RECIPES ARCHIVE
Cinnamon Cheesecake Dip 4oz reduced fat cream cheese, room temperature Combine all the ingredients except the fruit in a bowl. Mix with a whisk until smooth. refrigerate for 30 minutes before serving. Serve with the fresh fruit. Nutrients per serving: Calories 129, Carbs 17g, Total Fat 5g, Saturated Fat 3g, Protein 5g, Sodium 165mg
Omelette from the Oven 2 cups fat-free liquid egg substitutes or 11 egg whites Preheat oven to 375. Spray a deep, round casserole dish (9in) with nonstick spray. Pour eggs and milk into dish. Add cheese, tomatoes, garlic powder, and black pepper, & stir until mixed well. Bring a large pan sprayed with nonstick pray to high heat on the stove. Saute peppers, onions, & mushrooms for about 2 minutes, stirring occasionally, just long enough to brown the outside of the vegetables. Add the mixture to the casserole dish & mix well. Bake in oven for 30 minutes. Remove from oven & cover with Parmesan cheese. Return to oven & bake for 20-25 minutes, until the top has puffed & the omelette is firm. Cool before serving & cut into 4 slices. Top with additional toppings. Nutrients per serving: Cal: 140, Fat: 3g, Sodium 387 mg (if using egg substitutes), much less if using egg whites, Carbs: 9g, Sugars: 5g, Protein: 18g
Servings: 1 1 skinless chicken breast, grilled Shred chicken and toss with BBQ sauce. Open pita pocket halves and place lettuce at the bottom. Layer chicken, avocado, corn and cheese. Nutrition per serving: cal: 382, total fats: 10g, saturated fats: 3g, trans fat: 0, sodium: 636 mg, total carbs: 34 g, sugars: 1g, protein: 39g
Orange Vanilla Shake Ingredients: Blend all ingredients. Nutrition: Cal 295, Fat: 1g, Sodium: 164mg, Carbs: 46g, Sugars: 34g, Protein: 27g
Mocha Frappuccino Protein Shake Ingredients: Nutrition: Calories: 182, Fat: 5.2, Carbs: 8, Protein: 30.1, Sodium: 16.7
Banana Walnut Oatmeal
Potato & Bacon Omelette 1/4 cup chopped green pepper Spray a frying pan with cooking spray and saute peppers and onions. Put the veggies in a separate bowl. Whisk the egg whites and pour into the heated frying pan. Once the eggs have set, in approximately 40 seconds, start lifting the edges of the omelette and let the uncooked egg on top run underneath. Before the top is completely set, lay the slice potatoes across the one half of the omelette, top with the reserved peppers and onions, and sprinkle with cheese and bacon. Flip the untopped side of the omelette from pan onto a plate to serve. Nutrients per serving
Crazy-Creamy Spinach Artichoke Dip
15 Bean Soup 20 oz bag 15-bean soup (or 20 oz of your favorite bean) Toss the seasonings for the soup mix, and put the beans in a large pot. Pour in enough water to cover beans: about 2 quarts. Soak beans for at least 3 hours or overnight. Nutrients per serving: Calories: 160, Fat: 1g Saturated Fat: 0g, Trans Fat: 0g, Carbs: 27g, Protein: 11g
Marinated Flank Steak Instructions:
Shallot Vinaigrette Mix shallot, mustard, salt, pepper, and vinegar together in a small bowl. Whisk in olive oil. Will keep in fridge for 3-4 days.
