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Swedish Meatballs

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Swedish Meatballs

Course Dinner
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 people
Calories 268kcal

Ingredients

  • 2 teaspoons olive oil
  • 1 yellow onion minced
  • 1 teaspoon garlic minced
  • 1/4 cup fresh parsley chopped
  • 1 1/2 pounds 92% lean ground beef
  • 1 large egg
  • 1/4 cup Italian seasoned breadcrumbs
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon allspice
  • 3 cups low-sodium beef broth
  • 4 ounces 1⁄3 less fat cream cheese softened to room temperature

Instructions

  • Heat olive oil in a large skillet. Add onion and garlic and sauté for 4-5 minutes, or until onion is tender. Add parsley and cook an additional 2-3 minutes then remove skillet from heat and set aside.
  • In a large mixing bowl, combine ground beef, egg, breadcrumbs, salt, pepper and allspice. Add onion mixture and mix to combine. Form into 24 equal sized meatballs (approx. 37 grams each).
  • Add beef broth into the same skillet and bring to a boil, then reduce heat to medium-low and place meatballs in the skillet. Cover and cook for 20 minutes, or until meatballs are cooked through.
  • Use a slotted spoon to remove meatballs from the skillet and set aside on a serving dish. Add softened cream cheese to the skillet and whisk into broth until smooth. Add meatballs back to the skillet and let simmer until sauce has thickened.

Notes

1 serving: 4 meatballs
MFP: MFF Swedish Meatballs
May 2021

Nutrition

Serving: 11.2ounces | Calories: 268kcal | Carbohydrates: 6.6g | Protein: 25.3g | Fat: 15.6g
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Chocolate Peanut Butter Chip Cookies

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Chocolate Peanut Butter Chip Cookies

Course Dessert
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 24 cookies
Calories 166kcal

Ingredients

  • 1 1/4 cups unsweetened applesauce
  • 1 cup Truvia Baking Blend
  • 2 teaspoons vanilla extract
  • 1 egg
  • 1 (14 ounce) box Dark Chocolate Kodiak Power Cakes Mix
  • 2 (25 gram) scoops chocolate protein powder
  • 1 cup Reese’s Peanut Butter Chips

Instructions

  • Preheat oven to 375 degrees F.
  • In a large mixing bowl or stand mixer, add applesauce, Truvia, vanilla and egg and mix until combined. Add Kodiak Cakes and protein powder; mix until fully incorporated. Fold in peanut butter chips.
  • Line a baking sheet with parchment paper or spray with nonstick cooking spray. Drop dough, two inches apart, onto prepared baking sheet using a cookie scoop.
  • Bake for 8-10 minutes, or until set.

Notes

1 serving: 1 cookie
MFP: MFF Chocolate Peanut Butter Chip Cookies
October 2020

Nutrition

Calories: 166kcal | Carbohydrates: 27.2g | Protein: 9.8g | Fat: 4.9g
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Apple Crisp

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Apple Crisp

Course Dessert
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 6 people
Calories 249kcal

Ingredients

  • 1 1/2 pounds honey crisp apples diced
  • 1 Tablespoon butter melted
  • 1/4 cup pure maple syrup
  • 1 Tablespoon vanilla extract
  • 1 (25 gram) scoop vanilla protein powder
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg

Topping:

  • 1 cup old fashioned oats
  • 1 (25 gram) scoop vanilla protein powder
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 2 Tablespoons butter melted
  • 1 Tablespoon pure maple syrup
  • 1 egg white

Instructions

  • Preheat oven to 350 degrees F. Spray an 8×8- inch baking dish with nonstick cooking spray; set aside.
  • In a large mixing bowl, combine diced apples, melted butter, maple syrup, vanilla extract, protein powder, cinnamon and nutmeg. Spread mixture in an even layer in the bottom of prepared pan.
  • Combine all topping ingredients and sprinkle on top.
  • Cover pan with aluminum foil and bake for 20 minutes. Remove foil and bake an additional 20 minutes, or until golden brown on top. Remove from oven and let cool for 5 minutes before serving.

