Meatballs with Queso and roasted asparagus.



Just sharing a quick 5 ingredient low carb or keto meal.

I used pre made meatballs (cuz I am lazy)


Just bake them through at 350 degrees for 2o minutes.

Heat up 1 serving of Queso.

I just do it in the microwave

Next I just tossed asparagus with coconut oil spray and tossed with Parmesan cheese. Baked at 350 for 20 mins.


It has a total of around 5 net carbs. And around 32 grams of fat. Don’t forget, fat is your best friend kids ūüėČ

Drizzle Queso over meatballs ! Yum!

Pro tip- if you are lazy like me and want to buy pre made meatballs, read the labels!! Most of them are stuffed with at least 6-9 carbs a serving. I found these in the fresh meat section for 2 carbs a serving ūüôā 


Keto for life! I am losing .4-.6 lbs a day!

I’m ending my day with these macros.

Now of course this isn’t total accurate because MFP doesn’t subtract fiber but I’m at 19 net carbs for the day. Happy ketoing!

Buffalo Turkey Cupcakes.


This recipe turned out really well! This is going to be short and sweet since I didn’t take a lot of photos.

9850_409599379141262_1360992361_nBuffalo Turkey Cupcakes

Makes 6 servings

Ingredients

  • 1 package of 97% fat free ground turkey
  • 1 carrot diced
  • 1/2 of a small red onion diced
  • 1/2 of a zucchini shredded and drained well
  • 1/3 cup of breadcrumbs of your choice
  • 2 tbsp of egg whites
  • 3 heaping tbsp of franks buffalo sauce
  • 1/4 cup of bleu cheese

1. Dice carrot, onion, and shred zucchini with a grater. Make sure you soak up the zucchini with a paper towel!

2. Combine turkey, breadcrumbs, egg whites, veggies, hot sauce, and cheese together. Do not over mix. I didn’t use any extra seasonings.1017119_409576655810201_1855367891_n

3. Bake in a 350 degree oven for 20-25 minutes. I used metal cupcake foils. You could do the same, or cook them as a loaf. Serve with something green.

Here are the stats-
Calories-  163 Carbs- 8 Fat- 7 Protein- 18 Sodium- 454

My husband is in love with this meal. He says it’s his favorite!

Enjoy!

 

 

Recipe Review. Heidi Powell’s Garlic Parmesan Chicken.


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I found this¬†Recipe from Heidi Powell¬†and it looked so simple that I had to try it. It only has six ingredients! I didn’t have to go to the store for anything. Those are the best kinds of meals to make. SIMPLE!

I preheated my oven to 375. Sprayed my glass pan and added the chicken breast. 4 ounces per person. ¬†I next mixed 1/4 cup of parmesan cheese, 1/2 cup of Chobani plain greek yogurt, garlic powder, a bit of sea salt, and pepper. At the last second I added about 1.5 tbsp of Frank’s buffalo sauce.I ¬†spooned that mixture on top of the chicken. Put it in the oven and baked for 45 minutes.garlicparm1 garlicparm2 garlicparm3

DSC00704Here are the stats for the chicken-

For each 4 oz. portion of chicken: 161 calories, 4.5 g fat, 1.1 g carbohydrate, 28.75 g protein. Add a few more calories (like 2.5) if you add in any buffalo sauce!

This dish was honestly fantastic. The chicken was cooked perfectly. It wasn’t dry or overcooked at all. I used a butter knife to cut it! The added buffalo sauce was awesome. It gave it just enough of a kick. I recommend adding some for sure. This is going to be on my new weekly make list. It is SO simple. In fact I am making it again tomorrow! Thanks Heidi!

Healthier Chinese Recipes.


Today I have a guest blog from the beautiful Jen.

Hello, My name is Jen and I am a twenty-something blogger who loves to write about all things women, health, DIY, crafts, my cats and food! I have my own personal blog (Little Furry Musings) and I also write for a medical and cosmetic practice in Kansas City where I get most of my health knowledge from the greatest surgeons. I have two little kittens (they aren’t actually kittens I just call them that because they are adorable) named Brio and Zelda. I spend my days riding my bike, experiencing new things, hanging out with my boyfriend and cats while blogging about all about it.

