Category: Appetizers

Description

The Golden Puffs are mashed potato puffs that are baked in the oven. The golden crusted potatoes are equipped with nutritional ingredients such as broccoli or spinach. Enjoy The Golden Puffs.

Prep Time (Minutes)

25 min

Ingredients

• 1 cup of mashed potatoes
• 1/2 cup of chopped spinach or broccoli
• 2 egg white
• 4 tablespoons of shredded Parmesan cheese
• 1 container of black pepper or parsley(Optional to use for mashed potatoes)

Steps

1. Preheat oven to 410 Degrees F and spray 15-18 mini (2-inch) muffin cups with nonstick cooking spray.

2. Mix the mashed potatoes, egg whites, broccoli, and 2 tablespoons cheese in a large bowl. Mix thoroughly, then dispense into each muffin cup holder.

3. Sprinkle the top of each muffin cup with remaining 2 tablespoons of cheese.

4. Begin to bake for 20-25 minutes or until the muffins are golden brown.

5. Once finished, use a butter knife to run around the edges, then use a fork to lift each muffin out.

6. Serve this dish while warm.

Tips

This dish can also be prepared as a side with a lunch or dinner meal.

* Calories 195-200, Protein 26g-28g, Dietary Fiber 1g-2g

* Sodium 535mg – 550mg, Cholesterol 10-13mg

Description

The Tilapia Spinach Wave name was inspired from the texture of the fish as it is freshly wrapped over the spinach waiting for you to catch the wave during a great meal. This is a simple dish that can also be prepared as a meal. Enjoy The Tilapia Spinach Wave.

Prep Time (Minutes)

20 min

Ingredients

• 1 teaspoon of olive oil
• 1 minced garlic clove
• 3 cups of baby spinach
• 2-4 skinless tilapia fillets or other mild white fish of your choice (preferably 4-5 ounces)
• 1/4 teaspoon of any desired seafood seasoning or black pepper
• 1/4 slice of lemon
• 2 ounces of reduced-fat feta cheese (cut into 2-4 (3-inch) pieces.

Steps

1. Preheat oven at 350 Degree F and spray the baking sheet with nonstick cooking spray.

2. Use a skillet to heat on medium-low heat and place the 1 teaspoon olive oil into skillet.

3. Place garlic into skillet and cook for 30 seconds while you stir it.

4. Once heated, combine spinach into skillet and cook until it is drooped and stir occasionally.

5. Place your choice of fish (tilapia or white fish) onto baking sheet and sprinkle your choice of seafood seasoning or black pepper.

6. Place single slice of cheese on each piece of fish fillet, then add spinach mixture on top.

7. Take one end of the fillet and fold it to the other side and use toothpick to secure it. Do that for each fillet you have.

8. Begin to heat into over and bake for 20 minutes or until fish begins to flake and check fish temperature to assure its done.

Tips

* Calories 195-200, Protein 26g-28g, Dietary Fiber 1g-2g

* Sodium 535mg – 550mg, Cholesterol 10-13mg

Description

Turkey Sausage Burrito is a nutritional recipe that was inspired by Gerald Hearns to be a part of our catalog after wanting to provide our academy enrollees with a healthy burrito option rather than using pork sausage. This burrito is recommended to be prepared with ground turkey, in which has healthy protein than the traditional sausage burrito. This recipe is even great for family gatherings and events. Enjoy The Turkey Sausage Burrito.

Prep Time (Minutes)

20 min

Ingredients

• 1/2 cup of canned fat-free refried beans
• 4-10 (8-inch) flour tortillas (Prepare each meal count for the intended number of guests)
• 1/2 to 1 cup of chunky salsa
• 4 (3/4-ounce) reduced-fat cheddar cheese sticks
• 1/4 – 1/2 pan of ground turkey

Steps

1. Use a frying pan and heat ground turkey on medium high until cooked at your dissection (medium, medium/well, or well done)

2. Spread beans evenly over the tortillas and leave roughly 1/2 inch of edge/border space.

3. Use tablespoon to spread salsa over the beans.

4. Place cheddar cheese stick on one side of each of the tortillas and fold the other end around the cheese stick and gently roll it up.

5. Place burritos with the seam side down in a microwaveable dish.

6. Start microwave on HIGH for 1-2 minutes or until the cheese is fully melted.

7. Allow the dish to sit for 1 to 3 minutes before serving.

Tips

* Calories 110-130, Protein 10g-14g, Dietary Fiber 4g-6g

* Sodium 440mg – 460mg, Cholesterol 12-15mg

Description

The Fruit Brick Bob is a interesting recipe, simulating a shish kabob. This serving is fulfilled with vitamins, nutrients, and tropical fruit. Enjoy the loving taste of The Fruit Brick Bob.

