RECIPES TO SHARE.....
Chocolate “Muscle” Muffins
Ready in 30 minutes • Makes 12 muffins
Ingredients
- Non-stick spray oil
- 1 1/4 cup whole grain oats
- 1 cup whole wheat flour
- 2 tbsp unsweetened cocoa powder
- 2 tbsp whey protein powder (vanilla or chocolate)
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1 large egg
- 1 cup unsweetened applesauce
- 1/2 cup buttermilk (or 1/2 cup low-fat milk + 1/2 tsp white vinegar)
- 3 tbsp honey
- 2 tbsp olive oil
- 1/2 cup raisins
1. Preheat oven to 350°F.
2. Lightly spray a 12-cup muffin pan with oil and set aside.
3. In a large bowl, mix together dry ingredients.
4. In a medium bowl, whisk together wet ingredients.
5. Make a well in the center of the dry ingredients and pour in wet ingredients all at once, stirring just until all dry ingredients are moistened. Stir in raisins.
6. Portion batter evenly into the prepared muffin cups. Bake 20 minutes or until tops spring back when lightly touched. Cool on a wire rack.
Nutrients per serving:
Calories: 182, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 122 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugar: 9 g, Protein: 8 g, Iron 2 mg
Oat Bran Muffins
2 cups Quaker Oat Bran Hot Cereal (uncooked)
1/2 C Brown Sugar
2 tsp Baking Powder
1/2 tsp Salt
1 C Milk 1%
2 Egg Whites
1/4c Honey
2 TBSP Vegetable Oil
1 C Raisens
1/4 C Walnuts (optional)
Heat over to 425 F.
Line 12 muffin cups with paper baking cups or spray the bottom with No-Stick Spray.
Combine the dry ingredients, mix well. Add the milk, egg whites, honey and oil. Mix until dry ingredients are moistened. Add walnust, raisens and mix until well combined.
Fill the muffin cups to 3/4 full. Bake 15-17 minutes or until golden brown.
170 Calories/5 g Fat/ 180g Sodium
CHICKEN DELISH ~ Melinda J.
1-2 chicken breasts, thawed
1 can black beans, undrained
14 oz. diced tomatoes
8 oz. tomato sauce
1 can rotel
1/2 cup salsa (optional)
Place everything in a crockpot set on low. Cook 8 hours. Remove chicken and shred/chop. Add back into soup.
Serve with low fat/fat free cheddar cheese sprinkled on top. Tortilla chips can also be served with it.
Sorry- I'm not sure of the nutritional content. Serves 4
What's fantastic about this "dessert"? It won't blow your diet, and its sinfully sweet.
Calories per serving:114 Protein:3.5g carbs:12.3 fat: 5.7 chol:0 sodium 7g 16 servings
1/2 cup whole-wheat flour
1/4c wheat germ
1/2 c sugar sub
2/3 cup peeled and shredded apple
2 tsp cocoa powder
2 egg whites
1 1/2 c chopped almonds
1/2 c unsweetened rasberry perserves
1 tsp almond extract
Preheat oven to 350 degrees. Coat an 8 x8 pan with spray. Combine all ingredients and mix well. Spread mixture in pan and press down with back of spoon. Bake 30-35 minutes. Cut into 2-in square bars.
Blueberry and Cottage Cheese Insanity
1 c lowfat cottage cheese
1/4 skim milk
3/4 c whole wheat flour
2 egg whites
1 1/2 tsp lemon juice
1 c fresh blueberries
1-combine cott. ch., milk and flour
2-Beat Egg whites until frothy and add to cottage cheese mixture
3-Add lemon juice, sitr add blueberries and stir
4-Pour batter into non-stick frying pan and turn when tops begin to bubble and bottom is light brown
5-Divide into 4 servings and serve
154 Calories
11 g Protein
24 g carbs
1.4 g Fat
Bran Muffins (Wheat Bran is a great "free" food and good for the heart)
1 large egg or 1/4 of egg sub.
1/4 cup of sugar sub.
1 3/4 c fat free Milk
1 1/2 tblsp margarine
2 cups cereal, whole-bran, not shredded, not flakes
1 cup of all purpose flour
1 tbsp baking powder
1/2 tsp. salt
1)Preheat oven to 400 deg. and prepare 12 muffin tins..sprayed with Pam
2)Beat the egg in bowl. Add sugar, milk and margarine; beat well. Stir in the bran. Allow to stand for 2 min. to soften the bran
3)Sift the dry ingredients together and add to the bran mixture. Stir just until blended.
