Veggie Stir-Fry
This basic veggie stir-fry gives you the freedom to be creative and think outside of the box. Feel free to add your favorite veggies and protein to really own your dish!
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Nutrition Facts
Veggie Stir-Fry
Amount Per Serving
Calories 99
Calories from Fat 9
% Daily Value*
Total Fat 1g
2%
Total Carbohydrates 21g
7%
Protein 6g
12%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 2 minutes |
| Cook Time | 5 minutes |
| Servings |
servings
|
Ingredients
- 1 cup carrots sliced
- 1 cup broccoli chopped
- 2 cups bok choy chopped
- 1 tbsp liquid aminos - you can also use low-sodium soy sauce
- Salt
- pepper
- Cooking Spray
Ingredients
|
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Nutrition Facts
Veggie Stir-Fry
Amount Per Serving
Calories 99
Calories from Fat 9
% Daily Value*
Total Fat 1g
2%
Total Carbohydrates 21g
7%
Protein 6g
12%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Spray a large skillet with cooking oil and place over medium-high heat. Add your veggies and your liquid aminos, cooking for about 5 minutes or until the veggies are tender.
- Add your favorite protein if you desire and serve.
Recipe Notes
Per Serving (without protein):
Calories: 99
Protein: 6 g
Carbs: 21 g
Fat: 1 g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Microwaved Garlic and Potato Omelet
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Nutrition Facts
Microwaved Garlic and Potato Omelet
Amount Per Serving (1g)
Calories 271
Calories from Fat 153
% Daily Value*
Total Fat 17gg
26%
Total Carbohydrates 6.5g
2%
Protein 21g
42%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 2 minutes |
| Cook Time | 5 minutes |
| Servings |
servings
|
Ingredients
- 1 small Yukon potato sliced
- 1 strip bacon sliced
- 1 tbsp green onions chopped
- 1/8 tsp garlic salt
- 3 medium eggs
- pinch pepper
Ingredients
|
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Nutrition Facts
Microwaved Garlic and Potato Omelet
Amount Per Serving (1g)
Calories 271
Calories from Fat 153
% Daily Value*
Total Fat 17gg
26%
Total Carbohydrates 6.5g
2%
Protein 21g
42%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- In a 1-quart microwave safe casserole dish place potatoes slices across the bottom. Microwave on HIGH for 2 - 3 minutes until potatoes are tender.
- Add in the bacon, onion, garlic, salt, and pepper. Microwave on HIGH for 1 - 2 minutes until heated through.
- In a mixing bowl beat eggs with a wire whisk until blended. Pour mixture into casserole dish and cover with plastic wrap.
- Microwave on medium-high for 2 ½ - 3 minutes until omelet is almost done. Let stand still covered for 2 minutes.
- Using a spatula, gently lift and loosen edges, fold in half and enjoy.
Recipe Notes
Per Serving:
Calories: 271
Protein: 21g
Carbs: 6.5g
Fats: 17g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Microwaved Spinach Omelet
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Nutrition Facts
Microwaved Spinach Omelet
Amount Per Serving (1g)
Calories 300
Calories from Fat 225
% Daily Value*
Total Fat 25g
38%
Total Carbohydrates 1g
0%
Protein 17g
34%
* Percent Daily Values are based on a 2000 calorie diet.
|
Rate this recipe!
Nutrition Facts
Microwaved Spinach Omelet
Amount Per Serving (1g)
Calories 300
Calories from Fat 225
% Daily Value*
Total Fat 25g
38%
Total Carbohydrates 1g
0%
Protein 17g
34%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Use a 9-inch pie plate and place butter in the center. Microwave on HIGH for 45 seconds to 1 minutes until butter is melted. Turn the plate to coat the bottom.
- In a mixing bowl combine eggs, water, salt, and pepper. Beat with a wire whisk until blended. Pour mixture into pie plate and cover with plastic wrap.
- Microwave on medium-high for 2 ½ - 3 minutes until omelet is almost done. Let stand still covered for 2 minutes.
- Using a spatula, gently lift and loosen edges, add your spinach, fold in half and enjoy.
