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Sheet Pan Roasted Salmon with Kale and Golden Beets

We especially love the New Year! Why you ask? As registered dietitians and gals who love our veggies (and yes, our sweets too! 🙂 ), we find that our clients- and most of you- are working to get more veggies in your life and you come to us asking for help to make your goal a reality. Yahoo! This is like Christmas all over again for us, but in January! No need to ask these veggie-obsessed twins twice! 😉 We live for sharing easy, delicious ways to get more of ‘em!  We witness the power of veggies on a daily basis–they help to get (and keep) waistlines trim while packing in nutrients and disease-fighting antioxidants, anti-inflammatories and fiber, keeping your digestive tract healthy and promoting a flat-belly by flushing out waste from the colon.

 

 

 

If you’re goal is weight-loss and a flat belly say hello to your secret weapon… veggies (oh yeah!).  They fill you up with so few calories and crowd out more calorie-dense items, making weight loss much easier! And we’re always encouraging our clients to get as many as they can, at every meal. When it comes to getting or staying healthy and fighting diseases including cancer, heart disease and diabetes and helping your skin to look its’ best, veggies are a powerhouse (after all, that’s what compelled us to write our latest book,  The Nutrition Twins’ Veggie Cure!—so that we could help everyone find easy solutions to get more veggies in their life!).

 

 

Our clients tell us that even when they’re working hard to eat veggies, one of their biggest struggles is finding time to wash and prep them when they’re tired or in a hurry or don’t have time or energy on a busy weeknight…

SCORE!! An awesome solution…

 

So when Mann’s reached out with us to work with them and spread the word about their new Veggie Slaw Blends, we jumped at the opportunity. We mean really, is there anything better than delicious, ready-to-go, crisp and crunchy nutrient-packed veggies blends that you can simply throw in a salad, burrito, wrap, or include in any meal you’re making? We don’t think so! 😉 As Mann’s says “We created the perfect veggie blends so that you don’t have to” and boy, they weren’t kidding! It’s so nice to have the veggie combos prepared and ready and Mann’s has several different blends! Honestly, we didn’t know which variety to start creating with since they all are so delicious, but we went for the Kale Beet Blend first – and that’s how we created this Sheet Pan Roasted Salmon with Kale and Golden Beets. We’re super excited to share it with you and can’t wait for you to make veggie your resolution a reality.

Brace yourself…This meal is about to be your new bestie. The sweet roasted Kale Beet Blend is addictive and knowing you can toss this all in one pan and have an insanely delicious, satisfying and filling meal in less than 15 minutes is awesome! You may want to make it every night. Don’t let us stop you! 🙂

 

 

One Pan Roasted Salmon & Kale Beet Slaw

This super fast and easy weeknight dinner is a bursting with flavor. Toss everything in a sheet pan and in less than 15 minutes, dinner is served! Enjoy it with a side (about ½ cup) of brown rice.

Makes 2 servings

Ingredients:
1 8-oz bag Mann’s Kale Beet Blend
1 teaspoon olive oil
2 cloves garlic, crushed or minced
2 4-oz salmon filets
Juice of half a lemon
Dash of salt and pepper

Directions:
1. Preheat oven to 400°F. Line a sheet pan with foil.
2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.

5. Serve with a side of brown rice.
6. Enjoy!

Nutrition info per serving:
241 calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein

Nutrition info per serving including ½ cup of brown rice:

305 calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

One Pan Roasted Salmon and Kale Beet Slaw
 
Author:
Recipe type: Easy Dinner or lunch
Serves: 2
Ingredients
  • 1 8-oz bag Mann’s Kale Beet Blend
  • 1 teaspoon olive oil
  • 2 cloves garlic, crushed or minced
  • 2 4-oz salmon filets
  • Juice of half a lemon
  • Dash of salt and pepper
Instructions
  1. Preheat oven to 400°F. Line a sheet pan with foil.
  2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
  3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
  4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.
  5. Serve with a side of brown rice.
  6. Enjoy!
  7. Nutrition info per serving:
  8. calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein
  9. Nutrition info per serving including ½ cup of brown rice:
  10. calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