We all love Chinese food and take-out but how many of us had to give up on the noodles and rice to try and have a healthier meal? Well, too many of us and I can attest, that giving up on noodles and rice is just way too difficult for me. I’ve been eating Chinese food since I was born but when I got to be twenty-something I was in a bind. I wanted to begin eating healthier and lose a few pounds this way but I also couldn’t give up my white rice! This is when I started using the classic dishes my mom made along with some helpful ideas online, then twisted and shook it up to be a little more healthier. These recipes are way lower in calories than the original recipes and taste tested by my cosmetic practice’s surgeons with two thumbs up! Here are some of my favorite ones below!

HEALTHY FRIED CAULIFLOWER RICEhealthyfriedriceINGREDIENTS

  • 4 cups cauliflower
  • 1 cup vegetable broth
  • 5 cups cooked brown rice prepared in water
  • 2 eggs
  • 1 tsp black pepper
  • 1/2 tsp ground cinnamon
  • 1 tbsp brown sugar
  • 1 cup defrosted vegetable blend (peas, corn, green beans, carrots)
  • 3 tbsp low sodium soy sauce

PREPERATION

  1. Steam cauliflower
  2. Chop cauliflower finely, using a blender or food processor.
  3. In a frying pan add vegetable broth and bring it to a light boil.
  4. Once broth has begun to simmer add: cooked rice, cauliflower and vegetable blend.
  5. Once the rice mixture has soaked up the broth add: soy sauce, pepper, cinnamon and brown sugar.
  6. Let the rice cook on low. (while egg cooks)
  7. While the rice is cooking, scramble up the egg in a separate pan.
  8. Add cooked egg to the rice mixture and stir.

BAKED CRAB RANGOONS (Adapted from undressed skeleton)bakedINGREDIENTS

  • ¬†8 oz of low fat cream cheese
  • 2 tbsp chopped water chesnuts
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 3/4 cup fresh or canned crab meat
  • 22 mini wonton wrappers

PREPARATION

  1. Preheat oven to 350 degrees.
  2. In a mixing bowl combine: cream cheese, water chestnuts, paprika, garlic powder and crab meat.
  3. Stuff each won-ton wrapper with 1 tbsp of the filling.
  4. Fold wrapper by bringing all sides to the center. (not corners)
  5. Place on a non-stick baking sheet.
  6. Bake 14-18 minutes or until edges start to brown
  7. Serve with a low sugar sweet and sour sauce.

Egg Foo Yung – Chinese OmeletteeggfooINGREDIENTS

  • 6 eggs
  • 3 stalks of bok choy
  • A small handful of baby spinach
  • 1 shitake mushroom (more if you are a fan)
  • Half a spring onion
  • Fresh ginger (about a teaspoon)
  • A small handful of beansprouts
  • 1 clove of garlic
  • A splash of sesame oil
  • 2 tsp of reduced sodium soy sauce
  • 2 tbsp of water
  • 1.5 tsp of oyster sauce

PREPARATION

  1. Wash all your veggies
  2. Finely chop the bok choy, spinach, mushroom and spring onions
  3. Mince the garlic
  4. Grate the ginger
  5. In a pan, combine the water, sesame oil, soy sauce and oyster sauce, mix together
  6. Toss all the veggies ginger and garlic into the pan and let them simmer for about 10 minutes and add salt and pepper
  7. In a bowl, beat the eggs and pour them into the pan
  8.  As the egg seeps to the sides, with a spatula push it back towards the center
  9. Flip the omelette so both sides are slightly golden and serve

Chinese Chicken, Noodle, and Vegetable Saladccnv

     INGREDIENTS (Adapted from Chronicles of home).

