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