Vegan Quinoa & Kale Power Protein Bowl

Vegan-chickpea-quinoa-kale-zucchini-UPCLOSE…and the quinoa-palooza has officially begun!  🙂 These twin sister, registered dietitians and personal trainers are fans of this healthy comfort food and we’ve gotta give a girl (and a guy!) some carbs!  Yup, we’re all for healthy carbs (phew! ) like quinoa –a wholesome, high protein, high fiber, healthy carb that prevents your energy from dipping, preventing sugar cravings!  The truth is, if you have a moderate portion (about 1/2 -3/4 cup cooked of a wholesome carb (hello quinoa!)  you’ll avoid the nasty cravings for the unhealthy carbs because you’ll give your brain and muscles carbohydrates, the fuel they need, so you won’t crave energy!  That means you won’t be looking for an energy boost or a quick pick-me-up—buh bye sugar cravings!

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Not only have you been requesting lots of recipes with quinoa, (that’s why we’ve given you lil’ numbers like our:

One-Pot Quinoa Chickpea & Avocado Bowl

Coconut Quinoa Chicken Nuggets

One-Pot Black Bean Quinoa Chili with Avocado

Quinoa Breakfast Nibbles

Choco-nilla Oats & Quinoa Swirl

Vegan_Quinoa_Kale_Collage

…but we knew it was time to make some more since the clamoring has continued! Quinoa is warm comfort food in the winter—and makes cool, comfort food in the summer.

And since summer days beg for a cool dish,, this spiced summer bowl filled with summery greens like zucchini and kale and protein packed heroes like quinoa and chickpeas can be made ahead of time and only gets better as it waits. What more could you ask for!? Oh except that you can prepare this without the added olive oil for an even lighter meal with even fewer calories for the same great taste!

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Vegan Quinoa & Kale Power Protein Bowl

Have one delicious serving as a side to grilled fish or chicken and veggies, or make a whole meal of it by having three servings.  

Makes 5 servings (approximately 1/2 cup each)

Ingredients

Dressing: (2 tbsp added 48 calories/ serving)

1/2 Tbsp extra virgin olive oil

1/4 tsp cumin

1/4 tsp turmeric

1/4 tsp paprika

small pinch of red pepper flakes (optional)

2 tsp minced garlic, plus ½ tsp for oil dressing (you may want to add more garlic if you’re a garlic lover!)

sea salt to taste

Salad:

½ cup quinoa, cooked (we used a mix of red and white just for fun!)

1 cup canned chickpeas, drained

1 medium zucchini, cut into evenly sized, small chunks

1 cup curly kale, leaves chopped into small pieces, stems removed (measure 1 cup of chopped kale leaves)

 

This dish can be made without any oil for a lower fat meal. (See below)

 

0006_NutritionTwins-chickpea-quinoa-kale-zucchini-garlic-paprika-tumeric-cumin_logoDirections with oil.

  1. Place olive oil in a small bowl and mix the cumin, turmeric, paprika, red pepper flakes (optional), ½ tsp minced garlic and a pinch of salt into the olive oil, set aside to marinate.
  1. Before cooking the quinoa according to the package, we toasted ours slightly for 1 minute by lightly spritzing olive oil in a spray jar in a pan to bring out more flavor. You can omit the olive oil and toast briefly, too, just stirring over the heat for 1 minute.. After toasting, cook the quinoa according to package directions.
  1. Next spritz the same pan you toasted the quinoa in with a little olive oil and sauté over medium heat for 2 to 3 minutes, the 2 tsp minced garlic, chickpeas, zucchini and kale. Just until the garlic releases it aroma and the zucchini begins to sweat. Remove from heat. Season with salt to taste.
  1. Toss sautéed vegetables and chickpeas with quinoa. Let sit for a few minutes, the heat will further soften the kale.
  1. Give the oil and spice mix a stir, drizzle over the entire bowl and stir. . . Salt to taste.

This can be eaten immediately and also tastes great chilled– and if you put it covered, in the fridge for a little while to chill, the flavor’s will also mingle and increase!

 

Directions without oil.

Mix cumin, turmeric, paprika, optional red pepper flakes, ½ tsp garlic and salt together, dry.

Skip step 1 and begin with Step 2.

After Step 4, sprinkle sparingly, mixing and tasting, the dry spice mix over combined quinoa, chickpea and vegetable bowl until the flavor suits you.

