Italian Herbed Meatloaf…

ITALIAN HERBED MEATLOAF

This smells so homey-good while baking!

For the family: in the same oven I put some chunky potatoes on a baking sheet, drizzle with olive oil and sprinkled with grated parmesan, salt and pepper, a dash of garlic powder. Stir occasionally and roast until golden and crisp. Whip up a green salad and dinner’s done in an hour.

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2 tablespoons olive oil, divided

1 medium red pepper, diced

1 medium onion, diced

3 cloves of garlic, minced

One pound ground sirloin or ground turkey – mixed light and dark for moistest loaf

1/4 cup quick-cooking oatmeal

1/3 cup plain bread crumbs

1 cup grated parmesan cheese

2 eggs

1 tablespoon Worcestershire sauce

1 tablespoon balsamic vinegar

2 tablespoons chopped, fresh basil

1 tablespoon chopped, fresh parsley

1/2 teaspoon salt

1/2 teaspoon black pepper

1-2 cups marinara sauce

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Preheat oven to 350 degrees.

Heat 1 tablespoon of the olive oil in a medium saute pan. Over medium heat add the pepper, onion, and garlic. Cook until just soft. Remove from heat to cool slightly. When vegetables are cooled, add remaining tablespoon of olive oil, beef/turkey, oatmeal, bread crumbs, parmesan cheese, eggs, Worcestershire, balsamic vinegar, basil, parsley, salt, and black pepper .

Very gently mix until well combined. Shape into a loaf on an oiled baking sheet or casserole dish. Spread marinara sauce over the top.

Bake for 50-60 minutes or until a meat thermometer reads 160 degrees. Remove from oven and lightly cover with foil. Allow to rest for 5 minutes. Makes 8 servings.

Per Serving (Sirlion): Calories 260; Protein 20 g; Fat 12 g; NET Carbs 11 g; Sugar 5 g; Sodium 409 mg

Per Serving (Turkey): Calories 198; Protein 16 g; Fat 10 g; NET Carbs 11 g; Sugar 4 g; Sodium 566 mg

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A little different – a lotta good

TUNA SALAD with EGG & CARROTS

I have no idea what’s up with the neon carrots.   Just super healthy, I guess!  Anyway…

Wrap this quick and flavorful salad in a crunchy lettuce leaf and grab a bag of your favorite Soy Chips for a fast and nutritious lunch.

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Two 6-ounce cans solid white tuna in water, drained and flaked in big chunks
2 hard-boiled eggs, finely minced
1/4 cup finely grated carrot
1 tablespoon green onion, finely chopped
1/4 cup reduced-fat mayonnaise (my favorite is Hellman’s/Best Foods)
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1 tablespoon finely chopped dill pickle OR sweet pickle relish
1 tablespoon dill pickle juice

In a small bowl combine the tuna, eggs, carrot, green onion, mayonnaise, salt, pepper, pickle, and pickle juice. Mix until well combined. Makes 4 servings.

Per Serving: Calories 211; Protein 23 g; Fat 7 g; Carbs 1g; Sugar 1 g; Sodium 520 mg

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Low Carb Crepes…a great stand-in for a whole lotta stuff…

Crepes

(Low-carb, higer-protein)

I use these in so many more ways than just “crepes”.   In both sweet or savory recipes, as wraps, tortillas, noodles – they are a great way to still make those dishes you love without the unneeded carbs.

Don’t be afraid of making crepes – and you don’t need a special pan.  The first one may flop, but you’ll get the hang of it quickly.   Then you can use them for enchiladas, burritos, lasagna, sandwiches, or just roll up with a sprinkle of Cinnamon-Splenda inside.  They’re a very versatile thing to keep on hand.  (They also freeze great.  Just put a piece of waxed paper, or plastic wrap between each one.)

You can add 1 tablespoon Splenda, 1/2 teaspoon vanilla, or sweet spices for a sweet version.  Or herbs and other spices for savory.

These are very tender and will be more moist than regular crepes.  They are what I use in my Chicken Pot Pie with Crepes, which has been very popular.

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1/2 cup ricotta cheese (stats are for Part-Skim / lowfat)

4 eggs

1/4 cup flour

3 tablespoons milk

Pinch of salt

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In a medium bowl beat the Ricotta with the eggs. Beat in the flour, salt, milk.   Allow to sit for 15 minutes.

