Recipes
Enjoy this side dish with meat dishes or on its own
Preparation time: 45 minutes
Servings: 2
Nutritional values:
- Calories: 109 kcal
- Carbohydrates: 17 g
- Protein: 9 g
- Fat: 1 g
Ingredients
- ⅓ cup white rice
- 3 tablespoons low-fat cottage cheese
- 1 egg white
- 1 bunch of flat-leaf parsley
- fresh dill
- 1 teaspoon ground pepper
- 2 cups baby spinach
- 3 teaspoons crutons
Preparation
- Preheat the oven to 180 degrees.
- Mix rice and cottage cheese in a bowl.
- In a small bowl, mix the egg whites, parsley, dill and pepper.
- Add the spinach and egg white mixture to the rice mixture and mix well. Pour the mixture into a casserole dish and sprinkle with the crutons.
- Bake for 40 minutes.
This recipe is a variation on the classic breakfast and a quick meal to prepare that has a nice balance of protein, carbohydrates and fats.
Preparation time: 41 minutes
Servings: 3
Nutritional values:
- Calories: 956 kcal
- Carbohydrates: 22 g
- Protein: 72 g
- Fat: 60 g
Ingredients
- 6 strips of turkey bacon
- 2 cups diced sweet potatoes
- 2 whole eggs
- 1 cup egg white
- ¼ cup almond milk
- ½ cup low-fat grated cheese
- 1 small red bell bell pepper, cut into strips
- 1 cup spinach
- 1 whole onion, cut into cubes
- 2 green onions, cut into cubes
- 1 tablespoon olive oil
- Salt and pepper to taste
Preparation
- Fry the bacon in a pan until it is crispy and then place it on a paper towel to drain.
- Add the olive oil and vegetables to the pan and cook for a few minutes.
- Then add the sweet potatoes and cook for a few more minutes.
- Spray a pan with cooking spray and add the eggs, egg whites, milk, cheese, salt and pepper. Stir this mixture well. Then add the bacon, sweet potatoes and vegetables.
- Cook this mixture until the egg is cooked and the cheese has melted.
This recipe is a healthy twist on the classic meatloaf, using minced turkey instead of minced beef. Add some mashed potatoes and green beans and you have a complete meal.
Preparation time: 32 minutes
Servings: 6
Nutritional values:
- Calories: 333 kcal
- Carbohydrates: 26 g
- Protein: 41 g
- Fat: 7 g
Ingredients
- 750g lean turkey mince
- 1 cup finely chopped onions
- 4 large egg whites
- 1 cup salsa
- ¾ cup rolled oats
- 1 tablespoon powder for onion soup
- ¼ teaspoon ground black pepper
- 3 tablespoons diet ketchup
- 2 cup sliced potatoes
- 1 cup green beans
- ¾ cup skim milk
- 2 tablespoons butter
Preparation
- Preheat the oven to 180 degrees.
- In a large bowl, mix the turkey mince, onions, egg white, salsa sauce, oats, onion soup powder and black pepper. Shape this mixture into an oblong meatloaf and place it in a special meatloaf tin (or use an oblong cake tin) and pour the ketchup over it.
- Bake the meatloaf in the preheated oven until it is no longer pink in the center and the juices run clear, which should take about 60 minutes.
- 25 minutes after you put the meatloaf in the oven, cut the potatoes into 2-centimeter pieces. Place the chopped potatoes in a large saucepan, cover with water and bring to the boil over a high heat. Then reduce the heat to medium and simmer until the potatoes are soft, which should take about 20 minutes.
- Place the green beans in a large saucepan with 3 cm of water. Bring the beans to the boil and then simmer over a medium heat without the lid for 6 to 8 minutes before draining.
- Remove the meatloaf from the oven and leave to cool for 5 minutes before slicing.
- Drain the potatoes and then return them to the pan. Mash the potatoes while gradually adding the skimmed milk. Add the butter and mash the potatoes until you have soft mashed potatoes.
- Place a portion of meatloaf and mashed potatoes on each plate with a cup of green beans.
If you want to take your eggs to the next level, try these egg and ham cups - they're delicious and easy to prepare.
Preparation time: 25 minutes
Servings: 1
Nutritional values:
- Calories: 155 kcal
- Carbohydrates: 2 g
- Protein: 16 g
- Fat: 9 g
Ingredients
- 1 slice of low-fat ham
- 1 whole egg
- 2 tablespoons low-fat grated cheese
- 1 small tomato cut into thin slices
Preparation
- Preheat the oven to 190 degrees
- Spray a muffin tray with cooking spray.
- Press the ham into the muffin cases so that it lines the cavity.
- Place a slice of tomato in the ham tin.
- Break an egg and place it on top of the tomato.
- Repeat this process for as many muffin tins as you like.
- Place the muffin tin in the oven and bake for 10 to 15 minutes or until the egg is almost cooked.
- Top the egg with the cheese and bake for a further 3 to 5 minutes.
- Leave the muffin tray to cool for a few minutes before carefully removing the cups from the tins with a spatula.
- Eat the egg and ham cups with carbohydrates of your choice such as fruit, oatmeal or wholemeal wheat bread.
You'll love these fluffy, protein-packed chocolate donuts with a dark chocolate glaze
Preparation time: 32 minutes
Servings: 6
Nutritional values:
- Calories: 225 kcal
- Carbohydrates: 25 g
- Protein: 12 g
- Fat: 8 g
Ingredients
- 1 cup whole wheat flour
- 1 scoop chocolate protein powder
- 2 tablespoons unsweetened cocoa powder
- ½ teaspoon baking powder
- ¼ teaspoon salt
- 1 whole egg
- 1 cup low-fat quark
- 2 tablespoons Truvia (stevia powder)
- 2 tablespoons unsweetened almond milk
- 1 tablespoon olive oil
- ⅓ cup dark chocolate chips or chocolate lentils
Preparation
- Preheat the oven to 160 degrees.
- In a large bowl, mix flour, protein powder, cocoa powder, baking powder and salt.
- In a separate bowl, mix the egg, low-fat quark, Truvia (stevia powder), milk and olive oil well.
- Combine the wet and dry ingredients into an even batter.
- Spray a donut tray with non-stick spray. Pour the batter into a spray bag or plastic bag, cut off a corner and press the batter into the cavities of the donut tray.
- Bake the donuts for 6 to 7 minutes or until a toothpick inserted into the donuts no longer sticks. If in doubt, it is better to bake the donuts for a shorter time so that they do not dry out.
- Leave the donuts to cool completely. Melt the chocolate chips in the microwave and then dip each donut in the melted dark chocolate.
- Garnish the donuts with chocolate chips or shredded coconut if you like. The donuts are also delicious with a sprinkling of sea salt on the glaze.