 

Nutrition Facts Per Serving (With Olive Oil):

Nutrition Facts Per Serving: 106 Calories, 3 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 21 mg Sodium, 16 g Carbohydrate, 4 g Fiber, 2 g Sugar, 5 g Protein

 

Nutrition Facts Per Serving (Without Olive Oil)

Nutrition Facts Per Serving: 94 Calories, 1 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 21 mg Sodium, 16 g Carbohydrate, 4 g Fiber, 2 g Sugar, 5 g Protein

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Vegan Quinoa & Kale Power Protein Bowl
 
Author:
Recipe type: Main
Ingredients
  • ½ Tbsp extra virgin olive oil
  • ¼ tsp cumin
  • ¼ tsp turmeric
  • ¼ tsp paprika
  • small pinch of red pepper flakes (optional)
  • 2 tsp minced garlic, plus ½ tsp for oil dressing (you may want to add more garlic if you’re a garlic lover!)
  • sea salt to taste
  • ½ cup quinoa, cooked (we used a mix of red and white just for fun!)
  • 1 cup canned chickpeas, drained
  • 1 medium zucchini, cut into evenly sized, small chunks
  • 1 cup curly kale, leaves chopped into small pieces, stems removed (measure 1 cup of chopped kale leaves)
Instructions
  1. Directions with oil.
  2. Place olive oil in a small bowl and mix the cumin, turmeric, paprika, red pepper flakes (optional), ½ tsp minced garlic and a pinch of salt into the olive oil, set aside to marinate.
  3. Before cooking the quinoa according to the package, we toasted ours slightly for 1 minute by lightly spritzing olive oil in a spray jar in a pan to bring out more flavor. You can omit the olive oil and toast briefly, too, just stirring over the heat for 1 minute.. After toasting, cook the quinoa according to package directions.
  4. Next spritz the same pan you toasted the quinoa in with a little olive oil and sauté over medium heat for 2 to 3 minutes, the 2 tsp minced garlic, chickpeas, zucchini and kale, Just until the garlic releases it aroma and the zucchini begins to sweat. Remove from heat. Season with salt to taste.
  5. Toss sautéed vegetables and chickpeas with quinoa. Let sit for a few minutes, the heat will further soften the kale.
  6. Give the oil and spice mix a stir, drizzle over the entire bowl and stir. . . Salt to taste.
  7. This can be eaten immediately and also tastes great chilled-- and if you put it covered, in the fridge for a little while to chill, the flavor’s will also mingle and increase!
  8. Directions without oil.
  9. Mix cumin, turmeric, paprika, optional red pepper flakes, ½ tsp garlic and salt together, dry.
  10. Skip step 1 and begin with Step 2.
  11. After Step 4, sprinkle sparingly, mixing and tasting, the dry spice mix over combined quinoa, chickpea and vegetable bowl until the flavor suits you.
Notes
*Nutrition shown for recipe using oil, see blog for nutrition facts without oil.
Nutrition Information
Serving size: ½ cup Calories: 106 Fat: 3 g Saturated fat: 0 g Carbohydrates: 16 g Sugar: 2 g Sodium: 21 mg Fiber: 4 g Protein: 5 g Cholesterol: 0 mg

 

Gluten-Free Tilapia Tacos with Zucchini Tortillas

In college we went on a zucchini kick.  It wasn’t necessarily intentional—we just liked zucchini and it turned up in nearly every dinner dish we made, adding a deliciously slightly sweet flavor and a bit of a meaty texture.  Burritos, pasta, wraps, sandwiches, it was there.  Now, as registered dietitians, we appreciate zucchini even more, knowing it is a nutrient-powerhouse, thanks to its’ fiber, phytonutrients, vitamin C and eye protective nutrients (lutein, zeaxanthin and beta-cryptoxanthin).   So the other night when we made a new gluten free taco dish, old reliable happened to be in the house and we just had to add it- -putting a new twist on tacos.

And although we’re registered dietitian nutritionist who appreciate wholesome carbs (you better believe you read that right 😉 !), we don’t mind that this scrumptious taco swaps them for a just as satisfying, lower calorie surprise!  Instead of the traditional white or wheat tortilla say hello to this gluten-free zucchini taco shell that is stuffed with yummy, kickin’ flavors like cayenne-seasoned tilapia, red cabbage, tomatoes, and cilantro! Packed with protein, this dish is super satisfying!

