Crustless Smoked Turkey And Spinach Quiche

Protein filled breakfast, that will keep you energized throughout the day.

Nutrition Facts:

Calories 152

Fat 5.1 g

Satfat 2.8 g

Monofat 1.3 g

Polyfat 0.5 g

Protein 14.2 g

Carbohydrate 11.2 g

Fiber 0.5 g

Cholesterol 68 mg

Iron 1 mg

Sodium 427 mg

Calcium 225 mg


Cooking spray

3/4 cup (4 ounces) cubed smoked turkey ham (such as Jennie-0)

1/2 cup chopped onion

1/8 teaspoon freshly ground black pepper

3/4 cup (3 ounces) shredded Swiss cheese, divided

1 cup fresh baby spinach leaves

1 cup fat-free cottage cheese

1/2 cup evaporated fat-free milk

1/4 cup (1 ounce) shredded reduced-fat cheddar cheese

2 large eggs

2 large egg whites

1/2 cup all-purpose flour (about 2 1/4 ounces)

1 teaspoon baking powder


1. Preheat oven to 350°.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.

3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.

4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.

5. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

Recipe courtesy of 

Ground Turkey Lettuce Tacos

Low carb, guilt-free, very high in protein and delicious.

Nutritional Facts:

Calories 388 per serving (makes 2)

Fat 7.5 g

Satfat 2.6 g

Monofat 0 g

Polyfat .3 g

Protein 60.4 g

Carbohydrate 19.1 g

Fiber 6.4 g

Cholesterol 152.5 mg

Iron 21.8% Daily Value

Sodium 810.4 mg

Calcium 17.9% Daily Value


1 pound 99% fat free Turkey Breast Ground Turkey (Harris Teeter)

1/4 cup chopped onion

1 clove chopped fresh garlic

.3 cup part skim mozz-cheddar Kraft Shredded cheese

3 tablespoon Picante salsa (Pace) 

1 head Romaine Lettuce

3 sprays Canola Oil Cooking Spray

1/4 teaspoon freshly ground black pepper


1. Spray skillet with Canola cooking spray. Sautee onion and garlic for 1 minute. Add ground turkey in skillet over medium heat and cook until light brown. Add salsa, pepper and other seasoning, as desired.

2. Break off bite size chunks of the inner head of the Romaine lettuce. Apply turkey and salsa mixture to lettuce boat. Sprinkle with cheese and enjoy!

Fennel And Spinach Salad With Shrimp And Balsamic Vinaigrette

Super light, high in protein, and low in calories, this is a great option for dinner on a hot summer day.

Nutritional Facts:

Calories 274

Fat 13.5 g

Satfat 2.2 g

Monofat 7.7 g

Polyfat 1.9 g

Protein 27.5 g

Carbohydrate 11.2 g

Fiber 3.5 g

Cholesterol 176 mg

Iron 5 mg

Sodium 487 mg

Calcium 156 mg


3 slices center-cut bacon

1 pound jumbo shrimp, peeled and deveined

2 cups thinly sliced fennel bulb (about 1 medium bulb)

1 cup grape tomatoes, halved

1/2 cup thinly sliced red onion

1 (9-ounce) package fresh baby spinach

2 tablespoons finely chopped shallots

3 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper


1. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan, reserving drippings, and crumble. Add the shrimp to pan, and cook 2 minutes, turning once.

2. Combine bacon, 2 cups fennel, grape tomatoes, red onion, and baby spinach in a bowl. Combine the remaining ingredients in a small bowl, stirring with a whisk. Add the shrimp and balsamic mixture to spinach mixture; toss well.


Recipe courtesy of

Chicken And Summer Vegetable Tostadas

This fresh and simple chicken dish will get your taste buds watering all for under 400 calories per serving!

Nutritional Facts:

Calories 371

Fat 11g

Sat Fat 4.6g

Mono Fat 3.7

Poly Fat 1.3

Protein 30.8

Carbs 36.4

Fiber 3.9

Cholesterol 68mg

Iron 1.3mg

Sodium 740mg

Calcium 182mg


2 tsp Canola Oil

1 tsp Ground Cumin

1/4 tsp Kosher salt

1/4 tsp Black Pepper

12 oz Chicken Breast Tenders

1 cup Chopped Red Onion

1 cup Fresh Corn Kernels

1 cup Chopped Zucchini

1/2 cup Salsa Verde

3 tbs Chopped Fresh Cilantro

4 (8 inch) Fat-Free Flour Tortillas

Cooking Spray

3 oz Shredded Monterey Jack Cheese


Preheat broiler.

Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.

Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.