Tag Archives: turkey

spanana pancakes + sweaty saturday

by

still waitin’ on that pancake recipe? :lol:  i really dropped the ball- this was supposed to be up days ago.  but here it IS, right now, i won’t make you wait any longer!!!

IMG_20130312_100312

spanana pancakes

the stuff:

  • 1 whole egg (or 2 egg whites)
  • 1/2 cup oats
  • 1/3 cup fresh or frozen, microwaved / cooked spinach, cooled
  • 1 tsp vanilla
  • 1 tsp cinnamon (or more…be generous!)
  • half a banana
  • 1 packet stevia (optional)
  • 1/2 cup unsweetened vanilla almond milk
  • 1/2 tsp baking powder

do this:

throw everything in the blender and turn it ON!  the banana makes the batter sweet enough for me, but if you need more, add the packet of stevia.  blend to your liking- if you’re making it for your kiddos though, definitely blend until super smooth.  we don’t want them to discover our little secret!

turn your non-stick pan on medium heat and cook them up like cakes.  when bubbles start to form and pop, flip them.  3-4 min on each side should be about right.

20130312_092755

for the entire stack: w/out the greek yo and using 1 whole egg

spananasnutritionalfacts

remember this is pretty much a complete meal for your little one(s)! veggies (spinach), complex carbs (oatmeal), protein/fat (eggs) and plen-tay of fiber!

20130315_195913

have you tried this?

honey crisp apples are the bomb, but they are also pretty pricy per lb.  i buy red delicious apples a lot, and i make a dip for the slices using chocolate PB2 and 0% greek yogurt mixed together. sweet, protein-filled dip/treat.

i snacked on it while i made us this dinner last nite:

20130315_211745lean, grilled, apple-turkey burgers stuffed with mozzarella cheeeeeese! WHAT! we added ripe, mashed avocado, fat-free feta, juicy tomatoes, and coarse ground mustard, all on sara lee 45 cal whole wheat bread. mmm-mm-mmmmm.

i’m holdin’ out on ya again… recipe will be in tha e-book, but go make my apple-chicken patties until then..they are just as good;)

20130315_213754

i made some meatballs out of the rest of the batter and stuffed them with low-fat mozzarella also- you can toss these over veggies, whole wheat pasta, rice, quinoa,  salad…WHATEVER! avocado, fat-free feta, and low carb ketchup was what i was feelin’ along with my sweet potatoes and okra.

IMG_20130316_122339

how was your saturday!? mine was FAN-FLIPPIN’ TASTIC! can you tell?!  i subbed for another instructor at the gym and i always love the saturday morning crowd and a great, sweaty, saturday morning workout.  75 minutes of only the best class ever…Total Body Conditioning baby! even on spring break, people showed up and got their sweat on with me!  little man was there too, so we hit the Lifetime Cafe for some all natural, ‘pee-za’ on whole wheat crust, his fave.

ctrl

this spoke to the Techy in me:)

HAPPY SATURDAY!!!

le

it’s a choice

by

i’m focusing on the positives of this journey.  i have to. i usually feel like quitting just before my next meal when i’m at my weakest and hungry.  i think of every excuse in the book not to go through with this thing during those moments. :-| so, i choose to focus on what makes me happy, and not sulk over the fact that i can’t eat any of my fav foods right now.  i’ve been told over and over again that this is a mental process.  mind over matter.

 although food prep is A LOT of darn work, the whole process of preparing, balancing, and piecing our meals together lifts my spirits every single time.  my heart belonged to the kitchen before i started on my bodybuilding journey, and thankfully that won’t change.  i just can’t pick off of and snack on everything like i used to!

