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Make Ahead Breakfast Burrito

Serves 8 , Serving size 1 Burrito

  • 1lb ground turkey sausage
  • 1tbsp olive oil
  • 1 green pepper, chopped
  • ½ white onion, chopped
  • 1 tsp garlic salt
  • 1 tsp cilantro
  • ¼ tsp paprika
  • ¼ tsp cayenne
  • 1 32oz carton “Better’n Eggs” liquid eggs
  • 1 package Tumaro’s Garden Veggie “Low-In-Carb” Wraps
  • 1 bag low-fat shredded cheddar
  • Plastic Wrap
  1. Brown turkey sausage in skillet and drain excess fat. Set aside.
  2. In the same pan, on medium-high heat, sautee peppers and onions with olive oil. Throw in all the spices and cook until the onion become translucent.
  3. Add liquid eggs (I only used about ¾ of the carton so you should have some left over). Use your best judgement for a vegetable to egg ratio. When eggs start to cook, add in the turkey sausage and cook altogether until eggs are cooked through.
  4. Set up your “wrapping station” for the burritos: A space for your pieces of plastic wrap to lie flat, and somewhere to put them once they’re wrapped

5.  Lay out your piece of plastic wrap and burrito shell. Spread cheese on the bottom of the wrap, and then your egg-sausage mixture. Wrap tightly and then roll into plastic wrap securely. Repeat this process with all of wraps and place into plastic bag.

6. Throw in the freezer and enjoy whenever you want!

Calories 223. Fat 10g. Protein 23g.

KP’s Tip: I had some turkey-sausage mixture left over so I just threw the leftovers into a container in the fridge and had it for breakfast the next day. For a little spice, use pepper jack cheese instead of cheddar. They freezer wonderfully and reheat nicely too.

Chicken Caesar Flatbread

Serves 4 , Serving size 2 slices

  • 1 refrigerated thin crust pizza dough
  • 5oz plain greek yogurt
  • 1 tbsp minced garlic
  • Salt and pepper to taste
  • 1 small can sliced olives
  • ½ c cherry tomatoes, sliced lengthwise
  • 2-3 cooked chicken breast tenderloins
  • 3 tbsp grated parmesan cheese
  • 2 tbsp light Caesar dressing
  • 1 bag romaine lettuce
  1. Preheat oven to 425⁰.
  2. Coat your pizza stone or sheet pan with flour and roll out pizza dough evenly.
  3. Place in preheated oven for 6 minutes. This is to make sure the middle of the crust cooks evenly after all the toppings have been added.
  4. In small bowl, mix yogurt, garlic, salt and pepper.
  5. Take dough out of oven, top with greek yogurt mixture, tomatoes, olives, and chicken.
  6. Place in oven for another 10 minutes, or until crust is golden.
  7. Top off with romaine lettuce, drizzle with dressing, and sprinkle with parmesan cheese.
  8. Let cool about 5 minutes, slice, and serve!

Calories 326. Fat 7g. Protein 24g.

KP’s Tip: To speed things up, you can always use rotisserie chicken or pre-cooked chicken pieces for the pizza. This way, all your ingredients are ready to be made into a delicious, colorful meal.

Chicken Enchiladas

Serves 4 , Serving size 2 enchiladas

  • 1 pound ground chicken
  • 1 package “Tumaro’s” Let’s skip the sandwich wraps (8 count)
  • 1 green pepper (chopped)
  • 1/2 sweet onion (chopped)
  • 1tbsp minced garlic
  • 2 10oz cans of mild enchilada sauce
  • 1 can mild salsa (hot if you like spicy foods)
  • 1 4oz can diced jalapenos
  • 1/2 tsp red pepper flakes
  • 1/2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp each of salt and pepper
  • 2 cups shredded mexican blend cheese
  1. Preheat oven to 375⁰ and spray 9×13 pan with non-stick spray.
  2. Spoon 1/2 can of enchilada sauce on the bottom of the pan. 
  3. Brown ground chicken over medium-high heat.
  4. Once browned, add pepper, onion, jalapenos, and garlic and saute until onions are translucent.
  5. Add in red pepper flakes, chili powder, garlic powder, salt, and pepper and mix to combine.
  6. Add remaining half of enchilada sauce to meat mixture. 
  7. Prepare assembly of enchiladas. 
  8. Layer one wrap with about 3 tbsp chicken mixture, top with 1 tbsp cheese, and 1 tbsp salsa. (Be sure to reserve 1 cup cheese)
  9. Wrap tightly around mixture to form enchilada, and place seam side down into pan. 
  10. Continue with remaining mixture to form 8 enchiladas. 
  11. If you have any meat left over, just pour on top of assembled enchiladas. 
  12. Top with another 1/2 can enchilada sauce, and 1c cheese. 
  13. Bake for 25 minutes or until bubbling, take out and enjoy!! 