Heat an 8-inch nonstick skillet over medium-low heat. Coat with vegetable cooking spray when hot. Pour in 2 tablespoons of batter and immediately swirl the pan to coat the entire surface in a thin layer. Allow to cook, without turning, until completely done. The top should be no longer shiny and when you touch it it’s not wet. The bottom will be have a very slight golden color. If it’s too dark, lower the heat.

(If you are a new crepe-maker, these can be next to impossible to flip and they don’t need to be.) Gently loosen the edges with a spatula and slide out of the pan onto a plate. Very lightly spray the top with vegetable spray – this way you can stack them on top of each other.

Lightly coat the pan with cooking spray before each crepe. Proceed with above directions until batter is gone. Allow the crepes to cool to room temperature and then wrap the plate tightly with plastic wrap. These keep well in the fridge – unfilled – for several days.

Since these are so moist, letting them sit uncovered for a half hour or so will help them get that dry, ‘lacy’ edge.

Makes approx 12 crepes.

Per Crepe:   Calories 57; Protein 4 g; Fat 3 g; Carb 6 g; Sugar 1 g; Sodium 35 mg

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That wonder seed is at it again…Quinoa goodness in a SW flavored salad

SOUTHWEST QUINOA SALAD

I love quinoa!  It’s replaced rice in just about all my recipes.  It’s a seed that is fairly high in protein and complex carbs – which does not cause carb cravings in me.  It cooks like rice…can be made savory or sweet, and takes on the flavors you pair with it.

This salad had added high fiber pinto beans and sweet bell peppers for a great lunch.  Add some soy crisps or serve on top of shredded lettuce.

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3 cups cooked Quinoa (see below)

2 cloves garlic, pressed or minced

1/2 teaspoon cumin

1/4 teaspoon oregano

1/4 teaspoon chipotle pepper powder

1/4 teaspoon chili powder

1/4 teaspoon black pepper

1/2 teaspoon kosher salt, or to taste

Juice from 1/2 of a lemon, about 2 tablespoons

3 tablespoons olive oil

1 cup canned pinto beans, drained and rinsed

1/2 cup finely diced sweet bell peppers, red and yellow are sweet and colorful

1 tablespoon chopped fresh parsley

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To cook quinoa: Rinse 1 1/4 cups of the grains in a fine-meshed sieve until water runs clear. (Most on the market is very clean already, so a quick rinse is fine.) Bring to boiling 2 1/2 cups of water or chicken broth. Add salt if desired. Pour rinsed grains into boiling water and stir. Reduce heat to low and simmer, covered for 15-18 minutes. All of the water may NOT be absorbed. You can tell that it is done when the white spot in the middle is gone and the little ‘sprouts’ are present and it is fluffy and soft. If there is still water in the pot, scoop out the grains into the sieve and shake until they stop dripping. Use when either warm or cold. (I like to mix it with seasonings when warm…it seems to soak up the flavors better.)

In a large bowl combine the cooked quinoa, garlic, cumin, oregano, chipotle pepper, chili powder, black pepper, salt, lemon juice, and olive oil. Stir until well combined. Stir in pinto beans, sweet bell peppers, and fresh parsley. Cover and chill for at least two hours. Makes 8 servings.

Per Serving: Calories 203; Protein 8 g; Fat 5 g; Carbs 18; Sugar 0 g; Sodium 395 mg

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Again with the stuffed mushrooms…

ITALIAN SAUSAGE-STUFFED MUSHROOMS

Two or three of these little wonders and a mound of fresh, mixed greens…the perfect lunch. They also reheat beautifully in the microwave.

And what’s the best thing?  No simple carbs…no bread crumbs, no flour.  Just meat and cheese – make them a perfect high-protein choice.

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Vegetable cooking spray
One 8-ounce package white mushrooms
One 8-ounce package turkey Italian sausage links, casings removed
2 tablespoons olive oil
1 clove garlic, minced
2 tablespoons chopped parsley
Kosher salt and black pepper
1/3 cup finely shredded parmesan cheese

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Preheat oven to 375 degrees. Spray a 9×13 inch baking pan with nonstick vegetable spray, add 2 tablespoons of water and set aside.

Wipe mushrooms with a paper towel or soft brush and carefully remove stems. Scoop out some of the flesh to make a well in each cap. Finely chop stems and set aside. Sauté the sausage in the olive oil over medium high heat, breaking up with a fork until finely crumbled and almost cooked through; 3 to 4 minutes. Add garlic, reserved chopped mushroom stems, and parsley. Cook, stirring occasionally for 1 to 2 minutes. Remove from heat; add salt and pepper to taste and stir in 1/4 cup of the parmesan cheese.

