Egg White Lemon Crepes w/ Berry Filling

It’s spring! And I wanted to make a delicious dessert, that was light and delicious. Why I came up with crepes? No Idea. But I’m so glad I did. These are egg white lemon scones with a berry filling. You can opt to either top the crepes with whipped cream, or a skim milk whipped topping I made. The skim milk topping is a little healthier, but it doesn’t stand up as long as whipped cream.

Recipe makes 4 crepes.

What you need:

For the crepes:FullSizeRender(3)

  • 1/2 cup flour
  • 1/2 cup egg whites
  • 1/2 cup skim milk
  • 1 tablespoon olive oil
  • A pinch of salt
  • 1 teaspoon lemon zest
  • 2 tablespoons of fresh lemon juice

For Berry Filling:

  • 1- 1 1/2 cups mixed frozen berries
  • 1 teaspoon sugar or your favorite no-calorie sweetener.

For Skim Milk Whipped Topping:

  • 1/2 cup skim milk
  • 1 tablespoon no-calorie sweetener
  • Cup of ice
  • 1/2 teaspoon of vanilla extract

OR For Whipped Cream:

  • 1 cup heavy whipping cream
  • 2 tablespoons of sugar
  • 1 teaspoon vanilla extract

FullSizeRender(2)Put the berries & a teaspoon of Splenda into a small pan. turn stove on high heat. Continually stir until the berry mixture thickens. Remove from heat.

Mix all the crepe ingredients together in a bowl. set the stove to medium heat. Coat a pan with non-stick spray and heat the pan. Pour 1/4 cup of the batter into the skillet. Tilt the pan in a circular motion to allow the batter to spread to the edges. Cook until the bottom is brown, and flip. Fill the crepes with 2 tablespoons of the berry mixture. Cook for another two minutes, or until the crepe is slightly brown. Fold crepe over and remove from pan.

If you’re making the skim topping

In a blender add all the ingredients for the whipped skim milk. Blend on the highest speed for 5 minutes. (The more powerful the blender the better.) Turn blender off let sit for a minute or two to let foam solidify.

If you’re making the whipped cream

Take the bowl and whisk you plan to use and stick it in the freezer for 15-20 minutes. (This goes for the bowl and whisk for standing mixers as well.)

IMG_2504When the bowl is cold, add the heavy whipping cream, sugar and vanilla extract. Whip until you get stiff peaks. Don’t over whisk or you’ll start to get butter.

*note: If you’re using a standing mixer, make sure you whisk on a very low setting. In addition, make sure you scrape all the ingredients from the bottom. Generally the whisk won’t hit the bottom, so you have to make sure to scrape all the ingredients from the sides and bottom.

You can save the whipped cream or leftovers in an airtight container in the fridge. Just make sure to give it an extra whisk for a few seconds before using.

No matter which topping you choose- add a dollop of the whipped topping on the crepe. top again with some of the berries if you’d like. DELICIOUS!!!!!

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One-Dish Tilapia w/ Spinach & Bell Peppers

tilapia finishedAfter work I’m always starving, and let’s be honest, I can get pretty hangry. So I’m always looking for quick and healthy meal. A friend of mine helped inspire this post. We made this while having a girl’s night in. It’s a one dish meal that’s amazingly satisfying. (It’ll also help me get through the huge bag of frozen tilapia filets that I bought.) The flavors from the fish and vegetables really meld together.

So here we go.

Calories: 200

What you need:

1 tilapia filet

2 cups of fresh spinach

1 cup of bell peppers (chopped into strips)

salt & pepper to taste

A couple dashes of garlic powder

a couple dashes of chili powder or red chili flakes (if you like it spicy!)

1 tsp olive oil

A pan with a lid if you have one.tialpia with lid

On the stove, heat up the olive oil in a pan. Season the tilapia filet with the salt, pepper, garlic and chili. Place the filet in the pan. In the same pan add the spinach and bell peppers. Add more salt and pepper. Cover the pan & cook on medium heat. occasionally stir the vegetables, and flip the fish when it seems about halfway done. When the fish is done and vegetables cooked, serve and enjoy!

