Please Scroll Down to See Forums Below
Miss24k said:Oops had to edit post, i forgot the milk
Yes they're yummy, I make a bunch of them put them in a ziplock and eat them just like that.
they freeze well, too. make a BIG batch and freeze them in the zip lock bag. Throw one or two in the micro (60 seconds) for a fast breakfast.
*Bunny* said:
they're good and filling. I just had one.
T
The Shadow
Guest
there is also one for peanut butter protein balls...
mix pbutter and protein powder.....rollin to a ball...coat with a touch of honey...roll in protein powder agiain and pop into the fridge
mix pbutter and protein powder.....rollin to a ball...coat with a touch of honey...roll in protein powder agiain and pop into the fridge
Linzie1303
New member
"Fat Free Sugar Free" Cheesecake
Filling:
3 pkgs 8oz Fat free cream cheese (softened)
4 egg whites
1 tsp. vanilla extract
3/4-1 cup splenda (depends on how sweet you want it)
*you can add in a scoop of your fav pro powder of course..I have never tried it but a friend did and said it was still cheescake edible standards!*
Crust
3-4 reduced fat graham crackers
PAM spray or can't believe it's not butter spray
For Crust....crush graham crackers until fine and pour into 9 inch pie plate.
Spray with PAM or butter spray until moist/dark and pat down with fingers. Bake @ 325 for 10-15 mins just to let set.
For filling
Blend cream cheese, splenda, and vanilla.
Add in egg whites, careful not to overmix*
Pour into pie plate and whalah...Bake @ 325F for 45 mins or until center is completely set. Let cool and refrigerate for about 3 hours before serving.
Top will look somewhat crusted. I like to top mine with strawberries or blueberries and ff cool whip. This weekend I am trying out one where i put blueberries in it. Will post to let you know how it turns out!
ENJOY!!!
Per slice*my totals* (1/8) fat*.32/carb 10.9/sug 4.6/pro 6.6
Filling:
3 pkgs 8oz Fat free cream cheese (softened)
4 egg whites
1 tsp. vanilla extract
3/4-1 cup splenda (depends on how sweet you want it)
*you can add in a scoop of your fav pro powder of course..I have never tried it but a friend did and said it was still cheescake edible standards!*
Crust
3-4 reduced fat graham crackers
PAM spray or can't believe it's not butter spray
For Crust....crush graham crackers until fine and pour into 9 inch pie plate.
Spray with PAM or butter spray until moist/dark and pat down with fingers. Bake @ 325 for 10-15 mins just to let set.
For filling
Blend cream cheese, splenda, and vanilla.
Add in egg whites, careful not to overmix*
Pour into pie plate and whalah...Bake @ 325F for 45 mins or until center is completely set. Let cool and refrigerate for about 3 hours before serving.
Top will look somewhat crusted. I like to top mine with strawberries or blueberries and ff cool whip. This weekend I am trying out one where i put blueberries in it. Will post to let you know how it turns out!
ENJOY!!!
Per slice*my totals* (1/8) fat*.32/carb 10.9/sug 4.6/pro 6.6
Linzie1303
New member
NO BAKE CHEESECAKE
1 pkg. unflavored gelatin
1 box sugarfree/fatfree vanilla pudding jello
6 packets of splenda
8 oz fatfree cream cheese
1 cup skim milk
1/2 c. boiling water
1/4 tsp. vanilla extract
1. Combine gelatin, splenda, and boiling water until completly dissolved.
2. Beat in softened cream cheese and milk. Add pudding mix and vanilla extract and beat until well blended.
3.Line pie plate with plastic wrap *so transfer from pie plate to plate is easier*or if you would like the crust see above recipe
4. Pour into pie plate and refrigerate overnight or AT LEAST one hour.
5. add cool whip or cinnamon if you like and eat up!!
*have never tried with protein powder but have done the protein pudding and I am pretty sure this would turn out good with vanilla pro powder.
1 pkg. unflavored gelatin
1 box sugarfree/fatfree vanilla pudding jello
6 packets of splenda
8 oz fatfree cream cheese
1 cup skim milk
1/2 c. boiling water
1/4 tsp. vanilla extract
1. Combine gelatin, splenda, and boiling water until completly dissolved.
2. Beat in softened cream cheese and milk. Add pudding mix and vanilla extract and beat until well blended.
3.Line pie plate with plastic wrap *so transfer from pie plate to plate is easier*or if you would like the crust see above recipe
4. Pour into pie plate and refrigerate overnight or AT LEAST one hour.
5. add cool whip or cinnamon if you like and eat up!!
*have never tried with protein powder but have done the protein pudding and I am pretty sure this would turn out good with vanilla pro powder.
Sassy69 said:
J
jenscats5
Guest
Ratatouille = (Thank you Anthrax!!)
2 tsp. olive oil
2 onions, coarsely chopped
2 red or yellow bell peppers, seeded and medium diced
4 cloves garlic, minced
1½ tsp. fennel Seeds, crushed (optional)
1 medium eggplant, medium diced
2 large zucchini, medium diced
6 medium tomatoes, ripe, cored and coarsely chopped
¼ cup fresh basil, finely chopped
2 tbs. fresh thyme, finely chopped
Salt and freshly ground black pepper to taste
1. In a Dutch oven, heat 1 tbs. olive oil over medium heat. Add onions and bell peppers. Cook, stirring occasionally until they begin to brown – 8 to 10 minutes.
2. Add garlic and fennel seeds. Cook stirring until fragrant, about 1 minute more.
3. Transfer vegetables to a large bowl.
4. Add ½ tbs. olive oil to pot. Add eggplant and cook, stirring frequently until browned in places, 7 to 8 minutes. Transfer to bowl of vegetables.
5. Add remaining ½ tbs. olive oil to pot. Add zucchini and cook stirring frequently until browned in places, about 5 minutes.
6. Add tomatoes, basil, thyme and reserved vegetables to pot and bring to a simmer. Cover and transfer to the oven.
7. Bake for 35 to 45 minutes, stirring occasionally, or until vegetables are tender.
Made the above & it was/is delicious!!!!!!!!!!!!! Also versatile, check it out:
Chicken stuffed poblano peppers
3 Poblano peppers, grilled & skin peeled off, seeds removed
4 oz cooked, chopped chicken (more if needed)
1 cup ratatouille
Mix chicken & ratatouille together & stuff into peppers. Bake at 350 degrees F for about 20-25 mins, top with shredded cheese if desired & bake addtional 5 minutes.
Serves 1
** I also liberally added hot sauce to this cuz I like it hot!!
You could also use the ratatouille to mix with chicken & brown rice..... and it can be frozen....
2 tsp. olive oil
2 onions, coarsely chopped
2 red or yellow bell peppers, seeded and medium diced
4 cloves garlic, minced
1½ tsp. fennel Seeds, crushed (optional)
1 medium eggplant, medium diced
2 large zucchini, medium diced
6 medium tomatoes, ripe, cored and coarsely chopped
¼ cup fresh basil, finely chopped
2 tbs. fresh thyme, finely chopped
Salt and freshly ground black pepper to taste
1. In a Dutch oven, heat 1 tbs. olive oil over medium heat. Add onions and bell peppers. Cook, stirring occasionally until they begin to brown – 8 to 10 minutes.
2. Add garlic and fennel seeds. Cook stirring until fragrant, about 1 minute more.
3. Transfer vegetables to a large bowl.
4. Add ½ tbs. olive oil to pot. Add eggplant and cook, stirring frequently until browned in places, 7 to 8 minutes. Transfer to bowl of vegetables.
5. Add remaining ½ tbs. olive oil to pot. Add zucchini and cook stirring frequently until browned in places, about 5 minutes.
6. Add tomatoes, basil, thyme and reserved vegetables to pot and bring to a simmer. Cover and transfer to the oven.
7. Bake for 35 to 45 minutes, stirring occasionally, or until vegetables are tender.
Made the above & it was/is delicious!!!!!!!!!!!!! Also versatile, check it out:
Chicken stuffed poblano peppers
3 Poblano peppers, grilled & skin peeled off, seeds removed
4 oz cooked, chopped chicken (more if needed)
1 cup ratatouille
Mix chicken & ratatouille together & stuff into peppers. Bake at 350 degrees F for about 20-25 mins, top with shredded cheese if desired & bake addtional 5 minutes.
Serves 1
** I also liberally added hot sauce to this cuz I like it hot!!
You could also use the ratatouille to mix with chicken & brown rice..... and it can be frozen....
J
jenscats5
Guest
Hummus
* 1 can garbanzo beans drained,save juice
* 3 teaspoons lemon juice
* 3 cloves garlic peeled (adjust to taste)
* 1/2 teaspoon salt
* 1/4 teaspoon pepper
* pepper sauce, as desired
* If desired, add some olive oil, veggie broth, Apple cider or Red Wine Vinegars
Add all ingredients to food processor, process until smooth, add reserved juice to attain a spreadable texture. Adjust seasonings.
** For added flavors, roast the garlic, then add; add sesame or flax seeds/oils; chopped sundried tomatoes; roasted red peppers; chopped olives; etc etc etc
Hummus is great as a dip for veggies, as a sandwich spread on a meat or veggie only sandwich or with crackers.
* 1 can garbanzo beans drained,save juice
* 3 teaspoons lemon juice
* 3 cloves garlic peeled (adjust to taste)
* 1/2 teaspoon salt
* 1/4 teaspoon pepper
* pepper sauce, as desired
* If desired, add some olive oil, veggie broth, Apple cider or Red Wine Vinegars
Add all ingredients to food processor, process until smooth, add reserved juice to attain a spreadable texture. Adjust seasonings.
** For added flavors, roast the garlic, then add; add sesame or flax seeds/oils; chopped sundried tomatoes; roasted red peppers; chopped olives; etc etc etc
Hummus is great as a dip for veggies, as a sandwich spread on a meat or veggie only sandwich or with crackers.
Last edited:
J
jenscats5
Guest
the-short-one said:
All rightie -- I made these yesterday & they are reallly really dry.... hard to chew almost..... I'm gonna play with the recipe & see what I can come up with.....
J
jenscats5
Guest
"Yummy Sauce"
1 Tblsp FF Mayo
1 Tblsp Dijon Mustard
1 Tblsp Prepared Horseradish
Combine & use on steak, sammiches, etc..... it's Yummy (hence the name)
1 Tblsp FF Mayo
1 Tblsp Dijon Mustard
1 Tblsp Prepared Horseradish
Combine & use on steak, sammiches, etc..... it's Yummy (hence the name)
J
jenscats5
Guest
Tuna Stuffed Eggs
4 Hard boiled eggs, cooled, sliced in half, yolks removed -- reserve yolk from 2 eggs
Filling:
1 can Tuna, drained
Minced onion & celery
2 teaspoons relish
2 tablespoons FF mayo
1/4 teaspoon Lemon Pepper Seasoning
Black Pepper & Hot Sauce to taste
Mix yolks & filling ingredients together & stuff into egg white halves.
** Just thought -- instead of the mayo, you could use Cottage Cheese or FF Sour Cream or a combo of either/or/all three
4 Hard boiled eggs, cooled, sliced in half, yolks removed -- reserve yolk from 2 eggs
Filling:
1 can Tuna, drained
Minced onion & celery
2 teaspoons relish
2 tablespoons FF mayo
1/4 teaspoon Lemon Pepper Seasoning
Black Pepper & Hot Sauce to taste
Mix yolks & filling ingredients together & stuff into egg white halves.
** Just thought -- instead of the mayo, you could use Cottage Cheese or FF Sour Cream or a combo of either/or/all three
Last edited:
This recipe looks really weird - and I was totally skeptical. Especially when I got it all mixed together. It looks lumpy and soupy, like I added too much water. When they came out of the over, I was surprised. They looked kind of weird (shiny, like popovers), but they tasted good:
Cinnamon Flaxmeal Muffins
12 small or 6 large. (nutritional facts are for 12 servings)
3/4 cup vanilla whey protein
1/4 cup flax meal
1/4 - 1/2 cup Splenda
3 eggs
2 tsp baking powder
3/4 cup water
2 tsp cinnamon or more if you're like me.
Preheat oven to 400. Spray your tin with Pam. Mix all ingredients together and pour into the muffin tin. Bake for 15 minutes. (Mine baked up in 13)
62 calories 2.6g fat 2.2g carb 0.7g fiber 7.8g protein
Cinnamon Flaxmeal Muffins
12 small or 6 large. (nutritional facts are for 12 servings)
3/4 cup vanilla whey protein
1/4 cup flax meal
1/4 - 1/2 cup Splenda
3 eggs
2 tsp baking powder
3/4 cup water
2 tsp cinnamon or more if you're like me.
Preheat oven to 400. Spray your tin with Pam. Mix all ingredients together and pour into the muffin tin. Bake for 15 minutes. (Mine baked up in 13)
62 calories 2.6g fat 2.2g carb 0.7g fiber 7.8g protein
J
jenscats5
Guest
Beef Stroganoff
1 pound London Broil, fat trimmed & cut into chunks
Saute beef, drain & set aside.
Combine & set aside:
1 Tblsp Tomato Paste
1/2 Cup FF Sour Cream
Few Dashes Worcestershire Sauce
Other ingredients:
1/8 cup minced onion
Veggie Broth -- about 1/8 to 1/4 cup
Pepper
Hot Sauce, if desired
Italian Seasoning
1 can salt-free canned mushrooms, drained
Heat large pan on medium heat. Saute minced onion in pan in cooking spray till soft. Add beef back in and season with Pepper, Hot Sauce & Italian Seasoning. Add veggie broth, stir. Add mushrooms. Turn heat to low and add Sour Cream Mixture, stirring to combine. Do not allow to boil! Stir, sauteeing until thickened, adjusting seasonings as needed.
Serve over WW noodles. Serves 2.
1 pound London Broil, fat trimmed & cut into chunks
Saute beef, drain & set aside.