1 oz of this, two cups of that…

my big bro and his appetite came over to watch the game last night.  he opened the fridge and was transported to Le Fit Foods for a second.   because i already have our food portioned perfectly and ready to go in the fridge, that = no leftovers.  i got rid of or gave away all the tempting snack food we usually eat, so i knew i would have to cook up something from scratch for him.

hello, spaghetti, my long time friend.  i used 85/15 ground turkey (it’s cheaper and he could use the fat anyway lol), fresh tomatoes, a little canned garlic and herb sauce (will make my own in the future- YES i am now too good for canned sauce),  cilantro, onions, and garlic.  and i added a little something special to my sauce- have you tried this flavor yet?!

it has a smoky taste and makes the sauce so creamy.

i’m glad i ate my own dinner first- it smelled darn good.

i  served it over some whole wheat pasta.  who won the game? i went to bed :lol:

le

‘you must be on a diet huh’

by

exclaimed the cashier after ringing up my groceries. #truestory.   no boo!  this is how we LIVE.

this is pretty much what my cart looks like after a quick visit to the grocery store.  not the big ‘we-are-out-of -EVERYTHING’ trip, but i can stretch this for two weeks, max. what i have here:

  • 2% cottage cheese – protein snack
  • brown rice (microwaved kind- forget that pot)
  • fresh fruit- buy whatever is on sale. it’s almost summer so you have a lot to choose from. this week, i got us strawberries and blueberries.  and you know bananas are always cheap!
  • fresh, frozen veggies (sweet potatoes, spinach)
  • whole eggs
  • egg whites
  • ‘i can’t believe it’s not butter’ spray butter – for popcorn, our omelettes, and cooking in general. sometimes the butter flavor satisfies your craving. sometimes.
  • La Tortilla Factory whole wheat/white low-cal high fiber tortillas- for breakfast tacos, quesadillas, w/ pb2 for a snack, homemade tortilla chips.. only 50 cals for 1!
  • dry ranch dressing mix for seasoning my chicken, fish, pork, potatoes, etc.  i seriously need to check Sams so i can buy this in bulk.

   i normally don’t cook on friday night (a rule i stole from my mom) so i don’t know what got into me.  for dinner i made a colorful ragu with lean ground turkey and paired it with some quinoa.

then i instagramed it up.  are you following me on Instagram????

@fitfoodiele

now fast forward to sunday- i made this FANTASTIC smoothie tonight!!  do NOT let the color fool you. although i’m sure by now you’ve seen a green smoothie somewhere.

half a banana

3/4th cup frozen chopped spinach

1 tsp sugar-free vanilla pudding mix

1 scoop protein powder

1 cup almond milk (add more if needed, but not too much!)

BLEND.

SWEET, creamy, and dreamy!  and most important, GOOD for you.  and stop making that face cause if i hadn’t told you there was spinach in there you wouldn’t have known.

oooo it was JUST what i needed after my quick two mile run.  i usually drink my smoothies from my fav mug, but i needed to show off that beautiful color. now,  what can i call this thing?? suggestions??

*** help me name this smoothie!! all comments must be posted below to qualify.  some lucky reader will win a little something courtesy of fitfoodiele by this FRIDAY, June 8th!!  ***

s/n: school’s OUT for all you educators!!!  let the summer vacations ensue:)

le

gobble these

by

what else can you do with ground turkey logs!?

make some turkey meatballs and serve them over fibergourmet penne pasta with a light cream sauce.  this was my last box:( ordering again soon.

 next time i’ll use reg. chicken broth- the garlic flavor in this kind was waaaaaaaaaaay too strong.  you might try a different brand though.  start boiling your pasta water now.

lite cream sauce:

  • 1 cup low sodium chicken broth
  • 1/2 cup fat-free half and half
  • 1-2 tbs light butter (optional)

turkey  meat balls:

  • 1 ground turkey log 93/7 or 99% lean
  • 1 diced yellow onion
  • 1 med shallot OR 3-4 garlic cloves, diced
  • couple sprigs of fresh basil and parsley, chopped
  • 1/4 cup low sodium Worcestershire sauce
  • 2 egg whites OR 1/4 cup liquid egg whites
  • 2 slices (torn) Natures Own double fiber wheat bread (optional!)
  • tony c’s and fresh cracked pepper to taste

extras:

  • fresh spinach
  • fresh mushrooms

incorporate the meatball mix together by hand.  get in there.  shape them into balls.   you certainly don’t have to add the bread, but it just makes for a more moist and fluffier meat ball. if you don’t mind a dense meatball, skip it. we didn’t mind at all.

