Egg Sausage Veggie Bake

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Egg Sausage Veggie Bake

  • Servings: 12
  • Difficulty: easy
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Ingredients

  • 2 lbs turkey breakfast sausage, cooked
  • 8 large eggs
  • 8 servings liquid egg substitute
  • 1 Roma tomato
  • 3oz baby spinach

Directions

  1. Preheat oven to 375 degrees.
  2. In a medium mixing bowl, whisk together the eggs and liquid egg substitute.
  3. Chop spinach to roughly 3/4 inch pieces.
  4. Dice tomato to roughly half inch dices.
  5. Spray glass 9×13 casserole dish with nonstick cooking spray.
  6. Add cooked sausage, spinach, and tomato to dish and mix.
  7. Pour beaten egg mixture evenly over other ingredients in casserole dish.
  8. Cover with aluminum foil and bake 20 minutes.
  9. Remove aluminum foil and bake until egg mixture is fully set, about 5-10 minutes.
  10. Allow to cool at least minutes before slicing and serving.
Roughly 200 calories per serving. Great for Saturday post-workout breakfast or casual Sunday morning family breakfast or brunch.

Zesty Oven Roasted Chicken & Veggies

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Zesty Oven Roasted Chicken & Veggies

  • Servings: 4
  • Difficulty: easy
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Ingredients

  • 1 lb boneless skinless chicken breast, portioned
  • 24 grape tomatoes
  • 1 medium zucchini
  • 1/2 red onion
  • 4 cups diced hash brown potatoes, thawed
  • 1/3 cup bbq sauce
  • 1/3 cup water
  • 1/4 tsp dried parsley flakes
  • 1/4 tsp dried cilantro flakes
  • 1/4 tsp roasted granulated garlic
  • pinch shallot powder
  • salt to taste

Directions

  1. Preheat oven to 375 degrees.
  2. Chop zucchini, tomatoes, and onion into roughly 3/4 to 1 inch size pieces.
  3. In a large mixing bowl, add chopped veggies and diced potatoes.
  4. In a small bowl, mix bbq sauce with 1/3 cup water. Add spices and stir well. Then pour a little less than half the sauce mixture over the veggies and mix.
  5. In a bowl or storage bag, add portioned chicken breasts and the rest of the sauce mixture and mix.
  6. Line a large baking sheet with aluminum foil and spray with nonstick cooking spray.
  7. Place the chicken breast portions on the baking sheet evenly spaced.
  8. Add veggies around the chicken and season with salt to taste.
  9. Cover loosely with aluminum foil and bake for 25-30 minutes.
  10. Check chicken for done-ness before serving.
Roughly 380 calories per serving. A great stand-alone lower-calorie meal or serve with a side of toasted bread and fresh fruit.

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Bacon Lettuce Tomato Salad

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Bacon Lettuce Tomato Salad

  • Servings: 1
  • Difficulty: easy
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Ingredients

  • 4 slices turkey bacon, cooked
  • 2 1/2 cups (85g) romaine lettuce, chopped
  • 6 sweet grape tomatoes
  • 1/3 cup seasoned croutons
  • 2 tbsp shredded Parmesan cheese
  • 2 tbsp light Italian dressing

Directions

  1. Chop the bacon into roughly 1/2-inch pieces.
  2. Slice the grape tomatoes once lengthwise into halves.
  3. Add all ingredients into a large bowl or food storage container with lid.
  4. Toss salad until well-mixed and serve.
Roughly 375 calories. There are several tasty varieties of croutons and Italian dressings. Our family favorites are Olive Garden brand, which can be found in many grocery stores or ordered online.

Triple Chocolate Banana Brownies

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Shout out to Sugar Spun Run for their tasty and simple Easy Brownies from Scratch recipe, which provided the base for my adaptations. You can check out their recipe here: https://sugarspunrun.com/brownies-from-scratch/

Triple Chocolate Banana Brownies

  • Servings: 24 brownies
  • Difficulty: easy
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Ingredients

  • 2 tbsp unsalted butter
  • 1/2 cup mini chocolate chips, divided
  • 1/2 cup mashed banana
  • 3/4 cup shredded zucchini
  • 1 cup brown sugar, lightly packed
  • 1/2 cup granulated sugar
  • 2 large egg yolks, beaten
  • 1 tsp (imitation) vanilla extract
  • 1/4 cup unsweetened cocoa powder
  • 1/2 cup quick oats, ground into flour using a blender or food processor
  • 1/2 cup all-purpose flour
  • 1/2 tsp salt

Directions

  1. Preheat oven to 375 degrees.
  2. In a large microwave safe mixing bowl, warm butter and 1/4 cup chocolate chips in the microwave just long enough to melt and stir smooth (20-30 sec).
  3. Add the mashed banana and sliced zucchini to the melted chocolate mixture and stir well.
  4. Add the brown and granulated sugars and stir well.
  5. Add the beaten yolks and vanilla extract and stir well.
  6. Add the cocoa powder, oat flour, all-purpose flour, and salt to the mixture and stir just until combined.
  7. Gently fold in remaining 1/4 cup chocolate chips (alternatively, sprinkle on top after pouring batter into baking dish).
  8. Spray a 9×13 baking dish with nonstick cooking spray and pour brownie batter into the dish.
  9. Bake for 25-30 mins until toothpick stuck in center comes out clean (a couple crumbs are ok but no batter).
  10. Allow to cool at least 10-15 minutes (recommended at least an hour) before cutting and serving.
Roughly 110 calories per brownie. The great thing about these brownies are they are very forgiving if you overcook them! The banana, zucchini, and oat flour add depths of richness and moistness that make these brownies take a little longer to cook but resists drying out if you leave them in a few minutes too long (yes, i accidentally tried this). Definitely let them cool as long as you can before cutting though or you might end up with brownie crumble instead.

