Chickpea ‘n’ Veggie Burger

 

Yields: 1 serving (1 burger with bun) calorie: 300 – fat: 6g – carbs: 50g – WWP+: 8 – smart points: 9

Ingredients

  • 1 tsp olive oil
  • 1 tbsp garlic, minced
  • 1/2 small red onion, diced
  • 2 cups zucchini, grated
  • 2 cups carrots, grated
  • 2 tbsp sunflower seeds, no shells
  • 1 tbsp dijon mustard
  • 1 tsp Italian seasoning
  • salt and pepper
  • 1 15.5 oz can chickpeas (garbanzo)
  • 1 cup whole wheat breadcrumbs
  • 8 whole wheat sandwich buns

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Directions

  1. Preheat the oven to 375F and line 2 baking sheets with parchment paper or a silicone baking mat.
  2. After grating the zucchini, line a plate with 2-3 paper towels and let the zucchini rest for about 10 min, to remove some moisture.
  3. In a large skillet over medium low heat, add 1/2 tbsp oil, onion, garlic and cook for about 1 min, or until the garlic is fragrant.
  4. Add zucchini and carrots, cooking until the onions are translucent ( about 6 min) Season with salt, pepper and Italian seasoning, remove skillet from heat.
  5. In a food processor, pulse the sunflower seeds, mustard and chickpeas 2-3 times until the mixture holds together, but still has a lot of texture.
  6. Transfer the chickpea mixture to a large mixing bowl and add cooked vegetables, then add the breadcrumbs.
  7. Mix everything together until evenly incorporated. Shape 8 veggie burgers using a half cup measuring cup and gently flatten them out into about 4 inch circles.
  8. Place 4 veggie burgers on each prepared baking sheet and bake for 25 min, flipping them over at the halfway point.

Chickpea ‘n’ Veggie Burger

Ingredients

  • 1 tsp olive oil
  • 1 tbsp garlic, minced
  • 1/2 small red onion, diced
  • 2 cups zucchini, grated
  • 2 cups carrots, grated
  • 2 tbsp sunflower seeds, no shells
  • 1 tbsp dijon mustard
  • 1 tsp Italian seasoning
  • salt and pepper
  • 1 15.5 oz can chickpeas (garbanzo)
  • 1 cup whole wheat breadcrumbs
  • 8 whole wheat sandwich buns

Instructions

  1. Preheat the oven to 375F and line 2 baking sheets with parchment paper or a silicone baking mat.
  2. After grating the zucchini, line a plate with 2-3 paper towels and let the zucchini rest for about 10 min, to remove some moisture.
  3. In a large skillet over medium low heat, add 1/2 tbsp oil, onion, garlic and cook for about 1 min, or until the garlic is fragrant.
  4. Add zucchini and carrots, cooking until the onions are translucent ( about 6 min) Season with salt, pepper and Italian seasoning, remove skillet from heat.
  5. In a food processor, pulse the sunflower seeds, mustard and chickpeas 2-3 times until the mixture holds together, but still has a lot of texture.
  6. Transfer the chickpea mixture to a large mixing bowl and add cooked vegetables, then add the breadcrumbs.
  7. Mix everything together until evenly incorporated. Shape 8 veggie burgers using a half cup measuring cup and gently flatten them out into about 4 inch circles.
  8. Place 4 veggie burgers on each prepared baking sheet and bake for 25 min, flipping them over at the halfway point.
http://revampfitness.com/chickpea-n-veggie-burger/

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Spicy Italian Meatball Wrap

 

serves: 6 – size: 1 wrap – calories: 320- carbs:30g – fat: 6g – WWP+:8 

Ingredients

  • 1 lb lean ground chicken
  • 1/2 cup whole wheat breadcrumbs
  • 1 small red onion, finely chopped
  • 1/2 cup shredded parmesan cheese
  • 1 egg, whisked
  • 4 cloves garlic, minced
  • 1 tbsp parsley, chopped
  • 1 tbsp Italian seasoning
  • 1 tsp lemon zest
  • salt and pepper
  • 2 cups low sugar marinara sauce
  • 6 Flatout Flatbreads (next to market’s deli)
  • 1 large green bell pepper, diced
  • 2 small tomatoes, diced

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Directions

  1. Preheat oven to 400F
  2. Spray cookie sheet or baking sheet with non stick cooking spray.
  3. In a large bowl, mix ground chicken, onion, crumbs, parmesan, egg, garlic, lemon zest, salt and pepper with your hands, don’t over mix.
  4. Using a tablespoon, form mixture into 24 equal sized meatballs.
  5. Place meatballs evenly on cookie sheet. Top each meatball with about 1 tsp marinara sauce.
  6. Bake meatballs for 15-18 min until chicken is cooked through.
  7. Spread 2 tbsp of marinara sauce on each wrap. Place 4 mini meatballs in each wrap and fill with diced green bell pepper and tomato. Roll and serve!

