Recipe Thread!!

[jenscats5]

**Another of Giada's recipes...... I think this would be good as more of a main dish - so portion out the salad dressing if you choose to make it. Otherwise - use a reduced fat bottled salad dressing such as Newman's Own LF Sesame Ginger -- great taste for not a lot of calories.

Italian Chicken Salad in Lettuce Cups
10 cups coarsely shredded cooked chicken (from about 3 purchased roasted whole chickens)
2 cups roasted red and yellow bell peppers, drained, patted dry, and coarsely chopped
1 1/4 cups paper-thin slices red onion
3/4 cup chopped fresh Italian parsley leaves
3/4 cup slivered almonds, toasted
1/2 cup drained capers
1 1/2 cups (about) Red Wine Vinaigrette, recipe follows
Salt and freshly ground black pepper
24 butter lettuce leaves (from about 3 large heads)
1 (4-ounce) piece Parmesan, shaved with vegetable peeler

Toss the chicken, bell peppers, onion, parsley, almonds, and capers in a large bowl with enough vinaigrette to moisten. Season the chicken salad with salt and pepper, to taste.
Arrange 1 large lettuce cup and 1 small lettuce cup on each plate, overlapping slightly. Spoon the chicken salad into the lettuce cups. Drizzle more vinaigrette over the salads. Sprinkle with the Parmesan and serve.
Do-Ahead Tip: The chicken salad can be prepared 4 hours ahead and refrigerated. Just before serving, spoon the salad into the lettuce cups.

Red Wine Vinaigrette:

1/2 cup red wine vinegar
1/4 cup lemon juice
2 teaspoons honey
2 teaspoons salt
Freshly ground black pepper
1 cup olive oil

Combine the vinegar, lemon juice, honey, salt, and pepper in a blender. With the machine running, gradually add the oil and blend until emulsified.
Yield: 1 3/4 cups

 

[jenscats5]

Sweet Potato Muffins

½ C 100% Bran Flakes (least amount of carbs you can find)
½ C Soy Flour
6 scoops whey protein powder (100g)
4 C Cooked sweet potatoes (mashed)
2 egg whites
1 ½ TSP. Baking Powder
2 TBSP. Natural Peanut Butter (e.g. Crazy Richards)
2 TBSP. Flaxseed Meal
¼ - 1/3 C Splenda
½ TSP. Cinnamon
1/8 TSP. Nutmeg


Directions:

Preheat oven to 375 degrees.

Sweet potatoes can be cooked in a variety of ways, (pressure cooked, baked, boiled, etc.). Pressure cooking or boiling works best for this recipe and saves time. Peel and boil for approx. 30 minutes or peel and pressure cook according to your pressure cooker’s directions, (approx. 8-10 minutes on high pressure).

Grind bran flakes in food processor or blender….or can be ground by hand using a plastic bag and food mallet. In large bowl, combine all ingredients and mix well on low speed using either stand mixer or hand mixer. Approximately 3 minutes. Mixture should be wet but still hold together. Spray muffin pans well with butter-flavored cooking spray, then scoop muffin mixture into pan, leaving about ½” at the top of each muffin cup. Smooth out muffin tops with a small spatula or spoon. Bake muffins at 375 for about 20 minutes if using a 12-cup muffin pan, or about 29 minutes if using a 6-cup muffin pan. Times will vary depending on oven and pan used. Muffins should be firm and lightly crusted on top when done. These muffins are moist and need to be kept refrigerated to stay well. Batch will make approx. 10 muffins if using a 6-cup muffin pan.


Nutritional values (based on using 6-cup muffin pan …approx.)

Per muffin: 220 cals., 20g protein, 20g carbs, 5g fat

 

[jenscats5]

Got this recipe from a fellow competitor:

Chocolate Oatmeal Protein Cookies

1/4 C. Oats
1/2 Scoop Peanut Butter Chocolate Protein Powder (I use PVL Whey Gourmet)
1 Tablespoon Cocoa Powder
2 Tablespoons chopped nuts
1/4 cup Chocolate Soy Milk
2.5 Tablespoons Splenda
1 Teaspoon Vanilla Flavoring

Mix all dry ingredients together and slowly stir in soy milk. Mix well and drop spoonfuls onto wax paper. Place in freezer until hard. Peel cookies off of wax paper and eat immediately. They will melt quick! In chocolate emergency situations, I have been known to eat this straight from the bowl without freezing. This recipe has saved me more than once from eating chocolate candy or cookies.

