160 CALORIE DINNER CHEESY EGGPLANT PARMESAN 21 DAY FIX READY

                              160 CALORIE DINNER 

                    CHEESY EGGPLANT PARMESAN

I don't know about you, but I love me some Eggplant Parmesan! Don't let the name fool you or don't fool yourself into thinking that it's good for you, because it has the word "eggplant" in the title. Most recipes have taken what good there was in the eggplant and destroyed it by coating it in breading, then deep drying it, and smothering it in mounds of ricotta cheese and high fat mozzarella. But I found this delicious recipe that is low in calories and works great with the 21 Day Fix diet! Win! Win! Here goes:

INGREDIENTS:

• Olive oil mister or nonstick cooking spray
• 1 large eggplant, peeled and sliced crosswise into 3/4-in. thick rounds (total about  3 green) 
• 1 tsp black pepper
• 1 1/2 cups low-fat cottage cheese
• 1 large egg white (total 2 reds)
• 1/2 cup finely grated Parmesan cheese, divided
• 1/2 cup shredded part-skim mozzarella cheese (total 4 blues)
• 2 cups jarred low-sodium and low-fat or fat-free marinara sauce (total 2 purples)
• Flat-leaf parsley, for garnish

Preheat the oven to 350 degrees.

1. Heat a large skillet over med-high heat; lightly coat with cooking spray and add some eggplant slices (as many as will fit a single layer). Season with pepper and cook until lightly browned, about 6 minutes. Turn eggplant over and season with more pepper. Reduce heat to medium and cook until eggplant is soft and cooked through, about 6 minutes longer. Repeat with the remaining slices and pepper, adding more cooking spray to the skillet as needed.
2. In a food processor, pulse the cottage cheese until it is semi-smooth. Transfer to a medium bowl and stir in the egg white and 1/4 cup of Parmesan cheese.
3. Lightly coat a 11 x 7-in. baking dish with cooking spray, add half the eggplant slices. Top with cottage cheese and remaining eggplant slices, followed by marinara sauce. Sprinkle with mozzarella and then the remaining Parmesan cheese. Bake until hot and bubbling, about 30-40 minutes. Cool for 15 minutes before serving. Garnish with parsley.

   

   To purchase the 21 Day Fix go to my site www.coachdannon.com or contact me and I'll help you get started.

Serves 6

160 calories per serving  15 g protein  5g fat    7g sugar    3g dietary fiber

1/2 green   3/4 red    3/4 purple   1 blue

Breakfast for only 131 calories-Zucchini, Red Pepper,& Sweet Potato Frittata

             ZUCCHINI, RED PEPPER, & SWEET POTATO FRITTATA
                                                   Breakfast for only 131 calories!

If you hate veggies the way that I hate veggies then you have to start early to try and get all your servings of vegetables in for the day. It is always hard for me to find a way to slip a vegetable in with breakfast, but with this yummy recipe I get a serving of vegetables in 1st thing in the morning along with a healthy dose of carbs for energy and protein to keep me feeling full longer. This is just one of the many quick and easy recipes that are available on The Beachbody Blog that you have access to with your Beachbody club membership. Don't have a Beachbody club membership or need to know more about it then send me a friend request on Facebook @ www.facebook.com/Lori.mudd.92 or check it out for yourself at www.coachdannon.com. If you like this recipe please share it with your friends and make sure you hit  "like", so a copy of the recipe will be saved to your facebook account.

Ingredients:
2 tsp. olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, chopped
½ medium onion, chopped
1 cooked medium sweet potato, cut into 1-inch cubes
¼ cup chopped fresh basil
¼ tsp. sea salt
6 large eggs, lightly beaten
¼ cup crumbled goat cheese (1½ oz.)
Preparation:
1. Heat oil in a 10-inch nonstick skillet over medium heat.
2. Add zucchini, bell pepper, and onion; cook, stirring frequently, for 2 minutes, or until zucchini is tender.
3. Add sweet potato, basil, and salt. Increase heat to medium-high; cook, stirring frequently, for about 30 to 60 seconds, or until the moisture has evaporated. Reduce heat to medium-low.
4. Add eggs to vegetable mixture. Mix until combined; cook, without stirring, for about 2 to 3 minutes, or until the bottom is light golden. As it cooks, lift the edges and tilt skillet so uncooked eggs flow to the edges.
5. Reduce heat to low; continue cooking, covered, for 15 to 18 minutes, or until knife inserted in center comes out clean.
6. Garnish with reserved basil; serve immediately.Frittatas are healthy, easy, and packed with protein. Our zucchini, red pepper, sweet potato frittata recipe is loaded with fresh veggies and tastes delicious.
Total Time: 41 min.                                          calories 131 per servings
Prep Time: 15 min.                                           fat 7g
Cooking Time: 26 min.                                     protein 8 gm
Yield: 4 servings                                                Dietary fiber 2 gm
                                                                            carbs 10 gm
                                                                            Sugar 5 gm
1-green 1-yellow 1-red 1/4-blue

