Chicken, turkey and egg whites are all high protein, low fat and low carb so I like to keep that in mind when putting together a recovery meal.
It doesn’t get any simpler than the ideas below:
Pick up a roasted chicken. Pull off the skin before eating. Serve with a green salad or sauteed spinach.
Scramble up a skillet of egg whites with fresh herbs. Serve with sliced fruit.
Add cooked meat and veggies to chicken broth or your favorite boxed soup.
If you can’t look at a plate of just egg whites, add one yolk to the pan when cooking. You’ll be amazed at how much difference adding just one egg yolk will make. You can simply scramble them seasoned with salt and pepper or you can get creative and add any of the following:
- cooked ground meat
- sliced hot dogs
- pepperoni (cook first and blot off the fat)
- turkey bacon
Scrambled eggs topped with salsa is one of our favorites.
Pick up a roasted chicken. Pull off the skin and chop the meat. Or use frozen, cooked chicken. Mix chicken with a low calorie creamy dressing. If you like, you can also add your choice of any of the following:
- bell pepper
- water chestnuts
- orange slices
Saute ground turkey and chopped onion. Add canned tomatoes, diced green chilies, packet of chili seasoning and cook over medium heat for about 30 minutes.
Skip the meat and beans and you have a super low calorie meal with loads of flavor. Use a packet of chili seasoning as your guide to replace the meat and beans with the same volume of vegetables. You don’t necessarily need to use the vegetables below but do saute the more dense veggies for about 5 minutes before adding the rest of the veggies.
Saute chopped onion, carrots and bell pepper for about 5 minutes. Add chopped zucchini, canned tomatoes and a packet of chili seasoning. Simmer for about 30 minutes until vegetables are soft and chili has thickened.
Since we’re going for easy with the recipes in this post I’ll share my baked frittata recipe. Actually the ingredients are the same as with the stove top method, it’s just the instructions that are modified.
Honestly, I never really follow a recipe when I make frittata. I just whisk up the eggs or egg whites with some yogurt, veggies and cheese and bake it, but I’m giving you a recipe here so you have a place to start.
- 2 cups egg whites
- 2 cups cooked and seasoned vegetables
- 3 tablespoons whole milk yogurt
- 2/3 cup grated or crumbled cheese
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
Preheat the oven to 350 degrees F.
Pour the eggs into a mixing bowl. Add yogurt, salt and pepper. Whisk just until everything is blended. Whisk in half the cheese.
Warm the olive oil in a 12″ cast iron skillet or oven-safe non-stick skillet until shimmering. Add the vegetables, starting with chopped onions or other dense vegetables. Cook for a few minutes, stirring occasionally, then add any softer vegetables such as zucchini. Cook until those vegetables are tender, then add any garlic or greens, and cook until fragrant or wilted. Season with salt, to taste.
Stir the cooked vegetables into the egg mixture. Grease a 9 by 13″ pan or two pie plates and pour the mixture into the pan. Sprinkle reserved cheese on top of the frittata.
Bake for 20 to 25 minutes until the frittata is puffed and the center jiggles just a bit. Remove the frittata from the oven and place it on a cooling rack or on a stove burner (my favorite shortcut cooling rack). After 10 to 15 minutes slice and serve.