!!!LFL Recipies!!!

[K-A-T-E]

Thanks soooooo much for all the ideas!

I am just starting and have 3 Protein days to go, but this really gives me something to look forward to.

Here's to perserverance!

[SerendipityLaura]

1 pkt L4L Vanilla drink/pudding mix
2oz water
1/4 tsp peppermint extract
Non-stick cooking spray, if needed

Blend all the ingredients in a bowl with a wire whisk until smooth & creamy. Portion by large teaspoonfull on a non-stick cookie sheet pan (or spray with non-stick cooking spray). Place in freezer for 1 hour.

Serves 1
Equals: 1 protein

(This is from Lean For Life Recipe Collection; Volume II, Revised July 1998

[MissSherryInFL]

Broiled Salmon with Citrus Yogurt Sauce

All Phases (please see notes)

For salmon
1 (3-lb) piece salmon fillet with skin (1 inch thick at thickest part; preferably center cut)
3/8 teaspoon salt
1/4 teaspoon black pepper

For sauce
1 cup non-fat plain yogurt (See Cook's notes below)*
2 tablespoons extra-virgin olive oil
2 tablespoons water
1 teaspoon finely grated fresh lime zest
1 tablespoon fresh lime juice
1/2 teaspoon finely grated fresh orange zest
1 teaspoon fresh orange juice
3/4 teaspoon salt


Special equipment: pliers (preferably needlenose)
Accompaniment: lime wedges

Preheat broiler. Line rack of broiler pan with foil and lightly oil foil with some olive oil.

Pat fish dry and check for bones by running your hand over fish from thinnest to thickest end. Remove any bones with pliers. Sprinkle fish with salt and pepper, then broil 4 inches from heat 7 minutes. Cover fish loosely with foil and continue broiling until just cooked through, 7 to 9 minutes more.

While salmon broils, whisk together all sauce ingredients in a bowl until combined.

Serve salmon with sauce.

Cooks' notes:
• Drain non-fat plain yogurt in a sieve or colander lined with a double thickness of paper towels, chilled, 1 hour.

Makes 4 to 6 servings.
1-2 protein and 1 fruit I am guessing....

[SerendipityLaura]

4 boneless, skinless chicken breasts (3.50 oz each breast)
4 Tbsp. dijon mustard
2 Tbsp. water
2 tsp. garlic powder
2 tsp. each: basil and marjoram 9or 1 tsp. Italian seasoning)

Mix the dijon mustard, water and seasonings in a medium bowl. Lightly spray a non-stick skillet with cooking spray and add the chicken. Pour the mustard mixture over the chicken and cook over medium heat until done, appx 10 minutes.

(Grilling option: prepare the mustard mixture as above. Add the chicken, mixing to coat. Place in the refrigerator to marinate for appx 1/2 hour. Remove chicken and grill over hot coals or on an indoor grill until done.

Nutritional Info(per 1 serving; makes 4 servings)
Calories 130
Protein 23g
Carbohydrate 2g
Fat 1g

**I rec'd this recipe on a ditto sheet in my packet from Lindora. I haven't tried it yet, but will do so tonight. We do use dijon mustard a lot in our marinades and I love the way it tastes cooked. Can't handle it uncooked though... too spicy.**

[Chantel]

Thanks ladies

Just made my new shopping list.

[MissSherryInFL]

Pumpkin Muffins

3 egg whites 1 whole egg
1/2 cup oats
1/4 cup ff cottage cheese
20 drops sweetzfree
1 tsp baking powder
1/4 cup pumpkin (not pie mix)
cloves, ginger, nutmeg to taste (or pumpkin pie spice)
1T cinnamon

mix everything together in the blender until smooth, pour into pam sprayed muffin tin (6 works perfectly)
bake at 350 for 20-25 minutes

I use a silicone muffin pan and love it. I eat 3 muffins for breakfast. Freeze well and I keep mine stored in the fridge and they are IMHO better cold I made 12 today (double batch) and froze 6.
__________________

[bonehenge]

[quote=MissSherryInFL;7635600]Pumpkin Muffins


so how do you count this, protein and a veggie?

