Nutrition: Recipe and Meal Ideas

[Jugo]

I got this from an email from 24hour Fitness... just thought I would pass it along... hope it is okay for this thread

Chinatown Stuffed Mushrooms
****************************
24 large fresh mushrooms (about 1 pound), cleaned and stems
trimmed
1/2 (20-ounce) package Jennie-O Turkey Store(R) Ground Turkey,
any variety
1 clove garlic, minced
1/4 cup fine dry bread crumbs
1/4 cup thinly sliced green onions
3 tablespoons reduced-sodium soy sauce, divided
1 teaspoon minced fresh ginger
1 egg white, lightly beaten
1/6 teaspoon red pepper flakes (optional)

Remove stems from mushrooms; finely chop enough stems to equal 1
cup. Cook turkey with chopped stems and garlic in medium skillet
over medium-high heat until turkey is no longer pink, stirring
to separate turkey. Spoon off any fat. Stir in bread crumbs,
green onions, 2 tablespoons soy sauce, ginger, egg white and
pepper flakes, if desired; mix well.

Brush mushroom caps lightly on all sides with remaining 1
tablespoon soy sauce; spoon about 2 teaspoons stuffing into each
mushroom cap*. Place stuffed mushrooms on rack of foil-lined
broiler pan. Broil 4 to 5 inches from heat 5 to 6 minutes or
until hot.

*Mushrooms may be made ahead to this point; cover and
refrigerate up to 24 hours. Add 1 to 2 minutes to broiling time
for chilled mushrooms.

Makes 12 servings
Serving size: 2 mushrooms


***********************
Nutrients per Serving
***********************
Calories: 57
Total fat: 2 grams (30% of calories)
Saturated fat: trace
Cholesterol: 15 mg
Sodium: 193 mg
Carbohydrate: 4 grams (27% of calories)
Protein: 6 grams (44% of calories)
Dietary fiber: 1 gram


***********************
Exchanges* per Serving
***********************
Starch/Bread 0
Lean Meat 1/2
Vegetable 1/2
Fruit 0
Non-fat Milk 0
Fat 0
Other Carbohydrate 0

[inatic]

Made this yesterday, it was YUMMY.. perfect turkey sausage withOUT all the sodium I sauted Red and green peppers, onions and served the sausage in it

He also has a breakfast sausage that i am going to try today as well.

Spicy Sausage (Mr. Food- Meat around the table)
1lb gr.pork( i used gr. turkey breast)
1 sm onion finely chopped
1 tsp thyme
1tsp salt( didnt use more than 1/4 tsp)
1 tsp fennel crushed(put in sm coffee grinder)
1/2 tsp bl pepper
1/4 tsp gr. cayenne pepper

Mix all ingredients and form into 16 links or patties. Pan fry over med heat for 6-8 minutes..

[Jugo]

Crabmeat Stuffed Turkey Breast
********************************
1 (30 ounce) package Jennie-O Turkey Store(R) Lemon Garlic
Marinated Turkey Tenderloins
1 cup plus 2 tablespoons whole wheat cracker crumbs, divided
4 1/2 ounces canned crabmeat, rinsed and drained twice
1/4 cup plus 2 tablespoons fat-free mayonnaise
3 tablespoons grated Parmesan cheese
3 tablespoons finely chopped green onions
3 tablespoons fresh lemon juice
1/4 teaspoon hot pepper sauce
1 1/2 tablespoons dried parsley flakes
1 1/2 teaspoons paprika
1 1/2 teaspoons black pepper
3/4 cup skim milk

Cut turkey tenderloin in half crosswise. Butterfly each piece
by
slicing horizontally along 1 long end of meat right up to other
edge. Pound tenderloin pieces between 2 pieces of plastic wrap
to 1/4-inch thickness using flat side of meat mallet or rolling
pin.

Combine 1/2 cup cracker crumbs, crabmeat, mayonnaise, cheese,
green onions, lemon juice and pepper sauce in medium bowl.
Divide filling among tenderloin pieces. Roll up each tenderloin
piece from short side, tucking in ends; secure with toothpicks.
Combine remaining 1/2 cup plus 2 tablespoons cracker crumbs,
parsley flakes, paprika and black pepper in medium bowl.