Combine & set aside:
1 Tblsp Tomato Paste
1/2 Cup FF Sour Cream
Few Dashes Worcestershire Sauce
Other ingredients:
1/8 cup minced onion
Veggie Broth -- about 1/8 to 1/4 cup
Pepper
Hot Sauce, if desired
Italian Seasoning
1 can salt-free canned mushrooms, drained
Heat large pan on medium heat. Saute minced onion in pan in cooking spray till soft. Add beef back in and season with Pepper, Hot Sauce & Italian Seasoning. Add veggie broth, stir. Add mushrooms. Turn heat to low and add Sour Cream Mixture, stirring to combine. Do not allow to boil! Stir, sauteeing until thickened, adjusting seasonings as needed.
Serve over WW noodles. Serves 2.
StellarTiggy
Banned
Indulgence 
Cheesecake
Crust - Wheat bran soaked in a bit more than 1/3 cup of water just to get it to sort of chunk up (could use egg, could mash up some all-bran extra fiber cereal or buy a fatfree crust of your own)
Teaspoon (or more) splenda
Filling -
8 oz. fatfree creamcheese
8 oz. fatfree/low fat (1%) cottage cheese - whichever you prefer
1 egg
1 tsp vanilla extract
1 T splenda (more optional depending on sweet tooth)
Scoop of vanilla egg protein or any other protein you wish to add (I used egg to bake)
Puree cottage cheese in blender
Soften creamcheese, add to cottage cheese
Add egg and vanilla extract + Splenda + Protein powder and blend on high till creamed
Press crust parts onto bottom of baking pan
Pour mixture onto crust
Preheat oven at 350
Bake for 30 - 45 mins or until toothpick comes out clean
Optional - add fruit on top, nuts, raisins, oatmeal, blend in peanut butter, or blend anything you damn well please into it
Optional - Use two 8 oz. packs of cream cheese instead of 1 and cut out the cottage cheese. Up the protein powder to 2 scoops if preferred.
Turns out kinda moist with the wheat bran crust, so you might wanna experiment with your own crust if you're bothered by the moisture. Remember to cool before serving (the cottage cheese leaves the center mushy) or serve mushy if desired. Enjoy!
Cheesecake
Crust - Wheat bran soaked in a bit more than 1/3 cup of water just to get it to sort of chunk up (could use egg, could mash up some all-bran extra fiber cereal or buy a fatfree crust of your own)
Teaspoon (or more) splenda
Filling -
8 oz. fatfree creamcheese
8 oz. fatfree/low fat (1%) cottage cheese - whichever you prefer
1 egg
1 tsp vanilla extract
1 T splenda (more optional depending on sweet tooth)
Scoop of vanilla egg protein or any other protein you wish to add (I used egg to bake)
Puree cottage cheese in blender
Soften creamcheese, add to cottage cheese
Add egg and vanilla extract + Splenda + Protein powder and blend on high till creamed
Press crust parts onto bottom of baking pan
Pour mixture onto crust
Preheat oven at 350
Bake for 30 - 45 mins or until toothpick comes out clean
Optional - add fruit on top, nuts, raisins, oatmeal, blend in peanut butter, or blend anything you damn well please into it
Optional - Use two 8 oz. packs of cream cheese instead of 1 and cut out the cottage cheese. Up the protein powder to 2 scoops if preferred.
Turns out kinda moist with the wheat bran crust, so you might wanna experiment with your own crust if you're bothered by the moisture. Remember to cool before serving (the cottage cheese leaves the center mushy) or serve mushy if desired. Enjoy!
J
jenscats5
Guest
StellarTiggy said:Indulgence
Cheesecake
Crust - Wheat bran soaked in a bit more than 1/3 cup of water just to get it to sort of chunk up (could use egg, could mash up some all-bran extra fiber cereal or buy a fatfree crust of your own)
Teaspoon (or more) splenda
Filling -
8 oz. fatfree creamcheese
8 oz. fatfree/low fat (1%) cottage cheese - whichever you prefer
1 egg
1 tsp vanilla extract
1 T splenda (more optional depending on sweet tooth)
Scoop of vanilla egg protein or any other protein you wish to add (I used egg to bake)
Puree cottage cheese in blender
Soften creamcheese, add to cottage cheese
Add egg and vanilla extract + Splenda + Protein powder and blend on high till creamed
Press crust parts onto bottom of baking pan
Pour mixture onto crust
Preheat oven at 350
Bake for 30 - 45 mins or until toothpick comes out clean
Optional - add fruit on top, nuts, raisins, oatmeal, blend in peanut butter, or blend anything you damn well please into it
Optional - Use two 8 oz. packs of cream cheese instead of 1 and cut out the cottage cheese. Up the protein powder to 2 scoops if preferred.
Turns out kinda moist with the wheat bran crust, so you might wanna experiment with your own crust if you're bothered by the moisture. Remember to cool before serving (the cottage cheese leaves the center mushy) or serve mushy if desired. Enjoy!
Try baking the crust for 5-10 mins by itself before adding the filling.... should help to harden it up.....
StellarTiggy
Banned
I did
StellarTiggy
Banned
lol! I didn't even read this thread and just posted the recipe. Sorry guys...you've got like 10 different versions on here. Heh...my bad
J
jenscats5
Guest
StellarTiggy said:I did
Ah, I didn't see in your directions where you did that.......
Hey, no worries -- the more versions the merrier....
Alright I tried something new that I really liked and thought I would share.
I bought this stuff when I went on the cruise in the Virgin Islands called Matouk's Kuchela. My friend used to send me it from Florida so you can find it certain places in the states. It's imported from Trinidad. Anyway I used to eat it on curry chicken and brown rice, and I found a new use. I opened a can of tuna drained it, added a little red pepper cooked it just like that on the stove. Once it was done I added about 1T and a 1/2 of this stuff and it definitely kicked it up a notch! I like tuna cooked and a bit dry since I choke on it and can't get past the taste if it's cold and wet.
The ingredients on this stuff per tsp = 9 calories, .5g fat, 0 carb, 0 sugar, 0 protein.
http://www.salsasetc.com/catalog/m-892.html
http://www.tropicalhaven.com/index.asp?PageAction=VIEWPROD&ProdID=12
Those are two websites that carry it. Although I've never ordered it online yet.
I bought this stuff when I went on the cruise in the Virgin Islands called Matouk's Kuchela. My friend used to send me it from Florida so you can find it certain places in the states. It's imported from Trinidad. Anyway I used to eat it on curry chicken and brown rice, and I found a new use. I opened a can of tuna drained it, added a little red pepper cooked it just like that on the stove. Once it was done I added about 1T and a 1/2 of this stuff and it definitely kicked it up a notch! I like tuna cooked and a bit dry since I choke on it and can't get past the taste if it's cold and wet.
The ingredients on this stuff per tsp = 9 calories, .5g fat, 0 carb, 0 sugar, 0 protein.
http://www.salsasetc.com/catalog/m-892.html
http://www.tropicalhaven.com/index.asp?PageAction=VIEWPROD&ProdID=12
Those are two websites that carry it. Although I've never ordered it online yet.
skittles
Banned
Miss24k said:Miss24k's pancakes
1/4C oatmeal
1/4C oat bran
1tsp cinnamon
1tsp splenda
1/2C egg whites
1/2C skim milk
1/4C blueberries or strawberries, or 1/2 a banana
1 scoop of protein
These are the best!!!!
I am truly addicted..........I make sure to have some in the fridge at all times(so I can grap them on busy days) They taste great even after 8-9 hours in my purse.
Thank you Miss24K
I can't give you K right now, but these pancakes totally saved my diet last week Oh- I made them with some strawberry banana PP (PVL) & they were great
J
jenscats5
Guest
skittles said:These are the best!!!!
I am truly addicted..........I make sure to have some in the fridge at all times(so I can grap them on busy days) They taste great even after 8-9 hours in my purse.
Thank you Miss24K
Oh- I made them with some strawberry banana PP (PVL) & they were great
So what did you do? Just blend all those ingredients together & cook like pancakes?? I'll have to try them.......
J
jenscats5
Guest
skittles said:
Mmmmmmm -- gonna try them!!
J
jenscats5
Guest
Don't discount places like Walmart as a resource -- you never know what you might find.....
Found Tabasco Chipotle there for $2.00 -- that's a very good price!!
Found a Jalapeno Mustard for 0 cals -- YUM!!
Found Tabasco Chipotle there for $2.00 -- that's a very good price!!
Found a Jalapeno Mustard for 0 cals -- YUM!!
skittles
Banned
jenscats5 said:Don't discount places like Walmart as a resource -- you never know what you might find.....
Found Tabasco Chipotle there for $2.00 -- that's a very good price!!
Found a Jalapeno Mustard for 0 cals -- YUM!!
Yup, Walmart rocks - I get my PP powder, nuts, tuna, vit's, water bottles, fitness mag's......everything there. They are by far the cheapest!
Lady Viking
Well-known member
This sounds great but what is Ground Flax Meal? And Nutmeg?jenscats5 said:
J
jenscats5
Guest
Lady Viking said:
Nutmeg is a spice -- looks like a truffle or round nut when whole & can be grated or you can just buy it in the store already ground.....
Ground Flax Meal is ground up flax seeds --> looks kinda like bread crumbs
J
jenscats5
Guest
"BBQ" Meatloaf
**This makes a pretty big loaf -- feel free to adjust for smaller portion.
Sauce:
4oz tomato sauce
1 Tblsp. Worcestershire Sauce
1 Tblsp. Chili Powder
1 Tblsp. Red Wine Vinegar
Dash Garlic Powder
Few Dashes Mrs. Dash Extra Spicy Seasoning
Liberal amount of Tabasco Chipotle Sauce (10 dashes +)
Mix sauce ingredients together & set aside.
Meatloaf:
1 pound ground Turkey
1 pound Laura's Extra Lean Organic Ground Beef
2 Egg Whites
2 Tblsp. Italian Seasoning
~ 1/4 cup Minced Onion
2 Garlic Cloves, Minced
1/4 cup + 1 tblsp. (if needed, more if needed) Raw Wheat Bran or Oatmeal
Dash or so Dried Cajun Spice
1/2 of above sauce mixture
Have a cookie sheet/jellyroll pan (sheet witha lip) with a rack set on top. Coat rack with cooking spray. Mix all meatloaf ingredients together in a bowl. Form into a loaf shape, place on rack & bake at 375 for 40 minutes.
Brush some of remaining sauce over meatloaf. Bake for an additional 20 minutes, brushing with remaining sauce the whole time. There may be extra sauce -- either serve on the side or use up while baking. ** If you're going to serve the sauce on the side, heat it up first, cuz dipping the brush in the sauce & brushing it on the meat will contaminate the sauce.
** TIP: Tomato sauce comes in 8oz cans..... Freeze the remaining 4oz. in an ice cube tray & keep the cubes in a plastic baggie.
**This makes a pretty big loaf -- feel free to adjust for smaller portion.
Sauce:
4oz tomato sauce
1 Tblsp. Worcestershire Sauce
1 Tblsp. Chili Powder
1 Tblsp. Red Wine Vinegar
Dash Garlic Powder
Few Dashes Mrs. Dash Extra Spicy Seasoning
Liberal amount of Tabasco Chipotle Sauce (10 dashes +)
Mix sauce ingredients together & set aside.
Meatloaf:
1 pound ground Turkey
1 pound Laura's Extra Lean Organic Ground Beef
2 Egg Whites
2 Tblsp. Italian Seasoning
~ 1/4 cup Minced Onion
2 Garlic Cloves, Minced
1/4 cup + 1 tblsp. (if needed, more if needed) Raw Wheat Bran or Oatmeal
Dash or so Dried Cajun Spice
1/2 of above sauce mixture
Have a cookie sheet/jellyroll pan (sheet witha lip) with a rack set on top. Coat rack with cooking spray. Mix all meatloaf ingredients together in a bowl. Form into a loaf shape, place on rack & bake at 375 for 40 minutes.
Brush some of remaining sauce over meatloaf. Bake for an additional 20 minutes, brushing with remaining sauce the whole time. There may be extra sauce -- either serve on the side or use up while baking. ** If you're going to serve the sauce on the side, heat it up first, cuz dipping the brush in the sauce & brushing it on the meat will contaminate the sauce.
** TIP: Tomato sauce comes in 8oz cans..... Freeze the remaining 4oz. in an ice cube tray & keep the cubes in a plastic baggie.
J
jenscats5
Guest
^^ Chop some of the leftover meatloaf (I used 3 ounces) & add to your morning omelette..... AWESOME!!
PaganPunkstress
New member
soo good. yum..mmmm
This is one of my favorite recipes. I never get tired of it!!! 
Turkey Chili
1 Lb. lean ground turkey
1 cup red pepper ; coarsely chopped
1 onion; coarsely chopped (about 3/4 cup)
1 tsp paprika
1 tsp ground cumin
1/8 tsp ground cayenne pepper
1 can (14.5) oz chopped plum tomatoes in juice
2/3 rib celery coarsely chopped(2/3 cup)
1 clove garlic, minced
2 tsp chili powder
1/2 cup chicken broth or chicken stock
1 bay leaf
salt and pepper
Heat a 3 qt nonstick saucepan over high heat and coat w/cooking spray. Add the turkey and season to taste w/ the salt and pepper.
Cook for 2 to 3 minutes, breaking up the turkey into pieces, until brown.
Remove to a bowl and cover w/ foil to keep warm.
Reduce the heat to low and add the peppers, onion, celery, and garlic.
Cook for 3-5 minutes, until the veggies begin to soften. Add the chili powder, paprika, cumin, and cayenne pepper. Cook stirring for 1 minute. Increase the heat to medium and add the tomatoes, stock and bay leaf. Bring to a boil over high heat. Reduce the heat to med-low and simmer for 15 minutes, uncovered.
Add the browned turkey and simmer for 5 min. more. Remove and discard the bay leaf.
