminess without added fat calories to set back your results.

 

 

 

Servings: 5 

Here’s what you need…

  • 2 (5oz) cans wild albacore tuna, packed in water
  • 3/4 cup fat free mayonnaise
  • 2 Tablespoons champagne mustard
  • 1 teaspoon dried dill weed, plus more for garnish
  • dash of freshly ground pepper
  • 2 cups green cabbage, shredded
  • 4 cups organic mixed greens
  1. Drain the tuna and flake in a medium bowl. Add the mayonaise, mustard, dill and pepper. Mix until creamy and well combined.
  2. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture.
  3. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 137 calories, 1 fat, 210mg sodium, 6g carbohydrate, 4g fiber, and 30g protein.

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