Wednesday, February 18, 2015

3 New Healthy Recipes For YOU!


Turkey Smoked Sausage Pasta Skillet

  • No Stick Cooking Spray
  • 1 Package (13 oz each) turkey smoked sausage, sliced
  • 1/2 Cup chopped green bell pepper (I personally used less...not a huge bell pepper girl)
  • 1 can (14.5 oz) Diced Tomatoes with Basil, Garlic, and Oregano - No Salt Added (do not drain)
  • 1 Cup (8oz) Tomato Sauce - No Salt Added
  • 1-1/2 Cups Water
  • 8 oz dry rigatoni pasta (WHEAT), uncooked
  • 3 tablespoons grated Parmesan cheese
  • Spray large skillet with cooking spray, heat over medium-high heat.  Add sausage and cook 3-5 minutes or until sausage is browned lightly.
  • Add bell pepper, cook 2 minutes more.  Add undrained tomatoes, tomato sauce, water, and pasta and stir to combine.  Bring mixture to a boil.
  • Reduce heat, cover and cook 15 minutes or until pasta is tender.  Sprinkle with Parmesan cheese.
(Serving size - 6 servings (about 1 cup each) / calories 290)


Smothered Pepper Steak 
(Prep Time 4 minutes (ONLY 4 MINUTES!) and Cook Time 25 minutes)

3 tablespoons all-purpose flour (could use wheat flour if you are having to buy flour)
4 (4-ounce) ground sirloin patties (My only complaint is these patties were kinda hard to find)
1/4 teaspoon salt
1/4 teaspoon black pepper
cooking spray
1 (16 ounce) package frozen bell pepper stir-fry (such as birds eye) I used a broccoli based stir fry rather than bell pepper because as I said on the other recipe I am not a huge bell pepper girl
1 (14.5 ounce) can diced tomatoes with balsamic vinegar, basil, and olive oil (Hunt's makes this exact one)
1 tablespoon low sodium soy sauce

1)  Place flour in shallow dish.  Dredge sirloin patties in flour, sprinkle pattie evenly with salt and pepper.  Heat a large nonstick skillet over medium-high heat, coat pan with cooking spray.  Coat patties with cooking spray.  Add patties to pan, cook 3 minutes on each side (I did more...I am always terrified of eating raw meat) or until lightly browned.
2)  Add stir-fry, tomatoes, and soy sauce to meat in pan.  Bring to boil.  Reduce heat, simmer 15 minutes or until meat is done and pepper mixture is slightly thick.

Calories - 1 pattie and about 3/4 cup sauce (does not include rice calories - which averages 216 calories for 1 cup which is ALOT of rice) - 246 calories.  So even if you eat a ton of rice that is 462 calories for the entire meal.

I served mine over a bed of brown rice and it was an entire meal!


Breakfast Turkey Egg Cups
(These literally take 5 minutes to make, 20 minutes to cook, and you can make a whole weeks worth...great for meal prepping!!)

Freshly sliced turkey (medium cut)
Favorite Veggies (your pick!)

1)  Lightly spray muffin/cupcake tin with cooking spray.  Line each cup with a slice of turkey meat (there will be some excess hanging over).  Drop in an entire egg into each cup - right onto the turkey!  Sprinkle with salt and pepper and your veggie of choice (spinach is always a great one - as are onions, tomatoes, change it up every week!).
2)  Bake just like that - on 350 degrees for 20 minutes or so.  Turkey will be browning on edges.

And viola...y'all are DONE!  Take them out of cups and place in baggie to warm each day!

Each egg cup is approximately 132 calories (depending on the veggies used...and veggies are great calories!) and these are a great source of protein!

Recipes Contributed By:
Fitness is not a destination it is a way of life.
Jennifer Shumate, ISSA - CFT, CNC - NAFC
Senior Trainer

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