Always in a rush in the mornings…?
Perhaps skipping breakfast and maybe making less-healthy choices throughout the day?
Here is a quick and easy recipe for freezable breakfast burritos. Much less expensive than typical store bought frozen burritos, plus they are not filled with preservatives and unknown ingredients. Make a batch when you have some free time, and you will no longer have an excuse to be skipping out on a protein packed breakfast!
Omit the ground turkey and add black beans instead for a vegetarian-friendly burrito. Add extra veggies of your liking for more fiber and nutrients.
Each burrito offers: 1 grain/starch, 2.5 oz protein, 1 dairy, and 1 non-starchy vegetable (when you add the veggies you like, of course!)
(Easy-Freezable) Breakfast Burritos
Print recipe| Serves | 12 |
| Prep time | 15 minutes |
| Meal type | Breakfast, Main Dish |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
Ingredients
- 1 1/2 lbs, lean ground turkey
- 12 Flat-Out Wraps, or Mission Low-carb whole wheat tortillas
- 12 egg whites, or about 3 cups egg-substitute
- 3 cups shredded low-fat cheese
- 1 cup chopped onion
- 1 cup chopped red or green bell pepper
- 1 cup chopped mushrooms
- salsa
- taco seasoning or chili powder, to taste
- finely chopped jalapeno
- No-Salt seasoning (Mrs. Dash), to taste
- black pepper, to taste
Note
Nutrition per burrito:
1 grain/starch
2.5 oz protein
1 dairy
1 non-starchy vegetable- when veggies included!
Directions
| Step 1 | |
| In a large non stick skillet, cook ground turkey until browned. | |
| Step 2 | |
| Add in egg sub, and any vegetables. Cook until eggs are solidified. | |
| Step 3 | |
| Lay out tortillas on a sheet pan. Spoon egg/turkey/veggie evenly on middle of all tortillas. | |
| Step 4 | |
| Sprinkle with cheese, and salsa if using. Roll tortillas. | |
| Step 5 | |
| Place in freezer. When frozen, wrap individually in Saran Wrap or in zip lock bags. | |
| Step 6 | |
| When ready to eat, remove from freeze, unwrap, place loosely in a paper towel and microwave 1 1/2 to 2 minutes. | |
Creamy Vegetable Chowder
- On January 08, 2013
- By Lindsay
- In Entrees, Quick and Easy, Recipes, Salad/Vegetables, Soup, Vegetarian
0
Craving corn chowder? Try this recipe, featuring even more vegetables, and much less fat!
Creamy Vegetable Chowder
| Serves | 6 |
| Dietary | Vegetarian |
| Meal type | Lunch, Main Dish, Soup |
| Misc | Pre-preparable, Serve Hot |
| Website | Adapted from twopeasandtheirpod.com |
Ingredients
- 2 tablespoons Smart Balance butter
- 1 Large onion, chopped
- 2 cloves garlic, minced
- 2 stalks celery, chopped
- 1 Large carrot, chopped
- 1 red pepper, diced
- 3 tablespoons poblano pepper, minced (optional)
- 2 Yukon Gold potatoes, washed and diced
- 2 cups vegetable broth
- 2 cups frozen or canned sweet corn
- 1/3 cup all-purpose flour
- 3 1/2 cups skim milk
- 1/2 teaspoon dried thyme
- black pepper and salt to taste
- shredded low-fat cheddar cheese for topping, optional
Note
Love corn chowder? This is a great recipe that includes even more nutritious vegetables, and much less fat, without sacrificing the taste!
Directions
| Step 1 | |
| In a large soup pot over medium-high heat, add butter, onion, and garlic and saute for 2-3 minutes. | |
| Step 2 | |
| Add remaining vegetables (expect for corn) and broth to pot, and cook about 10 minutes until vegetables are tender. | |
| Step 3 | |
| In a medium-sized bowl, whisk flour and milk. Pour into soup pot with vegetables and broth. | |
| Step 4 | |
| Add corn, thyme, black pepper and salt. Let simmer 20-30 minutes. | |
| Step 5 | |
| Serve with shredded cheese if desired. | |
Small Steps for Success
- On January 02, 2013
- By Lindsay
- In News, Nutrition Education
- 0
With the start of the New Year, many people will be making their New Year Revolution. Being more physically active, losing weight, and getting “healthy” are pretty popular resolutions among Americans. You may notice that as a result fitness centers are jam-packed, and grocery store carts are being packed to the max with fresh fruits and vegetables. But for many, this new resolution only lasts for a short while. If you are one who does stick to your goals, you will see that by the end of February the gym isn’t as busy, and the grocery carts you walk by have more of the cookies and chips and less produce. This year try taking smaller steps to help you stick to your resolution. Instead of starting off the year with a completely different lifestyle you are accustomed to, try making just one or two small changes. After those new changes become habits, make another small change. Before you know it, your “new changes” will become habits, and your New Year Resolution will no longer be a “resolution”, but a “lifestyle”!
Check out the Today Show’s, Joy Bauer, tips and tricks for making small changes towards your New Year Resolution:
A New Year Means A New Resolution…This Year Make It SMART!
- On December 27, 2012
- By Lindsay
- In Nutrition Education
- 0
Does it seem like every January 1st your making a new goal for the year, but by February 1st it’s forgotten or ” failed”? That’s probably because your goals and resolutions are not realistic. This year set a goal and reach it! The key is setting a “SMART” goal:
Specific: Instead of “I will lose weight” or “I will exercise” set specific goals like “I will lose 20lbs” or “I will exercise 3 days a week” . Use ” who, what,where, when” to help set goals.
Measurable: Establish a way to monitor your progress. Ask yourself questions like “how much”, “how many” and “how will I know I reached my goal” to make sure it is measurable.
Attainable: Set a goal that really means something to you. When you have certain values, attitudes and beliefs about the outcome of your goal, you are more likely to have the confidence and will power to achieve it.
Realistic: Set a goal that is actually possible to reach. Instead of “I will lose 100lbs in 6 months”, try a more realistic goal like “I will lose 1 lb a week”. Instead of going from no exercise to a goal of exercising an hour everyday, try a goal like 3-4 days per week. If you set a goal too high, you are more likely to struggle with it, and therefore more likely to give up.
Timely: Establish a time frame for your goal. When you set a time frame, you are more likely to make actions to help meet your goal. If you simply say ” I will lose 50 lbs” , there is no set date. If you change it to “I will lose 50lbs by December 31st” you are more likely to get going!
Let 2013 be the year you make a goal or resolution and stick to it! Just remember to make it “SMART”!