RECIPES

When you're a nurse, you never know how your shift is going to go, so I like to start my day with a hearty, satisfying breakfast. Breakfast this morning = easy egg scramble with a side of oatmeal-mmmmm

Westerm Egg Scramble Recipe:

*3 egg whites (can sub one fu...ll egg for 1 egg white if desired)
*1oz shredded lean, boneless skinless chicken breast
*1/2-1 cup chopped onions and green peppers
*non-stick cooking spray

Optional: add other veggies like mushrooms and/or Mrs. Dash's salt free spice (many flavors) if you want a little extra flavor. I like it plain though 

Directions:

Spray skillet with non-stick cooking spray. Mix ingredients together and cook in skillet over med to med-high temp. Scramble together with spatula while cooking. Takes about 5 min or so from start to finish 

Plus, 1 serving oatmeal on the side or your desired healthy carb

EGGPLANT PIZZA

Eggplant is a great alternative to pizza dough and is surprising quite satisfying. This works great as an appetizer or finger food during get togethers; however, they are not the best cold because they tend to get pretty soggy. 

They are great for a meal, too.  For a meal, I like to add a side of fresh mixed greens and grape tomatoes drizzled lightly with light olive oil. 

I cook these with the skin but do remove the skin before eating. It peels off fairly easy. Some people like the skin, but I have not yet acquired a taste for it :)

Ingredients

• 1 medium eggplant (12, half inch slices)
• Non-stick Olive Oil Cooking Spray
• 1/2 teaspoon Sea Salt
• 1 teaspoon Chef Paul's Magic Pizza & Italian Seasoning (It's salt free)
• 1/8 cup finely chopped white or yellow onion (optional)
• ½ teaspoon garlic powder or 1/2 tsp minced garlic
• ½ cup organic tomato sauce (or organic spaghetti or pizza sauce) 
• 2 tablespoons grated Parmesan cheese
• ½ cup fresh chopped basil
• 1 cup low-fat or fat free shredded mozzarella cheese
• Optional ingredients: diced turkey pepperoni, shredded cooked boneless skinless chicken, black olives, mushrooms

Instructions

1. Preheat oven to 425 degrees.
2. Place a cooling wire rack onto a large baking pan.
3. Lightly spray cooking spray over the tops of each eggplant slice.
4. Add seasonings (Chef Paul's seasoning and sea salt) to each slice on both sides.
5. Bake slices for 10 minutes.
6. Spread sauce, chopped onion and optional ingredients if you wanted them, and minced garlic over the slices then add Parmesan evenly over each slice.
7. Sprinkle basil over each then top with mozzarella cheese.
8. Bake another 5- 10 minutes.

Nutritional Info per serving (3 pizzas): This does not include optional ingredients.

If using fat free mozzarella cheese

Calories: 139

Fat: 6g

Carbs: 13g

Fiber: 3.5g

Protein: 10.5

If using low fat mozzarella cheese

Calories: 153

Fat:7.25g

Carbs: 12.5g

Fiber: 3.5g

Protein: 10.5g

PIZZA BAKE

My Husband, Paul, and I eat healthy most of the time. We came up with this recipe, because we both LOVE PIZZA, but wanted a healthier option that was equally satisfying to our food-lover taste buds. So Pizza Bake was born. It actually is a concoction of foods and flavors we love, thrown into a big pot and cooked. The finished product is DE-LICIOUS!! It will also keep you satisfied for hours and can feed an entire family in one pot. 

Ingredients

• 2 small Zucchinis chopped
• 1 & 1/2 lb lean ground grass-fed beef (May also use lean hormone free ground turkey)
• 1/2 white or yellow onion, diced
• 1/2-1 cup mushrooms, roughly chopped or sliced
• 1/2 cup green bell peppers, diced
• 1 teaspoon minced garlic (Optional-may also use garlic powder)
• 2 jars organic spaghetti sauce (You can also make your own using 2-28 oz non-drained cans of all natural, no salt added, crushed tomatoes with 2 cans low sodium tomato sauce, 1&1/2 tsp sea salt, and 1 Tablespoon italian seasoning)
• 1 Tablespoon or more :) Chef Paul's Magic Pizza & Pasta Salt free/sugar free all natural Seasoning (This stuff iS AWESOME and adds the perfect combo of seasoning-we use it for almost all of our Italian recipes)
• 1 cup low-fat or fat free part-skim mozzarella cheese (I used Kraft Fat Free)
• 2 1/2 oz turkey pepperoni slices (This can be omitted to make it CLEAN-but SO worth it)
• Optional: black olives (My husband loves them but I think they're nasty)

Instructions

1. In a large skillet, cook beef on medium-high heat for about 8 to 10 minutes or until crumbly and no longer pink. Drain liquid and throw cooked ground beef in large stew pot. Set aside for now.
2. In the same skillet that you cooked the beef, saute onion, mushrooms, zucchini, and bell pepper over medium heat for 3 to 4 minutes or until tender.
3. Add saute'd veggies to the stew pot with beef, add minced garlic, turkey pepperoni slices and organic spaghetti sauce or homemade version (ingredients listed above).
4. Cook on medium heat until mixture reaches a boil then reduce heat to simmer for 5 minutes. 
5. Sprinkle cheese over the top and gobble it up :)

Note: You can also cook the beef and veggies in the stew pot, verses, using 2 separate pans. Just remove the beef and set aside to cook the veggies, then add the beef back to the pot. 