[French]

I found this recipe in my local grocery store. I haven't made it yet, but looking at the ingredients I really don't think you can go wrong. Add a side salad and a veggie and you have a complete meal.

1 can sliced pears in juice or light syrup
4 boneless, skinless chix breasts
1/2 cup balsamic vinegar
2 tsp. olive oil
1 cup fresh or frozen raspberries, thawed
1 clove garlic, finely chopped
1 tsp. dried thyme leaves
Salt and pepper

Drain pears, reserving all liquid. In a small bowl, combine pear liquid, vinegar and thyme; set aside. In a large skillet heat oil over medium heat until hot. Season chicken with salt and pepper, add to pan and brown both sides. Remove chicken from skillet and set aside. Add garlic; cook and stir until just sizzling. Stir in reserved pear-vinegar mixture and bring to a boil. Return chicken to the skillet and simmer over medium heat 8 - 10 minutes or until done. Remove chicken to serving platter and keep warm. Cook liquid in pan 5 - 7 minutes or until reduced and thickened. Stir in pear slices and raspberries and spoon over chicken on platter.

Serves 4
Calories: 994
Total Fat: 13 g
Cholesterol: 483 mg
Sodium: 584 mg
Fiber: 4.1 g
Carbohydrate: 16 g
Protein: 193 g

That 193 grams of protein has to be a typo...however 19 seems too low for this recipe. I would guesstimate the true protein on this to be roughly 48 if the chicken breasts are 6 ounces cooked.

[So Cal Girl]

WOW!! These are some great recipes! Thanks for sharing-

[gchance]

Originally Posted by French

That 193 grams of protein has to be a typo...however 19 seems too low for this recipe. I would guesstimate the true protein on this to be roughly 48 if the chicken breasts are 6 ounces cooked.

It's not a typo, look at the rest of the numbers... 994 calories? The numbers are for the entire dish. Per serving it should be:

Per Serving
Calories: 249
Total Fat: 3 g
Cholesterol: 121 mg
Sodium: 146 mg
Fiber: 1 g
Carbohydrate: 4 g
Protein: 48g

Greg

[French]

Originally Posted by gchance

It's not a typo, look at the rest of the numbers... 994 calories? The numbers are for the entire dish. Per serving it should be:

Per Serving
Calories: 249
Total Fat: 3 g
Cholesterol: 121 mg
Sodium: 146 mg
Fiber: 1 g
Carbohydrate: 4 g
Protein: 48g

Greg

Yeah...figured that out later and now I can't edit my post. Thanks.

[ntrgrl]

I was wondering about measuring extracts

I've tried a couple of times; but when I did the extract was overpowering and didn't add to the flavor of the protein shake and I ended up going to my stand by:

1 pkt Creamy Chocolate shake
12oz can of diet rite cherry soda
ice cubes (4-6 cubes)
blend in blender and enjoy

I like the RB Float too:

1 pkt Creamy Vanilla shake
12oz can of diet rootbeer
ice cubes (4-6 cubes)

These are great but I'd like to mix it up a bit... 7 months doing the same ones... its time to mix it up.

[gchance]

Mmm, root beer float. I like to take a can of diet root beer and no sugar added vanilla ice cream... the only thing, the ice cream, unlike the regular kind, freezes a lot faster for some reason. So you end up with this creamy, frozen concoction. But it's good.

Greg

[Pokey602]

what a great Idea now why did'nt I think of that or why dont they tell me that a clinic

[gchance]

Because at the clinic they want you to buy their products. Plus the root beer isn't listed in their food list.

Diet A&W though, has to be Diet A&W.

Greg

[ntrgrl]

i got the rootbear float receipe out of my "Lindora, Lean for Life" cookbook w/my first program. There's a lot of receipes in it. I've tried a few... the Lindora Meatloaf is good.

[So Cal Girl]

Originally Posted by ntrgrl

i got the rootbear float receipe out of my "Lindora, Lean for Life" cookbook w/my first program. There's a lot of receipes in it. I've tried a few... the Lindora Meatloaf is good.

