Sweet Potato Lasagna

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Lasagna, o how we love lasagna. But if you are watching your weight, eating lasagna more that once in a week is a bad idea. That’s why I hopped on the challenge when one of my followers asked me for a healthy lasagna recipe. Sweet potato, is loaded with nutrients and is a perfect substitute for pasta. I also replaced ricotta cheese with cottage cheese, so good. I hope you enjoy this healthy recipe

Ingredients :

1-2 large sweet potato

1 -2 lbs of ground turkey

1 large can of tomato sauce

bunch of fresh parsley

bunch of fresh basil

1 yellow onion

1 small red bell pepper

1 small green bell pepper

2 cups of cottage cheese

1 egg

salt

black pepper

2 cups of chopped kale

italian seasoning

2 tbsp of minced garlic

2 cups of low fat mozzarella

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First preheat your oven to 365 degrees.

Next begin to slice your sweet potatoes into thin uniform slices or use a mandolin slicer. Chop up all your onions,peppers and set aside.

In a bowl season the the ground turkey breast with salt, pepper, italian seasoning, garlic and onion pepper. In a pot heat up 2 tbsp of olive oil. Add in turkey breast, chopped onions, and peppers. Cook the mixture for about 5-8 minutes, turning frequently until brown. Add in tomato sauce, continue to simmer . Add in chopped kale, garlic, and a small bunch of chopped parsley. Continue to simmer on low for 5-7 minutes. Set aside.

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In a bowl combine greek yogurt and egg, mix with a fork.

In a medium casserole, line the bottom of the casserole with a thin layer of meat sauce. Next layer the pan with the sweet potato, making sure to overlap each slice (as seen below).

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Next add sauce using a large spoon to pour  it upon the sweet potato, using the back of the spoon to spread. Next add in the cottage cheese mixture. Next place basil leaves on top. Then sprinkle a light mozzarella cheese on top .

Repeat these steps for the next 2 layers. When you reach the last layer, cover with sauce and cheese. Cover pan with foil.

Bake for 45 minutes until sweet potato is done.  Sprinkle with chopped parsley.

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Spicy Coconut Shrimp and Lobster

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Have you ever wondered what to do with left over coconut milk? Make coconut shrimp and lobster. I love seafood and anything that has to do with coconut. So i knew that this meal would be so yummy. Hope you enjoy this recipe. #Fitfamapproved

Ingredients

1 lb of shrimp

1-2 lobster tails

1/2 cup of light coconut milk

fresh cilantro

1/4 cup of coconut oil

1 onion chopped

3 tbsp of minced garlic

1/4 tsp of cumin

1 tbsp of cayenne pepper

2 tomatoes chopped

1 tsp of black pepper

1 tsp of garlic powder

1tsp ginger

1/4 cup chopped fresh parsley

1 harbanero

Preseason your shrimp and lobster with salt,pepper, garlic powder, cajun seasoning, and ginger powder. Place aside

In a large frying pan, heat up the oil. Add in the onions, habanero, and tomatoes to cook for about 3-5 minutes. Add the minced garlic and stir, continue to cook for additional 2 minutes. Add in above measured seasonings .

Add in Shrimp and Lobster (shell up). Also add in chopped in parsley. Continue to cook for 3 minutes.

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Next add in coconut milk. Mix and continue to cook for an additional 3 minuets while turning the shells.

Remove from heat, stir in chopped cilantro and serve with brown rice. Enjoy!

 

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Waffle Benedict

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My cousin came in from out of the country. I wanted to make her something that was sweet and savory. A waffle Benedict was the right choice. Cinnamon waffles with a homemade strawberry glaze, topped with smoked ham and a perfect hollandaise, this meal was so delightful. My benedict recipe is already posted on the blog. Below is how to make the homemade strawberry glaze.

