Breakfast Recipes

RECIPE MAKES 1 SERVING

ALASKAN OMELETTE

INGREDIENTS 1 egg 4 egg whites 1 tablespoon fat free sour cream 75 grams cooked, smoked or canned salmon 1 tablespoon fresh basil 1 tablespoon scallion, chopped Pinch of dried parsley Pinch of pepper

DIRECTIONS 1. Beat eggs and pour in skillet. 2. When omelette hardens, place salmon on top. 3. Top with sour cream and sprinkle basil, scallion, parsley and pepper. 4. Fold in half and cook until ready. - Per Serving CALORIES: 251 PROTEIN : 36g CARBS : 2g FAT : 11g

CHOCOLATE FRENCH TOASTS

RECIPE MAKES 1 SERVING INGREDIENTS 3 egg whites scoop chocolate protein powder 2 slices whole wheat bread Drop of maple extracts Pinch of cinnamon powder Cooking spray

DIRECTIONS 1. Lightly coat skillet with cooking spray. Heat skillet on medium low heat. Mix all ingredients in a mixing bowl (except for bread, cinnamon) 2. Dip both sides of the bread into mixture until completely covered, soak bread for a few seconds to ensure absorption. 3. Add slices to preheated skillet, and cook each side brown until golden brown. 4. Lightly sprinkle with stevia and cinnamon.

- Per Serving CALORIES: 315 PROTEIN : 33g CARBS : 39g FAT : 3g

CLUB OMELETTE
RECIPE MAKES 1 SERVING INGREDIENTS 1 slice turkey bacon, cooked 75 grams turkey or chicken breast small tomato, diced 1 scallion, sliced 4 egg whites 1 egg 35 grams low fat cheddar Pinch of sea salt Pinch of black pepper

DIRECTIONS 1. Have your turkey bacon cooked and crumble it up. Cut the turkey or chicken into small squares and have the tomato and scallion sliced and at hand. 2. Beat eggs and pour in a skillet over medium heat. 3. Once the eggs are set in the pan, add the bacon, tomato, scallion and turkey while its still cooking. 4. Add cheddar, salt, pepper, fold, and serve once its cooked. - Per Serving CALORIES: 236 PROTEIN : 36g CARBS : 5g FAT : 8g

CURRY SCRAMBLE
RECIPE MAKES 1 SERVING INGREDIENTS teaspoon curry powder clove garlic, crushed 1 egg 4 egg whites 1 tablespoon Greek yogurt 2 slices turkey bacon, cooked until crisp

DIRECTIONS 1. Beat the eggs, garlic, curry and yogurt, pour into the skillet, and scramble until the eggs are set. 2. Crumble bacon over the top.

- Per Serving CALORIES: 223 PROTEIN : 30g CARBS : 1g FAT : 11g

FU YONG SCRAMBLE
RECIPE MAKES 1 SERVING INGREDIENTS 4 egg whites 1 egg 1 tablespoon water 1 tablespoon soy sauce 1 tablespoon peanut oil teaspoon grated ginger 75 grams turkey or chicken, cooked cup green cabbage, finely shredded cup mushrooms finely chopped cup bean sprouts onion, finely minced

DIRECTIONS 1. Beat the eggs with the water and the soy sauce. Set aside. 2. In a large skillet, heat oil over medium-high heat. Add the ginger, then the meat and remaining ingredients. Stir-fry until the onion is translucent and the cabbage and bean sprouts are tender-crisp. Stir in seasoned eggs. 3. Scramble until eggs are cooked. - Per Serving CALORIES: 247 PROTEIN : 40g CARBS : 6g FAT : 7g

RECIPE MAKES 1 SERVING INGREDIENTS 1 tablespoon olive oil

GREEK SCRAMBLE

1 tablespoon minced onion 1 tablespoon black olives (sliced) 6 egg whites 1 egg cup crumbled light feta cheese

DIRECTIONS 1. Heat the oil in heavy skillet over medium heat. 2. Saut the onion for a minute or two then add the olives and saut for a minute more. 3. Pour in the eggs and add the feta. Scramble until set and serve.

