NUTRITION

You don't have to eat less, you just have to eat right.

You don't have to eat less, you just have to eat right.

3 Bean Turkey Chili

Slow cooker or on the stove top

Nutrition Facts:

Makes 12 servings

1 serving = 196 calories, 1 g fat, 20 g carbs, 24 g protein

Ingredients:

2 lbs. extra lean ground turkey

½ cup chopped onions

1 tbsp. garlic powder

2 – 4 oz. cans of diced green chilies

1 – 15 oz. can Organic Tri-Bean Blend (drained and rinsed)

1 – 15 oz. can Organic Black Beans (drained and rinsed)

2 – 14.5 oz. cans Organic Diced Tomatoes (do not drain)

1 tbsp. chili powder

2 tbsp. white vinegar

3 tbsp. regular yellow mustard

2 tsp. cumin

a dash of salt

1 tbsp. dried or fresh cilantro

2 tsp. adobo sauce (optional)


Directions:

In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).

Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.

Bring to a boil and then reduce heat to a simmer for about 10 minutes.

Finally, add cilantro. Serve hot.

You may sprinkle veggie shreds or a light cheese on top.

Makes 10 servings.

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Banana Protein Bars

Feel free to swap the  

bananas out for pumpkin puree  

1 cup oat flour
2 scoops vanilla Isoflex protein
2 tsp. cinnamon
1/2 tsp. baking soda

2 banana mashed
4 egg whites
1/3 cup organic agave nectar
1/4 cup unsweetened almond milk


Directions:

Mix ingredients in medium bowl Pour into an oiled 8 x 8 Pyrex. Bake at 350 for 30-35 min. Cut into 16 pieces. Serving size 2 pieces.

Jamee's Protein Balls

Be creative

2 tlbs. organic natural peanut butter ( no salt or sugar added)
2 tlbs. organic agave nectar
1/2 cup vanilla Isoflex protein powder

Directions:

Mix all ingredients in small bowl.

Add up to 2 mix ins

organic shredded coconut

dark chocolate chips

chopped nuts

Chia seeds

Flax seeds

Quick oats

Roll into balls and place in refrigerator to set.
Makes 3 balls.

Serving size:

Women 1 ball

Men 2 balls.

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Turkey Meatloaf Muffins

You can make these so many ways

Ingredients:

2 lbs ground turkey (or chicken)

3 egg whites

1 cup quick cooking oats

1/2 tsp ground cumin

1/2 tsp dried thyme

2 tsp dry yellow mustard

2 tsp black pepper

2 tsp chipotle pepper spice

a dash of salt

2 tbsp garlic powder (2 cloves minced)

1 small onion (finely chopped)

2 zucchini's shredded 

Directions:

Preheat oven to 375 degrees.

Spray muffin pan with canola or olive oil.

Mix all your ingredients together in one large bowl.

Roll the mixture into balls and place in oiled muffin pan. Muffins should be about the size of a racquetball.

Bake for 40 minutes.

Makes 12 muffins.

Serving Size:

Women: 2 muffins

Men: 4 muffins

Quick Fish in a Foil

Try it with any kind of fish

Ingredients:

4 oz tilapia (or any fish you’d like)

12 asparagus spears

1 lemon, sliced

Juice of 1 lemon 

Any Mrs. Dash seasoning

Directions:

Preheat oven to 375 degrees

Use one piece of foil per fish.

Add lemon juice.

Season fish with Mrs. Dash to your liking.

Add lemon slices to top.

Add veggies on top.

Fold into foil down from the top leaving air for steaming

Place each foil on a cookie sheet and bake for 14-15 min.

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Monster Meatloaf

Enjoy a sweet potato or cauliflower mash on the side

Ingredients:

3 lbs extra-lean ground turkey (or chicken breast)

1 onion diced

1 tsp pepper

1/2 tsp dried thyme

1 tsp minced garlic (or paste)

1/4 cup low-sodium soy sauce

3/4 cup low-sodium chicken broth

2 tsp tomato paste (no salt added

1 cup quick cooking oats

4 egg whites

1 cup reduced sugar ketchup (no high fructose corn syrup)

Directions:

Preheat oven to 350 degrees and prep a 9-by-13 Pyrex dish with non-stick spray. In a large sauté pan, cook the onions, pepper and thyme until onions are translucent (about 5 minutes). Next, add garlic, soy sauce, chicken broth and tomato paste, mixing until heated through. Set aside to cool.

In a large bowl, combine ground turkey, egg whites, oats and sautéed mixture (cooled). Mix by hand until all incorporated and press flat into the 9-by-13 prepared Pyrex dish.

Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake for 1 hour and 20 minutes.

Cinnamon Swirl Protein Bread

Great for breakfast

Ingredients:

1/3 cup Ideal (Xylitol)

2 tsp. cinnamon

1 1/2 cups oat flour

2 scoops vanilla IsoFlex protein powder

1 tsp. baking powder

¼ cup Stevia in the raw

2 egg whites

1 cup unsweetened almond milk 

1 4oz jar of baby food applesauce

1/4 cup low sugar vanilla yogurt 

Directions:

Preheat oven to 350.

Spray an 8 X 8 inch Pyrex dish with non-stick spray.

Directions:

In a medium bowl combine all ingredients. Mix well.

Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).

Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.

Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.

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Find out for yourself why Pau.er Fitness by: Jamee Pau is the place for you. Email us or give us a call. We look forward to hearing from you.

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