Guess whose back? Back again. Simple recipes with RJ is back … tell a friend!
Slim Shady has a way of getting stuck in your head.
Hello again G@Gers, as you can tell by the title I’m back once again with more light, healthy and most importantly SIMPLE recipes that make eating healthy not only easy and near hassle free, but delicious and 100% satisfying. This time I skipped snacks and included a DESSERT, upon special request of a friend of mine here no less. I hope you all enjoy them and without further squabble, here are the recipes!
RJ’s Mega Omelet
I love runny yolks and soaking bread, but we all need to change it up once in a while, am I right? Whoever told you veggies for breakfast was taboo can be damned, because I have an omelet for you that is going to give you your daily dose of green energy, along with a little bit of cheesy goodness to keep your hankering down too. This is a great easy breakfast to have along side a piece of multigrain toast or even some fresh fruit, maybe some turkey bacon if you’re kicking your protein up. Without further adieu here’s my favorite omelet recipe, made by ME!
What you’ll need:
- 1 Whole egg
- 2 Egg whites
- ½ Cup of fresh spinach
- ½ Broccoli florets, lightly steamed (leftovers are fine)
- ½ Sliced cherry tomatoes
- ¼ Light feta cheese
- Fat free (or lean) sliced turkey
- ¼ Cup fat free skim milk
- Salt & Pepper
- Cooking spray
How you’ll make it:
- If your broccoli is uncooked, lightly steam it so the outside is tender, but the center still has a little snap to it. About 5 minutes in a vegetable steamer for small florets.
- Combine eggs, milk, salt and pepper in a bowl and whisk together until foamy. Pour into a non-stick pan with a bit of cooking spray and slowly twirl pan to coat.
- Place a lid overtop of the pan to allow the top of the omelet to cook, so you won’t have a runny center.
- Fill the center of your omelet firstly with the turkey and feta, then your veggies. Place lid overtop once more until the spinach is wilted.
- Get your spatula under either side of the omelet and flip over. Give it about one more minute to make sure the cheese is nice and warm and then slide it on out of there.
- Serve with multigrain toast or fruit and enjoy!
PROTIP: You can find fat free turkey at most places that have an open deli, it’s a Scheider’s brand just like the ham I mentioned in my last recipe take. If you want to change it up, try arugula instead of spinach and substitute tomatoes for roasted red peppers.
Tzatziki Chicken Sammies w/ Roasted Red Pepper
This is an easy lunch that can also serve as a lazy dinner. All you need is a few basic ingredients and a single pan to make this beautiful sandwich, made with a classic Greek condiment and a little bit of love. Enjoy!
What you’ll need:
- 1 Chicken breast (for each sandwich)
- 1 Cup arugula
- 2 Slices roasted red pepper, jarred
- ¼ Cup light tzatziki sauce (premade is easiest)
- Slices tomato
- Fresh chopped dill, as much as you’d like.
- 1 Whole wheat Kaiser bun.
- Cooking spray
- Salt & Pepper
How you’ll make it:
- Slice your chicken breast into strips and season with salt and pepper. Cook in a pan on medium heat until chicken is completely done.
- Turn off the heat. While the chicken is still hot, slice the pepper into ribbons length ways, and then in half. Toss with the hot chicken.
- Transfer chicken and peppers to a bowl and allow to stand for 5 minutes while you assemble your buns with arugula and tomato.
- Put ¼ cup tzatziki into chicken and pepper mixture and toss to coat. Sprinkle with fresh dill.
- Put mixture onto your sandwich and enjoy!
PROTIP: You can find jarred roasted red peppers in large jars where you would normally find olives and pickles in most grocery stores.
Lean Spaghetti Bolognese
I love spaghetti and meat sauce. We all do. But the amount of carbs from white pasta and the heaviness of ground beef tends to tip the scales at “maybe that was a bit much.” For this recipe we take out the white pasta and replace it with a whole wheat alternative, and sub the ground beef for extra lean ground chicken. Now you can make your own sauce from scratch (I have before) but for a time saver I included a “from the tin” style sauce recipe that’s much faster. You can of course use premade sauce as long as you watch the calories and fat that is in it.