Turkey Chili
1 Lb. lean ground turkey
1 cup red pepper ; coarsely chopped
1 onion; coarsely chopped (about 3/4 cup)
1 tsp paprika
1 tsp ground cumin
1/8 tsp ground cayenne pepper
1 can (14.5) oz chopped plum tomatoes in juice
2/3 rib celery coarsely chopped(2/3 cup)
1 clove garlic, minced
2 tsp chili powder
1/2 cup chicken broth or chicken stock
1 bay leaf
salt and pepper
Heat a 3 qt nonstick saucepan over high heat and coat w/cooking spray. Add the turkey and season to taste w/ the salt and pepper.
Cook for 2 to 3 minutes, breaking up the turkey into pieces, until brown.
Remove to a bowl and cover w/ foil to keep warm.
Reduce the heat to low and add the peppers, onion, celery, and garlic.
Cook for 3-5 minutes, until the veggies begin to soften. Add the chili powder, paprika, cumin, and cayenne pepper. Cook stirring for 1 minute. Increase the heat to medium and add the tomatoes, stock and bay leaf. Bring to a boil over high heat. Reduce the heat to med-low and simmer for 15 minutes, uncovered.
Add the browned turkey and simmer for 5 min. more. Remove and discard the bay leaf.
These are great treats:
*Cinnamon Pecans*
1 Tablespoon Egg White
2 Cups Pecan Halves
1/4 Cup Splenda
2 teaspoons Cinnamon
In a bowl, beat egg white until foamy. Add pecans and toss until well coated.
Combine the Splenda and cinnamon; sprinkle over the pecans and toss to coat. Spread in a single layer on an ungreased baking sheet. Bake at 300 degrees for 30 minutes or until browned. Cool on waxed paper.can add butter to egg white to coat.
*Cinnamon Pecans*
1 Tablespoon Egg White
2 Cups Pecan Halves
1/4 Cup Splenda
2 teaspoons Cinnamon
In a bowl, beat egg white until foamy. Add pecans and toss until well coated.
Combine the Splenda and cinnamon; sprinkle over the pecans and toss to coat. Spread in a single layer on an ungreased baking sheet. Bake at 300 degrees for 30 minutes or until browned. Cool on waxed paper.can add butter to egg white to coat.
J
jenscats5
Guest
cher36 said:
You could also do this with whole almonds.
Great on a salad!!
J
jenscats5
Guest
Saw this in a magazine & it sounds yummy!! I tweaked the recipe.
Bunny, this is for you!!
Almond Chicken
4 Boneless, Skinless Chicken Breasts
1/4 cup Zesty Italian Dressing (FF is OK)
1/4 - 1/2 cup chicken or veggie broth
1 cup green beans, halved & trimmed (or use frozen)
1-2 cups cooked brown rice
1/4 cup sliced almonds
Toss chicken breasts with dressing in a Ziploc baggie. Allow to marinate if you wish. Add chicken + dressing to a large nonstick skillet on med-high heat, cook 4 mins on each side or until browned.
Stir in broth & bring to a boil. Cover & Simmer 10 mins. Add beans & cook 5 more mins, until chix & beans are fully cooked. Add almonds. Serve over cooked brown rice. Makes 4 servings.
Bunny, this is for you!!
Almond Chicken
4 Boneless, Skinless Chicken Breasts
1/4 cup Zesty Italian Dressing (FF is OK)
1/4 - 1/2 cup chicken or veggie broth
1 cup green beans, halved & trimmed (or use frozen)
1-2 cups cooked brown rice
1/4 cup sliced almonds
Toss chicken breasts with dressing in a Ziploc baggie. Allow to marinate if you wish. Add chicken + dressing to a large nonstick skillet on med-high heat, cook 4 mins on each side or until browned.
Stir in broth & bring to a boil. Cover & Simmer 10 mins. Add beans & cook 5 more mins, until chix & beans are fully cooked. Add almonds. Serve over cooked brown rice. Makes 4 servings.
chonkkymunki
New member
jenscats5 said:
Cut up ww bread and bake in the oven until crunchy....just like croutons
J
jenscats5
Guest
treilin said:
It's really, really good!!
J
jenscats5
Guest
Egg Cups
Now, these are handy-dandy!!
1 package (6 slices) Canadian bacon (the kind I bought is 35 cals/slice -- Or use Turkey Bacon, soy sausage, chopped chicken, etc)
1 package Egg Beaters (the carton) -- Or buy the Egg Beaters with veggies already in them
Veggies/Cheese as desired
Liberally spray a muffin tin (12 muffins) with cooking spray. Chop Canadian Bacon into little pieces. Toss 1/2 a slice bacon into each muffin cup. Add minced/chopped veggies as desired. Pour Egg Beaters into muffin tins, about 3/4 of the way -- 1 carton should make 12 egg cups. Bake at 350 degrees F 20-30 mins or until a knife inserted in the center comes out clean.
Now, these are handy-dandy!!
1 package (6 slices) Canadian bacon (the kind I bought is 35 cals/slice -- Or use Turkey Bacon, soy sausage, chopped chicken, etc)
1 package Egg Beaters (the carton) -- Or buy the Egg Beaters with veggies already in them
Veggies/Cheese as desired
Liberally spray a muffin tin (12 muffins) with cooking spray. Chop Canadian Bacon into little pieces. Toss 1/2 a slice bacon into each muffin cup. Add minced/chopped veggies as desired. Pour Egg Beaters into muffin tins, about 3/4 of the way -- 1 carton should make 12 egg cups. Bake at 350 degrees F 20-30 mins or until a knife inserted in the center comes out clean.
PaganPunkstress
New member
mmm.. sounds good!
J
jenscats5
Guest
Miss24k said:
Why stop looking here?? These are all recipes for foods you CAN have!!
That's the point of it!! New ways to jazz up food while still being able to have it in a healthy diet.
J
jenscats5
Guest
Miss24k said:Hmmm because I just got a new diet for the final weeks before my comp, hell I'm not allowed and salad dressing, just vinegar, so right now I can't make any of this stuff.
Oh the new diet is soooo sad, I think I want to cry
Ah!! I forgot you were competing -- I can't keep track!! LOL
I'll bet you can't wait till the after-party!!
J
jenscats5
Guest
Saw this recipe on the "Everyday Italian" TV show -- made a few substitutions for us bodybuilders..... I think this will make a festive, spring side dish....
Tomatoes Stuffed with Rice
1 cup Brown rice, cooked & rinsed
6 ripe but firm large tomatoes
1 tablespoon olive oil, for drizzling
Salt and freshly ground black pepper
1 garlic clove, minced
3 tablespoons chopped fresh basil leaves
2 tablespoons chopped fresh Italian parsley leaves
1/8 - 1/4 cup grated Parmesan, optional (could substitute bread crumbs, wheat bran, etc) (The hard kind, in the block, it's naturally low in fat)
**Chef's Note: I think it would also be nice to add some chopped/minced veggies like scallion, peas, broccoli, asparagus, etc....
Preheat the oven to 350 degrees F.
Cut a 1/2-inch thick slice off the top of each tomato; reserve the tomato tops. Cut and scoop the seeds, pulp, and juice from each tomato into a small bowl. Reserve 1/4 cup of the tomato juice and pulp.
Spray the bottom of an 8 by 8-inch baking dish with cooking spray. Place the hollowed tomatoes in the prepared dish.
Toss the rice with the reserved tomato juice and pulp. Add garlic, basil, parsley, and salt and pepper, to taste. (If you need a little liquid use a tiny bit of vegetable broth) Combine well.
Spoon the rice mixture into the hollowed tomatoes, mounding slightly. Sprinkle leftover stuffing on the bottom of the pan. Drizzle entire dish with olive oil. Top tomatoes with Parmesan/breadcrumbs/toppings, if using. Place the reserved tomato slices atop the tomatoes. Bake until the rice is heated through, about 20 minutes. Serve hot or at room temperature.
Once baked, you may wish to remove the skin from the tomatoes for asethic purposes.
I think this will make a festive, spring side dish....Tomatoes Stuffed with Rice
1 cup Brown rice, cooked & rinsed
6 ripe but firm large tomatoes
1 tablespoon olive oil, for drizzling
Salt and freshly ground black pepper
1 garlic clove, minced
3 tablespoons chopped fresh basil leaves
2 tablespoons chopped fresh Italian parsley leaves
1/8 - 1/4 cup grated Parmesan, optional (could substitute bread crumbs, wheat bran, etc) (The hard kind, in the block, it's naturally low in fat)
**Chef's Note: I think it would also be nice to add some chopped/minced veggies like scallion, peas, broccoli, asparagus, etc....
Preheat the oven to 350 degrees F.
Cut a 1/2-inch thick slice off the top of each tomato; reserve the tomato tops. Cut and scoop the seeds, pulp, and juice from each tomato into a small bowl. Reserve 1/4 cup of the tomato juice and pulp.
Spray the bottom of an 8 by 8-inch baking dish with cooking spray. Place the hollowed tomatoes in the prepared dish.
Toss the rice with the reserved tomato juice and pulp. Add garlic, basil, parsley, and salt and pepper, to taste. (If you need a little liquid use a tiny bit of vegetable broth) Combine well.
Spoon the rice mixture into the hollowed tomatoes, mounding slightly. Sprinkle leftover stuffing on the bottom of the pan. Drizzle entire dish with olive oil. Top tomatoes with Parmesan/breadcrumbs/toppings, if using. Place the reserved tomato slices atop the tomatoes. Bake until the rice is heated through, about 20 minutes. Serve hot or at room temperature.
Once baked, you may wish to remove the skin from the tomatoes for asethic purposes.
J
jenscats5
Guest
Lentil Couscous
1 small onion, chopped
2 cloves garlic, minced
1/2 cup chopped celery
1/2 cup chopped carrots, optional (I used thawed, frozen)
1/2 cup dried lentils
1/2 cup Wheat Pilaf mix, dry (without sauce/spice packet) (Near East is the brand I used)
1 tsp. ground cumin
1 tsp. ground black pepper
1 tsp. salt
Fresh rosemary, if desired
2 - 3 cups vegetable broth
Heat a medium saucepan over medium heat. Coat pan liberally with cooking spray. Add onion to pan, cook 5 minutes till golden/soft, stirring occasionally. Stir in garlic, cook 30 seconds, stirring occasionally. Add broth, lentils, pilaf, vegetables & spices. Bring to a boil, reduce heat & simmer, covered for 30 minutes to 1 hour, or until lentils & pilaf are cooked & most of broth is absorbed. Add more broth during cooking if mix begins to dry out.
** Other vegetables may be added such as: 1 package chopped, thawed spinach; cooked, chopped asparagus; peas, etc...
1 small onion, chopped
2 cloves garlic, minced
1/2 cup chopped celery
1/2 cup chopped carrots, optional (I used thawed, frozen)
1/2 cup dried lentils
1/2 cup Wheat Pilaf mix, dry (without sauce/spice packet) (Near East is the brand I used)
1 tsp. ground cumin
1 tsp. ground black pepper
1 tsp. salt
Fresh rosemary, if desired
2 - 3 cups vegetable broth
Heat a medium saucepan over medium heat. Coat pan liberally with cooking spray. Add onion to pan, cook 5 minutes till golden/soft, stirring occasionally. Stir in garlic, cook 30 seconds, stirring occasionally. Add broth, lentils, pilaf, vegetables & spices. Bring to a boil, reduce heat & simmer, covered for 30 minutes to 1 hour, or until lentils & pilaf are cooked & most of broth is absorbed. Add more broth during cooking if mix begins to dry out.
** Other vegetables may be added such as: 1 package chopped, thawed spinach; cooked, chopped asparagus; peas, etc...
J
jenscats5
Guest
Orange "Poke" Cake
(let's keep the comments G rated
1 package Yellow or White Cake Mix
Egg White Substitute
~ 1/2 can Diet Orange Soda
1 package Orange SF Jello Mix (dry)
1 cup boiling water
FF Cool Whip
Cake:
In a large bowl combine: dry cake mix, 1/3 cup egg substitute (equivalent to 3 eggs), 1/2 can soda, ~ 2/3 cup water. Beat with mixer until moist. Pour into a 13x9 inch glass baking pan coated with cooking spray. Bake at 350 degrees F for about 30 minutes or until knife inserted in center comes out clean.
Once cake is completely cooled, poke holes in the cake with large fork or knife coated in cooking spray. Combine package of Jello with 1 cup boiling water till completely dissolved & pour over cake, into holes. Refrigerate for 3 hours. Frost with FF Cool Whip as desired.
Other flavors:
Strawberry Jello + White Cake Mix + Sliced Strawberries
Yellow/White Cake Mix + Lime Jello
Mixed Berry Jello + White Cake Mix + Mixed Berries
(let's keep the comments G rated
1 package Yellow or White Cake Mix
Egg White Substitute
~ 1/2 can Diet Orange Soda
1 package Orange SF Jello Mix (dry)
1 cup boiling water
FF Cool Whip
Cake:
In a large bowl combine: dry cake mix, 1/3 cup egg substitute (equivalent to 3 eggs), 1/2 can soda, ~ 2/3 cup water. Beat with mixer until moist. Pour into a 13x9 inch glass baking pan coated with cooking spray. Bake at 350 degrees F for about 30 minutes or until knife inserted in center comes out clean.
Once cake is completely cooled, poke holes in the cake with large fork or knife coated in cooking spray. Combine package of Jello with 1 cup boiling water till completely dissolved & pour over cake, into holes. Refrigerate for 3 hours. Frost with FF Cool Whip as desired.
Other flavors:
Strawberry Jello + White Cake Mix + Sliced Strawberries
Yellow/White Cake Mix + Lime Jello
Mixed Berry Jello + White Cake Mix + Mixed Berries
Someone give me a damn recipe for fish in the oven. lol Something yummy ... with chilean sea bass, tilapia, or something similar.
lol Something yummy ... with chilean sea bass, tilapia, or something similar.
