ObesityHelp

 

1 lb. of lean ground turkey (lean ground beef works too)

1 small zucchini, chopped

1 small yellow squash, chopped

1 small yellow onion, chopped

1 can of tomatoes and chiles (I use Ro-Tel)

1 can fat free refried beans

1 to 1 ½ cups Mexican Blend Cheese (I usually use 2%)

1 tablespoon minced garlic
Extra Virgin Olive Oil

Salt, pepper, and other desired seasonings (I usually put a dash of Adobo brand seasoning in mine)

1 packet of taco seasoning

Sour cream (or greek yogurt) and salsa for topping

 

Directions:

 

1. Brown ground turkey, drain, set aside in a bowl
2. Sautee veggies in EVOO and garlic until tender, combine with ground turkey
3. Add taco seasoning and mix well
4. Add tomatoes and chiles to turkey/veggie mixture and stir well
5. Pour that mixture into a small casserole dish
6. Spread a layer of fat free refried beans on top of the meat mixture
7. Spread a layer of cheese on top of the beans
8. Bake in a 350 oven for 30 minutes
9. Allow to cool on a rack at least 15 minutes before serving or slices will not hold together (or eat piping hot if you don’t care!)
10. Top with salsa, sour cream/greek yogurt

Protein Hot Chai Mix

 

6 scoops vanilla protein powder

1.5 cups non-fat powdered milk

3/4 cup instant unsweet tea mix

3/4 cup Splenda

1T. chai spice mix (or use half cinnamon and half ground ginger)

1t. ground cloves

1t. cardamon (original recipe calls for this, but I don't have any, so skipped it)

 

Mix all dry ingredients in bowl until well blended.  Add 1/2 cup of mixture to mug and add either splash of cold milk or water -- stir to create smooth paste (so you don't get lumpy protein powder).  Add 8oz hot water and mix well.  You can top with Light Redi Whip and a sprinkle of chai spice or drink it naked.

Pancake recipe:

2 tbsp whole wheat flour
1/4 cup egg beaters
1/4 cup 0% fat greek yogurt
2 packets Splenda
dash of cinnamon

Insides/extras:
1 oz melty white cheese (mozz, farmers, swiss)<-- I need the fat so use full fat, less cals if you use redfat
1 serving lean deli ham or turkey (or half of each)

Heat the meat in a pan and set aside.

Blend flour, eggs and yogurt in your bullet.

Make 4 pancakes in cooking spray... about 4 inches in diameter. Sandwich a slice of cheese and half the ham between two pancakes (makes two sammiches). Drown it in Walden Farms zero cal syrup. Oh My Nommin' Gah! You could also eat one, then put the other in the fridge and nuke it for a breakfast sammich!

Whole recipe (at a year out I can eat it all, plus sausage!)

Cals: 265
Fat: 9.8g
Carbs: 12.3
Protein: 29.4 g
Fiber  1.7g

Blend up these things in the food processor:

one package of reduced fat cream cheese
one bunch of cilantro
three whole garlic cloves
two tablespoons cottage cheese
juice of one lime
salt
cumin
about a quarter cup of salsa verde
some celery seed
couple twists ground pepper