A warm bowl of soup like this is a fantastic way to eat a low calorie, high protein dinner.
There’s bone broth that’s rich in soothing, immune system supporting minerals. There’s fresh kale with magical healing properties. There’s tender meat for usable protein. There’s quinoa with wholesome complex carbs. And it’s finished off with fresh lemon juice for a shot of vitamin C.
Paired with a green salad, this meal is light, full of fiber and will help you towards your best body yet!
Courtesy of RealHealthyRecipes.com
What you need
Serves 16
2 tablespoons olive oil
3 pounds bone-in breast, turkey or chicken, skin removed
1 tablespoon garlic, chopped
1 yellow onion, chopped
3 celery stalks, chopped
2 parsnips, chopped
3 carrots, chopped
1 tablespoon fresh thyme
1 teaspoon sea salt
½ teaspoon black pepper
8 cups bone broth
1 cup uncooked quinoa
3 cups lacinato kale, chopped
2 lemons, juiced
¼ cup fresh parsley, chopped
Instructions
1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.
2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Cook, stirring occasionally until golden, about 8 minutes.
3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.
4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.
5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!
Nutrition
One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein.
A roulade is a dish that’s been rolled with a filling, and in this case we are rolling turkey breast and filling it with a spinach and garbanzo bean mixture. Super healthy, super tasty and super impressive!
Serve this Mediterranean Turkey Roulade up with roasted veggies and salad for a lovely meal. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
For The Sauce
3 roma tomatoes, chopped
¾ cup pimento-stuffed green olives, chopped
1 fennel bulb, halved and sliced
2 tablespoons fresh garlic, minced
1 tablespoon capers
1 tablespoon lemon zest
1 tablespoon fresh oregano, minced
black pepper, to taste
For the Stuffing
2 cups frozen spinach, chopped
2 teaspoons lemon zest
½ teaspoon red pepper flakes
sea salt and black pepper
1 can (15 oz) garbanzo beans, drained and rinsed, roughly chopped
1 egg, beaten
1 tablespoon fresh oregano, minced
For the Turkey
5 pounds boneless turkey breast, butterflied and flattened
For the Basting Ingredients
¼ cup lemon juice
2 tablespoons olive oil
1 teaspoon lemon zest
1 teaspoon dried rosemary, crushed
Instructions
1. Preheat the oven to 425 degrees F. Lightly grease a 9”x13” casserole pan with olive oil.
2. For the Sauce: In a medium bowl, combine the sauce ingredients together. Spread over the bottom of the prepared casserole pan.
3. For the Stuffing: In a medium sized skillet, sauté the spinach, lemon zest and red pepper flakes for 3 minutes. Use a paper towel to squeeze out any remaining liquid. Transfer to a bowl and mix in the remaining stuffing ingredients.
4. For the Turkey: Lay the turkey breast flat and season with salt and pepper. Spread the stuffing in an even layer, then tightly roll the turkey. Tie the roll with kitchen twine, spaced about every 4 inches. Place the roulade in the casserole pan, on top of the sauce.
5. For the Basting Vinaigrette: In a small bowl whisk the vinaigrette ingredients together.
6. Roast the roulade in the preheated oven for 45 minutes, basting with vinaigrette every 10 minutes. The turkey is done with an instant read thermometer inserted into the center registers at 165 degrees F.
7. Let the roulade rest for 10 minutes, then slice and serve with the sauce. Enjoy!
Nutrition
One serving equals 374 calories, 12g fat, 19g carbohydrate, 976mg sodium, 5g fiber, and 51g protein.
Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh zucchini and a sauce that is simply made and packed with protein. Feel free to sub in ground beef for the minced beef if desired.
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
2 lbs minced, grass-fed beef
2 Tablespoons tomato paste
8 oz can of tomato sauce
1 Tablespoon chili sauce
1 cup cherry tomatoes, halved
½ teaspoon sea salt
4 zucchini
¼ cup fresh parsley
Instructions
1. In a large skillet, brown the beef over medium-high heat. Drain the skillet and turn down to medium heat.
2. Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.
3. Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles.
4. Plate a handful of zucchini noodles topped with the beef sauce and a sprinkle of parsley.
Nutrition
One serving equals 255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein.
Here’s a skillet dinner recipe that combines spaghetti squash and marinara with tender chicken breast. It feels like you’re enjoying a traditional spaghetti dinner, but you’re really eating veggies and protein. It’s comforting and craveable without any guilt. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
1 spaghetti Squash
1 teaspoon olive oil
1 tablespoon garlic, minced
1 yellow onion, chopped
3 zucchini, chopped
2 teaspoons Italian seasoning
1 (25 oz) jar marinara sauce
2 cups roasted, chopped chicken breast
¼ cup fresh basil, chopped
Instructions
1. Preheat the oven to 450 degrees F. Line a baking sheet with foil.
2. Cut the spaghetti squash in half, lengthwise, and scrape out and discard the seeds. Spray the cut side with olive oil. Sprinkle with salt and pepper. Place the cut side down on the foil lined baking sheet and place in the preheated oven for 45 minutes, or until tender. Once cooled, scoop the tender noodles out of the skins and set aside in a bowl.
3. Meanwhile, place a large skillet over medium-high heat. Add the olive oil, garlic and onion. Sauté for 5 minutes, until the onion is tender.
4. Add the chopped zucchini and Italian seasoning and continue to cook for another 3 minutes, until the zucchini is tender.
5. Add the marinara sauce, roasted chicken and tender spaghetti squash. Mix well and cook until for 4 minutes.
6. Remove from heat and garnish with basil. Serve and enjoy!
Nutrition
One serving equals 371 calories, 12g fat, 34g carbohydrate, 7g fiber, and 27g protein.
Here’s a salad recipe that serves as an entire meal. It’s filled with fresh ingredients that increase your fiber count for the day. The simple dressing tastes fantastic. Add a grilled chicken breast to increase the protein in the dish and enjoy leftover for lunch the next day. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 8
For the Dressing:
2 tablespoons red wine vinegar
1 teaspoon garlic, minced
½ teaspoon Dried Oregano
½ teaspoon sea salt
¼ teaspoon black pepper
¼ cup olive oil
1 Tablespoon lemon juice
For the Salad:
8 cups Baby Arugula
1 cup cooked quinoa
1 can (15 oz.) chickpeas, drained and rinsed
1 heirloom tomato, finely chopped
½ cup celery, minced
¼ cup fresh scallions, thinly sliced
¼ cup fresh basil, thinly sliced
Instructions
1. Combine the dressing ingredients in a jar. Close the lid and shake until fully combined.
2. Combine the salad ingredients in a large salad bowl. Toss with the dressing and serve immediately. Enjoy!
Nutrition
One serving equals 196 calories, 8g fat, 25g carbohydrate, 262mg sodium, 1g sugar, 4g fiber, and 7g protein.