food

No Fry Eggplant Parmesan

Serving size: 1.5 slices, 273 Cal, 16.6 Carbs, 14.9 Fat, 17.5 Protein

So I had this good size eggplant in my fridge for a few days and had been trying to figure out what to do with it. I have never made Eggplant Parmesan and went looking up recipes. However I wasn’t a fan of everything calling for frying in breadcrumbs, not very healthy! So I took a chance and altered some things and got rid of frying and breadcrumbs and baked it instead. However if you have access to a grill, you can also grill it for a few minutes on each side instead! It was delicious!

Ingredients:

• 1 medium size eggplant

• Olive oil cooking spray

• Sea salt

• Marinara sauce

• Parsley

• 15 Oz Ricotta cheese

• 1/2 Cup Mozzarella cheese

• 1/2 C Parmesan Cheese

• 1 egg

How to Make:

1. Heat the oven to 450. Spray a baking sheet with cooking spray. Slice eggplant the short way into slices that are about 1/2inch wide so you have a bunch of round pieces. Lay them on the baking sheet, sprinkle with sea salt. Put them in the oven for 10 minutes, flip, then bake for another 10 minutes. You can grill them too, just keep an eye on them and cook them for only a few minutes on each side! You want them to be golden brown on each side.

2. While the eggplant is cooking, mix the ricotta cheese, parsley, egg, and parmesan cheese in a bowl together.

3. Spray a baking pan with cooking spray and lay down a thin layer of marinara sauce.

4. Remove the eggplant (careful, use an oven mitt! It’s hot!) and lay a couple slices on top of the sauce in the pan. Spoon a blob of the cheese mixture on top of the eggplant, add some sauce on top and a sprinkle of mozzarella cheese.

5. Then lay another slice of eggplant on top, and repeat with cheese mixture, sauce, and mozzarella. This should use up all the eggplant slices, if not add another layer.

6. Cover with foil and bake at 400° for 30 minutes.

7. Remove foil, and bake for another 5-10 minutes.

8. Remove and let cool for a few minutes so it’s not piping hot.

9. Top with some springs of parsley and serve! I like to put some red potatoes or asparagus on the side!

10. Enjoy!

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food

A Full Day of Eating!

I posted this picture on Instagram stories yesterday and so many of you asked me for recipes so here they are!

Breakfast: Protein Pancakes

Macros 
Calories: 352
Protein: 27g
Fat: 5g
Carbs: 49g

Ingredients:
1 Scoop of vanilla or cinnamon protein powder (I use 1 Up Nutrition)
1/2 of a banana
1/4 cup coconut or chickpea flour
1 TSP baking powder
1/2 C unsweetened almond milk

Sugar free maple syrup
Blueberries
Strawberries

How to Make!

  1. Combine ingredients except for berries and syrup in a blender.
  2. Spray a griddle or griddle pan (or really any flat pan you have!) with a nonstick olive oil based spray.
  3. Pour batter onto griddle into pancake shapes (you can get creative here)!
  4. *Optional* I like to poke my blueberries into the pancakes right after I pour them and then use my finger to coat them with batter so they don’t bubble out as much! A trick my Mom taught me!
  5. Cook until you start to see them golden brown (I check them after a few minutes)
  6. Flip! Cook until golden brown on the other side.
  7. Plate, add strawberries and extra blueberries, add maple syrup.
  8. ENJOY!

Lunch: Eggplant Primavera

Ingredients:

1 large chicken breast, cubed
1/2 Eggplant, cubed
1 Cup of broccoli florets
½ a white or red onion, sliced
1 large red bell pepper, sliced
1/2 Cup of pasta sauce
¼ Cup parmesan cheese
Sprinkle of pink sea salt
Sprinkle of pepper
2 tablespoons olive oil

How to Make:

  1. Cut up chicken breast and heat some oil in a skillet. Place chicken in the skillet to cook on medium, flipping after about 6 minutes.
  2. Add oil to another skillet and add in chopped up veggies. Stir them around every few minutes until cooked.
  3. Warm pasta sauce in the microwave.
  4. When veggies are cooked, place them on a plate, topping them with the chicken, pasta sauce and Parmesan cheese.
  5. Enjoy!