 

Tacos 1 original (1)

 

Psst… looking for more healthy recipes? Please feel free to search this site! And here are a few to try…

 Turkey Stir-fry Fiesta

Lentil Vegetable Soup

One-Pot Black Bean Quinoa Chili with Avocados 

Tacos 4 logo

 

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Makes two tacos

Ingredients

For the zucchini tortillas:

1 cup zucchini, shredded

1 egg (we use Eggland’s Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)

1 tsp. oregano, fresh, chopped

1 tsp. fresh, chopped basil

6 Tbsp. gluten free flour

 

For the filling:

3 ounces tilapia (approx. 1 medium filet)

Dash red cayenne pepper (adjust for personal preference of spiciness)

1/4 cup cabbage, shredded

1/4cup tomato, diced

4 heaping spoonfuls plain Greek yogurt (about ½ cup)

Sprinkle cilantro

1 lime, squeezed for juice

 

Directions

For tortillas

  1. Preheat oven to 350 degrees F and set aside a baking sheet covered in wax paper.
  2. Squeeze out excess juice from the shredded zucchini with your hands and discard juice.
  3. Mix zucchini, egg, oregano and basil in a bowl.
  4. Using a spoon, mix in flour, adding a few tablespoons at a time until all mixed in.
  5. On a cutting board, sprinkle flour and divide the zucchini mixture in half.
  6. Flatten each part of zucchini mixture to a thin, round tortilla shape that is no thicker than 0.2mm thick.
  7. Place the two tortillas on covered baking sheet and place in oven.
  8. Bake for about 20 minutes or until edges are golden brown.
  9. Set aside on a baking rack after they are done.

 

For the filling:

  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!

Nutrition facts (for one taco)

Calories: 198, carbs: 23g, fat: 6g, saturated fat: 1g, protein: 21g, sodium: 100mg, fiber: 2g

Nutrition facts (for two tacos)

396 Calories, 45 g carbs, 12g fat, 2 g saturated fat, 42 g protein, 200 mg sodium, 4 g fiber

 

Tacos 3 original (1)

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Gluten-Free Tilapia Tacos with Zucchini Tortillas
 
Author:
Serves: 2 tacos
Ingredients
  • For the zucchini tortillas:
  • 1 cup zucchini, shredded
  • 1 egg (we use Eggland's Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)
  • 1 tsp. oregano, fresh, chopped
  • 1 tsp. fresh, chopped basil
  • 6 Tbsp. gluten free flour
  • For the filling:
  • 3 ounces tilapia (approx. 1 medium filet)
  • Dash red cayenne pepper (adjust for personal preference of spiciness)
  • ¼ cup cabbage, shredded
  • ¼cup tomato, diced
  • 4 heaping spoonfuls plain Greek yogurt (about ½ cup)
  • Sprinkle cilantro
  • 1 lime, squeezed for juice
Instructions
  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!
Nutrition Information
Serving size: 2 tacos Calories: 396 Fat: 12 g Saturated fat: 2 g Carbohydrates: 45 g Sodium: 200 mg Fiber: 4 g Protein: 42 g

Gluten_Free_Tilapia_Tacos_Collage

Pesto Portobello Mushroom Pizza

Pesto Portobello Mushroom Pizza

Growing up, every Thursday night was pizza night in our house. This was our favorite dinner and also one night that we knew that if we invited our friends over for dinner, they would love it—after all, what kid doesn’t like pizza, no matter how healthy it’s prepared?! Our mom, who cooked all of our meals from scratch would start making her pizza dough mid-afternoon, when she’d put it in the oven and wait for the dough to rise. After that, she’d work up a sweat kneading it for what seemed like hours. When she could round us up to help, this was one of our favorite parts—and we’d love using the rolling pin after kneading it to make the round pizza pie. She used whole wheat flour in her dough and we remember our dad requesting she use only half whole wheat flour because it made the dough too tough. 😉 We loved mom’s pizza and appreciated all the effort she put into it, but it would have saved her so many hours had she had known our delicious Pizzeria at Home secret! 🙂

mushrooms3label

We didn’t have to become registered dietitians to know how much everyone seems to love pizza—or to know how much so many weight-loss hopefuls feel guilty after eating it.  Guilty is the last thing we want for anyone to feel—especially after eating a food that can be delicious and guilt-free! After all, that’s why we created waist-line friendly pizza options like our Portobello Pizza, Easy Veggie Pita Pizza and our Polenta Pizza just to name a few.

