One of my favorite Korean Dishes.. Jap Chae 👅💦 tonight I mAde the healthy version. Makes 2 servings👉 6oz uncooked fresh shrimp 👉 6oz Swai fish👉 2 bags of kelp noodles ( purchased at whole foods) 18cakories for 1bag! 👉mushrooms 👉onion👉spinach 👉sauce: 1tsp sesame oil, 1tbsp low sodium soy sauce, 1 tbsp liquid aminos ( if you don’t have it just use 2tbsp of soy sauce) ✨directions: In a large pan sauté onion, garlic, and mushrooms. Add sauce with 1/4 cup of water and add kelp noodles. Let it cook until noodles are almost soft. Add shrimp and continue to let cook until shrimp is done. In another medium pan grill fish. Done! 💥 so much food with low carb & low calories 🙌💪 breakdown: 214Calories, 5g Fat, 7g Carbs, 5g Fiber, 36g protein
Tag Archives: #fitwomencook
PIZZA! PIZZA! Cauliflower Pizza!
👆👆Double Tap if you ❤️pizza👆👆we made two cauliflower pizzas tonight 😍😍 this one is a prosciutto, caramelized onion, melon, buffalo Pizza 🍕🍕👉Crust: 2cups cauliflower rice ( cauliflower in food processor until it resembles rice, cook in microwave for 5 mins, let cool!! Drain cauliflower in a clean towel and drain all the water out!! ✨important step✨) 👉1/4 rolled oats( made into oat flour with food processor or bullet) 👉1Tsp extra Virgin olive oil, 1/4 cup shredded Parmesan cheese👉1tbsp minced garlic👉Italian seasoning blend👉1egg 🍴 preheat Oven @400..mix ingredients and spray a piece of aluminum foil with non stick spray. Flatten out in a pizza shape. Bake for 8 mins. Take pizza out and top with whatever you like. I used Parmesan cheese, uncured prosciutto, caramelized onions, melon, and a buffalo sauce (franks red hot and Greek yogurt) bake for another 8-10mins 🙌💗👅💦
Yummy Apple Pie Bites
Apple Pie Bites
Yields 12
Crust:
2Cups Whole Wheat Pastry Flour
1/4Cup Coconut Oil (not melted)
4Tsp Baking powder
2Tbsp Sweetener of Choice
Pinch of salt
1Cup of Coconut milk ( or almond milk)
Directions:
Preheat oven @ 375. Mix flour, baking powder, sweetener, and salt. Cut in coconut oil until it forms crumbs. Add milk and knead into the dough. On a flat surface sprinkle flour and also sprinkle on a baking roller. Cut dough into 12 pieces. Roll out dough pieces in a circle and place in a non stick muffin pan. Continue the same until you have 12.
Filling:
2 Medium Fuji Apples
1Scoop Vanilla Protein Whey
2Tbsp Lemon Juice
2Tsp Cinnamon
1-2Tbsp Sweetener of choice
Directions:
Chop apples into 1/2inch pieces. In a medium pan put apples, lemon juice, protein, cinnamon, and sweetener. Cook for about 3mins.
Place filling inside the crust. Roll the extra edges around the filling to represent a pie like crust. Bake for 10-15mins. Until golden brown! Enjoy!!
Topping:
1Tsp Light Cream Cheese
2Tbsp Non Fat Greek Yogurt
20g Vanilla Protein Powder
1Tsp Cinnamon
1Tsp Sweetener of choice
Directions: Mix all ingredients in a bowl. I placed in a zip lock baggy and pushed topping to a corner & cut the edge to represent a frosting decorator. (haha I dont know the proper name)
Breakdown ( without topping )
137 Calories
5.5g Fat (coconut oil)
18.2g Carbs
3.1g Fiber
6.1g Protein
Spinach & Artichoke Stuffed Parmesan Crusted Fish
Spinach & Artichoke Stuffed Parmesan Crusted Fish
Filling:
1/2Cup Spinach
2Artichoke Hearts; chopped (canned in water)
1/2Tsp Minced Garlic
1Tbsp Low Fat Ricotta Cheese
2Tbsp NonFat Plain Greek Yogurt
Mrs.Dash Onion & Herb Seasoning (optional)
Directions:
In a small non stick pan sauté garlic, artichoke, and spinach for 1-2mins. Transfer into a medium bowl and mix in greek yogurt, ricotta, and mrs.dash. Set aside.
