Low Carb Protein Bars

From Sioux Country via Jen-Fit

Ingredients:

• 6 scoops low-carb protein powder (Casein protein powder if for nighttime treat)
• 6 egg whites
• 1/2 cup almond milk or water
• 2 cups flaxmeal
• 1 cup splenda or stevia granular
• 1 tbs baking powder
• Cinnamon to taste
• 1 tsp pure vanilla extract

Directions:

Mix the above ingredients in a bow. Press/pour batter into a coated 8" x 8" baking dish and bake for 10-15 minutes in a 350 degree oven or until a toothpick comes out clean.

*Note - if your batter is too dry when mixed, add a little extra almond milk or water.

Nutrition:

Calories: 297

Total Fat: 14g

Carbs: 16g

Fiber: 11g

Protein: 29g

*from Sioux Country

Winter Squash Linguini

From Jen-Fit

Ingredients:

• 3 oz uncooked whole wheat linguini
• 2 cups peeled and cubed spaghetti squash
• 1/2 cup white cooking whine
• 1/2 tsp ground black pepper
• 1 minced garlic clove
• 2 tbs fresh chopped sage
• 2 tbs chopped red onion
• salt to taste (optional)
• 8 slices extra lean turkey bacon (cooked and blotted with a paper towel), chopped in to pieces
• 1/4 cup low fat goat cheese or parmesan cheese
• 3 tbs chopped toasted walnuts

Directions:

Cook pasta according to package directions. Drain and return to pan; cover and keep warm.

Spray large skillet with cooking spray. Add garlic and onion; cook and stir for a minute. Stir in squash, wine, pepper and salt. Simmer 12 to 15 minutes just until squash is tender, stirring occasionally. Stir in sage.

Toss squash with pasta, cheese, toasted walnuts, and bacon bits.

Nutrition:

• Calories 206
• Calories from Fat 66.2
• Total Fat 7.36g
• Sodium 534.62mg
• Total Carbohydrate 26.32g
• Dietary Fiber 4.47g
• Sugars 2.64g
• Protein 10.19g

Carol's Favorite Oatmeal Breakfast

From Carol Whitaker

1/8 cup steal cut oats

1/8 cup whole oats

Small handful of whole wheat

½ cup water

Bring to a boil then put on medium heat and ad ½ cup Vanilla Almond Milk

Mix in 1 scoop Vanilla Protein Powder

1 tsp cinnamon

Pinch of nutmeg

Stir and enjoy!

Creative Oats

From Kathleen Tesori

Mix oats with a scoop of your favorite protein. This makes a great post workout shake or can be used as one of your small meals. Make sure to take out the blender ball or the oatmeal will get clumped in the ball.

Mix 1/4 cup of applesauce over cooked oats top with cinnamon add sugar if needed.

Mix Oats and tuna with your favorite seasoning.

Oats mixed with Honey. Honey is a natural sweetener and a little goes a long way.

Dry oats, egg whites and vanilla extract make great pancakes. Use a hot griddle instead of stovetop.

Cooked Oats mixed with 1 scoop of vanilla protein topped with cinnamon.

Cook oats and top with some pumpkin filling. Pumpkin has so many health benefits this mixture is a way to combine two great foods.

Oats with a tablespoon natural peanut butter and one scoop of chocolate protein. This mixture tastes like a no bake cookie.

Oats mixed with homemade Jelly.

Protein Bars

From Kathleen Tesori

Protein Bars - Makes 8 servings

2 cups quick oats
4 scoops whey protein powder – any flavor
½ cup all natural peanut butter
½ cup water
1 tbsp Vanilla (optional)
¼ silvered almonds (optional)
Mix all ingredients in a bowl .
Line square baking pan with wax paper and spread dough into small pan – bread pan works great or something smaller than half a cookie sheet.
Freeze for 60 minutes.
Remove and cut into bars.

Stuffed Bell Peppers

From Kathleen Tesori

Here is what I created for a few dinners this week.
Bell Peppers stuffed with ground meat and 2 tablespoons of salsa and if your diet permits add some parmesan cheese. If you are not a fan of peppers try a high fiber wrap or add to ground meat to lettuce.

Cook 1 or 2 pounds of lean ground beef or lean ground turkey. Cooking a large batch means leftovers which means less cooking in the evening and there are so many things you can mix up with ground meat.

Cut a bell pepper in half and clean it out. I eat one whole pepper per dinner.

Add 2 tablespoons of salsa to your serving of ground meat – right now I measure out 5 ounces of meat using an electronic scale.

Stuff your bell pepper halves and Enjoy!

Remember there are so many other healthy foods to add to your peppers or ground meat… Quinoa, rice, veggies and even egg whites.

Good Morning Green Smoothie

From HealthGirlTV.com- Hilary Fleming Zwahlen

I tried this for breakfast this morning and loved it!! Very filling and refreshing!

Good Morning Green Smoothie
1/2 avocado
1/2 cup cranberries
1/2 apple
1/2 banana
1 lime, peeled
2 cups spinach
1/2 hothouse (English) cucumber
1 tsp agave nectar (honey)
1 pkt stevia.
1/2 cup filtered water (or more for a thinner consistency)

Place all items in a high speed blender and blend.