Glaze

1 cup of strawberries

1 tbsp of brown sugar

1/2 tsp of nutmeg

1/2 tsp of cinnamon

Blend strawberries with 3 tbsp of water. Strain strawberry mixture into a pot, two times. Begin to bring strawberries to a boil, add in spices and sugar. Continue to boil on medium low heat for 5 minutes. Top on top of your waffle and enjoy

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Jerk Shrimp and Lobster Chow Mein

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Todays meal was inspired by my Fitfam Juliet. She sent me a picture of a dish that Ayesha Curry made. She asked me to recreate it, I gladly accepted. I decided to recreate the dish and make it #fitfam approved. From replacing the chow mein noodles with 100% whole wheat pasta and baking the plantain instead of frying, Fitfam would be proud   Below is a picture of Ayesha’s Dish.

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So here goes my take:

Ingredients

Lite Soy Sauce

oyster sauce

1/2 green pepper

1/2 red bell pepper

1/2 lemon

1 lb of shrimps

1-2 Lobster tools

1/2 head of cabbage

1 onion

olive oil

1 package of whole grain linguini

1 ripe plaintain

jerk seasoning

ginger

salt

2 habanero

cayenne pepper

fresh parsley

minced garlic

butter

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Let’s Go

First, cook your pasta for about 7-10 minutes until soft, be careful not to over cook.

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Baked Plantain

Preheat your oven to 400 degrees .Coat a baking sheet with oil or nonstick oil spray. Cut your plantain in diagonal slices about 1/2 inch thick.  Season your plaintain with salt and black pepper. Place on baking sheet and bake for 7 minutes and flip.

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Continue to back for another 7 minutes on the other side. Be carful to watch the color, making sure it doesn’t burn. Place aside

IMG_8810Prep (chop) all your veggies, cabbage, peppers and onions and set aside

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Jerk Shrimp and Lobster

Wash and dry your seafood. Season with jerk seasoning, salt, black pepper, ginger and cayenne pepper. In a pan heat up 2 tbsp of oil oil, 1/2 chopped onion, and 2 habanero chopped. for about 2 minutes. Next add in 1 tbsp of minced garlic. Sear for 1 more minute. Add in lobster (shell up) and shrimp. Cook on one side for 5 minutes. Before flipping add in 1 tbsp of butter. Squeeze 1/2 of lemon on top of the seafood . Continue to cook for 5 more minutes until done.(shell turned pink). Set aside

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Chow Mein

In a pan heat up 3 tbsp of olive oil. Add cabbage, 1/2 chopped onion, bell peppers, and garlic . Stir fry  for about 3-4 minutes on medium high heat. Next add in 1/3 cup of Lite soy sauce and 1/4 of oyster sauce.

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Mix well. Next add in pasta, and stir constantly to blend everything . Continue to stir fry for about 2-3 minutes, top it off with fresh chopped Parsley and cayenne pepper (optional)

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Now its time to plate !!

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Spinach and Chicken Stuffed Shells

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Who doesn’t love stuffing shells? Sometimes you can get carried away when it come to stuffing food items. But when your trying to eat healthy, stuffing it with spinach and your favorite low-calorie cheese is the way to go. This meal had me looking forward to meal prep. Let me take you through this cheesy goodness.

Ingredients

1 package of Jumbo Shells

1 cup of skim milk Ricotta Cheese

½ cup Parmesan cheese

½ shredded mozzarella cheese

2 tbsp of oil

2 tbsp of minced garlic

1-2 bottles of Marinara (low sodium)

½ cup of breadcrumbs

½ finely chopped basil

1 package of frozen chopped spinach

1 -2 lbs of ground chicken

½ red bell pepper and ½ green bell pepper

1 yellow onion

Pre heat oven to 375 degrees. Begin to boil pasta until al dente ( almost done ,boil for 12 minutes). Drain, run cold water over pasta, and set aside.

In a skillet, pour in olive oil, begin to sauté bell peppers and and yellow onions. Once onion and peppers are a little brown add in grounded chicken. Season with salt, pepper, garlic power and onion powder. Continue to mix with spatula, Continue to cook for 5-7 minutes until done. Set Aside

In a large mixing bowl, mix Ricotta cheese, Parmesan cheese, and mozzarella cheese. Remove frozen spinach from package and sweet out excess water, add spinach into the mixture. Add in grounded chicken with 2 cooking spoons of Marinara and mix.

