Hearty Sausage and Cheese Frittata

Hearty Egg and Sausage Frittata

This is one of my favorite recipes when I'm having guests stay over for a  night, or want to prep something for breakfast that will make it through part of the week. Anyone who knows me knows I'm a lover or ricotta even in my breakfast food! I cut this into 8 pieces, 2 pieces per serving. You can see that you may also use the macro count from the 21-Day Fix programs in order to track your intake as opposed to counting your calories. I hope you enjoy this one as much as I do!

(Makes 4 Servings)

INGREDIENTS:

• 10 oz. Turkey Sausage (about 3 sausages), casings removed
• 1 ½ cups Broccoli Florets, chopped
• ½ Red Bell Pepper, diced
• 2 Green Onions, thinly sliced
• 6 Egg Whites
• 2 Eggs
• ½ cup Low-fat Ricotta Cheese
• ½ cup grated Low-fat Cheddar Cheese

DIRECTIONS:

1. Heat a 9- or 10-inch ovenproof, stick-resistant (or seasoned) skillet on medium-high; mist with non-stick cooking spray. Add sausage, broccoli, pepper and onions and cook, breaking up sausage with a wooden spoon, until sausage is crumbled and no longer pink; about 3 minutes.

2. Meanwhile, in a medium bowl, whisk egg whites, eggs and ricotta until foamy and just a few lumps remain. Pour over top of sausage mixture; cover, reduce heat to medium and cook until bottom and sides are firm and top is almost set, about 7 minutes.

3. Preheat broiler to high. Uncover skillet and sprinkle cheddar over top of egg mixture. Broil until center is set and cheddar is melted and bubbly; 2-3 minutes.

Chocolate Tofu Mousse

I truly believe that eating healthy doesn't mean having to sacrifice all the flavor in your diet, especially snacks that are sweet and tasty.  This quickly became one of the favorites in a Clean Eating Challenge Group I was running, and I've even had people tell me they doubled the batch and made pies with it.  Again, this has macronutrient counts for those people who are following the 21-Day Fix containers, or using macro counts as a way to control portions and caloric intake. When I put this on a meal plan, I had miscalculated the proper measurement for the peanut butter, so I adjusted it here for the appropriate count, and it's still just as tasty as it was with the over measured peanut butter in the original recipe. If you're looking for something to satiate that sweet tooth, or fill the void of your Hershey's Kisses, this one is for you!

CHOCOLATE TOFU MOUSSE

1 Protein, 2 Nut Butter

(Makes 4 Servings)

INGREDIENTS:

• 1 (16 oz.) pkg. Silken Tofu
• 2 tbsp. Almond Milk, more for desired texture
• 1 tsp. Vanilla Extract
• 1/8 c.+ 2 tsp. Natural Peanut Butter
• 4 tbsp. Cocoa Powder
• 3 Stevia Packets

DIRECTIONS:

1. Place all ingredients in a blender or food processor and blend until smooth.  Add additional almond milk one teaspoon at a time if it is too thick. Taste the final product to make sure it is sweet enough for your liking, and add additional Stevia if you prefer it sweeter. Divide into four ramekins or cups and refrigerate for a minimum of 30 minutes. Enjoy by itself, or topped with fresh fruit. 

Again, this is an awesome way to get some protein in while also satisfying that need for sweets and chocolate, not to mention that peanut butter is so good for you in so many ways.  I hope you enjoy this as much as my challengers do, and feel free to share it with other 21-Day Fixers and health foodies alike! 

Maria 

www.MariasSuperFitTraining.com 

Cleaner Shepherd's Pie

A traditional shepherd's pie is made with lamb or beef, as well as corn and potatoes, with additional ingredients depending on what recipe you consider a "real" shepherd's pie. When I look over those traditional recipes, they often lack enough veggies and are pumped full of carbohydrates. In order to reach the right sized portion, with the appropriate amount of macronutrients, I took the traditional recipes, limited the carbs, and increased the vegetables. This cleaner shepherd's pie may be quite different from the recipe that your mother made, however I know that once you give this a try you will understand eliminating the extra fat and carbohydrates, doesn't mean you also eliminate the flavor. And, if you're someone who is looking for new recipes to add to your 21-Day Fix meal preparation rotation, I list your servings and macronutrient counts so you can easily track your meal.

Shepherd’s Pie

1 Protein, 1 Veggie, 1 Carb

(Makes 6 servings)

INGREDIENTS:

• 3 cups Sweet Potatoes, peeled, cubed and steamed
• 1 tsp. Garlic, minced
• Salt and Pepper to taste
• 2 tsp. EV Olive Oil
• 1 ½ lbs. Lean Ground Turkey
• 1 medium Yellow Onion, diced
• 1 cup Peas, frozen – defrosted
• ½ Summer Squash, sliced into ¼ slices
• ½ Zucchini, sliced into ¼ inch slices
• ½ cup Mushrooms, sliced
• ½ cup Carrots, sliced
• 1 rib Celery, sliced
• ½ tsp. Garlic Powder
• ½ tsp. Onion Powder

DIRECTIONS:

1. Preheat oven to 375 degrees F. Steam sweet potatoes until soft, or a fork pierces through easily and place in food processor. Add garlic powder, onion powder, pepper to taste, and puree until smooth. Put aside. 

2. Heat 1 tsp. EVOO in large nonstick skillet over medium-high heat. Add ground turkey, salt and pepper to taste, and stir often to break up meat. Cook until no pink remains, about 8 minutes. Drain and discard fat; set turkey aside.

3. In same pan, heat remaining 1 tsp. EVOO on medium-high heat. Add onion, summer squash, zucchini, mushrooms, carrots, celery, salt and pepper to taste, and cook, stirring occasionally, until veggies are soft; about 8 minutes.