Recipe Notes
Per Serving:
Calories: 300
Protein: 17g
Carbs: 1g
Fats: 25g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Microwaved Cashew Chicken
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Nutrition Facts
Microwaved Cashew Chicken
Amount Per Serving (1g)
Calories 396
Calories from Fat 180
% Daily Value*
Total Fat 20g
31%
Total Carbohydrates 29g
10%
Protein 30g
60%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 7 minutes |
| Cook Time | 5 minutes |
| Servings |
servings
|
Ingredients
- 3 tbsp olive oil
- 16 oz boneless, skinless chicken breast 4 breasts
- 2 clove garlic minced
- 1 tbsb low-sodium soy sauce
- 1 tbsp sherry
- 1 tbsp cornstarch
- 1/2 tbsp ginger
- 1 medium green bell pepper cut into small chunks
- 1/2 cup cashews
- 2 cup white rice microwavable
Ingredients
|
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Nutrition Facts
Microwaved Cashew Chicken
Amount Per Serving (1g)
Calories 396
Calories from Fat 180
% Daily Value*
Total Fat 20g
31%
Total Carbohydrates 29g
10%
Protein 30g
60%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- In a 2-quart microwave safe bowl (oval shaped) mix together oil, chicken, garlic, soy sauce, sherry, cornstarch, and ginger. Microwave on HIGH for 3 - 4 minutes, stirring at every minute.
- Add in green peppers and the cashews and cover with plastic wrap. Microwave on HIGH for another 2 to 3 minutes until chicken is done (use thermometer) and green pepper is tender. Stir at the 1 minutes mark.
- Let stand for 3 minutes then serve over microwave rice.
Recipe Notes
Per Serving:
Calories: 396
Protein: 30g
Carbs: 29g
Fats: 20g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Blackened Salmon with Pineapple Salsa
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Nutrition Facts
Blackened Salmon with Pineapple Salsa
Amount Per Serving
Calories 294
Calories from Fat 119
% Daily Value*
Total Fat 13.2g
20%
Total Carbohydrates 5.6g
2%
Protein 36.4g
73%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 2 minutes |
| Cook Time | 8 minutes |
| Servings |
servings
|
Ingredients
- 1 cup pinapple diced
- 2 tbsp red onion finely chopped
- 2 tbsp cilantro chopped
- 1 tbsp rice vinegar
- 1/8 tsp ground red pepper
- 4 salmon 6 oz each, 1/2 inch thick
- 1 tsp blackened seasoning
- 1/2 tsp Salt
- Cooking Spray
Ingredients
|
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Nutrition Facts
Blackened Salmon with Pineapple Salsa
Amount Per Serving
Calories 294
Calories from Fat 119
% Daily Value*
Total Fat 13.2g
20%
Total Carbohydrates 5.6g
2%
Protein 36.4g
73%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- In a small bowl combine your pineapple, onion, cilantro, vinegar and ground red pepper.
- Spray a large nonstick skillet with your cookin spray an dheat over medium high heat. Sprinkle your salmon with blackened seasoning and salt and add to your skillet. Let cook for about 4 minutes on each side or until the fish is cooked through.
- Serve your salmon topped with your pineapple salsa.
Recipe Notes
Per Serving:
Calories - 294
Protein - 36.4g
Carbs - 5.6g
Fat - 13.2
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Waffles
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Nutrition Facts
Waffles
Amount Per Serving
Calories 402
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Total Carbohydrates 9g
3%
Protein 19.5g
39%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 5 minutes |
| Cook Time | 5 minutes |
| Servings |
servings
|
Ingredients
- 1/2 cup almond flour
- 1/3 cup ricotta cheese
- 3 eggs
- 1 tsp vanilla extract
- 1 tsp Salt
- 1 tsp baking powder
- 1 packet Stevia
- Cooking Spray
- 2 tbsp maple syrup Go for a natural syrup
Ingredients
|
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Nutrition Facts
Waffles
Amount Per Serving
Calories 402
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Total Carbohydrates 9g
3%
Protein 19.5g
39%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Add all of your ingredients in a blender and mix together.
- Heat your waffle iron to 425º and spray with your cooking oil.
- Add your mix to the waffle iron and cook until it is cooked through. This typically takes about 5 minutes.
- Top with your syrup.