Carefully fill each mushroom cap with a heaping 1 to 2 tablespoons of the sausage mixture; mounding and packing slightly, and arrange in the prepared baking dish. Sprinkle with the remaining parmesan cheese. Bake for 15 to 20 minutes, until tops are browned.   Makes five servings of three mushrooms each.

Per Serving: Calories 131; Protein 13 g; Fat 7 g; Carbs 2 g; Sugar 1 g; Sodium 200 mg

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Glazed Turkey Burgers – simple but good!

GLAZED TURKEY BURGERS

Easy, simple ingredients…high protein, very low carb and figure-friendly.  A moist and delicious turkey burger that will work to keep you full for hours.

(So sorry about the photo – it’s OLD!  But the meal is great!)

I’ve cooked them on a counter-top grill or baked them in the oven.  These make wonderful meatballs, too.

For your family serve them on a whole-grain bun with some corn on the cob smeared with chili butter…(1/2 cube butter, softened – 1/2 teaspoon chili or chipotle powder…stir until combined.)

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3 tablespoons yellow mustard
3 tablespoons sugar-free apricot or peach preserves
1 teaspoon butter
1/4 cup chicken broth
1 egg
1/4 cup quick-cooking oats
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 teaspoon sage
1/4 cup finely minced celery
2 tablespoons finely minced dried cranberries
1 pound ground turkey
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In a small bowl stir together mustard, preserves, butter, and chicken broth. Heat in the microwave until bubbly and set aside.

In a large bowl beat the egg with a fork. Stir in oats, salt, pepper, sage, celery, cranberries, and 1 tablespoon of the glaze mixture. until well mixed. Add the ground turkey and gently mix well. Shape into burgers or meatballs.

If using a George Forman-type grill, brush both sides with glaze during the last minute of grilling. If making in the oven brush both sides with glaze and arrange on a baking pan. Bake at 375 degrees 15-20 minutes or until no longer pink (165 degrees).

If you want to reserve some of the sauce for the buns, pour half of it into another small bowl…this way you can brush the uncooked burgers from one batch and not contaminate the sauce that won’t be cooked. Makes 4 servings.

Per Serving: 133 Cal; 16 g Protein; 6 g Tot Fat; 5 g Carb; 0 g Fiber; 0 g Sugar; 177 mg Sodium

 

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Fish and Zucchini – how much healthier can you get?!

FISH & ZUCCHINI

A dish full of good for you veggies and high-protein fish – moist flavorful protein and very low in simple carbs.

This dish is easy to put together…while it’s simmering make a pot of rice for your family (use chicken broth for part of the water and throw in some herbs) and toss together a crispy green salad. Dinner’s ready with hardly any fuss.

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2 tablespoons olive oil
1 medium onion, diced
1 cup diced zucchini
1/2 cup diced celery
2 garlic cloves, minced
One 14.5 ounce can diced tomatoes, undrained
2 tablespoons minced fresh parsley, or 2 teaspoons dried parsley
1/2 teaspoon salt
1/2 teaspoon paprika
1/8 teaspoon cayenne pepper
1 bay leaf
1 pound Talapia or other firm, white fish, cut into 1-inch pieces (OR shrimp)
1/4 cup cold water
1 teaspoon cornstarch

In a large skillet, cook onion, celery, zucchini, and garlic in olive oil over medium heat until tender – about 5 minutes. Stir in undrained tomatoes, salt, paprika, cayenne pepper, and bay leaf. Bring to boil; reduce heat. Cover and simmer for 15 minutes.

Discard bay leaf. In a small bowl stir together water and cornstarch. Stir cornstarch mixture and fish into tomato mixture. Simmer over low heat 5-7 minutes or until thickened and fish flakes easily with a fork. Makes 6 servings.

Per Serving: 142 Cal; 15 g Protein; 6 g Tot Fat; 8 g Carb; 1 g Fiber; 2 g Sugar; 60 mg Sodium

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Chicken Salad with a touch of curry and lime…

CURRIED CHICKEN SALAD

Never enough variations on this theme…

This one is not spicy, just mellow and sorta sweet with the crispy almonds, and succulent grapes.  The flavors get more pronounced as it rests, so making it ahead is always nice.