4. Add turkey back to pan, and stir into vegetables. Add peas. Transfer mixture into a 13 x 9 in. baking dish and cover with whipped sweet potato, spreading out over entire mixture. Bake in oven for 30 minutes.

You may find that this is a bit different in texture from your traditional recipes, but the flavor is great.  It's also packed full of veggies, proteins, and the proper amount of carbohydrates per serving.  I hope you enjoy your cleaner version, and always remember that you can substitute different veggies per your preference. If you don't like mushrooms, substitute a veggie you do like.  There's no sense in eating foods that you don't enjoy!

Maria

Mixed Berry Baked Breakfast Cobbler with Greek Yogurt Topping

The Mixed Berry Baked Breakfast Cobbler is one of my all time favorite breakfast bulk recipes because in a lot of ways it's almost like dessert for breakfast.  Over the last year I have coordinated a lot of Challenge Groups around Clean Eating in combination with the 21-Day Fix portion control macronutrient counts in mind.  This has led to a lot of research on Clean Eating recipes, and how to modify their ingredients to appropriately meet particular macro counts with each serving.  I came across the idea for this recipe from The Eat Clean Diet Cookbook, but totally revamped it so it could be applied to the 21-Day Fix portion control plan.

This meal is a great way to start breakfast, for several different reasons. First off, it has carbs, fruits, and proteins, which means that your going to feel satiated longer, have sustained energy over time, and you'll reach a large amount of marcros in one swoop. Secondly, this recipe is on the sweet side, so if you're someone who misses sweets while you're trying to eat clean, this recipe will help you satisfy some of those cravings.

Mixed Berry Baked Breakfast Cobbler

1 Protein, 1 Fruit, 1 Carb, 1 Seed

(Makes 4 Servings)

INGREDIENTS:

• 1 cup Old Fashioned Oats
• 1 cup 1% Milk
• ½ tsp. Vanilla Extract
• 1/2 cup Slivered Almonds
• 1 ½ cup Fresh Strawberries, sliced
• 1 ½ cup Fresh Blueberries
• 1 large MacIntosh Apple, unpeeled, grated
• 4 packets Stevia

DIRECTIONS:

1. Preheat oven to 400 degrees F. Coat a 9 x 9 baking dish with non-stick spray.

2. Combine all ingredients in a large bowl. If you are preparing this the night before, don’t add the liquid ingredients such as milk and grated apple until the morning.

3. Place mixture in baking dish and bake uncovered for 45 minutes.

GREEK YOGURT TOPPING

(1 Serving)

• ¾ cup Plain Fat-Free Greek Yogurt
• ½ tsp. Cinnamon
• 1 packet Stevia

Mix all ingredients together and top cobbler with your yogurt mix.

A few things to note about this recipe; if you're someone who prefers to use agave, maple syrup, or cane sugar, you're more than welcome to.  I would suggest using about 2 tablespoons of any of those in place of the Stevia. Also, you can control how sweet you want the recipe.  I'm someone who really enjoys sweet food, so I put 1 Stevia per serving of oatmeal, as well as the yogurt topping, but feel free to decrease the sweetener to your taste.  Lastly, the Greek Yogurt Topping recipe is for one serving, so if you want to bulk it in order to have enough for each serving, you need to quadruple the recipe.  I prefer to make it fresh every time I heat up the oatmeal bake, but if you're more successful being totally prepped, you should just plan on making enough for each serving of oatmeal bake. I feel like this is an amazing recipe, so I hope you enjoy it as much as I do!

Maria

Healthy Turkey Meatballs

I'm not going to lie, the part of me that's Italian feels a little guilty about taking the meatball and turning it clean, but I got this recipe from when I did 21-Day Fix Extreme, and they are honestly very good.  This is a great way to substitute bread crumbs with oatmeal, and red meat for ground turkey.  Just remember that meatballs do not make an entire meal, so pair it with some whole grain pasta, or some veggies, or both, but make sure you make it a meal! (And Dad, if you read this, don't be upset that I turned the meatball into a health food...please???)

Ingredients:

- 1 1/2 lbs. 93% lean ground turkey
- 1 tsp. Sea salt or Hymalayan salt
- 1 tsp. dry mustard
- 1 tsp. smoked paprika
- 1 large egg, lightly beaten
- 3/4 c. quick-cooking rolled oats
- 2 cloves garlic, finely chopped
- 12 fresh parsley sprigs, finely chopped
- 2 tbsp. tomato sauce, no sugar added







Directions:

1. Preheat oven to 400 degrees F.

2. Line large baking sheet with parchment paper, or lightly coat with non-stick spray.

3. Combine turkey, salt, mustard, smoke paprika, egg, oats, garlic, parsley and tomato sauce in a large bowl, and mix well.  (I used a Kitchen Aid mixer, but you can mix by hand.)

4. Roll mixture into 30 1-inch meatballs.  Place on prepared baking sheet.

5. Bake for 15-20 minutes, or until no longer pink in the middle.

Makes 6 servings, 5 meatballs each.

The great part about these meatballs is that you can freeze them, and then defrost and reheat them whenever you want, so you're not committed to eating meatballs three days in a row.  Just remember that if you're pairing these with pasta, you should really only be eating about three servings of carbs per day, around 1/2 cup serving, so don't throw them on top of half a box of pasta and think you're eating healthy.  Portion control, and meal planning are the key to success, so make sure you're aware of what you're putting in your mouth, and also try to get your carbs in early in your day so you have time to burn them.

If you have any questions or comments please contact me at:

www.beachbodycoach.com/mlbarclay
or
mariassuperfittraining@gmail.com

EAT CLEAN. TRAIN MEAN.

Maria