drop them in, put the top on, and let them pan ‘fry’ in just a little extra virgin olive oil or coconut oil, my new fav!!

i used 97/3% lean ground turkey.  as always, you can use 99% lean, but your meatballs won’t be as juicy since there’s not a lot of fat present.

once the meatballs are done, take them out of the pan, drop the butter in, and stir it around to activate those pan drippings. it seriously brings your sauce to life.  add the broth and cream. once it starts to simmer,  add your fresh spinach and mushrooms.  cover the pan again and cook them on low-med heat until the spinach just starts to wilt and the mushrooms get tender, less than 4-5 min.

combine the pasta with your sauce, veggies, and meatballs.  finally, top it with some fresh parmigiano reggiano.  i’ve been asked why i use this cheese so much- it has such a sharp fruity/nutty taste and a little goes such a long way in terms of flavor.  AND, 1 tbs is only 20 calories. *gasp* i know!!!

gobble.

le

treadmill workout + spinach spaghetti squash bake

by

this was today’s 30 min treadmill workout:

Time Incline Speed
0-2 warmup 2.0 4.0
2-3 walk 4.0 4.0
3-5 run 4.0 7.0
5-6 walk 5.0 4.0
6-8 run 5.0 7.0
8-9 walk 6.0 4.0
9-11 run 6.0 7.0
11-12 walk 7.0 4.0
12-14 run 7.0 7.0
14-15 walk 8.0 4.0
15-17 run 8.0 7.0
17-18 walk 9.0 4.0
18-20 run 9.0 7.0
20-25 walk 10 4.0
25-30 walk 15 (highest) 3.0
3-5 min cool down 0.0 2.0

print it, cut it out, and take it with you! burns over 400+ cals.

and this was tonight’s dinner: spinach spaghetti squash bake.

the stuff:

  • 1 shallot
  • 1 yellow onion
  • 2 cups of 2% or low/no fat mozzarella shredded cheese
  • 1 log 99% lean ground turkey
  • 1 bag frozen spinach
  • 2 chopped tomatoes OR 1 can diced tomatoes
  • 1 red pepper
  • 1 can Amy’s low sodium chunky tomato bisque
  • 1 spaghetti squash
  • salt, pepper, tony’s c’s to taste

do this:

first and foremost, turn on your oven (350 deg) and throw the squash in there. it needs to cook at least 45 min first. in the meantime,

brown your shallots, onion, and turkey in a pan, and season it with the salt, pepper, and tony c’s.

chop up all your veggies and toss them in.

microwave the spinach for about 5 minutes, then put it in a colander and press all the water out. add.

finally, pour in the soup.

grab your pan(s) and start with the squash- that’ll be your 1st layer.

then, meat sauce.

and finally, my fav, plenty of cheese.  now, repeat until you run outta stuff.  remember to top it with cheese!

ready after 15-20 min in a 350 deg oven. so good, so healthy, so light, so filling.

we killed this pan but thank goodness i made two.  hitting the sack NOW- weights class in the early am!

le

leaner & cleaner meatloaf + something you should know!!

by

another recipe for those ground turkey (or lean beef) logs.  i have never thought of meatloaf as a healthy dish, ever.  it even sounds like anything but healthy. every now and then i want it though, so every now and then i make it.  i know you’ll enjoy and appreciate this flavorful, lighter, healthier, yet filling recipe.

lean turkey meat loaf

the stuff:

meatloaf:

  • 1 cup almond milk (or skim milk)
  • 1 minced yellow onion
  • 1 med shallot or 2 cloves of garlic
  • 3 slices of double fiber wheat bread
  • 2 lbs of ground turkey 93/7% or 99% lean (i used one of each)
  • 1/2 cup grated parmesan cheese
  • 1/2 teaspoon tony c’s (seasoning salt)
  • freshly ground black pepper
  • 1/3 cup chopped flat-leaf parsley
  • 1/3 cup chopped cilantro
  • 2 whole eggs, 1/2 cup egg whites
  • few squirts of low sodium worcestershire sauce

sauce:

  • 1-1/2 cup Ketchup
  • 1/4 cup Brown Sugar
  • 1 teaspoon dry mustard or yellow mustard
  • tabasco to taste

do this:

pre-heat your oven right now before you forget @ 350 deg. start by soaking the bread in the milk for a couple minutes.  while that does its thing, chop up the shallots and/or garlic, yellow onion, parsley, and cilantro.  in a huge bowl, throw everything in (soaked bread, veggies, meat, eggs, seasonings). make sure those hands are scrubbed clean, then dive on in and mix.  i stuck with the boring, classic loaf shape and put it on my broil/grill pan. i’ll be more adventurous next time.

