Sunday, May 26, 2013

Kale Chips

Makes 2 Servings

• 2 handfuls kale leaves
• 1 teaspoon cayenne pepper
• Cooking spray
• Sea salt

1. Preheat oven to 350°F.
2. Arrange kale on a non stick baking sheet.
3. Very lightly coat kale with cooking spray and a bit of sea salt.
4. Sprinkle cayenne pepper on top of the kale and bake for 10 minutes or until crispy.

Asian Turkey Burgers

Makes 3 Servings (3 Burgers)

• 1 pound ground turkey
• ¼ cup minced onion
• 3 tablespoons chopped fresh parsley
• 2 tablespoons Worcestershire sauce
• 2 tablespoons minced green bell pepper
• 1 tablespoon soy sauce
• 1 tablespoon water
• 1 tablespoon grated fresh ginger
• Salt and pepper
• 2 cloves garlic, crushed

1. Combine all the ingredients in a big bowl.
2. With clean hands, squeeze it together until it’s very well combined.
3. Divide into three equal portions and form into burgers about ¾ inch (2 cm) thick.
4. Spray a skillet with non-stick cooking spray.
5. Place over medium-high heat.
6. Cook the burgers for about 5 minutes per side until cooked through.

Nutritional Facts
(Per Serving)
  • Calories: 184
  • Protein: 33g
  • Carbohydrates: 4g
  • Fat: 4g
  • Ginger Beef

    Makes 2 Servings

    • 2 sirloin steaks (4oz each), cut in strips
    • 1 tablespoon olive oil
    • 1 small onion, diced
    • 1 clove garlic, crushed
    • 2 diced tomatoes
    • 1 teaspoon ground ginger
    • 4 tablespoons apple cider vinegar
    • Salt and pepper

    1. Place the oil in a large skillet and brown the steaks in it over medium-high heat.
    2. When both sides are well-seared, add the onion, garlic, and tomatoes.
    3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine.
    4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely.

    Nutritional Facts
    (Per Serving)
  • Calories: 208
  • Protein: 31g
  • Carbohydrates: 3g
  • Fat: 8g
  • Apple Oatmeal Pancakes

    Makes 1 Serving (4 to 6 small pancakes)

    • 6 egg whites
    • ½ cup oatmeal (dry)
    • 1 tablespoon unsweetened apple sauce
    • Pinch of cinnamon powder
    • Pinch of stevia
    • 1 apple, diced finely
    • ¼ teaspoon baking soda
    • Cooking spray

    1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.
    2. When bubbles start to form, place evenly on pancake some of the diced apple.
    3. Let them set in before flipping the pancake.
    4. Makes about 4-6 pancakes depending on the size.

    Nutritional Facts
    (Per Serving)

  • Calories: 240
  • Protein: 28g
  • Carbohydrates: 32g
  • Fat: 0g
  • Metabolic Cooking Recipes

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