Go-to Egg Dish

I have posted my egg dish recipe before and will continue to do so as every time I make it it’s always a hit. 
The best part about this dish….it’s loaded with lean meat, healthy veggies, and easy to make. 

Turkey & Veggie Egg Dish
Ingredients:
4-5 whole wheat bread slices, cubed
1 bag of 2% cheddar cheese
1 lb ground turkey breast
1 T Penzeys Spice’s Breakfast Sausage seasoning
1 bell pepper, chopped
handful of mushrooms
couple handfuls of spinach (I made it for my sister’s shower with kale from my brother’s garden)
half a handful of broccoli
(variety of veggies is optional, remember…..more veggies = the more liquid in the dish = longer cooking time….so this is the only time I will say don’t over do it)
12 omega 3 eggs
4 C skim milk
2 tsp dry mustard
Instructions:
Season turkey breast with breakfast sausage seasoning and brown in pan.
While turkey is cooking, layer whole wheat bread cubes in greased 9X13 baking dish. Layer cheese over bread and chopped veggies over cheese. Add cooked turkey to dish, spread evenly over top. Whisk together eggs and milk, add 2 tsp dry mustard. Pour into baking dish. Place foil over top and let sit overnight. Bake at 350F for about 1 hour and 15 minutes.  If middle is not set reduce heat to 325F and continue to cook for 15-30 minutes more. Let stand for a few minutes before serving as it continues to solidify. 

Happy 4th of July! 

Until next time…
look good, feel good, do good
Sara B.

Sun-Dried Tomato & Red Pepper Chicken Penne

Sun-Dried Tomato & Red Pepper Chicken Penne

from Clean Eating Magazine

With a recipe title like that how can you not be drooling and licking your chops. The cold pasta salad which I decided to make hot was delish and worth a try.

Ingredients:

2-5 oz boneless skinless chicken breasts

1 tsp olive oil

2 tsp dried herbs of sort, come on…get creative

1 tsp fresh ground black pepper

1 1/2 C uncooked whole wheat penne pasta

1 yellow bell pepper, diced (good to purchase organic)

2 T finely chopped fresh basil

Red Pepper Sauce

1 red bell pepper, coarsely chopped

1/2 cup sun dried tomatoes, coarsely chopped

2 tomatoes. coarsely chopped

1/4 unsalted raw cashews

1/4 whole fresh basil leaves

1 clove garlic

1 shallot, halved

fresh ground pepper, to taste

Instructions:

Preheat grill to medium -high. Diagonally score (1/4inch deep) chicken breasts and rub with a thin coating of oil, dry rub and black pepper, dividing evenly. Grill chicken for about 7 minutes per side until juices run clear when pierced with a fork (or, roast in oven for about 20 minutes.) set aside until cool enough to handle, about 10 minutes, then chop. Meanwhile, prepare pasta according to package directions. Rinse in cold water to remove sticky starches; drain well and set aside. Prepare red pepper sauce: In a blender or a food processor, add all sauce ingredients; blend until very smooth. In a large bowl, toss pasta with 1 to 1 1/2 cups red pepper sauce, yellow pepper, chicken and basil.
Until next time…

look good, feel good, do good

Quinoa-Stuffed Peppers

Quinoa-Stuffed Peppers
from Clean Eating Magazine
Ingredients for Stuffed Peppers:
2 ORGANIC bell peppers (any color), halved and seeded, stems intact
1/2 C uncooked quinoa
1/2 C chicken broth (I think I used about a cup)
7 oz diced tomatoes (you may notice I have no red in mine…I did not have canned tomatoes on hand)
5 oz spinach or kale (I used kaled and of course, I used more than this…probably a cup or two shredded)
1 T pine nuts
Pesto:
I cheated and used store bought, but if you choose to make your own…
2 cups basil or spinach
1/2 clove garlic
1 1/2 T Parmesan cheese (fresh is best)
1 T pine nuts
1 1/2 T extra virgin olive oil
1/8 tsp sea salt
1 pinch fresh ground black pepper
Instructions:
Prepare peppers: preheat broiled to high. Place bell peppers, skin side up on a baking sheet lined with aluminum foil. Broil until bell peppers start to soften, about 10 minutes. Keep a close eye so you don’t burn!
Meanwhile, combine quinoa, broth, and tomatoes in medium pot. Bring to boil on high heat,then reduce heat to low and simmer for 10-12 minutes, until liquid is absorbed. Add handfuls of spinach to quinoa mixture and stir to combine. Fill bell pepper halves with quinoa-spinach mixture, divide evenly. (before filling, I combined the pesto and quinoa so it was dispersed evenly…you can choose to do this or serve pesto on side)
Prepare pesto:
Add basil, garlic, cheese, pine nuts, oil, salt, and pepper to a food processor and pulse until finely chopped. Add 2-3T water as needed to thin pesto. Top stuffed peppers with pesto (again, see thoughts above).
Nutrients for 2 peppers:
388calories, 18gfat, 43gcarbs, 9gfiber, 14gprotein

Until next time…
look good, feel good, do good

Gazpacho Soup

What is gazpacho you ask? Well let me tell you…. gazpacho is the PERFECT summer soup served chilled with in season fresh veggies and spices.

This recipe is compliments of my good pal Leigh. She and I both ran track and graduated in dietetics from ISU. She now works as a dietitian at the KU Integrated Med Center.
Each week she does a cooking class and I was lucky enough to sit in on last nights where she dished up this refreshing soup from the cookbook Simply in Season.

Gazpacho Soup
described as being the perfect balance of sweet, spicy, and cool
Ingredients:
4 C tomato, chopped – load up on your cancer fighting antioxidant, lycopene
be sure to purchase local tomatoes, can use heirlooms in recipe as well
2 C vegetable broth
1 C cucumber, diced – get you healthy glowing skin from chomping of these
1 C green or red bell pepper, diced – Vitamin C and A reduces damage to your cells caused by free radicals. This damage can lead to atherosclerosis and heart disease.
1 C celery, chopped
1/2 yellow or red onion, diced – onions offer a blood sugar-lowering effect
2 T honey or agave nectar
1 T lemon juice
1 tsp sea salt
several dashes on Worcestershire sauce
10-12 drops of Tabasco pepper sauce
6 ice cubes
1 avocado, sliced (this is an optional, but highly recommended garnish)
optional: chopped green onions or chives to garnish
Instructions:
In large mixing bowl or soup pot mix together ingredients, let stand for 30 minutes to let flavors mingle.
Optional: puree half of the ingredients in a food processor and leave half chopped or diced for a thicker broth base.

Until next time…
look good, feel good, do good
www.davissportsnutrition.com