Healthy Recipes

Turkey Sausage Breakfast Muffins


½ pound turkey sausage

¼ cup green bell pepper, diced

¼ cup red onion, diced

3 cups whole wheat bread, diced into ½ inch cubes

2 cups low fat shredded cheddar cheese

6 egg whites

2 whole eggs

¼ cup skim milk

½ teaspoon Kosher salt

  1. Preheat oven to 350 degrees. Lightly spray a 12-muffin pan with nonstick cooking spray.
  2. In a medium skillet, cook turkey sausage, breaking up into small pieces as it cooks. Cook until no pink remains. Add green pepper and onion to the sausage and cook until soft.
  3. Divide bread cubes between 12 muffin cups. Spoon turkey sausage mix on top of bread crumbs. Add cheese on top of turkey mix. Only fill cups about ¾ full.
  4. In a bowl, whisk together egg whites, eggs, milk and salt. Pour over bread, sausage, and cheese filled muffin cups. Only fill to just cover the ingredients in the cups. Allow to rest for 5 minutes and add more egg mix to the cups if needed.
  5. Bake for 15 to 20 minutes until set in the middle and tops begin to brown. Allow to rest for 5 minutes before removing from muffin tin. Serve warm.
Nutrition Information Per Muffin

Calories: 162 calories

Total fat: 9 grams

Saturated fat: 4 grams

Sodium: 332 mg

Carbohydrates: 7 grams

Fiber: 1 gram

Sugar: 1 gram

Protein: 12 grams

Chicken Muffins


12.5 ounce canned chicken (or 10 ounces regular chicken)

2 large eggs

½ cup chopped celery

¼ cup chopped red onion

½ teaspoon lemon pepper seasoning

2 tablespoons real bacon bits

¼ cup fat free cheddar cheese

1 teaspoon crushed red pepper

¼ teaspoon salt

  1. Preheat oven to 350 degrees.
  2. Drain your canned chicken.
  3. Chop celery and red onion.
  4. Combine all of the ingredients together in a bowl. Mix everything together.
  5. Coat a muffin pan with non-stick cooking spray.
  6. Evenly distribute your mix into the muffin spots.
  7. Bake on 350 degrees for 30-35 minutes (or until a brown tint appears). Double or triple the recipe so you can eat it all week long.
Nutritional Information Per Muffin (if you make 6 muffins)

Calories: 86

Fat: 3 grams

Saturated fat: 0.8 grams

Sodium: 423.5 mg

Carbs: 1 gram

Fiber: 0.1 grams

Sugar: 0.3 grams

Protein: 13.8 grams

Taco Salad


1 pound lean ground turkey, optional beef

2 ½ to 3 tablespoons taco seasoning, homemade or store bought

2 cups chopped fresh tomatoes

1 cup grated reduced fat cheddar cheese

6 cups shredded or thinly sliced lettuce

1 cup guacamole, homemade or store bought

½ cup salsa or enchilada sauce, homemade or store bought

  1. Cook meat in a skillet over medium heat until browned (for about 8 minutes). Stir frequently.
  2. Drain any fat and add taco seasoning and 1/3 cup water. Cook for an additional 3 to 5 minutes. Stir frequently.
  3. Arrange 4 plates with equal amounts of lettuce, tomatoes, lettuce, cheese, guacamole, and salsa. Top with meat.
Nutrition information Per Serving (about 3 ½ cups)

Calories: 395 calories

Total Fat: 25 grams

Saturated Fat: 9 grams

Sodium: 924 mg

Carbohydrates: 14 grams

Fiber: 6 grams

Protein: 31 grams

Skinny Taco Stuffed Peppers


1 pound extra lean ground beef

1 medium onion, diced

3 tablespoons taco seasoning

½ cup water

1 small tomato, chopped

½ cup pinto beans, drained and rinsed

5 bell peppers, cut in half lengthwise and seeds and ribs removed

¾ cup shredded cheddar cheese

For serving (optional): salsa, diced avocado, chopped green onion

  1. Preheat oven to 400 degrees. Spray a large baking dish with cooking spray and place peppers in a single layer in the dish, cut side up.
  2. In a large skillet over medium heat, brown beef with onions until no longer pink. Drain, and return to skillet. Stir in taco seasoning and ½ cup water. Bring to a boil, and then reduce heat to low and simmer for about 5 minutes.
  3. Stir tomato, beans, and ½ cup cheese into the meat mixture. Spoon into peppers; top with remaining cheese.
  4. Cover the dish and bake for 35-40 minutes, or until peppers are tender. Garnish with optional toppings and serve.

Slow Cooker Bean and Spinach Enchiladas


15.5 ounce can black beans, drained (split)

10 ounce package frozen chopped spinach, thawed and squeezed of excess liquid

1 cup frozen corn

½ teaspoon ground cumin

8 ounces low fat sharp cheddar cheese, grated (2 cups)

2 16 ounce jars salsa (3 ½ cups)

8 six inch corn tortillas, warmed

6 cups chopped romaine lettuce

4 radishes, cut into matchsticks

½ cup grape tomatoes, halved

½ cup cucumber, halved and sliced

3 tablespoons fresh lime juice

2 tablespoons olive oil

Salt and black pepper

Sliced scallions for serving

  1. In a medium bowl, mash half the beans. Add spinach, corn, cumin, 1 cup cheese, the remaining beans, ½ teaspoon salt, and ¼ teaspoon pepper and mix to combine.
  2. Spread 1 jar of the salsa in the bottom of a 4-6 quart slow cooker. Dividing evenly, roll up the bean mixture in the tortillas (about ½ cup each) and place the rolls seam side down in a single layer in the slow cooker. Top with the remaining salsa and cheese.
  3. Cover and cook until heated through, on low for 2.5-3 hours.
  4. Before serving, toss the lettuce, radishes, tomatoes, and cucumber in a large bowl with the lime juice, oil, and ½ teaspoon salt and pepper. Serve with the enchiladas and sprinkle with the scallions.
Nutritional Information Per Serving (8 servings)

Calories: 72 calories

Fat: 3.5 grams

Saturated fat: 1.38 grams

Sodium: 307 mg

Protein: 3.5 grams

Carbohydrates: 7.5 grams

Sugar: 1.25 grams

Fiber: 1.5 grams

Low Carb Chocolate Mousse


1 package sugar-free instant chocolate pudding mix

1 8-ounce sugar-free whipped topping

2 cups fat-free milk

  1. Pour pudding mix into milk and beat with hand-held mixer until thick.
  2. Add whipped toping until mixed well.
  3. Divide into 6 servings.
Nutrition Information Per Serving (6 servings)

Calories: 103 calories

Carbohydrates: 16 grams

Protein: 1.33 grams

Fat: 4.17 grams

Low Sugar, Low Fat, Peanut Butter Cookies


½ cup no calorie sweetener

½ cup brown sugar blend

1 large egg

1 cup reduced fat natural peanut butter (creamy)

1 teaspoon baking soda

  1. Preheat oven to 325 degrees. Spray a large baking sheet with a non-stick cooking spray.
  2. Mix all ingredients in a large mixing bowl. Mixture will be crumbly.
  3. Roll cookie dough into 36 one-inch balls. Spray a large baking sheet with the cooking spray.
  4. Place cookie balls on the baking pan. Press down slightly to flatten balls.
  5. Bake for 8-10 minutes.
Nutritional Information Per Cookie

Calories: 59.3 calories

Fat: 2.6 grams

Carbohydrates: 5.7 grams

Protein: 2.1 grams

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