Recipe Thread!!

[jenscats5]

Thanks Jenscats!!

If you need or want more ideas let me know.......

 

[jenscats5]

Glacier Peaks Granola

**Made this yesterday - it's very good!! I left the honey in as I felt 1/3 cup honey over 7 servings wasn't bad, but I suppose you could use Splenda or just double the applesauce.

3 cups regular oats
2 cups sweetened puffed-wheat cereal
1/2 cup wheat bran
1/2 cup applesauce (I used unsweetened and a single serve pack)
1/3 cup honey (spray the cup with cooking spray so the honey will come out easier)
1 tblsp. vegetable oil (I used grapeseed)
1/2 tsp. cinnamon
1/4 tsp. ground ginger (I omitted this)
1/2 cup chopped dried apricots*
1/2 cup dried cranberries*
*Instead of the apricots/cranberries - I used 1 package (8 oz.) Trader Joe's Dried Golden Berry Combo (Golden Raisins, cranberries, cherries, blueberries)

Preheat oven to 375

Combine the 1st 4 ingredients in a large bowl. Combine applesauce, honey, oil, cinnamon and ginger in a small saucepan and cook over medium heat 2 minutes or until honey is melted, stirring occasionally. Pour applesauce mixture over oat mixture, stirring to coat. Place mixture in a jelly-roll pan and bake at 375 for 20 minutes. Gently sitr granola, and bake an additional 15 minutes or until dry. **I did not need to bake it this long in my oven & had to stir it around a lot as the edges kept getting too dark. So watch it!

Cool; stir in dried fruit. Store in airtight container. Yield: 7 cups (serving = 1/2 cup)

 

[strawberry2]

Hey Jen!
Thanks again for helping me with a recipe for Halloween! I made your recipe (the Strawberry version)...it was a hit at the work Halloween party!

I wished I could've found the Sweet N Low sugar-free / low-fat white cake mix...to make it even less sinful...

Originally Posted by jenscats5
Orange "Poke" Cake

(let's keep the comments G rated s

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

 

[jenscats5]

Got this recipe in my daily Hungry Girl Email!! Sounds YUMMY!!

**I think it'd be just as tasty without the ice cream or maybe substitute with FF Vanilla Cool whip!!


HG's Ooey Gooey Cinnalicious Caramel Pumpkin Pudding

(1 dessert = 157 calories, 4g fat, 157mg sodium, 28g carbs, 1g fiber, 19g sugar, 3g protein - 3 WW points)

This recipe is a new HG fave. It's like a cross between a muffin and soft baked pudding...a perfect fall treat!

Ingredients:
1 box Betty Crocker Cinnamon Streusel Muffin Mix
1 15 oz. can pumpkin
1 cup water
1/4 cup Dreyer's/Edy's Grand Light Caramel Delight Ice Cream

Directions:
Preheat oven to 425 degrees. Spray muffin tins with non-stick cooking spray. Combine cake mix, pumpkin and water, and mix ingredients together for a minute or two. It will be slightly lumpy. Spoon mixture into muffin pan. There will be enough batter for 20 "pudding" rounds. Top each with a spoonful of streudel topping from box, and bake for approximately 30 minutes. Let tin cool for 5-10 minutes before removing the "cakes." Serve warm with a small scoop (1/4 cup) of Caramel Delight Grand Light ice cream.

 

[jenscats5]

An EXCELLENT snack!! Almost like Ice Cream!!

**I know someone else suggested this, but I can't remember who - so I can't claim credit on this.

1 container Fage Total 0% Authentic Greek Yogurt
Stir in: 1/4 cup frozen (no sugar added) blueberries (or other fruit)
1 packet Splenda
1/4 cup crunchy cereal (Grape Nuts, Kashi, etc)

YUM!!!

**Now this yogurt is very thick, almost like cream cheese and not sweet - so I think it'd be great as a spread on bagels or crackers, or even as a sandwich spread.

Try mixing in:
Fresh minced herbs (basil, oregano, chives, etc)
Minced garlic
Chopped sun dried tomatoes (NOT packed in oil)
Chopped roasted red peppers
Various spices (hot peppers, black pepper, etc)
Sunflower kernels (shelled)
Pesto
Salsa + shredded cheese

*OR* spread a small amount of FF refried beans on a plate & top with the yogurt then salsa then shredded cheese. I've seen this dip in stores premade, but this would be healthier. Mix hot sauce into the refried beans for a spicy kick!! Or make your own homemade bean dip if you can't find the FF refrieds in the can.

 

[jenscats5]

More suggestions for using the Greek Yogurt........The sandwich idea sounds Delish!!

I make it with cinnamon,flax meal, and either strawberries or blueberries. Yummy!

Also..I use it as a sour cream replacement. I put 2 tbs of the greek yogurt on a whole wheat pita, 3 oz of ground turkey with salsa mixed in, and add a slice of Trader Joes Jalepeno Yogurt cheese on top.

 

[buffalogal]

Just to get us in the mood for winter and the holidays, I found a great recipe in Oct. issue of Oxygen. Made it last night and it was wonderful - just a little bit of a sweet kick to it but not overbearing.

Pumpkin Tomato Chili

1 tsp olive oil
2 lb extra-lean ground turkey breast
1 large onion, diced
1 red pepper, diced
2 cans Bush's Best dark red kidney beans, rinsed and drained
5 1/2 c no-sodium tomato juice
2 14.5 oz cans no-salt peeled and diced tomatoes, with juice
1.25 c canned pumpkin puree
2 tbsp sugar-free maple syrup
1.5 tbsp pumpkin pie spice
1 tbsp chili powder
1/4 tsp nutmeg

Add olive oil to large pot and cook turkey breast on high heat until brown.
Stir in onion and red pepper and cook about 5 min.
Stir in beans, tomato juice, diced tomatoes, pumpkin puree and maple syrup.
Season with pumpkin pie spice, chili powder and nutmeg.
Simmer for 1 hour, serve

Makes 18 servings:

Cal: 128
Fat: 1 g
Chol: 20 mg
Carbs: 13 g
Fiber: 3 g
Protein: 15 g

 

[strawberry2]

Anyone have a good fruit salad recipe (something other than throwing some fruit in a bowl -- perhaps something with a glaze or creamy, but at least semi-healthy)...? I have my work Thanksgiving thing on Wednesday. Thanks!

 

[skittles]

Anyone have a good fruit salad recipe (something other than throwing some fruit in a bowl -- perhaps something with a glaze or creamy, but at least semi-healthy)...? I have my work Thanksgiving thing on Wednesday. Thanks!

Could you make a fruit triffle?

You could use SF/FF vanilla or banana pudding, angel food cake & fresh fruit (berries are really good).

This is best if made the night before.

 

[jenscats5]

Everything Roasted Nuts

1 cup variety of raw nuts (ie Pecans, Cashews, Almonds)
2 tblsp. butter
1 tblsp. hot sauce (more or less to taste)
1 tblsp. Grill Seasoning (ie McCormick Salt Free Steak Seasoning or Mrs Dash Steak)
1 - 1 1/2 tsp. ground cumin
1-2 cups whole roasted almonds &/or peanuts
1 tsp. poppy seeds (optional)
1 tsp. sesame seeds (optional)

Preheat oven to 400 degrees F. Place raw nuts on a cookie sheet and roast 7-10 minutes. Melt butter in a small skillet with hot sauce, grill seasoning & cumin. Remove from heat.

Remove toasted nuts from oven & drizzle with butter & spices. Add roasted nuts & seeds, if desired and toss to combine. Transfer to a serving dish.

**While with nuts you always need to watch serving sizes due to calories - these spicy nuts are quite tasty & would be good to take to a party.

 

[Roonytunes]

I have never posted on this thread before, because anything beyond the microwave or George Foreman, is usually too complicated for me

However, I found this cool link to a whole bunch of oatmeal recipes that sound yummy:

http://www.mrbreakfast.com/recipe_collection.asp?subcategory

 

[strawberry2]

I've been craving a quiche for some reason! However, all of the "normal" recipes have bisquick and all that cruddy un-healthy stuff in it. I wonder if there is a healthier version...?

 

[wlmcrae]

I've been craving a quiche for some reason! However, all of the "normal" recipes have bisquick and all that cruddy un-healthy stuff in it. I wonder if there is a healthier version...?

Hi Strawberry,

The real issue is not the filling of a quiche so much as the crust. Try these recipes for a reasonable quiche.
*****
From 'Diet for a Small Planet' by Frances Lappe Moore

Sesame-Whole Wheat Pat-In Pie Crust

1 c. whole-wheat flour
1/4 c. olive oil
1/4 c. sesame seeds
2 T. water (if needed)

Mix together and pat into 9-inch pie plate. Bake in a pre-heated 350°F oven for 10 minutes before filling. (Grind sesame seeds if possible - you'll release alot more nutrition.)
*****
Wendy's Quiche-On-The-Run

Fill your pie shell with whatever veggies and meat you want.
ie. broccoli, cauliflower, tomato, shredded potato, chicken, zuchini, onion, green pepper, mushrooms or whatever you've got in the fridge.

Put some cheese on the top, about 1/2 cup. Whatever you want - cottage, Parmesan, ricotta or hard cheese (grated, of course)

Mix together:

2 lightly beaten eggs (or 1/2 c. egg whites)
1 c. milk (low fat or soy)

Pour over filling. Liquid should come to edge of crust and mostly cover veggies - make more (using same ratio) if you need to add more liquid.

Bake at 350°F for 1 hour or until knife inserted in center comes out clean.

Voila - healthy quiche!

 

[strawberry2]

Thank you VERY much for your help, wlmcrae!!

 

[cezza30]

There's a restaurant that my boyfriend and I go to sometimes that has the yummiest fishcakes in the world. I wanted to try and make a healthier version of them, minus all the breadcrumbs . . . .

Anyone got any ideas as to how I can bind it all together without using breadcrumbs?

