Easy Turkey Meatballs

Easy Turkey Meatballs made with whole grain bread

photo from photo bucket 

16 oz Louis Rich Ground Turkey

4 slice Bread, mixed-grain  large  

3 Egg white

1 cup fresh Parsley

1 cup Milk, 1%

1 tsp Salt and Pepper

Directions

Put bread in a bowl add milk until soaked. Add slightly beaten eggs, seasonings, then turkey.
This can be made even healthier if you use skim milk, and a lower fat turkey.
Spay cooking sheet with olive oil scoop turkey balls with a scooper (ice cream or melon baler - depending on how big you want them.)
cook for 12 for 1 " balls and - 30 miniutes for 2 " balls in a 350 degree oven. 

Let's Get Healthy,
Coach TIA

Nutritional Info

Servings Per Recipe: 26

Amount Per Serving

Calories: 47.0

Total Fat: 2.0 g

Cholesterol: 15.1 mg

Sodium: 140.4 mg

Total Carbs: 3.0 g

Dietary Fiber: 0.4 g

Protein: 4.5 g

Easy Turkey Meatballs

Easy Turkey Meatballs made with whole grain bread

photo from photo bucket 

16 oz Louis Rich Ground Turkey

4 slice Bread, mixed-grain  large  

3 Egg white

1 cup fresh Parsley

1 cup Milk, 1%

1 tsp Salt and Pepper

Directions

Put bread in a bowl add milk until soaked. Add slightly beaten eggs, seasonings, then turkey.
This can be made even healthier if you use skim milk, and a lower fat turkey.
Spay cooking sheet with olive oil scoop turkey balls with a scooper (ice cream or melon baler - depending on how big you want them.)
cook for 12 for 1 " balls and - 30 miniutes for 2 " balls in a 350 degree oven. 

Let's Get Healthy,
Coach TIA

Nutritional Info

Servings Per Recipe: 26

Amount Per Serving

Calories: 47.0

Total Fat: 2.0 g

Cholesterol: 15.1 mg

Sodium: 140.4 mg

Total Carbs: 3.0 g

Dietary Fiber: 0.4 g

Protein: 4.5 g

Home Made Clean Very Crispy Chicken Strips

Home Made Clean Very Crispy Chicken Strips

Ingredients:

10 chicken breast strips 

For egg wash :

2 eggs 

1 Tbsp chili seasoning (or any seasoning of your choice)

1/2 tsp salt

1/2 tsp pepper 

1/2 tsp garlic powder 

1 Tbsp mustard 

For crispy batter: 

4 cups Nutty Nuggets (wheat & barley cereal)

Grind up cereal in a chopper until semi fine

1 Tbsp cayenne pepper (or chili seasoning or any seasoning of your choice)

1/2 tsp pepper 

1/2 tsp garlic powder 

1. Preheat oven 350
2. Spray a cookie sheet with EVOO
3. Dry chicken with paper towel
4. Dip the chicken into egg wash
5. Coat chicken in crispy batter
6. Put chicken on cookie sheet and bake for 12- 15 minutes.
No need for dips or sauces very juicy and flavorful. 

ground nutty nuggets and egg wash 

Nutrition Facts

  5 Serving

Amount Per Serving

  Calories 238.3

  Total Fat 12.5 g

    Saturated Fat 2.5 g

    Polyunsaturated Fat 1.0 g

    Monounsaturated Fat 2.1 g

  Cholesterol 192.5 mg

  Sodium 361.0 mg

  Potassium 142.6 mg

  Total Carbohydrate 6.4 g

    Dietary Fiber 2.4 g

    Sugars 1.0 g

  Protein 13.6 g

Home Made Clean Very Crispy Chicken Strips

Home Made Clean Very Crispy Chicken Strips

Ingredients:

10 chicken breast strips 

For egg wash :

2 eggs 

1 Tbsp chili seasoning (or any seasoning of your choice)

1/2 tsp salt

1/2 tsp pepper 

1/2 tsp garlic powder 

1 Tbsp mustard 

For crispy batter: 

4 cups Nutty Nuggets (wheat & barley cereal)

Grind up cereal in a chopper until semi fine

1 Tbsp cayenne pepper (or chili seasoning or any seasoning of your choice)

1/2 tsp pepper 

1/2 tsp garlic powder 

1. Preheat oven 350
2. Spray a cookie sheet with EVOO
3. Dry chicken with paper towel
4. Dip the chicken into egg wash
5. Coat chicken in crispy batter
6. Put chicken on cookie sheet and bake for 12- 15 minutes.
No need for dips or sauces very juicy and flavorful. 

