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.

[nonstickpam107]

Herbed Pan Bread (a variation of Shannycake muffin).

4 egg whites
1/2 cup oats
1/4 cup lowfat Cottage Cheese
1 tsp. baking powder
1/4tsp. sage
1/4tsp. rosemary
1/4 tsp. lemon pepper

Pour into two-three small mini loaf pans, bake for 25 to 30 minutes. I slice this and toast it in a toaster oven and make a small meal sandwich. It's also good as muffins with 1/3 of a cup of shredded lowfat cheddar cheese.

Pam

[Jugo]

I found this recipe on Pam Brown's site and she was the creator... not sure where or if this would fit into my menus one day or anyone else but thought I would pass it along...


Sweet Potato Pie

Bake extra sweet potatoes and store in refrigerator for a quick blended dessert.

1 cup of sweet potato
1 cup nonfat/lowfat cottage cheese
1 tsp cinnamon
1/4 tsp all spice
1/2 tsp vanilla extract
3 Tbsp Splenda (or to taste)

Blend all ingredients with Braun hand blender until smooth. For an extra tasty treat, top with walnuts.

Nut. Info from Mastercook and not including the walnuts:

Calories: 316
Fat: 3grams
Carbs:46 grams
Fiber: 5 grams
Protein: 30 grams

[nonstickpam107]

Juls...yep that 'fit right in'!! LOL Thanks

Pam

[inatic]

AND if you need to lower carb it for a different time of day, try adding Pumpkin filling . That is yummy too!

[inatic]

SHerri originally posted these.. I am putting them up for safe keeping,

Pat...Here are some homemade protein bar recipes I posted a little while ago on the daily chat. They can be made with whey protein instead of soy.

5 tbsp natural peanut butter (chunky or smooth)
* 1/2 cup dry oat meal or whole grain hot cereal (uncooked)
* 1/2 cup oat flour (double the dry oats if you do not have oat flour)
* 6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
* 1 teaspoon vanilla
* 2 tablespoons flax seeds (optional)
* 1 cup non-fat dry milk
* 1/2 cup water (depending on what type of protein you use, you may need to add more)
* Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.

Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla. Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated

197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber

An equal amount of regular rolled oats can be substituted. Chocolate & Peanut Butter Protein Bars
from removed
Need a boost after your workout? This wonderful combination of flavors and moistness make this recipe from Body Trends one you will return to again and again. Not only does this recipe taste great, but it is good for you.
Ingredients:
• 2 Level scoops of chocolate soy or whey-based protein powder
• 1 Tablespoon of natural peanut butter
• 1/4 Cup steel cut oatmeal*
• 4 Egg whites
• 1/4 Teaspoon vanilla extract
• 1/2 Cup unsweetened applesauce
Directions:
1. Preheat oven to 350 degrees F.
2. Mix egg whites & uncooked oatmeal. Add remaining ingredients.
3. Spray nonstick cooking spray in a 8"x8" baking dish. Spread mixture in an even layer, over the bottom of the dish. Bake for 20 minutes, or until the edge starts to pull away from the sides of the dish.
4. Let cool for 5 minutes and cut into bars.
Makes 9 bars
Correction on this recipe...I got it off a forum and found the original recipe. The nutritional information is wrong too.

It should be 4 Tablespoons of natural peanut butter...the rest of the recipe is correct.

Correct Nutritional info for these is:
Totals for the entire recipe:
Calories: 845
Fat: 36 grams
Carbs: 54 grams
Fiber: 9 grams
Protein: 77 grams

Totals per bar (makes 9 bars)
Calories: 94
Fat: 4 grams
Carbs: 6 grams
Fiber: 1 gram
Protein: 8.5 grams
* Steel cut oats refers to the basic chopping of oats from their original form.
Rolled oats are actually processed and lose nutrients in the transition. Rolled oats are the most common form (think Quaker) found in the grocery store chains.
Steel cut oats are available at most health food stores. They are usually sold in bulk and are often called Irish oats.

