Coconut Crepes with Orange Cinnamon Filling

Coconut Crepes with Orange Cinnamon Filling

Macros for 2 Crepes and 2oz Filling: C6.5 F6.5 P15.5

Macros for 1 Crepe: C1.5 F3.5 P5

Macros for 1oz Filling: C1.5 F0 P3

Crepe Batter: 

• 4 Eggs
• 2 Egg Whites
• 1 cup (8oz) Unsweetened Vanilla Almond Coconut Milk (I use the brand Almond Breeze. You can use just regular Unsweetened Vanilla Almond Milk)
• 10 g melted Butter
• 28 g (2 Tbsp) Coconut Flour
• 5 g (1 tsp) Vanilla
• 1/4 tsp Cinnamon
• 1/8 tsp Nutmeg
• 3 packets Stevia 
• 1/8 tsp Salt

Directions for Crepes:

1. Add eggs, milk and butter to a large bowl and mix.
2. Add the reminding ingredients and mix for 2 mins.
3. Let batter sit for 10 mins.
4. When the batter is done sitting, mix the batter one last time for 10 seconds
5. Warm a frying pan at medium-high heat
6. Once the pan is hot, turn the temperature down to Medium-Low
7. Spray the pan with non stick spray
8. Pour 45g (1/4 c) of the crepe batter into the greased hot pan and tilt the pan so that the batter covers all of the bottom of the pan.
9. Once you can lift all of the edges away from the pan and the bottom is golden brown, flip the crepe over and cook the other side until it is golden brown.
10. Will make 10 Crepes. Macros for 1 Crepe C1.5 F3.5 P5

I like to fill my Crepes with 1oz Orange Cinnamon Filling (Recipe Below) with Strawberries and Bananas. 

You can make just the Crepes and fill them with whatever filling you'd like (Orange Cinnamon Filling, Greek Yogurt,  Peanut Butter, Jelly, Nutella, Whip Cream, Cottage Cheese etc.)

Orange Cinnamon Crepe filling:

• 10 oz Lite Vanilla Greek Yogurt (2 single serve cups. I use Kroger)
• 1 tsp Cinnamon
• 1 tsp Vanilla
• 1 On the Go-Orange Crystal Light packet 

Directions for Orange Cinnamon Crepe Filling:

1. Add all ingredients in a bowl
2. Mix well
3. Will make about 10 oz. 1 oz is good for 1 Crepe. Macros for 1oz of filling C1.5 F0 P3

Tater Tot Casserole

Tater Tot Casserole

Macros per serving: C21 F21 P31

Serves 4

Ingredients:

• 1 lb raw 90/10 Lean Ground Turkey
• 1 cup (120g) Kroger Reduced Fat 4 Cheese Mexican Blend (any cheese is fine as long as its 5g fat for 1/4c)
• 2/3 C (6 oz) 98% Fat Free Cream of Chicken Soup
• 3/4 tsp (5g) Salt
• 1/2 tsp (1g) Garlic Powder
• 1/4 tsp Pepper
• 1/4+1/8 tsp Onion Powder
• 35-40 pieces frozen Tater Rounds (they are flat discs) 
• Non Stick Spray
• 8in x 8in Pan

Directions:

1. Preheat oven to 375 degrees
2. Spray Pan with Non Stick Spray
3. Put all ingredients in the pan (but do not mix them together yet) except for the Tots.
4. Once all ingredients are in the pan mix them together. Make sure to not over mix or meat will become mushy
5. Once you feel everything is well mixed, smooth meat mixture flat
6. Pace the tots on top of the meat mixture
7. Sprinkle with Salt
8. Bake uncovered for 40-60 mins or until the center of the meat is 170 degrees. (My oven cooks hot so I usually only cook for 40 mins but gas stoves tend to need to cook longer)
9. Turn broil on low to crisp the top of the tots (about 8 mins) 
10. Let cool for 3-5 mins
11. Serves 4 (about 215g per serving)

Mashed Potatoes

Mashed Potatoes

Serves: 2

Macros per serving: C20 F2.5 P2.5

Ingredients:

• 8 oz raw Red Potatoes
• 1.5 oz (1/8 c) Unsweetened Almond Milk
• 5 ml (1/3 Tbsp) Olive Oil
• 4 g (1/2 tsp) Salt
• 1/8 tsp Pepper
• 1 g (1/4 tsp) Garlic Powder
• 1/8 tsp Seasoned Salt

Directions:

1. Cut potatoes in half
2. Boil in salt water til soft
3. Drain water
4. In a medium bowl, add cooked potatoes and all other ingredients
5. With a hand mixer (or by hand with a fork) mash potatoes until fluffy
6. Add more seasonings to taste
7. Serves 2 (about 180g per serving)

