Super simple and done in under 30 minutes!
3 Turkey Sausage Links (I used Jenny-O Mild Italian Sausage) 2 Large Diced Tomato 3 Oz Diced Sweet Onion 1/2 Teaspoon of Minced Garlic 1 Medium Green Bell Pepper Sliced 3.5 Oz Frozen Broccoli Florets 2 Tablespoons Italian Seasoning Spray Olive Oil Salt to Taste About 600 Calories 61 Grams of Protein 27 Grams of Carbs 25 Grams of Fat 1. Grill sausage at 400 degrees for 8 Minutes, flipping over halfway through. 2. Heat skillet, lightly coated with olive oil spray. Add Garlic, Sweet Onion and Bell Pepper and cook until onion is browned and bell pepper is soft. Add Broccoli and let it cook through. 3. Add diced tomato and italian seasoning to skillet and stir. 4. Sliced sausage into 1/4"-1/2" sections and add to skillet. Stir and let simmer for a few more minutes. 5. Add salt to taste.
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Last Monday, I made Chicken Enchiladas with fresh foods and it turned out pretty well. I trimmed down on oils by using olive oil spray instead of tablespoons of olive oil and reduce the amount of cheese on top to reduce fat and, therefore, calories.
Macro Estimates: 708 Calories 85 Grams of Protein 68 Grams of Carbohydrates 14 Grams of Fat Enchilada Sauce For the Enchilada Sauce, I used this recipe. The only substitution I made was using fresh tomatoes instead of canned tomatoes. I used 250 Grams of Roma Tomatoes. The Chicken Filling 12 Ounce Chicken Breast 1/2 Green Bell Pepper 50 Grams Onion Diced 1/2 Teaspon Garlic 4 Small Maiz Tortillas 1/4 Teaspoon Cumin Olive Oil (Spray) Salt To Taste Pepper To Taste 1. Place Chicken Breast in bottom of large pot. Salt and pepper, then fill the pot with about 1" of water. Heat on stove top, covered, and bring water to a boil. Once water is boiling, turn heat down to simmer and leave covered for about 10-20 minutes. 2. Once Chicken is cooked through, remove from pot and shred. Pre-heat oven to 375 degrees. 3. Heat a skillet and lightly coat with spray olive oil. Add onion, garlic, cumin and salt. Cook for 1 minute and add green peppers until peppers soften. Add Chicken to the skillet and stir. 4. Layer bottom of a small baking dish with half of enchilada sauce. 5. Soften 4 tortillas by lightly coating in olive oil and heating in another skillet for 20-30 seconds each. 6. Dip tortillas in sauce on both sides and add chicken filling. Roll the tortilla, seam side down. Repeat with remaining tortillas. Top lightly with cheese of choice. 7. Bake in bottom of oven for 15-20 minutes. Let me know what you think in the comments below. Did you make any adjustments? I made this last Monday on my stream. Here's how I did it:
Ingredients: Olive Oil Spray Sea Salt 14 Ounces of Chicken Breast (Cut into Thin Slices) 3 Ounces of White Onion (Diced) 4 cups of Cauliflower 1.5 Tsp Minced Garlic 1/3 Cup of Low Sodium Soy Sauce 3/4 Cup of Water 2 Tbls of Cornstarch 1.5 Tbls of Granule Stevia 1 Tsp of Ginger 1/8 Tsp of Ground Red Pepper 573 Calories 84 grams Protein 20 grams Carbs 2 grams Fat Instructions: 1. Cut chicken into thin slices. Heat skillet and coat lightly with olive oil spray. Toss chicken breast with light salt and cook in pan for 6-8 Minutes. 2. Remove chicken from skillet. 3. Cook onion and garlic in the skillet for 1 minute and add cauliflower. Cover with the lid for 4 to 5 minutes. 4. In one bowl mix soy sauce, stevia, ginger and red pepper. 5. In a second bowl mix cornstarch and water. 6. Add cornstarch mixture to the the soy sauce mixture and add to skillet. Stir in cauliflower, onion and garlic and simmer until sauce thickens. 7. Add chicken back into the skillet and stir to coat evenly. Let me know what you think! |
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