Tempeh & quinoa (no, this is not in a foreign language)

Two things you have to try, especially if you're vegetarian. Quinoa (pronounced keen-wa) is a super grain (seed, actually). It's a complete protein with only 172 calories per .25 cup serving, 31 complex carbs & 6 grams of protein. It beats brown rice hands-down. Cook it just like brown rice, except only 15-2o minutes.

Tempeh is a minimally processed soy product packed with protein. It's "meatier" than tofu and low in calories. I bought a flavored version, but if you try plain, steam it first to open it up to absorb marinade or seasonings.

Ingredients:
-1 serving of sesame garlic tempeh
-2 servings Chinese frozen stir-fry vegetables
-1 serving quinoa

Total calories: 320

Sea scallops scampi from Thai House

Treat meal! And yummy!

Killin' the Crockpot

This was an impromptu creation that turned out really well. Eat-clean & easy!

Ingredients:
-3 Boneless skinless chicken breast
-1/2 c brown rice
-1 can chickpeas
-1 bag of frozen broccoli
-3/4 c water
-1/4 c Bragg (it tastes like soy sauce)
-ginger
-pepper

Layer chicken on bottom, season, add brown rice, beans & liquids. Veggies go on top. Cook on high for 1 hour. Low for 6. Makes 4 servings.

Roasted red pepper & feta frittata

Frittatas are quick & easy, not to mention a great source of protein. You need an oven proof skillet to make one. Pre-heat your oven to 375. On the stovetop, add your veggies to the pan. I used canned roasted red peppers. In another bowl, beat 2 eggs & 6 egg whites together. Season to taste (I usually add basil, garlic powder, oregano & parsley). Pour eggs over veggies and cook until eggs set (3-5 minutes). Sprinkle feta on top. Place in oven for 20 minutes. Makes 4 servings.

Ingredients for 4 servings:
-2 eggs
-6 egg whites
-Can of roasted red peppers
-Spices (basil, garlic powder, oregano, parsley)
-4 servings Trader Joe's light feta

Total calories per serving: 120