Nutrition: Recipe and Meal Ideas

[inatic]

For safe keeping

Lite's Choc Banana Nut Muffins.
8 eggwhites
1 c oats
1/2 c cottage cheese
1/2 splenda
2 tsp baking powder
1 banana
1/2 -3/4 sc of choc protein powder
1tb unsweetened cocoa
2tb choc syrup or extract OR van extract (choc liquor is oh so yum!)
2 tb chopped walnuts

blend everything together and bake at 350degrees fora about 28 minutes. Makes 12 muffins.

[Jugo]

This looks good.....

[JuliaL]

My local grocery had lump crabmeat on sale yesterday and I made these. They turned out delicious!

1 lb. lump crab meat
1/2 cup rolled oats, ground fine
1 small stalk celery, chopped fine
1/4 medium onion, chopped fine
1/4 medium green bell pepper, chopped fine
1 large egg
2 tsp. Old Bay seasoning
1 tsp. garlic powder
1 tsp. sweet paprika

Put crab meat in large mixing bowl. Grind oats in food processor, add to crab meat. Chop celery, onion and green pepper in food processor and add to bowl. Lightly beat egg and add to mixture with spices. Form into 4 cakes and cook in olive oil or canola oil over medium heat in covered skillet about 10 mins. per side. Serve with lime mayonnaise if desired.

Lime Mayonnaise

2 tbs. light or non fat mayo
1 tbs. dijon or brown mustard
Juice of 1 small lime
1/2 tsp lime zest

Blend well and chill

Nutritional info (without mayo and not counting the oil for frying):
Per serving (4 svg.)
Cals - 182
Carbs - 10
Fiber - 2
Fat - 3
Protein - 28

[Jugo]

Looks great... thanks for passing it along!

[buffedstuff]

the white chili is excellent

[JuliaL]

This sounds weird but it's really tasty. I based it on the Mexicali Beef & Cabbage Pie that I used to eat when I was doing Atkins. If you are doing Atkins, just eliminate the beans

Cabbage Chili

1 small head of cabbage
1 medium yellow onion, chopped
1 lb. extra lean ground beef
1 can diced tomatoes
1 small can diced green chilis
1 can black beans
3 tbs. chili powder (or more to taste)

Brown ground beef in a skillet with 1/2 of the chopped onion. Drain fat. Return browned meat to skillet and add remaining ingredients (except cabbage). Lower heat and simmer for 30 mins. Meanwhile, chop cabbage. Sautee chopped cabbage in a bit of olive oil with the remaining onion. Cook until wilted and transparent, but not soft. For each serving, place approximately 1 cup of cooked cabbage in a bowl and top with 1/2 to 1 cup of meat mixture. Makes approx. 5 servings. You could also top with low fat cheese if you eat dairy.

[JuliaL]

5 whole eggs
1 cup egg whites
1/2 yellow onion, chopped
1/2 red bell pepper, chopped
1 tsp. chopped garlic
1/2 cup low fat or FF mozzarella cheese
1 cup FF cottage cheese
1 cup raw baby spinach
1/2 tsp oregano
1/2 tsp. garlic powder
salt & pepper to taste

Sautee onions and peppers until soft. Add chopped garlic during last minute or so of cooking. Mix remaining ingredients in a large bowl. Add sauteed garlic, onions and peppers. Blend well and pour into a 9" pie plate that has been sprayed with non-stick cooking spray. Bake at 350 for 35-40 mins. until center is set and edges are brown. Makes 5 servings

Per svg:
Cal - 174
Fat - 7
Carb - 6
Protein - 20

[RedPanda]

Here's another nice frittata recipe...

SMOKED SALMON AND RICOTTA FRITTATA

Makes 6 servings

200g/8oz smoked salmon, roughly chopped
150g/5oz low-fat ricotta
1 tablespoon capers, rinsed, drained and chopped
1/2 cup green onions, finely chopped
3 tablespoons dill, finely chopped
grated zest 1/2 lemon
2 eggs, lightly beaten
1/2 cup skim milk

Preheat oven to 160 C/320 F. Spray a 9" pie or quiche dish with cooking oil spray. Combine all ingredients. Pour into dish, bake 40-45 mins, or until filling is set.

Nutritional info per serve:
Calories: 123
Carbs: 2.1
Protein: 13.4
Fat: 4.5

[Tricia2587]

Fogot the protein powder in my muffins. They spread out touching each other, and cooled to a popover look alike with a soft middle, eadible, but I'll never do that again!

Tricia

[RedPanda]

YUMMY LOW FAT, LOW SUGAR GRANOLA

6 cups rolled oats (old-fashioned oats)
2 teaspoons ground cinnamon
1 teaspoon ground ginger
⅓ cup sugar-free maple syrup
3 egg whites, beaten
120g/4 oz chopped sugar-free dried apricots, mango, pawpaw or pears
½ cup sugar-free applesauce

Preheat oven to 150ºC/300ºF.

In a large bowl, combine oats, cinnamon and ginger. In a separate bowl, combine maple syrup, egg whites and applesauce. Add to oat mixture.

Loosely pat into large cookie sheet and bake for about 70 mins until golden brown and crisp, stirring after 20 minutes and 40 mins.

Turn off oven, open door and let granola cool in oven to crisp it a bit more.

When granola is completely cool, stir in dried fruit.

Nutritional info for ½ cup:
Calories 178
Carbs 32.2g
Protein 7g
Fat 4.5g

[RedPanda]

This is a yummy and different way to eat oatmeal. It tastes a bit like cake or quick bread and makes a convenient and portable breakfast.

