Recipe Thread!!

[jenscats5]

Pancakes

1 Egg Yolk
4 Egg Whites
1/2 - 1 tsp Baking Powder
Dash of Splenda, Cinnamon & Nutmeg
1/3 cup dry oats
1 tblsp. Ground Flax Meal

Blend together in a blender & cook like regular pancakes.

**Tip: Use a small fry pan (only big enough for 1 cake) coated liberally with cooking spray & a small drizzle of olive oil.

**Note: Added thawed blueberries I had bought in summer when they were at their peak & frozen, then served with SF Syrup & vegetarian sausage links.

 

[treilin]

That sounds good!

Here's one I found in a thing at the grocery store advertising for the South Beach Diet:

Italian Spinach Pie:

Prep: 10 min, Bake: 40 min

1 container (16 oz) low fat cottage cheese
1 pkg (10 oz) frozen chopped spinach, thawed, well drained
1 c 2% Milk shredded reduced fat mozzeralla cheese
4 eggs, beaten
1 jar (7 oz) red peppers, well drained chopped (or I imagine fresh red peppers..)
1/3 c 100% grated Parmesan Cheese
1 tsp dried oregano leaves

Preheat oven: 350 F. Mix all ingredients juntil well blended.
Pour into greased 9 in pie plate
Bake 40 min or until center is set

Makes 8 servings:
170 cal, 8 g total fat (3.5 sat fat), 125 mg cholesterol, 550 mg sodium, 10 g carb, 1 g dietary fiber, 16 g protein

I made one of these and it smells yummy while it is cooking. It tastes pretty good too. For me I think adding a jalapeno in would make it even better for a little added kick. Good one though!

 

[treilin]

I made one of these and it smells yummy while it is cooking. It tastes pretty good too. For me I think adding a jalapeno in would make it even better for a little added kick. Good one though!

O.k. I'm eating another serving of this and thought some onion in it would also add a litlle something, somethin

 

[treilin]

Tropical Shrimp and Black Bean Salad

1 lb med cooked shrimp, peeled and deveined
1 can (14-19 oz) black beans, rinsed and drained
1 jicama, peeled and julienned (about 1½ c)

1 ripe papaya, peeled, halved, seeded, and chopped
2 kiwi fruit, peeled and sliced
½ med red onion, thinly sliced
½ c chopped cilantro leaves
¼ c extra virgin olive oil

On 4 serving plates, arrange shrimp, beans, jicama, papaya, kiwifruit, onion, and cilantro. Drizzle with oil.

Makes 4 Servings

Per Serving: 400 cal, 31 g pro, 32 g carb, 16 g fat, 2 g sat fat, 221 mg chol, 10 g fiber, 567 mg sodium

Prep Time: 25 minutes

 

[treilin]

Chinese Beef and Pepper Salad

1/3 c reduced-sodium soy sauce
2 Tbsp extra virgin olive oil
1 Tbsp dry sherry
Sugar substitute equal to 2 tsp sugar
1 tsp ground ginger
1 sm clove garlic, minced

1 lb cooked London broil, trimmed of all visible fat and cut into thin slices (about 1/8" thick)
1 med red bell pepper, cut into very thin slivers
2 scallions, sliced



1. In small bowl, whisk soy sauce, oil, sherry, sugar substitute, ginger, and garlic. Add beef and toss to coat. Cover and refrigerate (up to 1 day) until ready to use.

2. Drain beef and reserve marinade. Place beef onto serving plate and toss with pepper and scallions. Serve with reserved marinade on the side.

Makes 4 Servings

Per Serving: 260 cal, 24 g pro, 5 g carb, 15 g fat, 4.5 g sat fat, 55 mg chol, 1 g fiber, 870 mg sodium

Prep Time: 15 minutes

 

[treilin]

Caribbean Baked Chicken with Mango

2 jalapeño chile peppers, halved and seeded (wear plastic gloves when handling)
1/2 med onion, halved
2 cloves garlic, minced
1 slice (¼" thick) peeled fresh ginger
1 Tbsp extra virgin olive oil
1 Tbsp white wine vinegar

1 tsp jerk seasoning*
1 tsp ground allspice
¼ tsp salt
4 boneless, skinless chicken breast halves
½ mango, peeled and finely chopped
1 Tbsp chopped cilantro leaves

1. Preheat oven to 450°F. Coat 13" x 9" baking pan with cooking spray.

2. In food processor, combine peppers, onion, garlic, ginger, oil, vinegar, jerk seasoning, allspice, and salt. Process until very finely chopped, stopping machine a few times to scrape down inside of container.

