Shopping staples

These are things I normally have in house. (store bought items)

 

Zucchini tots

1 cup zucchini shredded and squeezed.
1/4 c egg whites or 1 egg
1/4 c parmesan cheese
2tbsp diced onion
1/4 c bread crumbs (I use ranch flavored oyster crackers and make to bread crumbs)

Mix ingredients. Spray small muffin pan with Pam. Spoon mixture into each cup to top. Bake 400 degrees 12-15 min or till brown on top. Eat!

Mini taco salad

Mini Taco Salad

Ingredents

package of wonton wrappers      1 pound of ground beef

Fat Free cheddar cheese     1 package of taco seasoning

shredded luttice    chopped tomato

taco sauce   light sour cream

chopped onion    other taco toppings

First you will brown your ground beef. You could also use boco meat or ground turkey or ground chicken whateve you want. Then mix in your taco season. (just follow directions on package) Spray muffin pan with pam. Place the wonton wrappers in each cup then spray top with pam. Spoon about 1 spoonfull of taco meat into each cup. Sprinkle with bit o cheese. Bake at 350 degrees for 4-6 minutes till crispy. then top with your individual taco salad toppings. Enjoy!

Crispy Brussles Sprouts

Ingredents

About 10 brussels sprouts    3tbsp light mayo

1/4 tsp minced garlic        1/2tbs parsley

1tsp lemon juice                 

Directions

Cut brussels sprouts into 1/4s. coat baking sheet with pam. Lay down the sprouts on sheet and coat with pam. Bake 400 degrees for 15 min turning over once.     Mix the remaining ingredents into serving bowl and plate with the sprouts. YUM!

Nutritional Value

Serving Size about 5 brussles sprouts (20 wedges) and 1/2 of Mayo dip

calories 65  protein 2g

Pizza Wrapper

Ingredents

1 Egg Roll Wrapper         4 Turkey Pepperoni

Mozzarella Cheese Stick      1tbsp pizza sauce

Directions

On Egg Roll Wrapper put layer of pizza sauce. Then put Pepperoni. Then the cheese stick. Roll up the wrapper like a egg roll. Wet edges to make stick together. Bake 400 degrees for 10-15 minutes. I know I labeled this as an appetizer or snack but I had 1 for lunch! Just wasnt sure about labeling.

Nutrition Facts

Calories 143   Fat 4g   Carbohydrates 13.9g   Protein 12.9g

Turkey n Cheese Wrap

Ingredents

1 Egg Roll Wrapper         Slice of Turkey

Mozzarella Cheese Stick      1tbsp pizza sauce

Directions

On Egg Roll Wrapper put layer of pizza sauce. Then put turkey. (I folded up the turkey) then the cheese stick. Roll up the wrapper like a egg roll. Wet edges to make stick together. Bake 400 degrees for 10-15 minutes.

Nutrition Facts

Calories 151   Fat 3g   Carbohydrates 15.9g   Protein 15.6g

Parmesan chicken wrap

Parmesian Chicken Wrap

8 oz chicken breast cooked, shredded      1c marinara
6 egg roll wrappers                                   1c baby spinach
1/2c FF Mozzarella cheese                       1/4c Parmesian Cheese

Lay out 6 egg roll wrappers. Evenly place your spinach on each. Then the cheese. Mix your chicken with marinara sauce and spread on top of cheese.

Fold and roll each wrapper in to egg roll shape. Use a touch of water on edges to make stick together. Spray with pam and place on baking sheet. bake on 400 degrees for about 15 minutes.

Baked zucchini

Baked Zucchini

1 Zucchini                          1/4 cup of parmesian cheese

1/4 cup bread crumbs        2 tbsp egg white

I used pizza pan with holes covering entire surface. I also just ran out of pam. uhhh. USE PAM!!! In bowl mix cheese and bread crumbs. (remember calorie count for everything in recipe, some not used so may be lower cals.) cut zucchini into 1/4 inch slices. dip in egg white then in cheese crumb mix. place on pizza pan. bake on 450 degrees for 5 minutes, flip then 5 minutes more. (mine look a little funny but since I used no pam, the cheese/crums stuck to the pan.)

Petite lasagna and no noodle lasagnia

Petite Lasagnia

12oz ground turkey   1c chopped onion

1/2c chopped mushroom     14.5oz can tomato sauce

2 cloves minced garlic             1/2 tsp basil

1 1/2 ricotta(part skim)  1 1/2c fat free mozzarella

12 egg roll wrappers (wonton wrappers)

Brown turkey sausage with onion and mushroom. After cooked add tomato sauce. simmer for about 5 minutes.

While your turkey mixture is cooking, place the eggroll wrappers in your muffin pan. Then (evenly) put your cheeses in wrappers.

Add meat mixture on top. Bake at 375 for about 10 minutes. 

Mine got a little overcooked on edges. but they were still yummy!!

No Noodle Lasagnia

I also took the rest of the package of turkey and cooked it up along with the mushrooms/onions and 1/4 c of tomato sauce. put in dish with 1/4c of mozzarella cheese for lunch the next day. 345 calories 48.5g protein 14g fat  6g carbs

Sausage Pin Wheel

1/2 c ricotta cheese   1/2 cup mozzarella cheese

1 tbsp italian seasoning  1 turkey sausage link

4 phyllo dough sheets   5oz frozen spinach(squeezed)

cook sausage link. In blender grind up to make crumble. Mix cheese, seasoning, and spinach in bowl. Spread cheese on 2 layers of phyllo dough. (will have 2 sheets with 2 layers) then top with sausage. roll tightly. spray with pam. bake till crispy. Had some filling left over so threw it in mini bowl and baked.

1/2 roll about 5 mini rolls 145 calories, 4.5g fat, 13g carbs, 10.4g protein

Cucumber sandwiches

Feta Cucumber Sandwiches

1 cucumber     2tbs sun dried tomatoes

2tbs greek yougart     4oz feta cheese crumble

In dish mix cut up tomatoes, yougart, and cheese. Slice cucumber with mandolin slicer. I got about 10 slices from mine. Fold slice in half and add mixture.

1 sandwich 23 calories, 1.7g fat, 1g carbs, 1.2g protein