Christine's Renegade Protein Bars
Fat: 3g | Protein: 21g | Carbs: 33g | Servings: 9

You think these protein bars are badass, you should see this girl swing a kettlebell....

Dry Ingredients:
3 1/2 cups rolled oats
1 1/2 cups powdered non-fat milk
1 tsp Vanilla
4 scoops vanilla protein powder

Wet Ingredients:
1 cup sugar free pancake syrup (Be careful which syrup you buy - reduced calorie doesn't mean sugar free.)
2 egg whites or silken tofu
1/4 cup Orange Juice (or substitute water or liquid from other fruit)
1/4 c. natural applesauce (or 1/2 banana)

Other optional ingredients: (which will change the nutritional profile; you may need to experiment with the other ingredients to obtain the right consistency)
Raisins
Nuts
Peanut butter
Coconut

*Substituting quinoa for the oatmeal increases the protein greatly, but also increases the calories. I sometimes use a mixture of oatmeal and quinoa and it tastes great.


Instructions:
1. Preheat oven to 325 degrees.
2. Mix all dry ingredients (I use a Kitchen Aid on the lowest setting)
3. Mix all wet ingredients in a separate bowl and then add slowly to the dry ingredients (while stirring)
4. I use a 9 x 12 baking dish, coated with cooking spray; others may prefer a thinner "bar" and can use a cooking sheet.
5. Bake until edges are crisp and browned. (I start with 15 minutes and test with a toothpick.)
removed

These are from Maggie Wang from this forum…here is the link removed

The stats on all of them are on target for a 40/40/20 or 40/30/30 macronutrient ratio. Unless otherwise noted, the recipes yield 10 bars each.

These are great as portable snacks, don't contain preservatives, are no-bake, and are a great way to use up that "OMG, why did I buy this brand of icky stuff" protein powder that's hiding away in your pantry.

- Maggie

========
(Upside down) Strawberry Cheesecake Bar

Yield 10 bars

Bar:

• 8 packets splenda
• 1 cup nonfat dry milk
• 8 scoops vanilla myoplex protein powder
• 8 oz 1/3 less fat cream cheese
• 3/4 cup (dried fruit mix of your choice: cranberries, cherries, strawberries etc. Just remember to chop ‘em if you use larger fruit pieces though!)

• 1/2 cup Fiber one or All-bran cereal
• 1 tsp vanilla extract
• ¼ water (only as needed!)

Topping:

• 2 TBSP Sugar Free Strawberry preserves
• 2/3 cup Atkins almond crisp cereal, crushed up

Nutritional Stats:

236 cals, 6.7 g fat, 4.1 sat fat, 20.7 g carbs, 2.6 g fiber, 22.6 g protein

Directions:

Line 9x13 or 9x9 square baking dish or with wax paper (let the paper be over size on two opposite ends so that you can use them to pull out the bars after setting) or spray pan with cooking spray. Combine dry BAR ingredients in a large bowl and mix well. Add cream cheese and cut in thoroughly with pastry mixer, potato masher or two knives. The mixture should look like coarse meal. Add vanilla extract and small amount of water. Using a wooden spoon or rubber spatula, quickly mix until a tacky dough forms. Press into pan using a sheet of wax paper or a spatula sprayed with cooking spray. Spread 2 TBSP preserves evenly across surface of bars and sprinkle crushed Atkins cereal across the top and press down with the wax paper. Refrigerate overnight or freeze for 1 hour and cut into bars/squares. Wrap bars individually in plastic wrap. Keep frozen or refrigerated.
=========

Crispy Treat (2 layer bar)

Yields 10 bars

Nutritional information per bar: 200 cals, 5g fat (23%), 1.4 g fat, 20. g carb (37%), 1.8g fiber, 20.1g pro (40%)

