mini egg souffles


mini egg souffles
printable recipe

4 cups egg substitute (or two kirkland cartons)
6 turkey sausage links
1/2 red bell pepper, chopped
2 handfuls of spinach, chopped
1/2 tsp cayenne pepper
reduced fat sharp cheddar cheese (pinch for the top of each souffle)

i use frozen turkey sausage links that i buy from costco.  heat them for about 1 minute in the microwave and then chop up into small pieces.

combine all of the ingredients in a bowl and then fill one muffin tin (sprayed with non-stick spray) to the rim.

bake for 25 minutes at 350 degrees.  top each with cheese and bake for another 8-10 minutes.

remove from the oven and let cool for 5 -10 minutes before removing the souffles from the tin.

store in the fridge to be eaten within the next few days (re-heated for 1 minute) or, wrap each in plastic wrap, put in a freezer ziplock and freeze (re-heat from frozen for 2 minutes).

yields 12 souffles.  1 serving = 2 souffles.

basic turkey meatballs

basic turkey meatballs

1 lb ground turkey (93/7)
1/4 cup egg whites
1/2 cup quick oats
1/2 cup yellow onion, grated
1/3 cup green onions, chopped
1 tsp garlic powder
ground pepper
1 tsp worcestershire (low sodium)

pre-heat oven to 350 degrees and spray casserole dish with non-stick spray.

mix all ingredients and form 2 oz meatballs.

bake for 40-45 minutes.

serve over rice with low sodium soy sauce or braggs liquid aminos.

6 servings (serving = 3 meatballs)

cauliflower mash

mashed cauliflower is a great alternative for mashed potatoes and it's seriously good (at least i think so).  

mashed cauliflower

2 heads cauliflower, coarsely chopped
6 14-oz cans low sodium chicken broth (10.5 cups)
4 cloves garlic, crushed
1/2 cup parmesan

bring cauliflower and chicken broth with garlic to a boil.  reduce heat to med-high and continue to boil for about 40 minutes (or until fork-tender).

once the cauliflower is soft, drain the broth and blend or mash (i use my immersion blender).
mix in 1/2 cup grated parmesan and pepper.

if you're not going to eat the mash right away (i.e. using for meal prep as i did this time around), then it's important to drain the liquid completely once you've "mashed" the cauliflower.  put a colander or a sieve in a large bowl and then add the cauliflower.  transfer to the fridge while prepping the rest of the meals and drain the water as needed.

(you don't want that liquid in with your prepped meals -- yuck!)

this recipe will yield 6-8 servings and the sodium content listed below is not accurate as it assumes the broth will not be drained prior to consuming while the majority of it will be.

protein pancakes

my "go to" protein pancake recipe.  make a batch and refrigerate or freeze.

protein pancakes
1.5 cups quick cooking oats
1.5 scoops vanilla protein powder
2 tbsp ground flax
1 tsp cinnamon
1/4 tsp baking powder
5 large eggs, whites only
1 large whole egg
1/2 cup lowfat cottage cheese
1/2 cup unsweetened applesauce
1/4 cup coconut or almond milk (i use vanilla coconut milk)
1 tsp vanilla

using a food processor, combine dry ingredients to make the oat flour.

combine wet ingredients in a blender.

add dry ingredients to wet ingredients and mix with blender.

allow the mixture to sit for at least 10 minutes before cooking on a skillet pre-heated over med heat and sprayed with non-stick spray.

use 1/3 cup of batter for each pancake.

yields 8 pancakes.  serving = 2 pancakes.

cilantro lime chicken ~ slow cooker

let's see if i can remember how to do this ...

fantastic chicken recipe for food prepping. great on salads (with cilantro lime rice, black beans and a clinatro lime dressing).

cilantro lime chicken  ~ slow cooker
recipe source my friend melissa
printable recipe

2 lbs chicken breast
2 14-oz cans low sodium chicken broth
1 lime, cut into wedges
1 handful cilantro
3 garlic cloves
1 tsp dry mustard
1 tsp ground cumin
1 tsp chili powder
2 tsp seasoned salt

using a food processor or blender, puree the cilantro, garlic and all of the spices with about 1/4 cup of the chicken broth.

place chicken in the bottom of the slow cooker and cover with remaining broth and pureed mixture.  top with lemon wedges.

cook over low heat for 6-8 hours.  shred chicken and add about 1/2 to 1 cup of the broth to the shredded chicken.  discard remaining broth.

(finished chicken before shredding)

serves 8
sodium could be reduced by eliminating seasoned salt and using no salt chicken broth but if you sweat on a regular basis, don't sweat it!

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