4)Divide the batter into the tins until 2/3 full
5)Bake 20-25 min.
Calories: 112
Sat. fat: 1g
Sodium: 322mg
Dietary Fiber: 4g
Total Fat: 2g
Carbs: 22g
Sugars: 8g
Cholesterol: 18mg
Protein: 4 mg.
Mediterranean Couscous
1 small eggplant, peeled
1 small zucchini
1 small yellow squash
1 red onion
6 tbsp olive oil
1 tsp kosher salt
3 cups dry couscous
6 TBsp lemon juice
1 cup (4oz) crumbled feta cheese
1 pint cherry tomatoes, cut in halves
2 Tbsp slivered basil
1-Prepare grill
2- Cut eggplant and squashes lengthwise into 1/4 in thick strips. Brush eggplant, squash and onions with 2 tbsp olive oil and season with salt and pepper. Place on grill and heat for 1-2 min. on each side.
3-Place couscous in a pan. Add enough water to cover by 2 inches. Bring to a boil. Reduce heat and simmer, covered, until tender, about 10 minutes. Drain and place in a large bowl
4-Combine lemon juice, remaining olive oil, and remaining 1/2 tsp salt. Whisk Well and pour over the couscous. Add Cheese, tomatoes, basil and grilled veggies. Toss well. Makes about 10 cups, serves 8.
370 Calories
10g protein
50g carbs
Lemon-Thyme Roasted Chicken
One 4-pound 8-ounce roasting chicken 1 tsp freshly ground black pepper 1/2 teaspoon salt 2 large lemons 6 garlic cloves, peeled Six 4" fresh thyme sprigs or 2 teaspoons dried thyme leaves Additional fresh thyme sprigs, to garnish Cooking Instructions Preheat oven to 350o F. Sprinkle chicken cavities with 1/2 teaspoon of the pepper and 1/4 teaspoon of the salt. On work surface, roll lemons, pressing down slightly with heel of your hand, (go easy since I know you weight train, press lightly) until softened. With skewer or toothpick, pierce each lemon 15 times about 1" deep. Place pierced lemons, 5 garlic cloves and thyme into large cavity of chicken; place remaining garlic clove into small cavity. Truss chicken. Sprinkle chicken evenly with remaining 1/2 teaspoon pepper and 1/4 teaspoon salt. Place chicken, breast-side up, onto rack in large roasting pan; roast 2-2 1/4 hours, until chicken is cooked through and juices run clear when pierced with fork or meat thermometer inserted into thickest portion of thigh registers 180o F. Remove from oven; let stand 10 minutes. Remove and discard skin from chicken and lemons, garlic and thyme from cavities; carve chicken. Serve garnished with additional thyme sprigs.
Serving Suggestions Lemon-Thyme roast chicken can be served with almost anything! Brown rice and salad, garden vegetables with bolied whole potatoes, roast vegetables...use your imagination!
Nutritional Info 165 Calories 25 g Protein 1 g Total Carbohydrate 6 g Total Fat (2 g Saturated Fat) 76 mg Cholesterol 210 mg Sodium 0 g Dietary Fiber 23 mg Calcium
Turkey Meatloaf
Ingredients:
1 pound Ground Turkey Breast
2/3 cup Minced Onions
1 tablespoon Minced Garlic
2/3 cup Diced Green Peppers
2/3 cup Diced Red Peppers
2/3 cup Diced Celery
2/3 cup Minced Parsley
1 cup Oatmeal
4 small tomatoes finely diced
touch of Black Pepper
3 Egg Whites
Tabasco to Taste
Instructions:
In a mixing bowl, combine all ingredients until well mixed.
Spray meatloaf pan with food release.
Pour turkey mixture in pan.
Bake 45 minutes covered, at 375 degrees.
Bake 25 minutes uncovered at 375 degrees.
Remove Meatloaf from oven let rest for 20 minutes before slicing.
Asian Chicken (aimeesadventures.com)
Ingredients:
1-2 Pounds Boneless/Skinless Chicken Breasts, cut into large chunks
1 Cup Light Soy Sauce
1/2 Cup Worcestershire Sauce
1 Tablespoon Brown Sugar
1/2 Cup Cinnamon Apple Sauce
Directions:
Mix the soy sauce, Worcestershire sauce, brown sugar and applesauce; pour over chicken and marinate for at least 8 hours or overnight. Discard marinade and cook chicken in a large skillet over medium high heat until no longer pink.
Serve with stir fry vegetables!!!