2/3 c old-fashioned oatmeal Heat a large nonstick skillet on medium. Spread the oats, almonds, and dried cherries in an even layer and toast until just lightly browned. Meanwhile, in a small dish combine, the cinnamon, vanilla, and Stevia. Drizzle this mixture over the oats mixture, mixing until evenly distributed. transfer to a bowl to cool and divide into individual servings. Makes 2 servings. Nutrients per serving. Cal: 320, Total Fats: 14g, Saturated Fats: 2g, Trans Fat: 0g, Sodium: 5g, total Carb: 50g, Sugars: 18g, Protein: 10g
Chocolate Mousse w/ Raspberries Serves 6. 16oz reduced-silken tofu, drained In a food processor or blender, blend tofu, splenda, cocoa powder, almond extract and salt until thoroughly mixed. Put chocolate in a micvrowave container, uncovered. Melt for approximately 90 seconds on medium to high heat, stopping frequently to stir. Pour melted chocolate into tofu mixture and blend thoroughly. Spoon into tea cups and chill for at leat one hour. Before serving, divide raspbrries between the cups and garnish with mint. Nutrients per serving: 4 whole eggs In large bowl, beat eggs and egg whites until frothy. Stir in vanilla and crreamer. Plcae bread slices in bowl until they evenly soak up the egg mixture. Spray Pam in large frying pan or griddle. Fry bread slices on both sides until golden brown. Serve hot with peanut butter. makes 8 servings Nutrients per serving; Cal. 141, total Fat: 6g, Saturated Fat: 1g, Trans Fat: 0g, Sodium: 209mg, Total Carb: 16g, Sugars: 5g, Protein: 6
Serves: 4 4oz filets of salmon Coast salmon fillets with walnut-cinnamon mixture. In a nonstick pan with a drizzle of olive oil, sear the fish on both sides to desired temperature or when fish begins to flake. Nutrients per serving: Calories: 340, Total Fat: 22g, Saturated Fat: 4g, Trans Fat: 0g, Carbs: 4g, Protein: 32g Serves 1 1 whole-grain hot dog bun Preheat oven or toaster oven to 400. Cut piece of aluminum foil a few inches larger than bun. Wrap bun completely in foil. To shave chicken, hold sharp knife at a 45 degree angle and cut slivers from breast, tearing it until shaved. Warm bun oven for 10 minutes. Set small nonstick pan over medium-high heat. When hot, lightly mist with cooking spray and add onion. Cook about 2-4 minutes or until tender and starting to brown. remove from pan and cover to keep warm. Return pan to high heat. when hot, re-mist pan with cooking spray and add chicken. Season with salt ad black pepper. Use 2 wooden spoons or spatulas to pull apart chicken shavings for even browning. Cook until lightly browned and no longer pink, about 2 minutes and remove from heat. Add onions back to pan and stir to combine. Open bun, being careful not to burn yourself. Add cheese, followed by chicken and onions. Top with ketchup and hot pepper rings. Cal: 330, Total Fat: 9, Sat Fat: 3, Carbs: 33, Sugars: 9, Protein: 33, Sodium: 650
Egg McSandwich w/ Special Sauce Serves 1 servings Sandwich Special Sauce Cook egg whites in a saute pan coated with olive oil cooking spray. Microwave veggie bacon strips. Place cooked egg whites, tomato slice, and mozzarella cheese on toast English muffin, coated with 1 T of Special Sauce. Serve. Nutrients per serving:
TURKEY TENDERS with Cranberry Yogurt Dipping Sauce Preheat oven to 375°F. Line a rimmed baking sheet with foil. Place pita breads on the foil and bake until dry and crispy, about 7 to 10 minutes. When the pita breads are cool enough to handle, break them up and grind them into coarse crumbs with a food processor. Stir in salt and fresh sage. Place the seasoned crumbs onto a plate. Dry o? turkey tenderloins with a paper towel. Rub split garlic clove all over the meat. Cut the tenderloins into 1 1/2-inch chunks and place in a bowl. Add olive oil to bowl and, using your hands, mix until the meat is evenly covered with the oil. Roll each piece of turkey in the seasoned bread crumbs until well coated and place on the