Healthy Recipes

Xtina’s Protein Pancakes

3 pancakes = 1 serving (makes 6 small pancakes)

  • ½ cup oatmeal
  • 2 TBL cottage cheese
  • ¼ cup fruit, your choice (blueberries works great)*
  • 4 egg whites
  • 1 tsp vanilla

Instructions:

  1. Blend all ingredients.
  2. Cook on a hot griddle or non-stick pan coated with Pam
  • They freeze well!
  • Optional: cut blueberries in half so they go further in the recipe
  • Optional: whip egg whites with an electric mixer until they are fluffy and not quite firm. The pancakes come out nice and fluffy!

Pendley’s Chicken Salad

Makes 4 servings

  • 3 cups diced grilled chicken
  • 1 cup chopped celery
  • 1 small apple, chopped
  • 2 TBL chopped onion
  • ½ cup low fat cottage cheese
  • 1 TBL milk
  • ½ cup red grapes
  • Pepper

Instructions:

  1. Mix chicken, celery, apples, grapes, onion in a large mixing bowl.
  2. IN a blender mix milk and cottage until smooth,
  3. Add to chicken and season with pepper.

Peanut butter toast

follow link!


Asian lettuce wraps

Ingredients:

  • One package of lean ground turkey
  • 12 Boston Lettuce Leaves (I used Iceberg)
  • 1 Tbsp Vegetable Oil
  • 1 Garlic Clove minced 1/8 tsp Ground Ginger
  • 2/3 cup finely chopped green onion
  • 8oz can of water chestnuts (drained coarsely chopped)
  • 3 Tbsp Hoisin Sauce
  • 2 Tbsp Soy Sauce
  • 1 Tbsp Rice Wine Vinegar
  • 2 tsp Chili Paste

Instructions:

  1. Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat.
  2. Add turkey, garlic and ginger to the pan and cook for about 6 minutes or until turkey is browned.  Stir to crumble.
  3. Combine turkey mixture, onions and chopped water chestnuts in a large bowl, stirring well, and set aside.
  4. Meanwhile in a small bowl, whisk together hoisin, soy sauce, rice vinegar and roasted red chili paste and drizzle over the turkey mixture.  Toss to coat completely.
  5. Add about 1/4 cup of the turkey mixture to each lettuce cup and enjoy!

Egg white taquito

Makes 1 serving

  • 2 egg whites
  • 1 whole wheat tortilla
  • 1 TBL Salsa
  • Bell pepper, onion & jalapeno (optional choices)

Instructions:

  1. Chop up your all your veggies of choice and add to a non-stick pan with a small amount of water, cook until desired doneness. Add a little more water if necessary to keep the pan from getting dry.
  2. Add egg whites and scramble with the veggies until cooked.
  3. Top whole wheat tortilla with egg whites mixture and salsa

 

Turkey Meatloaf

4 oz = 1 serving

  • 2 lbs. ground turkey
  • 3 eggs, slightly beaten
  • 1 medium red onion, chopped
  • 3 cloves garlic, chopped
  • 2 stalks celery, chopped
  • 1 medium red bell pepper, chopped
  • 1 cup old fashioned oats
  • 1 can Rotel tomatoes, diced
  • 1/2 lg. jar marinara sauce
  • 1 TSP Oregano
  • 1/2 teaspoon pepper

Instructions:

  1. Sautee the red onions and bell pepper (optional).
  2. Add all other ingredients to large mixing bowls and mix by hand.

Baking options

  • Bake in a loaf pan at 375 degrees for 1 hour
  • OR evenly divide mixture into a muffin pan and bake at 375 degrees for 30 minutes. It freezes great this way!

You can choose to add the remainder of the marinara sauce on top if you would like.


Nut and fruit mix

Makes 1 serving

  1. Pick- Almonds (about 15) OR Cashews (about 10)
  2. Add- 2 tbsp dried fruit OR freeze-dried/bake-dried fruit (ex: Bare Fruit brand)
  • Mix Ideas:
    • Cocoa roasted almonds + cherry flavored Craisins
    • Reduced sodium cashews + pomegranate flavored Craisins
    • Raw almonds + bake dried berries
    • Cinnamon-sugar almonds + dried apples

Mashed Cauliflower – aka Mock Mashed Potatoes

  • Small/med head of cauliflower
  • 4 light Laughing Cow Cheese Wedges (recommended garlic & herb cheese

Instructions:

  1. Cut cauliflower into florets and steam until very soft (I cut up a small/medium head, put it in a glass bowl with a little water, covered with plastic wrap and microwave about 10 minutes).
  2. Drain & pat dry
  3. Add 4 triangles of Light Laughing Cow Light cheese, seasonings- salt, pepper, garlic, and chives to taste.
  4. Mash mixture with a potato masher and then use a hand blender or food processor, to puree it to a creamy, mashed potato texture.

Egg white French toast

Serves 2 people [ 2 pieces each person ]

  • 4 pieces of Ezekiel bread
  • 1/4 cup of unsweetened Almond Milk [ option: non-fat milk ]
  • 4 egg whites
  • 1 teaspoon of vanilla
  • A couple dashes of ground cinnamon & nutmeg
  • Sliced strawberries/fruit of choice

Instructions:

  1. In a bowl, combine milk, egg whites, vanilla, & nutmeg.
  2. Whisk the mix.
  3. Coat all slices of bread in the mixture.
  4. Heat a skillet or non-stick pan over medium heat.
  5. A minute later, add coated bread. Sprinkle the cinnamon over it.
  6. Cook until both sides are golden. This should be about four to five minutes on each side.
  7. Sprinkle sliced fresh fruit with sweetener- note: can heat fruit mixture in microwave for about 10 seconds to draw juices out of fruit- set aside.
  8. Remove French toast from pan. Garnish with fruit and serve.

Turkey meatballs

  • 1 lb lean ground turkey 97/3
  • 2 egg whites
  • ¼ cup Quick Oats (uncooked)
  • 4 cloves garlic minced
  • ½ yellow onion finely chopped
  • ¼ cup low fat milk
  • 2 TBL Classico sauce
  • 2 tsp Italian seasoning
  • 1 tsp basil (Dried)
  • ½ tsp red pepper flakes
  • 1/8 tsp ground black pepper
  • 1/8 tsp reduced sodium season salt

Instrutions:

  1. Combine all ingredients by hand. Set in the fridge for 15 minutes, this mixes the flavors and makes it easier to form your meatballs.
  2. Take a 9×13 cake pan and spray well with Pam
  3. Weigh out two ounces of the mixture and form into your meatballs.
  4. Bake at 375 for about 23 minutes until done all the way through. If you desire you can broil them at the end to get them brown on the top.

Makes 15 meatballs, they will freeze well.


Broccoli salad with feta and chickpeas

  • 1/3 cup crumbled feta cheese
  • 1/4 cup nonfat plain yogurt
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
  • 1 7-ounce can chickpeas, rinsed
  • 1/2 cup chopped red bell pepper

Instructios:

  1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
  2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

Make Ahead Tip: Cover and refrigerate for up to 1 day.