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And check out this way to make a your favorite food! By using a Portobello mushroom instead of carb-heavy dough, this pizza cuts back on carbs without cutting back on taste! (Pssst…if you remember our Balsamic Egg White Capped Portobello Burger , you’ll see another time the delish Portobello saved mega calories!)

 

Pesto Portobello Mushroom Pizza

Makes 2 Servings

Ingredients:

Pesto:

½ cup tomato paste

¼ cup fresh basil, lightly packed

Garlic – ½ clove, peeled

Pizza Mixture:

2 portobello mushrooms, thoroughly washed and patted dry

½ cup tomato, diced

1/8 cup yellow onion, diced

½ cup green pepper, cut into slices

half of a medium zucchini (about 3 inches), diced

½ cup low-fat mozzarella cheese

Instructions:

  1. Preheat oven to 350 degrees.
  2. Cut out the stem and ribs from the mushroom caps. Spray the mushroom caps and baking sheet lightly with cooking spray.
  3. Finely chop the fresh basil.
  4. Mix together the tomato paste, basil, and garlic. Add mixture to the bottom of the inside of each mushroom cap.
  5. In a bowl, mix together the tomato, onion, green pepper and zucchini. Fill each mushroom cup with the mixture.
  6. Top each pizza with ¼ cup of mozzarella cheese.
  7. Bake in the oven for about 15 minutes until cheese has melted and looks ooey gooey and delicious! Enjoy!

Nutrition Information
Serving size: 1 pizza Calories: 158 Fat: 2 Carbohydrates: 18 Sugar: 9 Sodium: 284 Fiber: 5 Protein: 12 Cholesterol: 15

Pesto Portobello Mushroom Pizza
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • ½ cup tomato paste
  • ¼ cup fresh basil, chopped
  • Garlic – ½ clove, peeled
  • 2 portobello mushrooms, thoroughly washed and patted dry
  • ½ cup tomato, diced
  • ⅛ cup yellow onion, diced
  • ½ cup green pepper, cut into slices
  • half of a medium zucchini (about 3 inches), diced
  • ½ cup low-fat mozzarella cheese
Instructions
  1. Preheat oven to 350 degrees.
  2. Cut out the stem and ribs from the mushroom caps. Spray the mushroom caps and baking sheet lightly with cooking spray.
  3. Finely chop the fresh basil.
  4. Mix together the tomato paste, basil, and garlic. Add mixture to the bottom of the inside of each mushroom cap.
  5. In a bowl, mix together the tomato, onion, green pepper and zucchini. Fill each mushroom cup with the mixture.
  6. Top each pizza with ¼ cup of mozzarella cheese.
  7. Bake in the oven for about 15 minutes until cheese has melted and looks ooey gooey and delicious! Enjoy!
Nutrition Information
Serving size: 1 pizza Calories: 158 Fat: 2 Carbohydrates: 18 Sugar: 9 Sodium: 284 Fiber: 5 Protein: 12 Cholesterol: 15

 

Turkey Stir Fry Fiesta

Turkey Stir-fry Fiesta

We’ve always loved stir-fries and one reason why is that they are so quick and easy—and of course, healthy!  (Maybe you’ve tried some of our stir-fries like our Broccoli Peanut Stir-fry  or our Veggie Quinoa Stir-fry!) But if you’re like many of our clients, you tend to make the same ones all of the time and feel they can get a bit boring after a while, which is why we thought of this fun, colorful dish to spice things up. By adding some powerful flavors and fresh herbs, this dish really comes to life.

Our Turkey Stir-fry Fiesta incorporates a rainbow of colors—a true sign of a phytonutrient packed meal, full of antioxidants and anti-inflammatories to help prevent cell damage while boosting your immunity. And it’s really easy to make and very filling. This dish is packed with lean protein—32 grams per serving–and it’s because of this that our clients tell us this meal really keeps them satiated for hours! And we feel the same way, score! 🙂

If you want to switch it up later in the week when you have leftovers, try this dish over some brown rice or wheat pasta.   So whatcha waiting for? Join us for this fiesta!