Makes 4 cups.
Total Calories: 382
Fat grams 15.57
Protein 5.89

Lemon Protein Bars

From Jamie Easton on bodybuilding.com

Dry ingredients:

• 1 cup oat flour (or blend 1 1/4 c. oats in a blender to make flour)
• 2 scoops vanilla protein powder
• 1/4 t. salt
• 1/2 t. baking soda
• 1 tub of crystal light lemonade powder (2 qt size)

Wet ingredients:

• 4 egg whites
• 8 oz applesauce
• 4 oz water

Preheat the oven to 350 degrees. Put all the dry ingredients into a bowl and mix well (or I blend them in my blender). In a separate bowl mix the wet ingredients (or blend in blender). Mix the two mixtures together and pour into an 8×8 pan. Cook for about 23 minutes.

Nutritional info (1/9 of recipe): 91 cals; 1g fat; 13 g carb; 8 g protein

One Pot Rice and Beans

From Eat Clean Kitchen Table Message Boards

• 2 Tbsp. Olive Oil
• 2 lbs. Boneless, Skinless Chicken Breast
• 1/2 Red Onion, Diced
• 1 can Salt-Free Black Beans with Juice
• 1 can Salt-Free Diced Tomatoes
• 1 can Black Olives
• 1 cup Arborio Rice
• 1 1/4 cup Low Sodium Chicken Broth
• Salt, Cumin, Paprika, Cayenne to taste
• Lime Wedges
• 2-3 Minced Garlic Cloves
• 1/2 cup of minced cilantro

Instructions

1. In a large sautee pan, brown your chicken breast on each side in the Olive Oil (approximately 3-5 min. each side). Remove from pan and place on plate to rest.
2. Add red onion. Sautee until translucent (about 3 minutes). Add minced garlic and stir until you can smell the aroma of the garlic (about 1 minute).
3. Add the can of black beans and diced tomatoes. Stir until all the bits from the bottom of the pan come lose and create a broth.
4. Add the black olives and bring to a low simmer.
5. Add the rice and stir. This is a great time to add your spices. Add to your personal taste. I like things a little spicy...so I add extra cumin and cayenne.
6. Add the chicken broth and stir in. Bring to a low simmer.
7. Add the chicken breast back to the pan. Cover and let simmer for about 20-25 minutes or until rice is tender.
8. Turn off heat and let rest for about 10 minutes before serving.
9. To serve, spoon rice and bean mixture onto plate and place a chicken breast on top of the rice. Sprinkle with a touch of the cilantro and garnish with a lime wedge.

ENJOY :)

The Well Deserved Breakfast

From The Eat Clean Diet Kitchen Table Message Boards

Ingredients

• 1/2 cup cooked quinoa
• 1/4 cup raw oatmeal
• 1/2 cup hot water
• 1 whole banana
• 1 scoop vanilla whey
• Cinnamon (personally I use a lot... like 1 teaspoon or more)
• 3 Teaspoons raw organic (fat free) cocoa powder
• 1 tbsp flax seeds
• 1 tbsp wheat germ
• Optional: bee pollen (but it will change the taste so I dropped it)
• 1 teaspoon flax oil (I add it for extra EFAs)

Instructions

The well deserved post-workout breakfast for your typical autumn day.

If you woke up in the dark and cold to go get your workout done - then you deserve this sinfully CLEAN breakfast, bursting with nutrition to start your day feeling rewarded for all the hard work :-)


So this is basically making a bowl of oatmeal with a twist.

Put the cooked quinoa, the oats and the water in a saucepan (or your usual oatmeal pot) - bring to a boil long enough to cook the oats.

In the meanwhile, chop the banana and add all the ingredients into 1 bowl.

Add the ready oats and quinoa mixture to the bowl and stir well.

Somehow this just tastes like a nutella-breakfast to me, packed with great nutrition and comfort :-)


Hope you will try this and ENJOY!

Spinach and Feta stuffed Chicken Breasts

From Eat Clean Diet Kitchen Table Message Boards

Ingredients

• 2-3 Boneless Skinless Chicken Breasts
• 1 cup chopped fresh spinach
• 1/2 cup light feta
• 1/3 cup chopped sundried tomatoes
• 1/2 tsp minced lemon zest
• 1/4 tsp garlic powder
• 1 tsp dried basil
• pepper to taste

Instructions

Preheat oven to 375 degrees

Place chicken breast between plastic wrap and pound to 1/4 inch thick. (Butterfly to help)

Combine spinach, feta, sundried tomatoes, lemon zest, garlic powder, basil and pepper in a bowl and mix well.

Lay chicken breast skin side down on a baking sheet.

Put approx 2 tblsp of spinach mixture on widest part of chicken breast and then tightly roll the breast, leave seam side down on baking sheet.

Sprinkly a small amount of remaining spinach mixutre on top of rolled chicken breasts (this is more for looks)

Cook for 25-30 minutes.