Line the baking Dish with marinara, take each shell and stuff it with the mixture. Continue to line the shells 1 inch apart. When done stuffing pour remaining marinara on top of each shell. Sprinkle Parmesan and Bread crumbs on top of shells.

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Cover with foil, place shells in oven and back for 25 minutes. Once done allow to cool and Enjoy !

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Healthy Thai Green Curry Shrimp

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It’s Thai Time !!! One of my favorite type of foods is Thai food. I love all the ingredients used in making thai food, coconut milk to ginger to lemongrass. This recipe was inspired by my thai loving Sister 🙂 Hope you guys enjoy the recipe. #Fitfamapproved

Ingredients

1 cup of Thai Green Curry Sauce

2 tsp mince garlic

1 tbsp of minced fresh ginger (or 1 tbsp of ground ginger)

1/2 onion (minced)

1 tsp of curry powder

1 tsp of salt

1/2 tsp of cumin powder

1/2 tsp thyme powder

1/2 tsp of cayenne pepper

1 habanero

1 tbsp of coconut oil

1/2 – 1 pound of shrimp

Brown rice

 

In a pan heat up the coconut oil for 20 seconds. Add in the minced onion, fresh ginger, and garlic. Pan sear for 1 minute. Pour in the green curry, allow to cook for 2 minutes. Next add in Shrimp and the rest of the spices. Allow to cook for 5-7 minutes.

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Serve with Rice and Enjoy.

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RoseMary Lemon Pepper Salmon and Lobster with Crab stuffed Sweet Potato

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Looking for a new meal idea to make for dinner or your meal Prep. Then this recipe is perfect for you. So many flavors interfusing to make such a yummy meal. Lets go on a flavorful ride.

Ingredients

1 lb of salmon

Fresh rosemary

Minced garlic

Olive oil

Salt

Black pepper

Garlic powder

Red Pepper Flakes

Lemon Pepper seasoning

Butter

1 egg

Bread crumbs

1 lemon

1 Lobster tail

Crab stuffed sweet potato

1 large sweet potato

3 oz of crabmeat

3 springs of green onion (chopped)

½ cup Greek yogurt

½ small yellow onion

nutmeg

 

In a bowl beat 1 egg and place aside. Take salmon pieces and dip into egg and place on a plate. Season fish with salt, black pepper,red pepper flakes, and lemon pepper. Sprinkle Break crumbs upon fish . Sprinkle chopped rosemary upon Fish and squeeze half a lemon on top of fish.

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In a pan heat up 2 TBSP of olive oil. Place fish skin down and begin to pan sear on each side for 6 minutes each. Add in 1 Tbsp. of butter into pan. Add in 1 tbsp of mince garlic into the pan. After 6 minutes, check the color of the salmon from the side it should be turning white, and then flip it. Begin to cook the other side. When done set aside

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Lobster

Cut Lobster tail into half using a sharp knife

Heat up a pan with 2 Tbsp of olive oil

Season Lobster tail with salt, pepper, garlic powder, and Lemon pepper

Add in 1 tbsp of minced garlic

Pan Sear the lobster shell up for 3 minutes one side and then flip and pan sear shell down.

Continue to flip until done, and the shell is completely red, Set Aside

 

Sweet Potato

Chop and boil sweet potato. Add in greek yogurt, green onions, yellow onions, and chopped crabmeat. Season with ½ tsp salt, ½ tsp black pepper, and ½ tsp of nutmeg. Using a masher mash and mix the mixture

Plate your food and Enjoy

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Shrimp Stuffed Salmon

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Don’t we all love salmon? Stuffing it with your favorite cheese and shrimp, will take it to another level. No need to go to your favorite restaurant to order Stuffed Salmon, try my recipe at home and be done in 30 minutes. This recipe is healthy and Fit-Fam approved, Enjoy.