Base Layer

• 4 scoops chocolate Myoplex
• 1/2 oz (11 whole) almonds, chopped
• ¼ cup Atkins Almond crisp cereal
• ½ cup dry nonfat milk powder
• 1 tsp cocoa powder
• 2 TBSP natural peanut butter
• ½ tsp vanilla extract
• 4 packets of splenda
• ¼ cup water (less or more based on your protein powder)

Crispy Treat Layer

• 1 cups Atkins almond cereal, crushed up (or leave whole)
• 2 cups Keto Crisp Cereal (reg or cocoa flavor)
• 18 - 20 large (or 1/2 of 10 oz bag) marshmallows
• 1 TBSP butter/margarine

Line large (9 x 13 or at least a 9 x 9) baking dish of loaf pan with wax paper (let the paper be over size on two opposite ends so that you can use them to pull out the bars after setting).

BASE layer: Combine dry ingredients for BASE layer in a medium bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla extract. Using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan and press down using a sheet a wax paper and a spatula.

CRISPY layer: Combine cereals in bowl. Over stove in non-stick pan, melt butter over low heat. Add marshmallows and stir until melted and sticky. Remove from heat and quickly stir in cereals to coat. Press mixture into pan on top of base layer using wax paper (or spray your spatula with cooking spray) to prevent sticking. Microwave: melt butter in med bowl. Add marshmallows and stir until coated. Microwave for another 30 sec – 1 minute or until melted and stir halfway through so that it’s smooth. Quickly stir in cereal mixture and continue as above.

Refrigerate for overnight or freeze for 1 hour and cut into 10 bars. Wrap individually in plastic wrap or store in covered container between sheets of wax paper. Keep refrigerated.

==========

Stella bar – Protein Packed Choco/Vanilla Chip Crisp

Bar Ingredients:

4 tbsp natural peanut butter (chunky or smooth)

½ cup All- Bran with extra fiber, crushed up

1/4 cup oatmeal

3/4 cup TJ’s More and less cereal, crushed up (note: this cereal is 12 gs protein, 11 gs carbs per 2/3 cup so you’ll end up with an even BETTER protein – carb ratio w/ atkins since that has even more protein)

6 scoops Myopro whey protein

1.5 teaspoon almond extract or vanilla extract (and 1 tsp of cocoa if making chocolate version)

1 cup non-fat dry milk

1/2 cup water (depending on what type of protein you use, you may need to add more)

8 packets splenda

Topping: 1 TBSP Peanut butter, 3/4 cup of TJ’s More and Less cereal (crushed up) and 3 TBSP nestle’s mini morsels

Stats: 207 cals, 7 g fat (32%), 2g sat, 17.1g carbs (28%), 3.5g fiber, 20.5g prot (41%).

Line 9x13 baking dish of loaf pan with wax paper (let the paper be over size on two opposite ends so that you can use them to pull out the bars after setting). Combine dry BAR ingredients in a large bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla/almond extract. Using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan and press down using a sheet a wax paper and a spatula. Pull up paper and spread 1 TBSP of peanut butter (warmed for 10 secs in microwave) across surface. Sprinkle crushed Cereal and mini morsels across the top and press down firmly again with the wax paper. Refrigerate a few hours and cut into bars/squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.

=========

Cran-Raisin Strawberry Bfast crunch bars (Re-post)

Ingredients:

6 tbsp natural peanut butter (chunky or smooth)
1.25 cup dry oats or whole grain hot cereal (uncooked)
5 scoops strawberry Myopro whey protein
1.5 teaspoon almond extract or vanilla extract
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
8 packets splenda
1/2 cup raisins
1/2 cup dried cranberries
1 oz (22 whole almonds) chopped or crushed

Topping: 2/3 cup of Kashi Go Lean crunch cereal (crushed up)

Nutritional info: 40% carbs, 30% protein, 30% fat

For (10 bar batch) 256 cals, 8.4g fat, 1.8g sf, 28.3g carbs, 18.6g pro, 3.2g fiber

For (9 bar batch) 284 cals, 9.33g fat, 2g sf, 31.45 carbs, 20.66g pro, 3.55g fiber