YIELD: 2-3 (or one female and one hungry male)
PREPARATION TIME: 10 mins
COOKING TIME: 25 mins

Almond Chocolate Oatmeal

From Eat Clean Diet Kitchen Table Message Boards

Ingredients

• 1/2 cup old fashion oatmeal
• 1/2 cup no sugar added chocolate almond milk
• 1/2 cup water
• 1 tbsp no sugar added cocoa powder
• 1 tbsp wheat germ
• 1 tbsp ground flax seeds
• 3 walnuts
• 1 tbsp whey protein powder
• 1/2 small banana
• 1 tbsp dry blueberries

Instructions

Put oatmeal, chocolate almond milk, water, cocoa poder, wheat germ and flax seed in a small saucepan, and bring to a gentle boil, stiring consistently. Reduce heat, and add walnuts, whey powder, banana, and dry blueberries. Simmer for 2-3 minutes, and then enjoy!

YIELD: 1 servings
COOKING TIME: approximately 5 minutes

Pumpkin Custard

I'm going to try to make this sometime in the next few weeks, doesn't it sound yummy!

From Jen-Fit

Makes 6 small bowls

Ingredients:

• 1 can (15oz) unsalted pumpkin puree
• 2 tsp pumpkin pie spice
• 1 tbs crystallized ginger
• 1 cup egg substitute
• 1 cup vanilla almond milk
• 2 tbs brown sugar/splenda substitute
• cooking spray
• 6 tbs sugar-free maple syrup for drizzling

Directions:

Preheat oven to 350.

Spray six 1-cup ramekins with nonstick spray and set in a baking pan. Pour water into pan so that it comes halfway up sides of ramekins.Put remaining ingredients (except for ginger) into a blender and pulse until well mixed. Fold in ginger. Fill each bowl 2/3 full and bake for an hour (approximately) or until the centers are set. Custard will firm as it cools. Drizzle each bowl with 1 tbs syrup.

Nutrition:

• Calories 80
• Calories from Fat 4.5
• Total Fat 0.5g
• Saturated Fat 0g
• Cholesterol 0mg
• Sodium 99.79mg
• Total Carbohydrate 12.96g
• Dietary Fiber 3.29g
• Sugars 6.5g
• Protein 1.42g

Oven Baked Chicken

from http://michellemyerswrites.blogspot.com

Ingredients:

2 boneless, skinless chicken breasts
1/2 cup of Kashi GoLEAN cereal, crushed into bread crumbs
1 package Ranch dressing mix
1/2 cup fat free sour cream
4 oz. fat free cream cheese

Directions:

1. Preheat oven to 425 degrees
2. Use non-fat cooking spray to coat a non-stick pan OR I highly recommend a Pampered Chef baking stone....really helps the flavor soak in!
3. Mix cream cheese, sour cream, and Ranch dressing mix packet together in a bowl.
4. Place aluminum foil on counter and spread out bread crumbs evenly.
4. Use a spoon to coat the chicken breasts with the Ranch/cheese mixture, then dip both sides of the chicken breast into the cereal mix.
7. Bake for 35-40 minutes, and let it cool for 2 minutes.

Purple Smoothie

From Hilary Health-Girl TV

This is quickly becoming my favorite breakfast. Looks terrifying right? It's actually really yummy, takes about 1 minute to make, and I get all the required fruit and veggies for my day first thing in the morning. Even though it ends up being a dark purple smoothie, I still categorize it as a green smoothie because of the great added greens.

Purple Smoothie
1/4 cup frozen beets (Buy fresh, peel, dice and freeze)
1/4 cup blackberries
1 carrot, trimmed with skin on
3 large kale leaves, stems removed
3/4 cup spinach
1 banana
1/4 cup cranberries
1/2 filtered water
1 tbsp agave/honey or 1-2 packets of stevia

Blend in a high-speed blender and Enjoy!
Smoothies are the best way to pack loads of raw food high in vitamins and minerals in your diet as well as aid in digestion. Salads are good too, but sometimes I'm just notjonesing for a salad.

Tip: If its not sweet enough for you, start out with fewer greens and more fruit.

Chicken Quinoa with Veggies

From Jennifer Bower and Jen-Fit

Ingredients:

• 1 Tbsp vegetable oil (I used EVOO (use less if you want) you can also use coconut oil or sesame or spray/mister)
• 4 scallions, greens & whites separate, chopped
• 1 Tbsp grated fresh ginger
• 2 cloves garlic, minced
• 1 med zucchini, diced
• 2 carrots, diced
• 2 cups bite-size broccoli florets
• 2 cups mushrooms (preferably shiitake), stems removed, sliced
• 1/2lb boneless, skinless chicken thighs, sliced into thin bit-size pieces (you can also do ¼ lb thigh & ¼ lb breast)
• 1 cup dried quinoa & cooked (this is where I swapped the 4 cups of cooked brown rice, so make as much or as little quinoa that you want & cook it ahead of time…..this recipe yields 4 servings)
• 2 Tbsp of low-sodium soy sauce….this is where I used BRAGG’S Liquid Aminos in place of the soy sauce
• 2 eggs, lightly beaten (1 egg & 1 egg white or you can just do whites too)

Directions:

1. In a wok or a large nonstick skillet, heat the oil over medium-high heat. When the oil is lightly smoking, add the scallion whites, ginger and garlic; cook for 30-45 sec. Add the zucchini, carrots, broccoli & mushrooms and cook for 4-5 min, using a spatula to stir the vegetables throughout. Add the chicken and continue to cook for 2-3 min, until the pieces are no longer pink.