Dip turkey in milk; roll in cracker crumb mixture. Reserve
remaining milk. Place turkey in microwavable round or square
baking dish. Cover with waxed paper. Microwave at HIGH 10
minutes or until turkey is no longer pink in center.

Remove turkey from dish. Add reserved milk to pan juices;
microwave at HIGH until sauce boils for at least 1 minute.
Slice
turkey into 1-inch pieces. Serve sauce over turkey.

Makes 6 servings
Serving size: 1/6 of recipe

Nutrients per serving:
***********************
Calories: 200
Total fat: 3 grams (12% of calories)
Saturated fat: 1 gram
Cholesterol: 83 mg
Sodium: 812 mg
Carbohydrate: 8 grams (16% of calories)
Protein: 35 grams (72% of calories)
Dietary fiber: trace

[Rob23NY]

Thanks for the info on the "ice cream". Made it the other night. Very tasty!! I will try out the BFL "ice cream" tonight once more to see if it works out.

Lite, I want to make your carrot muffins but some of the measurements are missing (cc, splenda, ect.). Can anyone advise?

Thanks!!

[inatic]

Rob here ya got.. coping from word seems to have done that. I LOBE these muffins and havent had them in a while. Dh developed an allergy to carrots I am guessing 3/4 to 1 sc PPowder, my recipe didnt indicate PPowder as that is the amount we use in other muffin recipes

Orignially Post by Liteweight

Carrot Cake Muffins
(Double Batch)

8 Egg Whites
1 Cup Oats
.5 Cup Cottage Cheese
1 Scoop Protein Powder
2 tsp Baking Powder
2 tsp Vanilla extract
.5 Cup Splenda (or equivalent (.5 tsp) Stevia)
3-4 tsp Cinnamon
1 Cup Grated Carrots
1/3 Cup Crushed Pineapple, Drained
2 Tbsp Raisins (optional)
2 Tbsp Almonds or Walnuts (optional)

Vegetable Cooking Spray
Combine Egg Whites and next 7 ingredients (Egg Whites to Cinnamon) in a blender. Blend in a blender. Gently fold carrots, pineapples, nuts and raisins.

Spoon batter into muffin pans coated with cooking spray, filling ? full. Bake at 375 degrees for 30 minutes or until golden. Remove from pan immediately.


__________________

[Rob23NY]

Hi Inatic,

Thanks for the recipe!!! I really appreciate it.
I will make these over the weekend.

Rob

[Jugo]

24 Hour Fitness
Recipe of the Day


**************************
Asparagus Stir-Fry Recipe
**************************
1 pound asparagus
2 teaspoons sesame seeds
1 teaspoon sugar
1 teaspoon sesame oil
1 teaspoon chili puree with garlic (in ethnic food section)
1/4 cup fat free, reduced sodium chicken broth

Heat nonstick skillet over medium-high heat until hot. Reduce
heat, add sesame seeds to dry skillet and cook about 2 minutes
or until light brown, stirring constantly. Remove sesame seeds.
Combine sugar, sesame oil and chili puree and mix well.

Snap off tough larger ends of asparagus and discard. Cut
remaining spears into 1-2-inch pieces. Heat skillet again over
medium-high heat until hot. Add asparagus and stir fry 2
minutes. Add broth, cover, reduce heat and steam until
crisp-tender, about 5 minutes. Add chili sauce mixture, toss to
coat and cooking a minute or two until most of the liquid is
absorbed. Sprinkle with sesame seeds and serve.

Add some cooked chicken breast and a little more of the sauce
ingredients to turn this side dish into a main course.

Makes 4 Servings
Serving Size: 6 ounces


Nutrients per Serving
***********************
Calories: 42
Total fat: 2 grams (39% of calories)
Saturated fat: trace
Cholesterol: 0 mg
Sodium: 48 mg
Carbohydrate: 5 grams (44% of calories)
Protein: 2 grams (17% of calories)
Dietary fiber: 2 grams

[Karsen]

Did you do Atkins or BFL to lose the weight? (I'm willing to try anything at this point) did well last yr & this yr it just will not "take".

Also, did you use the "Now" coconut. Have not used coconut since on LC.