ground nutty nuggets and egg wash 

Nutrition Facts

  5 Serving

Amount Per Serving

  Calories 238.3

  Total Fat 12.5 g

    Saturated Fat 2.5 g

    Polyunsaturated Fat 1.0 g

    Monounsaturated Fat 2.1 g

  Cholesterol 192.5 mg

  Sodium 361.0 mg

  Potassium 142.6 mg

  Total Carbohydrate 6.4 g

    Dietary Fiber 2.4 g

    Sugars 1.0 g

  Protein 13.6 g

YUMMY Vegetarian Lasagna

YUMMY Vegetarian  Lasagna

Veg Lasagna before cooked

12 oz Ricotta cheese, fat-free 16 oz Mozzarella Cheese, part skim milk   .25 cup Parmesan Cheese, grated Egg, fresh, 2 medium  12 oz. (1 bag) Morningstar Mealstarter - Veggie Crumbles 

3 - 4 cupa cups Tia's home made Pasta sauce  10 oz entire box Ronzoni Whole Wheat Blend Lasagna, 

Directions

Pre cook the lasagna noodles I know it says not to but the noodles will taste like they are "white" not wheat if you do this step.
Add the morningstar meal starter to the home made pasta sauce 
mix the cheeses, eggs and seasonings reserve some mozz. for the top
then layer and cook

cook at 350 for 20-30 min

Let's Get Healthy,

Coach TIA 

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 278.5

Total Fat: 9.6 g

Cholesterol: 55.7 mg

Sodium: 935.8 mg

Total Carbs: 29.6 g

Dietary Fiber: 5.3 g

Protein: 21.2 g

YUMMY Vegetarian Lasagna

YUMMY Vegetarian  Lasagna

Veg Lasagna before cooked

12 oz Ricotta cheese, fat-free 16 oz Mozzarella Cheese, part skim milk   .25 cup Parmesan Cheese, grated Egg, fresh, 2 medium  12 oz. (1 bag) Morningstar Mealstarter - Veggie Crumbles 

3 - 4 cupa cups Tia's home made Pasta sauce  10 oz entire box Ronzoni Whole Wheat Blend Lasagna, 

Directions

Pre cook the lasagna noodles I know it says not to but the noodles will taste like they are "white" not wheat if you do this step.
Add the morningstar meal starter to the home made pasta sauce 
mix the cheeses, eggs and seasonings reserve some mozz. for the top
then layer and cook

cook at 350 for 20-30 min

Let's Get Healthy,

Coach TIA 

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 278.5

Total Fat: 9.6 g

Cholesterol: 55.7 mg

Sodium: 935.8 mg

Total Carbs: 29.6 g

Dietary Fiber: 5.3 g

Protein: 21.2 g

Black Bean Burger

Black Bean Burger

 Ingredients

1 can black beans (drained and rinsed) 

1 large egg 

1/4 cup whole wheat bread crumbs (easy to make - just blend whole wheat bread in a small chopper)

1 clove garlic (minced) 

1tsp chili powder 

1/2 tsp salt

1tsp pepper

1tsp cayenne 

Directions

1. Mash beans in a large bowl with a fork.
2. Add chopped garlic, spices, and egg
3 Stir in bread crumbs gently 
4. Shape into 5 patties, you can refrigerate them if they are not very firm (up to one day ahead)
5. Cook in a hot skillet for @ 6 min. or bake in the oven for 15 minutes. 

You can mix in corn, diced peppers, or cheese in with the patty. 
Put on a healthy bun or pita add things toppings like you would on a hamburger. Just stay away from mayonnaise and miracle whip. Use hummus or blended cottage cheese with spices. (A blog will come soon telling you how to make dips and sauces with cottage cheese that tastes just like sour cream)  




Enjoy,
Coach TIA  

Nutritional Info

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 73.1

• Total Fat: 1.5 g
• Cholesterol: 42.5 mg
• Sodium: 236.2 mg
• Total Carbs: 11.8 g
• Dietary Fiber: 2.7 g
• Protein: 4.8 g

Black Bean Burger

Black Bean Burger

 Ingredients

1 can black beans (drained and rinsed) 

1 large egg 

1/4 cup whole wheat bread crumbs (easy to make - just blend whole wheat bread in a small chopper)

1 clove garlic (minced) 

1tsp chili powder 

1/2 tsp salt

1tsp pepper

1tsp cayenne 

Directions

1. Mash beans in a large bowl with a fork.
2. Add chopped garlic, spices, and egg
3 Stir in bread crumbs gently 
4. Shape into 5 patties, you can refrigerate them if they are not very firm (up to one day ahead)
5. Cook in a hot skillet for @ 6 min. or bake in the oven for 15 minutes. 

You can mix in corn, diced peppers, or cheese in with the patty. 
Put on a healthy bun or pita add things toppings like you would on a hamburger. Just stay away from mayonnaise and miracle whip. Use hummus or blended cottage cheese with spices. (A blog will come soon telling you how to make dips and sauces with cottage cheese that tastes just like sour cream)  




Enjoy,
Coach TIA  

Nutritional Info

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 73.1

• Total Fat: 1.5 g
• Cholesterol: 42.5 mg
• Sodium: 236.2 mg
• Total Carbs: 11.8 g
• Dietary Fiber: 2.7 g
• Protein: 4.8 g