healthy hearty cookbook

7/27/2019 Healthy Hearty Cookbook

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HEALTHY HEARTY

COOKBOOK[Document Subtitle]

Charisma Mae Ayson


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LUNCH


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TURKEY CHICKEN MEATBALLS

Ingredients: 1 pound lean ground turkey,

2 links of Italian chicken sausage 1 tablespoon minced garlic cup chopped onions 1 egg cup Parmesan 1-teaspoon salt

1-teaspoon pepper

1 tbsp. chopped parsley 1.5 tbsp. coconut oil

Directions: Remove skin casing from chicken sausage and mix with turkey, garlic,

onions, egg, Parmesan, parsley, salt and pepper.

Roll 2oz meatballs. Heat coconut oil to medium high heat. Cook meatballs on both sides on medium high heat 2 mins, then

reduce to medium low heat and cover with lid for additional 3-4 minuteson each side or until fully cooked.

Great and healthy alternative for your spaghetti and meatballs.


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GRILLED CAHUN LIME MAHI MAHI

Ingredients: 12oz of Mahi Mahi 1/2 tbsp. Cajun spice seasoning 1 tsp. garlic powder 1 tsp. paprika 1 tbsp. coconut oil Juice of half a lime

Directions: Slice Mahi Mahi in 1-inch cubes.

Add cubes to bowl with remaining ingredients mixing evenly.

Skewer 3-4 pieces and place on George Foreman Grill on medium highheat and close lid.

Cook time should be between 3-4 minutes. Top with Mango Avocado Salsa (recipe under my appetizer option)


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GRILLED FAJITA WRAP WITH GRILLED AVOCADO

Nutrition: 1 Whole Fajita

280 Calories, 5 g Fat, 29 g Carbs, 14 g Fiber, 34 g Protein

Ingredients:

1 Whole Grain Tortilla (Smart & Delicious - High Fiber) 1 Cup Frozen Peppers & Onion Mix 1/4 Cup Skim Mozzarella Cheese 1 Tsp Sweet Red Chili Sauce Black Pepper 3 Ounces Boneless Skinned Chicken

DIRECTIONS:

Cook up the chicken, onions, pepper and chili sauce together in anon-stick frying pan.

Once the chicken is fully cook and the vegetables are sauteed, addthem to a tortilla.

Top the chicken with cheese and a sprinkle of pepper.

Close up the tortilla and add to an indoor grill. Cook for about three minutes at 425 degrees. I added avocado to the grill along with it. For additional toppings, I used plain Greek yogurt, lettuce and

salsa.


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STRAWBERIES AND CREAM SANDWICH

Nutrition: 110 Calories, 1g Fat, 20g Carbs, 7g Protein, 2g Fiber 6gSugar

Ingredients:

1 Tbsp Fat Free Cream Cheese (You could use regular) 2 Slices Whole Grain 40 Calorie Bread

1/4 Packet Truvia (Any sugar substitute will work) You can alsouse real sugar if youd prefer.

4 Large Strawberries. Sliced.Directions:

Combine cream cheese and Truvia together.

Spread cream cheese onto both slices of bread.

Place strawberry slices on top of bread.

Slice bread into triangles.


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HEALTHY EGG SALAD

Serving 1/4 Cup: 28 Calories , 1.2g Fat, 1.8g Carbs, 3g Protein (notincluding tortilla)

Ingredients:

1 Medium Hard Boiled Egg Chopped

2 Tbsp Chopped Dill Pickle

2 Tbsp Chopped Red Onion

1/3 Cup Cabbage

1/4 Cup Plain Greek Yogurt (Chobani)

1/2 Tsp Paprika

1/2 Tsp Black Pepper

1 Tsp Yellow or Dijon Mustard

4 Blue Corn Tortillas (Any kind works :)

Directions:

Add onion & cabbage to bowl with: yogurt, pepper, mustard andpaprika. Next, add egg.

After egg is mixed in add chopped pickles.

Top each tortilla with 1/4 of egg salad & 1/2 Tbsp of crumbledFeta.


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SWEET TURKEY SALAD

Nutrition: 56 Calories, 0.6g Fat, 5g Carbs, 1g Fiber, 3.5g Sugar 6gProtein

Ingredients:

1/2 Cup Shredded Turkey

4 Large Red Seedless Grapes

2 Tbsp Red Apples Diced

1 Tbsp Chickpeas

2 Tbsp Honey Greek Yogurt (Chobani)

1/2 Tsp Allspice

Directions:

Mix the allspice and Greek yogurt together. In a mixing bowlcombine: chickpeas, turkey and Greek yogurt mixture.

Next, mix in grapes and apples. The grapes will give the turkey amoist flavor, and take away the dryness of leftover turkey.

Next, top your choice of bread with 1/4 of the salad. (Ill post thezucchini bread recipe asap) This recipe makes 4 servings.


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healthy hearty cookbook

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