- Per Serving CALORIES: 296 PROTEIN : 44g CARBS : 3g FAT : 12g

Lunch and dinner

Asian Turkey Burgers

INGREDIENTS RECIPE MAKES 3 SERVINGS (3 BURGERS) 1 pound ground turkey cup minced onion 3 tablespoons chopped fresh parsley 2 tablespoons Worcestershire sauce 2 tablespoons minced green capsicum 1 tablespoon soy sauce 1 tablespoon water 1 tablespoon grated fresh ginger Salt and pepper 2 cloves garlic, crushed

DIRECTIONS 1. Combine all the ingredients in a big bowl. 2. With clean hands, squeeze it together until its very well combined. 3. Divide into three equal portions and form into burgers about inch (2 cm) thick. 4. Spray a skillet with non-stick cooking spray. 5. Place over medium-high heat. 6. Cook the burgers for about 5 minutes per side until cooked through. - Per Serving CALORIES: 187 PROTEIN : 33g CARBS : 4g FAT : 4g

RECIPE MAKES 4 SERVINGS (4 BREASTS) INGREDIENTS

CHICKEN VINDALOO

4 boneless, skinless, chicken breasts (125 grams each) cup onion, chopped 1 clove garlic, crushed 1 tablespoon grated ginger teaspoon cumin teaspoon coriander 1 teaspoon turmeric 2 tablespoons lime juice 2 tablespoons apple cider vinegar cup low sodium chicken broth Pinch of cinnamon, salt, pepper

DIRECTIONS 1. Put the chicken, onion, and garlic in a slow cooker. 2. In a bowl, stir together the remaining ingredients. 3. Pour the mixture over the chicken. 4. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours. - Per Serving CALORIES: 134 PROTEIN : 27g CARBS : 2g FAT : 2g

DEVILED CHICKEN
RECIPE MAKES 4 SERVINGS (4 breasts) INGREDIENTS 4 boneless, skinless chicken breasts (125 grams each) 4 tablespoons Dijon mustard 1 teaspoon curry powder Pinch of stevia Salt

DIRECTIONS 1. Preheat the oven to 190 C . 2. Add the stevia, mustard, pinch of salt, and curry powder. 3. Stir until well combined. 4. Roll the chicken pieces in the mixture until coated. 5. Arrange them in a baking dish (I prefer a glass dish). 6. Bake for 35 minutes. - Per Serving CALORIES: 122 PROTEIN : 26g CARBS : 0g FAT : 2g

LEMON MUSTARD HERB CHICKEN

RECIPE MAKES 4 SERVINGS (4 BREASTS) INGREDIENTS 4 boneless, skinless, chicken breasts (125 grams each) 1/3 cup lemon juice 1/3 cup Dijon mustard 1 tablespoon sage 1 tablespoon dried thyme 3 cloves garlic, crushed 2 scallions

DIRECTIONS 1. Mix together the lemon juice, mustard, sage, thyme, and garlic. 2. Put the chicken breasts on a plate. 3. Spread this mixture over both sides and let it sit for 10 minutes. 4. Coat a large skillet with cooking spray and cook chicken breasts for 5 minutes each side. Use half the mixture to cook and the other half to coat as it cooks. 5. Slice up the scallions, including the crisp part of the green and scatter the scallions over it before serving. - Per Serving CALORIES: 122 PROTEIN : 26g CARBS : 0g FAT : 2g

METABOLIC TURKEY MUFFINS

RECIPE MAKES 8 SERVINGS (8 MUFFINS) INGREDIENTS 2 lbs of ground turkey 1 diced onion cup oatmeal 1 whole egg 1 teaspoon dry parsley cup of low fat parmesan cup low fat milk teaspoon of garlic powder 1 teaspoon of oregano Salt and pepper DIRECTIONS 1. Preheat oven to 190 C. 2. Mix everything together in a big bowl. 3. Put the mix in a muffin pan (should fill about 8 spots in the pan) coated with a bit of cooking spray. 4. Bake for about 30 minutes.

- Per Serving CALORIES: 183 PROTEIN : 33g CARBS : 6g FAT : 3g

RECIPE MAKES 4 SERVINGS (16 FINGERS) INGREDIENTS 4 cooked chicken breasts (125 grams each) 2 egg whites 1 teaspoon coconut oil cup bran buds cup oatmeal 1 teaspoon onion powder Salt and pepper

METABOLIC FRIED CHICKEN FINGERS

DIRECTIONS 1. Preheat oven to 190 C. Prepare baking sheet by coating with coconut oil. Cut chicken breasts into 4 equal strips (you should have 16 strips total). Set aside. Grind oatmeal and bran buds in a food processor (or blender). Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture. 2. Add egg whites in a medium bowl. Dip each strip in the egg whites. Then dip each strip (finger) in the coating mixture. Make sure each piece is well coated. 3. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10 min- utes or until golden. Then turn the fingers and bake for an additional 5-6 minutes. - Per Serving CALORIES: 215 PROTEIN : 30g CARBS : 17g FAT : 3g

