Breakfast Burrito

Are you running out of healthy breakfast ideas that will keep you energized for a long period of time? This breakfast burrito will take you only 15 minutes to make and will also be the best one you have tried for many years!

Prep time 5 minutes | Cooking time 10 minutes

Ingredients

• 1 teaspoon chipotle paste
• 1 large egg
• 1 teaspoon olive oil
• 1 cup kale
• ½ cup cherry tomatoes halved
• ½ small avocado, sliced
• 1 tortilla wrap, warmed

Directions

1. In a bowl, mix the egg with the chipotle paste. Season with salt and pepper to taste.
2. Warm the olive oil in a nonstick frying pan over medium heat and add the kale and the cherry tomatoes.
3. Stir in the egg with the chipotle paste and cook until the omelet is cooked through.
4. Place the omelet on the warmed tortilla wrap and arrange the avocado slices.
5. Wrap tightly and serve.

Nutrition (per serving)

Calories 522, fat 33.3 g, carbs 45.5 g, sugar 5.6 g, Protein 15.3 g, sodium 569 mg

 

 

Air Fryer Chicken Breast Recipe

When it comes to chicken recipes, we typically want to roast the chicken or deep fry it. Roasting is healthy, there’s no doubt about that, but with modern technology why don’t we go a level up and use an air fryer? It’s quick, it’s juicy and it’s super delicious!

Prep time 10 minutes | Cooking time 15 minutes

Ingredients

• 1 large egg, room temperature
• 1 tablespoon cornflour
• 2 tablespoons breadcrumbs
• 1 tablespoon grated Parmesan cheese
• ½ teaspoon dried oregano
• Salt and pepper to taste
• 1 boneless skinless chicken breast

Directions

1. Season the chicken breast with salt and pepper to taste.
2. In a bowl, whisk the egg with a fork.
3. Dip the chicken breast in the beaten egg.
4. In another bowl, combine the cornflour, breadcrumbs, Parmesan cheese, and dried oregano.
5. Coat the chicken breast with the dry ingredients and place it in an air fryer.
6. Cook for 15 minutes at 350°F (180°C).
7. Flip the chicken over and cook for 5 minutes more.
8. Serve with baby spinach.

Nutrition (per serving)

Calories 358, fat 14.6 g, carbs 17.3 g, sugar 1.3 g, Protein 38.9 g, sodium 480 mg

 

 

Veal Piccata

This recipe requires the veal to be cut into very thin slices—that’s essential for this recipe. The creamy sauce is delicious and gives a nice shiny look to the veal cutlets. The capers and wine give a rich taste and a tender texture to the meat itself.

Prep time 10 minutes | Cooking time 20 minutes

Ingredients

• 3 ounces veal top round cutlets
• Salt and pepper to taste
• 2 tablespoons butter
• 1 tablespoon olive oil
• ¼ cup white wine
• ¾ cup chicken stock
• ¼ cup all-purpose flour
• 1 lemon, cut into circles
• 2 tablespoons capers
• 2 tablespoons freshly chopped parsley

Directions

1. Melt the butter and warm the olive oil in a nonstick frying pan on medium heat.
2. Cook the veal cutlets for 3–4 minutes on each side.
3. Season with salt and pepper to taste.
4. Sprinkle with the flour and cook for 1 minute.
5. Stir in the wine and chicken stock together and cook until a creamy sauce develops.
6. Stir in the lemon circles, capers, and freshly chopped parsley.
7. Cook for 10 minutes on medium heat.
8. Serve the veal cutlets with the creamy sauce on top.

Nutrition (per serving)

Calories 608, fat 40.4 g, carbs 32.8 g, sugar 2.7 g, Protein 22.6 g, sodium 1323 mg

 

 

BBQ Meatballs

These barbecue meatballs are tasty and tangy because of the easy homemade barbecue sauce. This meal is delicious and healthy because there’s no added sugar in the sauce. You can always bake the meatballs instead of frying, but the recipe itself is healthy and delicious as it is.

Prep time 10 minutes | Cooking time 25 minutes

Ingredients

• ½ pound ground beef
• 2 teaspoons olive oil
• 2 tablespoons finely diced onion
• 1 clove garlic, minced
• 2 tablespoons chopped parsley
• 1 egg yolk
• ½ teaspoon chili powder
• Salt and pepper to taste
• ½ teaspoon chili flakes

BBQ Sauce

• ½ cup ketchup
• 1 teaspoon apple cider vinegar
• ½ teaspoon garlic powder
• 1 teaspoon chili powder
• 1 teaspoon ground mustard
• Salt and pepper to taste
• 1 tablespoon honey

Directions

1. In a large bowl, mix the ketchup, apple cider vinegar, garlic powder, chili powder, ground mustard, salt and pepper to taste, and honey.
2. In another bowl, mix the ground beef, diced onion, garlic, parsley, egg yolk, chili powder, salt, and pepper to taste and chili flakes. Form small meatballs.
3. Warm the olive oil in a nonstick frying pan over medium heat and cook the meatballs on each side for about 5 minutes.
4. Pour in the homemade BBQ sauce and cook for about 5 minutes more.
5. Serve in a bowl.