2. Stir in the cooked quinoa & liquid aminos, cook for another 5 min, allowing the quinoa to get crispy on the bottom. Create an empty space in the middle of the pan and add the eggs. Use a spoon or the spatula to quickly scramble the eggs until light and fluffy, then stir them into the rest of the ingredients. Serve garnished with the scallion greens.

Slow Cooker Turkey Lasagne

From Jen-Fit

Put in the slow-cooker and make it do all the hard work.

Keep in mind most lasagnas have no fewer than 700-800 calories and loads of fat. That being considered, this is a GREAT option without going 100% totally pasta and cheese-free.

Makes 10 servings (10 average servings or 8 large ones)

Ingredients:

• 6 oz whole wheat lasagna noodles (basically enough for 2 layers)
• 12 oz 99% fat-free ground turkey (precooked on the stove top)
• 1/2 cup fat-free cottage cheese
• 1/4 cup grated parmesan cheese (could sub for fat-free, but I didn't have any one hand)
• 8 oz low-fat ricotta cheese
• 6 oz low-fat part skim mozzarella cheese
• 6 oz can tomato paste
• 29 oz tomato sauce
• 1 cup chopped white onion
• 2 minced garlic cloves
• 2 tbs dried parsley (divided)
• Mrs. Dash to taste
• 1/4 cup red cooking wine
• 1/8 tsp ground nutmeg

Directions:

Saute turkey, onion, and garlic til browned and tender. Add tomato paste, sauce, 1 tbs parsley, and Mrs. Dash to meat mixture. Simmer for a few minutes on low. Remove from heat. Stir in cooking wine and set aside.

In another bowl mix all cheeses along with 1 tbs parsley and nutmeg.

Spoon one layer of turkey mixture into bottom of slow cooker. Add one layer of dry lasagna noodles (you'll have to break them to make them fit). Add layer of cheese and then turkey mixture. Repeat again with noodles, cheese, turkey. Top lasagna with a pinch of parsley, cheese (optional) and 1-2 more tbs of cooking wine.

Cook on low for 7-8 hours or on high for around 4-5.

Nutrition:

• Calories: 266
• Total Fat 7.4g
• Cholesterol 36.7mg
• Sodium 868.8mg
• Total Carbohydrate 25.85g
• Dietary Fiber 3.38g
• Sugars 10.51g

Chicken Rice Cakes

From Jen-Fit

I wanted to mark this so I can try it soon!

These are great to make at the beginning of the week for lunches. They offer lots of flavor and a nice change from a typical salad or sandwich.
Makes 4 servings

Ingredients:

• 2 tbsp olive oil, divided
• 2 cups chicken breasts, cooked and finely shredded
• 1 cup sweet potatoes, cooked and mashed
• 1 cup brown rice, cooked
• 1 egg
• 1/2 cup low-fat mozzarella cheese, shredded
• 1 1/2 tsp fresh rosemary, chopped
• Mrs. Dash to taste
• 1 cup mushrooms, sliced
• 1–2 tbsp balsamic vinegar

Directions:

Heat 1 tbsp olive oil in a nonstick skillet over medium-high heat.

In a bowl, mix together chicken, mashed sweet potatoes, rice, egg, cheese, rosemary, salt and pepper. Shape into 8 patties.

Cook until golden brown on both sides and heated through. Transfer to a plate and keep warm.

In the same skillet, heat remaining olive oil. Add mushrooms and cook until lightly browned. Add vinegar to skillet to coat mushrooms; cook 1 minute longer. Serve on top of chicken rice cakes.

Nutrition:

Calories: 410
Total Fats: 14 g
Cholesterol: 110 mg
Sodium: 210 mg
Total Carbohydrates: 41 g
Dietary Fiber: 5 g
Sugars: 10 g
Protein: 31 g
Iron: 2 m
g

Basil and Walnut Pesto

I've had some requests for my favorite pesto recipe. I grow sweet basil and purple basil, this time of year it is growing out of control, so I'm thinking of every way possible to use it all up. Pesto is the perfect thing to make when you find yourself with excess amounts of fresh basil. Some of my favorite uses for pesto are: tossed with pasta and fresh tomatoes and as a spread on my turkey and tomato sandwich, but there are a million uses for it! Traditionally pesto is made with pine nuts, however, I never have pine nuts on hand, I keep walnuts around for their exceptional health properties (walnuts have 5.5 g of Omega 3's and 28 grams of Omega 6's per 100 grams). *This is another recipe that's not ultra healthy, but I feel it has enough merit to post here :)

Pesto:
2 Cups Packed Basil Leaves
1/3 Cup Extra Virgin Olive Oil
1/2 Cup Walnuts
3+ cloves Garlic
1/2 Cup Parmesan Cheese
1/2 tsp Salt
3 Tbsp Boiling Water (optional)

I put all the ingredients in my food processor and blend away. If I have pasta on the stove, I use a few spoonfuls of the hot water from the pot to add to my pesto, if not, I microwave a dish of water and add it in. Adding boiling water to your pesto thins it out (which I like) and also releases more of the flavorful oils from the basil leaves and garlic. mmmmm!

