Veggie Egg White Bites (EDDC Meal 1)

• 2 zucchinis, grated
• 1 bunch green onions, finely chopped
• 1 - 32 oz. container egg whites
• 1 tsp. Flavor Gods Garlic Lovers (or garlic powder)
• 1 tsp. Everything bug the Bagel Sesame seasoning blend
• 1/4 tsp. crushed red pepper
• 1/4 tsp. salt
• Freshly ground black pepper

Preheat oven to 350F.  Line a muffin pan with silicone muffin cups or generously spray the pan with olive oil cooking spray.

Evenly distribute the zucchini and green onions amongst the muffin cups.

Pour the egg whites into a bowl and add whisk in the seasonings.

Carefully pour the egg whites over the veggies in the muffin cups.

Pop them in the oven and allow to bake for 25 minutes, until they are cooked through and a toothpick comes out clean.

Enjoy 2 egg white bites per serving.

Splurge with a little salsa over the top!

Sheet Pan Fajitas (EDDC Meal 5)

• 1 lb. boneless skinless chicken breasts, sliced into thin strips
• 3 bell peppers, thinly sliced
• 2 bunches green onions, thinly sliced
• 4 tbsp. olive oil
• 2 tsp. chili powder
• 1 tsp. ground coriander
• 1 tsp. cumin
• 1 tsp. Flavor Gods Garlic Lovers (or garlic powder)
• 1/4 tsp. crushed red pepper flakes
• 1/2 tsp. salt

In a large bowl, combine the oil and seasonings and stir to mix well.  Add the sliced chicken, bell peppers and onions and stir to evenly coat everything with the oil and seasonings.  Cover and let sit in the fridge until you are ready to serve.  I let it sit all day!

When ready to serve, preheat oven to 400F.

Lightly spray a sheet pan with olive oil spray and pour the marinated chicken, bell peppers and onions on the the pan.  Spread everything out evenly into a single layer.

Bake for 25 minutes, until the chicken is cooked and the veggies are soft.  Measure out your protein - 4 oz. for women, 6 oz. for men.

Serve over riced cauliflower & broccoli.  

YUMMY!

 

Turkey & Veggie Skillet (EDDC Meal 5)

First cook the turkey:

• Olive oil cooking spray
• 1 lb. lean or extra lean ground turkey
• 1/4 tsp. salt
• 1 tsp. Flavor Gods Garlic Lovers garlic powder
• 1 tsp. cumin
• 1 tsp. ground coriander
• 1/2 tsp. dried oregano
• 1/2 tsp. paprika
• 1/2 tsp. onion powder
• 1 cup unsalted chicken bone broth

Heat a large skillet over medium heat and generously spray with olive oil cooking spray.   Add the ground turkey to the pan and let it cook in it's packaged form for 2 minutes.

Flip the turkey over and let it cook for another 2 minutes.  Use a wooden spoon to break the meat up and season it with all of the seasonings.  Continue to cook the meat until it is no longer pink, breaking it up with a wooden spoon, about 3 minutes.  Add the bone broth to the pan, bring it to a simmer, and let simmer until most of the liquid has evaporated, about 5 minutes.

Meanwhile, prepare the veggies:

• 1 bunch green onions, chopped
• 2 green bell peppers, chopped
• 1 jalapeno pepper, minced
• 1 zucchini, grated, and squeezed dry of excess liquid
• 1 tsp. chopped garlic
• 1 - 10 oz. bag frozen riced broccoli, cooked according to package directions
• salt & freshly ground black pepper
• 1/4 tsp. crushed red pepper flakes
• 2 tsp. Flavor Gods Taco Tuesday taco seasoning
• 1 tbsp. Coconut Aminos
• 3 tbsp. unsalted chicken bone broth

Heat a second over medium heat and spray with olive oil cooking spray.   Add the green onions, bell peppers, jalapeno and zucchini.  Cook, stirring occasionally, until the veggies start to soften, about 5 minutes.

Add the garlic and continue to cook 1 more minute, stirring continuously.  Add the cooked riced broccoli to the pan and stir to mix everything together.  Season with salt and freshly ground black pepper. Pour the coconut aminos and broth into the pan and sprinkle the crushed red pepper flakes and taco seasoning over the top.  Stir and continue to cook until all of the flavors have combined, about 5 minutes.

When ready to serve, first dish up a scoop of the veggie mixture and top with your ground turkey (4 oz. for women / 6 oz. for men).

Enjoy!!!