3. Spread jalapeño mixture on both sides of chicken breasts. Place into prepared baking pan.

4. Bake 30 minutes or until thermometer inserted into thickest portion registers 170°F and juices run clear.

5. Place chicken onto 4 plates, and scatter mango on top. Sprinkle with cilantro.

Makes 4 Servings

Per Serving: 186 cal, 28 g pro, 6 g carb, 5 g fat, 1 g sat fat, 68 mg chol, 1 g fiber, 264 mg sodium

Prep Time: 20 minutes

 

[jenscats5]

Chicken Piccata

1 Chicken Breast
Olive Oil
Juice from 1 Lemon
1 Tsp. Zest from said lemon
1/4-1/2 Cup Vegetable Broth
1 Tblsp Minced Onion or Shallot
1 Garlic Clove, Minced
Salt, Pepper, Italian Seasoning & Red Pepper Flakes, to taste

Brown chicken breast in olive oil till golden, about 5 minutes, over medium-low heat. Add juice, broth, onion, garlic & seasonings. Simmer chicken in sauce till fully cooked -- about 2-5 minutes.

Serve over brown rice, WW noodles or with veggies.

 

[ASU]

Dry ingredients:
- 40 grams Fiber One Cereal
- 25 grams Total Protein Cereal (sub in 25 more fiber one, or oats here if you dont have it, but protein will change)
- 30 grams Oats
- 2 scoops Whey chocolate flavor, 60 grams

2. Wet:
- 1tbsp + 1tsp PB
- 1tbsp water
- 2 tbsp Davinci SF Pancake syrup
- Davinci SF Banana or butterscotch, whatever flavor you like, i bet caramel would be good too, or cookie dough.

dump all the dry ingredients in first in processor, pour on the pb on top, mix in processor, it will still be too dry,
add in 1 tbsp water and some flavored davinci, mix again, getting better
then add in the pancake syrup, 1 tbsp at a time till it comes out like a really thick cookie batter.

Dump it out onto a plate and form two equal bars, these are great, they weigh in around 4 oz each and look just like tri-o-plex bars

 

[jenscats5]

Creamed Spinach

1 package Frozen Chopped Spinach -- thawed & drained
1/2 cup skim milk
1/2 tsp. cornstarch
Seasonings: Pepper, Red Pepper Flakes, Dash Nutmeg, Italian Seasoning
2 tblsp. minced onion
Olive Oil
2 oz shredded cheese

Have spinach ready. Combine skim milk & cornstarch in a bowl & set aside. Heat tsp. olive oil in a small pan, add onion & cook till soft. Add seasonings. Add milk mixture & heat over low heat till just bubbles. Add cheese, stir until melted. Stir in spinach until heated. Makes 2 servings.

 

[ASU]

Grapefruit Salsa
--------------------------------------------------------------------------------
Makes about 5 cups

1 large ruby red grapefruit, peeled, segmented, diced (about 2 cups)
2 medium roma tomatoes, diced (about 1 cup)
1 small red onion, diced (about 1 cup)
1 jalapeno, minced (remove seeds for less heat)
1 clove garlic, minced
Pinch of salt or more to taste
1 small ripe avocado, peeled, pitted, diced (about 1 ½ cups)
¼ cup finely chopped cilantro

Combine grapefruit, tomato, onion, jalapeno, and garlic in a medium sized bowl. Add avocado and cilantro, gently stirring to keep avocado chunks intact. Cover bowl and refrigerate for about 30 minutes to allow flavors to marry. Before serving, give a quick stir.

Nutritional Analysis (per ¼ cup):
Calories 28
Protein less than 1 gram
Carbohydrates 3 grams
Fiber 1 gram
Total Fat 1.5 grams
Sodium 39 milligrams.