Healthy Recipe: Chocolate Kahlúa Mousse

In the H3 Healthy Kitchen at Hilton Head Health weight loss camp and health spa, we believe you can treat yourself without cheating yourself. With the right health recipe and a balanced diet, you can satisfy your sweet tooth and savor healthy dessert recipes. This rich, cool mousse is a healthy dessert that's delightful with fresh fruit. Enjoy all the chocolate goodness you crave with less fat and calories.



Ingredients:

¼ cup Unsalted butter

1 shot Kahlúa

1 tsp Vanilla

¼ cup Cocoa powder

1 cup Sugar

1 each Egg yolk

4 each Egg whites

1/8 tsp Cream of tartar

1 cup Fat-whipped topping

Method:

• Remove egg whites from your refrigerator.


• Melt the butter in a sauce pan over medium heat.


• Add in the Kahlúa, vanilla, cocoa powder and 1/2 cup of sugar; whisk until the mixture is smooth.                           


• Add in the egg yolks, whisking constantly.


• Bring to a slow boil and then remove from the heat and cool.


• Whip the egg whites, the other 1/2 cup sugar and cream of tartar until soft peaks form.


• Fold the chocolate mixture into the egg whites; gently fold in whipped topping.


• Scoop 2 oz of the mixture into a bowl and refrigerate until firm.

Nutrition:

Servings: 6

Serving Size: 2 oz

Calories: 160 kcal

Fat: 6 grams

Whether you're working towards a wellness or weight loss goal, we hope that you enjoy this healthy dessert recipe!

What was your favorite recipe that you learned in the H3 healthy kitchen?

And if you haven't yet attended our weight loss camp and health spa, what's one dessert that you would love to learn how to make into a healthy dessert recipe?

Healthy Recipes: Roasted Beet Salad with Candied Pecans

Nothing is better than a fresh salad in the summertime. This H3 Healthy Kitchen Roasted Beet Salad with Candied Pecan is light, delicious and easy to make. Enjoy it with a tall glass of cool water to make this a healthy meal that will help you reach your weight loss and wellness goals.



Roasted Beet Salad

Ingredients:

2 cups Roasted Beets, golden and purple (2 each)

1 small Onion, sliced, caramelized

1 T Extra virgin olive oil

1 cup Arugula, fresh

2 T Candied pecans, chopped

2 T Citrus vinaigrette

Method:

• Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour and 30 minutes. Cool for 15 minutes.


• Peel beets then dice into 1-inch cubes. Place in a medium bowl. While beets are roasting, make salad dressing and set aside in refrigerator.


• While beets are roasting, caramelize onion by adding 1 T. of olive oil to a heated non-stick pan.  Cook onions down for at least 20 minutes until golden brown.


• To compose each salad, add 1/4 cup of each golden and purple beet onto a small salad plate.  The fresh arugula can be underneath or mixed within the beets.  Add 1 T caramelized onions, 2 chopped candied pecans (see recipe below) and 2 tsp of the Citrus vinaigrette. Enjoy!

Candied Pecans

Ingredients: 

1 cup pecans

3 T Sugar

Method:

• To make candied pecans, heat oven to 300° F.


• Spray baking sheet with cooking spray.


• In small mixing bowl, add 1 cup pecans with 3 T of sugar.


• Lay sugared pecans on baking sheet and bake until pecans are golden brown and sugar has caramelized (20-30 minutes).  Can be made 4 days in advance.

Nutrition:

Servings: 4

Serving Size: 1 composed salad

Calories: 110 kcal

Fat: 6 grams

I hope that you enjoy this delicious salad, and continue to incorporate more healthy meals, healthy recipes and healthy habits into your life to live an all around healthy lifestyle.

What's your all-time favorite summertime salad?

Healthy Recipes: Margarita Lime Cupcakes

Sweeten up your summer with this light and scrumptious Healthy Kitchen treat. These cupcakes are perfect for a special dessert for a 4th of July soiree.



Ingredients:

¾ cup Flour

½ tsp Baking Soda

½ tsp Baking Powder

Pinch of Salt

¼ cup + 2 Tbsp Sugar, granulated

¼ cup Canola Oil

1 Egg, large

1/8 cup Lime Juice, fresh

1 ½ tsp Lime Zest

½ tsp Vanilla

¼ cup Greek yogurt, plain, fat free

1 Tbsp Tequila, white

¼ cup Tequila for brushing

Method: 

• Preheat oven to 350 degrees.