Notes

MFP: MFF Apple Crisp
July 2021

Nutrition

Serving: 5.3ounces | Calories: 249kcal | Carbohydrates: 38.4g | Protein: 9g | Fat: 6.6g
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Cheesy Garlic Asparagus

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Cheesy Garlic Asparagus

Course Side Dish
Prep Time 5 minutes
Cook Time 18 minutes
Total Time 23 minutes
Servings 6 people
Calories 113kcal

Ingredients

  • 1 pound asparagus white ends removed
  • 1 Tablespoon olive oil
  • 2 teaspoons garlic minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 ounces shredded mozzarella cheese

Instructions

  • Preheat oven to 425 degrees F. Spray a large baking sheet with nonstick cooking spray; set aside.
  • Arrange asparagus in an even layer on baking sheet. In a small bowl, mix together olive oil, garlic, salt and pepper then drizzle over asparagus and toss to evenly coat.
  • Bake for 15 minutes, remove from the oven and top with shredded mozzarella.
  • Return to the oven and broil on high for an additional 3-4 minutes, or until cheese is melted and begins to turn golden brown.

Notes

MFP: MFF Cheesy Garlic Asparagus
July 2021

Nutrition

Serving: 2.3ounces | Calories: 113kcal | Carbohydrates: 4.1g | Protein: 7.6g | Fat: 7.3g
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Baked Sweet & Sour Pork

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Baked Sweet & Sour Pork

Course Dinner
Prep Time 25 minutes
Cook Time 1 hour
Total Time 1 hour 25 minutes
Servings 6 people
Calories 462kcal

Ingredients

Pork:

  • 2 eggs
  • 1 1/4 cups Kodiak Cakes Buttermilk Power Cakes
  • 2 teaspoons garlic powder
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • 2 pounds boneless pork tenderloin cut into bite- sized pieces
  • 1 yellow onion cut into bite-sized pieces
  • 1 red bell pepper cut into bite-sized pieces
  • 1 green bell pepper cut into bite-sized pieces
  • 6 ounces pineapple chunks

Sauce:

  • 1/2 cup pineapple juice
  • 1/2 cup apple cider vinegar
  • 1/2 cup ketchup
  • 2/3 cup brown sugar
  • 2 Tablespoons low-sodium soy sauce
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon sesame oil
  • 2 Tablespoons water
  • 2 Tablespoons cornstarch

Instructions

  • Preheat oven to 325 degrees F. Spray a large baking sheet with nonstick cooking spray; set aside.
  • Whisk eggs together in a small bowl; set aside. In a separate bowl, combine Kodiak Cakes, garlic powder, salt and pepper; set aside.
  • Dip pork pieces into egg mixture, then Kodiak Cakes mixture until completely coated then place on prepared baking sheet. Continue until all pork is coated then spray generously with nonstick cooking spray. Spread onion, red bell pepper, green bell pepper and pineapple in the pan with the pork. Bake, uncovered, for 1 hour or until cooked through.
  • Meanwhile, add pineapple juice, apple cider vinegar, ketchup, brown sugar, soy sauce, Worcestershire sauce and sesame oil to a saucepan over medium-high heat and whisk until combined. In a small bowl, whisk together water and cornstarch then whisk into saucepan. Bring sauce to a boil, then reduce heat to low and let simmer until sauce has thickened then remove from heat.
  • Pour sauce over pork after cooked, toss to coat evenly and serve.

Notes

MFP: MFF Baked Sweet and Sour Pork
May 2021

Nutrition

Serving: 10.1ounces | Calories: 462kcal | Carbohydrates: 56.1g | Protein: 42.7g | Fat: 7.4g
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Macaroni & Cheese

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Macaroni & Cheese

Course Dinner
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 8 people
Calories 385kcal

Ingredients

  • 1 (16 ounce) package elbow macaroni
  • 3 Tablespoons unsalted butter
  • 1/4 cup all-purpose flour
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon ground mustard
  • 1 teaspoon Worcestershire sauce
  • 2 cups low-sodium chicken broth
  • 2 cups low-fat 1% milk
  • 2 cups reduced-fat shredded cheddar cheese
  • 1/2 cup shredded parmesan cheese

Instructions

  • Cook macaroni according to package directions; drain and set aside.
  • While macaroni is cooking, melt butter in a large skillet over medium-high heat. Whisk in flour, salt, pepper, ground mustard and Worcestershire sauce. Cook, stirring constantly, until mixture is smooth and bubbling around the edges of the pan.
  • Whisk in chicken broth and milk then cook, stirring constantly, until boiling. Let boil for 1 minute, then remove skillet from heat.
  • Add cheddar and parmesan cheese and stir until melted. Gently stir macaroni into cheese sauce and serve.

