Sausage and Spinach Stuffed Peppers

I found a recipe that inspired me to make a little healthier version of these Sausage Stuffed Peppers.  The original recipe called for sausage taken out of the casing.  To clean it up a bit, I used 85% lean ground turkey and added some spices to make it taste like sausage.


3 medium sized yellow peppers, cleaned and cut in half lengthwise, seeds removed

2 cups fresh baby spinach

1 pound 85% lean ground turkey

2 tbsp olive oil

1 and 1/2 tbsp garlic

1/2 medium  onion

3/4 tbsp red pepper flakes

1 and 1/2 tbsp fennel seed

2 tbsp goat cheese, optional

parmesan cheese, optional


Heat oven to 400 degrees.  Place the cleaned and seeded yellow peppers in a glass pan.  In frying pan, heat the oil and add the onion and cook for about 5 minutes.  Then add garlic and red pepper flakes.  I used about 3/4 tbsp of the red pepper flakes and it did give the meat a nice spicy flavor.  If you do not like spicy, add a little less or if you like very spicy add a little more.  Next, add the ground turkey. Cook the ground turkey until there is no pink left, then add the fennel seed.  Cook for just another 2 minutes.  Add the spinach and goat cheese until spinach is wilted and cheese melts into the meat mixture.  When this is done, spoon into peppers evenly.  Place in oven for 30 minutes if you like the peppers a little more tender.  If you like a firmer texture for the peppers, I would bake for 20 minutes.  You can top with a sprinkle of parmesan cheese when they are finished.  Enjoy!!

Oven Baked Fajitas

This picture was while I was getting the fajitas ready.  We ate them too fast so I could not get an after picture!

4 boneless skinless chicken breasts
1 large green pepper
1 large red pepper
1/2 medium sized onion
1  14.5 ounce can of diced tomatoes or 1 can of Rotel tomatoes with Cilantro and lime juice for a little extra flavor
1/2 tsp chili powder- use 1 tsp if you like spicy
1/2 tsp red pepper flakes
1 tsp garlic powder
2tsp cumin
whole wheat tortillas

Heat oven at 375. Place sliced chicken, green pepper, red pepper and onion into a casserole dish, Place tomatoes into dish.  Add seasonings on top and mix with hands to distribute evenly.  Bake for 30-35 minutes.  The veggies were perfect for us at 35 minutes.  Warm tortillas in microwave for 10-15 seconds on a place.  Top the tortilla with chicken and add some extras such as spinach, salsa or guacamole.  Yum.  

Thought this was a cute picture to share for the week!


Recipe of the week:

Grilled Portobello Mushrooms

Grilled Portobello Mushrooms

Portobello mushrooms, stems removed and mushrooms washed

Zucchini, sliced ½ inch thick

Squash, sliced about ½ inch thick

Peppers- whatever color you like- red, yellow, orange or green

Asiago cheese or other type of white cheese- sharp white cheddar or something with a little kick

Corn on the cob, husked and hair removed

Toss the veggies with olive oil.  Brush the mushroom caps with olive oil.  Grill all vegetables until grill marks appear and until tender.  Mushrooms only grill for about 3 minutes and remove.  Add the cheese to the inside of the caps of  the mushrooms.  Then once the other veggies are tender, go ahead and add the other veggies on top. Add the corn last for a little garnish.

Recipe courtesy of Proud Italian Cook

Pumpkin Oatmeal Pancakes

3/4 cup oatmeal

 2 tablespoons almond milk

 1/4 cup sweet potato, mashed (to mash sweet potato quickly, wash the potato,

 stab it with a fork, wrap in paper towel, and microwave for 6 minutes)

1 egg

2 tablespoons pecans or walnuts, crushed optional

1 tsp Cinnamon

 Topping:  strawberries and a drizzle of maple syrup

Directions:

§  Heat and grease griddle. (spray with Pam cooking spray)

§  Mix first six ingredients.

§  Pour onto griddle ( will be thick) and form pancake shape.

§  On Medium Low, cook slowly and then flip (use a plate if necessary) when golden brown.

Cook other side slowly.

§  Plate, top with fruit and syrup, and enjoy!

Quick Breakfast or After Workout Snack

This is what I ate for breakfast this morning and it is VERY good!  If you have not tried Greek yogurt yet, I suggest you give it a try.  There are many different types.  I use Oikos plain yogurt because I try to avoid artificial sweeteners and I like to flavor it myself. Greek yogurt has more protein than normal yogurt and yes more calories.


1 single serving size container of plain Greek yogurt
1/4 cup bear naked granola
drizzle of honey
raspberries and blackberries, optional

Add the yogurt to a bowl.  Drizzle the honey on top of the yogurt.  Add the granola and berries to the top.  It is very good.  Feel free to try different flavors of Greek yogurt.

Cucumber and Tomato Feta Salad

Cucumber and Tomato Feta Salad

½ cucumber, seeded and diced

½ medium sized tomato, seeded and diced

¼ of a medium red onion, diced

2 tbsp olive oil

3 tbsp balsamic vinegar (use 2 tbsp if you do not want it to be too potent)

Feta cheese, crumbled to add  to salad

1 whole grain pita

Add the cucumber, tomato and onion to a bowl.  In a separate bowl, mix the balsamic vinegar and the olive oil together.  You can add a little pepper to the olive oil and balsamic vinegar mix if desired.  Mix the oil and vinegar mixture to the veggie mixture and sprinkle with desired amount of feta cheese.  Cut the pita open and stuff with the mixture.  Enjoy!

Healthy snack ideas

I came up with a few healthy snack ideas I thought I would share this week.  Hope these are helpful!!

 Healthy Snacks

 Cucumber slices and 2 tbsp hummus

Apple

Greek Yogurt

  Almonds- 10-15

Banana

Carrots and 3tbsp guacamole

 Celery and 2 tbsp natural peanut butter

Air popped popcorn- 2 cups- no salt!

Walnuts- 10-15

Grapes

1 slice whole grain bread with 1 tbsp natural peanut butter

 1 cup fruit salad with watermelon and cantaloupe

1 string cheese -part skim or low fat

 1 rice cake with 1 tbsp natural peanut butter  and ½ banana

   For those of you with high blood pressure, buy the rice cakes with light or not salt if you can find them in the grocery store.  Also, if you are diabetic, fruits of choice for you would be those that are higher in fiber such as a pear or apple.  All of these snacks are low calorie and great between meals.  Hope this list helps!!!