Chocolate Banana Whole Wheat Pancakes

These are not ultra healthy, however, because my kids LOVE them so much I can justify making them often; I rationalize that they're a relatively healthy food that the boys will eat. I add a few tablespoons flax seed and sometimes even sprinkle their pancakes with chocolate chips when I pour the batter into the skillet for extra mommy points with the boys. Yummy! I usually make a double or even triple batch, then put the extras in resealable baggies and either refrigerate them or freeze them to use for a 30 second breakfast on busy mornings.

Ingredients:Serves: 5 , Servings:
10 pancakes

2 tablespoons sugar or sugar substitute
1/8 teaspoon salt
1 1/2 teaspoons cinnamon
2-3 teaspoon cocoa powder
1 1/2 teaspoons baking powder
3/4 cup whole wheat flour
1/4 cup unbleached all-purpose flour
1 1/2 teaspoons vanilla extract
1/2 cup water
1/2 cup skim milk
2 ripe bananas
2 egg whites or 1 egg substitute


Directions:Prep Time: 15 minsTotal Time: 20 mins
1-Combine the sugar, baking powder, cinnamon, cocoa, and salt, sift in the flour (to remove some of the larger pieces particularly in whole wheat flour), and mix. 2-Mash the bananas (I put the milk, water, eggs and bananas in my blender because it is easier to make them extra smooth). 3-Add the water, skim milk, vanilla, and egg to the mashed bananas and mix. 4-Combine the wet and dry ingredients and stir. 5-Heat the griddle to medium/medium-high, and spray with non-stick cooking spray. 6-Pour the batter into the griddle. Flip when bubbles appear. Cook until golden brown on both sides.

Baked Brown Sugar Pineapple Oatmeal

From Jen-Fit:

As always you can add a scoop of protein powder to this too if desired. I, on the other hand, prefer to have my protein shake separate, so I can have MORE food. :)

Makes 1 serving

Ingredients:

1/2 cup dry oats
1 cup water
1/8 t. baking powder
1 oz. dried pineapple
1 t. raisins
sugar substitute to taste
2 T. Torani Brown-Sugar Cinnamon sugar-free syrup

Directions:

Mix the above and bake in a 350 oven for 30 minutes. Top with some splenda/brown sugar mix and broil for a few more minutes if desired. Drizzle with fat-free cream, soy, almond, or skim milk. It also tastes good to drizzle some vanilla protein shake on top.

Nutrition:

Calories 265
Calories from Fat 36.0
Total Fat 4g
Saturated Fat 0.5g
Cholesterol 0mg
Sodium 59.12mg
Total Carbohydrate 49.72g
Dietary Fiber 5.22g
Sugars 20.5g
Protein 8.36g

Healthy Alternatives

From Jen-Fit

Potato Options

*Kale "Potato Chips" -- Lightly mist olive oil on some kale, then bake at 350 for ten minutes. Sound crazy? Try it and see!

*Radish "Hash Browns" -- Saute sliced radishes and onions with salt & pepper. A perfect companion for your egg white omelette.

*Cauliflower "Mashed Potatoes" -- Cook cauliflower to death, mash with fat free margarine, fat free cheese, salt, pepper and garlic.

Baked Apple "Pie"

Core a Rome (or Rome Beauty) apple, pour some sugar free black cherry soda over it and sprinkle with sugar substitute & cinnamon. Bake at 375 degrees for around 40 minutes. Serve cold or hot with some low fat ice cream and/or a blob of fat free Cool Whip on top.

Bean Sprout Pasta

Stir-fry some bean sprouts, mushrooms and onions, making a faux pasta. Top with fat free spaghetti sauce and low fat parmesan cheese.

Other Substitutes

Saute Veggies in chicken (or vegetable) broth instead of oil. You'll add flavor with almost no calories.

When baking, use applesauce instead of oil in your recipes. It cuts lots of fat.

Fat free yogurt can be used instead of sour cream in dips, on potatoes and in recipes.

Hungary Girl Cheesecake

from HungaryGirl

Makes 1 serving

Ingredients:

1/2 pack Nabisco 100 Cal Oreo Thin Crisps, divided
1/4 cup fat-free ricotta cheese
2 tbsp. fat-free cream cheese, room temperature
1 tbsp. Splenda No Calorie Sweetener (granulated)
1/2 tbsp. Jell-O Sugar Free Fat Free Instant Vanilla pudding mix
1/8 tsp. vanilla extract
1/4 cup Cool Whip Free, thawed
Optional topping: Fat Free Reddi-wip

Directions:

Break half of the cookies into small pieces, and finely crush the other half. Set both aside separately.

In a small bowl, combine ricotta cheese, cream cheese, Splenda, pudding mix, and vanilla extract. Stir vigorously until smooth. Fold in Cool Whip, and then gently stir in the broken cookie pieces. Cover and refrigerate for at least 20 minutes.