  • 1 lb. whole wheat spaghetti
  • 2 boneless skinless chicken breasts, trimmed of fat
  • 1 tbsp. olive oil
  • 2 c. broccoli, cut into bite sized pieces
  • 2 c. snow peas, strings removed
  • red bell pepper, seeded and cut into strips
  • 3 carrots, peeled, cut into matchsticks
  • 1/2 c. grape seed oil
  • 2 tbsp. rice wine vinegar
  • 3 tbsp. low-sodium soy sauce
  • 1 1/2 tbsp. dark sesame oil
  • 2 tsp. honey
  • 1 garlic clove, minced
  • 1/2 tsp. grated fresh ginger
  • 1/4 c. smooth natural peanut butter

PREPARATION

  1. Preheat oven to 400¬ļ.
  2. Cook spaghetti according to package directions.
  3. Rub olive oil over chicken breasts and sprinkle with salt and pepper.  Roast about 20 minutes, until cooked through.  Let cool until you can handle them and then use two forks to shred the meat.
  4. Meanwhile, bring about an inch of water to boil in a saucepan with a lid.  Put broccoli and snow peas in a steamer basket, set in the pot, and steam with the lid on about 5 minutes, until the veggies are just tender but still bright green.
  5. Whisk grapeseed oil, rice wine vinegar, soy sauce, sesame oil, honey, garlic, ginger, and peanut butter until smooth.
  6. Toss spaghetti, chicken, broccoli, snow peas, carrots, peppers, and dressing in a large bowl so all ingredients are coated with the dressing.  Serve warm, at room temperature, or cold.

Yum! I can’t wait to try these out!

Quick and simple Turkey Reuben Burgers.


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I wasn’t planning on blogging this but the burgers turned out GREAT + they were really simple.

All I did was take 1 package of 93/7 ground turkey and put it in a bowl. To that I added a bit of sea salt and pepper to taste. A bit of garlic powder. Plus 1.5 tbsp of yogurt based thousand island dressing. I stirred it up gently and made the patties. Don’t over handle the meat! Place in a hot pan and cook for about 6 minutes on each side.

I topped the burgers with 1/2 a slice of swiss cheese, 1 more tbsp of thousand island yogurt based, and a pile of sauerkraut. It was AMAZING.

We are having these for leftovers today and I am thrilled. Try them out. It’s good to change things up once in a while.

230 calories, 14 grams of fat (this will also depend on how much dressing you use + and the fat count of your turkey. feel free to play with the recipe) and 26 grams of protein. Delish!

Meal Prepping.


I decided to make a weeks worth of meals to save myself some time in the kitchen. To make it simple I decided on two breakfast options, two lunch options, a variety of snacks, and two dinner options. My plan looks a little something like this.

Breakfast.

  • 1 cup of high fiber cereal with 1 cup of almond milk + 1/2 cup of fruit + 1 homemade turkey sausage patty.

OR

  • 1 egg 1/2 cup egg-white + veggies. 1 slice of ezekial 7 sprouted bread topped with 1 tbsp of nut butter.

Lunch.

  • Chicken Enchilada soup served with a side salad.

OR

  • Spinach/Greens salad topped with protein of choice + healthy fat+ veggies+ dressing of choice.

Snacks.

  • Greek Yogurt.
  • Hummus and Veggies.
  • Walnuts.
  • Hard boiled eggs.
  • Turkey slices.
  • Fruit.

Dinners.

  • Grilled salmon, small sweet potato, and 1/2 cup of veggies.

OR

  • 3 bean turkey chili topped with cheddar cheese, cilantro, and chobani greek yogurt for sour cream.

I used two recipes from Skinnytaste.  The 3 bean chili + the chicken enchilada soup. Recipes below.

http://www.skinnytaste.com/2009/01/crock-pot-3-bean-turkey-chili-3125-pts.html#more

http://www.skinnytaste.com/2011/12/crock-pot-chicken-enchilada-soup.html

I went to the store and got all the ingredients that I needed to make my week of food.

