Recipe by Dr. Katherine Haker

During a fitness challenge, we tend to focus on low-fat sources of protein. Let’s face it, low fat proteins are largely tasteless. The good news, lean proteins are often inexpensive, so, if you can find recipes that are satisfying, you can both enjoy what you are eating, and save money.

Our grandparents knew that you could make tasty, savory dishes from high-quality, low-fat proteins by slow-cooking them, and slow-cooking not only provides tasty, healthy meals, but also is a way to utilize less expensive cuts of meat and stretch a dollar. Slow-cooking can also be a good time-saver during a

busy week, because you can cook meals in advance that can be frozen and thawed, allowing you to have meals ready to go.

Cook along with us as we meal-prep, concentrating on savory, hearty, healthy meals that can be batch cooked.

Meatloaf recipe:

3 pounds ground turkey

1 medium onion finely chopped (any color)

1 red or yellow bell pepper finely chopped

1 tablespoon olive oil

1 cup bread crumbs

2 eggs, beaten

1/2 can of tomato paste (3-4 ounces)

2 teaspoons powdered mustard

2 teaspoons dried oregano or herbs de Provence

1 tablespoon kosher salt

1 teaspoon ground pepper

1 tablespoon Worcester sauce

• Sauté onions and peppers in the olive oil, until translucent. Do not brown. (Roughly 10 minutes.) • Mix everything but the meat together.

• Mix meat into the other mixture.

• Cover a cookie sheet with a sheet of foil and cover with spray oil (oil optional). • Divide the meat into 9 even loaves.

• Spray top of loaves with spray oil (optional).

• Bake at 375 until golden brown and delicious. (The internal temperature should reach at least 170.)

=

Calories - 255.4

Protein (gms) 32.0

Carb (gms) 13.9

Fat (gms) 11.9

Add Sautéed Cabbage

1/2 a head of green cabbage (roughly 500 grams)

2 teaspoons mustard seed

2 teaspoons caraway seed

1 tablespoon olive oil

Salt

• Shred the cabbage

• Select a large sauté pan. It must be big enough to hold all the cabbage.

• Sauté seeds in the oil for about 3 minutes

• Add cabbage to the pan.

• Toss the cabbage in the oil and seeds. Continue tossing for about two or three minutes. You want it

to just get hot and wilt.

• Add salt to taste.

PLATE YOUR FOOD!

Mindless eating out of a plastic box will never be satisfying. Studies have shown mindful eating food off a white plate with a knife and fork is more appetizing and fulfilling.

Meatloaf Recipe for High Protein/Low Fat Meal