Recipe Notes
Per Serving:
Calories - 402
Protein - 19.5g
Carbs - 9g
Net Carbs - 6g
Fiber - 3g
Fats - 27g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Vegetarian Lettuce Stacks
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Nutrition Facts
Vegetarian Lettuce Stacks
Amount Per Serving
Calories 90
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Total Carbohydrates 6g
2%
Protein 2g
4%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 10 minutes |
| Cook Time | 0 minutes |
| Servings |
servings
|
Ingredients
- 2 tbsp raspberry vinegar
- 2 tsp olive oil
- 1/4 tsp Salt
- 1/2 sugar or a small pinch of stevia
- 1/8 tsp ground pepper
- 1 tbsp red onion finely chopped
- 1 head Boston lettuce separated into 16 leaves
- 1 tbsp dried cranberries
- 2 tbsp goat cheese
- 2 tbsp toasted pecans chopped
Ingredients
|
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Nutrition Facts
Vegetarian Lettuce Stacks
Amount Per Serving
Calories 90
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Total Carbohydrates 6g
2%
Protein 2g
4%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Combine your vinegar, oil, salt, sugar, and pepper into a small bowl and stir in your red onions. This will serve as your dressing.
- Cut the core from your lettuce leaves so that can lie flat. Divide into 4 leaves per serving and sprinkle with your dressing, cranberries, goat cheese, and pecan on top.
Recipe Notes
Per Serving:
Calories: 90
Protein: 2g
Total Carbs: 6g
Fat: 7g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Goat Cheese and Tomato Omelet
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Nutrition Facts
Goat Cheese and Tomato Omelet
Amount Per Serving
Calories 289
Calories from Fat 158
% Daily Value*
Total Fat 17.5g
27%
Total Carbohydrates 4.5g
2%
Dietary Fiber 0.5g
2%
Protein 4g
8%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 5 minutes |
| Cook Time | 5 minutes |
| Servings |
servings
|
Ingredients
- 4 eggs
- 1 tbsp heavy cream
- 1/2 tsp dried thyme
- 1/2 tsp Salt
- 1/4 tsp pepper
- 1 tbsp butter
- 2 oz goat cheese crumbled
- 1 roma tomato chopped
- 1/4 cup spinach chopped
Ingredients
|
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Nutrition Facts
Goat Cheese and Tomato Omelet
Amount Per Serving
Calories 289
Calories from Fat 158
% Daily Value*
Total Fat 17.5g
27%
Total Carbohydrates 4.5g
2%
Dietary Fiber 0.5g
2%
Protein 4g
8%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- In a medium bowl beat your eggs. Add your cream, thyme, salt, and pepper.
- Over medium heat in a medium skillet melt your butter and let it sit for 1 minute. Add your egg mixture so that it covers the bottom of the skillet evenly. You may have to slide the uncooked eggs around the skillet so that it cooks evenly.
- Sprinkle your crumbled goat cheese, spinach, and tomato on half of your eggs and fold the other half over so that it covers the goat cheese and tomatoes.
- Let cook for 2 minutes and then serve.
Recipe Notes
Per Serving:
Calories: 289
Protein: 4g
Net Carbs: 4g
Total Carbs: 4.5g
Fiber: 0.5g
Fat: 17.5g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Egg White Spinach and Tomato Omelet
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Nutrition Facts
Egg White Spinach and Tomato Omelet
Amount Per Serving
Calories 203
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Total Carbohydrates 18g
6%
Protein 20g
40%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 6 minutes |
| Cook Time | 4 minutes |
| Servings |
serving
|
Ingredients
- 5 egg whites
- 1 egg yolk
- 2 tbsp almond milk unsweetened
- 1 small roma tomato diced
- 1 clove garlic pressed
- 1 handful spinach shredded
- 1 tbsp purple onion minced
- Cooking Spray
Ingredients
|
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Nutrition Facts
Egg White Spinach and Tomato Omelet
Amount Per Serving
Calories 203
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Total Carbohydrates 18g
6%
Protein 20g
40%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Beat your egg whites, yolk and milk together in a medium bowl.
- In a medium skillet, sauté your tomatoes, garlic, spinach, and onion until they are soft.
- Spray a small skillet with your cooking spray and pour your egg mixture into the pan, cooking until firm. Add your sautéed veggies on half of your omelet and fold the other other half over and serve.
Recipe Notes
Per Serving:
Calories: 203
Protein: 20g
Carbs: 18g
Fat: 5g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.