 

[jenscats5]

There's a restaurant that my boyfriend and I go to sometimes that has the yummiest fishcakes in the world. I wanted to try and make a healthier version of them, minus all the breadcrumbs . . . .

Anyone got any ideas as to how I can bind it all together without using breadcrumbs?

You can use: oatmeal pulsed in a food processor until fine, whole wheat breadcrumbs, whole wheat crackers pulsed until fine, fine or extra fine wheat bran.

You will need some type of "binder" to hold it together or they will fall apart during cooking.

 

[cezza30]

You can use: oatmeal pulsed in a food processor until fine, whole wheat breadcrumbs, whole wheat crackers pulsed until fine, fine or extra fine wheat bran.

You will need some type of "binder" to hold it together or they will fall apart during cooking.

Forgive me if I'm being a dumbo

Is there any way of making it sticky enough so that it'll stay together when cooking without the breadcrumbs on the outside, kind of in the way burgers do??

I know fish is a completely different texture to mincemeat so it may not be possible. Using wholewheat breadcrumbs would be an improvement on the ones we've had before when eating out anyway.

Thank you for your help x

 

[jenscats5]

Forgive me if I'm being a dumbo

Is there any way of making it sticky enough so that it'll stay together when cooking without the breadcrumbs on the outside, kind of in the way burgers do??

I know fish is a completely different texture to mincemeat so it may not be possible. Using wholewheat breadcrumbs would be an improvement on the ones we've had before when eating out anyway.

Thank you for your help x

With fish & crab - not really....it's not as dense as burger meat - which you can usually bind together with just a binder such as egg..... Fish/crab is usually too delicate to be able to hold together without some type of a binder such as the breadcrumbs.

Now you *could* try to just use eggwhite to hold them together, form into a cake shape and bake OR just bake it in a dish imperial style.....

 

[nycgirl]

Forgive me if I'm being a dumbo

Is there any way of making it sticky enough so that it'll stay together when cooking without the breadcrumbs on the outside, kind of in the way burgers do??
I know fish is a completely different texture to mincemeat so it may not be possible. Using wholewheat breadcrumbs would be an improvement on the ones we've had before when eating out anyway.

Thank you for your help x

I grind up my flax seeds as fine as possible and mix them with seasonings and dried herbs (faux breadcrumbs). That's another option.

Or you can grind up almonds.

 

[*Bunny*]

I never have anything to add, but brown rice suggestions here... http://www.elitefitness.com/forum/showthread.php?p=5870816#post5870816

 

[cezza30]

With fish & crab - not really....it's not as dense as burger meat - which you can usually bind together with just a binder such as egg..... Fish/crab is usually too delicate to be able to hold together without some type of a binder such as the breadcrumbs.

Now you *could* try to just use eggwhite to hold them together, form into a cake shape and bake OR just bake it in a dish imperial style.....

Thank you jen and nycgirl for your suggestions, I did mean to have tried making these by now and was going to thank you with the results of making them! I will make them soon

I did however make chicken with feta cheese and it was delicious so I thought I'd share it!

Take a chicken breast and cut slits into the top of it (about 0.5 - 1 inch deep). Slice some feta cheese (you don't need much at all) and stuff it into the slits in the chicken, then put it into the oven and cook until the chicken's done. I think for a whole chicken breast I only used about 20g of feta.

The cheese melts a bit and goes quite crispy on top, which tastes very very very yummy!

Anyway, just thought I'd share!

 

[Aries13]

PROTEIN RICH SPICY TUNA:

1/4 cup olive oil(can substitute with 4TBS olive oil and use cooking spray)
1/2 teaspoon salt OR Mrs. Dash....I like it with the Basil & garlic Mrs. Dash
1/2 teaspoon cayenne pepper
1/4 cup lemon juice
2 garlic cloves, minced
1 shallot, minced
1/2 teaspoon cumin powder
1/4 cup chopped fresh cilantro
2 pounds tuna fillet

In a small mixing bowl, combine olive oil, salt, cayenne, lemon juice,shallot, cumin and cilantro. Place tuna in glass or ceramic dish. Pour marinade over tuna and marinate 1 hour in refrigerator, turning once. Brush grill with vegetable oil and heat to medium. Grill fish 4 to 5 minutes on each side. Garnish with cilantro sprigs and lemon wedges.

4 Servings

 

[Aries13]

Avocado Mandarin Salad

1 package (9-10 ounces) mixed salad greens
1 can (15 ounces) mandarin oranges, well drained
1 package (6 ounces) cooked and sliced chicken
2 thin slices red onion, quartered
1/4 cup pecans/almonds, toasted
1/2 cup prepared light Italian or balsamic vinaigrette dressing(I use sugar free/calorie free italian dressing)
2 ripe avocados, seeded, peeled, and cut into chunks

In large salad bowl, combine salad greens, mandarin oranges, chicken, onion, and pecans or almonds. In small bowl combine dressing and 1/2 cup avocado cubes. Mash and blend into dressing. To salad add remaining avocado cubes and dressing. Toss and serve.

Makes 4 servings

Calories 360
Fat 21 GMS
Cholesterol 35
Sodium 510
Protein 18

 

[Aries13]

Heart Healthy Caribbean Black Beans and Rice

2 teaspoons olive oil
1/2 cup red onion, finely chopped
1/2 cup orange juice(carb control-low sugar)
1/4 cup lime juice
1/4 tablespoon chopped fresh cilantro
1/2 teaspoon ground red pepper, (cayenne)
1 red bell pepper, finely chopped (1 cup)
1 papaya, peeled, seeded and diced
2 cloves garlic, finely chopped
4 cups black beans, cooked, rinsed and drained
5 cups hot cooked rice
Heat oil in 10-inch skillet over medium heat. Add all ingredients except
beans, rice, papaya and cilantro.

Cook about 5 minutes, stirring occasionally, until bell pepper and red onions are crisp-tender. Add papaya and cilantro. Cook 1 minute. Stir in beans. Cook about 5 minutes or until hot. Serve with rice. Makes 4 servings.

Calories 647 ,162 cals/serving
Fat 4 g
Carbs. 30 g
Fiber 15 g
Protein 15 g

 

[Aries13]

Tilapia Fish Burgers:

Ingredients:
1 1/2 pounds of fresh Tilapia, minced (almost any other fish like tuna, salmon, snapper will do just as well)
1/2 cup dry breadcrumbs(can OMITT)
1/4 cup finely chopped green chives
1/4 cup finely chopped radish
1 1/2 finely grated ginger root (check the end of the recipe for a tip on how to easily grate garlic root)
2 tbs chopped fresh cilantro
1 tsp sesame oil
2 tbs sunflower seeds
1 tbs lite soy sauce
1 tbs flax seed oil
1/2 tsp ground cumin
1/4 tsp salt
1/4 teaspoon black pepper
1 egg, beaten
Directions:
In a bowl, thoroughly mix minced tilapia, breadcrumbs, chives, radish, ginger, cilantro, sesame oil, sunflower seeds, soy sauce, fish sauce, cumin, salt, black pepper and egg. Cover and refrigerate for 30 minutes
Form into patties (this recipe makes 6) and then cook them as you would any other burger, either on the bbq or under the broiler. Being fish they will cook faster than a regular hamburger so put them in later or move them to an upper rack once they are done.
Enjoy!
Tip on grating ginger root - freeze the ginger root whole. Take it out of the freezer just before you grate it and it will grate with ease. You don't even need to peel it.

Salmon Spread Delight

Ingredients

8 oz (226 g) Fat-free/reduced fat cream cheese, softened
3 oz (85 g) Smoked salmon
2 Tbsp (30 ml) Flax Seed Oil
2 tsp (10 ml) Horseradish, grated or prepared
1-2 tsp (5-10 ml) Lemon juice, fresh
1-2 tsp (5-10 ml) Honey
1 1/2 Tbsp (22 ml) Fresh dill weed, chopped (or 1 1/2 tsp Dried)
1/8 tsp (1 ml) Tabasco sauce
1-2 Tbsp (15-30 ml) Milk for adjusting consistency
Sea salt and Fresh ground pepper to taste
Directions:

Place all ingredients except milk in a food processor or blender. Process until salmon is coarsely pureed, scraping down the bowl as necessary. If serving immediately, adjust consistency and seasoning by mixing in milk a little at a time. To serve later, do not add milk; just cover tightly and refrigerate. Let warm slightly, adjust consistency and seasoning before serving.

 

[ironbabe]

Healthy fish n chips:


Here's what you need for the "fried" fish:

2 cups oat flour (made from dry oats put in blender)
3/4 cup wheat flour
3 egg whites
1 egg
cajun seasoning
1/4 cup skim milk
garlic powder
onion powder
salt (not much unless you wanna bloat)
pepper
tilipia


Mix the dry seasonings well and put in flat brownie type pan or wide but not deep bowl. Put the eggs and milk on a plate and mix 'em up well. You won't need to use all the flour or eggs, but you need to mix that amount to make sure you can easily coat the fish.

Dip the fish in the egg, and dip them in the dry ingredients. Put them in a frying pan (on medium high heat) with just enough olive oil to keep them from sticking (The spray olive oil works well for portion control). Cook them until they flake easily.
and for the chips:

Potatoes
olive oil

Slice the potatoes long ways, then slice off wedge shaped pieces. Cook them on med high heat (one layer at a time) in just enough olive oil to keep them from sticking.



Sorry I can't be too specific about times and amounts, I cook from the heart and rarely ever measure. I hope you guys enjoy this, my family is still talking about the meal and how it didn't taste "healthy"

 

[scorpiogirl]

Canned Chicken, Broccoli, Mushroom Casserole

2 Large Cans Chicken Breast
1 Whole Onion - Chopped
2-3 Cups Broccoli Flowerettes
1-2 Cups Fresh Baby Bella Mushrooms - Sliced
1 Cup Cooked Brown Rice
2 TBSP Parmesan Cheese
3/4 Cup Shreaded Cheese (any kind)
1 Cup Sour Cream
1 TBSP Olive Oil
Butter Flavor Cooking Spray


Chop a whole onion, cook in skillet with olive oil & butter spray until translucent. Add broccoli flowerettes and cook on medium heat covered for about 5 min.