Nutrition:

Calories: 174
Fat: 1.5g
Sodium: 498mg
Carbs: 24g
Fiber: 0g
Sugars: 10.5g
Protein: 11.5g

Mediterranean Chicken Sandwiches

From Jen-Fit:

I made this tonight. The only difference is I used Ezekiel 4:9 pita pockets instead. They turned out pretty good. The flavor was awesome, but the pita pockets were super thin and fell apart. I ended up eating it like a tostada.

Serves 4

Ingredients:


1/4 cup plain fat-free yogurt (Instead I used fat-free Greek yogurt)
1 1/2 t chopped fresh rosemary
1/8 t grated lemon rind
3/4 t fresh lemon juice
¼ t minced fresh thyme
Dash of salt
1 small garlic clove, crushed
2 cooked chicken breasts, sliced
1 t lemon juice
1 t olive oil
1/8 t salt
1/8 t pepper
3 cups arugula
1 (8.8 oz.) loaf rosemary focaccia (I used Ezekiel 4:9 pita pockets)
¼ c chopped pitted kalamata olives

Directions:

Combine first 7 ingredients.

Slice chicken into thin strips. Set aside.

Combine juice, oil, salt, and pepper and drizzle over arugula. Toss to coat.

Spread yogurt mix over cut sides of bread. Arrange arugula, chicken, onion, and olives over the bottom half of the bread. Cover with top and cut into wedges.
Each wedge is a serving.

Nutrition if using Focaccia Bread and Plain Yogurt:

Calories: 328
Fat: 9.7g
Carbs: 36.5g
Protein: 23.5g

Nutrition if using Ezekiel 4:9 Pita Pockets (approx), 4 oz chicken each one, and nonfat Greek Yogurt:

Calories 246
Total Fat 4.45g
Cholesterol 60.94mg
Sodium 387.44mg
Total Carbohydrate 15.58g
Dietary Fiber 3.33g
Sugars 0.83g
Protein 30.96g

Cajun Chicken Salad

Jelena Abbou-Oxygen Magazine

Makes 4 - 6 servings

What you need:
• 1/2 cup plain low-fat yogurt
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1/8 tsp cayenne pepper
• Salt and pepper to taste
• 3 cups chicken breast, cooked
• 1/2 cup celery, diced
• 1/2 cup green pepper, diced
• 3 cups tomato, diced

Combine yogurt with lemon juice, garlic, cayenne, salt and pepper. Gently fold in chicken and vegetables, except tomatoes. Chill for 30 minutes. Just before serving, fold in tomatoes and enjoy.

NUTRIENTS PER SERVING:
Calories: 220, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 90 g, Sodium: 160 mg, Total Carbohydrates: 8 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 35 g, Iron: 2 mg

Ultimate Turkey Burgers

From Natalia Muntean-Oxygen Magazine

Ready in 40 minutes • Makes 6 servings

“I love these burgers with a salad or quinoa,” Natalia says. “You can also chop one up and put it into a whole wheat wrap with fresh veggies and greens.”

1 lb ground turkey
3 egg whites
1 bell pepper, chopped
1 clove garlic, minced
1 tsp dried Italian herbs
Black pepper, to taste
Crushed red pepper, to taste
1 tsp fresh cilantro
Olive oil cooking spray

1. Preheat oven to 375°F.

2. Mix ground turkey, egg whites, chopped bell pepper and garlic.

3. Add herbs, black pepper, crushed red pepper and cilantro, and mix again.

4. Divide the mix into eight equally sized burgers. Place them on a baking sheet sprayed with cooking spray and bake for 20 to 30 minutes.

NUTRIENTS PER SERVING:
Calories: 90, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 35 mg, Sodium: 75 mg, Total Carbohydrates: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 19 g, Iron: 0 mg

Apple Walnut Oatmeal

From Theeatcleandiet.com

• ½ cup / 120 ml uncooked oats
• 1 medium apple, chopped
• 1 tsp / 5 ml cinnamon
• 1-2 Tbsp / 15 – 30 ml water
• 1 Tbsp / 15 ml chopped walnuts

Preparation

1. Prepare your oatmeal according to package instructions.
2. Place chopped apple in a bowl. Add cinnamon and lightly toss to coat.
3. Add the 1-2 Tbsp of water along with the chopped apple to a saucepan on medium heat.
4. Cook until the apple is softened.
5. Mix oatmeal, softened apple and walnuts in a bowl.
6. Serve and enjoy Calories: 299
   Calories from Fat: 74.7
   Total Fat: 8.3 g
   Saturated Fat: 1 g
   Total Carbs: 27.9 g
   Fiber: 10.1 g
   Protein: 6.7 g
   Sodium: 0 mg
   Cholesterol: 0 mg

Energy Bars

From: Mo Talbot

* 2 scoops vanilla protein powder
* 1 1/2 cups old-fashioned Quaker Oats
* 1/4 cup 100% Liquid Egg Whites
* 1 whole egg
* 3/4 cup Dried Mixed Fruit
* 10 Whole Almonds, chopped
* 1 tsp Cinnamon
* 1 tsp Vanilla Extract
* 1/8 tsp Salt
* 1 1/4 cups light Soy Milk
* 1/4 cup Special K
* 1 T. ground flax
* 1 tbsp Sweetened Flaked Coconut

Directions:

Chop almonds. Mix all dry ingredients in one bowl. Mix all wet ingredients in a separate bowl.