Dinner: Salmon and a Large Salad

Ingredients:

4 oz of Salmon
Curley Parsley
Pink Sea Salt
Pepper
Lemon Juice
1 Tablespoon Olive Oil

Spring Mix
1 C Cucumber
1 C Grape Tomato’s (or any tomato’s I just prefer these!)
Feta Cheese
Basil Leaves
Sliced Almonds
Your favorite light dressing

How to Make:

  1. In a pan, drop in 1 Tablespoon of olive oil and let it warm up so it spreads around. Once it is a little warm, shake the pan around so it is coated.
  2. Place the salmon in the skillet with the skin on, but place it flesh side down so all you see is the back of the skin.
  3. While the salmon is cooking, combine the salad ingredients on a plate and drizzle with dressin.
  4. After 5-10 minutes (depending on how hot your stove is) flip the salmon so it cooks skin side down for a few extra minutes until cooked through. You know it is cooked when it flakes easily with a fork. Season with sea salt, pepper, and parsley.
  5. Add salmon to the plate with salad.
  6. Enjoy!

Dessert: Protein Mug Cake!

I’m OBSESSED with these lately! Omg! So good!

Ingredients:

1 scoop protein powder (I used 1 Up Nutrition Cinnamon French Toast)
1/2 teaspoon baking powder
1 teaspoon coconut or chickpea flour
2 tablespoons almond milk
2 tablespoons egg whites
1/2 teaspoon vanilla extract
Dark chocolate chips (who am I to tell you how many…)
Sugar free maple syrup

How to Make:

  1. Combine dry ingredients.
  2. Add in wet ingredients
  3. Throw some chocolate chips in there so they get all gooey
  4. Cook for 1 min in the microwave
  5. Add more chocolate chips
  6. Drizzle with sugar free maple syrup
  7. Enjoy the most bomb thing you will have eaten today!
Peanut butter as a topping is another option!

My snacks for the day:

Morning snack: Pina Colada Protein shake- 1 Scoop of 1 Up Nutrition Coconut Ice cream protein powder, 1 can of pineapple juice (or some slices of fresh pineapple!), 1/4 C of almond milk, and a handful of ice in the blender. So tropical!

Afternoon Snack: Dannon Protein Yogurt and an Apple.

I was pretty darn close to hitting my macros this day! I also drank 130 ml of water!

I’m not affiliated with 1 Up Nutrition, it’s just the protein and supplements I’ve been using for YEARS. *Sponsor me pleaseeee LOL*

food

My Favorite Summer Salad

It’s Summertime and it’s getting HOT and muggy here in Rhode Island! I don’t know about you guys, but at the end of a hot day, I don’t usually want to cook a hot lunch or dinner (or really have the stove or oven running) and I am not as hungry because of the heat. Salads and cold dishes are a staple for Summer eating! Oh and make sure you’re drinking your weight or goal weight in water to stay hydrated!

Ingredients:

Grilled chicken (let it cool a bit!) with brew pub chicken seasoning
1/2 small avocado
Handful of grape tomato’s cut in half
1/2 a cucumber

How to Make:

  1. Grill chicken, season with Brew Pub Chicken seasoning.
  2. Cut up tomato’s, cucumbers, and avocado. Store the other half of the avocado with some onions or lemon juice to help prevent it from browning.
  3. When chicken is done cooking let it cool a bit.
  4. Toss everything in a bowl, drizzle with olive oil, sprinkle with sea salt and pepper.

If you don’t eat meat, feel free to skip the chicken or add in your favorite meat free alternative to get some protein!

Enjoy!

Now here are some of the fun photos that you didn’t have to scroll endlessly through to get to the recipe!

Look at this fun avocado keeper I found on Amazon! Review coming later!
My seasonings!