'thar she blows!'

as you can see, i like my veggies nice and chunky.  you can dice/mince them if that’s too big for your liking.

top the loaf with only half the sauce for now, and let it bake for 45 minutes.  that’ll produce this:

 go ahead and sauce it one more time, and pop it back in the for last 15.

i fished out my meat thermometer and stuck it right in the center of the loaf- that little dial shot up so fast!! it was definitely overdone and i worried that it might be dry as i was already using lean meat.

nope, it was still juicy, flavorful, and moist.  even still, i suggest you check the temp after about 35 minutes in.

 2 lbs makes plenty- we ate off this thing for about 3 days for sure.  tasted better and better each time.

instead of the usual mashed potatoes and peas, i did cabbage.  cabbage is a nutritious veggie that is cheap and produces A LOT. it doesn’t wilt down so much like spinach does.

 i sliced up 1 yellow onion, 1 green bell pepper, and a few slices of bacon for flavor (2-3).  before topping the pot and letting it simmer on med-low for about 20 minutes, i pour in about 1/2 – 1 cup of low-sodium chicken broth to help get the steaming process going.  i like my cabbage with a little crunch to it, but you’ll just have to taste test it along the way.  oh don’t forget to add fresh cracked black pepper and as little salt as necessary.  i was able to get 12 generous slices out of the loaf.

stats per serving:

cals: 140 (w/out sauce)

165 (w/ sauce)

fat: 1.6g

protein: 6g

fiber: 1g

last thing i HAD to share! no matter how much i love a product, i never trust their (or anybody’s) portion sizes.  i was getting snacks ready for the week and although i  didn’t want to lol, i put that chocolate drizzled popcorn to the test….i just had to know.  the bags says 1.5 cups is one serving, and that there are 6 servings total in the bag. that equals, yes, 9 cups of popcorn.

um…

…

i only managed to scoop out 6 cups. barely. more like 5 and 3/4th.

to be honest, i was expecting the exact opposite so i could tell you to be careful about taking in WAY MORE cals than what the label actually says!!!

…not this.

 i don’t know whether to be happy there are 400+ cals less than i anticipated in the entire bag, or to write a letter to Popcorn, Indiana about my 3 missing cups!! regardless, a lesson was learned.  read the label and do your own measurements.

when’s the last time you ate or even made meatloaf?

le

bbq + fish = why didn’t i think of this sooner

by

so, i’ll be turning the big 3-0 next month, and my little man will be 1 the following month!  i’m so excited for all these upcoming milestones, sweet.  i took my LO (little one) to the dr. yesterday for his check up and all went well.  as luck would have it, HEB is directly across the street from the clinic and i just couldn’t be so close and not pay them a visit.  i got a few items for dinner and also some that i will add to the right stuff (i hope you’ve been checking for updates over there).  bbq shrimp was on the sampling menu and it smelled and tasted fantastic. sooo you already know what we had for dinner:

pretty sure they meant ‘than’.. but who cares, it was so tasty.  i used up all my shrimp for another dish recently, but i knew this recipe would work just as good on some tilapia. and i always have tilapia.  people bbq up some ribs and chicken- why not fish?  i bought the sauce and did the buy-one-get-one-free deal.

i bought some fresh limes, used shallots instead of garlic, and chopped up plenty of fresh cilantro.

 i didn’t buy the adams rub the recipe calls for- i stuck with my tony c’s to season the fish with.

everybody in the pool.

i could have grilled this up in my grill pan, but i wanted to go get a quick run in since i have another 10K saturday and i hadn’t run all week. surprise. so, i baked it like i normally do- 350 deg oven for 30 min.  when i walked back in the house, the smell was out of this world! definitely a new twist for this boring, but nutritious protein.