[JuliaL]

Italian Sausage and Egg Pie

2.5 Italian Turkey Sausage links (hot or sweet)
1 pint Egg Beaters
1/2 cup low fat mozzarella cheese
1/4 cup grated parmesan cheese
1/2 large onion, chopped
1/2 red bell pepper, chopped
1 cup fresh baby spinach leaves or 1 medium zucchini, grated
1 tsp. garlic powder
dash of cayenne pepper
salt to taste

Remove casings from turkey sausage. Brown turkey sausage with chopped onion and peppers. Mix Egg Beaters, cheese, spinach or zucchini and spices together. Add sausage, peppers and onions and stir. Pour into a 9-inch pie plate sprayed with non-stick cooking spray. Bake for 30-40 minutes until egg is set and bottom is brown.

[inatic]

FROM www.bodyforlife.com recipe collection. Havent tried it yet.

*Pineapple Cheesecake*

1 cup low-fat vanilla wafers ~ 2 Tbsp melted margarine
4 scoops vanilla protein powder
3 oz sugar-free lemon Jello ~ 1 cup boiling water
2 1/2 cups low fat cottage cheese
1 Tbsp granulated sugar ~ 8 1/2 oz crushed pinapple ~ 1 Tbsp water
~ 2 tsp cornstarch

Combine one cup finely ground low-fat vanilla wafers and two
tablespoons melted margarine in a bowl. Mix well. Press a layer onto
the bottom of a medium pie pan. (I usually cheat and buy a pre-made
low-fat crust.)Combine four scoops of vanilla protein powder, three
ounces of lemon-flavored gelatin, and one cup boiling water in a
saucepan. Stir until gelatin has completely dissolved and cooled
slightly.
Combine 2 1/2 cups low-fat or non-fat cottage cheese and one
tablespoon of granulated sugar in a blender or food processor. With
motor running, add gelatin mixture in a thin, steady stream, and
process until well blended. Pour into prepared crust and chill
thoroughly. Heat 8 1/2 oz crushed pineapple in juice in a small
saucepan, over medium flame. Combine 1 tablespoon water and 2
teaspoons cornstarch to make a paste. Stir cornstarch mixture into
pineapple. Heat and stir until mixture comes just to a boil and
thickens. Remove from heat and cool completely. Spread on top of
cheesecake. Chill thoroughly. Makes 5 servings. Each serving is an
authorized meal. This is from the recipe section at bodyforlife.com.
It's yummy!

[JuliaL]

Another Italian Turkey Sausage recipe - I LOVE the person who invented this stuff! I'm not sure what to call this, but it's good!

3 Italian Turkey Sausage Links
2 cups broccoli flowerettes (frozen or fresh)
3 cups cooked brown rice
1/2 medium onion
1 medium stalk celery
1/2 medium red bell pepper
1 small can tomato sauce
chopped garlic
oregano
salt & pepper to taste

Chop onion, pepper and celery. Remove casings from sausages and brown in skillet with veggies until sausage is done and onions are translucent. Add broccoli and tomato sauce, garlic, oregano, salt & pepper. Cover and simmer over medium heat until broccoli is crisp/tender. Serve over brown rice.

[JuliaL]

Caramel Apple Protein Bars

3.5 cups rolled oats
1.5 cups nonfat dry milk
4 scoops vanilla protein powder
1 cup Torani or Davinci's SF caramel syrup
1/2 cup egg whites
1/2 cup unsweetened applesauce
1 tbs. cinnamon
1 cup chopped dried apples (no sugar added -I get them at the health food store)
1/2 cup Splenda

Mix dry ingredients in a large bowl, add dried apples. Add SF syrup, applesauce and egg whites. Spread mixture into a 10x13 pan and bake at 325 for about 20 minutes or until set in the center. Do not over bake. Cut into 9 bars

Nutritional info:
Calories - 239
Carbs - 39
Protein - 18
Fat - 3
Fiber 5

[JuliaL]

I made the pineapple cheesecake recipe above and it was delicious!! I made a couple of changes though. I didn't want to use the low fat vanilla wafers because of the carbs and trans fats in them, so I made a crust from Dana Carpender's cookbook:

1/2 cup vanilla protein powder
1/2 cup chopped pecans
1/2 cup splenda
1/2 stick butter, softened

Blend the butter and splenda until fluffy, add the pecans and protein powder. Press into a pie plate sprayed with butter flavor cooking spray. Bake at 325 for about 10 minutes until lightly browned. Cool and fill.