Directions:

Line 8x8 baking dish of loaf pan with wax paper (let the paper be over size on two opposite ends so that you can use them to pull out the bars after setting). Combine dry ingredients EXCEPT Kashi Go Lean in a large bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla/almond extract. Using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan and press down using a sheet a wax paper and a spatula. Pull up paper and sprinkle crushed Kashi across the top and press down firmly again with the wax paper. Refrigerate a few hours (or freeze for an hour) and cut into bars/squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.-Sherri

[inatic]

Here is JuliaL revamp of one of the above recipes. Thanks for sharing

Sure! I make those Christine's bars just about every weekend and I've got it down to a science. Here is how I make them:

3 cups rolled oats
1 cup fat free dry milk
4 scoops vanilla protein powder
1/2 cup splenda (optional)
1 cup low fat or fat free cottage cheese
1/2 cup egg whites
1/2 cup no sugar applesauce
1/2 cup Torani's or Davinci's SF vanilla syrup
1 cup dried chopped apples (optional)

Mix them all together and put into a 9x13 pan sprayed with butter-flavor cooking spray. Bake at 350 for about 15-20 minutes until center is set and edges are brown. Cut into 9 bars.

Here is another recipe a gal on the bffm yahoo site found yesterday from Food Tv.. Pretty carby, and uses soy, but you can ajust it to whey and play with the carbs.

http://www.foodnetwork.com/food/reci..._31336,00.html

4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan


Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.

In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.

Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.

In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.


Other Recipes from this Episode
Brown Rice Crispy Bar
Granola Bars

[Layla]

I don't have nutrition counts for these, but as long as you use low-fat/fat-free ingredients, I think the basic bones of the recipes are healthy.

Here are a couple of recipes I created in the last week that went over well in our house, if you want to try them. One caveat - I don't measure anything, so all the measurements are estimates. I can't always remember which seasonings I used, so experiment with what you like. (In most cases, I use "low fat" varieties of ingredients when applicable, so these meals are pretty healthy too.)

LAYLA'S SALMON CAKES

Ingredients:
2 medium sized salmon filets, COOKED (canned salmon would probably work too)
mayonnaise - about 3 dollops
cracker or bread crumbs 1/4 - 1/2 cup (I use Ritz whole wheat crackers)
green pepper 1/4 to 1/2 cup (finely diced)
onion 1/4 to 1/2 cup (finely diced)
cajun seasoning/bay seasoning 2 - 3 Tablespoons
chopped garlic 1/4 teaspoon
oregano 1/4 teaspoon
grill seasoning 1/2 teaspoon
red pepper 1/4 teaspoon
salt and pepper to taste

Flake the cooked fish into small bits and combine in a bowl with all the other ingredients. You want a "meatball-like" consistency, since these are essential fish meatballs of sorts.

Shape into hamburger-sized patties, pretty flat and thin (about 1/4 inch) and place in a hot pan that has about 1 Tablespoon of Olive Oil (or other oil) in it. Cook a few minutes on each side, until golden brown. (Remember everything is already cooked, so you're just "cooking" for texture.)

That's it! I served them on a bed of spring greens.

LAYLA'S RICE STUFFED CHICKEN CORDON BLEU

Ingredients:
4 boneless skinless chicken breasts
Thinly sliced ham - 4 slices
filling:
2 cups brown rice (cooked)
soft bacon pieces (I used the jarred kind) 1 Tablespoon
white cheese (I had provolone) about 3 sandwich sized slices
yellow cheese (I had colby) about 2 sandwich sized slices
cream cheese 2 Tablespoons
milk - 1/4 to 1/2 cup
thyme - about 1 Tablespoon
red pepper - 1/4 teaspoon
chopped garlic - 1 teaspoon
Lawry's season salt, salt and pepper to taste
coating:
cracker or bread crumbs - 1/4 to 1/2 cup
parmesan cheese - 1/4 to 1/2 cup
thyme - 1 teaspoon
Lawry's season salt, salt and pepper to taste

Pound chicken breasts flat.

