healthy recipes
Individual meatloaf
recipe by Adrienne Van Lew - CPT, Firefighter, & FitnessX Magazine Writwer/Model
Nutrition: (4 Servings) 1 Serving = Calories 230,
Fat 6g, Carbs 17g, Protein 24g , Sodium 225mg
Ingredients:
• 1-lb lean ground turkey
• 1-lb lean ground beef
• 3 egg whites
• 3 large eggs
• 1 cup milk
• ½ cup bread crumbs or panko
• ½ cups grated Parmesan
• ½ tablespoon Italian seasoning
• ½ tablespoon salt
• 2 garlic cloves minced
Preparation:
1) Top with light sugar ketchup or no sugar ketchup.
2) Preheat oven to 400 degrees.
3) Mix together all ingredients in a bowl.
4) Scoop into a muffin tin or brownie pan, until slightly
overflowing. They shrink down a lot!
5) Bake for approximately 25 minutes. Top with ketchup
and serve. Enjoy!
Breakfast burritos
recipe by Leha Long, FitnessX Magazine Writer/Model
Nutrition: (Serving Size = 1 Burrito) Calories 250,
Fat 10g, Carbs 25g, Protein 16g , Sodium 135mg
Ingredients:
• 1 low-Carb Low-Fat Soft Taco Tortilla
• 6 tbsp. Liquid Egg Whites
• 2.5 oz Extra Lean Ground Turkey Breast
• 1/4 cup Diced Onions, Raw
• 1/4 cup of Sliced Avocados, Raw
• 1/3 cup Diced Green Peppers
• 1/3 Diced Tomatoes, Raw
24. FitnessX.com / FitnessX Magazine
Preparation:
1) Cook the turkey, onions, avocado, and bell peppers.
2) Scramble the eggwhites in a pan that has been sprayed
with cooking spray.
3) Remove the eggs, then spray the pan again and place the
tortilla in the pan.
4) While the tortilla is cooking, place the scrambled eggs,
chopped onions, green peppers, and turkey on top.
5) Wrap the tortilla around the mix and enjoy!