Category: food

Spaghetti Squash Marinara with Turkey Meatballs

This lower calorie version of the classic spaghetti and meatballs won’t leave you wanting more.

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This hearty and filling meal won’t leave you missing the standard pasta and pork at half the calories.

For the Spaghetti squash:

Preheat oven to 400. Cut the ends off a medium spaghetti squash, set it upright and carefully cut down the middle. Remove seeds and strings from middle, rub with olive oil and season with salt and pepper. Grease a foil covered cookie sheet with nonstick spray and place squash cut side down. Bake for 50mins or until fork tender. Remove from oven, set aside to cool. When cooled, use tines of a fork to scrape “spaghetti strands” into bowl.

For the marinara sauce:

Heat large deep saucepan over medium heat. Add 1-2 Tbsp of olive oil. Dice 1 green bell pepper (after removing ribs and seeds) and 1 small onion. Add to pan. Next, mince 2 cloves of garlic and add to pan, stirring to combine veggies. Add 3/4 container of fresh sliced baby Bella mushrooms and season salt/pepper/garlic powder/Italian seasoning to taste. Stir all and cook until onion and peppers are softened. Next add one jar of marinara sauce. (I used my go-to jarred marinara, Kroger’s Simple Truth Organic brand.) Bring to a boil, then reduce heat to low and simmer 15 mins or so, until mushrooms are tender and all flavors have married. Set aside to cool.

For the meatballs:

Preheat oven to 400. In a large bowl, add 1 lb of 93/7 lean ground turkey and 1 large egg. In a small baggie, mix 1/4C breadcrumbs, 1/4C grated Parmesan cheese, 1 Tbsp Italian seasoning, 3/4tsp salt, 3/4tsp pepper and 1/2 tsp garlic powder. Shake to combine then add to bowl with meat and egg. Using hands, thoroughly mix. Grease a foil covered cookie sheet, and begin rolling out 1″ diameter balls. Bake for 12 mins, then flip meatballs and bake for another 10 mins.

After all ingredients are prepared, layer squash, marinara sauce and meatballs in a bowl and ENJOY!! 🍝

Southwestern breakfast quesadilla

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Not the best photography but trust me when I tell you this is one amazing #breakfast. I’ve had a lot of people ask me for the recipe for my breakfast quesadillas. The good thing about these are that you can mix them up a million different ways. This southwestern style one in particular is a little heavier than my usual breakfast due to the steak, so I just lightened up my other meals. Basically I always make sure I hit my 3 essentials- CARBS (super important in the AM, but try to eliminate them as the day goes on) the whole wheat wrap, PROTEIN: 1/3C egg whites, 1 whole egg and some type of meat (today I used leftover sirloin steak but you can do sausage, bacon, turkey bacon, ham, whatever) and HEALTHY FATS: avocado today, u could do a drizzle of olive oil, butter, etc.

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Preparation:

Heat a skillet big enough to hold a whole wheat tortilla lying flat over medium heat. Spray with nonstick. When heated, put your tortilla in, browning both sides but not to the point it’s stiff. Remove and set aside on a plate. Next I added a handful of spinach, because it’s always good to get your leafy green veggies in where you can. Sauté the spinach for a minute, while u whisk together 1/3C egg whites, 1 whole egg, salt and pepper to taste and 1-2 Tbsp of salsa. Add that to pan with spinach. DO NOT SCRAMBLE. You want the eggs to cook in a solid circle, being careful not to burn. Carefully flip and cook briefly to finish the eggs then remove them and lay them atop the tortilla. (The round eggs should be basically the same size as your wrap) Sprinkle a small amount of shredded cheddar cheese. Dice up leftover steak (1-2oz) or whatever meat you’re using and cook in the skillet until it’s heated or cooked through. Place it atop eggs. I thinly sliced tomatoes and avocado, sprinkled with a bit more salt and pepper. Then fold over in half. Place the whole folded quesadilla in the skillet finishing browning the wrap on both sides and melting together all the goodness inside. Enjoy!

Fajita steak salad

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Made a fantastic fajita steak salad for dinner tonight. Rubbed a sirloin with lots of fajita seasoning, salt and pepper and seared it in the cast iron. Next, tossed in lots of green bell pepper, onion and minced garlic with the same seasoning I used for the steak as well as a spoonful of chipotle peppers in adobo sauce for some heat. Built the salad with spinach, diced tomato, fajita veggies, 4oz of steak, a spoonful each of corn and black beans and topped with 1/4 avocado. To make a southwestern dressing, I mixed some adobo sauce with 2Tbsp of 45 calorie Greek yogurt ranch to taste. Not gonna brag but this is one of the best dinners I’ve made in awhile.

Healthy, delicious egg sammich

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Breakfast is, of course, the most important meal of the day, and this filling, well-rounded sandwich has all the ingredients needed to give you the energy to slay the day! Did I mention it’s sitting right at 400 calories? 

2 slices lite wheat bread, toasted 

1 tbsp lite mayonnaise (optional)

Nonstick spray

1/3C egg whites

1 whole egg

Handful baby spinach

1/8C shredded cheddar cheese 

1 slice turkey bacon , cut in 2

Tomato slices

1/4 avocado, thinly slices 

Salt/pepper

Spray pan with nonstick. When heated, add baby spinach and let wilt down some. Combine whole egg and egg whites, then pour over spinach in pan. Cook to done, top with a light sprinkle of cheddar cheese. Spread mayo on toast. When cheese is melted, add to toast. If needed, re-spray hot pan and add slice of turkey bacon. Heat until done. Add to sandwich, then top with tomato and avocado slices. Salt and pepper to taste. Finish with top slice of toast, saw into 2 pieces and voila! 

Calories: 401

Healthy Fats: 20g

Protein: 24g

Carbs: 21

Fiber: 8g

Slimmed down Asian beef and broccoli 

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Is there anything more satisfying than a savory plate of Chinese or Japanese cuisine when you’re hungry? There also isn’t a lot of stuff that is more fattening, with many dishes clocking in at over 1000 calories! Last night I made my own version, with a side of egg whites, just because I’m trying to cut down on my carbs a little. But I would definitely serve this over brown rice or quinoa. I made this dish for myself only but it can be tailored to feed more.


4oz steak, cooked to your preference 

1 C broccoli 

1/4C water for steaming 

1/5 C of low sodium soy sauce

1tbsp brown sugar 

2tsp corn starch

1 clove garlic, minced

1/4C water, to thin sauce

Bring 1/4C of water to a boil in a skillet greased with nonstick. Add broccoli and cover. While broccoli is steaming, mix soy sauce, brown sugar, corn starch and garlic in small bowl. When broccoli is tender, add steak, then pour over sauce, stirring constantly.  When sauce hits pan it will thicken. Start adding water until it is the consistency you prefer. Serve with your choice of sides.