Posted on Leave a comment

Oatmeal Chocolate Chip Bars

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

Nutrition

Calories: 229kcal | Carbohydrates: 35.4g | Protein: 15.7g | Fat: 4.8g
Posted on Leave a comment

Egg White Bacon & Cheddar Cups

Egg White Bacon & Cheddar Cups

Course Breakfast
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 12
Calories 85kcal

Ingredients

  • 10 slices Hormel Natural Choice Fully Cooked Bacon diced
  • 2 Tablespoons diced chives
  • 1 cup reduced-fat shredded cheddar cheese
  • 3 cups liquid egg whites
  • salt and pepper to taste

Instructions

  • Preheat oven to 350 degrees F.
  • Spray a muffin tin with nonstick cooking spray and divide bacon, chives and cheddar cheese evenly between the muffin cups.
  • Pour 1/4 cup egg whites into each muffin cup.
  • Season with salt and pepper, to taste.
  • Bake for 20-25 minutes, or until lightly golden brown on top.

Notes

MFP: MFF Egg White Bacon and Cheddar Cups

Nutrition

Serving: 2.1ounces | Calories: 85kcal | Carbohydrates: 0.7g | Protein: 11.9g | Fat: 3.8g
Posted on Leave a comment

Chocolate Peanut Butter Overnight Oats

Chocolate Peanut Butter Overnight Oats

Course Breakfast
Prep Time 2 hours
Servings 1 person
Calories 422kcal

Ingredients

  • 1/2 cup old fashioned oats
  • 2 Tablespoons PB2 Powdered Peanut Butter
  • 1 scoop whey chocolate protein powder
  • 1/2 Tablespoon unsweetened cocoa powder
  • 1 Tablespoon pure maple syrup
  • 1/8 teaspoon salt
  • 3/4 cup unsweetened vanilla almond milk

Instructions

  • Place all ingredients into a bowl or glass container and mix until combined.
  • Cover with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight.

Notes

MFP: MFF Chocolate Peanut Butter Overnight Oats

Nutrition

Calories: 422kcal | Carbohydrates: 53.8g | Protein: 34.3g | Fat: 7.7g
Posted on Leave a comment

Sticky Protein Chex Mix

Sticky Protein Chex Mix

Course Snack
Prep Time 20 minutes
Total Time 20 minutes
Servings 14
Calories 332kcal

Ingredients

  • 6 cups Rice Chex Cereal
  • 3 cups Special K Protein Cinnamon and Brown Sugar Crunch Cereal
  • 1 cup slivered almonds
  • 1 cup unsweetened coconut flakes
  • 1 cup honey
  • 3/4 cup Truvia Cane Sugar Blend
  • 1/2 cup unsalted butter
  • 1 teaspoon vanilla extract
  • 2 scoops vanilla protein powder

Instructions

  • Combine Chex, Special K, almonds and coconut in a large mixing bowl.
  • Add honey, Truvia and butter to a saucepan over medium high heat.
  • Bring to a boil and let boil for two minutes, stirring occasionally.
  • Remove from heat and whisk in protein powder and vanilla extract.
  • Pour over cereal mixture and toss to coat.
  • Spread on wax paper to set up and store in an airtight container at room temperature.

Notes

MFP: MFF Sticky Protein Chex Mix

Nutrition

Serving: 2.8ounces | Calories: 332kcal | Carbohydrates: 42.8g | Protein: 8g | Fat: 14.5g
Posted on Leave a comment

Cauliflower Fried Rice

Cauliflower Fried Rice

Course Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 6 people
Calories 122kcal

Ingredients

  • 2 Tablespoons sesame oil
  • 2 (12 ounce) bags frozen riced cauliflower
  • 1 cup frozen peas and carrots
  • 3 eggs beaten
  • 3 Tablespoons low-sodium soy sauce
  • 1/4 cup diced green onion

Instructions

  • Heat sesame oil in a large skillet over medium heat.
  • Add cauliflower and frozen vegetables and cook for 5 minutes or until heated through.
  • Push vegetables over to one side of the pan and pour eggs on the other side. Gently stir eggs until fully cooked then mix in with the vegetables.
  • Add soy sauce and green onion and mix until combined.

Notes

1 serving: 1/6 of recipe
MFP: MFF Cauliflower Fried Rice

Nutrition

Calories: 122kcal | Carbohydrates: 8.9g | Protein: 6.5g | Fat: 7.5g
Posted on Leave a comment

Turkey Steak

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

Nutrition

Calories: 349kcal | Carbohydrates: 18.5g | Protein: 29.6g | Fat: 16.5g
Posted on Leave a comment

Honey Glazed Carrots

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 minced garlic
  • 1/4 cup honey
  • 1 teaspoon chopped fresh parsley

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

Nutrition

Serving: 4.83ounces | Calories: 180kcal | Carbohydrates: 26.2g | Protein: 1.9g | Fat: 8.5g
Posted on Leave a comment

Baked Crab Wontons

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 minced garlic
  • 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

Nutrition

Calories: 50kcal | Carbohydrates: 4.2g | Protein: 3.2g | Fat: 2.2g
Posted on Leave a comment

Swedish Meatballs

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 minced garlic
  • 1/4 cup chopped fresh parsley
  • 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

Nutrition

Serving: 11.2ounces | Calories: 268kcal | Carbohydrates: 6.6g | Protein: 25.3g | Fat: 15.6g
Posted on Leave a comment

Cheesy Garlic Asparagus

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 minced garlic
  • 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

Nutrition

Serving: 2.3ounces | Calories: 113kcal | Carbohydrates: 4.1g | Protein: 7.6g | Fat: 7.3g