Tuesday, April 9, 2019

Portion Fix Lunch: Simple Spaghetti Squash Pasta — and Dessert!

It’s hard to believe that a few simple ingredients can combine to make a meal that will leave you feeling full for hours. (Did I mention that it includes chocolate?)

What’s in our Ultimate Portion Fix containers:

Measurement for each container is below

1 Green: spaghetti squash
½ Green: roasted broccoli
½ Purple: marinara sauce
½ Purple: apple
1 Red: ground turkey
1 Yellow: chocolate-covered almonds
1 Blue: Parmesan cheese
1 tsp.: olive oil (not pictured)
Roasted spaghetti squash stands in for pasta topped with jarred, all-natural marinara sauce and cooked ground turkey.

Roast broccoli with a teaspoon of olive oil for about 15 minutes and finished it with shavings of Parmesan cheese (you could sprinkle some of the cheese over the pasta, too).

Start or End the meal with apple slices and chocolate covered almonds!

Red = 3/4 cup
Yellow = 1/2 cup
Green = 1 cup
Blue = 1/3 cup
Purple = 1 cup

Sunday, March 31, 2019

Sweet Potato Crust Spinach, Feta & Egg Frittata 


Ingredients
2 medium sweet potatoes
1 teaspoon canola oil
1 (5-ounce) bag baby spinach
1/2 cup 1% low-fat milk
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
4 large eggs
2 large egg whites
1.5 ounces feta cheese, crumbled

Preparation:
1. Preheat the oven to 350°, then peel and slice sweet potatoes. I sliced mine using a mandoline, but a knife works great as well. The mandoline speeds up the process significantly and gives you even slices. Coat a pie dish with cooking spray, then fill the bottom of the dish with a layer of sweet potato slices. Cut the sweet potato rounds in half and fill around the edges of the pie dish; round side facing up. Once the entire dish is filled, coat one more time with cooking spray. Bake for 20 minutes. Turn heat up to 375°.

2. For the filling, heat a nonstick skillet over medium heat. Add spinach; sauté 3 minutes. Remove from heat; cool.

3. Combine milk and next 5 ingredients in a bowl; stir with a whisk. Arrange spinach mixture in crust; pour egg mixture over spinach. Sprinkle with feta. Bake at 375° for 35 minutes. Let stand 5 minutes; cut into 4 wedges.

Each serving( 4 total) contains the following:
CALORIES 196 FAT 8.5g (sat 3.5g, mono 3.2g, poly 1.2g) PROTEIN: 12g CARB 18g FIBER 4gCHOL 197mg IRON 2mg SODIUM 562mg CALC 155mg
Via Cooking Light 

Wednesday, March 13, 2019

Healthy Version of Alfredo Sauce 



Who says Alfredo sauce can’t be healthy? It absolutely can! And if you replace the pasta noodles with spaghetti squash it’s even better

Try the alfredo sauce recipe below & let me know howyou like it!

Makes enough for about 4 people. Takes about 5 minutes to prep and 10 minutes to cook so it’s easy to make anytime!

Ingredients
1 tablespoon extra virgin olive oil
2 tablespoons cornstarch
1 cup broth vegetable or chicken
1/2 cup skim milk
1/2 cup non fat plain greek yogurt room temperature
1/2 teaspoon salt
1-2 teaspoons garlic powder
1/4 teaspoon black pepper
1/2 cup freshly grated parmesan

Instructions
(1) Heat olive oil in a large sauce pan over medium heat.
(2) Sprinkle with cornstarch and cook for one minute, stirring constantly.
(3) While whisking, slowly add in broth and milk.
(4) Continue whisking to combine until smooth.
(5) Raise heat to medium high and bring the mixture to a simmer.
(6) Once simmering, simmer for about 2 minutes, until it starts to thickened, again, whisking constantly.
(7) Remove from heat and little by little, whisk in greek yogurt.
(8) Once combined, place back on the heat (medium) and stir in Parmesan cheese, salt, pepper, and garlic powder.
(9) Bring to a simmer and simmer for an additional 2 minutes, whisking constantly.
(10) Serve over pasta OR baked spaghetti squash (directions for spaghetti squash below) immediately. If you let it cool, it will thicken up a bit
If not using immediately, store in airtight container in the fridge.

Notes
Nutritional information is for 1/4th of the entire sauce recipe.
*This makes enough sauce for about 1/2 - 1 pound of pasta/ spaghetti squash depending on how saucy you like your pasta!

Baked Spaghetti Squash

(1) Preheat oven to 400. Bake spaghetti squash for about 10-15 min to make it easier to cut.
(2) Split/Cut the spaghetti squash lengthwise and remove the seeds
(3) Drizzle the center of each half of split and seeded spaghetti squash with 1/2 tsp olive oil or use olive oil spray. Using your fingers, rub oil evenly into squash. Season with your favorite no salt seasoning.
(4) Place spaghetti squash in a large baking dish center down, and bake for 1 hour. Spray the baking dish or pan so it doesn’t stick
(5) About 30 minutes into baking, begin your sauce (directions above)
(6) When spaghetti squash is finished (center should be tender and come apart when scraped lightly with a fork), use a fork to scrape out the insides. They will come out looking just like spaghetti.
When the sauce is done, either transfer the squash "noodles" to your sauce and toss to coat the squash thoroughly or pour it over the squash.
When ready, serve and top with fresh parsley for garnish.