RECIPE MAKES 4 SERVINGS (4 BREASTS) INGREDIENTS

CASHEW-CRUSTED CHICKEN

4 boneless, skinless chicken breasts (125 grams each) 2/3 cup raw cashew pieces teaspoon paprika 1 egg 2 tablespoons macadamia oil Salt and pepper DIRECTIONS 1. Put the cashew pieces in a food processor and grind them to a fine texture. Dump them out onto a plate and add the salt, pepper, and paprika, mixing the whole thing well. Set aside. 2. Break the egg into another plate with a rim around it (or large bowl). 3. Dip each chicken breast (make sure they are not too thick, if they are just pound them) into the egg and then into the cashew mixture, coating both sides. Add macadamia oil in skillet over medium to medium-high heat and add the chicken. 4. Saut until its golden on both sides and cooked through about 5 minutes per side.

- Per Serving CALORIES: 257 PROTEIN : 29g CARBS : 6g FAT : 13g

RECIPE MAKES 4 SERVINGS (4 BREASTS) INGREDIENTS

CREAMY MUSTARD-PECAN CHICKEN

4 boneless, skinless, chicken breasts (125 grams each) cup shelled pecans, ground 2 tablespoons Dijon mustard 2 tablespoons Greek yogurt 1 tablespoon macadamia oil DIRECTIONS 1. Place the pecans in a food processor until theyre ground medium-fine. Mix together the mustard and yogurt, blending well. Lay the chicken breasts on a plate and spread half of the mustard and yogurt mixture on one side. Sprinkle half of the ground pecans over the mustard mixture and press lightly with the back of a spoon to help them stick. 2. Coat a skillet with the macadamia oil and place over medium-high heat. Add the chicken, pecanside down and cook for about 4 minutes. With the chicken still in the pan, spread the remaining mustard-yogurt mixture on the uncoated sides. 3. Sprinkle the rest of the pecans over that, once again pressing them in a bit with the back of a spoon. 4. Flip the cutlets carefully, doing your best not to dislodge the crust. 5. Cook for another 5 minutes and serve. 6. Scrape any yummy toasted pecans that are stuck to the skillet over the cutlets before serving. - Per Serving CALORIES: 269 PROTEIN : 34g CARBS : 4g FAT : 13g

RECIPE MAKES 4 SERVINGS INGREDIENTS

THAI CHICKEN BASIL STIR-FRY

4 boneless, skinless chicken breasts (125 grams each) 2 tablespoons thai fish sauce 2 tablespoons soy sauce Pinch of stevia 2 teaspoons dried basil 1 teaspoon red capsicum flakes 2 teaspoons coconut oil 2 cloves garlic, crushed 1 small onion, sliced 3 cups green beans (cut each bean in 3-4 pieces) DIRECTIONS 1. Combine the fish sauce, soy sauce, stevia in a blender. Blend for several seconds, then turn off the blender. Add the basil and red capsicum flakes, set aside. 2. Heat 1 teaspoon of oil in a wok or skillet over high heat and add the garlic, chicken, and onion and stir-fry for 3 to 4 minutes. Add the green beans and continue to stir-fry until the chicken is cooked through. 3. Stir the fish sauce mixture into the stir-fry. Turn the heat to medium, cover, and simmer for 2 to 3 minutes (the beans should be tender-crisp). - Per Serving CALORIES: 198 PROTEIN : 31g CARBS : 5g FAT : 6g

RECIPE MAKES 2 SERVINGS

DIJON TUNA

INGREDIENTS 2 tuna steaks (125 grams each) 2 tablespoons Dijon mustard 1 teaspoon Worcestershire sauce 1 teaspoon lemon juice

DIRECTIONS 1. Preheat the oven to 190 C 2. In a bowl, mix ingredients together. Pour sauce over fish. 3. Bake for approximately 15-20 minutes or until fish flakes easily but is not dry or overcooked.

- Per Serving CALORIES: 117 PROTEIN : 27g CARBS : 0g FAT : 1g

RECIPE MAKES 2 SERVINGS

PIZZA TILAPIA

INGREDIENTS 2 tilapia fillets (125 grams each) 2 tablespoons healthy tomato pasta sauce 2 tablespoons low fat parmesan Your favourite diced free veggies toppings (like onion, bell capsicums, mushrooms, etc.) Pinch of oregano

DIRECTIONS 1. Preheat the oven to 190 C 2. Grease an oven tray with spray oil. 3. Lay fish fillets on tray. 4. Spoon the tomato sauce over fish. 5. Sprinkle cheese evenly over each fish fillet with your favourite diced veggies. 6. Bake for approximately 15-20 minutes.

