Breakfast Enchilada

Ready in 20 minutes

Serves 8 people

Per Serving: 

Calories: 313

Protein: 45

Carbohydrates: 19

Fat: 12

Ingredients

• 1/2 pound ground chicken sausage
• Spray olive oil
• 1/2 cup diced onion
• 1 clove garlic, minced
• 5 large eggs
• 3 cups egg whites
• 1/4 cup unsweetened almond milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 (4 oz.) can diced green chili peppers
• 1 cup part skim shredded mozzarella cheese
• 1 (10 oz.) can green enchilada sauce
• 1/2 cup SILK Dairy Free cream
• 1/4 teaspoon chili powder
• 8-10 (8 inch) La Tortilla protein tortillas

Preparation

1. Preheat the oven to 350 degrees.
2. In a medium skillet, cook the sausage until browned. Drain.
3. Heat olive oil in a large non-stick skillet over medium heat. Add the onions and garlic and cook until soft, 3-5 minutes.
4. In a large bowl, whisk together the eggs, egg whites, milk, salt and pepper.
5. Pour the eggs into the skillet with the onions and cook, stirring frequently, until eggs are thickened but still slightly moist.
6. Remove from heat and stir in cooked sausage, green chilies and cheddar cheese. Season egg mixture with additional salt and pepper, if needed.
7. In a medium bowl, whisk together the green enchilada sauce, SILK dairy free cream and chili powder.
8. Lightly grease a 9×13 inch baking pan. Spread about 1/2 cup of the green enchilada/cream sauce on the bottom of the pan.
9. Spoon about 1/3 cup of the egg mixture into the center of a tortilla and roll. Place in pan, seam side down. Repeat until all of the filling has been used.
10. Pour the remaining sauce over the enchiladas and sprinkle the  cheese evenly over the top.
11. Cover with foil. (If desired, enchiladas can be made to this point and refrigerated overnight before baking).
12. Bake for 15-20 minutes. Uncover and bake about 10 minutes more, or until the sauce is bubbly and the cheese is golden.
13. Top with optional toppings of choice.

Tips

Add additional toppings as desired

Bacon And Cheese Egg Cups

Ready in 25 minutes

Serves 6 people

Per Serving: 

Calories: 246

Protein: 31

Carbohydrates: 7

Fat: 10

Ingredients

• 6 eggs
• 3 cups egg whites
• 24 slices turkey bacon
• 1/2 cup shredded Daiya Vegan cheese
• Salt and Pepper
• Avocado Oil Cooking Spray 
• Fresh Parsley for garnish

Preparation

1. Preheat the oven to 350F.
2. Spray muffin pan with cooking spray or wipe each cup with a little olive oil.
3. Lay 2 pieces of turkey into each muffin, creating a cup.
4. Add one tablespoon shredded vegan cheese into the ham cup.
5. Crack egg and mix into a bowl with egg whites and then pour egg over cheese
6. Sprinkle each egg with a pinch of salt and pepper.
7. Bake for 20 minutes or until the egg is set to your liking.

Tips

Add in additional toppings for flavor such as bell peppers, onions, cilantro etc.

Add Sweet potato hash browns or a bowl of oatmeal for additional carbs

Edamame Pasta with Shrimp and Pesto

Ready in 20 minutes

Serves 6 people

Per Serving: 

Calories: 412

Protein: 39

Carbohydrates: 17

Fat: 25

Ingredients

• 1 Package Explore Asian Organic Edamame Pasta
• ¼ Cup Pine Nuts
• 2 Cloves garlic
• ¼ Cup olive oil
• 2 Cups Parmesan cheese
• 4 Cups basil leaves
• 1 Teaspoon Sea Salt
• 16 oz Cups Shrimp

Preparation

1. Combine basil leaves, garlic, olive oil, parmesan cheese, and salt in a blender. Blend until smooth and place aside.
2. Cook pasta according to package instructions and transfer to the skillet.
3. Sauté shrimp in a separate skillet add salt and pepper if desired.
4. Add cooked shrimp and pesto blend to pasta and sauté 2 minutes.
5. Add pine nuts.