Also, the recipe above say 3 oz. of lemon jello but the packages are .3 oz, so I figured it meant one pacakge (small). That worked out great!

Julia

[Maheve]

So, I pulled some of these marrinateds & stuff from ww.maggiewang.com today...they sound good:

BASIC CHINESE COOKING METHOD
1. Slice up 1/2 pound of the lean meat of your choice and marinate it for 30 minutes in the appropriate marinade/coating.
2. Wash and cut up 2-3 cups of fresh vegetables. Frozen can be used, but isn’t as crisp
3. Optional: Mince 1 teaspoon each of garlic, ginger root, and/or green onion.
4. Prepare one of the sauces from the recipes below in a small bowl and set aside.
5. In a non-stick skillet or wok heated to medium high and coated with cooking spray, add the optional items (if desired) and stir fry until fragrant, then add the meat and stir fry until it is cooked all the way through. Remove from heat and set aside in another container.
6. Return pan to stove and spray a bit more cooking spray on it. Add vegetables and stir fry until cooked but still crisp–with green veggies, you can see the color change to a brighter green. (If you are using crunchy veggies like broccoli, carrots or cauliflower, add about 1/4 c. water and cover for 3-4 minutes to steam them a bit.)
7. Add the cooked meat back into the pan.
8. Add the prepared sauce and stir the mixture until the veggies and meat are evenly coated and the sauce thickens into a semi-transparent glaze.
9. Divvy the meal up into 2-3 servings (3 if you are female, 2 if you are male) and serve with 1/2-1 cup of brown rice.
Now here are the marinade and sauce recipes:
Add hot peppers, ginger root, green onions, garlic, etc to taste if they are not included in the recipe, and you like a little extra zing to your meals.
MARINADES (For best results marinate for at least 30 minutes)
——————-
BASIC MEAT MARINADE (for 1/2 lb beef, pork, or chicken)
1 T. soy sauce
1 T. cooking wine or sherry
1 T. cornstarch
BASIC SEAFOOD MARINADE (for 1/2 lb shrimp, scallops, etc)
2 t. cornstarch
1 t. cooking wine or sherry
1/3 t. salt
SAUCES
——————-
OYSTER SAUCE
1/2 c. water
1.5 T. oyster sauce
1.5 T. soy sauce
1/2 T. cooking wine or sherry
2 t. cornstarch
2 t. Splenda
pinch pepper
few drops sesame oil

BLACK BEAN SAUCE
2 t. fermented black beans, finely chopped
1 t. green onion, minced
1 t. ginger root, minced
1 t. garlic, minced
1/2 c. water
2 t. soy sauce
1/2 t. Splenda
pinch of pepper
1/2 T. cornstarch
WHITE SAUCE (dryer)
4 T. water
3/4 t. salt
1 t. Splenda
1 t. cornstarch
few drops sesame oil
pinch of pepper

RED/KETCHUP SAUCE
1 c. water
2 T. ketchup
1 T. Splenda
1/2 t. salt
pinch of pepper
1 T. cornstarch

CURRY SAUCE
3 T. curry powder or paste
5 T. flour
3 c. chicken stock or water
1 t. salt
1/2 T. Splenda
1/4 t. pepper
1 T cooking wine or sherry
BROWN SAUCE (dryer)
4 T. soy sauce
2 t. cooking wine
2 t. Splenda
4 T. stock or water
1/2 T. cornstarch

SPICY TOMATO SAUCE
1 T. garlic, minced
1 T. ginger root, minced
1/2 c. onion, diced
3 T. ketchup
1 T. fermented sweet rice or wine
1 t. hot bean paste
1/2 c. water
1/2 T. cornstarch
2/3 T. Splenda
1/2 t. salt

Super-Cheapo Tuna Fried Rice
3 oz. canned tuna
1/2 c. rice (cooked)
1/4 large cucumber, sliced
1/2 medium tomato, diced
1 green onion, chopped
1/2 packet Splenda or Equal
Salt and black pepper to taste
Spray a nonstick pan or wok with cooking spray. Heat pan to medium/medium high, then toss in green onions and cucumbers. Stir fry until cucumbers become translucent. Add rice, tuna, and tomatoes and toss for approximately 3 minutes. Sprinkle 1/4 to 1/2 packet of sweetener over the mixture and stir fry some more. Add salt and pepper to taste. (Low sodium soy sauce may be used instead of salt.)
252 calories, 31.3 g carb, 23.2 g protein, 3 g fat
(Why add the dash of sweetener? A little known secret about Chinese restaurant fried rice is that the cooks always add sugar to it. That’s why the rice at a restaurant tastes so good, while the fried rice most people make at home tastes like crap.)