- Per Serving CALORIES: 164 PROTEIN : 30g CARBS : 2g FAT : 4g

RECIPE MAKES 2 SERVINGS

COCONUT GARLIC SHRIMP

INGREDIENTS 250 grams shrimps, shelled and de-veined 1 tablespoon coconut oil 2 tablespoons coconut meat, shredded 2 cloves garlic, minced 2 shallots, minced 1 tablespoon lemon juice 1 tablespoon fresh dill, finely chopped

DIRECTIONS 1. Heat coconut oil in a skillet over medium-high heat. 2. Add garlic and shallots and saut for 2 minutes without browning. 3. Add shrimp and cook shrimp for 3 minutes. 4. Add lemon juice, shredded coconut and dill. 5. Stir well for about a minute before serving.

- Per Serving CALORIES: 185 PROTEIN : 23 CARBS : 4g FAT : 9g

RECIPE MAKES 2 SERVINGS

FETA-SPINACH SALMON

INGREDIENTS 2 salmon fillets (125 grams each) 2 tablespoons Greek yogurt cup crumbled light feta 1 scallion, sliced cup spinach, chopped 1 teaspoon olive oil DIRECTIONS 1. Preheat the oven to 190 C. Combine the Greek yogurt and feta, olive oil, mashing and stirring with a fork until well blended. 2. Add the scallion and spinach and combine well. 3. Spread the mixture evenly over salmon fillets. 4. Brush both sides with olive oil, turning the whole thing over carefully with a spatula. 5. Lay the salmon out on a baking dish (I prefer a glass dish for fish). 6. Bake the fillets for 15 minutes.

- Per Serving CALORIES: 310 PROTEIN : 35g CARBS : 2g FAT : 18g

RECIPE MAKES 4 SERVINGS

GREEK PORK TENDERLOIN

INGREDIENTS 1 pound pork tenderloin, diced (1-2 inch cubes) 2 teaspoons olive oil 1 medium onion, cut into thin wedges 1 green bell capsicum, cut into thin bite-size strips 6 big mushrooms, sliced 2 cloves garlic, minced teaspoon oregano 1/3 cup black olives, sliced Salt and pepper

DIRECTIONS 1. Heat 1 teaspoon olive oil in large skillet over medium-high heat. Season pork with salt and pepper (pinch). 2. Cook the pork cubes in skillet for 3 to 4 minutes or until meat is browned and no longer pink in center, turning once. 3. Remove from heat. Add remaining olive oil to skillet. Cook onions, capsicum, mushrooms, garlic, and oregano in skillet about 4 minutes or until crisp-tender. 4. Stir in olives and heat through. Serve vegetable mixture with pork slices. - Per Serving CALORIES: 239 PROTEIN : 30g CARBS : 5g FAT : 11g

RECIPE MAKES 4 SERVINGS

CHILI LIME PORK STRIPS

INGREDIENTS 1 pound pork tenderloin 1 tablespoon olive oil 1 teaspoon chili powder 1 tablespoon lime juice

DIRECTIONS 1. Slice the pork as thinly as you can into small strips. 2. Heat the oil in a large skillet over medium-high heat and add the pork. 3. Stir-fry the pork strips until theyre nearly done, about 6 to 7 minutes, then stir in the chilli powder and lime juice. 4. Continue stirring and cooking for another 3 to 4 minutes. - Per Serving CALORIES: 201 PROTEIN : 30g CARBS : 0g FAT : 9g

RECIPE MAKES 4 SERVINGS (4 PORK CHOPS)

ONION-PORK SAUTE

INGREDIENTS 4 pork chops (125 grams each, trimmed of all fat) 1 onion, sliced cup low sodium beef broth cup water 2 tablespoons Worcestershire sauce

DIRECTIONS 1. Brown the chops on both sides in a large skillet over medium high heat. 2. Top each with a slice of onion. 3. Pour broth and water over chops. 4. Cover and simmer 10-15 minutes or until chops are tender. 5. Remove chops.

