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HEALTHY RECIPES

Healthy Food Doesn't Have to Be Boring

I love to take everyday comfort foods and make them healthier but still excite the taste buds! These recipes are super easy! Check back often for my latest creations!

Healthy Lunch
Healthy Recipes: Services
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MEDITERRANEAN SALAD

1 Serving
311 Cal, 26g Carbs, 14g Fat, 21g Pro

  • 100g roma tomato, chopped

  • 100g English cucumber, chopped with peel on

  • 75g shelled edamame

  • 50g red onion, chopped

  • 1 Tbs white vinegar (you could also use balsamic vinegar or fresh lemon juice)

  • 1 Tbs feta cheese

  • salt and pepper to taste

Combine everything together in a large bowl, as this is a big salad...but filling! Add some grilled chicken (as shown in the photo) or shrimp for extra protein!

Screenshot_20191231-125509_Instagram_edi

EZEKIEL FRENCH TOAST

1 Serving
269 cal, 37g Carb, 2g Fat, 28g Pro

  • 2 slice Ezekiel bread

  • 3 Tbs 100% liquid egg whites

  • 1/2 cup unsweetened vanilla almond milk

  • 1/2 tsp vanilla extract

  • 1/2 tsp ground cinnamon

  • 1 packet Truvia

Whisk together egg whites, almond milk, vanilla, cinnamon, and Truvia in a shallow bowl. Spray a griddle pan or frying pan with a little non-stick spray and heat on medium. Dredge Ezekiel bread in the egg white mixture one slice at a time, making sure to flip the bread over and really soak up the liquid. Transfer to heated pan. Brown on both sides. Top with sugar free maple syrup. Enjoy!

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SHRIMP FRIED RICE

1 Serving
540 Cal, 53g Carb, 19g Fat, 29g Pro

  • 4 oz shrimp, chopped (I usually have precooked frozen shrimp in the freezer that I thaw)

  • 100g frozen broccoli florets, thawed and chopped

  • 1/2 cup rice (white or brown)

  • 2 Tbs onion, chopped

  • 1 large raw egg

  • 1 Tbs sesame oil

  • 1 Tbs low sodium soy sauce

Heat sesame oil in a large frying or stir-fry pan over medium heat. Add onion and cook until softened. Stir in rice, broccoli, and cooked shrimp. Stir to combine over medium heat until warmed through. Push rice mixture to one half of the pan. Add just a tad more oil if needed to the side of the pan that is free. Crack the egg into the pan on the free side and scramble. When egg is cooked, mix into rice mixture. Remove from heat. Mix in soy sauce. Serve in a large bowl. You can add in just a few tablespoons of chopped water chestnuts, baby corn, mushrooms, or bamboo shoots if you'd like to add minimal carbs.

Healthy Recipes: Services
20190825_164022_edited.jpg

MEDITERRANEAN SALAD

1 Serving
311 Cal, 26g Carbs, 14g Fat, 21g Pro

  • 100g roma tomato, chopped

  • 100g English cucumber, chopped with peel on

  • 75g shelled edamame

  • 50g red onion, chopped

  • 1 Tbs white vinegar (you could also use balsamic vinegar or fresh lemon juice)

  • 1 Tbs feta cheese

  • salt and pepper to taste

Combine everything together in a large bowl, as this is a big salad...but filling! Add some grilled chicken (as shown in the photo) or shrimp for extra protein!

Screenshot_20191231-125509_Instagram_edi

EZEKIEL FRENCH TOAST

1 Serving
269 cal, 37g Carb, 2g Fat, 28g Pro

  • 2 slice Ezekiel bread

  • 3 Tbs 100% liquid egg whites

  • 1/2 cup unsweetened vanilla almond milk

  • 1/2 tsp vanilla extract

  • 1/2 tsp ground cinnamon

  • 1 packet Truvia

Whisk together egg whites, almond milk, vanilla, cinnamon, and Truvia in a shallow bowl. Spray a griddle pan or frying pan with a little non-stick spray and heat on medium. Dredge Ezekiel bread in the egg white mixture one slice at a time, making sure to flip the bread over and really soak up the liquid. Transfer to heated pan. Brown on both sides. Top with sugar free maple syrup. Enjoy!