Fish:
6oz Swai Fish
1/3Cup Liquid Egg Whites
1Tbsp Mustard
2Tbsp rolled oats (turned into oat flour with magic bullet, blender)
2Tbsp Whole Wheat Panko (if you don’t have this just use 1/4cup oats; I like the crunch this way!)
2Tbsp Shredded Parmesan
Directions:
Preheat oven @425. Take fish and carefully create a pocket in the middle about 2-3Inches with a sharp knife. Place filling from above in the pocket. Get two bowls (tupperware that is longer works the best) and in one put egg whites and mustard; stir. In the other bowl put half of the oat flour. Carefully place fish in egg white mixture and take a spoon to coat the top. Transfer the fish to oat flour and take the rest of the oat flour to coat the top. Place fish on a non stick baking sheet and top with the parmesan cheese. Bake for 10-12mins ( I broiled for the last 2mins) until nice and golden brown. Enjoy!
Breakdown:
273Calories
6g Fat
21g Carbs
5g Fiber
33g Protein
If you use any of my recipes I would love to see your creations either on instagram @xchallengesf or on Facebook ( click the link —>)
Easy Peasy Thai Ginger Soup
Easy Peasy Thai Ginger Shrimp Noodle Soup
1 1/2Cup All Natural Thai Ginger Broth (found at Safeway)
1 Bag Wildwood Slim Low Carb Noodles
6oz Fresh Uncooked Shrimp
1Tbsp Bolani Sweet Jalapeño (optional)
Scallions (optional)
Directions:
Put Broth in a medium pot and turn on low medium heat. Rinse noodles in a strainer under cool water and cut to desired lengths. Add noodles. sweet jalapeño, and uncooked shrimp to broth. Let simmer until shrimp are fully cooked! Add scallions on top if you want…DONE! BOOM! ENJOY!! 🙂
Pesto Basil/SunDried Turkey Brown Rice Pasta
Pest Basil/SunDried Turkey Brown Rice Pasta
Serves 2:
4oz(dry) Brown Rice Pasta
4oz Extra Lean Ground Turkey
1/4Cup Bolani Basil Pesto
2Tbsp Bolani SunDried Pesto
Chopped Zucchini
Chopped Red Bell Pepper
Chopped Yellow Onion
Directions:
Boil water in a medium pot with a pinch of salt and 1/2Tbsp olive oil. Add pasta and cook for ~8mins. Rinse in strainer. In a medium pan sauté zucchini, onion, and bell pepper. Add ground turkey and cook until turkey is cooked throughly. Add basil and sundried pesto to meat and cook until warm. Add pasta to mixture. Done! ENJOY!!
Breakdown for one serving:
351 Calories
5g Fat
60g Carbs
7g Fiber
21g Protein
Cute Little Turkey Cupcakes with Sweet Potatoes
Turkey Meatloaf Cups with Sweet Potatoes
Turkey Meatloaf Cups (yields 2):
8oz Extra Lean Ground Turkey
1 1/2 Cup minced vegetables ( Mince in food processor; I used mushrooms, red onion, red bell pepper, zucchini **same vegetables used in Fiesta Chicken recipe)
1/4 Cup Rolled Oats (GF)
1 whole egg
1Tbsp Apple Cider Vinegar
1/2Tbsp Worcestershire Sauce (Lea&Perrins for Paleo,GF)
1Tbsp Organic Reduced Sugar Ketchup
Mrs. Dash Southwestern Seasoning
Mrs. Dash Onion and Herb Seasoning
Garlic Powder
Sweet Potatoes (yields 2):
400g Diced Sweet Potato
1Tbsp Olive Oil
Mrs. Dash Onion and Herb Seasoning
Garlic Powder
Directions:
Preheat oven @425degrees. Mix together diced sweet potatoes, olive oil, and seasonings in a plastic baggy or bowl. Place potatoes on a foiled and non stick sprayed baking sheet. Cook in oven for about 25-30minutes or until desired crisp ( I like mine nice and crispy!). Every 7-10minutes flip the sweet potatoes.