[inatic]

These go with the above post. They are common resturant dishes using the above sauces.. Again from www.maggiewang.com

Here are a few common restaurant items using the sauces:

Oyster Sauce: Beef with snow peas, beef with broccoli, ANY veggies in oyster sauce

White Sauce: Moo Goo Gai Pan, Shrimp with snow peas, shrimp with broccoli, any shrimp/veggie combo

Brown Sauce: Beef with Chinese Vegetables, beef with broccoli, chicken with broccoli or vegetables

Curry Sauce: Um…any meat with potatoes, carrots, and peas

Spicy Tomato Sauce: Shrimp in red sauce

Oh, and if you want to give the red/ketchup sauce a try, it is REALLY tasty with beef, green peppers, tomatoes, straw mushrooms, broccoli and baby corn.

[inatic]

www.maggiewang.com

Super-Cheapo Tuna Fried Rice

3 oz. canned tuna
1/2 c. rice (cooked)
1/4 large cucumber, sliced
1/2 medium tomato, diced
1 green onion, chopped
1/2 packet Splenda or Equal
Salt and black pepper to taste

Spray a nonstick pan or wok with cooking spray. Heat pan to medium/medium high, then toss in green onions and cucumbers. Stir fry until cucumbers become translucent. Add rice, tuna, and tomatoes and toss for approximately 3 minutes. Sprinkle 1/4 to 1/2 packet of sweetener over the mixture and stir fry some more. Add salt and pepper to taste. (Low sodium soy sauce may be used instead of salt.)

252 calories, 31.3 g carb, 23.2 g protein, 3 g fat

(Why add the dash of sweetener? A little known secret about Chinese restaurant fried rice is that the cooks always add sugar to it. That’s why the rice at a restaurant tastes so good, while the fried rice most people make at home tastes like crap.)

[Jugo]

Got these in an email... some look great......

EFA Shake
This one kills two birds with one stone: flax oil and cottage cheese.
Separately, they can cause repulsion and dry-heaving. But throw them in
a shake and they're magic. Put these in an electric blender: one scoop
chocolate protein powder, 2 tablespoons whole flax seeds, ½ cup
cottage cheese, 1 cup ice, couple of dashes Spenda. Blend on high for
about a minute, until all of the flax seeds have been ground.


Fruit Shake
Take frozen berries (blueberries, strawberries, raspberries, or a
mixture thereof), and mix them in an electric blender with 1 scoop
vanilla or strawberry protein powder, 1 cup ice, ½ cup cottage cheese,
some Splenda, and ½ cup of nonfat milk (or vanilla soymilk if you're
feeling kinky). Blend for 30 seconds to 1 minute.

Cheesecake Shake
Go buy some lowfat Jell-O cheesecake mix, and add one tablespoon to this
mix: 1 scoop vanilla protein powder, ¾ cup of cottage cheese, 1 cup
ice cubes, a dash of Splenda, and just enough water to mix it in a
blender. To make this really special, add a couple of drops of vanilla
extract and a graham cracker. Blend on high for 30 seconds to 1 minute.

Blueberry Cheesecake
Use another tablespoon of the cheesecake Jell-O, and mix with the
following in an electric blender: ¾ cup frozen blueberries, ¾ cup
cottage cheese, 1 scoop vanilla protein powder, 1 cup ice, and ½ cup
water. Blend on high for 30 secs, then pour into a bowl and top with
about ½ inch of raw oat bran. Lightly press the oat bran into the mix
, until it looks like a crust, then refrigerate for an hour.

Peanut Butter Cup Pudding
Put 1 scoop chocolate protein powder, 1 tablespoon chocolate fudge
Jell-O mix, 2 tablespoons natty peanutbutter, ¾ cup cottage cheese, 1
cup ice cubes, and ½ cup water in a blender, blend on high for 1
minute. Pour it into a bowl, sprinkle with chopped walnuts, and
refrigerate for an hour.

