Egg White Muffins with Kabocha and Brussels Sprouts
Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!
What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.
Servings: 12
Courtesy of RealHealthyRecipes.com
Here’s what you need…
- Non-stick, olive oil cooking spray
- 2 teaspoons olive oil
- 1 cup Kabocha squash, peeled, seeded and finely diced
- 1 cup Brussels Sprouts, finely shredded
- dash of sea salt and black pepper
- 20 egg whites
Instructions:
- Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.
- In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.
- In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
- Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!
Nutritional Analysis: One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.
Tender Spring Greens
Regardless of your eating plan, there’s always a place for ample servings of dark, leafy greens. This nutritious dish is filled with fiber, folate, carotenoids, iron, calcium, and vitamins K and C. While most collard greens recipes involve bacon and lots of fat, this recipe is lightened up with a couple of slices of ham and just a touch of olive oil.
Servings: 4
Courtesy of RealHealthyRecipes.com
Here’s what you need…
- 1 Tablespoon olive oil
- 1 teaspoon minced garlic
- 2 slices ham, diced
- 8 cups chopped, destemmed collards
- 1 cup broth
Instructions:
- Place a large skillet over medium high heat. Add the olive oil and the garlic. Sauté until the garlic is golden. Add the ham and cook for 2 minute, stirring often.
- Add the collards and broth and cover with a lid for 4 minutes, until wilted. Remove the lid and stir. Reduce the heat to low and continue to cook uncovered, stirring occasionally, until very tender. Enjoy!
Nutritional Analysis: One serving equals: 85 calories, 5g fat, 5g carbohydrate, 388mg sodium, 0g sugar, 3g fiber, and 6g protein.
Ginger Sriracha Chicken Lettuce Wraps
If you want to eat for fat loss then look no farther than this fantastic recipe! Fresh ginger and spicy Sriracha take this ground chicken dish to the height of flavor and satisfaction! Enjoy this dish as a quick and healthy dinner with flavors that intensify overnight for an even more satisfying lunch.
Servings: 4
Courtesy of RealHealthyRecipes.com
Here’s what you need…
- 1 Tablespoon arrowroot starch
- 3 Tablespoons water
- 1 Tablespoon coconut oil
- 6 scallions, trimmed and thinly sliced, greens and whites separated
- 2 Tablespoons fresh ginger, minced
- 1 Tablespoon fresh garlic, minced
- 1 lb ground chicken
- ½ cup bean sprouts, roughly chopped
- 10 drops liquid stevia
- 2 Tablespoons coconut aminos
- 1 teaspoon Sriracha (more as desired)
- 1 teaspoon toasted sesame oil
- ¼ cup fresh cilantro, chopped
- handful of large lettuce leaves
Instructions:
- In a small bowl combine the arrowroot starch and water. Set aside.
- In a large skillet or wok, place the coconut oil over medium high heat. Add the scallion whites, ginger and garlic and stir-fry until softened, about 2 minutes. Add the chicken and stir-fry, breaking it into smaller pieces, until no pink remains, about 8 minutes.
- Add the bean sprouts, stevia, coconut aminos, and Sriracha. Stir the arrowroot starch mixture and add it to the pan, mixing until it thickens. Add the scallion greens and season to taste with the sesame oil.
- Serve the chicken in large lettuce leaves topped with fresh cilantro and more Sriracha. Enjoy!
Nutritional Analysis: One serving equals: 279 calories, 13g fat, 5g carbohydrate, 113mg sodium, 1g sugar, 1g fiber, and 35g protein.
Lemon and Basil Spaghetti Squash
This is one of those recipes that you simply MUST TRY. I realize that the picture just looks like a simple bowl of spaghetti squash, but looks can be deceiving! What you can’t see with the naked eye are the flavor molecules bursting on each strand of tender squash. Fresh lemon, basil and green olive combine for a lively, can’t-get-enough-of-it taste that will have you going back for more. Eating your veggies has never been easier than this…
Servings: 6
Courtesy of RealHealthyRecipes.com
Here’s what you need…
- 3 spaghetti squash
- sea salt and black pepper
- coconut oil spray
For the Dressing
- ½ cup pitted green olives
- ½ cup fresh basil leaves
- 3 tablespoons Lemon Zest
- 3 tablespoons lemon juice
- 3 tablespoons olive oil
- sea salt and black pepper
Instructions:
- Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper.
- Cut the ends off each spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring.
- Spray or rub coconut oil over all of the spaghetti squash flesh. Generously season each ring with salt and pepper. Place the rings on the parchment paper lined baking sheet and roast in the preheated oven for 30 minutes. Flip each of the rings and roast for another 30 minutes, or until very tender.
- Once cooled use a spoon to remove the noodles. Place all of the noodles in a large bowl.
- Combine the dressing ingredients in a food processor and pulse until well combined. Pour the dressing over the spaghetti squash noodles and mix until fully incorporated. Serve immediately. Enjoy!
Nutritional Analysis: One serving equals: 38 calories, 2g fat, 3g carbohydrate, 12mg sodium, 0g sugar, 1g fiber, and 1g protein.