Combine coating ingredients and coat one side of chicken breast throughly. Place one slice of ham on the uncoated side of the chicken.
Combine filling ingredients and place a few heaping spoonfuls on the uncoated side of chicken breast and fold over. Place in a greased casserole dish. Do this will all the chicken.

Place remaining filling mixture around the chicken in the dish and top with crumbs.

Bake at 375 until the chicken is no longer pink.

Enjoy!

[Jugo]

Got some recipes from Discovery.com and Foodfit.com Gonna post a couple of them here....

Zesty Lemon Chicken Cutlets

This recipe serves: 4

Preparation time : 10 minutes
Cooking time : 10 minutes

Ingredients
1 pound chicken cutlets
salt to taste
freshly ground black pepper
1/4 cup flour
1 tablespoon olive oil
1 cup low-sodium chicken broth
1 teaspoon finely chopped garlic
2 tablespoons fresh lemon juice
1/4 teaspoon finely grated lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons capers

Cooking Instructions
1. Season the chicken cutlets with salt and pepper and dredge them in flour.

2. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the chicken and cook until golden brown on each side, about 2 minutes per side. Transfer the chicken to a platter and keep warm.

3. Add the stock and garlic to the skillet, bring the stock to a boil and reduce it by half. Add the lemon juice, lemon zest, parsley and capers. Simmer for 30 seconds and pour the sauce over the chicken. Serve immediately.

Nutrition Facts

Serving Size 2 cutlets

Amount Per Serving

Calories 195

Total Fat 5 g

Saturated Fat 1 g

Protein 28 g

Total Carbohydrate 8 g

Dietary Fiber 1 g

Sodium 294 mg

Percent Calories from Fat 25%

Percent Calories from Protein 59%

Percent Calories from Carbohydrate 16%



Tex Mex Turkey Soup

This recipe serves: 6

Preparation time : 5 minutes
Cooking time : 15 minutes

Ingredients
One 15-ounce can diced tomatoes, undrained
1 small onion, quartered
2 cloves garlic
1/4 teaspoon Cajun seasoning
1 tablespoon olive oil
4 ounces raw, dried angel hair pasta, broken into 1" pieces
3 cups drained, canned pinto beans
6 cups low-sodium turkey or chicken stock
1 1/2 cups cooked, diced turkey
salt to taste
freshly ground black pepper
chopped, fresh cilantro for garnish

Cooking Instructions
1. In a food processor, combine the tomatoes, onion, garlic and Cajun seasonings. Process until smooth.

2. In a heavy soup pot, heat the oil over medium heat. Add the pasta and cook, stirring occasionally, until the pasta starts to turn golden, about 5 to 7 minutes.

3. Add the beans, tomato mixture and the chicken stock. Increase the heat to medium-high and bring to a boil. Cook, uncovered, until the pasta is al dente, about 5 minutes.

4. Add the turkey and heat thoroughly. Season with salt and pepper.

5. Ladle the soup into 6 bowls and garnish with the cilantro. Serve immediately.

Nutrition Facts


Serving Size about 1 1/2 cups

Amount Per Serving

Calories 283

Total Fat 6 g

Saturated Fat 1 g

Protein 23 g

Total Carbohydrate 36 g

Dietary Fiber 7 g

Sodium 762 mg

Percent Calories from Fat 17%

Percent Calories from Protein 32%

Percent Calories from Carbohydrate 51%

[Brendajm]

I made this tonight with leftovers,, Yeah!! very easy and quick

CAJUN GRILLED PORK
Printed from COOKS.COM

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Boneless center pork loin chops or pork tenderloin or pork loin roast
1 tsp. seasoned salt
1/2 tsp. cayenne pepper
1 tsp. rubbed sage
1 tbsp. paprika
1/2 tsp. black pepper

Combine spices; mix well. Coat pork with spice mixture. Grill over medium-high heat until done.