Recipe: Turkey Parmesan Meatballs

Recipe: Turkey Parmesan Meatballs

by | Jul 17, 2024

Turkey Parmesan Meatballs

 

Skill Level

Easy

Time

28 min

Serves

8

 

Calories

134

Protein

14g

Fat

7g

Carbs

5g

Equipment Needed

Ingredients

  • 1 lb.(454 g) Ground Turkey

  • Shredded Parmesan (1/2 cup)

  • Bread Crumbs (1/2 cup)

  • 1 large egg

 Optional extras:

  • Red Chili Flakes (1 tbsp)

  • White Onion (1/4 cup)

  • 1 clove garlic

  • Turkey Bacon – 8 slices, wrap around meatball and stick toothpick through to hold

Instructions

Step 1

Preheat the oven to 400F.

Step 2

Spray a baking tray with non-stick spray.

Step 3

In a bowl, with your hands, mix together all of the ingredients: ground turkey (1lb.), parmesan (1/2 cup), bread crumbs (1/2 cup), and egg; (optional: add onions, garlic, chili flakes).

Step 4

Roll into small-medium sized balls (4 cm x 4 cm spheres). This recipe should make around 8 meatballs.

Optional: wrap a slice of turkey bacon around meatball and stick toothpick through to hold.

Step 5

Cook in oven for 18-20 minutes, or until outside is a slightly brown; cooking time will vary based on size of meatballs you make.

Notes About Recipe

  • You can sub-out turkey for another type of ground meat, same serving sizes will apply.
  • Something to keep in mind: Turkey and chicken are leaner meats, they are therefore more sensitive to overcooking resulting in dryness, so make sure you don’t over cook them.

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Recipe: Strawberry & Feta Avocado Toast

Recipe: Strawberry & Feta Avocado Toast

by | Jul 8, 2024

Strawberry & Feta Avocado Toast

Skill Level

Easy

Time

10 min

Serves

1

 

Calories

336

Protein

9g

Fat

18g

Carbs

37g

Fibre

8g

Equipment Needed

  • Toaster
  • Knive
  • Plate

Ingredients

  • 1/2 Avocado (medium)
  • 50 grams Sourdough Bread (sliced, toasted)
  • 1/4 tsp Sea Salt
  • 1/4 Lime (juiced)
  • 1/4 cup Strawberries (chopped)
  • 1 1/2 tbsps Feta Cheese (crumbled)

Instructions

Step 1

Place the avocado on top of the toasted bread. Use a fork and smash it. Season with salt and lime juice.

Step 2

Add strawberries and feta cheese on top and enjoy!

Notes About Recipe

  • Leftovers: Best enjoyed fresh.
  • Serving Size: One serving is equal to one slice of toast.
  • Additional Toppings: Top with arugula.
  • Dairy-Free: Omit the feta cheese or use plant-based cheese instead.
  • Sourdough Bread: One slice of sourdough bread is equal to approximately 1 3/4 oz or 50 grams.

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Recipe: Cheeseburger Brussels Sprouts

Recipe: Cheeseburger Brussels Sprouts

by | Jul 8, 2024

Cheeseburger Brussels Sprouts

 

Skill Level

Easy

Time

30 min

Serves

3-4

 

Calories

397

Protein

25g

Fat

27g

Carbs

11g

Fibre

3g

Equipment Needed

Ingredients

Main Ingredients:

  • 3 cups (300g / ~18-30) Brussel Sprouts (frozen or fresh)
  • 1/2 medium White Onion
  • 1 lb. (454 grams) Lean Ground Beef

Seasoning:

  • 2 Tbsp. Worcestershire sauce
  • 3 Tbsp. Mustard
  • 2 Tbsp. Ketchup
  • 1 tsp. Black Pepper
  • 1/2 cup (~50g) Cheddar cheese (shredded)

Optional Extra:

  • 2-4 Pickles, diced
  • 4 strips Bacon, cut into 1 cm pieces after cooked

Instructions

Step 1

Cut up brussels sprouts (3 cups) into halves length-wise; for bigger brussel sprout bulbs you can cut them three times length-wise; this is easier to do when the brussel sprouts are slightly frozen, easier to cut – not If they are completely frozen however, if this is the case thaw them out a little in the microwave (5-6 minutes). Set aside.

Step 2

Lightly spray a frying pan (with non-stick spray), then add lean ground beef (1lb.) and start to brown it (medium-to-high heat). If your lean ground beef is frozen, defrost in microwave.