*this recipe could also be really great if you add onion in with the bell peppers and spinach. I personally don’t love onions so I didn’t add them, but they could be a really great addition!

Turkey Burger w/ Avocado & Roasted Red Peppers

turkey burger frameThe big problem with turkey burgers is they dry out easily. But if you can make it juicy, it’s delicious.

In this burger recipe, I use a toasted english muffin as a bun. It’s crispy, and can handle juice well without getting soggy. Also check out my Garlic Rosemary French Fries Recipe for a great side!

Makes 1 turkey burger

Calories: 380 (if you add ketchup just round up to 400)

What you’ll need:

-4 oz of lean ground turkey

-1/4 of an avocado

-1/4 cup roasted red peppers

-salt

-pepper*

-chili powder*

-garlic powder*

-basil*

-oregano*

*really only need a couple of dashes of each.

-Whole wheat english muffin (I used Thomas’ Light english muffins which are 100 calories a muffin.

-OPTIONAL: balsamic ketchup (I think it added a really great flavor. Heinz makes a brand, but if you can’t find it in the story traditional ketchup, or none at all works well. I wasn’t prepared to venture into making my own ketchup.)

In a bowl, place the turkey, salt, pepper and all the seasonings. Mix together. Make into a patty shape. (My ground turkey was moist enough that it didn’t need a binding agent, but use a tiny bit of egg whites if you find your patty is falling apart. Not too much though or it’ll be really goopy. gross.)

Heat a skillet on the stove (or grill if you have that option. I am not a grill master, but if you are go for it!) & spray with non-stick spray. (I have an olive oil sprayer that i love so I don’t have to keep buying spray. and it doesn’t have aerosol in it.) Place the patty on the stove on medium- medium high heat. (Each stove is different. Jut want to be able to cook the patty through without burning the outside.)

Toast your english muffin (hardest part of the recipe right? ha.)

Chop up the red peppers and avocado.

When you’re patty is done assemble it! Add the balsamic ketchup if you have it. Easy and quick recipe!

Low-Calorie Breakfast Tacos

Over the last few years I’ve been in a love affair with, what I consider to be, the MOST AMAZING  breakfast burrito in the universe. (my friends think I’m insane.) It was a constant staple for me while I was living in the Washington DC area.

Now I am aware there are breakfast burritos in Philadelphia. But there are 2 problems. First, I’m not sure I believe I can ever find one that’s as soul-satisfying as the one I’ve grown to love. (Yes, I know I’m being a little dramatic.) Second, I’ve been doing so well at eating healthy, and I didn’t want to get derailed because of a burrito.

So to make a long story short, I wanted to find a healthy way to satisfy my craving for this burrito. So I came up with this healthier recipe for breakfast tacos.

(UPDATE! Turns out La Tortilla factory also makes a large tortilla, so you could make this same recipe into a burrito! I’ve yet to try but it should be the same recipe just with one big tortilla instead of two little ones!)

IMG_1483

Makes: 2 Breakfast Tacos  

Calories: 287

What you’ll need:

-3/4 cup egg whites

-1/4 cup poblano peppers chopped

-4 tbsp Black refried beans (I used Amy’s brand, I’m sure others are out there)

-1/4 cup shredded white cheddar cheese (I used Horizon brand)

-2 whole wheat low carb/ high fiber tortillas from “La Tortilla Factory” (They’re fantastic, and only 50 calories a tortilla. Of course you can use whatever tortillas you like, but these were a huge help in getting the calories lower. Of course if you’re looking to cut carbs all together make it a lettuce wrap!)

-2-3 tbsps of your favorite salsa (I used a poblano salsa made by 365. Can you tell I love poblano peppers?)

-Salt & pepper to taste

-lettuce & tomato if you so choose. And of course your favorite kind of hot sauce!!!

Heat up skillet. If needed, spray with a non-stick spray. Add the egg whites, poblano peppers, salt & pepper to the skillet. Scramble the egg mixture. Cook until firm.

