Easy Turkey Chili

45 mins to prepare and cook, 8 servings
Ingredients:
1 pound lean ground turkey
2 cup chopped onion
1 cup chopped celery
1 cup chopped green pepper
6 cloves chopped garlic
2 tsp olive oil
1 can black beans, 1 can pinto beans, 2 cans kidney beans
2 cans diced tomatoes
1 quart chicken broth (I used no salt added)
Chili powder to taste
Brown the turkey in 1 tsp oil, sautee onion, celery, green pepper, and garlic in 1 tsp olive oil. Add remaining ingredients and simmer for 15 mins or longer to taste. Add chili pepper, salt and pepper as you like.

Nutritional Info:
Calories: 312.3
Total fat: 9.3g
Cholesterol: 41.3mg
Sodium: 1,240.3mg
Carbs: 33.3g
Fibre: 10.7g
Protein: 25.4g

Notes:
This made me 10 ample sized portions, I did not need the full quart of chicken broth, add as much as you like, I let this simmer for a few hours on the stove to blend and thicken up.
Enjoy!

Protein Pancakes

Great for breaky or a snack!  So easy to make in a matter of minutes!  This recipe says it makes 3 pancakes, I ended up making 6 “normal” sized pancakes in my electric frying pan, so am basing the nutritional info on 2 pancakes for one serving.

Ingredients:

1 whole egg (can use 2 egg whites)

1/4 cup fat free cottage cheese

1/4 cup old fashioned oatmeal (powdered in blender if preferred)

1 scoop protein powder

vanilla to taste

water

Blend everything together in a blender until it forms into a batter like consistency.  You will have to add water as you go to make it the right thickness, add it slowly!  Spray your pan and cook away.  These are really good with peanut butter.  Next time I make these I will make extra to freeze!

Nutritional Info:

Calories: 73.9

Total fat: 2.4g

Cholesterol: 71.7mg

Sodium: 54.9mg

Total Carbs 5.1g

Fibre: .8g

Protein: 7.8g 

 

Tuna Patty Melt

OMG!!!! As a child I refused to eat tuna fish until one day my friends mom made me a tuna melt…toast, tuna, cheese and broil in the oven. Much to my moms shock I devoured mine and wanted more! My first bite of this recipe took me right back to my first tuna melt. I love it! A little tip for mixing this up: use your fingers, get right in there and squish, mix and form the tuna mixture into 2 balls to flatten into patties. Now don’t panic when you try to form a patty and it crumbles. Stick with it and place in frying pan, you may have to reform it once in pan. As they cook they firm up. With the help of a spoon and my flipper I managed to flip these guys and they cooked up perfect! Add spices if you like! I used dried onion as I forgot to grab an onion at the grocery store today.
Enjoy! 🙂

Ingredients:

1 can tuna, drained
1/3 cup low fat shredded cheese
1 egg white (1/8th of a cup if using liquid egg white)
1/2 small onion
1 tsp ground garlic
1/2 tsp pepper

Directions:
Mix everything in a bowl until they stick together. Split in half, form 2 patties and place in a frying pan (I used my electric one). Fry until they are golden brown and enjoy!

This makes 2 servings….shhhh! I ate them both! My second one I served on an oopsie bread! Instant childhood memory right there!

Nutritional Info per serving
Calories: 98
Total Fat: 1.9g
Cholesterol: 28.9mg
Sodium: 392.5mg
Total Carbs: 2.1g
Dietary Fibre: .3g
Protein: 18.3g

Low Carb Egg and Cottage Cheese Salad

Ingredients:
2 hard boiled eggs (one yolk can be removed)
1/3 cup 1% cottage cheese
salt
pepper

you can also add dill, Dijon mustard or any other favourite to add more flavour. I was fine with just pepper though.

Removing one of the egg yolks lowers the fat content. Put eggs and cottage cheese into a bowl and mash/mix together. Season to taste.

Nutritional Info:
Calories: 148.2
Total Fat: 6.2g
Cholesterol: 215.0mg
Sodium: 419.8mg
Total Carbs: 2.8g
Dietary Fibre: 0.0g
Protein: 20.5g

Yummy New Recipes!

I find myself more and more enjoying food which is weird because most people see me as being on a diet which as I said before, I’m NOT! I love planning my next day’s meal, choosing which ingredients I am going to use, and whipping up something that not only looks amazing but tastes fabulous! I have found 4 recipes to add, use them as either small meals or snacks but they are all low carb, high protein. I usually have 3 small meals a day plus 2 protein shakes. These meals may seem small on paper but after being on program for almost 2 weeks I find the portions are more than enough and come my mid afternoon snack/meal I have to pretty much force myself to eat everything on my plate!
The 4 recipes I am adding are:
Easy Turkey Chili
Protein Pancakes
Tuna Patty Melt
Low Carb Cottage Cheese Salad
Let me know what you think after you try them! And remember you can add any spices you want! Food that tastes great and fills you up? What more could a girl ask for!?!
🙂