Wrapped up in some buttery lettuce leaves or on a whole grain roll for you family, it’s very filling and full of protein.

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1/4 cup mayonnaise

1 teaspoon Curry powder (I use the sweet yellow from Penzey’s)

Zest and Juice of half a lime

2 teaspoons sugar-free honey, agave nectar, or honey

Pinch of garlic powder

Salt & pepper to taste

2 cups diced, cooked rotisserie chicken

1/2 cup quartered grapes

1/4 cup diced red pepper

2 tablespoons sliced almonds

1 stalk celery chopped

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In a large bowl combine the mayonnaise, curry powder, lime zest and juice, sugar-free honey, garlic powder, and salt and pepper. Stir in the chicken, grapes, red pepper, almonds, and celery. Mix well, cover and chill for at least 1 hour. Makes 4 servings.

Per Serving: 208 Cal; 23 g Protein; 10 g Tot Fat; 6 g Carb; 1 g Fiber; 4 g Sugar; 167mg Sodium

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Thick and filling…

WHITE BEAN & SWEET ITALIAN TURKEY SAUSAGE SOUP

This soup is creamy, slightly spicy and full of nutritious goodies. With lots of protein and complex carbs, it’s the perfect lunch to pack or an easy week-night meal.

Serve to your family with a crisp green salad and some crusty, warm whole grain rolls.

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1 tablespoon olive oil
1 onion, finely diced
2 cloves garlic, minced
1 large red pepper, diced
1/2 pound Sweet Italian turkey sausage, bulk or if using links, casings removed
1 teaspoon basil
1/2 teaspoon oregano
1/4 teaspoon sage
1/4 teaspoon rosemary
1/4 teaspoon red pepper flakes
1/2 teaspoon salt or to taste
1/2 teaspoon black pepper
4 cups low-sodium chicken broth
Two 15-ounce can Cannellini beans (white kidney beans), drained and divided
1/2 cup frozen spinach, thawed and squeezed dry
1/2 cup fat-free half & half
1/4 cup freshly grated Parmesan cheese, for garnish

In a stockpot heat the olive oil over medium heat. Add onions, garlic, and red pepper and sauté until onions are tender. Stir in sausage and cook until no longer pink. Add basil, oregano, sage, rosemary, red pepper flakes, salt, and black pepper. Stir in chicken broth. Bring to a boil, reduce heat and simmer for 10-15 minutes.

With a fork coarsely mash the beans from one can. Add to broth mixture. Stir in remaining can of beans, spinach, and fat-free half & half. Allow to simmer for 10 minutes. Serve with freshly grated Parmesan cheese. Makes approx. 8 one-cup servings.

Per Serving: Calories 280; Protein 17 g; Fat 10 g; Carbs 16; Sugar 3 g; Sodium 893 mg

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Pie in a glass!

PUMPKIN PROTEIN SHAKE

This has been, by far, my most popular shake recipe.  It’s thick, rich, and  just fabulous!  Perfect for the Autumn time of year…brings your favorite Fall dessert right into your high-protein plan!  Try it hot – or with an espresso shot or instant coffee crystals added – wow.

This has enough calories and is so filling that it’s definitely a ‘meal’, so plan accordingly.  (Disregard the GIANT pile of whipped cream!  I just beautified it for the photo…yeah…that’s it…)

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3/4 cup fat free milk OR soy milk OR almond milk
1/4 cup fat-free half & half  (OR skip and use 1 cup milk of choice)
1 rounded scoop vanilla protein powder
1/4 rounded cup pure pumpkin puree
1/4 cup frozen whipped topping, thawed or frozen…doesn’t matter!
2-3 tablespoons Splenda Granular – to taste
1/2 teaspoon pumpkin pie spice  (or 1/4 teaspoon cinnamon, 1/8 teaspoon each ginger and cloves)
6 ice cubes, optional – I love it without the ice, too…makes it more rich and filling, to me

In a blender combine the milk/soymilk/almondmilk, half & half, protein powder, pumpkin, whipped topping, Splenda, spices, and ice cubes, if using.  Process until smooth and thick.  Serve with a sprinkle of cinnamon on top.  Makes one serving.

Per Serving: Calories 300; Protein 35 g; Tot Fat 5 g; NET Carb 20 g; (Fiber 2 g) ; Sugar 6 g; Sodium 279 mg

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