A healthy recipe for you!

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A healthy recipe for you!

March 12, 2020

Sometimes you just need something that tastes good...but that usually results in a meal that is sub standard nutritionally and blows your macros out of the water.  What if I told you that you could have that and it be healthy too?!?!?!?!

 

Here is one of my favorites!! 

 

Use these for any time of day but I love these for breakfast. 

 

 

 

Broccoli Quiche Muffins

 

Ingredients:

  • 250g chopped steamed broccoli – P:7g/C: 16.5g (fib-6.5g)/F: 1/Cal 125

  • 150g onion, chopped– P:1.2g/C: 11.3g (fib-1.3g)/F: .12/Cal 48

  • 4 oz diced fully cooked turkey or chicken – Ch-P:34.4g/C: 0g (fib-0g)/F: 4/Cal 180|Turk- P:28g/C: 0g (fib-0g)/F: .5/Cal 110

  • 6 Egg Beaters– P:36g/C: 6g (fib-0g)/F: 0/Cal 180

  • 2 oz Greek yogurt– P:5.8g/C: 2.2g (fib-0g)/F: 0/Cal 35

  • 2 ½ scoops Vanilla protein powder – P:50g/C: 10g (fib-2.5g)/F: 7.5/Cal 300

  • 1 tablespoon baking powder

  • 1 teaspoon dried oregano

  • 1 teaspoon dried parsley flakes

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon salt

  • 1/4 teaspoon dried thyme

 

Directions:
  • Combine the broccoli, onion, turkey or chicken; set aside. In a mixing bowl, beat Egg Beaters until frothy. Add yogurt; mix well. Combine dry ingredients; add to the egg mixture just until moistened. Fold in broccoli mixture.

  • Fill muffin cups sprayed with Pam two-thirds full. Bake at 375 degrees F for 18-22 minutes or until muffins test done. Cool for 10 minutes; remove from pan to a wire rack.

 

Totals (turkey):

P: 128g/C: 46g (fib-10.3g)/F: 9.12/Cal 798

 

Totals (chicken):

P:134.4g/C: 46g (fib-10.3g)/F: 13.12/Cal 868

 

Just dived these numbers by the number you make to get macros for each and then ENJOY!!!

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