Calories 408. Fat 20g. Protein 25g.

KP’s Tip: Buy the pre-chopped peppers and onions mix if availabile in your grocery store. They make life so much easier, and quicker! Not a fan of ground chicken? Buy a rotisserie chicken, debone and shred into small pieces to use. 

Chicken BLT Salad with Jalapeno-Ranch Dressing

Serves about 6, serving size: 1.5-2 cups

2 bags or one head of romaine lettuce

½ lb low-sodium bacon

1 pint cherry tomatoes, sliced

1-2 chicken breasts, cooked and sliced into bite-sized pieces

2-3 jalapenos

1/2c light ranch dressing

  1. Preheat oven to 425⁰ and place bacon on a lined baking pan. *The bacon will crisp up better if you place a cooling rack under the bacon so the fat can drip off while baking.
  2. While you’re waiting for the oven to heat, slice cherry tomatoes, and cut and de-vein the jalapenos. Slice the jalapenos into thirds and place into a small food processor.
  3. Add ranch dressing to the food processor and puree jalapenos and dressing until there are no more chunks.
  4. Cook bacon for 15 minutes, flip, and cook for another 8-10 minutes until bacon is cooked and crispy.
  5. Assemble your salad with romaine, tomatoes, chicken, bacon, and drizzle with jalapeno-ranch dressing.

185 Calories. Fat 11g. Protein 16g

KP’s Tip: Sprinkle with parmesan cheese for a little more flavor. You can also use turkey bacon to cut down on the sodium. This is also a great salad for lunches for the week! Easy to assemble, little ingredients, and SO delicious!

Honey Mustard Hummus

Serves 8 , Serving size 3 tbsp

  • 1 1lb 13oz can of garbanzo beans (large can)
  • 1/4c honey
  • 1/4c spicy brown mustard
  • 2tbsp olive oil
  • 3-5 drops lemon juice
  1. Open garbanzo beans and rinse in colander.
  2. Combine all ingredients in food processor and blend until smooth and no chunks or beans are left.
  3. Spoon into your serving bowl and enjoy with your favorite dipping food!

Calories 90. Fat 4g. Protein 3g.

KP’s Tip: I used carrots, celery and pretzel thins to dip into the hummus. This was especially good with the pretzels; it’s like a honey-mustard pretzel!

Buffalo Chicken Cheesesteak Stuffed Peppers

Serves 4, serving size 1 pepper half

  • 2 large red peppers, raw
  • 1lb ground chicken
  • 1/3 c hot sauce
  • 1 cup mozzarella cheese
  • Non-stick spray
  1. Preheat oven to 350⁰.
  2. Rinse and slice peppers in half lengthwise and then devein the peppers (cutting out all seeds and hollowing out pepper).
  3. Lines baking sheet with tin foil and spray with non-stick spray. Place pepper on tray and set aside.
  4. Cook ground chicken in skillet on medium to medium high heat. Continue to stir until cooked.
  5. Add hot sauce to chicken and mix.
  6. Once sauce and chicken is combined, stuff into pepper halves. You should be able to stuff all the chicken into the peppers evenly.
  7. Top with mozzarella cheese.
  8. Place peppers in oven for 20-25 minutes or until cheese is melted and peppers are cooked.

Calories 283. Fat 15g. Protein 29g.

KP’s Tip: Pair with your favorite green vegetable or side salad for a colorful, low-carb and high protein meal!