Nutrition

Stuffed Green Peppers

I just made this for dinner. 15 minutes prep time and 30 minutes in the over. Make 2-3 servings

All you need is:

• 2-3 green peppers – whole
• 1 lb of extra lean ground turkey meat
• 3 green onions – chopped
• 6 medium mushrooms – chopped
• 2 garlic cloves – chopped
• 1 medium tomato – chopped
• ¼ cup light feta cheese
• salt & pepper
• lemon pepper seasoning
• thyme
• extra virgin olive oil – 1 tbsp

Directions:

1. Preheat oven at 350 degree
2. In a sauce pan heat oil and add chopped garlic – simmer for 3 minutes.
3. Add extra lean ground turkey – cook fully
4. Add chopped mushrooms, carrots, green onion and tomatoes
5. Add Season with salt, pepper, thyme and lemon pepper seasoning – simmer and stir for about 5 minutes
6. Combine all the above ingredients and feta in a mixing bowl
7. Cut off the tops of the bell peppers and stuff them with the mixed ingredients
8. Cook in the oven for approx 30 minutes
9. Serve… it’s yummy!

Healthy Turkey Meatballs and

Spaghetti Squash

Ingredients:

• 1 pound 99% fat free ground turkey
• ¼ cup of whole wheat cracker crumbs
• 1 egg white
• Oregano
• 1/4 cup Parmesan cheese
• Fresh basil – chopped
• Ground black pepper
• 2 tsp olive oil
• 1 small white onion – diced
• 2 garlic clove – diced
• 1 28-ounce can crushed tomatoes (preferably organic)
• Small can of organic tomato sauce (preferably organic)
• 1 medium spaghetti squash
• 8 – 12 small mushrooms
• Canned sliced jalapeños  - diced

Preparation:

Preheated oven at 350 degrees.

Cut spaghetti squash in half and scoop out the seeds. Place squash on cooking pan that’s been coated with cooking spray. Season squash with pepper and a drizzle with a teaspoons of olive oil.

Place ground turkey in a bowl with cracker crumbs, egg white, cheese, oregano, ½ of the onion, pepper and some fresh basil. Combine and shape the mixture into 8 evenly sized meatballs.

Heat oil in a large skillet and add garlic; cook until the garlic starts to sizzle (about 2 minutes).

Add meatballs to garlic oil and cook over a medium heat until meat is no longer pink (about 5-7 minutes). Add the other ½ of onions and chopped mushrooms, cooked until soft. Add tomatoes and tomato sauce then cover and simmer for 15 -25 minutes.

Once the spaghetti squash is cooked (usually about an hour) add the meatballs and sauce in the spaghetti squash bowl and garnish with chopped fresh basil.

Serve with small green salad.

Super Healthy Super Bowl Menu

NFL Turkey Chilly – serves 8

2 garlic cloves – chopped

2 tsp olive oil

1 stick celery – chopped

1 cup of onion – chopped

1 cup of mushrooms – chopped

1 pound ground turkey

1 28-ounce can diced tomatoes

2 tbsp tomato paste

1 15-ounce can organic dark red kidney beans – drained

1 15-ounce can organic pinto beans – drained

2-3 tbsp chili powder

1 jalapeños – chopped

Dash of ground cumin

Fresh Parsley

Heat oil in a large pan and add garlic, onion, celery, mushrooms and jalapeño; sauté gently for 2-3 minutes. Add ground turkey and cook until meat is browned (approx 5 minutes).

In a large cooking pot put the tomatoes, tomato paste, beans, chili powder and cumin then add the ingredients above. Stir well. Simmer for 35-40 minutes, stirring occasionally.

Serve with a sprinkle of fresh parsley.

Skinny Chicken - 8 servings

4 boneless chicken breasts

2 egg whites

2 cups of whole wheat finely crushed crackers

Bash a chili powdered

Bash of garlic powder

Kosher salt & pepper to taste

Preheat oven at 375

Start by mixing all dry ingredients in a large zip lock bag and beat egg white in a medium size bowl. Cut the chicken into strips.

Then dip the chicken strips in the egg white and then dredge in crumb mix. Spray baking sheet with cooking oil and place chicken on.

Bake for 35-40 minutes or till until crispy on outside and lightly browned.

Homemade Salsa

4 medium tomatoes – chopped

1 onion – chopped

1 green pepper – chopped

2 jalapeno peppers – chopped

2 tbsp minced fresh basil

2 tbsp minced fresh parsley

1 can tomato sauce

2 tbsp Extra Virgin Olive Oil

4 tbsp lime or lemon juice

1 tbsp garlic salt

1/2 teaspoon pepper

In a large bowl, combine the first six ingredients. In another bowl, combine the tomato sauce, oil, limejuice and the garlic salt. Pour over vegetable mixture; toss to coat. Cover and refrigerate until serving. Serve with homemade or baked tortilla chips

Low fat chocolate brownies – 14 servings

½ cup self-raising flour

½ cup plain (all-purpose) flour

½ cup cocoa powder

½ tsp bicarbonate of soda

1 ¼ cup soft brown sugar

2 eggs

1 cup of buttermilk

2 tbsp vanilla essence

2 tbsp oil

icing (confectioners’) sugar, to dust

Preheat over at 350. Lightly grease 11X7 inch baking pan and line base with baking paper.

Combine dry ingredients in a big bowl. Whisk the eggs, buttermilk, vanilla and oil then gently stir the egg mixture into the dry ingredients – combine, but do not overbeat.

Pour into the tin and bake for 40 minutes. Leave in tin for 5 minutes then turn out onto a wire rack to cool.

Dust with icing sugar

Quick Tips

Make fresh salsa served with baked tortilla chips or pita crisps

Offer fresh fruit and vegetable platters

Have a coffee pot on at all time and plenty of water available as an alternative to beer