Sweet Potato and Sausage Egg Casserole

I love casseroles. This casserole is healthy, high in protein and low carb. This casserole can be paleo friendly, if you nix the cheese.

Ingredients:

1lb – turkey breakfast sausage (I used Honeysuckle brand)

1 – large sweet potato (or 2 small)

1/2 – onion, chopped

1/2 – mushrooms, chopped

3 – eggs

6 – egg whites

1/2 cup – almond milk (any kind will work)

1/2 cup – 2% cheddar cheese, shredded

Directions:

Preheat oven to 400 degrees. Chop sweet potato into small pieces and bake on a greased baking sheet for 20-25 minutes, or until soft. Cook turkey sausage on medium heat until no longer pink. Add mushrooms and onions to sausage mix and cook until soft. Whisk eggs, egg whites and milk together. Grease a 8×8 casserole dish. Place cooked sweet potato at the bottom of the casserole dish. Add turkey sausage mixture on top. Sprinkle shredded cheese on top of sausage. Pour egg/milk mixture on top of everything. Bake in oven at 375 degrees for 40-45 minutes, or until eggs are set.

Optional: If you want to add more cheese on top, remove with 10 minutes left to bake and add cheese on top. Bring heat up to broil and bake until cheese starts to brown.

One serving is 300 calories, 22 grams of protein, and 10 carbs. One serving equals 1/4 recipe.

 

 

 

Verde Chicken Cauliflower Casserole

I have a healthy, clean, low-carb, high-protein and paleo friendly recipe to share.

 

Ingredients:

2 raw or frozen chicken breasts

1/2 onion chopped

1 Jar of Green Salsa Verde (I use Archer Farms from Target)

1 small head of cauliflower

1 tsp of garlic powder

4 eggs, whisked

salt and pepper for taste

Optional: 1-2 cups of shredded cheese (non paleo)

Directions:

Place chicken and half of the jar of salsa verde into the crockpot and cook on high for 2 hours or until cooked through. Shred chicken and place back in crockpot with chopped onion. Use a food processor to chop the cauliflower florets until you get a cauliflower rice consistency. Add the cauliflower to the chicken and mix in the rest of the jar of salsa verde. Whisk the eggs in a bowl and add garlic powder and salt and pepper. Add the egg mix to the chicken/cauliflower and stir all together. Add mix to a greased 8×8 dish casserole dish and bake for 45 minutes at 375 degrees.  (Optional: add shredded cheese to the mix before baking if you want a cheesy chicken cauliflower casserole)

This dish has 250 calories and 35 grams of protein per serving. Each serving size is 1/4 of the dish.

Clean Eating Chicken Fingers

I have a health recipe to share today that is considered “clean eating,” which means all natural ingredients or close to it.

You only need three ingredients to make these chicken fingers.

– 2 raw chicken breasts

– 1 cup of almonds

– olive oil (I used olive oil mist spray)

Directions: You will want to preheat your oven to 400 degrees. In a food processor, chop or grind the almonds into small fine crumbs and place in a shallow dish. Cut the chicken breasts into small strips. Spray a baking sheet with non-stick spray. Rub or spray olive oil on to the chicken breasts. You may want to sprinkle salt and pepper to both sides of the chicken. Transfer the chicken to the shallow dish, one at a time until the chicken is fully coated. Place on the baking sheet and bake for 20-25 minutes until the chicken is cooked through. Tip: I placed the chicken on a cooling rack on top of the baking sheet before baking in the oven which allowed the bottom of the chicken to get nice and crisp, not soggy.

I paired my chicken fingers with baked sweet potato fries. I forgot to take a picture until after all was consumed so you only get a picture of the left overs…I’ll eventually learn how this whole taking pictures before you devour works. Enjoy!

My Favorite Breakfast Smoothie

I have been on a smoothie kick lately, especially after my morning workout. This smoothie consists of fruit, vegetables and protein that keeps me full all morning. Don’t let the green freak you out!

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Green Protein Smoothie

– frozen banana

– 1 scoop of chocolate peanut butter protein powder (or vanilla works too)

– 1 Tbsp of PB2 (peanut powder)

– 1 cup of ice

– 1 handful of spinach

– almond milk, enough to get things moving (any kind of milk would work)

Put all ingredients in a blender and mix.

Note: PB2 is found in the health section of most grocery stores. It helps to cut up the banana into slices before freezing.

Avocado Chicken Salad

I have a delicious new recipe to share that is classified as “clean eating.” With only a few ingredients, this recipe is easy to make.

Mix together a mashed avocado, lime juice, chopped onion and garlic salt. Once well combined, mix in shredded cooked chicken until well blended. Easy as that. If I had any cilantro on hand, I would mix in chopped cilantro too. I served mine on thin rice cakes.

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 Avocado Chicken Salad

1 – avocado, mashed

1 cup – cooked shredded chicken

juice from 1/2 of a lime

1/2 –  small onion, chopped

1 tsp – garlic salt

1/4 cup – chopped cilantro (optional)

Directions: Mix avocado, lime juice, onion, garlic salt, cilantro until well blended. Add shredded chicken and mix until combined. Serve on toast, rice cakes, tortilla wraps, crackers, tortilla chips, you name it!

Coconut Oat Date Balls

If you have ever looked at the ingredients for any kind of larabar, they always include dates. I have always wanted to create my own kind of larabar. I have been meaning to buy dates at the grocery store for months, except… I  tend to leave the store and completely forgot to buy dates.  It wasn’t until I actually wrote out a grocery list, when I remembered the dates, which led to me to today’s post… Coconut Oat Date Balls!

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Coconut Oat Date Balls

1 cup – Oats

2 Tbsp – Flaxseed

6 – Dates (pits removed)

1/4 cup – Water

2 Tbsp – PB2 powered peanut flour

1 Tbsp – Vanilla extract

1/4 cup – Coconut chips

Directions: Grind oats and flaxseed in a food processor for a few pulses. Add dates, water, PB2, and vanilla extract. Pulse together until a sticky mixture is formed. Add in coconut chips and mix until well combined. Form into small “golf ball” sized balls. Enjoy!

Each ball is around 50 calories.