Protein pancakes:
1 cup oatmeal
11 egg whites
1 whole egg
1 packet sugar free jello, flavor of your choice
Simply stir together in a mixing bowl, cook on a frying pan, using fat
free pam. MMM!! MMM!!
49 grams of protein, 54 grams carbs (complex), 6g fat.

Fruit Cooler
1 scoop Protein Power
6oz unsweetened fruit juice such as orange, cranberry or pineapple
4-6 ice cubes
Blend until smooth

Orange Blossom Special
1 scoop Protein Powder
1/2 tsp orange extract
1/2 tsp vanilla extract
8oz. non-fat milk
4-6 ice cubes
Blend until smooth

Peach Melba Smoothie
1 scoop Protein Powder
1/2 fresh peach
1/2 tsp vanilla extract
1/2 tsp raspberry extract
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Super Chocolate-Walnut Cooler
Recipe Instructions:
1 scoops Choc. Protein Powder
1/2 tsp chocolate extract
1/2 tsp walnut extract ( for crunchy use real walnuts)
8oz non-fat milk
4-6 ices cubes
Blend until smooth

Orange-banana-strawberry
Recipe Instructions:
Ingredients:
1 scoops protein
1 banana
1 cup orange juice
3 strawberries
4 ice cubes
blend until smooth

Strawberry Breeze
Recipe Instructions:
1 Cup frozen strawberries
1 scoop strawberry Protein Powder
1 can diet creme soda ( or regular)
Blend together until smooth

CreamSicle
1 Serving Vanilla Protein Powder
3 oz cold water
7 medium sized ice cubes
2 oz orange juice
Blend until smooth and serve

Berry Good Shake
Ingredients:
Mix 2 scoops of Raspberry Yogurt Protein Delite or other protein with
4 strawberries
15 blueberries
16 ounces of nonfat milk
1.2 cup of ice cubes.
It is so good that you should serve it with a little umbrella in it!

Protein-Carb Almond Blast
Ingredients:
Mix 2 Scoops of Vanilla Powder or other protein with
10-12 oz of skim milk
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.
It's like pudding!

Strawberry Nut Shake
Ingredients:
Mix 2 Scoops of Vanilla powder or other protein with
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts.

Plub Ice Shake
Ingredients:
Mix 2 scoops of Vanilla Scipro or other protein with
1 ripe plum (pitted) juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.

Peppermint Oatmeal Shake
Ingredients:
Mix 2 scoops of Chocolate Protein and milk or other protein with
1 cup sugar free vanilla ice cream
1 cup oatmeal
2 cups non-fat milk
1.2 cup water
a splash of peppermint extract!

Chocolate Coffee Shake
Ingredients:
Mix 2 scoops of Alpine Milk Chocolate Protein Delite or other protein
with:
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!
Tastes like a gourmet concoction!

Plum-Lemon Cooler
Ingredients:
2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
1 ripe plum, pitted
juice of 1 lemon
1 tablespoon multi-vitamin powder
16 ounces ice water
1/2 cup ice cubes

Peanut Butter Chocolate Truffle
Ingredients:
2 scoops chocolate flavor whey protein powder (Whey Best, Scipro)
1 teaspoon creamy peanut butter
16 ounces nonfat milk
1/2 cup ice cubes

Creatine Catalyst
Ingredients:
2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
5 Granny Smith apples
5 grams (one teaspoon) Creapureä creatine powder
1/2 cup ice cubes

Peanut Brittle Protein Shake
Ingredients:
2 scoops vanilla protein
1 tbsp sugar-free instant butterscotch pudding mix, dry
1 tbsp natural peanut butter, chunky
8 oz. cold water or lowfat milk.
3-6 ice cubes
Directions:
Add all ingredients to blender, blend, and serve. I like to add the
peanut butter in last so it stays a little chunky, just like the peanut
brittle it is replacing.


The Hulk
Ingredients:
2 scoops vanilla protein
1 ½ tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract (optional)
1 few drops green food coloring (optional)
8 oz. cold water or low-fat milk
3-5 ice cubes
Directions:
Add all ingredients to blender, blend, and pour into cup. This tastes
great without the mint so don't worry if you don't have it around. The
shake is a light green even without the food coloring but if you want it
green (like The Hulk!), you'll need a few drops.