Nutrition (per serving)

Calories 776, fat 29.6 g, carbs 54.5 g, sugar 46.3 g, Protein 75.5 g, sodium 1515 mg

 

 

Shrimp Zoodles

Okay, this is a much healthier version of pasta alfredo. And even though this is a gluten-free version of the famous pasta and shrimp dish, you will be amazed at how delicious this recipe is. Creamy and flavorful, you are going to forget about the classic pasta recipes and make this zoodle shrimp supper from now on.

Prep time 10 minutes | Cooking time 20 minutes

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 1 clove garlic, minced
• ½ pound shrimp, cleaned
• Salt and pepper to taste
• ½ teaspoon chili flakes
• Zest of ½ lemon
• ½ pound zucchini noodles (zoodles)
• 2 tablespoons chopped parsley
• 2 tablespoons grated Parmesan cheese

Directions

1. Warm the olive oil in a large nonstick frying pan over medium heat and cook the diced onion for 2–3 minutes until tender. Stir in the minced garlic and shrimp.
2. Season with salt and pepper to taste and the chili flakes, lemon zest, and zoodles.
3. Cook for 10 minutes until the shrimp are cooked and pink in color.
4. Stir in the freshly chopped parsley and Parmesan cheese and serve warm.

Nutrition (per serving)

Calories 552, fat 24.4 g, carbs 20.5 g, sugar 7.1 g, Protein 64.6 g, sodium 844 mg

 

 

Spinach and Ricotta Stuffed Shells

This recipe is for one of those days when you want to create something delicious and when you are not in a hurry. The shells are first boiled for 2–3 minutes so they can be easily stuffed with the most delicious ricotta and spinach filling. The best part comes when they are touched by tomato sauce and melty mozzarella cheese while baked in the oven.

Prep time 5 minutes | Cooking time 25 minutes

Ingredients

• ½ pound pasta shells
• 1 tablespoon olive oil
• 2 cups spinach
• 4 ounces ricotta cheese
• Salt and pepper to taste
• 1½ cups tomato sauce
• 3 ounces shredded mozzarella cheese
• ½ teaspoon dried oregano

Directions

1. Bring a pot of salted water to a boil and cook the pasta shells for 2–3 minutes.
2. Drain the pasta shells and arrange them in a baking pan drizzled with olive oil.
3. In another bowl, mix the ricotta cheese with the spinach and season it with salt and pepper to taste.
4. Stuff the pasta shells with the spinach and ricotta filling and arrange them back in the baking pan. Pour the tomato sauce over the stuffed pasta shells and sprinkle the grated mozzarella cheese and dried oregano on top.
5. Bake the stuffed pasta shells in a preheated oven at 350°F (180°C) for 20–25 minutes.
6. Serve warm.

Nutrition (per serving)

Calories 1274, fat 44.2 g, carbs 155.5 g, sugar 16.3 g, Protein 69.2 g, sodium 2684 mg

 

 

Devil Chocolate Cake in a Mug

Making cakes for only one person is possible, and you can always make a double batch to satisfy your sweet tooth. This recipe contains dark cocoa powder to make it delicious and richly chocolaty in flavor. The vanilla extract gives an exotic touch and the honey makes it sweet in a much healthier way!

Prep time 5 minutes | Cooking time 5 minutes

Ingredients

• 2 tablespoons all-purpose flour
• 1 tablespoon honey
• 2 teaspoons dark cocoa powder
• Pinch of salt
• 2 tablespoons whole milk
• 1 teaspoon olive oil
• ¼ teaspoon vanilla extract
• Pinch of baking powder

Directions

1. Combine the flour, honey, cocoa powder, salt, milk, olive oil, and vanilla in a mug.
2. Mix until combined and stir in the pinch of baking powder.
3. Microwave for 1 minute on medium to high.
4. Serve with a drizzle of honey or a sprinkle of cocoa powder.

Nutrition (per serving)

Calories 202, fat 6.8 g, carbs 37 g, sugar 19 g, Protein 4.6 g, sodium 299 mg

 

 

 

***These recipes and more are found in Dereck Moore’s Healthy Cooking For One: Quick and Easy Healthy Recipes from Breakfast to Dessert for Just You. To get your own copy, click on the cover below or click here.

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