Frittata w/Turkey Bacon

FRITTATA

Servings: 4
Calories per serving: 192
Protein:19
Carbs: 6


6 eggs
5 baby mushrooms
3 cups kale
7 cherry tomatos (cut in half)
4 oz fat free cottage cheese
2 slices turkey bacon, chopped

Preheat oven to 350 degrees

Sautee mushrooms, kale, tomatos and bacon
Beat eggs and cottage cheese in separate bowl, add seasoning as desired

In a 6x9 dish (greased), pour egg batter and half of sautee mixture
Bake for 10 min until the bottom of the egg is firm
Then, add the rest of the sautee mixture (this will keep from having everything sink to the bottom

Bake for another 30-40 minutes until egg is cooked all the way through.

Turkey Meatloaf

TURKEY MEATLOAF


serves 3
Calories per serving: 128
Protein: 15
1 lb lean ground turkey
2 large eggs
1/2 bell pepper, chopped
1 packet lipton onion soup mix
2 slices turkey bacon
Grated cheddar cheese

Preheat oven to 400 degrees
Mix turkey, eggs, pepper, soup mix in a bowl
Press firmly into oval shape on cookie sheet or into a rectangle pyrex dish.
Top with bacon and then cheese

Bake for approx 30-40 min or until turkey is cooked through.

Roasted Brussel Sprouts

Brussel Sprouts

Cut brussel sprouts in half
Toss in Olive Oil
Salt and Pepper

Preheat Oven to 400
Spread brussel sprouts on cookie sheet
Bake for 30-40 minutes until brown

Optional Addition
Bacon

Kale Chips

Kale Chips

1 Bunch of Kale
Olive oil or Sesame Oil
Salt

1. Preheat an oven to 350 degrees. 
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Spread layer of Kale on cookie sheet
4. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Ninja Frittata

Frittata

• 1 (10 ounce) package frozen chopped spinach, thawed and squeezed thoroughly to remove liquid
• 6 eggs or equivalent egg substitute or use egg whites only for even low calorie dish
• 1 cup part-skim ricotta cheese or cottage cheese
• 3/4 cup freshly grated Parmesan cheese – optional but it makes it taste really good
• 3/4 cup chopped portobello mushrooms
• 1/2 cup finely chopped scallions with some green tops
• 1/4 teaspoon dried Italian seasonings
• 1 pinch Salt and pepper, to taste 

Directions

1. Preheat oven to 375 degrees.
2. In a large bowl, whisk together all ingredients until well mixed. Spray a 9-inch pie plate with cooking spray and fill with the spinach mixture.
3. Bake for 30 minutes, or until browned and set.

Cauliflower Mash

Cauliflower Mash

Medium to Large head of cauliflower 
Small container of low fat cottage cheese
Grated pecorino ramano

Instructions
- Remove green stems from cauliflower
- Cut cauliflower into medium/small pieces
- Boil until soft
- Strain cauliflower
- Add cottage cheese
- Mash
- Add cheese, salt and pepper to taste

Protein Puffin

Protein Puffin

1 scoop protein powder (vanilla or chocolate)

1/4 tsp baking soda

1 tbsp flax seed

3 tbsp hot water water

1/4 cup pumpkin

Dash of cinnamon

Dash of nutmeg...or a lot

mix the flax seed and hot water in one cup, it'll get thick, and act like the 'egg'
mix the other ingredients in a microwavable bowl
add the flax-mixture to bowl

microwave for 3 minutes

Optional Addition: Frosting

mix greek yogurt and PB2 or chocolate PB2 and some truvia, freeze it, and then spread it on top 

also good with honey or jam

Protein Pancakes

Protein Pancakes

3 egg whites

1/2 cup non fat cottage cheese

2 scoops protein powder (chocolate or vanilla)

Optional Additions:

1/4 cup pumpkin or 1/4 cup greek yogurt

2 tbs Flaxseed Meal

Fruit (berries or banana)

1. Thoroughly mix all ingredients together in a medium sized bowl. It should be a little thinner than normal pancake batter.
2. Heat a pan to medium heat and spray with non-stick cooking spray.
3. Using a spoon, pour batter onto pan. You’ll want each pancake to have about 2 tablespoons of batter.
4. Let cook for about a minute and a half. Then flip and cook for an additional minute.

Spinach Pie

Spinach Pie

Makes 8 servings
Calories: 171
Protein: 17g
Carbs: 6.5g
Fat: 6g

2 10 oz. boxes frozen chopped spinach
I container (16oz) 1% Cottage Cheese (I recommend Friendship)
2 eggs
1 Cup grated Romano Cheese
1/8 cup plain breadcrumbs
½ Cup Grated Parmesan Cheese (for topping)

Thaw and drain spinach in a colander of all excess water. Dry the spinach with paper towels as much as possible. Mix spinach and all ingredients except the Parmesan cheese.
Spray 9x13 pan with non-stick cooking spray. Put the spinach mixture into the pan. Sprinkle Parmesan on the top.

Bake at 350 for approximately one hour, or until golden brown.