Add sliced mushrooms, cans of chicken breast (drained), Rice, parm cheese,
sour cream & any kind of shreaded cheese. Mix it all up (in the skillet) and cook for about 15-20 min until all veggies are tender. You could also bake it, but why? Just more dirty dishes!

 

[jenscats5]

Canned Chicken, Broccoli, Mushroom Casserole

2 Large Cans Chicken Breast
1 Whole Onion - Chopped
2-3 Cups Broccoli Flowerettes
1-2 Cups Fresh Baby Bella Mushrooms - Sliced
2 TBSP Parmesan Cheese
3/4 Cup Shreaded Cheese (any kind)
1 Cup Sour Cream
1 TBSP Olive Oil
Butter Flavor Cooking Spray


Chop a whole onion, cook in skillet with 1 TBSP olive oil & butter spray until translucent. Add 2-3 cups broccoli flowerettes and cook on medium heat covered for about 5 min.

Add 1-2 cups sliced mushrooms, 2 cans chicken breast (drained), 2 TBSP parm cheese, 1 cup sour cream & any kind of shreaded cheese. Mix it all up (in the skillet) and cook for about 15-20 min until all veggies are tender. You could also bake it, but why? Just more dirty dishes!

Is it supposed to be almost like a stroganoff?? Hmmmm - for a healthier version I would suggest using reduced fat cheese, cut the amount of sour cream in half, use light sour cream & use some veggie broth to make it less thick....

If you choose to bake it - use the Parm. cheese as a topping....

 

[jenscats5]

Got this in my Hungry Girl email & it sounds YUMMY!!

HERE COMES THE FUDGE
There's only one way to put this. WE ROCK. Our super-chocolately Frozen Fudge Chip Freeze is phenomenal, not only because it has less than a third the calories and a quarter of the fat of Starbucks' Double Chocolate Chip Blended Frappuccino Creme, but because it actually tastes BETTER, too. We're not even gonna waste time blabbing about it. Here's the recipe. Try it out for yourself.

Ingredients:
1 packet fat free or diet hot chocolate mix, dissolved in 4 oz warm water
1 Tbsp sugar free chocolate syrup
2 oz. light vanilla soy milk
3 Splenda packets
1 Tbsp of mini chocolate chips
7-8 ice cubes
Fat Free Reddi-Wip

Directions:
Place dissolved cocoa, chocolate syrup, Splenda, chips, soy milk and ice in a blender. Blend on high speed for 30-45 seconds. Pour into an attractive cup and top with a little Fat Free Reddi-Wip. Enjoy!


Serving Size: 12oz.
Calories: 135 calories
Fat: 4.5g
Sodium: 235mg
Carbs: 20g
Fiber: 2.25g
Sugars: 14g
Protein: 3.5g

*3 Points

 

[getnfit06]

Got this off of the prescription receipt the other day at the store.

Roasted pork tenderloin with apples and sweet potatoes

1 tsp salt
1/2 tsp cinnamon
1/2 tsp. ground cardamom
1/4 tsp pepper
3 1/2 c. sweet potato, peeled and cubed(1 in.)
4 tsp olive oil (divided)
2 (3/4 lb ea.) granny smith apples, each peeled and cut into 4 wedges

Directions: Preheat oven to 500. Coat a 15x10 jelly roll pan with cooking spray. Set aside. In a small bowl, combine salt, cinnamon, cardamom, and pepper. Set aside. In a small bowl, combine sweet potato, 1 tsp of the spice mixture, and 3 tsp oil-toss well. Set aside. Trim fat from pork and rub remaining spice mixture over pork. Drizzle remaining 1 tsp oil over pork. In a single layer in pan, arrange sweet potatoes. Bake 10 min. Add apples and pork and bake 10 min. Turn sweetpotato, apples and pork and bake 10 more min. Turn once more and bake 10 more min.
If anyone sees any needed improvements, feel free. I thought it looked pretty healthy. It says it's an allergy-free recipe, milk free, egg free, wheat free, peanut free, soy free, and nut free.

 

[jenscats5]

Another Hungry Girl recipe:

Upper Ques!
This simple recipe lets you make low cal quesadillas that could be easily mistaken for the fat-filled real thing. Need we say more? Go try it out!

Ingredients:
1 La Tortilla Factory Low Carb, Low Fat Whole Wheat Tortilla (small size)
1/4 cup shredded fat free cheddar cheese (or ff mozzarella, ff american, ff jack)
2 oz. chicken breast, grilled and sliced
1 Tbsp. green onion, diced
1 Tbsp. salsa
1 tsp. light sour cream

Directions:
In a pan lightly spritzed with nonstick cooking spray, set down your tortilla. Spread the cheese, chicken and green onion evenly on top. Let set (cheese will just be beginning to melt), then fold over. Cook on medium heat for a minute or so, flipping quesadilla halfway in between. Slide your quesadilla onto a plate and serve with the salsa and sour cream. Enjoy!


Nutritional Info:

Calories: 155
Fat: 4g
Sodium: 680mg
Carbs: 15.5g
Sugars: 1g
Fiber: 8.5g
Protein: 22.5g

*3 Points!!

 

[jenscats5]

Hungry Girl's Strawberry Cloud

Ingredients:
2/3 cup frozen strawberries (just plain- NOT in syrup!)
5 oz. light vanilla soy milk
2 tsp. Fat Free French Vanilla Coffee-mate powder (dissolved in an oz of warm water)
1 oz. Sugar Free Torani Strawberry Syrup
3 Splenda packets
3 large ice cubes
Fat Free Reddi-Wip

Place all of the ingredients in blender, except for the whipped cream. Blend on high speed for 30-45 seconds. Pour, and top with Fat Free Reddi-Wip. Strawberrylicious!

Serving Size: 12 oz.
Calories: 135
Fat: 1g
Sodium: 82mg
Carbs: 28g
Fiber: 2.5g
Sugar: 21g
Protein: 4g

 

[WoNderWoMan25]

Ingredients for Corned Beef and Cabbage Strudel
From weightwatchers.com

POINTS® Value | 5
Servings | 4
Preparation Time | 25 min
Cooking Time | 38 min
Level of Difficulty | Difficult


4 cup cabbage, all varieties, shredded
1 medium garlic clove(s), peeled and minced
1/2 cup canned chicken broth
2 cup frozen potatoes o'brien, thawed (potato, onion and red pepper)
1/2 tsp table salt
1/4 tsp black pepper
1/4 tsp dried thyme
1/2 tsp caraway seeds
1 piece bay leaf
2 Tbsp lemon zest
1/2 pound corned beef brisket, cooked and diced
4 sheet whole-wheat phyllo dough
1/2 cup mustard


Instructions

Heat a 10-inch nonstick skillet over medium heat. Add cabbage, garlic and broth. Sauté until cabbage is limp, stirring frequently, about 3 minutes.


Stir in potatoes O’Brien, salt, pepper, thyme, caraway seed and bay leaf. Cook until potatoes are hot, about 5 minutes. Stir in lemon zest and corned beef. Remove bay leaf. Remove from heat and cool mixture while preparing phyllo dough.


Line a baking sheet with parchment paper. Place one sheet phyllo dough, long-side facing you, on paper. Spray with cooking spray. Add second sheet of dough. Spray with cooking spray. Repeat twice more.


Preheat oven to 350°F.


Spoon corned beef filling across width of dough, starting 4 inches from bottom of dough. Mound filling into a 4-inch wide strip. Lift up bottom 4 inches of dough to cover filling. Using parchment paper as a guide, gently roll up phyllo dough. Place seam-side down on paper-lined cookie sheet. Ends of dough don't have to be tucked in. Spray strudel with cooking spray.


Bake until phyllo is browned, 30 minutes. Let sit 5 minutes. Cut into 4 slices and serve each with 2 tablespoons mustard.

 

[jenscats5]

The original version:

got lots of miscellaneous stuff in the refrig

well try my "kitchen sink" salad

all the amounts can vary according to what is in refrig
no need to cook anything else

here's the one i just had

1/2 chicken breast, grilled and chopped
1 hard boiled egg, chopped
2 green olives, chopped (left over from martini party)
2 green onions, chopped
1 tablespoon sunflower seed
1 stalk celery chopped
1 tiny piece red onion, chopped
1 equally tiny piece red pepper, chopped
2 pieces miscellaneous cheese, diced (again left over from martini party)
1 wayward piece lo sodium no sugar added ham (don't ask)
1 teaspoon Dijon
2 tablespoon mayonnaise
mix altogether and enjoy


the variations are mind boggling

My version from this evening's dinner:

Got "rid" of some stuff in my fridge tonite!! Obi saves the day!!

4 oz. leftover grilled chicken breast
about 1 oz. red bell pepper
some chopped radish
little bit of chopped red onion
1/2 leftover plum tomato, seeded & chopped
6 chopped stalks of leftover grilled asparagus
2 chopped canned artichoke hearts
1/4 cup crumbled FF Feta cheese
about 2 cups chopped romaine lettuce
Fresh ground black pepper
1 tblsp. Spicy Brown Mustard
2 tblsp. FF mayo
Drizzle Apple Cider Vinegar

Combine all ingredients together & YUM!!

 

[T-Cake]

If there is ONE thing I can bring to Elite it's FOOD and cooking. I'm good at that!

Thought I'd share a southwestern marinade I just tried last week on salmon. Fabulous and really easy; you can pretty much use it on any protein and it'll be 'delish'.

1 1/2 cups fresh cilantro leaves
1 Tablespoon fresh lime juice
1/2 teaspoon ground cumin
1/4 teaspoon salt
Dash hot red pepper sauce
1/4 cup water

For every 1/2 to 3/4 lb of protein, the amount of marinade above will suffice. (Good for at least 2 protein servings; up it if you need more.)