J
jenscats5
Guest
Daisy_Girl said:Someone give me a damn recipe for fish in the oven.
Well, what flavor do you want?? Easy, more involved??
I like tilapia baked simply with Cajun spice & pepper or with lemon juice squeezed over it....
J
jenscats5
Guest
Grouper with Puttanesca Sauce
from Cooking Light Magazine....
4 (6-ounce) grouper or flounder fillets
1/8 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1 1/2 teaspoons olive oil
1 cup thinly sliced onion
1 tablespoon bottled minced garlic
1/4 teaspoon dried oregano
1 (28-ounce) can whole tomatoes, drained
1/3 cup chopped pitted kalamata olives
2 tablespoons capers
1/4 cup chopped fresh flat-leaf parsley (optional)
Heat a nonstick grill pan over medium-high heat. Sprinkle fish with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork.
While fish cooks, heat oil in a large nonstick skillet over medium heat. Add onion; cook 4 minutes or until tender, stirring frequently. Add garlic, oregano, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes, stirring frequently. Stir in olives and capers; cook 1 minute. Spoon tomato mixture over fish. Sprinkle with chopped parsley, if desired.
Yield: 4 servings (serving size: 1 fillet, 3/4 cup tomato mixture, and 1 tablespoon chopped parsley)
NUTRITION PER SERVING
CALORIES 238(18% from fat); FAT 4.8g(sat 0.8g,mono 2.5g,poly 0.8g); PROTEIN 35.5g; CHOLESTEROL 63mg; CALCIUM 142mg; SODIUM 736mg; FIBER 1.5g; IRON 2.4mg; CARBOHYDRATE 12g
from Cooking Light Magazine....
4 (6-ounce) grouper or flounder fillets
1/8 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1 1/2 teaspoons olive oil
1 cup thinly sliced onion
1 tablespoon bottled minced garlic
1/4 teaspoon dried oregano
1 (28-ounce) can whole tomatoes, drained
1/3 cup chopped pitted kalamata olives
2 tablespoons capers
1/4 cup chopped fresh flat-leaf parsley (optional)
Heat a nonstick grill pan over medium-high heat. Sprinkle fish with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork.
While fish cooks, heat oil in a large nonstick skillet over medium heat. Add onion; cook 4 minutes or until tender, stirring frequently. Add garlic, oregano, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes, stirring frequently. Stir in olives and capers; cook 1 minute. Spoon tomato mixture over fish. Sprinkle with chopped parsley, if desired.
Yield: 4 servings (serving size: 1 fillet, 3/4 cup tomato mixture, and 1 tablespoon chopped parsley)
NUTRITION PER SERVING
CALORIES 238(18% from fat); FAT 4.8g(sat 0.8g,mono 2.5g,poly 0.8g); PROTEIN 35.5g; CHOLESTEROL 63mg; CALCIUM 142mg; SODIUM 736mg; FIBER 1.5g; IRON 2.4mg; CARBOHYDRATE 12g
jenscats5 said:
How about we start with easy and basic, but maybe with a couple simple ingredients or spices .........
THANK YOU THANK YOU THANK YOU THANK YOU THANK YOU THANK YOU
J
jenscats5
Guest
Daisy_Girl said:How about we start with easy and basic, but maybe with a couple simple ingredients or spices .........
THANK YOU THANK YOU THANK YOU THANK YOU THANK YOU THANK YOU
Again, Tilapia simply baked with lemon/lime juice, Cajun spice, pepper and/or any Mrs Dash flavors....be sure to spray the pan with cooking spray so it won't stick....
Mrs Dash Garlic & Herb is good & you could bake the fish with that & some veggie broth....
Tomato Herb Mrs Dash with some canned diced tomatoes....
Mrs Dash Extra Spicy + some broth or some of the Jalapeno Diced Tomatoes
Lemon Pepper seasoning + a little extra lemon juice or broth
Here's a recipe from M&F Hers this month that sounds good:
Snapper Vera Cruz
1/3 cup chopped onion
2 large garlic cloves, minced or crushed
2/3 cup chopped, seeded fresh plum tomatoes (or canned diced tomatoes)
2 Tblsp minced fresh Jalapeno chili peppers
1/4 up finely chopped green olives (about 6 Queen Size)
1 Tblsp. capers
1/4 tsp. salt
3 Tblsp water
2 snapper fillets, 6 oz each (or halibut or haddock)
1 whole lime
Cooking spray
Spray a medium frying pan with spray & place it over medium-high heat. Add onion & garlic & cook until tender, but not browned, approx. 3-5 minutes.
Add tomatoes, jalapenos, olives, capers, salt & water. Allow mixture to boil, cover pan, then reduce heat & simmer until tomatoes are slightly softened & warm, approx. 7-10 minutes.
Add fish to simmering sauce & squeeze juice of the entire lime over the fillets. Spoon some sauce on top, then cover pan & cook about 6-10 minutes until fish is no longer translucent. Serve immediately.
Oooooooooooooooooooooooooooo .... thank you. Jen is going to come to my house and feed me.
Jen is going to come to my house and feed me.
J
jenscats5
Guest
Daisy_Girl said:Oooooooooooooooooooooooooooo .... thank you.
Sure!! ....... Just give me some time to recover from the Valium (to be able to fly) before I hit the stove....
lol .... poor Jen .... no flying for you!
J
jenscats5
Guest
I saw this cake on a FoodTV show & it looked really good....
Chocolate Angel Food Cake with Strawberries
2/3 cup cake flour
1/3 cup cocoa powder
1/2 teaspoon salt
12 egg whites
1/2 cup sugar substitute for baking (recommended: Splenda)
1 1/2 teaspoons vanilla extract
1 pint fresh strawberries, cleaned, hulled, and quartered
1 cup non-fat vanilla yogurt
1 tablespoon honey
8 mint sprigs, for garnish
Preheat oven to 350 degrees F.
Sift the cake flour, cocoa powder, and salt together; set aside. In a clean bowl of an electric mixer, beat the egg whites at medium-high speed until foamy. Once foamy, add the sugar substitute, a little at a time, and continue beating on medium-high speed until the egg whites start to form soft peaks. When they have formed soft peaks, fold in the vanilla extract. Remove bowl from mixer and remove beater or whisk attachment. Gently fold the flour mixture into the egg white mixture, 2 tablespoons at a time, until well blended.
Gently scoop batter into a 10-inch tube pan (angel food cake pan). Bake for 35 minutes or until firm to the touch. Remove from oven, invert, and let cool upside down in pan.
While cake is cooling, in a small bowl, combine the strawberries, yogurt, and honey until well combined. Refrigerate until ready to serve. Once cake is cool, remove from pan and slice into 8 wedges. Divide strawberry mixture evenly among the 8 wedges. Garnish each wedge with a mint sprig.
Nutritional analysis per serving: Calories 123
Total fat 1 gram
Saturated fat 0 grams
Carbohydrates 22 grams
Fiber 2 grams
Chocolate Angel Food Cake with Strawberries
2/3 cup cake flour
1/3 cup cocoa powder
1/2 teaspoon salt
12 egg whites
1/2 cup sugar substitute for baking (recommended: Splenda)
1 1/2 teaspoons vanilla extract
1 pint fresh strawberries, cleaned, hulled, and quartered
1 cup non-fat vanilla yogurt
1 tablespoon honey
8 mint sprigs, for garnish
Preheat oven to 350 degrees F.
Sift the cake flour, cocoa powder, and salt together; set aside. In a clean bowl of an electric mixer, beat the egg whites at medium-high speed until foamy. Once foamy, add the sugar substitute, a little at a time, and continue beating on medium-high speed until the egg whites start to form soft peaks. When they have formed soft peaks, fold in the vanilla extract. Remove bowl from mixer and remove beater or whisk attachment. Gently fold the flour mixture into the egg white mixture, 2 tablespoons at a time, until well blended.
Gently scoop batter into a 10-inch tube pan (angel food cake pan). Bake for 35 minutes or until firm to the touch. Remove from oven, invert, and let cool upside down in pan.
While cake is cooling, in a small bowl, combine the strawberries, yogurt, and honey until well combined. Refrigerate until ready to serve. Once cake is cool, remove from pan and slice into 8 wedges. Divide strawberry mixture evenly among the 8 wedges. Garnish each wedge with a mint sprig.
Nutritional analysis per serving: Calories 123
Total fat 1 gram
Saturated fat 0 grams
Carbohydrates 22 grams
Fiber 2 grams
Last edited:
Thought you guys might like this delicious little treat:
Low-Calorie Chocolate Chip Cookies
Prep Time: 20 minutes
Cook Time: 15 minutes
Servings: 25 cookies
Ingredients:
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
4 tablespoons light butter
4 ounces yogurt cheese, recipe follows
3/4 cup sugar substitute (recommended: Splenda)
1 recipe Sugar Substitute Brown Sugar, recipe follows
2 eggs
2 egg whites
2 teaspoons vanilla extract
1 cup mini chocolate chips
Preheat the oven to 350 degrees F.
Directions:
Line 2 sheet pans with a silicone baking mat or parchment paper and set aside. Alternatively, you can do this in 2 batches.
Sift flour, baking soda, and salt together and set aside. In the bowl of an electric mixer, cream butter, yogurt cheese, and sugar substitutes until smooth. Reduce mixer speed to low and add the eggs, egg whites, and vanilla and blend until incorporated. With mixer still on low speed, add flour mixture and blend until incorporated. Fold in chocolate chips.
Drop batter, in 1 tablespoon-size balls, onto the prepared sheet pan, about 2 inches apart. Flatten cookies a little with the back of a fork. Bake for 10 minutes or until golden brown and crispy. Let cool on a metal rack.
Yogurt Cheese:
1 pint plain yogurt
Special Equipment: cheesecloth
Line a strainer with cheesecloth. Place the strainer over a bowl. Pour the yogurt into the cheesecloth. Cover and refrigerate for at least 2 hours, or overnight. Discard the liquid in the bowl.
Yield: about 1 1/2 to 1 3/4 cups
Sugar Substitute Brown Sugar:
1/4 cup sugar free maple syrup
1 cup sugar substitute (recommended: Splenda)
Mix together the syrup and sugar substitute. Stir until sugar substitute is dissolved.
Nutrition Information Nutritional Analysis
Per Serving:
Calories 117
Total Fat 5 grams
Saturated Fat 3 grams
Carbohydrates 16 grams
Fiber 0 grams
Low-Calorie Chocolate Chip Cookies
Prep Time: 20 minutes
Cook Time: 15 minutes
Servings: 25 cookies
Ingredients:
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
4 tablespoons light butter
4 ounces yogurt cheese, recipe follows
3/4 cup sugar substitute (recommended: Splenda)
1 recipe Sugar Substitute Brown Sugar, recipe follows
2 eggs
2 egg whites
2 teaspoons vanilla extract
1 cup mini chocolate chips
Preheat the oven to 350 degrees F.
Directions:
Line 2 sheet pans with a silicone baking mat or parchment paper and set aside. Alternatively, you can do this in 2 batches.
Sift flour, baking soda, and salt together and set aside. In the bowl of an electric mixer, cream butter, yogurt cheese, and sugar substitutes until smooth. Reduce mixer speed to low and add the eggs, egg whites, and vanilla and blend until incorporated. With mixer still on low speed, add flour mixture and blend until incorporated. Fold in chocolate chips.
Drop batter, in 1 tablespoon-size balls, onto the prepared sheet pan, about 2 inches apart. Flatten cookies a little with the back of a fork. Bake for 10 minutes or until golden brown and crispy. Let cool on a metal rack.
Yogurt Cheese:
1 pint plain yogurt
Special Equipment: cheesecloth
Line a strainer with cheesecloth. Place the strainer over a bowl. Pour the yogurt into the cheesecloth. Cover and refrigerate for at least 2 hours, or overnight. Discard the liquid in the bowl.
Yield: about 1 1/2 to 1 3/4 cups
Sugar Substitute Brown Sugar:
1/4 cup sugar free maple syrup
1 cup sugar substitute (recommended: Splenda)
Mix together the syrup and sugar substitute. Stir until sugar substitute is dissolved.
Nutrition Information Nutritional Analysis
Per Serving:
Calories 117
Total Fat 5 grams
Saturated Fat 3 grams
Carbohydrates 16 grams
Fiber 0 grams
Found this one and thought maybe someone could suggest a way to fix it w/out all the fat. Or do you think it looks ok? seems like a lot of butter to me.
MaMa's Supper Club Tilapia Parmesan
2 pound tilapia fillets (orange roughy, cod or red snapper can be substituted)
2 tablespoons lemon juice
1/2 cup grated Parmesan cheese
4 tablespoons (1/2 stick) butter, room temperature
3 tablespoons mayonnaise
3 tablespoons finely chopped green onions
1/4 teaspoon seasoned salt
1/4 teaspoon dried basil
Black pepper to taste
Dash of hot pepper sauce
Preheat oven to 350 degrees.
In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer. Do not stack fillets. Brush top with juice.
In bowl combine cheese, butter, mayonnaise, onions and seasonings. Mix well with fork.
Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake. Spread with cheese mixture and bake until golden brown, about 5 minutes. Baking time will depend on the thickness of the fish you use. Watch fish closely so that it does not overcook. Makes 4 servings.
Note: This fish can also be made in a broiler. Broil 3 to 4 minutes or until almost done. Add cheese and broil another 2 to 3 minutes or until browned.
butter to me.MaMa's Supper Club Tilapia Parmesan
2 pound tilapia fillets (orange roughy, cod or red snapper can be substituted)
2 tablespoons lemon juice
1/2 cup grated Parmesan cheese
4 tablespoons (1/2 stick) butter, room temperature
3 tablespoons mayonnaise
3 tablespoons finely chopped green onions
1/4 teaspoon seasoned salt
1/4 teaspoon dried basil
Black pepper to taste
Dash of hot pepper sauce
Preheat oven to 350 degrees.