Prep Time (Minutes)

10 min

Ingredients

• 1/2 cup of plain or flavored nonfat yogurt
• 1/4 cup of no-sugar-added raspberry or your choice of fruit spread 1 pint of fresh strawberries
• 1 pint of mangos
• 2 cups cubed cantaloupe
• 1 can (8 ounces) pineapple chunks in juice drained, or container of pineapples and slice into 1-inch

Steps

1. Stir yogurt and fruit spread into a small bow and mix well.

2. Thread fruit in a mix onto 6-8 (12-inch) skewer.

3. Serve with yogurt dip

Tips

* Different Options that you can consider: Grapes, honeydew melon, sliced apples, sliced or diced peaches/pears and more.

* Calories 108-112 Protein 2g-3g, Dietary Fiber 2g-3g

* Sodium 52mg – 55mg, Cholesterol 1-2mg

Description

Zukes Pizza Bites is a nutritional appetizer that is equipped with zucchini slices covered with pepperoni, pizza sauce and additional ingredients to delight your meal. Enjoy Zukes Pizza Bites.

Prep Time (Minutes)

20 min

Ingredients

• 1 large zucchini
• 4 tablespoons pizza sauce
• 3 tablespoons tomato paste
• 1/2 teaspoon of dried oregano
• 3/4 (3oz cup) shredded mozzarella
• 1/ cup shredded parmesan cheese
• 5-10 slices of pepperoni
• 5-10 slices of black olives
• 5-10 slices of turkey sausage

Steps

1. Preheat broiler and set rack 4 inches from the heat

2. Slice off both ends of the zucchini. Slice the zucchini into 15-20 (1/4-inch-thick) diagonal slices.

3. Place each of the zucchini slices onto a nonstick baking sheet.

4. Combine pizza sauce, oregano, and tomato paste into a small bowl.

5. Use teaspoon to spread sauce over zucchini slices.

6. Mix cheese into a small bowl and spread onto of each zucchini slice, using tablespoom.

7. At your discretion place sausages, pepperoni, and/or black olives onto different slices to have options.

8. Broil 2-4 minutes until cheese has melted and serve while heated.

Tips

* Calories 75-85, Protein 5g-8g, Dietary Fiber 1g-2g

* Sodium 290mg – 292mg, Cholesterol 10-12mg

Description

Brichos is a special dish inspired by the love for nachos while being a signature recipe of Brick By Brick Academy. Served with ground turkey and lovely cheddar cheese, your belly will be pleased. Enjoy Brichos.

Prep Time (Minutes)

20 min

Ingredients

• 6 (6-inch) flour tortillas
• Nonstick cooking spray
• 1/2 pound 93% lean ground turkey
• 2/3 cup of salsa
• 3 tablespoons sliced green onion
• 1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese
• 1 handful of spinach (chop into pieces)

Steps

1. Preheat oven to 350 Degrees F. Cut each tortilla into 8 separate wedges.

2. Use cooking spray to lightly spray one side of each of the tortilla wedges.

3. Place wedges on the fresh layered baking sheet with no grease.

4. Bake 6 to 10 minutes or until tortillas are lightly and crisp.

5. Place ground turkey into a small nonstick skillet and cook on medium high heat.

6. Stir the meat and break it up, drain the fat, mix in the salsa and cook until heated and done.

7. Use a tablespoon to sprinkle ground turkey over the tortilla wedges. Sprinkle with chopped spinach and green onions.

8. Place the cheddar cheese on top and bake from 1-3 minutes or until cheese is melted.

Tips

* If in a rush, tortillas chips or even Doritos flavored chips can be used for this creative dish.

*Calories 190-210, Protein 16g, Dietary Fiber 2g-3g

* Sodium 580mg – 590mg, Cholesterol 25-30mg

Description

The Brick Bar is an appetizer based dished that is a easy fix with assorted whole grain cereals and oats freshly melted with marshmallows. Enjoy The Brick Bar.

Prep Time (Minutes)

20 min

Ingredients

• 5 to 6 cups of assorted whole grain cereals
• 1 package of large marshmallows (10 ounces)
• 1/2 stick of butter
• 1/4 cup of old-fashioned oats
• 2 tablespoons of cinnamon

Steps

1. Grease baking pan (recommded sizes: 13 x 19 or 9 x 13)

2. Use large resealable food storage bag and insert cereal. Once you seal the bag, use a rolling pin and lightly roll the item until creals are fully crumbled.

3. Place the 1/2 stick of butter in large saucepan on medium-low heat.

4. Once heated, place marshmallows into saucepan and stir until marshmallows are melted and texture is smooth. Once smooth, move sausepan from the heat.

5. Place the assorted whole grain cereals into sausepan and mix very well. Using wax paper on top of the baking pan, evenly spread cereal mixture onto pan. Sprinkle oats, lightly mix cinnamon and let the baking begin.

6. Once the item is firm, cut into bars.

Tips

* This cereal bar is a low calorie nutritional item.

* Calories 88-90, Protein 1G Dietary Fiber 1G

* Sodium 76mg – 78mg, Cholesterol 5mg