• Sift together the flour, baking soda, baking powder, sugar and salt; then set aside dry mixture.


• In a mixing bowl with a whisk attachment, combine the oil, egg, lime products, vanilla, yogurt and 1 Tbsp of tequila.


• With the machine on low, slowing add the dry mixture into the wet. Scrape the side with a plastic spatula to make sure everything has been well mixed .


• Using a 1 ounce scoop, place the batter in a greased mini muffin tin.


• Bake for 15 minutes. Cupcakes should be slightly springing to the touch.


• Once removed from pan, use a pastry brush to lightly put two layers of tequila on the warm cupcakes.


• Serve once tequila is absorbed.

Nutrition: 

Serves: 12

Serving Size: 1 cupcake

Calories: 110

Fat: 5 grams

We hope you enjoy the delicious Hilton Head Health approved, summer treat! What will you be doing this fourth of July?

Healthy Recipes: Chicken and Sausage Gumbo

Gumbo is gumbo because of the creole taste it provides. Add variety to this Healthy Kitchen recipe by adding different proteins, such as shrimp. Make a large batch ahead, and freeze it for up to 6 months.

Ingredients:

5 Tbsp Butter, divided

¼ cup Flour

16 ounces  Chicken breast, cubed

1 cup Chicken sausage, cut into half-rounds

2 cups White onion, diced

1 Tbsp Creole seasoning

6 each Garlic cloves, minced

1 cup  Celery, diced

½ cup Tomatoes, diced

1 cup Green bell pepper, diced

7 cups Low-Sodium chicken stock

2 each, Bay leaves

1 cup Okra, cut

2 tsp Worcestershire sauce

2 tsp Hot sauce (Tabasco)

½ tsp Black pepper

½ tsp Smoked paprika

2 cups Cooked brown rice

Method:

• Heat a large cast-iron skillet over low heat; add 4 tablespoons of butter. Cook for 2 minutes, swirling to coat pan. Gradually add flour to butter, stirring constantly with a whisk until smooth, making a roux. Increase heat to medium; cook for 8 minutes or until the flour mixture is caramel-colored, stirring frequently. Cook for 2 minutes or until mixture is chestnut-colored, stirring constantly. Remove from heat; slowly add 3 cups of warm chicken stock, stirring until smooth.


• Heat 1 tablespoon of butter in a large pot. Add chicken and cook for 7 minutes, stirring occasionally. Add onion, garlic, celery, tomatoes, creole seasoning, smoked paprika, chicken, sausage and bell peppers. Sauté for 3 minutes.


• Add roux and broth mixture, additional broth and bay leaves.


• Bring mixture to a boil, reduce heat to a simmer and continue to cook for 45 minutes.


• Add okra, Worcestershire sauce, hot sauce and black pepper.


• Serve over brown rice.

Nutrition:

Serves: 8

Serving Size: ¼ cup rice with 1 cup gumbo

Calories: 370

Fat:  13 grams

Protein:  22 grams

 

Desserts Under 100 Calories: H3 Fudgy Brownie

Get the guys in your life to eat healthier by giving them good & healthy food! Here's 1 of  H3's Guilty Healthy Pleasure Recipes in honor of Men's Health Week! 

H3 Fudgy Brownie

INGREDIENTS:

¾ cup Flour
1/3 cup Cocoa Powder,unsweetened
½ tsp. Baking Powder
¼ tsp. Salt
¼ cup Semi-sweet Mini Baking Morsels
2 Tbsp. Butter, unsalted
2 Tbsp. Cottage Cheese,1%, pureed
1 cup Sugar
1 Tbsp. Lite Chocolate Syrup (Hershey’s)
2 tsp. Pure Vanilla Extract
1 each Egg

PREPERATION:

1. Preheat oven to 350˚F.
2. In a medium bowl combine dry ingredients: flour, salt, sugar, baking powder, and cocoa powder.
3. In a sauce pan melt butter and then add chocolate syrup.
4. In a separate bowl mix wet ingredients: egg, vanilla, pureed cottage cheese, and butter with chocolate syrup mix.
5. Mix the wet ingredients into the dry.  Mix will be very stiff.
6. Pour mix in bottom of lightly greased pan.
7. Top brownie mix with chocolate chip morsels.
8. Bake for about 15 – 20 minutes or just until the brownie slightly puffs up and a toothpick inserted comes out sticky.