Oatmeal Meal Replacement Shake
Ingredients:
½ cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein
3 dashes cinnamon
1/8 c sugar free maple syrup or equivalent amount brown sugar
replacement
1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
12 oz. water or low-fat milk

Cinnamon Roll Protein Shake
Ingredients:
2 scoops vanilla protein powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract) 1 packet artificial
sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes

Nada Colada Protein Shake
Ingredients:
2 scoops vanilla protein powder
1/2 c pineapple-orange juice*
1/4 tsp rum extract
1/4 tsp coconut extract (or 2 tbsp shredded coconut)
1 packet artificial sweetener
4 oz. water (or low-fat milk)
3-6 ice cubes
Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange
drink mix (dry). Increase water or milk to 8 oz.

Blueberry Dream
Ingredients:
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein of choice
2 tsp. flax seed oil
15 drops liquid stevia (optional)

[nl_schober]

[Originally posted by Sherryberry]

Low Fat Ranch Salad Dressing
http://www.fabulousfoods.com/recipe...lofatranch.html
3/4 C buttermilk
3 T low-fat mayonnaise
2 T finely chopped fresh chives
1 T finely chopped fresh basil, or 1 tsp. dried basil
2 tsp. cider vinegar
1 tsp. dry mustard
1/2 tsp. sugar
salt & pepper to taste
Makes 3/4 Cup
Mix all ingredients in a blender or food processor until smooth. Add salt and pepper to taste.

[Jugo]

*************************************
Chicken on a Stick Recipe
*************************************
1 pound boneless, skinless chicken breasts (approx. 4 breasts)
1/3 cup hoisin sauce
1/3 cup plum sauce
2 tablespoons sliced green onions
1 tablespoon grated gingerroot
2 tablespoons dry sherry
2 tablespoons white vinegar

Trim any excess fat from chicken breasts, cut lengthwise into
1/2 inch strips. Lightly flatten chicken between wax paper using
a rolling pin or meat mallet. Mix all remaining ingredients in a
large container, add chicken and toss to coat. Cover and
refrigerate for 2 hours.

Set oven to broil. Remove chicken from marinade and discard
marinade. Thread chicken onto 10-inch wooden skewers. Broil 3-4
inches from heat for about 4 minutes each side. Chicken can also
be cooked on barbecue, but skewers should be soaked in water for
20 minutes before threading chicken.

Makes 8 servings
Serving Size: 1 skewer (approx. 2 ounces)

***********************
Nutrients per serving:
***********************
Calories: 107
Total fat: 1 gram (% of calories)
Saturated fat: trace
Cholesterol: 33 mg
Sodium: 254 mg
Carbohydrate: 9 grams (% of calories)
Protein: 14 grams (% of calories)
Dietary fiber: trace


Source is: 24hour Fitness

[Jugo]

1 small sweet potato, cut into "French fry" sticks
1/2 teaspoon canola oil
Salt, pepper, garlic powder and paprika, to taste
Cooking spray

Preheat oven to 450 degrees. In medium bowl, toss sweet potato sticks with oil and seasonings. Put sticks in baking dish sprayed with cooking spray. Bake 30 minutes, turning after 15 minutes.

Makes 1 serving
Serving size: full recipe

Nutrients per serving:
Calories: 82
Total fat: 2 grams (15% of calories)
Saturated fat: less than 1 gram
Cholesterol: 0 mg
Sodium: 6 mg
Carbohydrate: 15 grams (80% of calories)
Protein: 1 gram (5% of calories)
Dietary fiber: 2 grams

[WendyOH]

I have been attempting to make a quick bread recipe that is meant to accompany meals (doesn't have enough protein on its own), and I think it's ready to share. I've now made two variations, both of which are very moist and filling

Pumpkin (or Applesauce) bread

1 c. old fashioned oats
1 t. baking powder
1 egg + 1 white
¾ c. pumpkin or ½ c. unsweetened applesauce
2 t. cinnamon
½ t. nutmeg
⅛ t. ginger
3 T. DaVinci syrup
Beat the wet ingredients together, and then mix in the dry ingredients. Bake at 350 degrees for 25 minutes in small bread pan (sprayed with Pam). Recipe makes 3 servings, each with 148 calories, 3g fat, 22g carbs, 4g fiber, 7g protein.