Puree the ingredients in a food processor or blender. Then toss it and the protein (salmon, chicken, etc.) in a ziploc storage bag. Coat the protein and then let it marinade for a minimum of an hour (overnight is fine too -- I marinated mine the night before and made it for dinner when I came home the next day).

When ready to eat, cook the protein in an oven at 400 degrees for 5 to 6 minutes on each side in a glass baking dish.

(For a whole meal, I roasted some red and orange bell peppers (1/2 pepper of each) in the glass dish for 20 minutes in the oven and then put the 2 salmon fillets right on top and cooked it on in one dish. Really great as leftovers for lunch the next day too at work!)

Super good and really easy -- just the way I like it.

 

[PawWax]

1 1/2 cups fresh cilantro leaves
1 Tablespoon fresh lime juice
1/2 teaspoon ground cumin
1/4 teaspoon salt
Dash hot red pepper sauce
1/4 cup water

OOH! T-Cake! That one I could actually do!

 

[T-Cake]

OOH! T-Cake! That one I could actually do!

Let me know how ya' like it.

 

[jenscats5]

Tonite's Kitchen Sink Salad:

Dressing:
2 tblsp. FF Ranch Dressing
Apple Cider Vinegar
Black Pepper
Hot Sauce
1 tsp. mustard

Mix together & toss with salad.

Salad:
2 Cups Shredded Romaine Lettuce
1 cup spring mix
4 oz. chopped, grilled chicken
1 slice turkey bacon, cooked & chopped into bits
1 Part Skim Mozzarella Cheese Stick, chopped
2 chopped artichoke hearts
1-2 ounces of each, chopped: Cucumber, carrot, bell pepper, radish
1/2 plum tomato, chopped
1-2 tblsp. hulled sunflower seeds and/or pumpkin seeds

Mix all ingredients together & toss with dressing.....Enjoy!!

 

[que_66]

I rcvd this in my email from the Splenda website. I don't cook much in the way of sweets but this sounded pretty good. I also don't have a light in my oven.


Meringue Bites with Strawberries and Cream

A perfect pick-up dessert for your next party

Makes: 40 (1 1/2-inch) meringues
Preparation Time: 15 minutes
Cook Time: 1 hour 15 minutes
Standing Time: 8 hours or overnight

4 egg whites
1/4 teaspoon cream of tarter
1 teaspoon vanilla extract
2/3 cup SPLENDA® Sugar Blend for Baking
1 cup light sour cream or reduced-fat whipped topping
40 strawberries
Optional Garnish: fresh mint leaves

--PREHEAT oven to 250° F.
--Line baking sheets with parchment paper.
--BEAT egg whites, cream of tarter and vanilla at high speed with an electric mixer until foamy.
--ADD SPLENDA® Sugar Blend for Baking, 1 tablespoon at a time, beating until stiff peaks form and SPLENDA® Sugar Blend for Baking dissolves.
--SPOON heaping tablespoonfuls of mixture onto baking sheets.
--BAKE 1 hour and 15 minutes(if meringues begin to brown, reduce oven temperature to 225° F); turn oven off.
--Let meringues stand in closed oven with the light on for 8 hours or overnight. Store in an airtight container.
--TOP each meringue just before serving with 1 scant teaspoon of sour cream and a strawberry. Garnish, if desired.

Nutrition Information per serving

Serving Size 1 meringue
Calories 25
Calories from Fat 5
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 10mg
Total Carbohydrates 5g
Dietary Fiber 0g
Sugars 4g
Protein 1g

Exchanges per serving: 1/2 Starch

This recipe, when compared to a traditional recipe, has a 33% reduction in calories, a 40% reduction in carbohydrates and a 45% reduction in sugars!

 

[jenscats5]

Thank you Aries!!

Speaking of WW tortillas.... this recipe is awesome!!!

JUst cut/break tortillas into ~2in pieces. Toss in a bowl, spray with cooking spray,sprinkle cinnamon and splenda/brown sugar(optional) over them and coat evenly... more cooking spray. Line them in a pan (sprayed w. cooking spray)... bake at 350 deg. F until crispy(15-20min). Tastes soooo good!!!!

*this recipe is usually done with olive oil.... but I like the low fat recipe better

** Great dip for these is ff cottage cheese mixed with ff cream cheese ... add cool whip, splenda, fresh fuit.... mix well and refrigerate for a couple of hours.... Enjoy!!!

 

[jenscats5]

Another yummy-sounding recipe from Hungry Girl:

HG's Cookie-rific Ice Cream Freeze

Ingredients:
1/4 cup Dreyer's Slow Churned Light, Vanilla
5oz. 8th Continent Light Vanilla Soy Milk
1/2 pack of 100 Calorie Packs Oreo Thin Crisps
2 Splenda packets
1 cup of ice
1 tsp. Coffee-Mate Fat Free French Vanilla Non-Dairy Creamer powder (dissolved in a small amount of warm water)

Directions:
Place all ingredients in blender. Blend on high for 45-60 seconds. Pour and enjoy. Mmmmmm!

Serving Size: 1 shake
Calories: 158
Fat: 4g
Sodium: 234mg
Carbs: 24g
Fiber: 0.5g
Sugar: 15g
Protein: 6.5g

 

[T-Cake]

Another yummy-sounding recipe from Hungry Girl:

HG's Cookie-rific Ice Cream Freeze

Ingredients:
1/4 cup Dreyer's Slow Churned Light, Vanilla
5oz. 8th Continent Light Vanilla Soy Milk
1/2 pack of 100 Calorie Packs Oreo Thin Crisps
2 Splenda packets
1 cup of ice
1 tsp. Coffee-Mate Fat Free French Vanilla Non-Dairy Creamer powder (dissolved in a small amount of warm water)

Directions:
Place all ingredients in blender. Blend on high for 45-60 seconds. Pour and enjoy. Mmmmmm!

Serving Size: 1 shake
Calories: 158
Fat: 4g
Sodium: 234mg
Carbs: 24g
Fiber: 0.5g
Sugar: 15g
Protein: 6.5g

This recipe + My sweet tooth = T R O U B L E

But YUM!!! Must... lay off... the... ice... cr-...ea-... m... *pries self away from freezer*

 

[FlyBrownChick]

Turkey Chili

1 tbs chili powder
2 tbs mexican oregeno
1 medium red onion, chopped
1 large green bell pepper, chopped
2 serrano peppers, chopped
4 cloves garlic, chopped
1 lb extra lean turkey
1 4oz can tomato sauce
handful of cilantro, chopped
salt and pepper, to taste

Coat nonstick skillet with spray and toast chili powder and oregeno until fragrant. Add onion, bell pepper, serrano peppers, and garlic, season with salt and pepper, and saute until soft. Add in turkey, season, and brown completely. After turkey has cooked, add in tomato sauce and simmer on low for ~30 minutes. Add in cilantro and stir though. Season to taste, if necessary. Makes four servings.

Totals for entire recipe:

source grams cals %total
Total: 497
Fat: 5 44 9%
Sat: 0 1 0%
Poly: 0 4 1%
Mono: 0 1 0%
Carbs: 41 132 27%
Fiber: 8 0 0%
Protein: 76 305 63%
Alcohol: 0 0 0%

 

[FlyBrownChick]

Peanut Butter Cookies

1 cup peanut butter
1 tsp cinnamon
1 egg white
1 cup splenda
1 tsp baking soda

Mix well and chill in refridgerator. Once chilled, roll into balls using 2 tsp of batter per cookie and press into small rounds. Bake at 350 for 8 minutes. Let rest on cookie sheet until cool. This makes a lot of cookies, but I haven't made them in a while so I am not exactly sure of the yield.

3 cookies = 2 tbs peanut butter

Nutrition per 3 cookies:
Total cals: 190
Fat: 16 147 75%
Sat: 3 30 15%
Poly: 4 40 20%
Mono: 8 70 36%
Carbs: 6 17 9%
Fiber: 2 0 0%
Protein: 8 32 16%
Alcohol: 0 0 0%

 

[FlyBrownChick]

Peanut Dressing

--------------------------------------------------------------------------------

This is good on lots of foods, but I usually put it over broiled tuna with a salad of steamed bok choy, peppers, and mushrooms

1 tb brown rice vinegar
2 tsp peanut butter
1 tb soy sauce
1 clove garlic, chopped
1 tsp ginger, grated
pepper to taste

Mix all together. Taste for seasoning and reseason as appropriate. It will be a little thick, but will thin once it get warm.

Nutrients for entire recipe:

Total: 49
Fat: 3 25 48%
Sat: 1 5 10%
Poly: 1 7 13%
Mono: 1 12 22%
Carbs: 4 16 30%
Fiber: 1 0 0%
Protein: 3 11 22%
Alcohol: 0 0 0%
__________________

 

[FlyBrownChick]

Turkey and Eggplant Lasagne

1 lb eggplant

1.25 lbs 99% lean ground turkey
1 tbs fennel seed
1 tbs red pepper flake
.5 cup onion, chopped
.5 cup bell pepper, chopped
4 cloves garlic, chopped
1 cup canned chopped tomatoes
1 tbs chopped fresh oregeno
1 tbs chopped fresh basil

5 oz fat free mozarella, shredded
.5 cup fat free ricotta
1 egg white
1 tbs chopped parsley

salt and pepper to taste

Preheat oven to 350 degrees. Peel and thinly slice eggplant. Arrange in one layer on baking sheet and bake until tender. Meanwhile, sautee garlic, onion, bell pepper, red pepper flake, and fennel in nonstick skillet coated with cooking spray until soft. Season with salt and pepper. Add turkey and brown until cooked through. Season with salt and pepper. Add chopped tomato and a bit of water and simmer for ~20 minutes. Add basil and oregeno, stir through and season with salt and pepper to taste.

Mix egg white with ricotta and parsley.

Assemble by spreading .25 cup sauce in bottom of baking pan. Add a single layer of eggplant, followed by a layer of sauce, ricotta and egg mixture, and finally a layer of cheese. Layer casserole until all ingredients are used or baking dish is full. Cover and bake on 350 for ~60 minutes. Remove cover and bake until cheese is melted and slightly golden.

