Egg White with Greens Frittata Sandwich

 

egg-white-fritatta

Ingredients:

2 cups of all egg whites

½ cup of cooked chopped broccoli
½ cup frozen and defrosted or steamed fresh spinach

½ cup of chopped bell pepper (any colors)

3 scallions chopped finely

½ tsp. dried oregano

Fresh ground black pepper to taste

8 large fresh washed romaine leaves (or similar for “bread”)

2 Tablespoons Walden Farms  zero calorie dressing of your choice

 

 

Directions:

  1. Heat a skillet to medium heat and coat with non-stick cooking spray.
  2. Add chopped broccoli, peppers, spinach and onions and cook until tender.
  3. Beat egg whites, oregano and pepper together and then pour over the veggies in the skillet.
  4. As the eggs begin to cook from the middle out, gently lift the edges of the egg with a spatula so that the mixture and flow out to the sides and bottom of the skillet.
  5. Cook until the eggs are cooked through but still moist.
  6. Cut the skillet into 4 even pieces.
  7. Place each piece on a Romaine leaf and spread lightly with dressing. Sandwich with a second leaf.

 

Enjoy! Makes 4 Servings!

 

Nutritional Information.

  • Serving size: 1 sandwhich
  • Per Serving: 100 Calories, 1  fat, 4 g carbohydrates, 14 g proteins

Spanish Turkey Meatball Soup

spicey-turkey-soup

 

Ingredients:

1 pound of 93% or better lean ground turkey

1 cup frozen and defrosted spinach

Whites from 2 large eggs

2 teaspoons of group cumin

1 teaspoon of ground black pepper

2 teaspoons of dried oregano

2 teaspoons parsley flakes

1-tablespoon balsamic vinegar

1 cup of diced yellow onion

2-3 diced Poblano or other chili peppers (depending on how much spice you like)

6 cups of low sodium chicken broth or home made stock

½ cup of cook cauliflower rice

2 tablespoons of limejuice

2 tablespoons of water

1-2 minced jalapeños

2 tablespoons of minced cilantro

 

uncooked-meatballs

 

Directions:

  1. Combine turkey, spinach, egg whites, 1 tsp. of the cumin, ½ tsp. of the ground pepper, and 1 tsp. of the oregano in a mixing bowl mixing gently until evenly combined.
  2. Line a large cookie or baking sheet with wax paper.
  3. Shape turkey mixture into small 1.5-inch balls and place on the wax paper.
  4. Place sheet of ready to cook meatball in the refrigerator for now (about 20 minutes)
  5. In a large soup pot heat the water and limejuice to medium high and add the diced yellow onion and cook for about 3 minutes.
  6. Next add the Poblano peppers and the remainder of the spices and cook for an additional 2 minutes.
  7. Now add the broth and turn the heat to high in order to bring to a boil.
  8. Once the broth has reached a boil take the heat down to simmer.
  9. Slowly and carefully spoon the meatballs into the simmering broth.
  10. Simmer for 8-10 minutes.
  11. Next add in the cauliflower rice and cook stirring as needed for 5-7 minutes.
  12. Remove the soup from heat and garnish with the jalapeno, cilantro, and lime slices if wanted.

Enjoy! Makes about 6 servings!

Nutrition information

  • Serving size: about 1⅔ cups
  • Per serving: 250 calories 5 g fat (1.5 g sat);  7 g fiber;  12g carbohydrates; 29 g protein

Spiralized Zucchini Shrimp Scampi

Try this delicious Green and White recipe!

2ndshrimpscampi

Ingredients ( 2 servings):

12 shrimp (deveined and deshelled)

1 tbsp minced garlic

¼ cup finely chopped shallots

4 tbsp fresh squeezed lemon

2 tsp lemon zest

3 medium peeled zucchinis spiralized

2 cups fresh washed baby spinach

2 tbsp fresh chopped parsley

1 sprinkle of red pepper flakes

1 sprinkle of ground black pepper

1 tbsp Olive oil

just a dusting or non-stick spray

Directions:

  1. Cook the garlic and olive in a large lightly sprayed skillet for about 1 minute on medium heat.
  2. Next add the scallions and shrimp. Season with pepper flakes and black pepper and cook for about 2 minutes.
  3. Once the shri
  4. mp are starting to sear on one side flip them and add them lemon juice and zest. Cook for another 2-3 minutes and then set shrimp aside.
  5. Add the zucchini noodles and baby spinach and stir for about 5 minutes. Add the shrimp back in and toss to mix.
  6. Plate the mixture and garnish with chopped parsley.
  7. Makes 2 servings.