steamed some corn and whipped up some creamed spinach for the sides.

i packed up the rest for Sonny’s lunch- i know he’ll enjoy it even better today, yum.

speaking of today, i had about 3/4th cup of 2% greek yogurt with some almonds and a handful of pumpkin flax granola for my mid-morning snack.

you can find this at Whole Foods in the bulk isle. it’s definitely the lowest cal count i’ve found for granola at 140 cals per 1/2 a cup.  pretty reasonable sugar count too at 3 grams per serving. not bad.  most other granola i find start above 200 cals.  again, no drizzle of honey needed cause the granola is sweet enough.

i taught my hour-long weights class this morning so my appetite is raging. lunch has already been served and devoured:

who has lettuce now? i do! i swallowed this peppercorn turkey avocado sandwich on wheat bread with a side of strawberries.

smile, tomorrow’s FRIDAY:)

le

le’s lean turkey spaghetti meat sauce

by

friday is HERE.  we have a super busy weekend and i’m ready to dive right on in.  sooooo glad it’s a long holiday weekend at that.  here’s the turkey spaghetti recipe, finally.  nutritional stats included; pow.

the stuff:

  • 1 log 97/3% or 99% lean ground turkey
  • 1 yellow onion
  • 1 small red bell pepper
  • 1 med shallot (or garlic if you prefer)
  • 2 med tomatoes
  • 1 zucchini OR fresh/ 1 cup frozen spinach
  • 1 cup mushrooms (white or portobello)
  • couple sprigs of fresh cilantro
  • couple sprigs of fresh parsley
  • couple fresh basil leaves
  • 1 can tomato sauce of your choice
  • tony chacheres and pepper to taste

*you can switch out the vegetables for your fav kinds just as long as you add them!  fresh is always best. they make the sauce more filling so you’re not just eating tons of meat (and/or pasta) in addition to providing their own special nutrients (various amounts of vitamins A,B,D, E, etc.)

do this:

in a med-high heated pot, throw in the chopped onions and shallots and let them simmer a moment, about 2 min. go ahead and throw in the meat so they can cook together.

completely cooked after about 10-15 min or so.  i still drained off the liquid, but it wasn’t that much of course since i used 99% lean meat.

while the meat and onions cooked, i chopped up all the veggies and fresh herbs.

  i didn’t even want to stir this- it was so pretty. (i only used half the red pepper cause it was pretty big.)

eventually, i combined everything.

  i do have a recipe for my own sauce, but i use the canned stuff too.  this giant can is less than a dollar and taste just as good if not better than the fancy jarred varieties. one down side to the canned and jarred stuff is the sodium content though. and the low sodium sauces have ZERO flavor. i don’t really use a lot of the Tony C’s if i can help it- so try to hold that salt.

i always forget to start boiling my water from the beginning! i made pasta for Sonny so i salted the water and let my sauce simmer on low for about 10 min while i waited…and waited.

 a watched pot never boils, indeed.

pasta down first, then meat sauce. i have never liked them combined together initially!  let me mix them myself on my own plate.  any kind of cheese is cool (parmesan, shredded cheddar, etc.). i cut up 1 babybel cheese wheel and sprinkled it on top.  oh and fresh basil to garnish.

this (and all other gumbo/ragu type dishes) taste even better the next day and the day after that.  after five or so though, smell it first.

Nutritional stats for the entire pot of meat sauce:

cals : 615

fat : 2g

carbs : 52g

protein : 30g

fiber : 15g

sodium : 450mg

i estimate the whole pot to be around 7-8 cups.  so, 1 serving (1 cup) of sauce is approximately:

cals : 90

fat : 0.2g

carbs : 7g

protein: 4g

fiber: 2 g

sodium : 64mg

remember, the nutritional stats vary according to what you put in there.  if you’d like to keep your meal stats nice and low, stick with spaghetti squash for ‘pasta’.  however, the meat sauce is so low cal, whole wheat pasta is still a great option.

enjoy your long holiday weekend- make some spaghetti while you’re at it!

le