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Chorizo Sausage Breakfast Pizza

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Shout out to Joy Food Sunshine for a simple and delicious pizza dough recipe! It’s what I used for this recipe. Check out their recipe here: https://joyfoodsunshine.com/easy-homemade-pizza-dough/

Chorizo Sausage Breakfast Pizza

  • Servings: 8
  • Difficulty: moderate
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Ingredients

  • 1 cup warm water (105-110 degrees)
  • 1 tbsp instant yeast
  • 1 tbsp Truvia baking blend
  • 1 tbsp olive oil
  • 2 1/2 cups all-purpose flour
  • 1 tsp salt
  • 11oz pork chorizo
  • 16oz turkey sausage
  • 1 cup reduced fat colby jack shredded cheese
  • 6 tbsp egg substitute
  • 1 cup baby spinach, coarsely chopped

Directions

  1. Preheat the oven to 450 degrees F.
  2. Brown the chorizo and sausage together on the stovetop over medium heat and drain. Set aside.
  3. Proof the yeast: add warm water, yeast, and Truvia baking blend to a large mixing bowl. Stir well. Let rest for about 5 minutes, until surface of water is foamy.
  4. Mix the dough: stir olive oil into water/yeast mixture. Then add flour and salt. Mix well. Dough will be slightly sticky. (Tip, add some Italian style seasonings to the dough for extra yum!)
  5. Knead the dough: dust a flat surface dusted with flour (like a cutting board). Transfer dough to floured surface and press top in repeatedly, folding dough over on itself, until the dough is a smooth, slightly sticky ball (maybe 2-3 minutes).
  6. Spray a couple pizza pans (or a large cookie sheet) with nonstick cooking spray and lightly dust with garlic salt. Then spread dough in pan. Prick dough all over with a fork.
  7. Pre-bake dough for about 5 minutes.
  8. Remove from oven and add toppings: about half the cheese, then half the sausage mixture (save the other half for another pizza!), pour egg substitute over, add the rest of the cheese, and sprinkle spinach on top.
  9. Bake for another 5-7 minutes. Dough is done when it turns lightly golden brown.
  10. Remove from oven and allow to cool a few minutes before slicing and serving.
Roughly 290 calories per serving. Pairs well with fresh fruit for breakfast, brunch, or breakfast-for-lunch-or-dinner.

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Cheesy BBQ Meatballs

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Cheesy BBQ Meatballs

  • Servings: 8
  • Difficulty: easy
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Ingredients

  • 1 1/2lb 90% lean ground turkey, thawed
  • 1 cup shredded reduced fat colby jack cheese blend (Market Pantry)
  • 1/4 cup Panko bread crumbs (Kikkoman)
  • 1 large egg
  • 1 tbsp granulated garlic
  • 1/4 tsp seasoning salt
  • 1/4 tsp onion powder
  • 1/2 cup your favorite BBQ sauce

Directions

  1. In a large mixing bowl, hand-stir ingredients until well-combined.
  2. Spray large electric skillet with nonstick cooking spray.
  3. Roll meat mixture into 24 similarly sized meatballs.
  4. Cover and cook on medium for 20-30 minutes. If using SaladMaster, use the Rice 1 setting.
  5. When finished cooking, allow to rest for 3-5 minutes before serving.
Roughly 70-75 calories per meatball. Pairs well with potatoes (mashed, fried, roasted, french fries, etc.) and green veggies (broccoli, asparagus, salad, etc.)

Chicken Fajita Skillet

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Chicken Fajita Skillet

  • Servings: 8
  • Difficulty: easy
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Ingredients

  • 1 1/2lb boneless, skinless chicken breast, cooked and shredded
  • 1 package Classic Fajita Skillet Sauce (Frontera)
  • 1/2 cup chicken broth (Market Pantry)
  • 1/2 cup frozen corn (Market Pantry)
  • 2-3 large red bell peppers
  • 1 tsp granulated garlic (or other seasonings to taste)

Directions

  1. Spray a large skillet with nonstick cooking spray.
  2. Add all ingredients to skillet and stir well.
  3. Cover and simmer on medium or medium low for 15-25 minutes, stirring occasionally, depending on how soft you like your peppers and corn (longer time, softer veggies).
  4. Skillet mixture is done when thoroughly heated and veggies reach desired tenderness.
  5. Stir and allow to rest 5-10 minutes before serving.
Roughly 130 calories per serving (about 4-4.5oz servings or one large serving spoon-ful). Serve with tortillas, tortilla chips, lettuce, shredded cheese, and other southwestern inspired toppings.

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