prepared baking sheet. Bake for 15 to 20 minutes until the turkey is cooked through and no pink remains. Serve warm with Cran-berry Yogurt Dipping Sauce. Cranberry Dipping Sauce: Combine yogurt and dried cranberries in a food processor and blend until cranberries are ?nely chopped. Serve with Turkey Tenders. Nutrients per serving: Back to Top Braised Turkey Breast 1T olive oil Put olive oil in large skillet with cover or Dutch oven and place over medium heat. Sear trukey breast, about 5 minutes per side, or until browned. Meanwhile, in a medium bowl combine chicken stock and lemon juice. Add onion to skillet, make sure turkey breast is skin-side down and then pour liquid over it. Reduce heat to medium, cover and let cook for 40 minutes or until a thermometer inserted into breast measures 170. remove breast from pot, add mushrooms and turn heat up to medium heat. In a small bowl, mix cornstarch with a it of cooking liquid. When smooth, return it to the pot and stir sauce until it thickens, about 10 minutes. Nutrients per serving: Calories: 362, Total Fat: 5g, Saturated Fat: 1g, Trans Fat: 0g, Sodium: 258mg, Total Carb: 8g, Sugars: 3g, Protein 52g Back to Top
Muffins: Frosting: Preheat oven to 350. Lightly coat a 12 cup muffin tin with nonstick cooking spray. Combine flour, protein powder, sugar, baking powder, salt and spices in a medium bowl. In a separate large bowl, whisk together pumpkin, eggs, and oil. Add dry ingredients to pumpkin mixture and stir until thoroughly combined. Divide batter into muffin cups and bake 15-20 minutes or until toothpick comes out clean. let cool in tin for 5 minutes, hen remove muffins and arrange on a wire rack to cool. Serve with protein frosting or fat-free cream cheese. NUTRIENTS PER SERVING:
Sweet Potato & Cinnamon Brownies Brownies: Icing: Preheat oven to 350. Combine flour, cocoa powder, cinnamon, baking powder and salt in a medium bowl and set aside. In a food processor, combine sweet potato, agave, oil and vanilla. Puree until combined and smooth. Gradually mix wet ingredients into dry ingredients, until just combined: do not over mix. In a separate dry bowl, whisk egg whites until fluggy. Then, using a rubber spatula, gently fold egg whites into batter. Lightly spray sides of a 9X9 baking pan with cooking spray. Pour batter into pan and place in the oven. Bake for about 16-18 minutes or until a toothpick comes out clean. Allow brownies to cool to room temperature. In a small bowl, combine cream cheese, agave, cocoa powder, and cinnamon. Whisk until incorporated, adding 1 T water if mixture is to hard to whisk. Cover and refrigerate. Loosen brownie and turn slab out onto a cutting board or platter. Cut into 16 pieces, wrap with plastic wrap and refrigerate overnight. Divide icing evenly over each brownie and serve. Nutrients per serving: Back to Top
1 lb large shrimp, peeled and deveined Toss shrimp with Cajun spice seasoning and set aside. Heat 1 teaspoon oil in a large skillet and and sauté peppers Return the pan to medium-high heat, add heat to remaining tsp of oil. Add shrimp and cook approximately 3 NUTRIENTS PER SERVING: Back to Top Chocolate Pancakes 4 egg whites Blend all ingredients and pour into a 6” omelette pan. Cook on medium 4-5 minutes, then flip and cook 1-2 more minutes or until done. Serve with fruit (berries). Nutrients per serving: Back to Top Quick Honey-Orange Baked Apples Generously core each apple to allow adequate space for chopped fruit. Peel a strip off the top of each apple. Place each apple in a 6oz ramekin or custard cup. Combine banana, cranberries, honey, and cinnamon. Fill apples with fruit mixture. Pour 1T of orange juice over each apple. Cook in microwave or oven for 5-7 minutes until soft. Let stand 5 minutes. Makes 4 servings. Nutrients Per serving: Back to Top
-Instead of croutons on your salad, use 1/4 cup of chopped celery. |
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