In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer. Do not stack fillets. Brush top with juice.
In bowl combine cheese, butter, mayonnaise, onions and seasonings. Mix well with fork.
Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake. Spread with cheese mixture and bake until golden brown, about 5 minutes. Baking time will depend on the thickness of the fish you use. Watch fish closely so that it does not overcook. Makes 4 servings.
Note: This fish can also be made in a broiler. Broil 3 to 4 minutes or until almost done. Add cheese and broil another 2 to 3 minutes or until browned.
J
jenscats5
Guest
cher36 said:Found this one and thought maybe someone could suggest a way to fix it w/out all the fat. Or do you think it looks ok? seems like a lot of
MaMa's Supper Club Tilapia Parmesan
2 pound tilapia fillets (orange roughy, cod or red snapper can be substituted)
2 tablespoons lemon juice
1/2 cup grated Parmesan cheese
4 tablespoons (1/2 stick) butter, room temperature
3 tablespoons mayonnaise
3 tablespoons finely chopped green onions
1/4 teaspoon seasoned salt
1/4 teaspoon dried basil
Black pepper to taste
Dash of hot pepper sauce
Preheat oven to 350 degrees.
In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer. Do not stack fillets. Brush top with juice.
In bowl combine cheese, butter, mayonnaise, onions and seasonings. Mix well with fork.
Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake. Spread with cheese mixture and bake until golden brown, about 5 minutes. Baking time will depend on the thickness of the fish you use. Watch fish closely so that it does not overcook. Makes 4 servings.
Note: This fish can also be made in a broiler. Broil 3 to 4 minutes or until almost done. Add cheese and broil another 2 to 3 minutes or until browned.
I would just completely eliminate the mayo & butter.... don't see any need for it. And use real Parmesan cheese -- not the stuff in the tub/jar cuz it's naturally low in fat & has so much flavor you can use less..... Maybe if you want a "spread" to spread over the fish -- use some trans fat free margarine spread, like Smart Balance.....
thanks jenscats! Darn it though...the butter and mayo sounded so So I should or shouldn't use the bottled parm(kind u sprinkle on spaghetti)? Also what would my " cheese mixture " consist of then...just the onions,seasonings, and cheese? You don't think it needs some kind of wet ingredient to take the place of the btr and mayo?
I think i'm gonna try this
So I should or shouldn't use the bottled parm(kind u sprinkle on spaghetti)? Also what would my " cheese mixture " consist of then...just the onions,seasonings, and cheese? You don't think it needs some kind of wet ingredient to take the place of the btr and mayo?I think i'm gonna try this
J
jenscats5
Guest
cher36 said:thanks jenscats! Darn it though...the butter and mayo sounded so
I think i'm gonna try this
Well, I like the flavor of real Parmesan cheese better -- it actually tastes like something and you don't need as much. The junk in the bottle isn't real cheese -- what are the ingredients?? Chemicals mostly I think.....
But, yes, the mixture would be cheese, seasonings, etc -- if you want to make it more of a wet mix -- use some Trans-fat-free margarine spread -- Like Smart Balance and only use as much as you need....
protein bar recipe
2 Cups Oatmeal
4 scoops of whey (protein powder--any will do-vanilla kind)
1/2 cup nat peanut butter
about 5 tbsp of water - don't use much more or it will get mushy!
Mix in a bowl--dough should be stiff.
Forms 6 bars on wax paper--freeze them for 40 minutes and then
they are ready to go!! No baking!!
2 Cups Oatmeal
4 scoops of whey (protein powder--any will do-vanilla kind)
1/2 cup nat peanut butter
about 5 tbsp of water - don't use much more or it will get mushy!
Mix in a bowl--dough should be stiff.
Forms 6 bars on wax paper--freeze them for 40 minutes and then
they are ready to go!! No baking!!
Ok, I made this tonight and left out the mayo and butter. I used the regular shaker kind of parm(couldn't find the other at the store). It was very very good. I will definitely make this again. The whole family (except 10 yo daughter) liked it. After I sprinkled the cheese mixture on, i sprayed "i can't believe it's not butter" on, but i don't think it would've been necessary.cher36 said:Found this one and thought maybe someone could suggest a way to fix it w/out all the fat. Or do you think it looks ok? seems like a lot of
MaMa's Supper Club Tilapia Parmesan
2 pound tilapia fillets (orange roughy, cod or red snapper can be substituted)
2 tablespoons lemon juice
1/2 cup grated Parmesan cheese
4 tablespoons (1/2 stick) butter, room temperature
3 tablespoons mayonnaise
3 tablespoons finely chopped green onions
1/4 teaspoon seasoned salt
1/4 teaspoon dried basil
Black pepper to taste
Dash of hot pepper sauce
Preheat oven to 350 degrees.
In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer. Do not stack fillets. Brush top with juice.
In bowl combine cheese, butter, mayonnaise, onions and seasonings. Mix well with fork.
Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake. Spread with cheese mixture and bake until golden brown, about 5 minutes. Baking time will depend on the thickness of the fish you use. Watch fish closely so that it does not overcook. Makes 4 servings.
Note: This fish can also be made in a broiler. Broil 3 to 4 minutes or until almost done. Add cheese and broil another 2 to 3 minutes or until browned.
Thanks jenscats
for your help in de-fatting my recipe!
J
jenscats5
Guest
cher36 said:Ok, I made this tonight and left out the mayo and butter. I used the regular shaker kind of parm(couldn't find the other at the store). It was very very good. I will definitely make this again. The whole family (except 10 yo daughter) liked it. After I sprinkled the cheese mixture on, i sprayed "i can't believe it's not butter" on, but i don't think it would've been necessary.
Thanks jenscats
Awwwwww, I love it when bad food turns good!! LOL Glad to hear it worked out & still tasted good!!
Psst! Parmesan cheese is usually in the "special" cheese section of the store, not the dairy section, & it's sold in a wedge wrapped in plastic labeled "Parmiagiano Reggiano" or just "Regiano" or just "Parmiagiano" cheese.
J
jenscats5
Guest
My good buddy Obiwan has a thread on the Muscle Food Forum with some great recipes also. I'll post a few here.
1) combining two of my fav things
grilled chicken and a salsa called pico de gallo
2 large chicken breasts, grilled and shredded
2 cups ripe tomatoes diced
2 cups shredded green cabbage
1 red onions thinly sliced
juice of 2 limes
1/4 cup good olive oil
2 tbsp fresh chopped cilantro
2 jalapenos, seeded (if you want tame, i leave em in) and chopped*
salt to taste
combine and let sit in refrig 10 mins
can eat just as it is or as a soft taco
* can substitute chipotle or other fav chili
enjoy
2) spinach salad with grilled chicken and bacon
(i love spinach salads this is one of my favourites)
2 grilled chicken breasts
4 strips raw bacon, cut into small pieces
2 tbsp olive oil
1 portabello mushroom, sliced
2 cups spinach
2 hard boiled eggs, chopped
1/4 cup fav nuts
1/4 cup green onions
1/4 cup diced red pepper
1/4 cup goat cheese
2 tbsp red wine vinegar (more if you wish)
freshly ground black pepper
in oil saute bacon til crisp
add portabello and saute til done
in a bowl combine chicken, spinach, nuts, peppers, goat cheese, eggs, green onions
pour onto mixture the bacon and mushrooms
add vinegar and black pepper
combine
eat away
3) missing massed potatoes?
try this
boil a whole head of cauliflower in some salted water til tender
drain and either mash with a masher
or put in a food processor and whip away
add alittle cream, butter and salt & pepper to taste
there ya go
for alittle variety add alitte roasted garlic when mashing
or a couple tablespoons madras curry powder to the water
** I can attest that this is AMAZING!! I've tried it & you'd never know it wasn't mashed white potatoes. It works best with fresh cauliflower. Frozen did not work well for me -- didn't mash.
1) combining two of my fav things
grilled chicken and a salsa called pico de gallo
2 large chicken breasts, grilled and shredded
2 cups ripe tomatoes diced
2 cups shredded green cabbage
1 red onions thinly sliced
juice of 2 limes
1/4 cup good olive oil
2 tbsp fresh chopped cilantro
2 jalapenos, seeded (if you want tame, i leave em in) and chopped*
salt to taste
combine and let sit in refrig 10 mins
can eat just as it is or as a soft taco
* can substitute chipotle or other fav chili
enjoy
2) spinach salad with grilled chicken and bacon
(i love spinach salads this is one of my favourites)
2 grilled chicken breasts
4 strips raw bacon, cut into small pieces
2 tbsp olive oil
1 portabello mushroom, sliced
2 cups spinach
2 hard boiled eggs, chopped
1/4 cup fav nuts
1/4 cup green onions
1/4 cup diced red pepper
1/4 cup goat cheese
2 tbsp red wine vinegar (more if you wish)
freshly ground black pepper
in oil saute bacon til crisp
add portabello and saute til done
in a bowl combine chicken, spinach, nuts, peppers, goat cheese, eggs, green onions
pour onto mixture the bacon and mushrooms
add vinegar and black pepper
combine
eat away
3) missing massed potatoes?
try this
boil a whole head of cauliflower in some salted water til tender
drain and either mash with a masher
or put in a food processor and whip away
add alittle cream, butter and salt & pepper to taste
there ya go
for alittle variety add alitte roasted garlic when mashing
or a couple tablespoons madras curry powder to the water
** I can attest that this is AMAZING!! I've tried it & you'd never know it wasn't mashed white potatoes. It works best with fresh cauliflower. Frozen did not work well for me -- didn't mash.
Here is a tasty, easy recipe if you're eating low-carb - I found it on Allrecipes.com.
Feta Chicken
6 skinless, boneless chicken breast halves
6 ounces tomato basil feta cheese, crumbled - I just use
regular crumbled feta and sprinkle whatever spices I
have on it
optional if you want a few carbs: 1/4 cup Italian-style dry bread crumbs, divided
Preheat oven to 350 degrees F (175 degrees C). Lightly use cooking spray on a 9x13 inch baking dish.
Place chicken breasts between 2 pieces of waxed paper. Gently pound chicken with flat side of meat mallet or rolling pin until about 1/4 inch thick; remove wax paper. Place 1 ounce of feta cheese in the center of each chicken breast, and fold in half.
Optional: Spread 2 tablespoons bread crumbs in the bottom of the prepared baking dish. Arrange chicken in the dish, and top with remaining bread crumbs.
Bake 25 to 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
These also cook well in a George Foreman grill over about 10min at 325 degrees. I make a few at a time and freeze them individually. They can then be taken to work and reheated. Very moist!
Nutrition Info: Amount Per Serving
Calories: 223
Total Fat: 7.6g
Cholesterol: 94mg
Sodium: 526mg
Total Carbs: 4.7g (or none if no breadcrumbs used)
Dietary Fiber: 0.2g
Protein: 32g
Feta Chicken
6 skinless, boneless chicken breast halves
6 ounces tomato basil feta cheese, crumbled - I just use
regular crumbled feta and sprinkle whatever spices I
have on it
optional if you want a few carbs: 1/4 cup Italian-style dry bread crumbs, divided
Preheat oven to 350 degrees F (175 degrees C). Lightly use cooking spray on a 9x13 inch baking dish.
Place chicken breasts between 2 pieces of waxed paper. Gently pound chicken with flat side of meat mallet or rolling pin until about 1/4 inch thick; remove wax paper. Place 1 ounce of feta cheese in the center of each chicken breast, and fold in half.
Optional: Spread 2 tablespoons bread crumbs in the bottom of the prepared baking dish. Arrange chicken in the dish, and top with remaining bread crumbs.
Bake 25 to 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
These also cook well in a George Foreman grill over about 10min at 325 degrees. I make a few at a time and freeze them individually. They can then be taken to work and reheated. Very moist!
Nutrition Info: Amount Per Serving
Calories: 223
Total Fat: 7.6g
Cholesterol: 94mg
Sodium: 526mg
Total Carbs: 4.7g (or none if no breadcrumbs used)
Dietary Fiber: 0.2g
Protein: 32g
oat cookies:
what you need:
Oat flour (put about 1 cups of oats into a food processor or blender, blend until a flour like substance)
OR
ww flour about 3/4 cup
1 cup rolled oats
about 3/4 - 1 cup applesauce or Fat Free butter enough for a stick
baking soda (1tsp)
cinnamon (1tsp)
2 egg whites
1 cup splenda
1 tsp salt
1 tsp vanilla extract
blend sugar and butter until creamy, add eggs, keep mixing.
add oat flour + salt + baking soda + cinn. + vanilla stir.
stir rolled oats and raisins if you prefer
bake 6 min at 350.
if you use the oat flour its better. I have a healthier recipe, but it takes forever to make.
what you need:
Oat flour (put about 1 cups of oats into a food processor or blender, blend until a flour like substance)
OR
ww flour about 3/4 cup
1 cup rolled oats
about 3/4 - 1 cup applesauce or Fat Free butter enough for a stick
baking soda (1tsp)
cinnamon (1tsp)
2 egg whites
1 cup splenda
1 tsp salt
1 tsp vanilla extract
blend sugar and butter until creamy, add eggs, keep mixing.
add oat flour + salt + baking soda + cinn. + vanilla stir.
stir rolled oats and raisins if you prefer
bake 6 min at 350.
if you use the oat flour its better. I have a healthier recipe, but it takes forever to make.
J
jenscats5
Guest
"Spanikopita-Style" Chicken
1 chicken breast -- thawed, sliced in half, pounded flat
~ 1/4 cup sauteed fresh or frozen spinach
2 tblsp Low Fat Feta Cheese
Seasonings as Desired
Lay flattened chicken breast out in a baking pan coated with cooking spray. Season with pepper, Mrs Dash (I used Garlic & Herb) & garlic (or whatever other seasonings you desire). Spoon spinach & cheese over. Fold chicken breast in half, secure with toothpicks.
Bake at 425 degrees F for about 20 minutes or until chicken is baked thru.