Allow to cool before serving. Makes 5 servings.

Per serving:

Calories: 179
Fat: 1 g
Carbohydrates: 15 g
Fiber 4 g
Protein: 29 g
__________________

 

[FlyBrownChick]

Peanut Butter Struesel topped Banana Bread

Any binging on this is the sole responsibility the ingestor. I cannot be held responsible for inhaling of this bread.

BREAD
3/4 cup fat free plain yogurt
1 cup fat free cottage cheese
splenda or stevia to taste
4 large egg whites
2 cups oat bran
1 cup oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 large bananas, mashed
1/2 teaspoon vanilla extract

STREUSEL TOPPING

1/2 cup oats
3 tablespoons creamy natural peanut butter
stevia or splenda to taste

Method

Preheat oven to 350F, and spray 2 8x4 inch loaf pans with nonstick cooking spray.
Make bread batter by beating yogurt and cottage cheese cheese at medium speed with electric mixer until creamy.
Add splenda/stevia and eggs, beating until just blended.
Combine oats, oat bran, baking powder, and baking soda in another bowl. Gradually add this to yogurt/cottage cheese mixture, stirring just until blended.
Stir in bananas and vanilla. Pour batter into pans.
Make streusel by combining the oats, stevia/splenda, and peanut butter in a small bowl. Cut in the peanut butter with a pastry blender or fork until the mixture is well combined and crumbly.
Sprinkle the mixture over the batter, and bake for 1 hour, or until toothpick inserted in center comes out clean. If necessary, shield the top with foil for last 15 minutes to prevent browning.
Cool bread in pans for 10 minutes, remove from pan, and allow to cool on a wire rack for another 30 minutes


For one loaf
Total: 886
Fat: 23.5
Carbs: 151
Fiber: 25
Protein: 60

 

[scorpiogirl]

Guess who's making Peanut Butter Cookies this week?!?!? lol

Chicken w/Creamy Mushroom Sauce

3-4 Skinless Boneless Chicken Breasts
1 Package Baby Bella Mushrooms - left whole if small, halved if large
1 Sweet Yellow Onion - coarsely chopped
1 TBSP Olive Oil
3 TSP Garlic Powder (more or less to taste)
Cooking Spray
1 TBSP Butter Buds
1/4 Cup White Wine
1/8 Cup Soy Flour

Cook chicken in pan on stovetop medium heat, using cooking spray, Olive Oil and garlic. Add chopped onion and mushrooms. Remove chicken after veggies are half cooked down. Add wine & Butter Buds (and I added a little more garlic here) until sauce is smooth. Move all veggies to one side of the pan and tilt pan so all liquids run to the other side. Add flour to the liquid and mix well. Once sauce is smooth, mix back in with the mushrooms and onion. Add chicken back to mixture, smothering it in sauce, and let sit on stovetop low heat for 20-30 min. to blend flavors.

I haven't had a chance to get the nutritional info. for this together yet. I just threw it together last night and it was so good, I thought I'd share.

 

[jenscats5]

Guess who's making Peanut Butter Cookies this week?!?!? lol

Chicken w/Creamy Mushroom Sauce

3-4 Skinless Boneless Chicken Breasts
1 Package Baby Bella Mushrooms - left whole if small, halved if large
1 Sweet Yellow Onion - coarsely chopped
1 TBSP Olive Oil
3 TSP Garlic Powder (more or less to taste)
Cooking Spray
1 TBSP Butter Buds
1/4 Cup White Wine
1/8 Cup Soy Flour

Cook chicken in pan on stovetop medium heat, using cooking spray, Olive Oil and garlic. Add chopped onion and mushrooms. Remove chicken after veggies are half cooked down. Add wine & Butter Buds (and I added a little more garlic here) until sauce is smooth. Move all veggies to one side of the pan and tilt pan so all liquids run to the other side. Add flour to the liquid and mix well. Once sauce is smooth, mix back in with the mushrooms and onion. Add chicken back to mixture, smothering it in sauce, and let sit on stovetop low heat for 20-30 min. to blend flavors.

I haven't had a chance to get the nutritional info. for this together yet. I just threw it together last night and it was so good, I thought I'd share.

WOW!! That sounds REALLY good!!

Oh and I want some PB cookies!!

 

[sbt2082]

SWEET POTATO CROUTONS

well this is a quick and easy one, not really a recipe but an idea really. i tend to have a grilled chicken salad a lot for lunch or some spinach leaves with tuna and i found a good way to add some flavor and get your sweet potato in is:

1) Dice up small sweet potato into little cubes
2) Drizzle with olive oil or pam spray
3) Sprinkle a little cinnamon (also splenda if desired)
4) Bake for about 30 min at 400

And most importantly... throw on top of you salad and enjoy!

 

[scorpiogirl]

WOW!! That sounds REALLY good!!

Oh and I want some PB cookies!!

It was hard not to eat the WHOLE pan at once. I was STUFFED though! lol

PB cookies......

 

[Gymgurl]

SWEET POTATO CROUTONS

well this is a quick and easy one, not really a recipe but an idea really. i tend to have a grilled chicken salad a lot for lunch or some spinach leaves with tuna and i found a good way to add some flavor and get your sweet potato in is:

1) Dice up small sweet potato into little cubes
2) Drizzle with olive oil or pam spray
3) Sprinkle a little cinnamon (also splenda if desired)
4) Bake for about 30 min at 400

And most importantly... throw on top of you salad and enjoy!

Thanks for the idea

 

[scorpiogirl]

Thanks for the idea

That DOES sound yummy! Gonna' try that one too!

 

[FlyBrownChick]

Salad nicoise

3-4 cups mixed field greens
3 oz french green beans
3 oz tuna
1 hardboiled egg, yolk removed
1 small new potato
.5 small tomato
1 clove garlic, finely chopped
1 tsp olive oil
1 tbs balsamic vinegar
1 tsp dried basil
salt and pepper

Cook new potato in boiling water until fork tender. Meanwhile, cook green beans in salted boiling water until tender crisp. Shock in ice water once cooked. Season tuna with salt, pepper, and dried basil. Bake or grill to desire doneness.

Chop egg white and potato. Cut tomato into wedges. Arrange greens on plate or in bowl. Top with green beans, tomato, potato, and tuna.

Mix olive oil, vinegar, and garlic well. Salt and pepper to taste. Either pour on salad or serve on side with salad.

 

[scorpiogirl]

Chicken w/Creamy Mushroom Sauce

3-4 Skinless Boneless Chicken Breasts
1 Package Baby Bella Mushrooms - left whole if small, halved if large
1 Sweet Yellow Onion - coarsely chopped
1 TBSP Olive Oil
3 TSP Garlic Powder (more or less to taste)
Cooking Spray
1 TBSP Butter Buds
1/4 Cup White Wine
1/8 Cup Soy Flour

Cook chicken in pan on stovetop medium heat, using cooking spray, Olive Oil and garlic. Add chopped onion and mushrooms. Remove chicken after veggies are half cooked down. Add wine & Butter Buds (and I added a little more garlic here) until sauce is smooth. Move all veggies to one side of the pan and tilt pan so all liquids run to the other side. Add flour to the liquid and mix well. Once sauce is smooth, mix back in with the mushrooms and onion. Add chicken back to mixture, smothering it in sauce, and let sit on stovetop low heat for 20-30 min. to blend flavors.

UPDATE..............

Makes 2 Servings. Per Serving:

Calories: 410
Fat: 8.5
carb: 19.5
Protein: 53.5

 

[guindilla]

Wow, this thread is incredible. So many great recipes. Thanks to everyone!!

I was wondering if anyone could post a healthy and easy recipe for coconut cream pie, banana cream pie, tiramisu and carrot cake. If anyone knows any it would be awesome!!

Thanks so much!!

 

[jenscats5]

Wow, this thread is incredible. So many great recipes. Thanks to everyone!!

I was wondering if anyone could post a healthy and easy recipe for coconut cream pie, banana cream pie, tiramisu and carrot cake. If anyone knows any it would be awesome!!

Thanks so much!!

I went to www.foodtv.com & checked out the Calorie Commando show - Juan Carlos Cruz is a chef who lost a lot of weight via The Biggest Loser type of show.....he redoes recipes also....so the following are his:

Tiramisu

8 ounces mascarpone cheese
1 cup non-fat ricotta cheese
1 3/8 ounces sugar-free vanilla instant pudding mix (1 package)
2 tablespoons sugar substitute (recommended: Splenda)
8 ounces frozen fat-free whipped topping, thawed
1/2 cup coffee-flavored liqueur
1 cup espresso
6 ounces lady fingers
1 tablespoon cocoa powder, for dusting

In a food processor, blend cheeses, pudding mix, and sugar substitute until smooth. Gently fold the thawed whipped topping into the cheese mixture. In a separate shallow bowl, combine the coffee-flavored liqueur and espresso. Dip half of the ladyfingers into the espresso mixture until moistened and then line them up along the bottom of a trifle bowl.
Gently spoon half of the cheese mixture over the layer of ladyfingers. Dip the remaining ladyfingers in the espresso mixture until moistened and then line them up on the top of the cheese mixture. Gently spoon the remaining cheese mixture on top of the ladyfingers. Lightly dust the top with cocoa powder and refrigerate for at least 8 hours before serving.

Nutritional Analysis per serving: Calories 350, Fat 15 grams, Saturated Fat 1 gram, Carbohydrates 36 grams, Fiber 0 grams


Banana Cream Pie

1 cup low-fat chocolate wafer cookie crumbs (from about 3 cups cookies)
1 tablespoon brown sugar
1 teaspoon instant espresso powder, dissolved in 1 tablespoon water
1 teaspoon canola oil
2 bananas, sliced
2 tablespoons banana liqueur
1 cup prepared marshmallow cream
7 ounces non-fat whipped topping, thawed
1/4 cup semisweet chocolate shavings

Make cookie crumbs by processing chocolate cookies in a food processor until they yield a fine crumb. Add brown sugar, espresso, and oil and pulse until blended. Press mixture into the bottom and sides of a 9-inch pie pan and set aside.
Peel and thinly slice the bananas. Toss banana slices with the banana liqueur and set aside. In a large bowl, stir the marshmallow cream and whipped topping together. Fold in the banana-liqueur mixture. Spread topping over crust and smooth. Garnish with chocolate shavings, if desired. Refrigerate until chilled, at least 30 minutes.