Pour wet ingredients into dry ingredients and mix.

Line 9" x 9" pan with parchment paper. Pour mix into pan. Bake at 350 for 40 minutes.

Nutrition:

Calories 155
Total Fat 3.02g
Cholesterol 28.33mg
Sodium 107.49mg
Carbohydrate 22.36g
Fiber 2.55g
Sugars 8.12g
Protein 8.65g

Chicken and Zucchini skewers with almond sauce

From: Mo Talbot

Makes 6 servings (serving size: 2 skewers and 2 1/2 tablespoons salsa)

Ingredients:

Salsa:

* 1 cup chopped fresh parsley
* 2 tablespoons chopped almonds, toasted
* 2 tablespoons chopped fresh chives
* 3 tablespoons capers, chopped
* 1/2 teaspoon grated lemon rind
* 3 tablespoons fresh lemon juice
* 1 tablespoon extra virgin olive oil
* 1/2 teaspoon chopped fresh thyme
* 1/2 teaspoon chopped fresh oregano
* 1/4 teaspoon kosher salt or Mrs. Dash
* 1/8 teaspoon freshly ground black pepper
* 1 garlic clove, minced

Skewers:

* 1 1/2 pounds skinless, boneless chicken breasts, cut into 1-inch pieces
* 6 small zucchini, cut into 1-inch slices (about 1 1/4 pounds)
* Cooking spray
* 1/4 teaspoon kosher salt or Mrs. Dash
* 1/8 teaspoon freshly ground black pepper

Directions:

1. Soak 12 (10-inch) wooden skewers in water 30 minutes to prevent burning.

2. Prepare grill to medium-high heat.

3. To prepare salsa, combine first 12 ingredients; set aside.

4. To prepare skewers, thread chicken and zucchini alternately onto each of 12 (10-inch) skewers. Coat skewers with cooking spray; sprinkle evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place on grill rack; grill 6 minutes or until done, turning once. Serve with salsa.

Nutrition:

Calories: 187
Fat: 5.5g
Protein: 28.7g
Carbohydrate: 6.3g
Fiber: 2.2g
Sodium: 376mg

Easy Protein Bars

From: Mo Talbot

8 Scoops Whey (any flavor you prefer)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding
2 Cups Skim Milk

Directions:

Mix all ingredients together in a bowl and spread in the bottom of a pan. Place in the fridge overnight and cut into 8 individual squares the next morning.

Black Bean Brownies

From Mo Talbot

Makes 16

*This recipe's nutrition breakdown is based on REAL sugar and WHOLE eggs. Once you substitute both, it will be an even healthier treat!

Ingredients:

* 1 (15.5 ounce) can black beans, rinsed and drained
* 3 eggs or EGG SUBSTITUTE
* 3 tablespoons vegetable oil
* 1/4 cup cocoa powder
* 1 pinch salt
* 1 teaspoon vanilla extract
* 3/4 cup white sugar or SUGAR SUBSTITUTE
* 1 teaspoon instant coffee (optional)
* 1/2 cup milk chocolate chips (optional)

Directions:

1. Preheat oven to 350 degrees F. Lightly grease an 8x8 square baking dish.

2. Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, sugar, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.

3. Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.

Nutrition:

* Fat: 5.3g
* Sodium: 144mg
* Total Carbs: 18.1g
* Dietary Fiber: 2.6g
* Protein: 3.3g

Chimichury Chicken Marinade

From Jen-Fit

Makes 6 servings (for 6 chicken breasts)

Ingredients:

* 2 cups packed fresh Italian parsley leaves
* 1 cup packed fresh cilantro
* 1 cup packed fresh oregano leaves
* 1 bunch green onions
* 4 cloves garlic, minced
* 1 small hot pepper (optional)
* Salt and freshly ground black pepper to taste
* 1/2 cup olive oil
* 1/2 cup red wine vinegar
* 1 tablespoon thickener
* Water to thin sauce if necessary

Directions:

Makes approximately 2 1/2 cups.

Place herbs in the bowl of a food processor.

Cut green onions into 1/2 inch slices and add to processor. Add pepper and seasonings.

Pulse processor contents until coarsely chopped. Add the olive oil and vinegar. Stop and scrape down the sides.

Add thickener (ie cornstarch) and continue to mix.

If the sauce is too thick add a little water.

Nutrition:

Calories: 34
Fat: 0.4g
Carbs: 8g
Fiber: 3g
Protein: 0.7g

Blueberry Balsamic BBQ Sauce

From Jen-Fit

One of the best tips I learned early on is to make my food ahead of time. Right now I have 6 breasts in the fridge ready on a moments notice for any meal. However, sometimes it gets bland. Recipes like this one help add a little flavor! I'm making this one again tonight for my chicken.