Serves one.
1 chicken breast -- thawed, sliced in half, pounded flat
~ 1/4 cup sauteed fresh or frozen spinach
2 tblsp Low Fat Feta Cheese
Seasonings as Desired
Lay flattened chicken breast out in a baking pan coated with cooking spray. Season with pepper, Mrs Dash (I used Garlic & Herb) & garlic (or whatever other seasonings you desire). Spoon spinach & cheese over. Fold chicken breast in half, secure with toothpicks.
Bake at 425 degrees F for about 20 minutes or until chicken is baked thru.
Serves one.
J
jenscats5
Guest
Found these on the internets:
Baby Spinach Salad with Toasted Walnuts and Grilled Pear with Honey-Balsamic Vinaigrette
Servings = 2
5 oz. of baby spinach
¼ cup of walnuts
1 pear, cored and cut into six wedges, lengthwise
1 tablespoon of fresh squeezed lemon juice
2 teaspoons of honey
1 clove of garlic, optional
salt and freshly ground pepper to taste
¼ cup of balsamic vinegar
½ cup of extra virgin olive oil or grapeseed oil
To toast the walnuts, in a small sauté pan, heat the walnuts over medium heat. Stir occasionally for the first three to four minutes. When the walnuts begin to turn slightly darker brown, stir more frequently and continue cooking for four to five more minutes until nice and toasted. Remove from the heat and transfer to a plate to cool. Set aside.
To make the vinaigrette, whisk together honey, garlic if desired, salt and pepper to taste, and balsamic vinegar. Slowly whisk in olive oil until a nice emulsion is formed. Taste, adjust seasoning with more salt and pepper if necessary. Set aside.
To grill the pears, heat a grill pan over medium-high heat or heat the broiler to high and place the rack four to six inches from the heat source. When hot, spray grill pan or broiling pan with cooking spray and lightly brush pears with lemon juice. Grill or broil, turning once, until the pears begin to brown, approximately three or four minutes total.
To assemble salad, place spinach in a bowl and add walnuts. Pour a little of the dressing over the salad. Toss well. Taste. Add more dressing if necessary. Lay pear slices over the salad. Enjoy.
Note: The dressing can be made ahead and stored in the refrigerator for up to a week. The toasted walnuts can be made ahead and stored in the refrigerator or freezer.
The baby spinach in the Baby Spinach Salad with Grilled Pear and Walnuts is another good source of beta-carotene and is also rich in other vitamins and minerals, such as folacin. Spinach also contains more protein than most vegetables, though the protein is incomplete. Pears, when eaten with their skin, as in this salad, offer another good source of dietary fiber and vitamin C - the heart-healthy benefits of both are discussed above. Finally, the polyunsaturated fats in the walnuts, also discussed in more detail above, provide another source of heart-healthy fats to the meal.
Revised Caesar Salad Wrap with or with out Grilled Chicken
Serving Size = 1 wrap
Cheese-less Caesar Dressing
Yield = 6 tablespoons
1 clove of garlic, minced
2 anchovies, minced
1 tablespoon of fresh squeezed lemon juice
½ teaspoon of Dijon mustard
½ teaspoon of Worcestershire sauce
¼ teaspoon of hot sauce, such as Sriracha Hot Chili Sauce or Tabasco
2 tablespoons of canola mayonnaise
2 tablespoons of extra virgin olive oil
salt and pepper to taste
In a small bowl, whisk minced garlic, anchovies, lemon juice, mustard, Worcestershire, hot sauce, and mayonnaise together. Slowly drizzle in the two tablespoons of olive oil. Season with just a pinch of salt and lots of freshly ground pepper. Taste, adjust seasoning if necessary.
Note: This dressing can be easily doubled in quantity and made ahead of time - it keeps nicely in the refrigerator for up to a week. Each wrap uses only about two tablespoons of dressing, so the above recipe is enough for about three Caesar wraps.
Whole Wheat Croutons
Yield = 1/2 cup
1 slice of 100% whole wheat sandwich bread
1 teaspoon of olive oil
pinch of chili pepper and salt
Preheat the oven to 350 degrees. Cut bread into crouton-sized pieces and place on cookie sheet. Drizzle oil over croutons, and season with the pinch of chili pepper and salt. Bake in oven for approximately 10 minutes. Keep an eye on them - they burn easily. Let cool on pan or transfer to a plate.
Note: These croutons can be made ahead - they keep well in a Tupperware container or Ziplock bag. Store them in the freezer if you aren't going to use them immediately or just on the counter for up to a week. Whole wheat croutons offer so much more nutritionally than plain white croutons, and the difference in taste is virtually unnoticeable in the wrap.
Grilled Chicken Breast
Yield = two 3-oz. portions
One 6-oz. boneless, skinless chicken breast, pounded to 1/2-inch thickness
olive oil
salt, pepper, and oregano to taste
Place a grill pan or non-stick pan over medium-high heat. Spray with cooking spray. While pan is heating, place chicken breast on a plate, season with salt, pepper, and oregano on both sides, and pour a little olive oil over the breast. With a fork, turn the breast over a few times so it is nicely coated in the olive oil and all of the seasoning. When the pan is hot, place chicken breast in pan - do not move it around or flip it over -just let it sear. Let it cook for three minutes on the first side, flip it over and let it continue cooking for another three minutes. Remove the pan from the heat, cover with a lid, and let sit for two to three minutes. Remove breast from pan, place on a plate or board and let sit for another five minutes before slicing. If using the breast immediately, cut in half and cut the half you are using into medium-sized cubes. Leave the other half of the breast whole and store in the refrigerator and reserve for another day or meal.
Note: This grilled chicken breast can be made ahead. It stores nicely in the refrigerator for two to three days, and cold grilled chicken in great to have on hand for this wrap in particular, and other salads and sandwiches.
Toasted Pine Nuts
Yield = ¼ cup
¼ cup of pine nuts
Heat a small sauté pan over medium heat. Add the pine nuts. Cook, stirring occasionally for three to four minutes. When you see the pine nuts starting to turn golden, stir often and shake the pan around to prevent them from burning. Cook a few minutes more until all the nuts are nice and golden. Transfer to a plate to cool.
Note: These toasted pine nuts can be made in big batches and stored for months in an airtight container in the freezer. They also keep well in the refrigerator for relatively short periods of time, like two to three weeks.
To Assemble the Wrap:
One 3-oz. 100% whole wheat tortilla wrap
½ or 1 romaine lettuce heart (depending on the size, enough lettuce for one wrap)
½ cup of whole wheat croutons (see recipe above)
¼ cup of halved grape or cherry tomatoes
2 tablespoons of Cheese-less Caesar Dressing (see recipe above)
3 oz. of grilled sliced chicken breast, optional (see recipe above)
or
1 tablespoon of toasted pine nuts, optional (a nice addition if not using the grilled chicken breast - see recipe above)
Wash, dry and tear the romaine lettuce into smallish-sized pieces. In a medium bowl combine lettuce, croutons, cherry tomatoes, dressing, chicken breast if desired, and/or pine nuts if not using the grilled chicken breast. Toss mixture so everything is nice and coated. Taste, add additional dressing if desired and then lay mixture in center of wrap. Fold bottom end of wrap up slightly, and then fold sides over to form a wrap. Enjoy!
The whole wheat wrap and the whole wheat croutons in the Revised Caesar Salad Wrap also provide heart healthy whole grains, the benefits of which are discussed above. The removal of cheese from the dressing and the use of canola mayonnaise help to lower the cholesterol content of a traditionally saturated fat and cholesterol-laden dressing. Although optional in the sandwich, the 3-oz. portion of grilled chicken breast provides a lean source of protein, while also supplying nutrients such as iron, zinc, and vitamins B6 and B12 - nutrients that are difficult to obtain in a meatless diet. Because the cholesterol content of all types of meat, lean or fatty, is roughly between 20 to 25 milligrams per ounce, the American Heart Association recommends eating no more than six ounces of lean meat, fish, or poultry per day. For this reason, the chicken is optional in the wrap. The grape tomatoes are another good source of vitamin C and the benefits of nuts, if the pine nuts are included in the wrap, are discussed above.
Baby Spinach Salad with Toasted Walnuts and Grilled Pear with Honey-Balsamic Vinaigrette
Servings = 2
5 oz. of baby spinach
¼ cup of walnuts
1 pear, cored and cut into six wedges, lengthwise
1 tablespoon of fresh squeezed lemon juice
2 teaspoons of honey
1 clove of garlic, optional
salt and freshly ground pepper to taste
¼ cup of balsamic vinegar
½ cup of extra virgin olive oil or grapeseed oil
To toast the walnuts, in a small sauté pan, heat the walnuts over medium heat. Stir occasionally for the first three to four minutes. When the walnuts begin to turn slightly darker brown, stir more frequently and continue cooking for four to five more minutes until nice and toasted. Remove from the heat and transfer to a plate to cool. Set aside.
To make the vinaigrette, whisk together honey, garlic if desired, salt and pepper to taste, and balsamic vinegar. Slowly whisk in olive oil until a nice emulsion is formed. Taste, adjust seasoning with more salt and pepper if necessary. Set aside.
To grill the pears, heat a grill pan over medium-high heat or heat the broiler to high and place the rack four to six inches from the heat source. When hot, spray grill pan or broiling pan with cooking spray and lightly brush pears with lemon juice. Grill or broil, turning once, until the pears begin to brown, approximately three or four minutes total.
To assemble salad, place spinach in a bowl and add walnuts. Pour a little of the dressing over the salad. Toss well. Taste. Add more dressing if necessary. Lay pear slices over the salad. Enjoy.
Note: The dressing can be made ahead and stored in the refrigerator for up to a week. The toasted walnuts can be made ahead and stored in the refrigerator or freezer.
The baby spinach in the Baby Spinach Salad with Grilled Pear and Walnuts is another good source of beta-carotene and is also rich in other vitamins and minerals, such as folacin. Spinach also contains more protein than most vegetables, though the protein is incomplete. Pears, when eaten with their skin, as in this salad, offer another good source of dietary fiber and vitamin C - the heart-healthy benefits of both are discussed above. Finally, the polyunsaturated fats in the walnuts, also discussed in more detail above, provide another source of heart-healthy fats to the meal.
Revised Caesar Salad Wrap with or with out Grilled Chicken
Serving Size = 1 wrap
Cheese-less Caesar Dressing
Yield = 6 tablespoons
1 clove of garlic, minced
2 anchovies, minced
1 tablespoon of fresh squeezed lemon juice
½ teaspoon of Dijon mustard
½ teaspoon of Worcestershire sauce
¼ teaspoon of hot sauce, such as Sriracha Hot Chili Sauce or Tabasco
2 tablespoons of canola mayonnaise
2 tablespoons of extra virgin olive oil
salt and pepper to taste
In a small bowl, whisk minced garlic, anchovies, lemon juice, mustard, Worcestershire, hot sauce, and mayonnaise together. Slowly drizzle in the two tablespoons of olive oil. Season with just a pinch of salt and lots of freshly ground pepper. Taste, adjust seasoning if necessary.
Note: This dressing can be easily doubled in quantity and made ahead of time - it keeps nicely in the refrigerator for up to a week. Each wrap uses only about two tablespoons of dressing, so the above recipe is enough for about three Caesar wraps.
Whole Wheat Croutons
Yield = 1/2 cup
1 slice of 100% whole wheat sandwich bread
1 teaspoon of olive oil
pinch of chili pepper and salt
Preheat the oven to 350 degrees. Cut bread into crouton-sized pieces and place on cookie sheet. Drizzle oil over croutons, and season with the pinch of chili pepper and salt. Bake in oven for approximately 10 minutes. Keep an eye on them - they burn easily. Let cool on pan or transfer to a plate.
Note: These croutons can be made ahead - they keep well in a Tupperware container or Ziplock bag. Store them in the freezer if you aren't going to use them immediately or just on the counter for up to a week. Whole wheat croutons offer so much more nutritionally than plain white croutons, and the difference in taste is virtually unnoticeable in the wrap.
Grilled Chicken Breast
Yield = two 3-oz. portions
One 6-oz. boneless, skinless chicken breast, pounded to 1/2-inch thickness
olive oil
salt, pepper, and oregano to taste
Place a grill pan or non-stick pan over medium-high heat. Spray with cooking spray. While pan is heating, place chicken breast on a plate, season with salt, pepper, and oregano on both sides, and pour a little olive oil over the breast. With a fork, turn the breast over a few times so it is nicely coated in the olive oil and all of the seasoning. When the pan is hot, place chicken breast in pan - do not move it around or flip it over -just let it sear. Let it cook for three minutes on the first side, flip it over and let it continue cooking for another three minutes. Remove the pan from the heat, cover with a lid, and let sit for two to three minutes. Remove breast from pan, place on a plate or board and let sit for another five minutes before slicing. If using the breast immediately, cut in half and cut the half you are using into medium-sized cubes. Leave the other half of the breast whole and store in the refrigerator and reserve for another day or meal.
Note: This grilled chicken breast can be made ahead. It stores nicely in the refrigerator for two to three days, and cold grilled chicken in great to have on hand for this wrap in particular, and other salads and sandwiches.
Toasted Pine Nuts
Yield = ¼ cup
¼ cup of pine nuts
Heat a small sauté pan over medium heat. Add the pine nuts. Cook, stirring occasionally for three to four minutes. When you see the pine nuts starting to turn golden, stir often and shake the pan around to prevent them from burning. Cook a few minutes more until all the nuts are nice and golden. Transfer to a plate to cool.
Note: These toasted pine nuts can be made in big batches and stored for months in an airtight container in the freezer. They also keep well in the refrigerator for relatively short periods of time, like two to three weeks.