Nutritional Analysis per serving: Calories 200, Fat 4 grams Saturated Fat 1 gram, Carbohydrates 39 grams Fiber 1 gram

Rice Pudding (this one's for me!!)

2 cups cooked white rice (can be left-over rice)
2 cups 1 percent milk
1 stick cinnamon
1/2 cup egg substitute
3/4 cup sugar substitute (recommended: Splenda)
1 teaspoon ground cinnamon, plus additional for garnish
1/2 cup raisins

In a large saucepan, stir together rice and milk. Add cinnamon stick and bring to a low simmer over medium-low heat, whisking to keep from sticking. Add egg substitute and cook until just heated through (do not let eggs cook). Whisk in the sugar substitute and continue cooking over medium-low heat until mixture is thickened, about 10 minutes. Remove pan from the heat and remove the cinnamon stick. Add ground cinnamon and stir in raisins. Ladle rice pudding into 6 custard glasses or serving cups. Sprinkle the top with a pinch of ground cinnamon, if desired. Serve warm or refrigerate until chilled and serve cold.

Nutritional Analysis per serving: Calories 146, Fat 1 gram Saturated Fat 1 gram, Carbohydrates 28 grams Fiber 1 gram

 

[guindilla]

Wow, that was fast. Thanks so much. They look awesome.

Can the mascarpone be found easily in any supermarket? is there any other cheese that could be used instead?

Also, how about the marshmallow cream? Where can you buy that?

If any one knows please let me know.

Thanks so much

Regards

 

[jenscats5]

Found this one from Kraft Foods:

Easy Coconut Cream Pie

2 cups cold milk

2 pkg. (4-serving size each) JELL-O Vanilla Flavor Instant Pudding & Pie Filling

1 cup BAKER'S ANGEL FLAKE Coconut, divided

2 cups thawed COOL WHIP Whipped Topping, divided

1 HONEY MAID Graham Pie Crust (6 oz.)


POUR milk into large bowl. Add dry pudding mixes and 3/4 cup of the coconut. Beat with wire whisk 2 minutes. Gently stir in 1 cup of the whipped topping. Pour into crust.

REFRIGERATE 4 hours or until set.

SPREAD pie with remaining 1 cup whipped topping. Toast remaining 1/4 cup coconut, if desired. Sprinkle over pie. Store leftover pie in refrigerator.



KRAFT KITCHENS TIPS


Healthy Living: Trim 4 grams of fat per serving by preparing with fat free milk, COOL WHIP LITE Whipped Topping (or fat free) and a reduced fat graham crust.

My note: Use SF/FF pudding mix.....and I don't know if this would work or not - you could use 1 cup of FF milk + 1 cup of Light Coconut Milk....might add more of a richer, cocnutty flavor.....

 

[guindilla]

I found this low fat coconut cream pie recipe:

Ingredients:
1 large package instant coconut cream pudding mix
2 3/4 cups skim milk
1 (9") reduced fat graham cracker pie crust

Directions:
In medium bowl, combine pudding mix and milk; mix until smooth. Pour into pie crust.
Chill for 1 hour.
Calories......228.....Fat.....3 g.....Fiber.....0 g.


The question might be silly but do I have to bake the crust or could I eat it as it comes?

Also, anyone knows if it would be ok to use some protein powder to the mix to add some protein to this recipe?

Thanks

 

[jenscats5]

I found this low fat coconut cream pie recipe:

Ingredients:
1 large package instant coconut cream pudding mix
2 3/4 cups skim milk
1 (9") reduced fat graham cracker pie crust

Directions:
In medium bowl, combine pudding mix and milk; mix until smooth. Pour into pie crust.
Chill for 1 hour.
Calories......228.....Fat.....3 g.....Fiber.....0 g.


The question might be silly but do I have to bake the crust or could I eat it as it comes?

Also, anyone knows if it would be ok to use some protein powder to the mix to add some protein to this recipe?

Thanks

I think we posted at the same time!!

If you buy a ready made crust then no, you don't have to bake it....and buy the Instant pudding mix so it will "set" properly.....

And I don't see why you couldn't add protein mix to the pie.....I've made pudding before with protein powder in it - so why not??

 

[guindilla]

I think we posted at the same time!!

If you buy a ready made crust then no, you don't have to bake it....and buy the Instant pudding mix so it will "set" properly.....

And I don't see why you couldn't add protein mix to the pie.....I've made pudding before with protein powder in it - so why not??

excellent!!! I am thrilled to try it!!

What protein flavor could go well with it and how muh could work on this recipe?

Thanks so much. You are very cognizant about cooking

 

[jenscats5]

excellent!!! I am thrilled to try it!!

What protein flavor could go well with it and how muh could work on this recipe?

Thanks so much. You are very cognizant about cooking

I would use either Vanilla or Unflavored.....

 

[guindilla]

Got it!!! Thanks a bunch.

It feels that I collected a great deal of recipes.

I am looking for a healthy and easy cinammon roll recipe. I love cinammon rolls but I think it would be hard to find such a recipe for bodybuilders.

If anyone has one and would like to share that would be awesome!!!

regards

 

[jenscats5]

Got it!!! Thanks a bunch.

It feels that I collected a great deal of recipes.

I am looking for a healthy and easy cinammon roll recipe. I love cinammon rolls but I think it would be hard to find such a recipe for bodybuilders.

If anyone has one and would like to share that would be awesome!!!

regards

Pillsbury now makes Cinnamon rolls in the tube in Low fat, Fat Free & Sugar Free versions - all pretty tasty.....what's hard is to not eat ALL of them!!

Also you could spread a Low Carb/WW tortilla with margarine/butter, sprinkle with cinnamon & sugar/Splenda, etc and warm in a toaster oven.....

If you feel like baking.....

Easy Cinnamon Rolls

1 pound loaf of frozen bread dough thawed
2 tablespoons melted low/nonfat margarine
2/3 cup brown sugar
1 teaspoon cinnamon
1/2 cup evaporated skim milk
2/3 cup powdered sugar
1 tablespoon skim milk

Roll out dough on lightly flowered surface, brush with low/nonfat margarine, and sprinkle with brown sugar and cinnamon. Roll and cut into 20 slices. Place rolls in two 8" round cake pans, cover, and let rise for approximately 2 hours. Pour evaporated milk over rolls. Bake at 350 degrees for 25 minutes. Combine powdered sugar and milk and drizzle over warm rolls.

Makes 20 servings
Serving Size: 1 roll

Nutrients per serving:
Calories: 108
Total fat: 3 grams
Saturated fat: trace
Cholesterol: trace
Sodium: 151 mg
Carbohydrate: 20 grams
Protein: 3 grams
Dietary fiber: 1 gram

 

[guindilla]

Wow, that is awesome. It looks so yummy. Thanks a bunch.

Do you know if the 2/3 cup of brown sugar could be substituted for 2/3 cup of splenda? And can the powdered sugar be also substituted for splenda? I have no much idea about these things that's why I ask. I would like to make it as healthy as possible but obviously I want for it to taste good too

Thanks so so much!!

 

[jenscats5]

Wow, that is awesome. It looks so yummy. Thanks a bunch.

Do you know if the 2/3 cup of brown sugar could be substituted for 2/3 cup of splenda? And can the powdered sugar be also substituted for splenda? I have no much idea about these things that's why I ask. I would like to make it as healthy as possible but obviously I want for it to taste good too

Thanks so so much!!

Powdered sugar is NOT a substitute for regular, granulated sugar....Powdered (10X) sugar is used for icings, frostings, etc....

Granulated sugar = Splenda or splenda/sugar
Brown Sugar = Splenda makes a brown sugar blend....

 

[guindilla]

Powdered sugar is NOT a substitute for regular, granulated sugar....Powdered (10X) sugar is used for icings, frostings, etc....

Granulated sugar = Splenda or splenda/sugar
Brown Sugar = Splenda makes a brown sugar blend....

I see what you mean. I just found these possible substitutes for both brown sugar and powdered sugar online http://wheylow.com/products.htm

Would they be a lot more healthy to use from a bodybuilding/fitness point of view or would they not make much of a difference?

Thanks

 

[jenscats5]

I see what you mean. I just found these possible substitutes for both brown sugar and powdered sugar online http://wheylow.com/products.htm

Would they be a lot more healthy to use from a bodybuilding/fitness point of view or would they not make much of a difference?

Thanks

Never had that before....but try it....

 

[guindilla]

Yes, it feels that it might be a good option, more healthy though I wonder if it would be worth spending the extra money!!!

 

[guindilla]

Anyone knows of some deviled eggs recipes?

 

[jenscats5]

Anyone knows of some deviled eggs recipes?

There's one in this thread using tuna - it's YUMMY!!

Edit: Found it!!

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

 

[jenscats5]

Otherwise:

Deviled Eggs

6 hard-cooked large eggs, peeled
(use 3-4 of the yolks, add another one if you need it)
2-3 tablespoons mayonnaise
(Use FF or a combo of FF mayo & FF sour cream for a thicker, richer flavor)
1/8 teaspoon Worcestershire sauce
2 tablespoons minced celery
1 tablespoon minced dill pickle
2 teaspoons chopped fresh flat-leaf parsley
1/8 teaspoon kosher salt
Dash of hot sauce
Paprika

Halve the eggs lengthwise and pop the yolks from the whites. Set the whites aside, rounded side up on a plate. Mix the yolks with the mayonnaise and Worcestershire sauce in a medium bowl until the mixture is smooth and light. Add the celery, pickle, parsley, and season with the salt and hot sauce.
Spoon the yolk mixture back into the whites and sprinkle with paprika. Serve now or cover and refrigerate until ready to serve.