21 Day Fix Approved Sweet Potato & Chicken Bake

                         21 DAY FIX APPROVED

                SWEET POTATO & CHICKEN BAKE

This recipe is inspired by one of my family's favorite dinner dishes-Loaded Baked Potato & Chicken Casserole, which is the Boom.com! Probably because it is loaded with lots of yummy stuff like white potatoes, bacon, and cheese. Oh yeah, and calories! So, after pouting when my boys were tearing up the tasty stuff and I couldn't partake, because of the 21 Day Fix meal plan(well I could have but that would pretty much have been all my containers for the day) I decided to come up with a diet friendly version. Most cooks says you know it's good when the kids will eat it, but at my house the hubby is far worse then the kids and Mr. Mudd loved this dish, OMG somebody call the Press Mr. Mudd likes something healthy! Hope you enjoy it as much as we did.

INGREDIENTS:

• 1 medium size sweet potato,diced
• 2 (3 oz) chicken cutlets or 6 oz of rotisserie chicken if short on time.
• 1/4 cup Parmesan cheese, shredded
• 3 Tsp extra virgin olive oil or coconut oil
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp black pepper
• dash cinnamon 

DIRECTIONS:

Preheat your oven to 475. In a medium bowl, mix garlic powder, salt, pepper, and oil. Add the potatoes and coat with the mixture. Place the potatoes into a baking dish sprayed with canola oil, leave as much of the mix as possible in the bowl. Bake the potatoes for 30 minutes. Flip the potatoes every 10-15 minutes. Check with a fork to ensure the potatoes are done. While the potatoes are baking coat the chicken with the left over mixture and cook in a skillet over medium heat, 3 minutes each side, until done (no longer pink inside!) Once the potatoes are done, take them out of the oven and turn the oven temperature down to 400. Add the dash of cinnamon (more if you like I don't really like cinnamon but it's good for you so...)  Dice the chicken and add it to the potatoes, mix together. Now throw the Parmesan cheese on top of it all and return the dish to the oven for 5-10 minutes or until the cheese is melted.

(Just a side note I made mine without the cheese, since we only get 1 blue a day a dish must be "blue worthy", and it was still awesome).

Servings 2    

per serving     1-Red  1-Yellow  1 1/2- tsp oil  1/2-Blue

For more info on the 21 Day Fix drop me a line on fb www.facebook.com/Lori.mudd.92.
Already know what you want and are ready to get started, then go to my site www.coachdannon.com to get your program.

LEAN MEATLOAF 21DFX

    I love, love, love meat loaf, but traditional meatloaf and be high in calories, so I was very happy to find this recipe from the 21DFX for Lean Meatloaf.  It makes 8 generous servings, it's easy to throw together, and the kids loved it too! Win! Win! According to the book you're suppose to have enough leftover that you can freeze some for meals later in the week, but did I mention-the kids LIKED IT. No leftovers which makes it a definite keeper.

                                                     LEAN MEATLOAFwww.coachdannon.com

                             (Okay, once again it's suppose to be ground Turkey, but-YUKE!)
                              Makes 8 servings 1/8 meatloaf each

Ingredients:

2 lbs raw 93% lean ground beef(Laura's lean ground beef)
1 cup all-natural mild salsa (don't be a sissy at least use medium)
1 cup cooked quinoa, cooled
2 large eggs, lightly beaten
2 gloves garlic, finely chopped (or 1 Tbsp minced from a jar)
1 tsp sea salt or Himalayan salt (Mineralize)
1 tsp Ground black pepper (to taste; optional)

Preheat oven to 375 degree

Combine beef, salsa, quinoa, eggs, garlic, salt, and pepper in a large bowl;
mix well by hand or with a rubber spatula, but where's the fun in that.

Shape mixture into shape of a loaf and place on ungreased 13 X 9-inch baking pan or in a loaf pan.

Bake for 60 to 70 minutes, or until center is no longer pink and meat is cooked through.

Let stand 10 minutes before serving.

1-Red 1/2-Purple 1/2-Yellow

FOR 21DFXers this is where your food journey ends, but for those who are not as concerned about calories then you may add the topping.