20190922_173906_edited.jpg

SHRIMP FRIED RICE

1 Serving
540 Cal, 53g Carb, 19g Fat, 29g Pro

  • 4 oz shrimp, chopped (I usually have precooked frozen shrimp in the freezer that I thaw)

  • 100g frozen broccoli florets, thawed and chopped

  • 1/2 cup rice (white or brown)

  • 2 Tbs onion, chopped

  • 1 large raw egg

  • 1 Tbs sesame oil

  • 1 Tbs low sodium soy sauce

Heat sesame oil in a large frying or stir-fry pan over medium heat. Add onion and cook until softened. Stir in rice, broccoli, and cooked shrimp. Stir to combine over medium heat until warmed through. Push rice mixture to one half of the pan. Add just a tad more oil if needed to the side of the pan that is free. Crack the egg into the pan on the free side and scramble. When egg is cooked, mix into rice mixture. Remove from heat. Mix in soy sauce. Serve in a large bowl. You can add in just a few tablespoons of chopped water chestnuts, baby corn, mushrooms, or bamboo shoots if you'd like to add minimal carbs.

MEXICAN-STYLE PORK AND SWEET POTATO SLOW COOKER STEW

1 Serving (makes 4 servings)
376 Cal, 38g Carb, 111g Fat, 28g Pro

  • 1 small poblano chile

  • 1 lb boneless pork tenderloin, cut into 1 inch cubes

  • 1/2 cup chicken broth

  • 1 large sweet potato, peeled and cut into 1 inch cubes

  • 1 small onion, chopped

  • 1 clove garlic, finely chopped

  • 14.5 oz can fire-roasted diced tomatoes, undrained

  • 1/2 tsp ground cumin

  • 1/2 tsp salt

  • 1/4 tsp ground black pepper

  • 1 Tbs fresh lime juice

  • 3 cups cooked brown rice

Turn on a stovetop burner and place poblano chile over open flame (use tongs to keep fingers away from flame); carefully turn to char on all sides. Place pepper in a brown paper or plastic bag; close bag and set aside for 10 minutes to steam. Rub pepper skin off with your hands under cold running water; core, seed and dice. (You can substitute a small can of green chili peppers if you'd like.)

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Place pork in a 5-quart slow cooker. Add broth, sweet potato, onion, garlic, poblano chile, tomatoes, cumin, salt, and pepper; stir well. Cover and cook on LOW setting for 6 to 7 hours. Serve over 3/4 cup of brown rice. Add lime juice over top.  (This recipe was adapted from Weight Watchers.)

CHICKEN TORTILLA SOUP

8 Servings (approximately 1.25 cups/serving)
160 Cal, 23.4g Carb, 3g Fat, 11g Pro

  • 1 Tbs olive oil

  • 1 cup chopped yellow onion

  • 1 large jalapeno pepper, seeded and diced very small 

  • 4 garlic cloves, minced

  • 32 ounces low-sodium chicken broth

  • 2 - 14.5 oz cans fire-roasted diced tomatoes and juice 

  • 1 - 15 oz can black beans, rinsed and drained

  • 2 cups shredded cooked chicken breast

  • 1.5 cups corn (I used frozen)

  • 1 Tbs lime juice

  • 1 Tbs chili powder

  • 2 tsp cumin

  • 1 tsp salt, or to taste

  • 1 tsp black pepper

  • 1 tsp paprika

  • 1/4 tsp cayenne pepper

  • 1/3 cup fresh cilantro leaves, finely minced
    Optional Toppings (additional 91 al, 6.4g carb, 5.3g fat, 5.1g pro)

  • 1 oz diced avocado

  • 1 Tbs Great Value tri-color tortilla strips

  • ⅛ cup fat free shredded cheddar cheese

  • 1 oz non-fat plain Greek yogurt

In a large Dutch oven or stockpot, add 1 Tbs olive oil and heat over medium-high heat. Add the onion and jalapeno, and sauté for about 5 minutes, or until vegetables begin to soften, stirring occasionally. Add the garlic and sauté for 1 to 2 minutes, stirring occasionally. Add the chicken broth, tomatoes and juice, black beans, chicken, corn, lime juice, chili powder, cumin, salt, pepper, paprika, cayenne pepper, and bring to a boil. Allow mixture to boil gently for about 5 to 7 minutes. If at any point the overall liquid level looks low or you prefer your soup to have more broth, add 1 to 2 cups of water or broth; you’ll adjust the salt and seasoning levels at the end. Add the cilantro and boil 1 minute. Taste soup and add salt and/or other seasonings to taste. Ladle soup into bowls and add optional toppings.

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