Makes 1 1/2 cups (each serving 1/4 cup)

Ingredients:

2 c fresh or frozen blueberries
1/4 c balsamic vinegar (what would we do without it?)
3 T sugar or sugar substitute
3 T ketchup (this is where the fat free ketchup is going to come in handy, and tonight I'll be trying it)
1/2 t garlic powder
1/4 t salt

Directions:

Place all ingredients in a saucepan and bring to a boil. Reduce heat and simmer for around 15 minutes or at least until the sauce thickens. Remove from heat and allow to cool. Place the now cooled mixture in a blender and process until entirely smooth.

Spoon on chicken or other meat!

Nutrition:

Calories: 67
Fat: 0.2g
Carbs: 16.9g
Protein: 0.5g
Sodium: 194mg

BBQ Chicken Pizza

From Jen-Fit

This is what I made for my hubby and son the other night. I used REAL cheddar for them (I'm too selfish to share my own nonfat cheese), so just imagine this pizza with LESS cheese and the nonfat version. Everything else is doable.

Ingredients:

1 store bought whole wheat pizza crush (Mama Mary's is what I used - found in the vegie aisle and comes in a 2-pack)
1 lb. cooked chicken
1/2 c. barbecue sauce (I used PEBBLE CREEK'S SUGAR FREE barbecue sauce)
1/2 c. grilled onions
1/2 c. corn
1/2 - 1 c. shredded nonfat cheddar cheese
1/2 c. tomato chutney (can find this canned in some stores or make your own; I'll post a recipe for that too)

Directions:

Heat oven to 425. Bake crust on pan for around 3 minutes. Remove from oven and spread chutney over the crust - allowing a 1/2" border around edges.

Toss cooked and diced chicken with barbecue sauce. Spread on crust til evenly distributed.

Slice onions into small pieces and grill in pan along with some cooking spray until fragrant. Add to pizza. Finish by adding corn and sprinkling entire pizza with cheese.

Bake again for 7-10 minutes (or until cheese melts).

Notes:

This also would have been really good fresh tomatoes, sliced avocado, black beans, green onions, peppers, you name it. Since I had one picky YOUNGER eater that night, I needed to keep it fairly simple.

Tomato Chutney

From Jen-Fit

This is the homemade tomato chutney I made the other night with the pizza. I had enough leftover that I'll be using it again this week.

Makes 1 1/2 cups (each serving 2 T)

Ingredients:

2 t olive oil
1 T fresh minced ginger (I can usually find bottled fresh ginger in the produce section)
3 minced garlic cloves (I find this the same way in the produce section)
5 c chopped tomato
2 T sugar (I used substitute)
1 t ground cumin
1/2 t salt
1/4 t ground turmeric

Directions:

Heat oil in a pan over medium high heat. Add ginger and garlic and saute for a minute. Add tomato and remaining ingredients and cook to a boil. Cover pan and let simmer for around 5 minutes, stirring occasionally. Uncover and let simmer some more for another15 minutes or until mixture thickens.

Nutrition:

Calories: 32
Fat: 1g
Carbs: 6g
Protein: 0.8g
Sodium: 104mg

Lower Fat Peanut Butter Cookies

From Jen-Fit

Makes 36 cookies

Ingredients:

1/2 cup sugar substitute
1/2 c Splenda brown sugar blend
1 large egg
1 cup natural peanut butter (ie NATURALLY MORE Peanut Butter - with Omega-3 and Flax Seed)
1 tsp. baking soda

Directions:

Preheat oven to 325. Spray a large baking sheet with Pam or similar non-stick spray.

Mix all ingredients together in a large mixing bowl. Mixture will be crumbly. Roll cookie dough into 36- 1 inch balls (approximate size).

Spray a large baking sheet with Pam. Place cookie balls on the baking pan. Press down lightly to flatten balls. Use a fork to make criss/cross lines if desired.

Nutrition:

Calories: 59.3
Total Fat: 2.6 g
Sodium: 65.8 mg
Total Carbs: 5.7 g
Dietary Fiber: 0.0 g
Protein: 2.1 g

Strawberry Bruschetta

From Jen-Fit

Makes 4 servings

Ingredients:

* 4 thick slices bread (ie High Protein P28 Bread works GREAT because its so dense)
*4 tablespoons brown sugar Splenda blend
* 1 teaspoon grated lemon zest
* 2 teaspoons lemon juice
* 3 cups sliced or diced hulled strawberries
* 4 tablespoons nonfat cream cheese

Directions:

Toast bread in a toaster.

Heat a large skillet over high heat. Add sugar, lemon zest and lemon juice and cook, stirring, until the sugar melts and the mixture begins to bubble, 30 seconds to 1 minute. Add strawberries and stir until juices begin to exude and the berries are heated through, 30 seconds to 1 minute more.


Spread 1 tablespoon warmed cream cheese on each piece of toast. Top with the warm berries.

Nutrition:

Calories 275
Total Fat 2.15g
Sodium 443.63mg
Total Carbohydrate 36.67g
Dietary Fiber 4.25g
Sugars 18.75g
Protein 21.96g