To Assemble the Wrap:
One 3-oz. 100% whole wheat tortilla wrap
½ or 1 romaine lettuce heart (depending on the size, enough lettuce for one wrap)
½ cup of whole wheat croutons (see recipe above)
¼ cup of halved grape or cherry tomatoes
2 tablespoons of Cheese-less Caesar Dressing (see recipe above)
3 oz. of grilled sliced chicken breast, optional (see recipe above)
or
1 tablespoon of toasted pine nuts, optional (a nice addition if not using the grilled chicken breast - see recipe above)
Wash, dry and tear the romaine lettuce into smallish-sized pieces. In a medium bowl combine lettuce, croutons, cherry tomatoes, dressing, chicken breast if desired, and/or pine nuts if not using the grilled chicken breast. Toss mixture so everything is nice and coated. Taste, add additional dressing if desired and then lay mixture in center of wrap. Fold bottom end of wrap up slightly, and then fold sides over to form a wrap. Enjoy!
The whole wheat wrap and the whole wheat croutons in the Revised Caesar Salad Wrap also provide heart healthy whole grains, the benefits of which are discussed above. The removal of cheese from the dressing and the use of canola mayonnaise help to lower the cholesterol content of a traditionally saturated fat and cholesterol-laden dressing. Although optional in the sandwich, the 3-oz. portion of grilled chicken breast provides a lean source of protein, while also supplying nutrients such as iron, zinc, and vitamins B6 and B12 - nutrients that are difficult to obtain in a meatless diet. Because the cholesterol content of all types of meat, lean or fatty, is roughly between 20 to 25 milligrams per ounce, the American Heart Association recommends eating no more than six ounces of lean meat, fish, or poultry per day. For this reason, the chicken is optional in the wrap. The grape tomatoes are another good source of vitamin C and the benefits of nuts, if the pine nuts are included in the wrap, are discussed above.
J
jenscats5
Guest
cher36 said:jenscats; u make these yet girl? Sounds like alot of work for salad. How far are u from indiana???
No, haven't made them yet -- just saw them & thought they looked good. Certain parts of each dish could be made separately & in advance.
Sassy69
New member
I found this recipe in the mag my trainer produces. Damn it sounded good! (But not on my diet ...)
Spinach Salad w/ Herbed Chicken, Strawberries, Mangoes & Goat Cheese
Serves 4.
In this beautiful salad filled w/ bright colors and contrasting flavors, an herb paste seasons the chicken, as well as the vinaigrette. Though the recipe specifies pan searing the chicken, you can certainly use the grill instead.
Ingredients:
4 skinless chicken breast halves
2 tsp olive oil
1 pt strawberries, hulled & quartered
1 mango (preferrably Champagne variety), peeled, pitted and cut into 1-inch slices
2 oz walnuts, toated
2 oz goat cheese (Chevre, Montrachet, and Boucheron are good choices), crumbled
8 c fresh baby spinach, washed and spun dry
Herb Paste:
1 tbls rosemary, finely chopped
1 tbls thyme, finely chopped
1 tbls marjoram, finely chopped
2 cloves garlic, minced or pressed
1/4 tsp salt
freshly ground black pepper
1 tbls + 2 tsp extra-virgin olive oil
Herb Vinaigrette:
herb paste
4 tsp red wine vinegar
4 tsp extra-virgin olive oil
Salad:
In a small bowl, combine herbs, garlic, salt, pepper and 2 tsp olive oil. Spread 1 tbls herb mixture over each chicken breast half.
In a heavy skillet over medium-high heat, heat 1 tbls olive oil until hot. Add the chicken breast halves and sear until browned, about 2 minutes. Reduce heat to medium and continue cooking for 2 min longer. Turn breasts and cook 4 min more, until no longer pink in the center.
Meanwhile, whisk the olive oil, vinegar and remaining herb paste until emulsified.
Place 2 c spinach on each plate, and top each w/ 1/4 of the mangoes, strawberries, walnuts and cheese.
Remove chicken breasts from pan, slice into 1/2 in wide sections. Top each salad wih one chicken half, drizzle with vinaigrette and serve.
...)Spinach Salad w/ Herbed Chicken, Strawberries, Mangoes & Goat Cheese
Serves 4.
In this beautiful salad filled w/ bright colors and contrasting flavors, an herb paste seasons the chicken, as well as the vinaigrette. Though the recipe specifies pan searing the chicken, you can certainly use the grill instead.
Ingredients:
4 skinless chicken breast halves
2 tsp olive oil
1 pt strawberries, hulled & quartered
1 mango (preferrably Champagne variety), peeled, pitted and cut into 1-inch slices
2 oz walnuts, toated
2 oz goat cheese (Chevre, Montrachet, and Boucheron are good choices), crumbled
8 c fresh baby spinach, washed and spun dry
Herb Paste:
1 tbls rosemary, finely chopped
1 tbls thyme, finely chopped
1 tbls marjoram, finely chopped
2 cloves garlic, minced or pressed
1/4 tsp salt
freshly ground black pepper
1 tbls + 2 tsp extra-virgin olive oil
Herb Vinaigrette:
herb paste
4 tsp red wine vinegar
4 tsp extra-virgin olive oil
Salad:
In a small bowl, combine herbs, garlic, salt, pepper and 2 tsp olive oil. Spread 1 tbls herb mixture over each chicken breast half.
In a heavy skillet over medium-high heat, heat 1 tbls olive oil until hot. Add the chicken breast halves and sear until browned, about 2 minutes. Reduce heat to medium and continue cooking for 2 min longer. Turn breasts and cook 4 min more, until no longer pink in the center.
Meanwhile, whisk the olive oil, vinegar and remaining herb paste until emulsified.
Place 2 c spinach on each plate, and top each w/ 1/4 of the mangoes, strawberries, walnuts and cheese.
Remove chicken breasts from pan, slice into 1/2 in wide sections. Top each salad wih one chicken half, drizzle with vinaigrette and serve.
J
jenscats5
Guest
jenscats5 said:
I made the lazy Girl's version of this tonite for dinner using Tilapia fillets I bought at Acme -- $1 a pouch!!
Spray a glass baking pan with cooking spray. Lay the thawed filets in the pan -- I used 2 pouches -- 4oz each. Spray top of filets with cooking spray. Sprinkle with pepper, garlic powder, Mrs Dash Xtra Spicy & Mrs Dash Italian Seasoning. Spoon a couple spoonfuls of Canned Diced Tomatoes over the top of the fish. Bake for 15-20 minutes, until fish is done @ 375 degrees F. Yum yum yum!!
awnyerneas
New member
just wondering, how do you guys shred your chicken?
J
jenscats5
Guest
awnyerneas said:
Probably the easiest thing to do would be to poach the chicken in either a broth or water in a pan on the stove. Place chicken in a pan, pour water/broth over till covered & simmer until done. This may take 10-30 mins. Since you're going to shred it anyway, you can cut into it to see how done it is. Remove to a plate & shred either by hand or with 2 forks.
azurelumen
New member
Great Alternative when Craving Spaghetti.
We grill Hot (spicy)Italian Sausage either outside on a grill (best) or on a Forman type indoor grill. Then put them in a casserole dish, cover them with one jar of your favorite spaghetti sauce, (if you usually customize your sauces with additional spices and veggies etc. feel free too, whatever you usually have and like, this is about fulfilling a craving...) then sprinkle low fat Mozzarella on top and bake in the oven until cheese is browning and bubbling like a lasagna.
I SWEAR to you, you wont miss the pasta. I made this for a skeptical Sister-n-law...and she loved it. We love Italian food and miss eating pasta...but this dish sooths the cravings and is tasty. We usually serve a green veggie too, like steamed asparagus or sautéed spinach and onions or something. YUM.
We grill Hot (spicy)Italian Sausage either outside on a grill (best) or on a Forman type indoor grill. Then put them in a casserole dish, cover them with one jar of your favorite spaghetti sauce, (if you usually customize your sauces with additional spices and veggies etc. feel free too, whatever you usually have and like, this is about fulfilling a craving...) then sprinkle low fat Mozzarella on top and bake in the oven until cheese is browning and bubbling like a lasagna.
I SWEAR to you, you wont miss the pasta. I made this for a skeptical Sister-n-law...and she loved it. We love Italian food and miss eating pasta...but this dish sooths the cravings and is tasty. We usually serve a green veggie too, like steamed asparagus or sautéed spinach and onions or something. YUM.
J
jenscats5
Guest
Re: Great Alternative when Craving Spaghetti.
Use turkey sausage to make it even healthier.....
Add in some sliced peppers & onions.....
This could be served over cooked spaghetti sauce so you have a "pasta."
azurelumen said:
Use turkey sausage to make it even healthier.....
Add in some sliced peppers & onions.....
This could be served over cooked spaghetti sauce so you have a "pasta."
awnyerneas
New member
Where do you guys find these things like turkey sausage, and vegtable pepperoni??
J
jenscats5
Guest
awnyerneas said:
I can get turkey sausage at my local grocery store along with chicken sausage. Vegetable pepperoni at my grocery store as well as Trader Joe's. See if you have a TJ's near you -- it's a great store with lots of great products!!
FYI -- most of the fat is in the casing, as the casings are usually pork. If you freeze the sausages, thaw them most of the way -- then peel it off if you don't want it.
Smart Cookies
Prep Time: 15 min.
Cook Time: 17-19 min.
Ingredients:
½ cup applesauce
1 tablespoon water
½ cup dark brown sugar, firmly packed
½ cup golden brown sugar, firmly packed
½ cup Splenda
2 egg whites
1 ½ teaspoons vanilla extract
1 ¾ cups whole-wheat flour
1 teaspoon baking soda
½ teaspoon salt
½ cup (4 ounces) mini-chocolate chips
Directions:
Preheat oven to 350 degrees F. Line cookie sheet with parchment paper and set aside.
In a large bowl, cream together margarine, water and sugars with an electric mixer on a high speed for 2 minutes. Add egg whites and vanilla and mix well. Blend in flour, baking soda and salt. Mix well. Add chocolate chips and blend thoroughly.
Scoop dough in rounded 1/2-teaspoonfuls and place on prepared cookie sheet about 1 inch apart. Bake until deep golden brown. Cool completely and serve.
(For variety, add 1/2 cup rolled oats, 1 cup raisins or 1 cup dried cranberries.)
Tips for the perfect cookie
* Be sure to measure ingredients accurately with standard measuring cups and spoons. The correct amount of ingredients will ensure that the cookies won't bake too dry, crumbly or so soft that they spread too much during baking.
* Shiny, heavy-gauge aluminum cookie sheets are excellent heat conductors and will produce the most evenly baked and browned cookies.
Nutrition Score per serving:
Calories 64; Grams of Fat 3.4 g; 0.95 g saturated; Grams of Carbs 15 g; Grams Protein 0.9 g; Grams Fiber 0.3 g
Prep Time: 15 min.
Cook Time: 17-19 min.
Ingredients:
½ cup applesauce
1 tablespoon water
½ cup dark brown sugar, firmly packed
½ cup golden brown sugar, firmly packed
½ cup Splenda
2 egg whites
1 ½ teaspoons vanilla extract
1 ¾ cups whole-wheat flour
1 teaspoon baking soda
½ teaspoon salt
½ cup (4 ounces) mini-chocolate chips
Directions:
Preheat oven to 350 degrees F. Line cookie sheet with parchment paper and set aside.
In a large bowl, cream together margarine, water and sugars with an electric mixer on a high speed for 2 minutes. Add egg whites and vanilla and mix well. Blend in flour, baking soda and salt. Mix well. Add chocolate chips and blend thoroughly.
Scoop dough in rounded 1/2-teaspoonfuls and place on prepared cookie sheet about 1 inch apart. Bake until deep golden brown. Cool completely and serve.
(For variety, add 1/2 cup rolled oats, 1 cup raisins or 1 cup dried cranberries.)
Tips for the perfect cookie
* Be sure to measure ingredients accurately with standard measuring cups and spoons. The correct amount of ingredients will ensure that the cookies won't bake too dry, crumbly or so soft that they spread too much during baking.
* Shiny, heavy-gauge aluminum cookie sheets are excellent heat conductors and will produce the most evenly baked and browned cookies.
Nutrition Score per serving:
Calories 64; Grams of Fat 3.4 g; 0.95 g saturated; Grams of Carbs 15 g; Grams Protein 0.9 g; Grams Fiber 0.3 g
Salmon Quesadillas
2 garlic cloves, minced
1 tsp oil (i used canola)
1 can 14 3/4 salmon, drained and bones and skin removed.
1-2 tsp dried basil
1/2 tsp pepper
1 tbs butter ( i used spray butter)
4 low carb flour tortillas(8 in)
2 cups shredded mozzerella 2% fat
guacamole or salsa
In a skillet, saute garlic in oil until tender. Stir in salmon, basil and pepper.
Cook over med. heat until heated through. Meanwhile spray butter on one side of tortilla and place on griddle. Sprinkle with 1/2 c. cheese. Spread 1/2 c. of salmon mixture over half of each tortilla. Fold over and cook on low for 1-2 minutes on each side. Cut into wedges; serve w/ guacamole or salsa.
* I have made these many times, even the kids like em'. We never use the guacamole or salsa though*
2 garlic cloves, minced
1 tsp oil (i used canola)
1 can 14 3/4 salmon, drained and bones and skin removed.
1-2 tsp dried basil
1/2 tsp pepper
1 tbs butter ( i used spray butter)
4 low carb flour tortillas(8 in)
2 cups shredded mozzerella 2% fat
guacamole or salsa
In a skillet, saute garlic in oil until tender. Stir in salmon, basil and pepper.
Cook over med. heat until heated through. Meanwhile spray butter on one side of tortilla and place on griddle. Sprinkle with 1/2 c. cheese. Spread 1/2 c. of salmon mixture over half of each tortilla. Fold over and cook on low for 1-2 minutes on each side. Cut into wedges; serve w/ guacamole or salsa.