You can omit the nuts and save a lot of calories and fat...but will lose some flavor.

Entire recipe has: 290 calories, 18.75 protein, 27.75 carbs, 12 fat, 3.5 fiber (based on the brand of products that I used of course.)

 

[vachelle72]

Turkey Italian Sausage w/ Bulgar Wheat
(6) Ralphs Turkey Italian Sausage
(1) 10oz Can Rotel Mex. Festival "Diced Tomatoes w/ Lime & Cilantro"
(2) 15oz Can Buena Comida Pinto Beans
(1) Cup Dry Trader Joe's Organic Whole Grain Bulgar Wheat
(2) Tsp Chicken Bouillion w/ Tomato Flavor

The above ingredients were chosen for their calorie/nutrient content and can be substituted to fit your tastes.

Cooking instructions:

Following the direction on the box for the Bulgar Wheat , adding the 2Tsp of bouillion

Slice the sausage in 1/2 pieces , and sautee in a non-stick pan with cooking spray.

After Bulgar Wheat is cooked , add it to the pan with the sausage along with remaining ingredients , stirring on low heat for about 3 minutes , turn heat off and cover pan , letting it stand 5-10 minutes , and serve.

Yeilds 8-9 Cups
Serving 1 Cup : Cals 215 , Fat 4.9, Protein 16 , Carbs 28 , Fiber 4.4

Hope you enjoy it , it was very yummy ,and even passed the "family" test

 

[jenscats5]

Turkey Italian Sausage w/ Bulgar Wheat
(6) Ralphs Turkey Italian Sausage
(1) 10oz Can Rotel Mex. Festival "Diced Tomatoes w/ Lime & Cilantro"
(2) 15oz Can Buena Comida Pinto Beans
(1) Cup Dry Trader Joe's Organic Whole Grain Bulgar Wheat
(2) Tsp Chicken Bouillion w/ Tomato Flavor

The above ingredients were chosen for their calorie/nutrient content and can be substituted to fit your tastes.

Cooking instructions:

Following the direction on the box for the Bulgar Wheat , adding the 2Tsp of bouillion

Slice the sausage in 1/2 pieces , and sautee in a non-stick pan with cooking spray.

After Bulgar Wheat is cooked , add it to the pan with the sausage along with remaining ingredients , stirring on low heat for about 3 minutes , turn heat off and cover pan , letting it stand 5-10 minutes , and serve.

Yeilds 8-9 Cups
Serving 1 Cup : Cals 215 , Fat 4.9, Protein 16 , Carbs 28 , Fiber 4.4

Hope you enjoy it , it was very yummy ,and even passed the "family" test

To make it healthier - take the sausase out of the casing before cooking. Let the sausage thaw & squeeze it out - casing isn't necessary to the dish & adds extra fat & calories.

Sounds good!!

 

[strawberry2]

Anyone have any recipes for Halloween? My work is having a little party with snacks and such.... I don't want to be tempted by all of the goodies...so I'll need to make some of my own "healthier" ones. Any ideas? Thanks!

 

[jenscats5]

Anyone have any recipes for Halloween? My work is having a little party with snacks and such.... I don't want to be tempted by all of the goodies...so I'll need to make some of my own "healthier" ones. Any ideas? Thanks!

Like what?? A main dish, something sweet, savory, appetizer, etc etc etc???

 

[strawberry2]

Probably something sweet and/or something of an appetizer. Thanks!

Like what?? A main dish, something sweet, savory, appetizer, etc etc etc???

 

[jenscats5]

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

Strawberry - Try this cake but use a White Cake Mix and bake according to the package but use Egg Substitute for the whole eggs & applesauce for the oil. Then use a Dark Red Jello - ie "blood." Frost with FF Cool Whip and maybe decorate like a graveyard or just call it a Ghost Cake? Or top it with Gummi Worms & chocolate jimmies for "dirt."

For appetizers - a veggie tray is always nice or a healthy bean dip with baked chips or even baked chips + salsa??

 

[strawberry2]

Thanks Jenscats!!