Protien Packed Egg Scramble

Ingredients
1 large egg, plus 3 large egg whites
4 ounces soft silken tofu, drained
Coarse salt and ground pepper
1 teaspoon olive oil
1 bell pepper (ribs and seeds removed), chopped
1 scallion, white and green parts separated and thinly sliced

Directions:
In a bowl, whisk together egg, egg whites, and tofu; season with salt and pepper.
In a small nonstick skillet, heat oil over medium-high; add bell pepper and scallion whites.
Cook until scallion has browned, 3 to 5 minutes; transfer to a plate.
Add egg mixture to skillet; cook, stirring occasionally with a rubber spatula, just until set, 2 to 3 minutes.
Top with bell-pepper mixture and scallion greens.

per serving:
121 cal
5.5g fat
12.9 g protein
5 carbs
1.4 fiber

Spicey-Healthy Nut Mix

Details:
An outrageous blend of nuts, soybeans, and spices makes a supercharged snack that provides an energy boost. Don't be put off by the number of ingredients — the mix takes just 5 minutes to put together. We recommend packing small amounts of the cooled mixture into resealable bags for quick grab-and-go snacks.

Tip:
Roasted edamame is available at supermarkets and specialty stores. If you can't find it, just add more of any other nut to make 5 cups.

Ingredients:
2 teaspoons ground cinnamon
2 teaspoons ground ginger
2 teaspoons ground cumin
2 teaspoons salt
1 teaspoon chili powder
1/4 teaspoon ground cloves
2 large egg whites
1 cup unsalted soy nuts
1 cup roasted edamame
1 cup pecan pieces
1 cup walnut pieces
1 cup raw almonds
1/4 cup granular sugar substitute

Directions:
Preheat oven to 225° F.
In a small bowl, add first 6 ingredients and blend.
In a large bowl, whisk egg whites until foamy.
Whisk in spice mixture.
Add nuts and sugar substitute; toss to coat.
Evenly divide nut mixture between two nonstick baking sheets, preferably with sides. (If sheets are not nonstick, line them with parchment paper.)
Spread nuts to evenly cover sheets.
Bake 1 hour 5 minutes, until nuts are dry and toasted.
Stir every 20 minutes.
Cool on baking sheet.

Turkey Parmesan

Ingredients
2 cups low-sugar pasta sauce
1/2 cup pine nuts, coarsely chopped
1 ounce freshly grated Parmesan cheese (1/4 cup)
1/2 teaspoon dried Italian seasoning
1 pound turkey cutlets, about 1/3-inch thick
2 teaspoons extra-virgin olive oil
2 ounces shredded part-skim mozzarella cheese (1/2 cup)
Salt and freshly ground black pepper

Instructions
Heat oven to broil.
Bring sauce to low simmer in a small saucepan over medium-low heat.
Remove from heat and cover to keep warm.
Stir together pine nuts, Parmesan, and Italian seasoning in a wide, shallow dish.
Season turkey on both sides with salt and pepper, then dredge both sides in the nut mixture, pressing to adhere.
Heat oil in a large nonstick skillet over medium-low heat.
Add turkey and cook until coating is golden brown and juices run clear, about 4 minutes per side. If nuts brown too quickly, reduce heat.
Place turkey in a baking pan, top evenly with mozzarella, and broil until cheese melts, about 30 seconds.
Spoon 1/2 cup of warm sauce on each plate and top each with a piece of turkey.


Nutritional information
380 calories
21 g fat (4 g sat.)
10 g carbohydrates
39 g protein
3 g fiber
650 mg sodium

Chinese Style Broccoli

Broccoli is a delicious, nutritious vegetable that's readily available year-round. Dubbed a superfood because of the variety of nutrients it delivers, broccoli works well with many different seasonings and cuisines. This savory recipe is a sure crowd-pleaser!

Makes 2 (1-cup) servings


Prep time: 10 minutesStart to finish: 8 minutes


Ingredients

1/2 tablespoon plus 1/2 teaspoon canola oil

1/2 head broccoli, cut into florets

1 tablespoon low-sodium soy sauce

1 garlic clove, minced

1 teaspoon fresh lemon juice


Instructions

Heat oil in a large wok or high-sided skillet over medium-high heat.

Add broccoli and stir-fry for 2 minutes.

Add soy sauce, garlic, and lemon juice; continue to stir-fry until broccoli is crisp-tender, about 5 minutes.

Serve hot.




Nutritional information

80 calories

5 g total fat (0 g sat)

7 g carbohydrate

4 g protein

3 g fiber

300 mg sodium

Very Healthy and Tasty Tex Mex Salad

Ingredients:
2 15oz. cans black beans, rinsed and drained
1/3 cup lime juice
4 Tbsp. olive oil
2 cloves garlic, minced
1 tsp. sea salt
1/8 tsp. cayenne pepper
1 can nibblets corn, drained
1 small red pepper, cut into 1/2 inch pieces
2 medium Roma tomatoes, cut into 1/2 inch pieces
6 green onions, with tops, finely chopped
1/2 cup finely chopped parsley
1 avocado, peeled and cut into 1/2 inch pieces

Directions:
In a large bowl, put beans, corn, pepper, tomatoes, green onions and parsley.
Put lime juice, olive oil, garlic and sea salt into a small jar.
Cover and shake until the ingredients are well mixed.
Pour this dressing over the salad and mix well.
The salad can be prepared a few hours ahead, but don't add the avocado until serving time. Refrigerate.

Wholesome Oat Muffins

Make a double batch and freeze some for later!

1 cup buttermilk
3/4 cup plus 2 tbsp of rolled oats
1 1/4 cups whole grain pastry flour
1 1/2 tsp of baking powder
1/2 tsp baking soda
1/4 tsp ground cinnamon
1/4 tsp salt
2/3 cup chopped walnuts
1/3 cup brown sugar substitute (splenda makes brown sugar)
1/3 cup Canola oil
1 large egg, beaten
1 tsp vanilla extract

Preheat oven to 425
Line or spray 12 muffin cups
In a small bowl combine the buttermilk and 3/4 cup of oats
Let soak for 30 minutes
Combine flour, baking powder, baking soda, cinnamon, and salt
Stir in walnuts
Sift together brown sugar, oil, egg, and vanilla until well blended.
Stir in oat mixture
Stir in flour mixture until just combined do not over mix
Fill muffin cups about 2/3 full
Sprinkle the remaining 2 tbsp of oats over the batter
Bake 11 to 15 minutes

Quick and Spicy Tomato Soup

This is a great soup! It's fast and really good! If making for the kids, you might want to go easy on the red pepper flakes. It's a little on the spicy side for them. I think its a great lunch or dinner, it's got protein, starch, and a little veggie.

3 tablespoons olive oil
2 carrots, peeled and chopped
1 small onion, chopped
1 clove garlic, minced
1 (26-ounce) jar marinara sauce, use your fav. (I use one with a little basil in it!)
2 (14-ounce) cans chicken broth
1 (15-ounce) can cannellini beans, drained and rinsed
1/2 teaspoon red pepper flakes
1/2 cup pastina pasta (or any small pasta)
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Warm the olive oil in a large soup pot over medium-high heat.
Add the carrots and onion, saute until soft about 5 mins. then and garlic , about 1 minutes.
Add the jar of marinara sauce, chicken broth, cannellini beans, red pepper flakes, pasta, salt and pepper.
Simmer for 10 minutes.
Ladle into bowls and serve.