Turkey, Bean & Veggie Chili

• 3 red bell peppers, chopped
• 3 green bell peppers, chopped
• 2 onions, chopped
• 1 jalapeno pepper, minced
• 1 tbsp. chopped garlic
• 2 lbs. extra lean ground turkey
• 2 tbsp. chili powder
• 1 tbsp. cumin
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. ground coriander
• 1/2 tsp. salt
• 1/4 tsp. cayenne pepper
• freshly ground black pepper
• 3 - 14.5 oz. cans fire roasted diced tomatoes with garlic, with their juices
• 1 - 15 oz. can black beans, rinsed and drained
• 1 - 15 oz. can pinto beans, rinsed and drained
• 1 - 15 oz. can no fat refried beans
• 1/2 cup no salt broth

Heat a large pot over medium heat and generously spray with olive oil cooking spray.  Add the bell peppers, onions and jalapeno and cook, stirring frequently, until the onions are translucent, about 10 minutes.  Add the chopped garlic and cook, stirring continuously, another minute.

Add the turkey to the pot and season with the chili powder, cumin, garlic powder, onion powder, coriander, salt and cayenne, and generously season with freshly ground black pepper.  Cook, breaking the meat up with a wooden spoon, until turkey is no longer pink, about 3-4 minutes.

Stir in the tomatoes, beans and broth and gently stir to combine all ingredients.  Bring to a boil and then reduce heat to a simmer and allow to simmer for 45 minutes to an hour, stirring occasionally, until the chili has thickened.  Enjoy! 

Yields: 8 two-cup servings, 317 calories, 1.8 grams fat, 24.9 net carbs, 36.3 grams protein each.

No Guilt Creamy Vegetable Soup

• 1 leek, white and light green parts only, cleaned thoroughly and diced into quarter moons
• 1 large yellow onion, chopped 
• 3 carrots (about a lb.), peeled and chopped 
• 4 celery stalks, chopped
• 1 lb. baby creamer potatoes, sliced into quarters
• 1 tbsp. chopped garlic
• 1/2 tsp. salt
• 1/4 tsp. crushed red pepper flakes
• freshly ground black pepper
• 1 tsp. dried oregano
• 2 bay leaves
• 1 - 32 oz. box miso ginger broth
• 1/2 cup fat free half & half
• grated Parmesan cheese, for serving

Heat a pot over medium heat and generously spray with olive oil cooking spray.  Add the leek, onion, carrots and celery to the pot and stir to combine. Sprinkle the salt and red pepper flakes over the veggies and generously season with freshly ground black pepper.  Cook, stirring occasionally, until veggies soften, about 10 minutes.

Stir in the potatoes, garlic, bay leaves and thyme.  Cook for 5 more minutes, stirring occasionally.

Pour the broth into the pot and bring to a boil.  Reduce heat to a simmer and cook until you can easily pierce the potatoes with a fork, 20 minutes.

Remove the soup from the heat and remove the bay leaves.  Use an immersion blender or stand blender to smooth out the soup.  Return the soup to the pot and stir in half and half.  Taste for seasoning, and adjust if needed.  Keep on very low heat if you aren't eating it right away.

Serve with freshly grated Parmesan cheese.

ENJOY!

Yields 4 servings (approx 2 1/4 cups each):  184 calories,  0 fat, 38 carbs, 7 grams protein (this does not include the Parmesan)

Baked Polenta Casserole with Chicken Italian Sausage

• 1 cup polenta
• 1 - 32 oz. box low sodium chicken broth
• 1 1/2 tsp. garlic powder, divided
• 1 cup grated Parmesan cheese
• 2 tbsp. butter
• 1 - 14 oz. tube chicken Italian chicken sausage
• 1 cup chopped onion
• 2 cups chopped red & green bell peppers
• 1/2 tsp. onion powder
• 1/2 tsp. dried oregano
• 1/4 tsp. salt
• 1/4 tsp. crushed red pepper
• freshly ground black pepper
• 1 - 24 oz. jar Arrabbiata sauce
• 1/2 cup shredded mozzarella cheese

Preheat oven to 350F.

Pour broth into a sauce pan and bring to a boil.  Slowly pour in the polenta, continually stirring with a whisk.  Add 1 tsp. garlic powder and reduce heat to a simmer and continue to cook for 20 minutes, whisking occasionally.  Remove from heat, stir in the butter and grated Parmesan and stir to mix well.

Pour the cooked polenta into a sprayed 8x10 baking dish and pop it into the oven for 20 minutes.

Meanwhile, heat a large skillet over medium heat and spray with olive oil cooking spray.  Add the chicken sausage and cook, breaking it up with a wooden spoon, until no longer pink, about 5 minutes.  Add the chopped onions and bell peppers to the pan and season with the remaining 1/2 tsp. of garlic powder and the onion powder, dried oregano, salt and crushed red pepper and generously season with freshly ground black pepper.  Cook until veggies soften, about 5 minutes.

Pour the sauce into the pan and stir to combine.

When the polenta is out of the oven, pour the sauce over the top, sprinkle the Mozzarella over the top and pop back into the oven for 25 minutes, until sauce is bubbling.  Enjoy with a nice salad!

And a yummy cab!