Mix all the ingredients for turkey meatloaf cups together in a bowl. Spray non stick spray on 6 holes in a muffin pan. Evenly distribute the mixture in each muffin spot. Place them in the oven for about 20 minutes. ENJOY!!!!
Breakdown:
Turkey Meatloaf Cups (3 muffins per servings)
228 Calories
5g Fat
14g Carbs
4g Fiber
33g Protein
Sweet Potatoes (200g per servings)
240 Calories
7g Fat
41g Carbs
7g Fiber
4g Protein
Creamy Cheesy Healthy Baked Mac and Cheese
Baked Mac N Cheese (4 Servings)
1 1/2 Cup Low Sodium or Unsalted Chicken Broth
2oz (dry) Elbow Brown Pasta (or pasta of choice)
1 Can(15 oz) Butternut Squash Puree
3/4 Cup Shredded Parmesan Cheese**
(**save 1/4cup of Parmesan to sprinkle on top before baking; optional)
Pinch of Salt
Ground Pepper
Garlic Powder
Note** I recommend using a good quality parmesan cheese, so you won’t have to use as much and still get the cheesy goodness of Mac N Cheese. Although, you can use whatever you like.
Directions:
Preheat oven @ 425 degrees. Mix 1 Cup of chicken broth and the can of butternut squash puree in a medium pot. Bring to a boil. Add pasta and turn heat down to a simmer. Slowly keep stirring and adding the rest of the chicken broth until noodles are cooked through. Add seasonings (salt, pepper, garlic powder) and 1/2 cup of parmesan cheese (saving 1/4 cup). Transfer to a non stick sprayed 9×11 baking pan, sprinkle the remaining parmesan cheese and bake for 10-15mins or until cheese is golden brown. Cut into fourths. ENJOY!!
*You can add anything you like to the dish to make it a complete meal….Such as a protein and veggies! Get creative!
Breakdown for one serving:
334 Calories
7g Fat
57g Carbs
3g Fiber
13g Protein
Chocolatey Sweet Strawberry Egg White Crepes
Chocolatey Sweet Strawberry Egg White Crepes
2/3 Liquid Egg Whites
Cinnamon
Nutmeg
1Tsp Vanilla Extract
Lilly’s Dark Chocolate Baking Chips (~30 chips)
Walden Farms Zero Calorie Pancake Syrup (optional)
~1/2Cup Chopped Strawberries
Directions:
Mix egg whites, nutmeg, cinnamon, and vanilla in a bowl. Heat a non stick medium pan and pour egg white mixture into pan. Cook until egg whites are cooked throughly without flipping. Melt chocolate in microwave in 20sec increments until chocolate is fully melted (keep stirring!). Place chopped strawberries on cooked egg whites with melted chocolate and ~1Tbsp pancake syrup. Roll into a burrito. Place some more melted chocolate on top! Serve & Enjoy Your healthy dessert or Breakfast! #nom #nom Heaven in the mouth 🙂
Breakdown:
152 Calories
2g Fat
12g Carbs
3g Fiber
21g Protein
&
Walden Farms Pancake Syrup
(Both can be found on VitaCost.com)
Comfort Southwestern Breakfast Hash
Southwestern Comfort Breakfast Hash
100g Shredded Sweet Potato
2oz Extra Lean Ground Turkey
1/3Cup Frozen Southwestern Veggies
1 Egg
Garlic powder
Pinch of salt
1Tbsp Wholly Guacamole (optional)
1Tbsp Plain NonFat Greek Yogurt (optional)
Scallions for Garnish (optional)
Directions:
Cook ground turkey in a medium pan until cooked through. Shred sweet potato with a cheese grater and weigh out 100g. Place sweet potato in a non stick pan, season (garlic, salt), and cook on medium heat covered for 5mins. Add southwestern veggies and ground turkey and cook uncovered for another 5mins or until sweet potato is browned. Cook an egg over easy in a non stick pan ( break egg in pan cook one side, then flip and cook the other side; Don’t cook for too long because you want the egg to be runny :)). Place cooked egg on top of hash!!
Breakdown (not including greek yogurt and guacamole):
278 Calories
6g Fat
32g Carbs
7g Fiber
24g Protein