Ingredients

4-6 (6 oz. ) fillets of salmon

½ cup of shrimp

3 oz. of lite cream cheese

¼ cup of feta cheese

¼ of red bell pepper chopped

¼ of green bell pepper chopped

½ cup of Panko Bread crumbs

¼ cup of shredded Parmesan cheese

Cayenne pepper

salt

Black pepper

Garlic powder

Thyme

1 and ½ cup of spinach

 

Preheat oven to 350, spray baking sheet with cooking spray

Season shrimp with above seasoning and pan sear for 2 minutes in olive oil. Set Aside

Season Salmon with above seasonings sparingly.

Place spinach in a bowl and microwave for 45 seconds. (Wilted spinach)

In a medium mixing bowl combine cream cheese, feta cheese, shrimp, bell peppers, and spinach. Mix well together.

Cut a slit lengthwise 3/4 of way through each salmon fillet. Evenly divide stuffing into each slit and place on prepared baking sheet.

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Sprinkle Breadcrumbs and Parmesan cheese on top of fillets.

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Bake for 17 minutes at 350 degrees and for 3 minutes at 500 degrees.

Serve over your choice of vegetables. Enjoy

This meal is 340 calories, 40 grams of carbohydrates, and 8 grams of Carbohydrates.

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Coconut Curry Catfish

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This healthy dish is to die for. So many different flavors exploding in your mouth. I hope you like this dish as much I do .

Ingredients

1 and ½ cup of coconut milk

1-2 lbs of Catfish cut into 1 inch slices

2 cloves of garlic crushed

1 and ½ tsp of curry

1 tsp of cumin

3 Tbsp of fresh minced ginger

4 fresh basil leaves

1 tsp of cayenne pepper

3 tbsp of coconut oil

¼ cup of fresh chopped cilantro

1 yellow onion

½ cup of low sodium chicken broth

1 chopped habanero pepper

In a medium pot place fish with water to boil. Parboil for only 2-3 minutes. You to half way cook it . Season at your discretion. Set aside

In a pan heat up the coconut oil on medium heat. Add in chopped ½ onions, ginger, and habenero ; begin to fry for 2-3 minutes. Add the curry in at this time and continue to stir for 1 minute. Add in the cumin, cayenne pepper, and, garlic at this time. Pour in coconut milk and chicken broth and stir.

Add in Parboiled fish.

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Cover and cook on low –medium heat for 10 minutes.

Add in chopped basil and cilantro and cook for an additional 3 minutes.

Enjoy on a top of white or brown rice.

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Mozzarella Stuffed Chicken Meatballs and Zucchini Oodles

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Do you sometimes crave spaghetti and meatballs, but you’re trying to be healthy? Healthy Chicken Meatballs stuffed with mozzarella cheese and zucchini noodles are your best healthy alternative. This is a quick and easy recipe. Eating healthy can sometimes be discouraging because of the time required to prepare the meal. Well, here is another ace, this meal takes about 30 minutes to make! Try this on your next meal prep adventure, and thank Kego’s Kitchen Later 🙂

Ingredients

1 – 1 ½ lbs of ground chicken

½ cup Panko breadcrumbs

½ grated Parmesan

4 mozzarella cheese sticks

3 bell peppers ( red, green, yellow) chopped

1 tbsp of chopped parsley

1 egg

2 tbsp of lemon Zest

1 tbsp of minced garlic

salt , peppers, salt free seasoning to taste

3 TBSP of olive oil

Healthy Marinara sauce

2 zucchini

Directions

Put all ingredients except marinara, into a bowl and mix .

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  1. Shape into balls that can fit into a muffin pan
  2. Spray a muffin pan with Pam ( nonstick oil)
  3. Place the meatballs in each space and dig a hole in the center and stuff a 1 inch piece of mozzarella in the middle, cover with surrounding meat

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Preheat oven to 400 F and bake for 20 minutes

 

Zoodle time

  1. Make your zoodles from zucchini using your favorite device, I used a veghetti

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Season with salt, black pepper, garlic powder , and red pepper .

In a pan add 1 tbsp of olive oil, throw in zoodles, sauté for 2 minutes only.

Serve with meatballs and zoodles with marinara, Enjoy

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