Turkey_Fiesta_stirfry_collage_logo

Turkey Stir- fry Fiesta

Makes 4 Servings

Ingredients

1 pound 99% fat free ground turkey breast

1 medium yellow onion, diced

1 red pepper, cut in strips

1 yellow pepper, cut in strips

1 orange bell pepper, cut in strips

4 green onions, chopped

1 tbsp olive oil

1 15 oz can of tomato sauce

1 15 oz can of diced tomatoes, no salt added

1/2  tsp cumin

1/4 tsp onion powder

3 cloves garlic, minced

3 tbsp parsley, stems removed, minced

pepper to taste

parmesan cheese, dash (optional)

Directions

  1. Add olive oil to a medium sized skillet. Let the olive oil heat up for about 30 seconds on medium-low heat. Add the onions and peppers to the pot. Cook vegetables for about 4-5 minutes.
  2. While the veggies are cooking, start to cook the ground turkey in a separate pan on low to medium heat for several minutes. Once most of the ground turkey has been cooked, mix it in with the vegetables.
  3. Add cumin, onion powder, diced tomatoes, and tomato sauce to the pot.  Let it simmer for 3-4 minutes. Mix thoroughly.
  4. Add the parsley just before serving.
  5. Lastly, sprinkle on some parmesan cheese and add pepper to taste.

Nutritional Information (4 Servings Total)

1 serving size

Total calories 269 calories, 5 g fat, 70 mg cholesterol, 610 mg sodium, 26 g carbs, 6 g fiber, 8 g sugar, 32 g protein

Turkey Stir Fry Fiesta
 
Our Turkey Stir-fry Fiesta incorporates a rainbow of colors—a true sign of a phytonutrient packed meal, full of antioxidants and anti-inflammatories to help prevent cell damage while boosting your immunity. And it’s really easy to make and very filling. This dish is packed with lean protein—32 grams per serving!.
Author:
Serves: 4
Ingredients
  • 1 pound 99% fat free ground turkey breast
  • 1 medium yellow onion, diced
  • 1 red pepper, cut in strips
  • 1 yellow pepper, cut in strips
  • 1 orange bell pepper, cut in strips
  • 4 green onions, chopped
  • 1 tbsp olive oil
  • 1 15 oz can of tomato sauce
  • 1 15 oz can of diced tomatoes, no salt added ½ tsp cumin
  • ¼ tsp onion powder
  • 3 cloves garlic, minced
  • 3 tbsp parsley, stems removed, minced
  • pepper to taste
  • parmesan cheese, dash (optional)
Instructions
  1. Add olive oil to a medium sized skillet. Let the olive oil heat up for about 30 seconds on medium-low heat. Add the onions and peppers to the pot. Cook vegetables for about 4-5 minutes.
  2. While the veggies are cooking, start to cook the ground turkey in a separate pan on low to medium heat for several minutes. Once most of the ground turkey has been cooked, mix it in with the vegetables.
  3. Add cumin, onion powder, diced tomatoes, and tomato sauce to the pot. Let it simmer for 3-4 minutes. Mix thoroughly.
  4. Add the parsley just before serving.
  5. Lastly, sprinkle on some parmesan cheese and add pepper to taste.
Nutrition Information
Calories: 269 Fat: 5 g Carbohydrates: 26 g Sugar: 8 g Sodium: 610 mg Fiber: 6 g Protein: 32 g Cholesterol: 70 mg

Turkey_Fiesta_stirfry_logo

Spicy Tomato and Creamy Spinach Pasta

 

Wanna know what one of our top requests from our clients and from awesome readers like you has been this last month? You want a recipe for dinner that satisfies your cravings for pasta, that won’t ruin your hard work at the gym and that can be whipped up in a hot minute! Well look no further, we have listened! Say hello to this Spicy Tomato and Creamy Spinach Pasta! You’re welcome 😉

Spicy_Tom_Creamy_Spinach_pasta_Logo

Psst… looking for more healthy pasta dishes?  Please feel free to search this site– and here are a few to try:

Avocado and Olive Pasta

Creamy Tomato Pasta with Peas

Pasta with Shrimp, Tomato & Herbs,

For less than 185 Calories, you get a rich creamy tasting pasta. Add a grilled chicken breast or ¾ cup beans and you’ve got your complete meal! We especially love that this recipe uses whole wheat pasta– it’s a great way to get extra nutrients. Plus, the fiber in the whole grain provides extra satiety since it swells in your stomach to take up space and make you feel full and it allows for a longer lasting energy boost. The bold and spicy flavors (thanks cayenne pepper) help to keep your taste buds satisfied and there is some research that shows that anything that heats you up, slims you down—and although it may be a very miniscule amount, we’ll take it—especially with this creamy comfort food!

 

Spicy Tomato and Creamy Spinach Pasta

Serves 6

 

Ingredients:

 

1 tbsp avocado oil

1 small onion diced

2 cloves garlic minced

1 (15 oz.) can diced tomatoes (No salt added)

1/2 tsp dried oregano

1/2 tsp dried basil

1/4 tsp red chili flakes

A pinch or 2 of cayenne pepper

Ground black pepper to taste

1/2 tsp Himalayan pink sea salt

2 tbsp tomato paste

1/2 cup water

2 oz. fat free cream cheese

1/4 cup grated Parmesan

1/2 lb. whole-wheat penne pasta (or fusilli or whatever you prefer!)

4.5 oz (about 2 cups) fresh baby spinach

 

Directions:

 

Cook pasta according to directions on package. Drain when done.

Chop the onions and garlic. Heat a large skillet with avocado oil on medium-low heat. Cook onions and garlic in the skillet until onions are transparent.

To the skillet, add the can of diced tomatoes with juices and the following 7 ingredients. Stir everything together. Stir in a ½ cup of water to fully dissolve the paste and reduce heat to low.

Cut cream cheese into small pieces and stir into the tomato mixture until it has dissolved. Stir in baby spinach until it has wilted. Add pasta to the skillet and stir until fully coated with the sauce. Adjust seasonings as needed.

Pair it with your favorite protein (we love it with grilled chicken breast or shrimp) and a salad or steamed veggies and your taste buds will be dancing while your waistline will be thanking you!

 

Nutrition facts per serving: Calories 185, Total Fat: 5 g, Total Carbs 31 g, Protein 9 g, Fiber 4 g, Sodium 366 mg

 

Nutrition facts per serving with a 4 ounce chicken breast: Calories 372, 9 g fat, 31 g carbohydrate, 45 grams protein, 4 g fiber, 419 mg sodium

 

Pasta

Spicy Tomato and Creamy Spinach Pasta
 
Author:
Ingredients
  • 1 tbsp avocado oil
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 (15 oz.) can diced tomatoes (No salt added)
  • ½ tsp dried oregano
  • ½ tsp dried basil
  • ¼ tsp red chili flakes
  • A pinch or 2 of cayenne pepper
  • Ground black pepper to taste
  • ½ tsp Himalayan pink sea salt
  • 2 tbsp tomato paste
  • ½ cup water
  • 2 oz. fat free cream cheese
  • ¼ cup grated Parmesan
  • ½ lb. whole-wheat penne pasta (or fusilli or whatever you prefer!)
  • 4.5 oz (about 2 cups) fresh baby spinach
Instructions
  1. Cook pasta according to directions on package. Drain when done.
  2. Chop the onions and garlic. Heat a large skillet with avocado oil on medium-low heat. Cook onions and garlic in the skillet until onions are transparent.
  3. To the skillet, add the can of diced tomatoes with juices and the following 7 ingredients. Stir everything together. Stir in a ½ cup of water to fully dissolve the paste and reduce heat to low.
  4. Cut cream cheese into small pieces and stir into the tomato mixture until it has dissolved. Stir in baby spinach until it has wilted. Add pasta to the skillet and stir until fully coated with the sauce. Adjust seasonings as needed.
Notes
Nutrition facts per serving with a 4 ounce chicken breast: 372 calories, 21 g carbs, 9 g fat, 45 g protein, 419 sodium 4 g fiber
Nutrition Information
Serving size: 6 Calories: 185 Fat: 5 g Carbohydrates: 31 g Sodium: 366 mg Fiber: 4 g Protein: 9 g