Spicy Italian Meatball Wrap

Ingredients

  • 1 lb lean ground chicken
  • 1/2 cup whole wheat breadcrumbs
  • 1 small red onion, finely chopped
  • 1/2 cup shredded parmesan cheese
  • 1 egg, whisked
  • 4 cloves garlic, minced
  • 1 tbsp parsley, chopped
  • 1 tbsp Italian seasoning
  • 1 tsp lemon zest
  • salt and pepper
  • 2 cups low sugar marinara sauce
  • 6 Flatout Flatbreads (next to market’s deli)
  • 1 large green bell pepper, diced
  • 2 small tomatoes, diced

Instructions

  1. Preheat oven to 400F
  2. Spray cookie sheet or baking sheet with non stick cooking spray.
  3. In a large bowl, mix ground chicken, onion, crumbs, parmesan, egg, garlic, lemon zest, salt and pepper with your hands, don’t over mix.
  4. Using a tablespoon, form mixture into 24 equal sized meatballs.
  5. Place meatballs evenly on cookie sheet. Top each meatball with about 1 tsp marinara sauce.
  6. Bake meatballs for 15-18 min until chicken is cooked through.
  7. Spread 2 tbsp of marinara sauce on each wrap. Place 4 mini meatballs in each wrap and fill with diced green bell pepper and tomato. Roll and serve!
http://revampfitness.com/spicy-italian-meatball-wrap/

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BBQ Chicken Sandwiches with Spicy Avocado Spread

 

serves: 4 – size: 1 bun with 1/2 cup BBQ chicken + 1/4 cup of spicy avocado spread – calories: 350 – carbs: 33g – fat: 11g – WWP+: 9

Ingredients

Sandwiches:

  • 16 oz cooked boneless skinless chicken breast, shredded, (about 2 cups)
  • 1/2 cup barbecue sauce
  • 8 whole wheat sandwich buns

Spread:

  • 1 ripe avocado, diced, squeeze some lemon on top to prevent browning.
  • 1 lemon, juiced
  • 1/2 cup salsa
  • salt and pepper
  • lettuce and tomatoes, onion (optional)

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Directions

  1. Mix shredded chicken with BBQ sauce, gently toss until well mixed.
  2. For the spread: mix all spread ingredients until blended well.
  3. To serve: top sandwich buns with 1/2 cup BBQ chicken, about 1/4 cup spicy avocado spread, salt and pepper and any optional toppings.

BBQ Chicken Sandwiches with Spicy Avocado Spread

Ingredients

  • Sandwiches:
  • 16 oz cooked boneless skinless chicken breast, shredded, (about 2 cups)
  • 1/2 cup barbecue sauce
  • 8 whole wheat sandwich buns
  • Spread:
  • 1 ripe avocado, diced, squeeze some lemon on top to prevent browning.
  • 1 lemon, juiced
  • 1/2 cup salsa
  • salt and pepper
  • lettuce and tomatoes, onion (optional)

Instructions

  1. Mix shredded chicken with BBQ sauce, gently toss until well mixed.
  2. For the spread: mix all spread ingredients until blended well.
  3. To serve: top sandwich buns with 1/2 cup BBQ chicken, about 1/4 cup spicy avocado spread, salt and pepper and any optional toppings.
http://revampfitness.com/bbq-chicken-sandwiches-spicy-avocado-spread/

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Buffalo Chicken Wraps

 

serves: 4- size: 2 wraps- calories:330 – carbs: 28g – fat: 9g – WWP+:8

Ingredients

  • 3 cups low fat chicken broth
  • 1 lb boneless skinless chicken breasts
  • 4 slices reduced fat cheddar cheese
  • 6 oz nonfat plain Greek yogurt
  • 1/3 cup Frank’s Red Hot Sauce
  • 1 small red onion, diced
  • salt and pepper
  • 1 package 9″ whole wheat tortillas or Flat Out Breads (next to market’s deli)
  • 4 large romaine lettuce leaves
  • 1 large tomato, diced

