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. |
Crispy and Crunchy Kale Chips…Get your Crunch On!
These kale chips are super easy and and a much healthier choice than classic potato chips!
Crispy Crunchy Kale Chips
Serves | 4 (2 cup servings |
Prep time | 25 minutes |
Cook time | 25 minutes |
Total time | 50 minutes |
Meal type | Appetizer, Side Dish, Snack |
Misc | Child Friendly, Pre-preparable |
Website | eatingwell.com |
Ingredients
- 1 large bunch kale (~16 cups), with stems removed and leaves torn
- 1 tablespoon olive oil
- 1/4 teaspoon salt
Directions
Step 1 | |
Place oven racks in upper third. Preheat oven to 400F. | |
Step 2 | |
Dry kale as thoroughly as possible using a paper towel. Add to a large bowl and drizzle with olive oil and salt. Mix well, massaging oil into kale to make sure it is all covered. Spread kale on baking sheet, making sure it is not overlapping. | |
Step 3 | |
Bake until crisp, about 8-12 minutes, rotating pans once during. |
Mmm…Maple Roasted Root Veggies
Try this medley of root vegetables, roasted to perfection with a tad of maple syrup! Try Brussel’s sprouts, carrots, sweet potatoes, turnips, parsnips, butternut squash, beets, or whatever you have on hand! Quick, easy, delicious, and nutritious!
Maple Roasted Root Vegetables
Serves | 4-6 |
Prep time | 10 minutes |
Cook time | 35 minutes |
Total time | 45 minutes |
Dietary | Vegan, Vegetarian |
Meal type | Salad, Side Dish |
Misc | Child Friendly, Pre-preparable, Serve Hot |
Ingredients
- 1 Large Sweet potato
- 2 cups Brussel's sprouts
- 2 Large Carrots
- 1 Large Parsnip
- 3-4 teaspoons Olive Oil
- 1/2 teaspoon Salt
- 1/2 teaspoon Black Pepper
- 2 tablespoons Maple Syrup
Directions
Step 1 | |
Preheat oven to 450F. Halve Brussel's sprouts, and cube all other vegetables into ~1/2 inch slices. | |
Step 2 | |
Spray a 13x9inch baking dish with cooking spray. Add all chopped vegetables, salt, pepper, and olive oil. Toss to coat. | |
Step 3 | |
Bake for about 10 minutes. Drizzle with syrup and bake for an additional 20 minutes, stirring once during. Enjoy! |
Beans, beans, they’re good for your heart, the more you eat the more you…
…start lowering your blood pressure and coronary heart disease risk!
Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:
http://www.sciencedaily.com/releases/2012/10/121022162546.htm
Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!
Easy Vegetarian Three-Bean Chili
Serves | 8 (1 cup) |
Prep time | 10 minutes |
Cook time | 40 minutes |
Total time | 50 minutes |
Dietary | Vegan, Vegetarian |
Meal type | Main Dish, Soup |
Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
Website | CookingLight |
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onion
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup green bell pepper, chopped
- 2 cups cloves garlic, minced
- 1 tablespoon brown sugar
- 1 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 (16oz) cans stewed tomatoes, undrained
- 2 (15oz) cans black beans, rinsed and drained
- 1 (15oz) can kidney beans, rinsed and drained
- 1 (15oz) can pinto beans, rinsed and drained
Directions
Step 1 | |
Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes. |