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INGREDIENTS
½ medium onion, chopped 4 cloves garlic, minced 1 pound lean ground turkey (or other lean meat or meat substitute of choice) ½ teaspoon kosher salt ½ teaspoon red pepper flakes (more if you really like to spice things up!) 1 Tablespoon basil ½ Tablespoon oregano 28 ounce can diced tomatoes, no salt added 1 Tablespoon balsamic vinegar 12 ounces whole grain pasta Nonstick cooking spray Optional toppings: fresh Parmesan cheese, fresh basil leaves, fresh parsley PREPARATION Place a large sauté pan over medium heat. Spray with nonstick cooking spray. Add onions and garlic and sauté for 5–6 minutes, until onions start to brown. Add turkey and sauté for about 4–5 minutes, until the turkey begins to brown, stirring frequently to break turkey meat apart. Lower heat to medium-low. Add salt, red pepper flakes, basil, oregano, and tomatoes (with liquid). Stir well and heat another 5–6 minutes, until warm. Reduce heat to low and stir in balsamic vinegar. Prepare pasta according to package directions (make sure to just use 12 ounces for this dish). Place pasta in a large serving bowl, mix in 3/4 of turkey sauce. Top with remaining turkey sauce and optional toppings. Makes 4–5 servings.
INGREDIENTS
2 cups egg whites or egg substitute 4 cloves garlic, minced 1 cup onion, chopped (tip: caramelize a whole bunch for another dish) 1 bell pepper, chopped 1 cup cooked crumbled chicken or veggie sausage 1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes) 1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted) 2 cups egg whites or egg substitute pinch of chili flakes, kosher salt, and freshly ground black pepper Nonstick olive oil cooking spray or olive oil spritz PREPARATION Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray. Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta). Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture. Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving. Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.
INGREDIENTS 1 1/2 cups Old Fashioned Rolled Oats 2 cups almond milk (or desired milk: cow, cashew, or coconut milk) 1/2 teaspoon vanilla extract 3 Tablespoons chia seeds Optional toppings (ANY combination):
PREPARATION In a medium bowl, combine oats, milk, vanilla and chia seeds. Pour oat mixture into 6 small storage containers and cover with a lid. Place in fridge overnight. Remove lid and heat each serving for 1–1 1/2 minutes in the microwave, stirring halfway and adding more time as needed. Top with your favorite combinations, stir and enjoy! Makes 6 servings. *Just want one serving? Go with 1/6 of all listed ingredients! |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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