I started by chopping up some organic pineapple.prep1¬†Diced up some organic bell pepper (for the eggs).prep2¬†Made homemade turkey sausage. It’s really easy. The trick is a ton of sage!prep3¬†Got my 3 bean chili on the stove. Yum! This turned out really good.prep4¬†Here is the chicken enchilada soup in the crockpot.prep6¬†Homemade blackbean burgers.¬†prep7¬†Marinated chicken slices in franks buffalo sauce + bleu cheese vinaigrette.prep8¬†All grilled up.prep9

 

Hopefully this will help keep me on track! Here is to a successful week!

Salad 2 of 7 for the salad challenge.


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Buffalo Chicken Salad for two.

Cooked chicken tossed in buffalo sauce. Served over organic romaine, organic carrots, organic celery, and organic yellow peppers. Topped with a bit of feta. Served with ranch yogurt on the side.

Yum!

 

Cheeseburger Casserole Review.


I made the Skinnytaste’s cheeseburger casserole last night. It turned out fantastic. Such a keeper.

cb1 I only made a few subs. I used 1 pound of lean ground turkey instead of beef- 4 cheese instead of cheddar- and instead of 1.5 cups of onions I used 1 cup onion, 2 garlic cloves, and 1/4 sliced jalapeno. I also used pasta with extra fiber for a little boost of nutrition.

cb22 cups of rotini pasta.

cb42 cups of cheese.

cb5Cook pasta in salted water to al dente. Drain and set aside. Preheat oven to 350.

cb3Add 2 tsp’s of oil to a medium hot pan. Add onion mixture. Cook until soft about five minutes.

cb6 Add meat to pan and stir. Cook until mostly brown. Add a bit of sea salt and pepper to taste.

cb7¬†Add 2 tbsp’s of tomato paste. Stir.

cb8 Add diced tomatoes. 1 can.

cb9¬†Add 2 tbsp’s of dijon mustard.

cb10 Let cook for two minutes and start to bubble.

cb12 Mix together with pasta.

cb13 Top with cheese. Bake at 350 for 15 minutes or until cheese is melted.

cb14 Add 1/4 cup chopped  of chopped dill pickles.

cb15 Finished product!

cb16

Delish!! ¬† It really tastes like a cheeseburger! The best thing is this makes 9 servings. So many leftovers!! I would give this recipe a 8.5 out of 10! Here are the nutritional stats- Calories:¬†261¬†‚ÄĘ Fat:¬†9 g¬†‚ÄĘ Protein:¬†21.5 g¬†‚ÄĘ Carb:¬†21.5 g¬†‚ÄĘ Fiber:¬†2 g¬†‚ÄĘ Sugar:¬†3 g Sodium:¬†468.5 mg

Here is the original recipe- http://www.skinnytaste.com/2013/03/cheeseburger-casserole.html

Dinner and a Challenge!


Check out dinner. I made a huge salad for two. With spinach, romaine, carrots, jalapeno, red pepper, onion, tomatoes, mushrooms, cucumber, and chicken.

salad3

I topped it with a bit of shaved parmesan and tossed it with a bit of organic and natural caesar dressing (6 grams of fat a tbsp).

salad2

My portion with Gasp a slice of multi grain french bread(I was low on calories). ūüėÄ

salad

 

My friend over at http://tryingnottobefat.com/ and I have decided to do a salad challenge together!

Starting Monday April 10 we will incorporate one salad into our daily meals for a week. That is right ladies and gentlemen. One salad every single day for a week!

Not the kind of salads that make you want to cry either! We are talking about tons of greens, healthy proteins, healthy fats, and whatever else you can come up with on these salads. I am excited because I love a good salad. It takes me forever to eat them, and they keep me feeling full!

If you would like to join us on this salad challenge you can comment on this blog post!

If you want to be a fancy pants, take a picture and post it on my facebook wall (or onto trying not to be fat’s wall). There is nothing better than being accountable! Show us your beautiful salads!

Make sure you stock up this weekend with tons of good stuff. ūüôā

Have a good night guys!