Topping for Meatloaf

2/3 ketchup
2 Tbsp mustard
4 Tbsp brown sugar
1 Tbsp Adobe sauce or a couple splashes of hot sauce
Mix all ingredients together with a whisk! BAM!

Take meatloaf out at the 50 minute mark and put the topping on and place it back in the oven and bake for the remaining time. UMMM, GOOD!

EASY, QUICK, LOW CAL SNACK-KALE CHIPS

QUICK, EASY, & LOW CAL SNACK

                     (Don't tell the kids but it's good for you too!)

Are you trying to get healthy and eat better for the New Year, but finding it hard to give up all the "good stuff"? Old habits are hard to break and it takes about 21 days to form new ones.  If you're like me and you love chips with your sandwich here is a healthy alternative to the high fat, high calorie, 0 nutrition potato chip. It is the KALE CHIP! Packed with nutrition, easy to make, cheap to buy, and best of all delicious. Here's to a healthy new you.

Recipe 
preheat oven to 350 degrees
INGREDIENTS
* 2 cups fresh kale leaves (if you really buy the fresh stuff on the stems make sure you wash it really, really well and then remove the leaves from the stem and dry the kale off. I'm lazy and buy the bagged stuff that is pre washed and cut, just sayin...)
* 1 Tbsp Olive oil or coconut oil
*olive oil spray
*Dash salt (sea salt or kosher salt works best)
If you want spicy a dash of paprika and/or chili powder
Cut the kale up into bite size pieces, toss kale and olive/coconut oil together using your fingers. Lay the kale out on a cookie sheet that has been sprayed with the olive oil spray and make sure the kale leaves lie as flat as possible. Bake for 10-15 minutes (until the edges get brown, not burnt). Once you remove them from the oven sprinkle them with the salt,paprika, or any other calorie free flavoring that you might like-Enjoy!!
Breakdown:
64 calories per serving(2 cups of kale), 1 g fat, 212 mg sodium, 13 g carbs, 2.5 g fiber, 0 g sugars, 4.25 g protein
1-green container

DINNER FOR LESS THEN 300 CALORIES

QUINOA The supergrain of the future. Protein, fiber, and iron-rich. Gluten-free. Plus, it's a complete protein, making it ideal for vegetarians and vegans. Quinoa can be made a head of time and stored, so you can have it ready to add to a meal or recipe at the last minute when you're short on time. Before I give you the recipe for the Quinoa patties and spinach how about the simple instructions on how to prepare quinoa. This recipe makes 8 servings (1/4 cup per serving), so you'll have extra for those emergencies I was talking about.

COOKED QUINOA

1. 1 cup dry quinoa
2. 2 cups cold water
3. sea salt and ground black pepper (to taste)

• Rinse quinoa thoroughly
• combine quinoa, water, salt (if desired), and pepper (if desired), in medium saucepan with lightly fitting lid and bring to a boil over high heat.
• Reduce heat to maintain a gentle boil; cook, covered, for 15 minutes, or until all water has been absorbed. Try to avoid peeking so quinoa will cook evenly.
• Remove pan from heat. Continuing to keep pan tightly covered, let quinoa sit for 5 minutes.
• Fluff with a fork and serve.
• Tip You can store leftover Cooked Quinoa in the refrigerator for up to 4 days.

QUINOA PATTIES OVER SPINACH

(makes 1 serving)

1. 1/4 cup Cooked quinoa
2. 1/2 medium red bell pepper, finely chopped
3. 4 tsp flaxseed
4. sea salt and ground black pepper (to taste)
5. 1 large egg white
6. Nonstick cooking spray
7. 3 cups fresh baby spinach

• Combine Cooked Quinoa, bell pepper, flaxseed, salt, pepper, and egg in a medium bowl; mix well. Form into two balls. Place one ball in a 1-cup measure. Press into a patty using fingers or 1/2-cup measure. Turn 1-cup measure over to release patty. Repeat with other ball.
• Heat medium skillet lightly coated with spray over medium heat.
• Place patties in skillet, cook for 2 minutes. Turn and cook for 2 minutes, or until cooked through and light golden. Remove from skillet. Keep warm.
• Add spinach to skillet; cook, stirring frequently, for 2 to 3 minutes, or until wilted.
• Place spinach on a serving plate; top with patties.

Nutritional info: (per serving) Calories 298, fat 9 g, sodium 512 mg, carbohydrates 41 g, fiber 11 g, sugar 3 g, protein 15 g