What you’ll need:
Sauce:
- 1 Can crushed tomatoes
- 1 Tin tomato paste
- 2 Cans diced tomatoes
- 1 Tbsp oregano
- 4 Ribbon-sliced basil leaves (or 1 Tbsp dried basil)
- 1 tsp sugar
- Salt & Pepper to taste
- 4 Cloves of garlic
- 1 Tbsp Red wine or red wine vinegar
The Rest:
- 1 Large cooking onion, diced
- 2 Cups mushrooms, sliced
- 2 Cups fresh spinach
- 2 Cups fresh heirloom tomatoes
- 1 lb Extra lean ground chicken
- Cooking spray
- 1 Package whole wheat pasta
How you’ll make it:
- Bring your pasta water to a boil while you prep your sauce so it’s ready to go. Make sure to season the pasta water with a pinch of salt or undead Italian Nonas will come and slap you.
- In a large sauce pan on medium, brown the extra lean ground chicken in cooking spray along with onions, mushrooms and garlic. When it’s done, drain off any excess grease.
- Return pan to the stovetop and add tomato paste, crushed tomatoes, diced tomatoes and red wine vinegar. Bring to a simmer and add your spices. Turn to low and allow to simmer while you prep your pasta.
- Cook your pasta according to package directions and drain.
- Add your spinach and sliced heirloom tomatoes to the simmering sauce and cook until wilted and tender.
- Add your pasta to your sauce and toss to coat.
PROTIP: Tossing your pasta with the sauce prevents you from over indulging on the meaty goodness. Another good way to help portion control is to know exactly how much pasta you should eat. For a proper pasta portion, compare it to the size of a ripe grapefruit. If you want to make this dish vegetarian, you can use veggie ground or dice 3 lbs of mushrooms to substitute your meat.
Chocolate Strawberry Banana Bread w/ Nutella
We all love banana bread, because it’s easy to make and prevents us from wasting those nearly-gone bananas we forgot about. Throw in some antioxidant rich strawberries and a little bit of cocoa and you have something extra special. Rather than reaching for butter, try this yummy dessert bread with your favorite hazel nut spread, to make up for the lack of actual chocolate chips!
What you’ll need:
- 3 Large ripe bananas, the riper the better
- 1 Large egg
- 1 Cup Sliced strawberries
- ¾ Cup brown sugar (or sugarless alternative)
- 1/3 Cup Fat reduced margarine
- 1 Pinch of salt
- 1 tsp Vanilla extract
- 1 ¼ Whole wheat flower
- 1 tsp Baking powder
- ¼ Natural unsweetened cocoa
- 5”x9” Non-stick loaf pan
- Cooking spray
- Nutella
How you’ll make it:
- Preheat your oven to 350* F before your prep so it’ll be ready when you’re done.
- Slice your strawberries nice and thin and place on paper towel, and then cover. Gently press paper towel against the strawberries to absorb any excess liquid. Allow them to sit like this while you complete your prep.
- Mash your banana and egg together, along with your vanilla until completely smooth. With a fork, whisk, or food processor if you’re fancy.
- Slowly add your margarine (melted) and combine.
- In a separate bowl, combine flour, cocoa powder, salt, baking powder with a whisk.
- Slowly add your dry ingredients to your wet ingredients and whisk until completely combined. Then add your strawberries and fold so not to break the strawberries apart.
- Grease your 5x9” loaf pan with cooking spray and add mixture. Place in the oven for 1 hour or until a tooth pick comes out clean when the center of the loaf is pierced. Allow the loaf to cool for 20 minutes before serving.
- Spread a little nutella on your bread and enjoy!
That’s all of the recipes I have for today, I hope you all enjoyed this and if you have any requests for recipes or suggestions leave them in the threads below! Have a good one everybody!
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