Nutrition Information

Per Serving (1 cup): Makes about 8 servings

Calories: 243

Fat: 7g

Carbohydrates: 20g

Fiber: 5g

Sugars: 5g

Protein: 25g

Eggplant was on sale at Hy-Vee the other day, so I snatched up the opportunity to make some fun and easy meals. I posted my Eggplant Pizza the other day, and here is another.

I wanted to use up my left over Eggplant before it went bad, so I whipped up this little treat J

What was an experiment using what I had on hand, turned out to be quite tasty!!

SPICY CHICKEN EGGPLANT PIZZA Recipe:

Prep Time: 5 minutes

Cook Time: 20 minutes (if chicken is already cooked)

Ingredients & Materials: (this can be doubled or tripled depending on how many mouths you need to feed)  

1. ½ Medium Eggplant (Cut into ¼-1/2 inch round slices, depending on desired thickness) I cut mine into ¼ inch slices but will do ½ inch next time since they were a bit flimsy. I also cut off the skin, but you can keep it on if you’d like.
2. 2 Tablespoons All Natural Southwest Spicy Mustard -A little goes a long way-it’s a bit spicy J
3. ¼ cup diced white or yellow onion (I used yellow)
4.  ¼ cup Red Bell Pepper
5. 2.5-3oz finely shredded cooked skinless, boneless chicken (You should cook this at home verses buying pre-cooked chicken, otherwise the fat and sodium levels will probably be much higher)
6. Non-stick cooking spray
7. Cooling Rack and Cookie Sheet or Broiling Pan Set (I used my Broiling Pan Set, but I think the cooling rack & cookie sheet works better)
8. Spatula & Oven Mitts to remove pizzas when you’re done

Directions:

1. Preheat oven to 425 degrees.
2. When the oven is preheat, lightly spray your cooling pan or top of broiling pan with non-stick cooking spray.
3. Place the eggplant slices spread out on top of the rack.  
4. Place the cooling rack with eggplant on top of cookie sheet or top of broiling set onto of bottom pan if that’s what you are using.
5. Bake in middle of oven for 10 minutes on 425 degrees.
   
6. Remove from oven carefully when the timer goes off.
7. Lightly spread southwest mustard evening on top of eggplant, similar to how you would prepare a pizza with pizza sauce.
   
8. Next add small amount of shredded chicken to each eggplant piece, then add a small amount of diced onions and red peppers.
9. 
   
   

9. Place back in oven for an additional 10 minutes.

10. Remove from oven 
and plate.

Eat up!!

• ½ of a Medium Eggplant made 6 pizzas, and I ate them all J The nutrition info is for all 6; however, you could cut the servings down to 3 if you’d like. I would also suggest eating it with a fork, because it was a tad messy but GOOD!

Nutrition Info for 6 pizzas

Calories: 219

Fat: 3g

Carbs:28g

Fiber:6

Protein: 20

19 High Protein Breakfasts and Snacks from Team Beachbody 

Breakfasts:

Goat Cheese, Tomato, and Parsley Scramble (Body Beast®)

These eggs are seasoned with the slightly tart flavor of goat cheese. The sweet tomatoes offer a delicious balance.

(Makes 1 serving)

Ingredients:

·         2 large eggs

·         1 dash sea salt

·         1 dash ground black pepper

·         1-1/2 tsp. extra-virgin olive oil

·         1 medium tomato, chopped

·         1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried parsley)

·         1/4 cup crumbled soft goat cheese (1 oz.)

Preparation:

1.     Combine eggs, salt, and pepper in a medium bowl; whisk to blend.

2.     Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture; cook slowly, stirring frequently, until eggs are almost set.

3.     Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.

Sagi's Variations: You can substitute the same amount of feta cheese for the goat cheese. You can use fresh basil, cilantro, or chives instead of parsley. You can use chopped zucchini, asparagus, or broccoli instead of tomatoes.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
303	23 g	8 g	385 mg	521 mg	6 g	2 g	4 g	19 g

Egg Sandwich with Canadian Bacon (ChaLEAN Extreme®)
Great for breakfast, lunch, or dinner, this sandwich pairs well with a simple green salad.

(Makes 1 serving)

Ingredients:

·         1 large egg

·         1 large egg white

·         Nonstick cooking spray

·         3 cups fresh spinach

·         1 slice whole wheat bread, toasted

·         1/2 oz. Canadian bacon, warm

·         2 Tbsp. grated Parmesan cheese

Preparation:

1.     Combine egg and egg white in a small bowl; whisk to blend. Set aside.

2.     Heat medium nonstick skillet lightly coated with spray over medium heat. Add spinach; cook, stirring frequently, for 2 to 3 minutes or until wilted. Remove from skillet. Set aside.

