HEALTHY HEARTY COOKBOOK
[Document Subtitle]
Charisma Mae Ayson
LUNCH
MAHI MAHI CAKES
Ingredients: 2 fillets of Mahi Mahi (6-8oz each) 6 Ancient Grain Crackers crushed finely. I purchased these crackers from Costco, but you can substitute a whole grain cracker as well. 1 tbsp. Old Bay Seasoning tbsp 1 tsp. Garlic Powder 1 tsp. Paprika Lemon zest Juice of half a lemon tbsp. dill 1 egg 1 tbsp. olive oil 1 tbsp. coconut oil A dash of salt and pepper for taste Directions: Lightly season fish with salt and pepper. Heat George Foreman Grill on med/high heat and spray with a coconut oil. Cook fillets with closed lid 3-4 minutes or until fish is done. Remove from heat and place in large bowl to cool 15 minutes. With fork separate and flake fish. Add remaining ingredients except coconut oil and mix. Form 2-3oz size cakes with hand. In non-stick pan, heat coconut oil med/high heat. Cook cakes 2-3 minutes on each side or until golden brown.
TURKEY CHICKEN MEATBALLS
Ingredients: 1 pound lean ground turkey, 2 links of Italian chicken sausage 1 tablespoon minced garlic cup chopped onions 1 egg cup Parmesan 1-teaspoon salt 1-teaspoon pepper 1 tbsp. chopped parsley 1.5 tbsp. coconut oil Directions: Remove skin casing from chicken sausage and mix with turkey, garlic, onions, egg, Parmesan, parsley, salt and pepper. Roll 2oz meatballs. Heat coconut oil to medium high heat. Cook meatballs on both sides on medium high heat 2 mins, then reduce to medium low heat and cover with lid for additional 3-4 minutes on each side or until fully cooked. Great and healthy alternative for your spaghetti and meatballs. 5
GRILLED CAHUN LIME MAHI MAHI
Ingredients: 12oz of Mahi Mahi 1/2 tbsp. Cajun spice seasoning 1 tsp. garlic powder 1 tsp. paprika 1 tbsp. coconut oil Juice of half a lime Directions: Slice Mahi Mahi in 1-inch cubes. Add cubes to bowl with remaining ingredients mixing evenly. Skewer 3-4 pieces and place on George Foreman Grill on medium high heat and close lid. Cook time should be between 3-4 minutes. Top with Mango Avocado Salsa (recipe under my appetizer option)
GRILLED FAJITA WRAP WITH GRILLED AVOCADO
Nutrition: 1 Whole Fajita
280 Calories, 5 g Fat, 29 g Carbs, 14 g Fiber, 34 g Protein
Ingredients:
1 Whole Grain Tortilla (Smart & Delicious - High Fiber) 1 Cup Frozen Peppers & Onion Mix 1/4 Cup Skim Mozzarella Cheese 1 Tsp Sweet Red Chili Sauce Black Pepper 3 Ounces Boneless Skinned Chicken
DIRECTIONS:
Cook up the chicken, onions, pepper and chili sauce together in a non-stick frying pan. Once the chicken is fully cook and the vegetables are sauteed, add them to a tortilla. Top the chicken with cheese and a sprinkle of pepper. Close up the tortilla and add to an indoor grill. Cook for about three minutes at 425 degrees. I added avocado to the grill along with it. For additional toppings, I used plain Greek yogurt, lettuce and salsa.
STRAWBERIES AND CREAM SANDWICH
Nutrition: 110 Calories, 1g Fat, 20g Carbs, 7g Protein, 2g Fiber 6g Sugar Ingredients: 1 Tbsp Fat Free Cream Cheese (You could use regular) 2 Slices Whole Grain 40 Calorie Bread 1/4 Packet Truvia (Any sugar substitute will work) You can also use real sugar if youd prefer. 4 Large Strawberries. Sliced.
Directions:
Combine cream cheese and Truvia together. Spread cream cheese onto both slices of bread. Place strawberry slices on top of bread. Slice bread into triangles.
HEALTHY EGG SALAD
Serving 1/4 Cup: 28 Calories , 1.2g Fat, 1.8g Carbs, 3g Protein (not including tortilla)
Ingredients:
1 Medium Hard Boiled Egg Chopped 2 Tbsp Chopped Dill Pickle 2 Tbsp Chopped Red Onion 1/3 Cup Cabbage 1/4 Cup Plain Greek Yogurt (Chobani) 1/2 Tsp Paprika 1/2 Tsp Black Pepper 1 Tsp Yellow or Dijon Mustard 4 Blue Corn Tortillas (Any kind works :)
Directions:
Add onion & cabbage to bowl with: yogurt, pepper, mustard and paprika. Next, add egg. After egg is mixed in add chopped pickles. Top each tortilla with 1/4 of egg salad & 1/2 Tbsp of crumbled Feta.
SWEET TURKEY SALAD
Nutrition: 56 Calories, 0.6g Fat, 5g Carbs, 1g Fiber, 3.5g Sugar 6g Protein Ingredients: 1/2 Cup Shredded Turkey 4 Large Red Seedless Grapes 2 Tbsp Red Apples Diced 1 Tbsp Chickpeas 2 Tbsp Honey Greek Yogurt (Chobani) 1/2 Tsp Allspice
Directions: Mix the allspice and Greek yogurt together. In a mixing bowl combine: chickpeas, turkey and Greek yogurt mixture. Next, mix in grapes and apples. The grapes will give the turkey a moist flavor, and take away the dryness of leftover turkey. Next, top your choice of bread with 1/4 of the salad. (Ill post the zucchini bread recipe asap) This recipe makes 4 servings.
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