NUTRITION:

Servings: 16

Calories: 90

Fat: 2.5 grams

Healthy Recipes: H3 Banana and Nut GO Bar

This granola bar is the perfect H3 snack! It's quick, easy and loaded with protein and fiber.

INGREDIENTS:

2 cups Oats

1 tsp Cinnamon, ground

½ tsp. Nutmeg, ground

½ tsp Almond extract

1 cup Flax, ground

2 each Bananas, mashed

¼ cup  Almonds, sliced

STEPS:

• Preheat oven to 350°F


• Combine all ingredients in a bowl


• Spread onto greased baking sheet


• Bake for 20 minutes or until the bars begin to crisp


• Let cool and then cut into 15 bars

NUTRITION: 

SERVINGS: 15

SERVING SIZE: 1 bar

CALORIES: 120 kcal

Healthy Recipes: Chateaubriand

Have a safe and happy Memorial Day! Savor your memories and this special recipe.



INGREDIENTS

10 oz. Beef tenderloin, center cut

1 tsp Rosemary, freshly chopped

1 tsp Thyme, freshly chopped

¼ tsp Salt

¼ tsp Crushed black pepper

¼ tsp Olive oil

STEPS

• Preheat oven to 350°F.


• Preheat grill, cast iron skillet, or sauté pan. (If searing the tenderloin in a sauté pan then place heat on medium high, spread ¼ olive oil when hot.)


• Season tenderloin on both sides


• Once heat source is hot, place tenderloin on cooking surface.


• If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side.


• Flip over and repeat.


• Next place on baking sheet or pan and cook until desired internal temperature… 135 for medium rare and 145 for medium to medium well.


• Cut into thin slices, about 3 ounces per serving.

NUTRITION

SERVINGS: 3

SERVING SIZE: 3 ounces

CALORIES: 145

FAT: 5 grams

Healthy Recipes: Easy 3 Step Wedge Salad with Blue Cheese

Liven up that head of Iceberg lettuce sitting in your fridge with this 3 step gourmet wedge salad recipe!



INGREDIENTS:

1 whole Iceberg lettuce, rinsed and chopped into quarters

¼ cup Blue cheese, crumbled

¼ cup Tomatoes, diced

½ cup Cucumber, with skin, sliced and diced

½ ounce Bacon, baked and diced

1 T. Buttermilk Ranch Dressing

STEPS:

• Cut the lettuce head into quarters and place each wedge (on its side) onto individual plates.


• Drizzle H3 Buttermilk Ranch Dressing on each wedge.


• Top each wedge with 1 T. blue cheese, 1 T. diced tomatoes, 2 T. cucumbers, and 2 tsp. diced bacon

NUTRITION: 

SERVINGS - 4

SERVING SIZE - 1 wedge salad

CALORIES - 87 kcal

FAT - 5.5 grams

Healthy Recipes: ROASTED POBLANO BANANA LEAF TAMALES

Happy Cinco de Mayo! Get into CELEBRATION MODE and create something authentic and delicious. Enjoy!



INGREDIENTS:
1 package Banana leaves
1/4 cup Black beans, cooked and rinsed
1/2 cup Roasted poblano, diced
2 Tablespoons Queso fresco
1 teaspoon Cumin
1 teaspoon Oregano, dried
¼ teaspoon Salt
¼ teaspoon Black pepper, ground
1 cup Masa
2/3 cup Water

PREPARATION:
• In a small saucepot add cooked black beans, cumin, oregano, salt, and pepper.
• Allow mixture to cook and absorb flavor, about 10-15 minutes. Taste and adjust seasoning if necessary.
• In a medium bowl combine masa and water.
• To build the tamales; lay out banana leaves, spread 2 tablespoons of masa mixture in a rectangle shape about half way up on the leaf. Add 1 teaspoon of black beans on one half of masa. On top of black beans place ½ teaspoon of queso fresco. Then add 2 teaspoons of roasted poblano.
• To shape; bring up the edge of the wrapper and fold it over, thus enclosing the filling. Fold in the other side and wrap it around the tamale. Fold the bottom up and the top down. (Almost like wrapping a present.)
• Then use a long thin strip of banana leaf to tie the tamale.
• Steam the tamales in a steamer or using a bamboo steamer for 60 minutes and serve.

NUTRITION:
Serves: 12
Serving Size: 1
Calories: 60
Fat: 1 gram
Protein: 3 grams

Healthy Recipe: Prickly Pear Sorbet

This sweet, cool delight is low in calories but packed with flavor.  So, you can be good to your tastebuds and to your body.