Paprika Chicken With Gravy

Paprika Chicken With Gravy 

Macros: F10 C21 P28.5

Serves 4

Ingredients:

Gravy Ingredients: 

• 4oz Cream of Chicken 
• 3oz Fat Free Sour Cream 
• 3 g (1 Tsp) Onion Powder
• 1 g(1/2 Tsp) Garlic Powder 
• 2 g (1/2 Tsp) Paprika
• Salt and Pepper to taste

Batter Ingredients: 

• 82g Whole Wheat Flour 2 Tsp Paprika
• 1 Tsp Garlic Powder
• 1 Tsp Pepper
• 1/2 Tsp Salt
• 1/2 Tsp Red Pepper Flakes

Chicken Ingredients:

• 1 lb Raw Chicken Breasts cut into strips or cubes A few cups of Milk
• 20g (1.5 Tbsp) Butter

Directions:

1. Put chicken in a bowl and cover with milk. Put in the fridge and let sit for 30 mins
2. Combine all of the batter ingredients in a gallon size plastic bag
3. Place gravy ingredients in a sauce pan and place on medium/low heat. Put lid on and let heat up while chicken is cooking. Stir often
4. Use a fork to get chicken out of the milk, shake off any excess and place chicken in batter
5. Shake the bag with the batter and chicken so all of the chicken pieces are coated
6. Place butter in a pan and melt
7. Fork chicken out of flour mixture shaking off any excess flour and place in pan
8. Pan fry until center of chicken is 170 degrees
9. Serve 4oz cooked chicken with 43g gravy on top

Serving size: 4oz cooked chicken and 43g Gravy 

Cream Cheese Chicken Puffs

Cream Cheese Chicken Puffs

Serves 8

Macros per puff: C14 F9.5 P17

Ingredients:

• 16 oz raw Chicken Breasts 
• 1/4 c (40g) 100% Grated Parmesan Cheese
• 5 oz  1/3 Less Fat Philadelphia Cream Cheese
• 1/2 tsp Salt
• 1/4 tsp Onion Powder
• 1/4 tsp Garlic
• 1/8 tsp Pepper
• 8 Reduced Fat Crescent Rolls dough
• Nonstick Spray

Directions:

1. Preheat oven to 425
2. Boil chicken in salt water til center of chicken is 170 degrees
3. Shred Chicken
4. Stir in Cream Cheese, Parmesan and seasonings
5. Spray 8 Muffin tin spots with non stick spray
6. Spread one Crescent dough triangle in one muffin spot so the bottom and sides are completely covered with no holes and a little bit comes up and over the sides
7. Put 1/8 (about 60-62g) of the chicken mixture in each puff
8. Cook for 7-9 min or until the top of the Crescent looks golden brown. Pull each puff out with a fork to make sure the bottom and sides look cooked

Brown Sugar Crock Pot Pork Loin

Brown Sugar Crock Pot Pork Loin

Macros for 1 oz cooked meat: C2.5 F1.5 P8.5

Makes 42 oz cooked meat

Ingredients:

• 4lb Boneless Pork Sirloin Roast
• 1.5 tsp (10g) (3 cloves) Minced Garlic
• 1 Tbsp (15 g) Honey Mustard
• 1 Tbsp (15 g) Balsamic Vinegar
• 1c + 2Tbsp (160g) Brown Sugar
• 1/3 c (60 g) Brown Sugar
• 1/8 tsp Salt
• 1/8 tsp Pepper
• 1/4 tsp Cinnamon

Directions:

1. Trim off any excessive layer of fat. You will want there to be a little fat though because it will help keep the roast juicy over the long period of cooking.
2. With a fork, poke several holes all over the roast
3. In a small dish mix the garlic, mustard and vinegar together
4. Rub the roast all over with the mustard mixture 
5. Sprinkle roast with salt and pepper
6. Put 1c + 2 Tbsp (160g) of brown sugar in a bowl.
7. With your hands, rub the sugar all over the roast. 
8. Place the roast in the crock pot and cover and cook on LOW for 7 to 9 hours (or until tender but not falling apart). If you have any left over sugar, place the extra on top of the roast.
9. Once the roast is cooked, measure out 1/2 cup of the juice and then pour off the excess juices.
10. Shred the roast into chunks with a fork in the crock pot
11. In a small dish, combine 1/3c (60g) brown sugar, salt, pepper and cinnamon the 1/2 c of juice.
12. Pour the mixture over the top of the roast. 
13. Mix the meat around
14. Cover and continue cooking on LOW for 1 hour