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Directions

  1. In a sauce pan over medium heat, add chicken broth and chicken. Cover and bring to a boil. Turn heat down to medium low and simmer for 10-12 min or until chicken is cooked through. Remove from heat. Drain liquid and allow chicken to cool before shredding it.
  2. In a mixing bowl, combine yogurt, hot sauce, chicken onion, salt and pepper- gently mix until chicken is well coated.
  3. Warm tortillas in skillet on each side (or microwave)
  4. Place 1 slice cheese on each tortilla. Top with lettuce, tomato and onions
  5. Scoop 1/2 cup chicken mixture down the center of each tortilla. Top with  lettuce, onion, and tomato. Roll up and serve!

Buffalo Chicken Wraps

Ingredients

  • 3 cups low fat chicken broth
  • 1 lb boneless skinless chicken breasts
  • 4 slices reduced fat cheddar cheese
  • 6 oz nonfat plain Greek yogurt
  • 1/3 cup Frank’s Red Hot Sauce
  • 1 small red onion, diced
  • salt and pepper
  • 1 package 9″ whole wheat tortillas or Flat Out Breads (next to market’s deli)
  • 4 large romaine lettuce leaves
  • 1 large tomato, diced

Instructions

  1. In a sauce pan over medium heat, add chicken broth and chicken. Cover and bring to a boil. Turn heat down to medium low and simmer for 10-12 min or until chicken is cooked through. Remove from heat. Drain liquid and allow chicken to cool before shredding it.
  2. In a mixing bowl, combine yogurt, hot sauce, chicken onion, salt and pepper- gently mix until chicken is well coated.
  3. Warm tortillas in skillet on each side (or microwave)
  4. Place 1 slice cheese on each tortilla. Top with lettuce, tomato and onions
  5. Scoop 1/2 cup chicken mixture down the center of each tortilla. Top with lettuce, onion, and tomato. Roll up and serve!
http://revampfitness.com/buffalo-chicken-wraps/

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Steak Fajita Pitas

serves: 4- size: 1/2 pita with filling – calories: 270 -carbs: 20g – fat: 11g – WWP+:7

Ingredients

  • 12oz flank steak
  • salt and pepper
  • 1 tbsp olive oil
  • 1 red bell pepper, sliced long
  • 1 green bell pepper, sliced long
  • 1 small red onion, sliced long
  • 2 tbsp fajita seasoning (envelope or spice jar)
  • 4 large romaine lettuce leaves
  • 2 whole wheat pitas, halved

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Directions

  1. Heat a large skillet with 1 tbsp olive oil to medium high heat. Sprinkle salt and pepper on steak. When skillet is hot, add steak and sear for 1 min on each side. Turn heat down to medium and cook 3 min on each side for medium rare or until desired doneness. Set aside. Don’t drain juices.
  2. In the same skillet, over medium high heat, add veggies. Cook 3-5 min or until veggies are crisp.
  3. Add fajita seasoning and mix until veggies are well cooked. Remove from heat.
  4. Slice steak into 1/2 inch strips (about 24)
  5. Stuff each pita half with equal amounts of veggie mixture, lettuce, and fajita mixture. Add avocado if desired.  Enjoy!

Steak Fajita Pitas

Ingredients

  • 12oz flank steak
  • salt and pepper
  • 1 tbsp olive oil
  • 1 red bell pepper, sliced long
  • 1 green bell pepper, sliced long
  • 1 small red onion, sliced long
  • 2 tbsp fajita seasoning (envelope or spice jar)
  • 4 large romaine lettuce leaves
  • 2 whole wheat pitas, halved

Instructions

  1. Heat a large skillet with 1 tbsp olive oil to medium high heat. Sprinkle salt and pepper on steak. When skillet is hot, add steak and sear for 1 min on each side. Turn heat down to medium and cook 3 min on each side for medium rare or until desired doneness. Set aside. Don’t drain juices.
  2. In the same skillet, over medium high heat, add veggies. Cook 3-5 min or until veggies are crisp.
  3. Add fajita seasoning and mix until veggies are well cooked. Remove from heat.
  4. Slice steak into 1/2 inch strips (about 24)
  5. Stuff each pita half with equal amounts of veggie mixture, lettuce, and fajita mixture. Add avocado if desired. Enjoy!
http://revampfitness.com/steak-fajita-pitas/

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