Wednesday, February 20, 2019

Squash Lasagna!


Spaghetti Squash Lasagna

Because we ALL love lasagna but not the ton of carbs that come with it. So here’s a clean and healthy solution. The carbs and sugars will vary depending on the marinara you choose but an estimate is below

 Prep Time 15 mins
 Cook Time 1 hr 17 mins
 Total Time 1 hr 32 mins
 Servings 4 Servings
 Calories 474

Ingredients
1 small spaghetti squash (approx. 3½ to 4 lbs.)
Nonstick cooking spray
4 cups all-natural marinara sauce
3 cups part-skim ricotta cheese
1 cup grated Parmesan cheese
¼ cup finely chopped fresh basil (optional)



Instructions
1. Preheat oven to 375° F.
2. Line large baking sheet with parchment paper. Set aside.
3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane.
4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender.
5. Reduce oven temperature to 350º F.
6. Scrape spaghetti squash flesh into stringy noodles.
7. Lightly coat 4-quart baking dish with spray.
8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. 9. Repeat with second layer.
10. Evenly top with Parmesan cheese.
11. Bake for 30 to 32 minutes, or until golden brown and bubbly.
12. Garnish with basil if desired.

Nutrition Info
Portion Fix Containers
1 Green
2 Purple
1 Red
1 Blue

Via Team Beachbody

Monday, February 4, 2019

Low Cal Low Sugar Skinny Cocktails


Who says you can’t enjoy sumner, stay in shape and have an adult beverage too 🍸🍹🥃? Here are some of my faves

And remember, I don’t condone diet sodas, energy drinks, etc BUT it’s ok once in a while, just like anything else (i.e., 🍩🍔🌮🌭🍟🍦🍭🍫). I usually opt for plain soda water in my drinks but below are some other options too

Opting for diet sodas lowers the sugars, which is what makes cocktails so high in calories so you’re swapping one evil 😈 out for the other but it’s ok 😉. Soda water when you can & when you can’t, enjoy one or two w/ diet & call it a day .
Here ya go:

🍹Skinny Margarita🍹
Tequila (duh!), soda water, fresh squeezed lime , a packet of stevia & ice. Most bars & restaurants use agave but by adding stevia instead it’s only about 75-100 cals & 5 grams of sugar vs over 500 calories & 40+ grams of sugar in the reg margs

🥃Rum & Diet Coke🥃
Run, Diet Coke or Pepsi & ice. That’s it. Same as rum & coke but about 150 fewer calories & 25 or fewer grams of sugar

🍸Diet Red Bull & Vodka🍸
Diet Red Bull, vodka & ice. Yes, I know, an energy drink. No they aren’t good for you, but neither is diet soda, dessert, bacon, etc. Once in a while AND moderation (1 not 5 lol) won’t kill you & if you’re going out when you’ve had a long day & you’re tired, this will help

🍸Vodka Gimlet🍸
Rosie’s like juice OR simple syrup, vodka or tequila & ice. That’s it, guilt free, clean & about 150 cals

🍸Classic Martini🍸
Vermouth & gin with an olive & that’s it! Only about 175 calories & minimal sugars from the alcohol

🍹Mojito🍹
Soda water, sugar, muddled mint leaves 🌱 & 🍈 like. About 160 cals & 10-15 grams of sugars depending on the amount of sugar added. Ask for lightly sweetened

🥃Paloma🥃
Grapefruit juice, soda, lime 🍈 & ice 👌🏼. Simple & easy & only about 160 calories. Skip the sugar around the rim to minimize sugars & cals

🥃Old Fashioned🥃
Bourbon w/ a splash of bitters for flavor & ice + a bit of sugar IF desired only

🍸Vodka Soda🍸
Just soda, vodka & fresh squeezed lime 🍈. Less than 100 cals

🥂Champagne🥂
Only 90 cals! Less than wine 🍷 & most mixed drinks

🍸Gin & Tonic🍸
Like the name says, just like the name says

Enjoy 🥂

Tuesday, January 15, 2019

Low Carb Cheesy Bread



Love cheese but hate carbs?




TOTAL TIME: 
PREP: 
LEVEL: EASY
SERVES: 4

INGREDIENTS

  • 3 medium zucchini, or about 4 cups grated zucchini
  • 2 large eggs
  • 2 cloves garlic, minced
  • 1/2 tsp. dried oregano
  • 3 c. shredded mozzarella, divided
  • 1/2 c. freshly grated Parmesan
  • 1/4 c. cornstarch
  • kosher salt
  • Freshly ground black pepper
  • pinch of crushed red pepper flakes
  • 2 tsp. Freshly Chopped Parsley
  • Marinara, for dipping

DIRECTIONS

  1. Preheat oven to 425º and line a baking sheet with parchment. On a box grater or in a food processor, grate zucchini. Using cheesecloth or a dish towel, wring excess moisture out of zucchini.
  2. Transfer zucchini to a large bowl with eggs, garlic, oregano, 1 cup mozzarella, Parmesan, and cornstarch and season with salt and pepper. Stir until completely combined.
  3. Transfer “dough” to prepared baking sheet and pat into a crust. Bake until golden and dried out, 25 minutes.
  4. Sprinkle with remaining 2 cups mozzarella, crushed red pepper flakes, and parsley and bake until cheese is melted, 8 to 10 minutes more.
  5. Slice and serve with marinara.
Recipe via Realhousemoms.com