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Healthy Recipe Options! B, L & D

BREAKFAST

Egg and veggie scramble

This dish makes a great breakfast that you can enjoy every day. It’s rich in protein and vegetables to help keep you full for a long time.


Ingredients

  • 1/2 tablespoon (30 mL) coconut oil

  • roughly 1 cup (70–150 grams) fresh or frozen vegetables of your choice (I like sliced mushrooms)

  • 2 eggs, beaten

  • salt and pepper

Instructions

  1. Add coconut oil to a skillet and turn the heat to medium.

  2. Add vegetables and cook until mostly done or crisp on the bottom. If you use frozen veggies, they’ll need a few extra minutes.

  3. Add eggs, salt, and pepper. Stir continuously so that the eggs scramble and don’t burn.

  4. As soon as the eggs have set completely, remove the pan from heat and serve the eggs.


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LUNCH

Low Carb Turkey-Stuffed Peppers


Ingredients

  • nonfat cooking spray

  • 1 tablespoon olive oil

  • 1 pound ground turkey

  • ½ cup diced onion

  • 3 tablespoons diced fresh jalapeno pepper, or to taste

  • 2 cloves garlic, chopped

  • 2 cups frozen cauliflower rice (such as Green Giant®)

  • 1 (14.5 ounce) can diced tomatoes, undrained

  • 1 (8 ounce) can tomato sauce

  • ½ cup water

  • 2 teaspoons sambal oelek chili paste

  • ½ teaspoon salt

  • ½ teaspoon freshly ground black pepper

  • 2 large bell peppers, any color - cut in half lengthwise, cored, and seeded

  • 4 (1 inch) cubes Colby-Jack cheese

  • aluminum foil

  • ⅓ cup shredded Colby-Jack cheese

  • 4 teaspoons reduced-fat sour cream

  • 8 slices pickled jalapeno peppers (Optional)

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C). Spray a baking dish with cooking spray.

  2. Heat olive oil in a large skillet over medium heat. Stir in ground turkey, onion, jalapeno, and garlic. Cook and stir until turkey browns and vegetables are tender, 8 to 10 minutes. Drain grease from the skillet. Add frozen riced cauliflower, tomatoes, tomato sauce, water, chili paste, salt, and pepper; stir until well incorporated. Reduce heat and simmer for 5 minutes.

  3. Place bell pepper halves in the prepared baking dish. Place 1 Colby-Jack cheese cube in each pepper half, and fill with turkey mixture. Spoon remaining turkey mixture into the dish around the peppers.

  4. Cover dish with aluminum foil, and bake in the preheated oven for 30 minutes. Remove foil and sprinkle each pepper with shredded Colby-Jack cheese. Bake, uncovered, until peppers are soft and cheese has melted, about 10 minutes more.

  5. To serve, spoon a little turkey mixture onto a plate, and place a bell pepper half on top of it. Top each serving with 1 teaspoon sour cream and 2 jalapeno slices.


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DINNER

Creamy Chicken Breast in Spinach Parmesan Sauce


Ingredients

  • 2 chicken breasts

  • 3 tablespoons butter, divided

  • 1/2 teaspoon salt and pepper, or to taste

  • 1 teaspoon oregano

  • 1 medium onion, minced

  • 4 cloves garlic, minced

  • 1 small jar sun-dried tomatoes, drained from oil and chopped

  • 1/2 cup chicken broth

  • 1/2 cup heavy cream

  • 1/3 cup grated Parmesan cheese

  • 1 cup spinach (or more if you like)


The method to make this creamy chicken recipe is pretty quick and easy:

  • First, season chicken breasts with salt, pepper, and oregano. Cook chicken in a large skillet for 4 minutes on each side until browned. Transfer chicken breasts to a plate and set aside.

  • To make the cream sauce, add butter to the same pan and cook onion, garlic, 1/2 teaspoon oregano, and sun-dried tomatoes. Add chicken broth, heavy cream, and Parmesan cheese and simmer for 2-3 minutes.

  • Add spinach to the mixture and cook until wilted. Add the chicken breasts back to the pan and reheat for 2-3 minutes, before serving.

DIRECTIONS

1. To make the creamy chicken breast recipe: Thoroughly season chicken breasts with salt, pepper, and 1/2 teaspoon oregano on both sides. 2. In a large skillet, melt 2 tablespoons of butter with a bit of oil from the sun-dried tomatoes over medium-high heat. Add chicken breasts and cook for about 4 minutes on each side until browned. Once done and no longer pink, transfer grilled chicken breasts to a plate and set aside. 3. To make the creamy spinach parmesan sauce, add the remaining tablespoon of butter to the same pan. Cook onion, garlic, 1/2 teaspoon oregano, and sun-dried tomatoes. Slowly add chicken broth, heavy cream, and Parmesan cheese and mix to combine until smooth while simmering for 2-3 minutes. Adjust seasoning with salt and pepper. 4. Add spinach to the mixture and continue cooking until wilted. Add the chicken breasts back to the pan and reheat for 2-3 minutes. Serve the creamy chicken with spinach and parmesan sauce immediately, garnished with fresh chopped parsley. Enjoy!


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