 

Ingredients:

3 quarts Prickly pear sorbet

1 cup Sugar

4 cups Water

¼ cup Fresh lime juice

Method

• Plan ahead and freeze ice cream bowl the night or day before.


• In food processor, process prickly pears, sugar and water followed by mixing in lime juice.


• Place prickly pear mixture in ice cream freezer bowl.  Turn mixture until thick and semi-frozen.


• Place sorbet in a metal bowl or pan and allow it to freeze for at least 4 hours before serving.


• Use ¾ ounce scoop for each serving.  

Nutrition:

Serves 48

Serving size 3/4 ounce

30 Calories

0 grams of fat

Healthy Recipes: Oaxacan Hot Chocolate

Need something warm and sweet on those rainy days? Stay cozy and satisfy your sweet tooth with this delicious hot chocolate recipe.

OAXACAN HOT CHOCOLATE

Ingredients

1 cup Half and half

1 cup  Skim milk

4.5 ounces Abuelita’s chocolate or dark chocolate

¼ cup Cocoa powder

Method

• In a sauce pot over medium-low heat; combine half and half and skim milk bring mixture to a simmer.


• Turn heat off and add abuelita’s chocolate and cocoa powder.


• Mix the milk with the chocolate by rolling a whisk between the palms of your hands, until the hot chocolate is smooth and slightly frothy.


• Pour the hot chocolate into mugs, dust with cinnamon and serve.

Healthy Recipe: Spinach Pernod Shrimp Dip

Pernod is the brand name of a type of liqueur called a pastis. The leading characteristic of this drink is its licorice flavor, which is produced either with licorice (the plant, not the candy) or anise.

INGREDIENTS:

1 T. Butter, unsalted

½ cup Minced shallots or green onions

2 tsp. Minced garlic

¼ cup Pernod

8 cups Baby spinach, fresh, cleaned and chopped

1 cupSmall shrimp, peeled, deveined and chopped

2 oz. Fat free cream cheese

½ cup Skim milk

¼ cup Shredded parmesan cheese

STEPS:

• Preheat oven to 350°F.


• Heat up large sauté pan to medium low.


• Add butter.


• Add shallots or onion and garlic and sauté until soft.


• Deglaze the pan with Pernod.


• Add chopped spinach and stir to wilt.


• Stir in shrimp, cream cheese and skim milk.


• Place mixture in small casserole and top with parmesan cheese.


• Bake until parmesan has a golden color.


• Serve warm with pita chips.

NUTRITION:

SERVINGS 6; SERVING SIZE ¼ cup; CALORIES 60kcal; FAT 3gm

Healthy Recipe: Mussels and Clams in Garlic White Wine Sauce

This is a great simple yet crowd pleasing dish. Fresh and local seafood will make it even better!

INGREDIENTS:

1 tsp. Olive oil

½ lb. Mussels, cleaned and scrubbed

½ lb. Clams, cleaned and scrubbed

1 Onion, chopped fine about 1 cup

2 Garlic cloves, minced

¼ tsp. Crushed red pepper flakes

2 Bay leaves

½ c. Dry white wine, chardonnay or Chablis

¼ c. Fresh parsley, chopped

STEPS:

• Prepare a hot pan that has a lid about medium size like a large sauté pan.


• Add olive oil, wait until hot, and then add onions, garlic, crushed red pepper flakes, and bay leaves.


• Cook until onions and garlic are soft.


• Turn heat to medium high, and add cleaned mussels, clams, and white wine.  Put a lid on it.


• Let mussels and clams steam for a few minutes but make sure to shake pan to move ingredients around in pan. This will take about 5 minutes.


• Turn heat to medium low and simmer for another 5 minutes or so.


• Remove lid and discard any unopened shells.


• At the very end stir through the parsley and garnish with lemon wheels.

NUTRITION:

SERVINGS 8; SERVING SIZE 2 mussels and 2 clams; CALORIES 70kcal;

PROTEIN 7gm CARBOHYDRATES 3gm; SODIUM 160mg;

Healthy Recipe: White Pita Pizza

INGREDIENTS:

1 can Cooking spray

1 ounce H3 Alfredo sauce

1 Whole wheat pita loaf

3 Tablespoons Button mushrooms, sliced

¼ cup Onions, diced, and caramelized

2 Tablespoons Pineapple (fresh, diced, or canned in its own juices)

½ cup Spinach, lightly sautéed or raw

¼ cup Bell pepper, diced (green, red, orange, yellow or all)

3 Tablespoons Part skim mozzarella

2 Tablespoons Feta cheese, reduced fat

1 teaspoon Turkey bacon, bits

Healthy Recipes: Banana Oatmeal Pancakes

INGREDIENTS: 

½ cup Old-fashioned rolled oats

1 cup Water

2 Tablespoons Light brown sugar

2 Tablespoons Canola oil

½ cup Whole wheat flour

½ cup All-purpose flour

1 ½ teaspoons Baking powder

¼ teaspoon Baking soda

¼ teaspoon Salt

¼ teaspoon Ground cinnamon    

½ cup Skim milk

¼ cup Non-fat plain yogurt

1 each Mashed banana

1 each Egg

PREPARATION:

• In a large, microwave safe bowl, combine the oats and water.


• Microwave on high until the oats are creamy and tender; about three minutes.


• Stir in brown sugar and canola oil; set aside to cool slightly.


• In a separate bowl, combine the flours, baking powder, baking soda, salt, and ground cinnamon; whisk to blend.


• Add the milk, yogurt and mashed banana to the oats and stir until well blended; beat in the egg.


• Add the flour mixture to the oat mixture and stir until just moistened.


• Place a nonstick frying pan or griddle over medium heat; once hot, spoon ¼ cup pancake batter into the pan.


• Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned; about two minutes.


• Flip the pancake and cook for another 2-3 minutes.


• Repeat with remaining pancake batter.


• Serve with sugar free maple syrup or even bananas foster.

Chef’s Note:  If cooking for one person, make recipe as normal. Let leftover pancakes cool, bag them and then freeze for a later day. Top your pancakes with fresh fruit and berries to add even more flavor! 

Serving Size: 1 pancake     

Calories: 80                             

 Carbohydrates: 11 grams

Sodium: 95 milligrams

Fiber: 1 gram

 Protein: 2 grams

Healthy Recipe: ASIAN CHICKEN SALAD

ASIAN CHICKEN SALAD

Ingredients

Chicken Marinade:

1/3 cup Low sodium soy sauce

1/3 cup Brown sugar

1/3 cup Water

2 ½ teaspoons Green Onion, chopped

2 ½ teaspoons Fresh ginger minced

Dressing:

1 ½ tablespoons Sesame oil

1 ½ tablespoons Olive oil

½ tablespoon Fresh ginger

2 ½ tablespoons Sugar

3 tablespoons Rice wine vinegar

3 ½ teaspoons Oyster sauce

½ tablespoon Cilantro

¼ teaspoons Salt

4 teaspoons Water

¼ teaspoon Garlic

1 Roasted poblano, peeled and chopped

Salad:

12 cups Cabbage, shredded

2 cups Red bell peppers, julienned

½ cup Ramen noodles, raw, chopped

2 Chicken breast (4 ounces each)

Method

• Combine all marinade ingredients into a large bowl or Ziploc bag.


• Add the chicken to the marinade, allow to marinade at least 2 hours or overnight.


• Combine all dressing ingredients into a blender. Blend until smooth.


• Bake chicken breast until cooked through, about 14-16 minutes or until the internal temperature reaches 160 degrees. Allow the chicken to carry over cook to 165 degrees.


• Once the chicken is perfectly cooked, shred it.


• Combine cooked chicken, cabbage and peppers tossed in dressing and top with raw ramen noodles.

Serves: 4

Serving Size: 1 Salad= 3 cups cabbage/1/2 cup bell peppers/2 tablespoons ramen/ 2 ounces chicken/2 ounces dressing

Calories: 371

Fat: 10.5 grams

Protein: 15 grams

Healthy Recipe: Mixed Berry Cobbler

Chef's Note:  You could use this same recipe for peaches, pears,apples or even plums.

INGREDIENTS:

1 ¼ cup Flour

½ cup Brown Sugar

2 tsp. Baking Soda

½ tsp. Cinnamon

Pinch Nutmeg

¼ tsp. Salt

¼ cup Butter, unsalted, softened

½ cup Non-fat Buttermilk

FILLING:

¾ cup Granulated Sugar

2 Tbsp Cornstarch

1 cup Water

6 cups Mixed Berries, fresh

DIRECTIONS: 

• Preheat oven to 350˚ F.


• In a small bowl mix brown sugar, flour, butter, buttermilk, spices, baking soda and salt.


• Mix until butter is evenly distributed.


• In a medium sauce pot, mix sugar and cornstarch.


• Add water and cook until you have made a sugar syrup, about 5 minutes.

• In a medium size Pyrex dish, place berries in dish then pour sugar syrup over berries.  Top with cobbler mixture.

• Bake in oven for about 30 – 45 minutes.

Serve warm with your favorite low-calorie ice cream!

NUTRITION:

Number of servings: 20

Serving Size: 1/20^th of the pan

Calories: 135

Fat: 4.5 grams

Healthy Recipe: Balsamic Vinegar Glazed Acorn Squash

The Acorn squash is great for both sweet and savory preparations.  It may be easily substituted for the sweet
potato.

INGREDIENTS:

Balsamic vinegar  1 cup

Honey  2 tsp.

Bay leaf  1 leaf

Rosemary sprig  1 sprig

Acorn squash  3 lbs.

Olive oil 1 T.

Salt  ½ tsp.

STEPS:

• Glaze:  In a small saucepan combine balsamic vinegar, honey, bay leaf and rosemary sprig.  Bring to boil; reduce heat.  Simmer gently, uncovered, for about 25 minutes or until mixture is reduced to 1/3 cup.  Remove and discard the rosemary sprig and bay leaf.


• Meanwhile, preheat oven to 425°F.  Spray a 15X10X1-inch baking sheet with olive oil cooking spray; set aside.


• Using a sharp knife, half the squash, cutting from blossom to stem ends.  Remove seeds and discard.  Cut squash crosswise into 1-inch slices, discarding stem ends.  Place squash in a single layer on prepared baking sheet.  Drizzle with olive oil and sprinkle with salt.  Turn each squash slice to coat with oil.


• Roast uncovered for about 45 minutes or until squash is tender and browned, turning slices once or twice.  Transfer squash slices to a serving platter.  Drizzle balsamic vinegar glaze over squash.

NUTRITION:

SERVINGS 8; SERVING SIZE ½ (1 inch) slice.; CALORIES 78kcal; FAT 2gm

HEALTHY RECIPE: Pesto Encrusted Chicken

If golden color is desired, turn your oven up to broil for the last couple minutes of cooking to get a golden color on top.  Also, remember that if you are working with a large or thicker fillet to make sure you adjust the cooking time.

INGREDIENTS:

4 ounces, 2 each Chicken breast

2 T. Panko crumbs

 

Pesto:

2 cups Basil leaves, fresh

2 T. Pine nuts

4 T. Parmesan cheese, fresh

1 T. Olive oil

1 T. Fresh garlic, minced

2 tsp. Lemon juice

½ tsp. Kosher salt

STEPS:

• Preheat oven to 375˚F.


• In food processor place all the pesto ingredients


• Processes until ingredients are well blended and somewhat smooth.


• Lightly spray baking sheet with cooking spray.


• Place chicken breasts on baking sheet.


• Pat one tablespoon of pesto on top of each filet.


• Then sprinkle panko over top of each chicken breast.


• Lightly spray over chicken with pan spray.


• Place sheet pan in oven and cook for about 12-15 minutes.


• Serve with your favorite sauce or as is, is great!

Active Time – about 20 minutes

Total Time - about 20 minutes

NUTRITION:SERVINGS 2; SERVING SIZE 1 chicken breast; CALORIES 145kcal; FAT 4gm

Healthy Recipe: Ham, Egg and Cheese Quinoa Cups

These perfectly pop able bites are packed with protein, and they take no time at all to make.  Simply combine all the ingredients in a bowl.

Ingredients

2 cups Quinoa, cooked (about 3/4 cup uncooked)
2 Eggs
¼ cup Egg substitute
1cup Zucchini, shredded
1 cup Sharp cheddar cheese, shredded
1/2 cup Canadian bacon, diced
1/4 cup Parsley, chopped
2 Tbs. Parmesan cheese, shredded
2 green onions, sliced
¼ teaspoon Salt and Pepper

Method

• Preheat oven to 350 degrees.


• Combine all ingredients in a large bowl and mix to combine.


• Lightly spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.


• Bake for 20-25 minutes, or until the edges of the cups are golden brown.


• Let cool for at least 5 minutes before removing from the mini muffin tin.

Serves: 14  Serving Size: 1  Calories: 100  Fat: 4 grams  Protein: 6 grams  Carbohydrates: 8 grams  Sodium: 180 milligrams  Fiber: 1 gram