* I have made these many times, even the kids like em'. We never use the guacamole or salsa though*
J
jenscats5
Guest
Cucumber Snackers
**saw this on www.Foodtv.com and it sounded good.
18 slices, 1/4-inch thick, English or seedless cucumber, about 1/2 a whole cucumber
2 or 3 pinches salt
6 ounces herb cheese (recommended: Boursin)
1/4 pound smoked Norwegian salmon
Black pepper
Set cucumber slices on paper towels to drain and dry. Season lightly with salt. Spread each slice of cucumber with a little cheese. Arrange cucumbers on a serving plate. Top each snacker with a small piece of salmon. Crack a little black pepper over the snackers and serve or chill.
**I would think you could use some cottage cheese or homemade yogurt cheese instead of the Boursin.
Yogurt cheese
Line a colander with cheesecloth or plain white paper towels. Place 1 large container of plain yogurt in colander & allow to drain overnight in fridge.
**saw this on www.Foodtv.com and it sounded good.
18 slices, 1/4-inch thick, English or seedless cucumber, about 1/2 a whole cucumber
2 or 3 pinches salt
6 ounces herb cheese (recommended: Boursin)
1/4 pound smoked Norwegian salmon
Black pepper
Set cucumber slices on paper towels to drain and dry. Season lightly with salt. Spread each slice of cucumber with a little cheese. Arrange cucumbers on a serving plate. Top each snacker with a small piece of salmon. Crack a little black pepper over the snackers and serve or chill.
**I would think you could use some cottage cheese or homemade yogurt cheese instead of the Boursin.
Yogurt cheese
Line a colander with cheesecloth or plain white paper towels. Place 1 large container of plain yogurt in colander & allow to drain overnight in fridge.
I found this in the Muscle Food Forum. Thanks Omegasox!!
Post from Omegasox:
I get sick of eating chicken and (insert veg here) every day so I find the need to spice it up every now and then. I found a great recipe that makes Lentils actually enticing! You can tweak it around to make it how you like it, but here is the basic gist of it.
* 2/3 cup lentils
* 1-1/2 cups water
* 1/4 cup light mayonnaise
* 2 Tbs. green onions, chopped
* 1/8 tsp. hot red pepper sauce
* 1 cup cooked chicken, diced
* 1/2 cup celery, diced
* 1/2 cup cucumber, diced
* 1/4 cup green bell pepper, diced
Rinse lentils in cold water and drain. Bring water to a boil in a heavy nonstick pan over medium high heat. Reduce heat and add lentils. Cover and simmer about 20 minutes, or until lentils are just tender. Drain and refrigerate until cooled. Combine next 3 ingredients in a small bowl and mix well. Combine cooled lentils, chicken and final 3 ingredients in a medium bowl. Pour in dressing and mix gently. Cover and refrigerate at least 1 hour.
Per serving: calories 280, fat 12.6g, cholesterol 33mg, protein 19.0g, carbohydrates 24.2g, fiber 11.1g, sugar 3.3g, sodium 105mg.
Those are the breakdowns for the above amounts, but I usually make mine with 1 to 1 1/4 cup of Lentils and 1.5 pounds of Chicken so the protein and carb/fiber counts will be higher. The sauce doesn't amount to much flavor, so I typically put in less mayo and more hot sauce. The majority of the flavor comes from the cucumber and onion anyway, imo. (I put in a TON of onion)
Once all is said and done I have a bowl that makes for ~8 servings
Post from Omegasox:
I get sick of eating chicken and (insert veg here) every day so I find the need to spice it up every now and then. I found a great recipe that makes Lentils actually enticing! You can tweak it around to make it how you like it, but here is the basic gist of it.
* 2/3 cup lentils
* 1-1/2 cups water
* 1/4 cup light mayonnaise
* 2 Tbs. green onions, chopped
* 1/8 tsp. hot red pepper sauce
* 1 cup cooked chicken, diced
* 1/2 cup celery, diced
* 1/2 cup cucumber, diced
* 1/4 cup green bell pepper, diced
Rinse lentils in cold water and drain. Bring water to a boil in a heavy nonstick pan over medium high heat. Reduce heat and add lentils. Cover and simmer about 20 minutes, or until lentils are just tender. Drain and refrigerate until cooled. Combine next 3 ingredients in a small bowl and mix well. Combine cooled lentils, chicken and final 3 ingredients in a medium bowl. Pour in dressing and mix gently. Cover and refrigerate at least 1 hour.
Per serving: calories 280, fat 12.6g, cholesterol 33mg, protein 19.0g, carbohydrates 24.2g, fiber 11.1g, sugar 3.3g, sodium 105mg.
Those are the breakdowns for the above amounts, but I usually make mine with 1 to 1 1/4 cup of Lentils and 1.5 pounds of Chicken so the protein and carb/fiber counts will be higher. The sauce doesn't amount to much flavor, so I typically put in less mayo and more hot sauce. The majority of the flavor comes from the cucumber and onion anyway, imo. (I put in a TON of onion)
Once all is said and done I have a bowl that makes for ~8 servings
These are YUMMY!
You can make a big batch of it to and only cook a couple at a time
Turkey Breast Meatballs
Nonstick Cooking Spray
1 1/4 pound extra-lean ground turkey
3/4 cup quick cook oatmeal
1/2 cup bar-b-que sauce
1/2 cup chopped onion
1/2 cup crumbled reduced fat feta cheese
1/4 cup low sodium chicked broth
2 egg whites
3 cloves freshly chopped garlic
1 tsp. dried oregano
1/4 tsp. ground black pepper
1/4 tsp. nutmeg
1/2 tsp. parsley
Preheat oven to 375. Spray nonstick cooking spray on baking sheet. In large bowl, combine all ingredients and mix. Shape into meatballs. Top with tiny bit of bar-b-que sauce. Bake for 25 minutes.
Nutritional Value per 226gram serving
Calories= 248
Fat= 4 grams
Carbs= 11 grams
Fiber=2 grams
Protein= 41 grams
You can make a big batch of it to and only cook a couple at a time
Turkey Breast Meatballs
Nonstick Cooking Spray
1 1/4 pound extra-lean ground turkey
3/4 cup quick cook oatmeal
1/2 cup bar-b-que sauce
1/2 cup chopped onion
1/2 cup crumbled reduced fat feta cheese
1/4 cup low sodium chicked broth
2 egg whites
3 cloves freshly chopped garlic
1 tsp. dried oregano
1/4 tsp. ground black pepper
1/4 tsp. nutmeg
1/2 tsp. parsley
Preheat oven to 375. Spray nonstick cooking spray on baking sheet. In large bowl, combine all ingredients and mix. Shape into meatballs. Top with tiny bit of bar-b-que sauce. Bake for 25 minutes.
Nutritional Value per 226gram serving
Calories= 248
Fat= 4 grams
Carbs= 11 grams
Fiber=2 grams
Protein= 41 grams
necia
New member
Smack Yo Mama Veggie Burgers
This recipe makes a lot, and it's perfect if you're grilling:
Red Onion - Grated
Garlic - Smashed and chopped very fine
Can of Chick Peas Drained and Smashed/Mashed
Can of Corn Drained
1 Large Carrot Grated
1 Yellow Squash Grated
1 Green Squash Grated
1 egg beaten
Worshire Sauce (about a T)
Shredded Cheddar Cheese
Cayenne Pepper for taste
Mix the above together, use clean hands if necessary to get it mixed well. To bind the ingredients together grab some rolled oats and throw them in there. I actually used wheat germ as well just because I had 1/4 cup just sitting around. So throw some oats in there, form patties, and grill or pan fry. Taste awesome on whole wheat flatbread with ketchup or bbq sauce.
Necia
This recipe makes a lot, and it's perfect if you're grilling:
Red Onion - Grated
Garlic - Smashed and chopped very fine
Can of Chick Peas Drained and Smashed/Mashed
Can of Corn Drained
1 Large Carrot Grated
1 Yellow Squash Grated
1 Green Squash Grated
1 egg beaten
Worshire Sauce (about a T)
Shredded Cheddar Cheese
Cayenne Pepper for taste
Mix the above together, use clean hands if necessary to get it mixed well. To bind the ingredients together grab some rolled oats and throw them in there. I actually used wheat germ as well just because I had 1/4 cup just sitting around. So throw some oats in there, form patties, and grill or pan fry. Taste awesome on whole wheat flatbread with ketchup or bbq sauce.
Necia
J
jenscats5
Guest
starfish said:Take a bunch of chicken breasts and put them in a container with French Dressing. Let marinate in refrigerator.
Grill or wrap in tin foil and cook in oven.
The French dressing (the cheap regular orange kind) is also GREAT as a marinade for London Broil.
J
jenscats5
Guest
I'm posting this here for reference, found it @ www.foodtv.com:
Roasted Cauliflower
It's not all that often that I break out the heads of cauliflower, but for some reason, it just feels right for a buffet. It's perfect if you're worried about stress because there's so little involved in putting this side dish together. Just get two heads of cauliflower, cut off their florets and throw them into a baking dish with some other delectable stuff and you've got yourself a light, delicious side that goes surprisingly well with almost anything. Dave Lieberman
2 heads cauliflower
1/2 cup white wine
1/2 cup canned chicken broth or water
1 tablespoon extra virgin olive oil, plus more for drizzling cauliflower
1 teaspoon dried oregano
Kosher salt and freshly ground black pepper
6 garlic cloves, sliced thinly
1/2 cup dry bread crumbs
2 tablespoons chopped fresh Italian parsley
1 cup coarsely shredded Parmesan or pecorino
Preheat the oven to 400 degrees F.
Break apart the cauliflower into large florets and cut off the thicker stems. Set the cauliflower pieces stem side down in a 13 by 9-inch baking dish. Pour the wine and broth into the dish and drizzle olive oil over the cauliflower. Sprinkle with the oregano, and salt and pepper, to taste. Scatter the garlic over everything. Cover the pan with aluminum foil and bake until tender, about 30 minutes. The florets should fall apart if you poke them with your finger.
Meanwhile, stir the bread crumbs, chopped parsley, and 1 tablespoon olive oil together in a small bowl. When the cauliflower is tender, sprinkle the bread crumb mix and the cheese over the florets and put the dish, uncovered, back in oven until the topping is browned, about 15 minutes. Serve hot or at room temperature.
Roasted Cauliflower: Low Carb Version
1/2 medium cauliflower (about 1/2 pound), leaves removed
2 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper
Preheat oven to 450 degrees F.
Cut the cauliflower through the core into 6 wedges.
Lay cauliflower wedges on a baking sheet. Lightly brush both sides of the wedges with oil and season with salt and pepper to taste. Roast until the sides that touch the pan and the edges are golden brown, about 20 minutes. Serve 3 wedges per person.
Roasted Cauliflower
It's not all that often that I break out the heads of cauliflower, but for some reason, it just feels right for a buffet. It's perfect if you're worried about stress because there's so little involved in putting this side dish together. Just get two heads of cauliflower, cut off their florets and throw them into a baking dish with some other delectable stuff and you've got yourself a light, delicious side that goes surprisingly well with almost anything. Dave Lieberman
2 heads cauliflower
1/2 cup white wine
1/2 cup canned chicken broth or water
1 tablespoon extra virgin olive oil, plus more for drizzling cauliflower
1 teaspoon dried oregano
Kosher salt and freshly ground black pepper
6 garlic cloves, sliced thinly
1/2 cup dry bread crumbs
2 tablespoons chopped fresh Italian parsley
1 cup coarsely shredded Parmesan or pecorino
Preheat the oven to 400 degrees F.
Break apart the cauliflower into large florets and cut off the thicker stems. Set the cauliflower pieces stem side down in a 13 by 9-inch baking dish. Pour the wine and broth into the dish and drizzle olive oil over the cauliflower. Sprinkle with the oregano, and salt and pepper, to taste. Scatter the garlic over everything. Cover the pan with aluminum foil and bake until tender, about 30 minutes. The florets should fall apart if you poke them with your finger.
Meanwhile, stir the bread crumbs, chopped parsley, and 1 tablespoon olive oil together in a small bowl. When the cauliflower is tender, sprinkle the bread crumb mix and the cheese over the florets and put the dish, uncovered, back in oven until the topping is browned, about 15 minutes. Serve hot or at room temperature.
Roasted Cauliflower: Low Carb Version
1/2 medium cauliflower (about 1/2 pound), leaves removed
2 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper
Preheat oven to 450 degrees F.
Cut the cauliflower through the core into 6 wedges.
Lay cauliflower wedges on a baking sheet. Lightly brush both sides of the wedges with oil and season with salt and pepper to taste. Roast until the sides that touch the pan and the edges are golden brown, about 20 minutes. Serve 3 wedges per person.
foreigngirl
New member
ok, listen up, I dont know how healthy this is, but here it comes:
THE STUFFED GRAPE LEAVES
Get a jar of grape leaves
in a pan sautee 1 onion (with non-stick spray)
add 1lb hamburger meat
when done, drain the grease
add 3-4 hands of rice and cokk together a little bit
add spices (seasoned salt, black pepper, oregano, whatever u like)
and at last roll the leafes:
take one at a time, open it, put the filling in and make a roll.
I DONT know if its healthy food, u decide
I forgot to add: U have to put them in a big pot, fill it with water, cover it and cook it on slow until the rice is done. Duh, stuped me
THE STUFFED GRAPE LEAVES
Get a jar of grape leaves
in a pan sautee 1 onion (with non-stick spray)
add 1lb hamburger meat
when done, drain the grease
add 3-4 hands of rice and cokk together a little bit
add spices (seasoned salt, black pepper, oregano, whatever u like)
and at last roll the leafes:
take one at a time, open it, put the filling in and make a roll.
I DONT know if its healthy food, u decide
I forgot to add: U have to put them in a big pot, fill it with water, cover it and cook it on slow until the rice is done. Duh, stuped me
J
jenscats5
Guest
foreigngirl said:
Oh man!! I LOVE Dolmades!!
You could make them healthier using ground turkey breast & try to get Grape Leaves in a jar with water & not oil (if possible).
Similar threads