Tips

Adjust serving sizes as necessary to meet individual macro targets

Meatball Parm Stuffed Zucchini

Ready in 20 minutes

Serves 2 people

Per Serving: 

Calories: 232

Protein: 31

Carbohydrate: 49

Fat: 5

Ingredients

• 2 medium-large zucchini (about 9 oz. each)
• 6 oz. raw extra-lean ground turkey (at least 96% lean)
• 1/4 cup finely chopped onion
• 3 tbsp. panko breadcrumbs
• 2 tbsp. (about 1 large) egg white or fat-free liquid egg white
• 1/4 tsp. onion powder
• 1/8 tsp. Italian seasoning
• 1/8 tsp. each salt and black pepper
• 1/2 tsp. garlic powder
• 2/3 cup marinara sauce with 4g fat or less per serving
• 1/4 cup shredded part-skim mozzarella cheese
• 2 tsp. grated Parmesan cheese, or more for topping

Preparation

1. Preheat the oven to 400 degrees. Spray a baking sheet with nonstick spray.
2. Slice off and discard stem ends of zucchini. Pierce zucchini several times with a fork. On a microwave-safe plate, microwave for 3 minutes. Flip zucchini and microwave for 3 more minutes, or until softened.
3. In a large bowl, combine beef, onion, breadcrumbs, egg, onion powder, Italian seasoning, salt, pepper, and 1/4 tsp. garlic powder. Mix thoroughly. Firmly and evenly form into 16 small meatballs.
4. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add meatballs, and cook and rotate until browned on all sides, about 3 minutes. Reduce heat to medium low. Carefully add sauce, and coat the meatballs. Cover and cook for 8 minutes, or until meatballs are cooked through.
5. Cut zucchini in half lengthwise. Gently scoop out the inside flesh, leaving about 1/4 inch inside the skin. Thoroughly pat dry. Place on the baking sheet, and sprinkle with remaining 1/4 tsp. garlic powder.
6. Evenly distribute meatballs and sauce among the zucchini (4 meatballs per half). Sprinkle it with mozzarella and Parm. Bake until melted, about 5 minutes.

Tips

Can switch out toppings or change to lean ground chicken

Can substitute vegan cheese

Adjust servings and ingredients to fit macros

Stuffed Bell Pepper

Ready in 40 minutes

Serves 6 people

Per Serving: 

Calories: 393

Protein: 24

Carbohydrates: 35

Fat: 21

Ingredients

• 2/3 cup quinoa*
• Salt and freshly ground black pepper
• 6 bell peppers, any color (medium-large size)
• 1 Tbsp olive oil
• 1 1/4 lbs lean ground chicken**
• 1 small yellow onion, finely chopped (1 cup)
• 3 garlic cloves, minced (1 Tbsp)
• 1 (14.5 oz) can petite diced tomatoes, drained
• 1 (8 oz) can tomato sauce
• 3 Tbsp minced fresh parsley, plus more for garnish
• 2 tsp Italian seasoning
• 1 cup shredded Daiya Vegan cheese

Preparation

1. Preheat the oven to 400 degrees. Cook quinoa according to package instructions.
2. Meanwhile, trim about 1/4-inch from the tops of bell peppers and then remove stems, ribs and seeds. Fill a baking dish large enough to fit peppers with about 1/2-inch of water.
3. Place peppers upside down in water, cover with foil and bake for 20 minutes.
4. Meanwhile, heat olive oil in a large non-stick skillet over-medium high heat. Add onion and saute 3 - 4 minutes. Move onions to one far side of the skillet. Add chicken in chunks, season with salt and pepper then let sear until browned on bottom, about 3 minutes.
5. Break up chicken and toss with onions and continue to cook 2 minutes, add garlic and cook until chicken is cooked through, about 1 minute longer. Remove from heat, drain off excess fat.
6. Stir in tomatoes, half of the tomato sauce (about 1/2 cup), cooked rice, parsley, Italian seasoning and season with salt and pepper to taste.
7. Reduce oven temperature to 350. Turn peppers upright, sprinkle inside peppers lightly with salt and fill with beef filling. Pour remaining tomato sauce over peppers. Cover with foil and continue to bake for 20 minutes.
8. Remove from the oven, sprinkle with cheese, return to the oven and bake uncovered until peppers have reached desired tenderness, about 10 - 20 minutes longer. Sprinkle with parsley and serve warm

Tips

Can use Ground turkey instead of chicken add additional toppings as desired

Adjust serving sizes as necessary to meet macros