Sweet and Sour Meatballs

I went to a cooking demonstration at Sprouts (a grocery store in AZ, CA & TX) a few years ago, led by a woman named Dee McCaffrey, CDC.  She is an advocate for processed-free whole food eating.  This is one of my favorite recipes from her cookbook Plan-D.  The only part that I can't find at regular grocery stores yet is the unsweetened or naturally sweetened ketchup.  Polaner and St. Dalfour are the brands that are readily available at stores in AZ and TX.  The recipe is fast and easy.  It's great over white or brown rice and quinoa.  I've even made it in the crock pot on low for 7-8 hrs.  It's also good with ground chicken or beef.  Ground Turkey Breast is the leanest and lowest in calories. 

Homemade Breakfast Sandwich Recipes

Breakfast is the meal I struggle with the most while working full time.  I'm not a morning person and prefer taking my breakfast with me to work.  I also don't like prepackaged foods much.  I also have a short attention span and want variety.  Yup - I'm a mess!  Since I have some vegetarian tendencies, I struggle getting enough protein as well.  The two recipes here have helped. 

Turkey Sausage & Egg Sandwich
During our recent move I was forced to eat frozen meals for a couple days.  I tried the Jimmy Dean D-Lights breakfast sandwiches. 

They were ok, but I knew I could make better ones with a little more nutrition.  I try to never eat pork so mine were made with turkey breakfast sausage.  I found our bulk sausage in the freezer section.  It said that there were 6 servings per package, but I got 9 out of mine.  (if you leave the sausage partially frozen it's easier to slice into patties. You will have extra sausage patties for future stuff.  I froze my extras.)

6 Whole Wheat English Muffins
6 Slices Reduced Fat Cheese
6 Individually Cooked Eggs
6 Cooked Turkey Sausage Patties

Assemble each sandwich & place in single freezer-proof ziplock bags & freeze.  When time to re-heat, remove from plastic, wrap in a napkin/paper towel and microwave on low for 40 secs.  Flip and microwave for another 40 secs.  Adjust time based on microwave power.  If using a toaster oven separate the sandwich into halves with sausage on one side and egg and cheese on another.  Cook on 350 for 5 mins or until fully heated through.  (Ham or bacon would be good substitutes as well as using biscuits or regular toast for the bread.)
**Nutritional Info:  321 cals, 22 carbs, 17 fat, 23 protein, 3 fiber -- if you prefer egg whites only, it's 53 calories less per serving.

Apple, Honey & Nut Butter Sandwich
If you know my eating habits, you know I hate apples.  However, I feel SO much better when I eat them daily.  I have tried variations of this recipe and below is my preferred. 

1/2 medium Apple, sliced thinly
1 Slice Bread
1 T Nut Butter (Almond, Peanut, Cashew, etc.)
1 tsp pure Honey

Toast bread.  Spread nut butter on toasted bread.  Top nut butter with apple slices.  Drizzle apple slices with honey.  Enjoy!
**Nutritional Info based on my ingredients - Almond Butter, Sprouted Grain Bread, Jazz Apple: 242 cals, 35 carbs, 9 fat, 10 protein, 8 fiber

Note: Other variations of this sandwich use cheese & tofu in place of the nut butter. 

Sea Urchins

My last post got me thinking about easy, few-ingredient recipes. Here's a family favorite!

1 8-oz package cream cheese, softened
1 large can chicken, drained (leftover chicken/turkey also works well)
1-2 cans crescent rolls
seasoned bread crumbs
1 can cream of chicken soup

Preheat oven to temperature indicated on crescent roll can (probably 350 or 375'). Mix the chicken and cream cheese together. Take a crescent roll triangle opened flat (you may want to stretch it a little). Place an egg-sized scoop of chicken in the center of the triangle and fold/wrap the corners to seal the chicken mixture  inside. Press into bread crumbs and put on an ungreased cookie sheet.  Repeat until all the chicken is used. Bake until golden brown. Serve with gravy made from cream of chicken soup mixed with water or milk per can instructions.

Unique Taco Salad

1 lb. ground turkey/beef/whatever
2-3 c. grated cheddar cheese
2 lg. tomatoes
Lettuce (usually 3/4 of a head)
Black olives (which I leave out)
1 bag of Doritos - Original flavor
1 can kidney beans (I also leave this out)
1000 Island dressing
1 packet taco seasoning

Add the taco seasoning to the meat as you brown it. Turn heat to low and add 3 cups of cheese. Stir until melted. Remove from heat and add to large bowl. Add the tomatoes, lettuce and 1000 Island dressing. When ready to serve, crush up chips into large pieces and add to (I prefer to sprinkle on top of) the mixture. Serve warm - although refrigerated leftovers are pretty good, too (as long as you keep the chips separate).