Spring is here! Add some green to your meal!
Are you looking for some green to add to your favorite Easter or Passover meal? Here’s a healthy and lower calorie dish that has both lean protein from eggs, and fiber from zucchini to help balance out your meal! Try others variations, like adding bell peppers, scallions, or sliced mushrooms to boost your veggie intake even further!
Zucchini Souffle
Serves | 8-10 |
Prep time | 15 minutes |
Cook time | 1 hour |
Total time | 1 hour, 15 minutes |
Meal type | Appetizer, Main Dish, Side Dish |
Misc | Child Friendly |
Ingredients
- 1 small onion, peeled and diced
- 3-4 zucchini, grated
- 2 eggs + 2 egg whites (or 4 oz egg sub)
- 8 oz Farmers cheese (or goat cheese)
- 2 Tb flour
- salt and pepper to taste
Directions
Step 1 | |
Preheat oven to 350F. Spray a 9x13" baking dish. | |
Step 2 | |
Saute onion and set aside. | |
Step 3 | |
Squeeze excess liquid from grated zucchini. | |
Step 4 | |
In a small bowl, combine eggs and cheese. Add in flour, salt, and pepper. Mix in zucchini and onions until well combined. | |
Step 5 | |
Pour into baking dish and bake for about 1 hour. |
Grab & Go Protein-Packed Snack Attack!
- On March 07, 2013
- By Lindsay
- In Nutrition Education, Quick and Easy, Recipes
- 0
Looking for some ideas for easy protein sources for when your on the go? Well, look no further!
Try these snack ideas next time you need a protein fix- no refridgeration necessary!
1) Raw almonds- 1 oz (about 23 nuts) contains about 160 calories, 6g of protein, and 3g of fiber. Not to mention a healthy dose of fat.
2) Dry roasted edamame- each 1/4 cup serving contains about 130 calories, 14g of protein, and 8g of fiber. Look for this at local health food stores. Pick your favorite flavor!
3) Turkey jerky- each 1 oz serving contains about 100 calories and 19g of protein. Look for a lower sodium option if available.
4) Tuna in bag- you can now have tuna on the go! Each 2.6 oz pouch has about 90 calories and 21g of protein. Pack some crackers along side, and you’ve got a great post-workout snack!
5) Roasted chickpeas- these little morsels are full of flavor, protein, and fiber! With about 130 calories per 1/2 cup, 7g protein, and 5g fiber you can switch up seasonings to fit your cravings. Try these super easy recipes at home:
Basic roasted chickpeas:
Ingredients:
- 2 cans (14.5oz each) low sodium chickpeas (garbonzo beans)
- 2 tablespoons olive oil
- seasonings- vary depending on your desires! (See some ideas below)
Directions:
- Preheat oven to 375F.
- Rinse and drain chickpeas. Place on paper towels to remove excess moisture.
- Line baking sheet with parchment paper. Spread chickpeas evenly over baking sheet. Bake for 45-60 minutes, until chickpeas are crunchy.
- While still hot, toss chickpeas with olive oil and flavorings of your fancy.
Fun flavoring ideas:
1) Maple & Cinnamon- toss with 2 tablespoons pure maple syrup and 1/2-1 tsp ground cinnamon.
2) Spicy Smoky- toss with 1/2 tsp each chili powder, smoked paprika, cumin, garlic powder, and 1/4 tsp black pepper. Add a pinch of cayenne pepper if you want an extra kick!
3) Garlicy Parmesan- toss with 1/4 cup fresh grated parmesan and 1 tsp garlic powder. Add black pepper and salt to taste.
4) Rosemary, Garlic, Pepper- toss with 1tsp garlic powder, 1 tsp dried rosemary and 1/2 tsp black pepper.
5) Get creative! Toss with a variety of seasonings to give the chickpeas the flavor you favor!
So next time you know you will be away from the house for a while, pack ahead! These high quality protein sources don’t have to be refridgerated!
Always in a rush in the mornings…?
Perhaps skipping breakfast and maybe making less-healthy choices throughout the day?
Here is a quick and easy recipe for freezable breakfast burritos. Much less expensive than typical store bought frozen burritos, plus they are not filled with preservatives and unknown ingredients. Make a batch when you have some free time, and you will no longer have an excuse to be skipping out on a protein packed breakfast!
Omit the ground turkey and add black beans instead for a vegetarian-friendly burrito. Add extra veggies of your liking for more fiber and nutrients.
Each burrito offers: 1 grain/starch, 2.5 oz protein, 1 dairy, and 1 non-starchy vegetable (when you add the veggies you like, of course!)
(Easy-Freezable) Breakfast Burritos
Serves | 12 |
Prep time | 15 minutes |
Meal type | Breakfast, Main Dish |
Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
Ingredients
- 1 1/2 lbs, lean ground turkey
- 12 Flat-Out Wraps, or Mission Low-carb whole wheat tortillas
- 12 egg whites, or about 3 cups egg-substitute
- 3 cups shredded low-fat cheese
- 1 cup chopped onion
- 1 cup chopped red or green bell pepper
- 1 cup chopped mushrooms
- salsa
- taco seasoning or chili powder, to taste
- finely chopped jalapeno
- No-Salt seasoning (Mrs. Dash), to taste
- black pepper, to taste
Note
Nutrition per burrito:
1 grain/starch
2.5 oz protein
1 dairy
1 non-starchy vegetable- when veggies included!
Directions
Step 1 | |
In a large non stick skillet, cook ground turkey until browned. | |
Step 2 | |
Add in egg sub, and any vegetables. Cook until eggs are solidified. | |
Step 3 | |
Lay out tortillas on a sheet pan. Spoon egg/turkey/veggie evenly on middle of all tortillas. | |
Step 4 | |
Sprinkle with cheese, and salsa if using. Roll tortillas. | |
Step 5 | |
Place in freezer. When frozen, wrap individually in Saran Wrap or in zip lock bags. | |
Step 6 | |
When ready to eat, remove from freeze, unwrap, place loosely in a paper towel and microwave 1 1/2 to 2 minutes. |
Small Steps for Success
- On January 02, 2013
- By Lindsay
- In News, Nutrition Education
- 0
With the start of the New Year, many people will be making their New Year Revolution. Being more physically active, losing weight, and getting “healthy” are pretty popular resolutions among Americans. You may notice that as a result fitness centers are jam-packed, and grocery store carts are being packed to the max with fresh fruits and vegetables. But for many, this new resolution only lasts for a short while. If you are one who does stick to your goals, you will see that by the end of February the gym isn’t as busy, and the grocery carts you walk by have more of the cookies and chips and less produce. This year try taking smaller steps to help you stick to your resolution. Instead of starting off the year with a completely different lifestyle you are accustomed to, try making just one or two small changes. After those new changes become habits, make another small change. Before you know it, your “new changes” will become habits, and your New Year Resolution will no longer be a “resolution”, but a “lifestyle”!
Check out the Today Show’s, Joy Bauer, tips and tricks for making small changes towards your New Year Resolution: