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Iron Goddess Studio, Kickboxing, Yoga, Iron Goddess Logo, Sherwood Park

Skinny Sausage Zucchini Boat
|Per Serving Size: 2 zucchini boats|Calories: 280|Calories from fat:100|Fat: 12g|Saturated Fat: 4g|Cholesterol: 28mg|Sodium: 958mg|Carbohydrates: 26g|Fiber: 6g|Sugar: 14g|Protein: 22g|Prep time: 15 minutes|Cook time: 35-40 minutes|Yield: 4 servings|

Ingredients

        2 large heads broccoli, about 1 pound
        1 tablespoon olive oil
        1 small yellow onion, minced
        1 small carrot, finely shredded
        1/4 teaspoon salt + more to taste
        1 Parmesan rind
        6 cups vegetable broth or chicken broth
        2 cups reduced fat milk
        1 cup shredded sharp Cheddar cheese
        1 tablespoon cornstarch
        1/2 teaspoon mustard powder
        1/4 teaspoon ground black peppe
 
Instructions

   1. Slice the florets off the heads of broccoli, rinse in a strainer, and set aside. With a vegetable peeler, remove the tough outer woody layer from the broccoli stems and finely dice the tender green inner stems.
   2. Heat the olive oil in a medium (3-4 quart) stockpot or Dutch oven over medium low heat.
   3. Stir in the broccoli stems and onion and cook, stirring occasionally, for about 5 minutes until the vegetables are translucent and tender.
   4. Stir in the carrot and 1/4 teaspoon salt and cook for 1-2 minutes more until the carrot is softened.
   5. Add the Parmesan rind and vegetable broth. Cover the pot and increase the heat to medium.
   6. Bring to a boil, then uncover and reduce the heat as needed to keep the broth at a simmer. Cook for 30 minutes, then remove the Parmesan rind with tongs or a slotted spoon.
   7. Add the milk and heat until the soup returns to a simmer. Toss the shredded cheese with the cornstarch and mustard powder in a small bowl, then stir into the soup until melted.
   8. Add half the reserved broccoli florets and cook for 5 minutes until tender.
   9. Remove the soup from the heat. Carefully puree the soup with an immersion blender or countertop blender for 10-15 seconds, just until the florets break up.
   10. Return the soup to the pot and bring back to a simmer. Add the remaining broccoli florets and cook for 5 minutes more until tender.
   11. Taste and add pepper and more salt, if desired. Serve immediately.

Recipe From: http://www.today.com/recipes/200-calorie-panera-style-broccoli-cheddar-soup-t78371

Panera Style Broccoli Cheddar Soup
|200 Calories | Cook time: 60 minutes | Prep time: 10 minutes | Servings: 6|

No-Mayo Tuna Salad in Romaine Cups
| Servings: 1 | 352 calories | 20.2 g fat (4.6 g saturated fat) | 3.6 g carbohydrate (1.7 g fibre, 0.2 g sugars) | 39.4 g protein | 739 mg sodium | 244 mg cholesterol |

Ingredients

    4 large tortillas
    ⅔ cup whipped cream cheese (can use light)
    1 tablespoon dry ranch powder (you can also use store bought)
    ½ cup thinly sliced red bell pepper strips
    ½ cup thinly sliced carrot strips (Sun Harvest brand)
    ½ cup thinly sliced yellow bell pepper strips
    ½ cup baby spinach leaves (Sun Harvest brand)
    ½ cup shredded purple cabbage
    1 cup cooked shredded chicken (Sun Harvest brand)


Instructions

   1. Mix together the cream cheese and ranch powder until thoroughly combined.
   2. Spread the cream cheese mixture evenly over the 4 tortillas.
 3. Leaving a 1 inch border on all sides, lay out 2 tablespoons of each vegetable in rows across the tortillas; top with shredded chicken.
   4. Roll up each tortilla tightly; if the ends don't stay shut you can add a bit more cream cheese to seal. Cut crosswise into pinwheels and serve.