I haven't tried the meatloaf, but will give it a try.

Greg: I don't have my book with me, but it says you can have diet carbonated drinks. I have a lot of their (LFL) products, but I never feel obligated to buy the stuff. Not sure of anyone else's experience, but I have a great experience so far with my clinic. Also, I buy more out of convenience. It can't be too difficult for me at this stage of the game, otherwise I set myself up to fail. In the past, I would stop at a drive through for lunch....... and a lot of dinners... but now if I didn't take a lunch or snack with me, I'll just grab a protein bar or something.

[gchance]

Well yeah, part of being successful is planning ahead: "Today I have a lot of things to do and not much time to eat, so I'd better bring along a bar or jerky so I can eat on the go." Good thinking.

And yes, I'm aware that diet soda is listed. (he says as he sips his Diet Mt. Dew)

Greg

[Pokey602]

Can you purchase the Lindora Cookbook at any point in the program? My clinic hasnt suggested that yet.

It is plan plan plan so their products are convient for me too. i luv luv root beer.

[So Cal Girl]

Originally Posted by gchance

And yes, I'm aware that diet soda is listed. (he says as he sips his Diet Mt. Dew)

Greg

That was funny....

[ntrgrl]

Can be adjusted for WLM or MA:

(1 or 2 pkts) Protein Shake (chocolate is good, suggestion is vanilla)
1/4c of uncooked oats
1/2 sm. banana
ice
1 tsp of cinnamon
Blend together in blender to desired consistency and enjoy


PS: the adding of a 1/4c of oats adds a 1/2 serving of grain and is suppose to help w/feeling fuller longer....

I got this out of the EAT-CLEAN Cookbook... nurses at Lindora said that the smoothie receipes were easy to adjust for WML or MA... and its a good way to mix it up a bit...

[ntrgrl]

Being on Metabolic Adjustment and adding in a protein serving & grain/fruit 1 1/2 serving is diffcult sometimes...

I've discovered Smoothies w/uncooked oats added in make a good/filling and fast breakfast. Here's a couple mixtures I've tried:

Lindora Choc Shake (1pkt)
Lindora Strawberry Creme Smoothie (1pkt)
1/2 c uncooked oats (U can put the 1 1/2 serving if you'd like, I find 1/2c oats adds enough 'nuttyness' to the flavor and anymore overpowers the smoothie)
few ice cubes (for thickness)
blend and enjoy


Lindora Choc Shake (2pkts)
1/2 sm banana
1/4c uncooked oats
few ice cubes (for thickness)
blend and enjoy

Lindora Choc Shake (1pkt)
Lindora Berry Creme Smoothie (1pkt)
1/2 c uncooked oats (U can put the 1 1/2 serving if you'd like, I find 1/2c oats adds enough 'nuttyness' to the flavor and anymore overpowers the smoothie)
few ice cubes (for thickness)
blend and enjoy

Lindora Choc Shake (1pkt)
Lindora Strawberry Creme Smoothie (1pkt)
1/2 sm banana
1/4c uncooked oats
few ice cubes (for thickness)
blend and enjoy


Mix it up

I've added strawberries to two pkts of strawberry creme smoothie w/a 1/2 small banana and 1/4c uncooked oats for a very, strawberry smoothie... whatever you like...



PS: if anyone is interested... the "Eat Clean Diet" book and the associated cookbook is where I got the idea to add uncooked oats into a smoothie... lots of receipes that are easy to incorporate into the LFL plan

[Pokey602]

ntg never thought of the combinations you came up with. Will try. Do you use steel cup oats or just regular oat meal Quaker Oats? Will look for that book. I have used the diet cherry coke with the chocolate shake. Ice cubes make it slushy. Bananas or strawberry work great with the vanilla drink. Blend it all Good to know about that book thanks Sue..

[ntrgrl]

Quaker oats or Stater Bros brand. I buy the large container so whichever is on sale or I have a coupon for... I've not tried the steel oats... thought about it though.

The oats mixed w/the shakes and fruit is an easy grab and go for breakfast.