Take the tortillas. To make them even better heat the tortillas on a skillet & brown. Gives it a great texture. Alternatively pop them in a microwave to warm.

Heat up refriend beans on microwave or stove.

Fill the tortillas with the scrambled eggs & refried beans. Top with salsa and cheese.

Make it your own by adding, whatever veggies you like like lettuce, fresh tomatoes and hot sauce. (I used a habanero garlic hot sauce. Really gave the tacos a flavor boost.)

ENJOY!

Peanut Butter Banana Protein Shake

FullSizeRenderI’ve always had yoga instructors and workout coaches tell me that protein was important. But I always had trouble finding a shake that was delicious, and didn’t have a ton of calories. Many protein powders are made for body builders who spend all day in the gym. But I just wanted a refreshing snack that would help me recover from a run or yoga session.

You many not have all the ingredients readily available in your pantry… but I promise the products are worth it.

You can use any protein powder you like. I recommend something that’s vanilla or plain flavored. My personal favorite it Vega “Viva Vanilla” it’s 80 calories and 15 grams of protein per serving. To top it off I LOVE the flavor. But use whatever you’d like!
What you’ll need:

-One Scoop of Vega “Viva Vanilla” Protein Powder (Or your personal favorite)

-1 1/2 Bananas (Tip: Freeze the banana for a smoothie consistency. For a regular shake, use fresh bananas)

-2 tbsps of Peanut Butter Slim (powdered peanut butter. PB Fit is another great brand! low calorie and gives a great peanut butter flavor!)

-1 cup unsweetened vanilla coconut milk (I used the “So Delicious” brand)

-Add water as needed. (Powder can be a little gritty without a little extra liquid. Add a little water to make the consistency smoother)

Blend all the ingredients together and enjoy!

Interested in something chocolatey? Try my “Peanut Butter Cup” Protein Shake Recipe!

Seared Tuna With A Chili Soy Blood Orange Glaze

Blood oranges are one of my favorite fruits. I’m not sure if it’s their vibrant color or their amazing flavor (think citrus and raspberry all in one!), but either way they’re delicious. The big problem: They’re a winter fruit, and I always want to use them in the spring/summer. So I buy them when they’re in season, but by the time I go to use them, they’re bad. That’s not happening this year! I’m putting them to good use. So here’s a delicious recipe that’s healthy and flavorful. If you don’t have blood oranges or access to blood orange juice don’t worry! You can use any kind of oranges, and you’ll get a great result.

This recipe makes 1 individual serving. Calories: 195 per steak (if you cook with olive oil account for those calories too)


What You Need:

-One Ahi Tuna Steak (3 oz)

-1/8 cup of soy sauce (I prefer to use low sodium)

-1 blood orange

-1-2 tablespoons of a chili garlic sauce- I like it spicy!! So I added two. (The brand I used was Lee Kum Kee. Hoy Fong also has a great sauce. Both of these can be found in the grocery store.)

-1 clove garlic peeled and minced.

-Salt & pepper to taste

-2 tsps of olive oil or non-stick spray. (I have an olive oil sprayer) Admittedly the tuna will sear a lot better with olive oil, but if you’re looking to cut out the calories use the spray.


Take a small saucepan. Mince the clove of garlic. Zest half of a medium-sized blood orange. Add the soy sauce, garlic chili sauce, minced garlic, orange zest. Cut the orange in half, and squeeze the juice from one half into the sauce pan (you can use the other half for garnish or if you’re making multiple servings). Put the pan on high heat. Stir Occasionally until it reduces and thickens. Remove from heat.

Take the tuna steak. season with salt & pepper. Take the blood orange glaze and brush it onto the tuna. Heat a frying pan with the oil or non-stick spray. When Hot add the tuna. Let cook for 30 seconds on each side. Remove from heat and let rest for a few minutes.

Take the rest of the blood orange glaze. It will now be very salty and thick. Add about a teaspoon of water and mix to dilute. Now you have a great dipping sauce!!!

Slice the tuna and serve. I added some cauliflower as a side. Hope you enjoy!