3.     Add eggs to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes or until eggs are set.

4.     Top toast with Canadian bacon, spinach, eggs, and cheese.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
246	10 g	4 g	206 mg	545 mg	16 g	4 g	2 g	24 g

Proatmeal (INSANITY®) 
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts.

A great way to jump-start your day.

(Makes 1 serving)

Ingredients:

·         1/2 cup water

·         1/4 cup old-fashioned rolled oats

·         1/3 cup fresh or frozen berries

·         1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor

·         1 Tbsp. chopped walnuts

·         1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)

Preparation:

1.     Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.

2.     Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl; mix well.

3.     Top with milk.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
299	8 g	2 g	37 mg	107 mg	33 g	6 g	14 g	26 g

Chicken Scramble (P90X®)
This high-protein breakfast will stay with you and keep you satiated throughout the morning.

(Makes 1 serving)

Ingredients:

·         Nonstick cooking spray

·         6 large egg whites

·         3 oz. cooked chicken breast, boneless, skinless, diced

·         3 Tbsp. grated Parmesan cheese (3/4 oz.)

·         Fresh basil leaves, chopped (for garnish; optional)

Preparation:

1.     Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add egg whites; cook, stirring occasionally, for 4 to 6 minutes or until eggs are almost set.

2.     Add chicken and cheese; cook until set.

3.     Garnish with basil if desired.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
324	9 g	4 g	89 mg	678 mg	2 g	0 g	2 g	55 g

Breakfast Caprese with Pesto (LES MILLS COMBAT)
This Italian-style breakfast will keep you satisfied with its savory flavors until your first snack of the day.

(Makes 1 serving)

Ingredients:

·         4 large egg whites

·         Nonstick cooking spray

·         1 slice medium tomato

·         1 oz. fresh mozzarella cheese (sliced)

·         1/2 tsp. prepared pesto sauce

Preparation:

1.     Place egg whites in a medium bowl; whisk to blend.

2.     Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add eggs; cook for 1 minute. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. Cook for 3 to 4 minutes or until set.

3.     Top with tomato, cheese, and pesto. Gently fold in half.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
170	7 g	3 g	15 mg	285 mg	2 g	0 g	2 g	21 g

5 Super-Quick Breakfasts:

Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g

Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g

Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-

grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g

The Hulk Greentealogy
1.5 scoops (or 1-1/2 packets) Greenberry Shakeology® blended with 1 Tbsp. matcha green tea powder, 1 Tbsp. all-natural peanut butter, 1/2 cup nonfat milk, 1 cup water, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 377, Protein: 32 g, Fat: 9 g, Carbs: 44 g

Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

9 High-Protein Snacks to Keep You Satisfied:

Lox and Cucumber
Spread 2 tsp. cream cheese on 4 cucumber slices and top with 2 oz. smoked salmon (lox)
Nutritional Information (per serving): Calories: 105, Protein: 11 g, Fat: 6 g, Carbs: 1 g

Cottage Cheese and Fruit
1/2 cup 1% cottage cheese topped with 3 medium strawberries,

sliced
Nutritional Information (per serving): Calories: 93, Protein: 14 g, Fat: 1 g, Carbs: 6 g

Maryland-Style Blue Crab
1 (4-oz.) drained can of lump crabmeat mixed with 1/4 tsp. Old Bay® Seasoning
Nutritional Information (per serving): Calories: 82, Protein: 18 g, Fat: 1 g, Carbs: 0 g

White Tuna Salad
1 (4-oz.) drained can of solid white tuna, packed in water mixed with 1 Tbsp. mayonnaise and 1 Tbsp. capers (optional)
Nutritional Information (per serving) including capers: Calories: 210, Protein: 23 g, Fat: 13 g, Carbs: 0 g

Mocha Chiller
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup cold coffee and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 152, Protein: 18 g, Fat: 1 g, Carbs: 17 g

Chocolate Spice
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup nonfat milk, 1/2 tsp. cinnamon, 1/4 tsp. nutmeg, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 239, Protein: 26 g, Fat: 1 g, Carbs: 30 g

Spicy Turkey, Cheese, and Tomato on a Rice Cake
1 multigrain rice cake topped with 1 oz. low sodium, nitrite-free turkey breast, 1 oz. provolone cheese, 1 slice tomato, and 1/4 tsp. hot pepper sauce
Nutritional Information (per serving): Calories: 163, Protein: 13 g, Fat: 8 g, Carbs: 9 g

Jerky
Though high in sodium, jerky does pack a lot of protein. For example, one bag of Trader Joe's® turkey jerky has 60 calories and 11 grams of protein per oz. Make sure you check the nutritionals before enjoying!

Egg White Salad
For a healthy, egg white salad, check out this hard-boiled egg white salad from the Hungry Girl that features lemon, lime juice, and crunchy veggies.
Nutritional Information (per serving): Calories: 90, Protein: 11 g, Fat: 1 g, Carbs: 9 g