 

[jenscats5]

Saw this chicken dish on "Everyday Italian" and it looked quite good!!

Roman-style Chicken

4 skinless chicken breast halves, with ribs
2 skinless chicken thighs, with bones
1/2 teaspoon salt, plus 1 teaspoon
1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
1/4 cup olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 ounces prosciutto, chopped
2 cloves garlic, chopped
1 (15-ounce) can diced tomatoes
1/2 cup white wine
1 tablespoon fresh thyme leaves
1 teaspoon fresh oregano leaves
1/2 cup chicken stock
2 tablespoons capers
1/4 cup chopped fresh flat-leaf parsley leaves

Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.
Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.

If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.


**To make it healthier, omit the Olive Oil and replace with broth or water....and use all chicken breasts....

 

[jenscats5]

Also saw this on the same show as a topping for a pork roast, however I think it would be great on baked chicken....

8 large garlic cloves
1 tablespoon finely chopped fresh rosemary leaves
1 tablespoon finely chopped fresh thyme leaves
1 tablespoon olive oil

Blend the garlic, rosemary, thyme, and oil in a small food processor, scraping down the sides of the bowl occasionally, until the garlic is minced.

For added flavor, top the chicken with the topping them with prosciutto slices....

 

[jenscats5]

Oh how I love pasta!!

Pasta with Tomato and Peas

Makes 6 servings.

1 pound linguine
3 tablespoons extra-virgin olive oil
3 shallots, chopped
2 garlic cloves, minced
1 carrot, diced
1 teaspoon salt
1 teaspoon freshly ground black pepper
5 tablespoons tomato paste
1/2 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon dried parsley
1 1/2 cups frozen peas, thawed
1/4 cup grated Parmesan
1/4 cup grated Romano


Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain the pasta, reserving 2 cups of the pasta water.
Meanwhile, heat the oil in a large nonstick frying pan over medium heat. Add the shallots, garlic, carrots, salt, and pepper. Cook until tender, about 8 minutes. Add the tomato paste and 1/2 cup of the hot pasta water. Stir to melt the tomato paste and create a sauce, adding more pasta water if necessary. Stir in the oregano, thyme, and parsley. Gently fold in the cooked pasta, peas, and the cheeses, adding more reserved pasta water if necessary. Transfer to a platter and serve immediately.

**I think this would be great with some chicken....

***I also think this is heavy-handed on the cheese....eliminate it or cut down the amount used considerably....

 

[sbt2082]

There's one in this thread using tuna - it's YUMMY!!

Edit: Found it!!

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

Tried this last night and used cottage cheese and the mrs. dash lemon pepper, and they were very good! Thanks for the recipe and idea

 

[jenscats5]

Tried this last night and used cottage cheese and the mrs. dash lemon pepper, and they were very good! Thanks for the recipe and idea

You're welcome!! They make a great afternoon snack....

 

[WoNderWoMan25]

jenscat- yummy! thanks for that. gonna make us some Tuna Stuffed Eggs tonight I think!

I remember a mention of a tuna 'muffin' which was baked in cupcake tins. Anyone remember?

 

[guindilla]

Thanks for all thiose recipes. I already copied them and will be making them soon.

 

[guindilla]

banana rice pudding

I got this recipe from the forum:

You need:

50 g basmati rice (or any other)
30 g vanilla whey protein
1 dcl non fat milk
1/2 banana
liquid sweetner

Cook rice in water with added sweetner. Cool down cooked rice with cold water (the fastest way).
Put milk in blender, add whey and then sliced banana. Mix well.
Add rice and mix few minutes until cream smooth.

Put in a cup and refrigerate.

Instead of rice you can take millet.

Cal: 371
Protein: 32,9 g
Carbs: 56 g
Fat: 2 g


Anyone could tell me how much of the non fat milk should be used? Any guesses?

Thanks

 

[jenscats5]

banana rice pudding

I got this recipe from the forum:

You need:

50 g basmati rice (or any other)
30 g vanilla whey protein
1 dcl non fat milk
1/2 banana
liquid sweetner

Cook rice in water with added sweetner. Cool down cooked rice with cold water (the fastest way).
Put milk in blender, add whey and then sliced banana. Mix well.
Add rice and mix few minutes until cream smooth.

Put in a cup and refrigerate.

Instead of rice you can take millet.

Cal: 371
Protein: 32,9 g
Carbs: 56 g
Fat: 2 g


Anyone could tell me how much of the non fat milk should be used? Any guesses?

Thanks

I don't know metric so I have no clue how much a deciliter is....which I assume what "dcl" is.....

 

[guindilla]

I don't know metric so I have no clue how much a deciliter is....which I assume what "dcl" is.....

Thanks for the answer. Too bad as the recipe looks really good. I wonder how many grms or cups that is!!

 

[jenscats5]

Thanks for the answer. Too bad as the recipe looks really good. I wonder how many grms or cups that is!!

I posted this rice pudding recipe on page 18....has less calories....

Rice Pudding

2 cups cooked white rice (can be left-over rice)
2 cups 1 percent milk
1 stick cinnamon
1/2 cup egg substitute
3/4 cup sugar substitute (recommended: Splenda)
1 teaspoon ground cinnamon, plus additional for garnish
1/2 cup raisins

In a large saucepan, stir together rice and milk. Add cinnamon stick and bring to a low simmer over medium-low heat, whisking to keep from sticking. Add egg substitute and cook until just heated through (do not let eggs cook). Whisk in the sugar substitute and continue cooking over medium-low heat until mixture is thickened, about 10 minutes. Remove pan from the heat and remove the cinnamon stick. Add ground cinnamon and stir in raisins. Ladle rice pudding into 6 custard glasses or serving cups. Sprinkle the top with a pinch of ground cinnamon, if desired. Serve warm or refrigerate until chilled and serve cold.

Nutritional Analysis per serving: Calories 146, Fat 1 gram Saturated Fat 1 gram, Carbohydrates 28 grams Fiber 1 gram

And you could add some bananas into it if you'd like.....and you could use leftover brown rice also....

 

[guindilla]

Sweet chicken pancakes:

Ingredients:

Pancakes:

100 gr oat flour
2 egg whites, beaten
200 ml of skim milk

Filling:

300 gr frozen spinach
4 chicken breasts, diced
2 tsp mustard
1 tsp of honey
2 tsp lemon juice
1 Tbsp raisins

Mix all the ingredients together and let the mix sit for 15 minutes. Divide the mix into 4 and pour into a heated pan. Cook until slightly browned on each side. keep them warm.

Sautee spinach until dry. Remove and set aside.

Cook chicken until browned. Add spinach and remaining ingredients and heat through. Divide the mixture between 4 pancakes and serve.

 

[guindilla]

Jen that rice pudding recipe looks awesome. Do you mean I could add the bananas at the end, on top of the rice or during the cooking?


And the egg substitute could be eggwhites?

Thanks

 

[guindilla]

Bacon and avocado:

1/2 avocado, mashed
100 gr lean bacon, finely sliced
1 cup shredded lettuce
1 large icerberg lettuce leaf

Combine all the ingredients except the lettuces. Line a large lettuce leaf with the mixture and then top with shredded lettuce. Wrap it all up and enjoy!!


If anyone knows any good recipes with bacon and even avocado let us know ( pasta, wraps, quiche...)

 

[jenscats5]

Jen that rice pudding recipe looks awesome. Do you mean I could add the bananas at the end, on top of the rice or during the cooking?


And the egg substitute could be eggwhites?

Thanks

Well you're not fully cooking the rice pudding....you're only heating it, thus the egg subsitute is called for as it's pasteurized and thus there is no risk of food poisoning.....but yes, you could use egg whites.....

And yes - you could add the bananas at the end or on top....I would add them at the end, when served, so they don't turn yucky brown on you....

 

[jenscats5]

Bacon and avocado:

1/2 avocado, mashed
100 gr lean bacon, finely sliced
1 cup shredded lettuce
1 large icerberg lettuce leaf

Combine all the ingredients except the lettuces. Line a large lettuce leaf with the mixture and then top with shredded lettuce. Wrap it all up and enjoy!!


If anyone knows any good recipes with bacon and even avocado let us know ( pasta, wraps, quiche...)

I like using Lean Turkey Bacon as it's only about 35cals per slice so you can add it to a lot of things....scrambled eggs, sammiches, wraps, etc....

I like using mashed avocado as a sandwich spread and I also like it mixed with tuna.....

 

[guindilla]

I just discovered that 1 dcl is 100 ml. 1 cup of milk would give you 240 ml so now it is easy to convert!!!!

 

[guindilla]

Smoked Salmon Canapes

1/4 cup chopped green onions
1/4 tsp. dried whole dill weed
1/8 tsp. ground pepper
1/4 cup lowfat cream cheese, softened
1 tsp. skim milk
16 slices of pumpernickel bread, toasted (1-1/2 in. square)
4-oz package thinly sliced smoked salmon

Combine first five ingredients in a bowl, mixing well.
Spread one teaspoon of cream cheese mixture over each slice of bread. Top with one quarter ounce of salmon.

If anyone knows more smoked salmon recipes share them with us

 

[jenscats5]

Found this in Cooking Light....per usual, I changed a few things....

Spirals with Chicken-Artichoke Sauce

1 (12 ounce) package WW spirals
1 tblsp. Olive Oil
1.5 pounds chicken breast, cut into bite-sized pieces
4 garlic cloves, minced
1/2 cup white wine (or water or broth)
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 (15 ounce) artichoke quarters, rinsed, drained & finely chopped
(make sure you don't get the artichokes packed in oil or you can use frozen)
Freshly grated Parmigiano-Reggiano cheese, to taste
Finely chopped fresh basil, to taste

Cook pasta according to package directions, omitting fat and salt.