Notes

MFP: MFF Macaroni and Cheese
May 2021

Nutrition

Serving: 9.1ounces | Calories: 385kcal | Carbohydrates: 49g | Protein: 18.3g | Fat: 12.9g
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Baked Crab Wontons

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Baked Crab Wontons

Course Side Dish
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 24 wontons
Calories 50kcal

Ingredients

  • 1 teaspoon garlic minced
  • 1 (8 ounce package) Neufchatel cheese softened to room temperature
  • 1 (6 ounce) can crab meat drained
  • 2 green onions thinly sliced
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon low-sodium soy sauce
  • 24 wonton wrappers
  • 1 egg beaten

Instructions

  • Preheat oven to 400 degrees F.
  • In a large mixing bowl, combine garlic, cheese, crab meat, green onion, Worcestershire sauce and soy sauce.
  • Place one teaspoon of crab mixture in the center of each wonton wrapper. Dip your finger into the beaten egg and lightly coat the outer edges of the wonton wrapper. Bring all the corners of the wonton together in the center and pinch the center and sides together.
  • Place folded wontons on a baking sheet sprayed with nonstick cooking spray. Lightly spray the tops of the wontons with cooking spray.
  • Bake for 10-12 minutes, or until tops are golden brown.

Notes

Serving: 1 wonton
MFP: Baked Crab Wontons
January 2021

Nutrition

Calories: 50kcal | Carbohydrates: 4.2g | Protein: 3.2g | Fat: 2.2g
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Honey Glazed Carrots

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Honey Glazed Carrots

Course Side Dish
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6 people
Calories 180kcal

Ingredients

  • 2 pounds baby carrots
  • 2 Tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 Tablespoons butter
  • 1 teaspoon garlic minced
  • 1/4 cup honey
  • 1 teaspoon fresh parsley chopped

Instructions

  • Preheat oven to 425 degrees F. Spray a large baking sheet with nonstick cooking spray or line with parchment paper.
  • Toss carrots in oil, season with salt and pepper and spread in an even layer on prepared pan. Bake for 25- 30 minutes, or until fork tender.
  • Melt butter in a saucepan over medium-high heat. Add garlic and sauté for 1 minute. Add honey and stir continuously until boiling.
  • Remove from heat and pour glaze over carrots; toss to coat. Garnish with parsley before serving.

Notes

MFP: MFF Honey Glazed Carrots
January 2021

Nutrition

Serving: 4.83ounces | Calories: 180kcal | Carbohydrates: 26.2g | Protein: 1.9g | Fat: 8.5g
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Turkey Steak

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Turkey Steak

Course Dinner
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6 people
Calories 349kcal

Ingredients

  • 2 Tablespoons olive oil
  • 2 pounds lean ground turkey
  • 2 cups plain panko breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup nonfat plain Greek yogurt
  • 1 teaspoon salt
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder

Instructions

  • Heat olive oil in a large skillet over medium- high heat.
  • In a large mixing bowl, combine all remaining ingredients.
  • Divide mixture into 6 equal pieces. Form meat into square patties, approximately 1⁄2 inch in thickness.
  • Cook patties in skillet, flipping once, until cooked through and the internal temperature reaches 165 degrees F.

Notes

Serving is 1 steak
MFP: MFF Turkey Steak
January 2021

Nutrition

Calories: 349kcal | Carbohydrates: 18.5g | Protein: 29.6g | Fat: 16.5g
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Oatmeal Chocolate Chip Bars

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Oatmeal Chocolate Chip Bars

Course Dessert
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 9 bars
Calories 229kcal

Ingredients

  • 1 1/2 cups Kodiak Cakes Buttermilk Power Cakes Mix
  • 1 1/2 cups old fashioned oats
  • 1/2 cup Truvia Brown Sugar Blend
  • 2 scoops vanilla protein powder
  • 2 scoops Vital Proteins Unflavored Collagen Peptides
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1/2 cup unsweetened applesauce
  • 1/3 cup nonfat plain Greek yogurt
  • 1/4 cup Enjoy Life Mini Dark Chocolate Chips

Instructions

  • Preheat oven to 350 degrees F. Line a 9×9- inch baking dish with parchment paper; set aside.
  • In a large mixing bowl, combine Kodiak Cakes, oats, Truvia, protein powder, collagen, baking soda and salt.
  • Add vanilla extract, eggs, applesauce and yogurt; mix until well combined. Fold in chocolate chips. Press batter into prepared pan.
  • Bake for 25-30 minutes, or until golden brown. Let cool, remove from pan using parchment paper and cut into bars.

Notes

MFP: MFF Oatmeal Chocolate Chip Bars
November 2020

Nutrition

Calories: 229kcal | Carbohydrates: 35.4g | Protein: 15.7g | Fat: 4.8g