- Per Serving CALORIES: 196 PROTEIN : 30g CARBS : 1g FAT : 8g

PESTO GRILLED PORK CHOPS

RECIPE MAKES 4 SERVINGS (4 PORK CHOPS) INGREDIENTS 4 pork chops (125 grams each, trimmed of all fat) 1 tablespoon olive oil 2 garlic cloves, minced cup fresh basil leaves cup fresh bay leaves Grated zest of lemon 2 tablespoons water Salt DIRECTIONS

1. To make pesto, put garlic in food processor and pulse until chopped. Add basil, parsley, and lemon zest and pulse until chopped. Add water, oil, and pinch of salt then process until almost smooth. Transfer to serving dish. 2. Cook in a large skillet over medium-high heat, about 5 minutes per side or until cooked. 3. Coat pork with pesto as it cooks. Serve with remaining pesto.

- Per Serving CALORIES: 219 PROTEIN : 30g CARBS : 0g FAT : 11g

PORK CHOPS WITH MUSTARD CREAM SAUCE

RECIPE MAKES 4 SERVINGS (4 PORK CHOPS) INGREDIENTS 4 pork chops (125 grams each, trimmed of all fat) 1 tablespoon olive oil 2 tablespoons low sodium beef broth 3 tablespoons Greek yogurt 3 tablespoons Dijon mustard

DIRECTIONS 1. Heat the oil in a skillet over medium heat. 2. Saut the chops until its browned on both sides and cooked through. Remove from skillet and set aside. 3. In a bowl, mix broth, Greek yogurt and mustard. 4. Stir in the mustard cream, and cook for a minute or two (needs to blend with the pork juices). 5. Pour over the chop and serve.

- Per Serving CALORIES: 196 PROTEIN : 30g CARBS : 1g FAT : 8g

RECIPE MAKES 4 SERVINGS (4 BURGERS) INGREDIENTS

THAI BURGERS

1 pound lean ground pork (ground tenderloin is great!) 1 tablespoon lime juice teaspoon chilli powder 1 clove garlic, minced 1 scallion, finely chopped 4 big mushrooms, finely chopped 1 tablespoon fish sauce (soy sauce is fine) 1 tablespoon fresh cilantro

DIRECTIONS 1. Put the lime juice, chilli powder, garlic, scallion, mushrooms, fish sauce, cilantro and pork in a big bowl and mix everything is well blended. 2. Form into 4 burgers and slap them on the grill (or skillet over medium-high heat). 3. Cook for 4-5 minutes a side or until fully cooked.

- Per Serving CALORIES: 196 PROTEIN : 31g CARBS : 0g FAT : 8g

RECIPE MAKES 2 SERVINGS

ARGENTINA-STYLE STEAK

INGREDIENTS 2 sirloin steaks (125 grams each) cup fresh parsley leaves, chopped cup fresh cilantro leaves, chopped 1 tablespoon lemon juice 1 tablespoon olive oil teaspoon red capsicum flakes 2 tablespoons water Salt and pepper DIRECTIONS 1. Combine water, parsley, cilantro, lemon juice, oil, salt, pepper and capsicum flakes in serving bowl. 2. Place steak on grill rack or skillet over medium-high heat and cook for about 4 minutes per side. 3. Transfer steak to cutting board and let stand 10 minutes. Thinly slice steaks across grain. Mix with parsley and cilantro mixture. Serve.

- Per Serving CALORIES: 198 PROTEIN : 27g CARBS : 0g FAT : 10g

RECIPE MAKES 1 SERVING

BASIL BEEF

INGREDIENTS 125 grams lean red meat of your choice, cut in strips 1 tablespoon macadamia oil 1 scallion 1 teaspoon dried basil 1 tablespoon soy sauce Pepper

DIRECTIONS 1. Thinly slice the meat across the grain. 2. Put the oil in a wok or skillet over high heat. 3. When its hot, add the beef and stir-fry for a minute or two. 4. Add the scallions and stir-fry for another 3 to 4 minutes or until all the pink is gone from the beef. 5. Add the basil, soy sauce, and pepper to taste. 6. Toss with the beef, cooking just another minute or so.

- Per Serving CALORIES: 237 PROTEIN : 30g CARBS : 0g FAT : 13g

RECIPE MAKES 2 SERVINGS (2 STEAKS)

GINGER BEEF

INGREDIENTS 2 sirloin steaks (125 grams each), cut in strips 1 tablespoon olive oil 1 small onion, diced 1 clove garlic, crushed 2 diced tomatoes 1 teaspoon ground ginger 4 tablespoons apple cider vinegar Salt and pepper DIRECTIONS 1. Place the oil in a large skillet and brown the steaks in it over medium-high heat. 2. When both sides are well-seared, add the onion, garlic, and tomatoes. 3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine. 4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely.

