one meduim or 5 oz. of pre cooked yams
1 scoop of vanilla or flovored protein
1 tsp. of cinnomon
Combine all ingredients into mixture and pour onto a heated nonstick pan and spray with non stick spray (Pam or coconut oil) for 2 minutes, depending on how moist you like them. Makes 2 pancake and you can take them anyway. Enjoy! Carry in some baggies!
Turkey Meatloaf Muffins
Yield: 12 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Pre heat oven to 375 and spray 12-cup muffin pan with some cooking spray (or coat with a little olive or coconut oil).
Heat a medium saute pan over a medium high heat and add onion, celery, bell pepper, and garlic. Season with a little salt and pepper and cook for 5-6 minutes until you have the raw edge off of the veggies. Stir in worcestershire sauce and chicken broth and cook another 5 minutes until all the veggies are tender and the mixture is heated through.
Turn off the heat and allow to cool.
In the meantime, in a large bowl, combine ground turkey, egg whites, oats, cumin, chipotle spice, garlic powder, black pepper and salt. Add in cooked veggies and mix together until everything is well incorporated.
Roll the mixture into 12 even balls and place each one in the muffin pan.
Bake for 25-30 minutes or until cooked through. Cool and enjoy!
(This is a re post for my clients that wanted this recipe)
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Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.