Heat oil in a large skillet over medium-high heat. Add chicken to pan, saute 2 minutes or until browned. Add garlic, saute 1 minute. Add wine (or other liquid), salt, pepper & artichokes; simmer 5 minutes or until sauce is thickened and chicken is done. Remove from heat.

Place 1 cup cooked pasta in a bowl/dish & top with chicken and sauce....garnish lightly with cheese and basil. Enjoy!

 

[jenscats5]

Whole Wheat Blend Rotini with Spicy Turkey Sausage and Mustard Greens

1 (14-ounce) can fat-free, less-sodium chicken broth, divided
4 quarts water
1 (13.5-ounce) package uncooked whole wheat blend rotini (corkscrew pasta)
Cooking spray
1 1/2 cups chopped yellow onion (about 1 large)
2 garlic cloves, minced
1 pound hot turkey Italian sausage
8 ounces bagged prewashed cut mustard greens
1/2 cup half-and-half
1/2 cup (2 ounces) grated fresh pecorino Romano cheese
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Place 1/2 cup broth in a small saucepan over medium heat; simmer until reduced to 3 tablespoons (about 6 minutes). Remove from heat.
Combine water and remaining broth in a large Dutch oven. Bring to a boil over high heat; stir in pasta. Cook, uncovered, 10 minutes or until al dente. Drain well; place pasta in a large bowl. Keep warm.

Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add onion; cook 4 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute, stirring constantly. Remove casings from sausage. Add sausage to pan; cook 6 minutes or until browned, stirring to crumble. Stir in greens; cook 2 minutes or until greens wilt. Add reduced broth, half-and-half, and cheese. Cook 4 minutes or until cheese melts and mixture thickens, stirring frequently.

Add sausage mixture to pasta, and sprinkle with salt and freshly ground pepper. Toss well to combine. Serve immediately.

Yield: 8 servings (serving size: 1 1/4 cups pasta mixture)

NUTRITION PER SERVING
CALORIES 328(29% from fat); FAT 10.4g (sat 4.3g,mono 3.4g,poly 2.3g); PROTEIN 20.6g; CHOLESTEROL 61mg; CALCIUM 164mg; SODIUM 635mg; FIBER 5.4g; IRON 3.3mg; CARBOHYDRATE 40.7g

 

[guindilla]

Great recipes!! Thanks Jen.

Mmm. tuna muffins sounds good. Where is that recipe? Anybody?

 

[guindilla]

Breakfast Egg White Pitas

1 cup sliced mushrooms
1/2 cup onion, chopped
1/2 cup sweet red pepper, finely chopped
2 cups Egg Whites
1/2 cup fat-free cottage cheese
1/2 cup (2 ounces) shredded reduced-fat cheddar cheese
2 (6-inch) whole wheat pita breads, cut in half



P R E P A R A T I O N

Coat medium nonstick skillet with cooking spray and place over medium-high heat until hot. Add mushrooms, onion and red pepper and saute for 4-5 minutes or until vegetables are crisp-tender. Combine egg whites, cottage cheese and pepper in a small bowl and stir well. Add egg mixture to the vegetable mixture and cook over medium heat until firm, add cheese and continue to cook until cheese melts. Cut pitas in half and heat in the microwave for a few seconds or until soft. Spoon mixture evenly into pita halves and serve. Makes 4 servings. Serving size= 1/2 filled pita.

 

[jenscats5]

Skillet Paella

This one-dish meal makes the most of saffron-enhanced rice, shrimp, and chicken with summer vegetables from the freezer. Substitute a dash of turmeric if you don't have saffron.

2 teaspoons olive oil
1 cup chopped red onion
1/2 cup chopped celery
1 teaspoon dried oregano
1 1/2 cups uncooked basmati rice
1/4 teaspoon saffron threads, crushed (or tumeric)
1 pound skinless, boneless chicken breast, cut into bite-sized pieces
3 cups fat-free, less-sodium chicken broth
1 cup frozen whole-kernel corn
1/2 cup chopped bottled roasted red bell peppers (not in oil)
1 teaspoon salt
1 (10-ounce) package frozen chopped spinach, thawed
1/4 pound medium shrimp, peeled and deveined
1/2 cup frozen green peas, thawed

Heat oil in a large nonstick skillet over medium-high heat. Add onion, celery, and oregano; sauté 4 minutes. Add rice, saffron, and chicken; sauté 3 minutes. Add broth and remaining ingredients except peas; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is done. Stir in the peas.

Yield: 6 servings (serving size: about 1 1/2 cups)

NUTRITION PER SERVING
CALORIES 256(12% from fat); FAT 3.5g (sat 0.7g,mono 1.5g,poly 0.7g); PROTEIN 27.2g; CHOLESTEROL 73mg; CALCIUM 111mg; SODIUM 748mg; FIBER 3.5g; IRON 2.8mg; CARBOHYDRATE 29g

 

[jenscats5]

Great recipes!! Thanks Jen.

Mmm. tuna muffins sounds good. Where is that recipe? Anybody?

See posts 6 & 19 in this thread here:

http://www.elitefitness.com/forum/showthread.php?t=463334&highlight=tuna+muffin

 

[guindilla]

Sweet Potato Pancakes:

In a blender, Mix

4 oz cooked sweet potato
5 Egg Whites ( about 1/2 cup).
1 TB Flaxseed Oil
1 Scoop Vanilla Protein Powder (thick meal replacement works best)
Cinnamon to taste
Stevia Sweetener

Cook as one large pancake in a small frying pan with fat free cooking spray. Eat with no sugar maple syrup or refrigerate and eat cold.

 

[jenscats5]

Sautéed Clams Parmesan

Serve this speedy entrée over angel hair pasta to soak up the flavorful broth.

4 pounds littleneck clams
1/4 cup fresh lemon juice
1/2 teaspoon black pepper
1/2 cup (2 ounces) preshredded fresh Parmesan cheese
2 tablespoons dry breadcrumbs
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh oregano
2 tablespoons chopped fresh parsley
2 teaspoons olive oil

Combine clams, lemon juice, and pepper in a large nonstick skillet. Cover and cook over medium heat 8 minutes or until shells open. Discard any unopened shells.
While clams cook, combine cheese and next 4 ingredients (through parsley) in a small bowl; set aside.

Transfer clam mixture to a large bowl. Sprinkle with cheese mixture, and drizzle with oil.

Yield: 3 servings (serving size: 20 clams, 1/2 cup broth, and about 1/2 teaspoon oil)

NUTRITION PER SERVING
CALORIES 414(20% from fat); FAT 9.4g (sat 3.8g,mono 4g,poly 0.8g); PROTEIN 19.5g; CHOLESTEROL 44mg; CALCIUM 308mg; SODIUM 406mg; FIBER 0.5g; IRON 13.3mg; CARBOHYDRATE 8.8g


Shrimp Arrabbiata

This dish's name--arrabbiata--comes from the Italian word for "angry" because of the spicy tomato and red pepper sauce. If you want, double the tomato sauce and freeze half for a jump start on a future meal.

6 ounces fresh linguine
2 tablespoons olive oil, divided
1 pound large shrimp, peeled and deveined
1/4 teaspoon salt
1/2 cup prechopped onion
2 teaspoons bottled minced garlic
1/2 teaspoon dried basil
1/2 teaspoon crushed red pepper
2 tablespoons tomato paste
1 (14.5-ounce) can diced tomatoes, undrained
2 tablespoons chopped fresh parsley

Cook pasta according to the package directions, omitting salt and fat. Drain and keep warm.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle shrimp with salt; add shrimp to pan. Cook 2 minutes on each side or until shrimp are done. Transfer shrimp to a bowl. Heat remaining 1 tablespoon oil in pan. Add onion, minced garlic, basil, and crushed red pepper to pan; sauté 1 minute. Add tomato paste and tomatoes; bring to a boil. Cook 3 minutes or just until sauce begins to thicken. Return shrimp to pan; cook 1 minute or until thoroughly heated. Add parsley to the pan, stirring well to combine. Serve over pasta.

Yield: 4 servings (serving size: about 1 cup shrimp mixture and 1 cup pasta)

NUTRITION PER SERVING
CALORIES 343(26% from fat); FAT 10g (sat 1.4g,mono 6g,poly 1.7g); PROTEIN 29.4g; CHOLESTEROL 172mg; CALCIUM 91mg; SODIUM 594mg; FIBER 3.7g; IRON 4.6mg; CARBOHYDRATE 33.1g

**This would be good with chicken too!!

 

[jenscats5]

Pesto Chicken Salad Sandwiches

Substitute baguettes for focaccia if you want. Prepare the chicken salad at home the night before, then assemble the sandwiches at work the next day.

1/2 cup low-fat mayonnaise
1/3 cup plain fat-free yogurt
1/3 cup commercial pesto (such as Buitoni)
1 1/2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/2 teaspoon black pepper
4 cups cubed skinless, boneless rotisserie chicken breast
1 cup diced celery
1/3 cup chopped walnuts, toasted
1 (1-pound) focaccia bread, cut in half horizontally, toasted, and cut into 20 slices
1 (12-ounce) bottle roasted red bell peppers, drained and chopped
10 romaine lettuce leaves

Combine first 6 ingredients in a large bowl, stirring with a whisk. Stir in chicken, celery, and walnuts.
Spread 1/2 cup of salad onto each of 10 bread slices. Top each serving with about 2 tablespoons bell pepper, 1 lettuce leaf, and one bread slice.

Yield: 10 servings (serving size: 1 sandwich)

NUTRITION PER SERVING
CALORIES 324(28% from fat); FAT 10g (sat 1.2g,mono 0.6g,poly 2.2g); PROTEIN 26.4g; CHOLESTEROL 55mg; CALCIUM 39mg; SODIUM 725mg; FIBER 1.6g; IRON 2.3mg; CARBOHYDRATE 31.6g

**My notes: I think this chicken salad would be good served in lettuce cups instead of on bread, or served over cold cooked WW pasta for a light pasta salad.....