- Per Serving CALORIES: 208 PROTEIN : 31g CARBS : 3g FAT : 8g

BEEF WITH ASIAN MUSHROOM SAUCE

RECIPE MAKES 4 SERVINGS INGREDIENTS 1 pound lean red meat of your choice, cut in strips 12 big sliced mushrooms 3 tablespoons soy sauce 4 tablespoons Greek yogurt 2 cloves garlic, minced cup low sodium beef broth 2 scallions, chopped Salt and pepper

DIRECTIONS 1. Put the mushrooms in a slow cooker and place the beef on top. 2. Scatter the garlic, and salt over it. 3. In a bowl mix the broth, Greek yogurt, soy sauce, and pour around the beef. 4. Cover the slow cooker, set it to low, and let it cook for 6 hours. 5. When the times up, remove the beef from the slow cooker and put it on a platter. 6. Top with the scallion, and serve. - Per Serving CALORIES: 198 PROTEIN : 33g CARBS : 3g FAT : 6g

EASY MEAT BALLS

RECIPE MAKES 4 SERVINGS (20 MEATBALLS) INGREDIENTS 1 pound of extra lean ground beef (or any ground lean red meat) cup of minced onion 2 egg whites 1 egg cup oat bran 2 tablespoons low fat parmesan 1 teaspoon oregano teaspoon garlic powder 1 teaspoon of dried parsley 2 tablespoons of skim milk Salt and pepper

DIRECTIONS 1. In a large bowl, mix all the ingredients together. 2. Shape into balls, 20 meat balls total. 3. Bake for 25 minutes at 190 C. - Per Serving CALORIES: 233 PROTEIN : 34g CARBS : 4g FAT : 9g

RECIPE MAKES 2 SERVINGS

SMOTHERED BURGERS

INGREDIENTS 250 grams extra lean ground beef (or any lean red meat) 2 tablespoons olive oil cup sliced onion cup sliced mushrooms 1 teaspoon Worcestershire sauce

DIRECTIONS 1. Heat oil in a skillet over medium high heat and saut onion and mushrooms for about 3 minutes. Set aside. 2. In a bowl mix the beef, Worcestershire sauce, and cooked veggies. Divide into 2 burgers. 3. Pour the remaining tablespoon of oil in the pan and cook the burgers for about 3-4 minutes a side, or until fully cooked.

- Per Serving CALORIES: 234 PROTEIN : 35g CARBS : 1g FAT : 10g

METABOLIC MESS
RECIPE MAKES 2 SERVINGS INGREDIENTS 250 grams extra lean ground beef (or any ground lean red meat) 1 big handful spinach 1 medium onion, chopped 1 clove garlic, crushed 2 tablespoons salsa 2 eggs Salt and pepper DIRECTIONS 1. In a skillet over medium heat, begin browning the ground beef. When the ground beef is half cooked, add the onion and garlic and cook until the beef is completely done. Stir spinach into the ground beef. 2. Mix the eggs well with a fork and stir them in with the beef and spinach. 3. Continue cooking and stirring over low heat for a few more minutes, until the eggs are set. 4. Season with salt and pepper, serve. - Per Serving CALORIES: 255 PROTEIN : 35g CARBS : 4g FAT : 11g

RECIPE MAKES 2 SERVINGS

THAI BEEF LETTUCE WRAPS

INGREDIENTS 250 grams extra lean ground beef (or any ground lean red meat) 1 teaspoon red capsicum flakes 1 small chopped onion 1 clove garlic medium capsicum, diced or sliced (your favourite color) 2 tablespoons lime juice 2 tablespoons low-sodium beef broth 1 tablespoon fish sauce 2 teaspoons soy sauce 150 grams chopped peanuts 2 big lettuce leaves DIRECTIONS 1. In a big, heavy skillet, start browning and crumbling the ground round along with the red capsicum flakes. When the beef is browned, tilt the pan and spoon off any fat thats accumulated. 2. Stir in the onion, garlic, capsicum, lemon juice, broth, fish sauce and soy sauce. Turn the heat to low and let the whole thing simmer for 5 minutes or until liquid evaporates completely. 3. Arrange 2 big lettuce leaves on a plate and spoon the meat mixture into the leaves and sprinkle with the peanuts. 4. Wrap in the lettuce and eat as you would a burrito. - Per Serving CALORIES: 261 PROTEIN : 33g CARBS : 3g FAT : 13g