Step 3

 In another frying pan turn on medium heat, spray with non-stick and add brussels sprouts.

Step 4

Grate cheese (if you didn’t buy pre-shredded cheese), set aside.

Step 5

While meat starts to brown, dice white onion (1/2 Onion) and add to meat.

Step 6

Mix together worcestershire sauce, black pepper, ketchup, and mustard. Add to ground beef when meat is brown. 

Step 7

At this time the brussels sprouts should be close to being ready, they are done when they start to char a little (tips and outside of sprout are brown/black). When they are done, add to meat mixture and mix together evenly.

Step 8

Reduce heat, top with shredded cheese and serve.

Notes About Recipe

  • Ground Beef: You can use different lean-ness as needed: regular ground beef for more calories, lean or extra lean for less (Regular= 70-85% lean / 30-15% Fat)

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Recipe: Red Pepper & Quinoa Egg Muffins

Recipe: Red Pepper & Quinoa Egg Muffins

by | Apr 26, 2024

Red Pepper & Quinoa Egg Muffins

 

Skill Level

Moderate

Time

35 min

Serves

6

 

Calories

134

Protein

9g

Fat

7g

Carbs

7g

Fibre

1g

Equipment Needed

Ingredients

  • 1/3 cup Quinoa
  • 1 1/2 tsps Avocado Oil
  • 140 grams Roasted Red Peppers (drained, chopped)
  • 2 stalks Green Onion (chopped)
  • 1/2 tsp Sea Salt
  • 7 Eggs
  • 1/3 cup Water

Instructions

Step 1

Cook the quinoa according to package directions. Transfer to a large mixing bowl and let it cool slightly.

Step 2

Meanwhile, preheat the oven to 350ºF (176ºC). Generously grease a muffin tray with the oil or use a silicone muffin tray.

Step 3

Add the roasted red peppers, green onion, and salt to the quinoa and stir to combine. Divide the quinoa mixture between the cups of the muffin tray.

Step 4

In the same mixing bowl, add the eggs and water and whisk well. Pour the egg into the cups of the muffin tray.

Step 5

Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on top. Enjoy!

Notes About Recipe

  • Leftovers: Refrigerate in an airtight container for up to three days.
  • Serving Size: One serving is roughly two egg muffins.
  • For more flavour: Add dried herbs and spices to taste.
  • Roasted Red Peppers: Use store-bought or homemade. 5 ounces (140 grams) of roasted red pepper is approximately 1/2 cup, heaping.
  • For more veggies: Add sautéed spinach or kale.

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Recipe: BBQ Rotisserie Chicken Wraps

Recipe: BBQ Rotisserie Chicken Wraps

by | Apr 10, 2024

BBQ Rotisserie Chicken Wraps

 

Skill Level

Moderate

Time

20 min

Serves

5

 

Calories

426

Protein

32g

Fat

23g

Carbs

23g

Fibre

2g

Equipment Needed

  • 2 Medium mixing bowl
 

Ingredients

  • 454 grams (1lb) Whole Rotisserie Chicken (shredded/pulled)
  • 1/2 cup Barbecue Sauce
  • 170 grams Cheddar Cheese (or Cheese Of Choice)
  • 1/2 cup Pickles (sliced)
  • 4 Whole Wheat Flatbread
  • 340 grams (12 oz) Coleslaw Mix
  • 3/4 cup Fat Free Plain Greek Yogurt (170 grams)
  • 1 tbsp Honey
  • 1 tbsp Apple Cider Vinegar
  • 1 tbsp Dijon Mustard
  • 1/4 tsp Salt & Pepper (to taste)

 

Instructions

Step 1

Mix the wet coleslaw ingredients together before adding the coleslaw mix and folding everything together to evenly coat. Combine coleslaw mix, greek yogurt, honey, apple cider vinegar & dijon mustard. Add salt and pepper to taste

Step 2

In a separate bowl, mix the pulled rotisserie chicken and BBQ sauce together.

Step 3

In each flatbread, add 4.5 oz (125g) chicken, 4 oz (112g) coleslaw, 1.25 oz (35g) cheese, and your desired number of pickles. Tightly wrap and slice in half to serve.

Notes About Recipe

  • Store the ingredients separately and make the wraps fresh to prevent the flatbreads from getting soggy.

Download Recipe

Click here to download a pdf version of this recipe.

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