Recipe from: http://www.dinneratthezoo.com/rainbow-veggie-pinwheels-sesame-lime-quinoa-salad/

Bell Pepper Pizza
|Prep time: 5 minutes | Cook time: 10 minutes |

Ingredients

    1 large green bell pepper
    1/4 cup pizza or spaghetti sauce
    1/4 cup grated cheese
    a pinch of red pepper flakes
    a pinch of basil or parsley
    as many toppings as you can fit!



Instructions

   1. Pre-heat your oven or toaster oven to 350 degrees Fahrenheit.
   2. Slice off each of the four sides of your pepper and lay flat on a baking sheet.
   3. Top with sauce, then cheese, followed by any and every veggie in your crisper! I added broccoli and tomatoes to mine.
   4. Bake for 10 minutes, flipping your oven to broil towards the end to make the cheese nice and bubbly.
   5. Add a pinch of red pepper flakes and basil/parsley if desired and dig in!

Recipe from: http://peasandcrayons.com/2014/06/bell-pepper-pizzas.html

Lunch

Ingredients

   1 5-oz can of tuna in water, drained
   1 tablespoon olive oil
   1 teaspoon Dijon mustard
   1-2 hardboiled eggs, finely chopped
   1/2 stalk celery, minced
   Kosher salt and freshly ground pepper
   4 large romaine leaves
   1 teaspoon chopped parsley


Instructions

   1. Combine first six ingredients in a small mixing bowl and mix with a fork until combined.
   2. Fill 4-6 large romaine leaves with tuna salad and sprinkle with parsley.
   3. If you’re packing lunch to go: Prepare the tuna salad in the morning, mixing in the parsley, then store in a small Tupperware container. Pack romaine leaves separately in a larger Tupperware or Ziploc bag. Refrigerate until lunch time, then spoon the tuna salad into the romaine leaves when you’re ready to eat.

Recipe from: http://www.buzzfeed.com/christinebyrne/clean-eating-challenge-day-11#.vjWw2J1qB
Ingredients

    4 medium zucchini (about 10 ounces each)
    1 teaspoon extra virgin olive oil
    1 small yellow onion, diced
    2 tablespoons minced garlic
    4 links chicken sausage, small dice
    ¼ teaspoon red pepper flakes
    ½ teaspoon salt
    ½ teaspoon black pepper
    ½ teaspoon cumin
    ½ teaspoon basil
    2 cups lower-sugar marinara sauce
    ⅓ cup panko bread crumbs
    ¼ cup shredded Parmesan cheese

Instructions

   1. Preheat the oven to 400° F. Spray a 13x9-inch baking dish with non-stick cooking spray and set aside.
   2. Slice the zucchini in half lengthwise and scoop out the centers with a spoon, saving the centers. Roughly chop the removed centers and set aside.
   3. Bring a large pot of water to a boil, and drop the "scooped out" out zucchini in the water for 1-2 minutes to partially cook. Carefully remove with tongs and reserve on a paper towel-lined plate.
   4. In a large skillet over medium-high heat, add the oil and cook the onions until they start to become translucent, 6-8 minutes.
   5. Add the garlic, diced sausage, reserved chopped zucchini centers, red pepper flakes, salt, black pepper, cumin, and basil. Cook for an additional 2-3 minutes, stirring to combine.
   6. Pour ½ cup of the marinara sauce on the bottom of the baking dish, and line the dish with the zucchini halves, cut side facing up.
   7. Evenly fill each zucchini boat with the sausage filling, and pour the remaining 1½ cup of sauce over the tops.
   8. In a small bowl, combine the panko and Parmesan cheese together. Evenly sprinkle the tops of the zucchini with this mixture.
   9. Generously spray the panko crust with nonstick cooking spray.
   10. Bake until the cheese melts and the top is golden brown, 20-25 minutes.

Recipe from:http://www.skinnymom.com/skinny-sausage-zucchini-boats/#.Us22kBYTHzI


 

Rainbow Veggie Pinwheels
| Prep time: 15 mins | Cook time: 10 mins |
| Total time: 25 mins | Serves: 4 servings |