Serves 4

2 cups rolled oats
1½ teaspoons baking powder
1 cup skim milk
2 eggs
½ cup unsweetened applesauce*
¼ teaspoon liquid stevia*
1 teaspoon vanilla essence
1 teaspoon ground cinnamon

Combine wet ingredients and add dry ingredients. Bake in sprayed 8" square pan at 175ºC/350ºF for 35-45 min. Test centre by inserting a knife and if it comes out clean, the Baked Oatmeal is done. Keeps well in fridge. Can be frozen.

* original recipe had ½ cup Splenda.

Nutritional info:
Cals: 276
Carbs: 43g
Protein: 6.7g
Fat: 8.8g

[abercrombie3f]

Anyone know the recipe for protein muffins??

[inatic]

there are quite a few posted in this thread. Re read through it. All muffins recipes ARE protein muffins, though they all have carbs.

[fiftyfifty]

Shannycakes - can't wait to make em tomorrow morning!! I have a few questions...
Has anyone tried using Egg Beaters instead of real egg whites?
edit: if so, how much egg beaters did you use to equal 4 egg whites?

Also, according to my calculations, for one batch of regular shanycakes the numbers come out to:

4 egg whites - 120cal/24p/4c/0f
1/4c. cottage cheese (1%) - 45cal/7p/6c/1f
1/2c. oats - 150cal/5p/27c/3f
4 pks splenda - 0?
1 tsp cinnamon - 6cal?
1 tsp vanilla extract - 12cal/0p/1c/0f

which would be 333cal/36p/38c/4f or roughly 43%p/46%c/11f

does that look right?


I'm just starting to get the hang of BFFM..... or at least that's what I'm trying to do

[nifer6]

I also have a question aboutr the shanny cakes. has anyone microwaved them? I don't have an oven right now, so I am curious.

[abercrombie3f]

anyone have a recipe for breakfast cookies??

[babydollsea]

Big Oatmeal Cookies
5 Servings @ 2 Points

Add a snack box of raisins, dried cherries, apricots or cranberries for some fruit.

· 1-1/4 cup quick cooking oats
· 1/4-cup whole-wheat flour
· 1 cup unsweetened applesauce
· 1 1/2 tsp cinnamon
· 1 1/2 tsp baking powder
· 1/4 cup Splenda

1. Preheat oven at 350°F.

2. Combine all ingredients together, and mix well. Make into 5 large cookies.

3. Bake in a for 15-20 minutes until done.

[debbiedo]

I use liquid egg whites. I also use the apple recipe with natural applesauce.I make muffins instead of pancakes.

I am close to being addicted the muffins but I also like plain oatmeal(1 cup cooked) with 1/2 c 1% cottage cheese(packet splenda and cinnamon) so I have been doing that most mornings instead.

[fiftyfifty]

Originally Posted by dshulman

I use liquid egg whites. I also use the apple recipe with natural applesauce.I make muffins instead of pancakes.

I've made a few different variations of the muffins since my last post. I find that real egg whites seem to work better for some reason. If/when I use egg beaters, I use about 50%-75% of what the recipe calls for.

How about you, dshulman???

[fiftyfifty]

and.... my absolute favorite way to eat my oats is:

2/3 cup oats dry (regular rolled oats) with a 1/2 tsp of cinnamon, a packet of splenda and 2 tbsp of applesauce... I have this with a whey shake pretty much every day for my 2nd meal.
I really struggled to get the cooked oats down. The texture just didn't do it for me..... whoever suggested this mixture, Thank You!!!

[debbiedo]

I use 3/4 c liquid egg whites per recipe. I think it comes to more egg then what you get when you use real eggs but I can't seperate eggs well and end up making a mess. My muffins come out great though. Some people don't use cottage cheese. I use 1/4 c.1% cottage cheese and 1/4c. natural applesauce and 1/3 c. oats and 3/4 c. liquid egg whites and a teaspoon baking powder, cinnamon, vanilla davinci's syrup and nutmeg.I spray muffin liners with Pam and bake 25 minutes and never eat until cooled.

[debbiedo]

I make my oats in microwave and they come out great. I use 1/2 c or 3/4 c uncooked oats. for 1/2 c it is 1 cup water and microwave for 2 minutes and 45 seconds. I make in a 7 cup food storage bowl. I mix in 1/2 c 1% cottage cheese cinnamon and splenda and sometimes I chop apple and cook with oatmeal and mix in cottage cheese. I love this every morning more then the muffins.

[JuliaL]

Multi-grain breakfast bars

1 cup rolled oats (old fashioned)
1 cup rye flakes
1 cup barley flakes
1 cup non-fat dry milk
1/3 cup soy flour
1/3 cup Splenda
1/3 cup raw sunflower kernels (optional)
1/3 cup ground flax seed
2 tbs. cinnamon
2 tsp. baking powder
1/2 tsp. salt
1 cup dried apples (sugar-free)
1 cup non-fat cottage cheese
1 cup egg whites
1 cup applesauce
1/3 cup vanilla SF Torani's syrup

Mix dry ingredients. Add dried apples and stir to coat. Mix wet ingredients and add to dry ingredients. Stir until blended well. Spray a 10x13 pan with non-stick cooking spray. Spread batter in prepared pan and bake at 350 for about 40 mins. until edges are brown. Cool completely and spread with SF raspberry jam if desired. Cut into 10 bars.

Nutritional info:
Cals - 244
Fat - 5
Carbs - 42
Fiber - 8
Protein - 16

[WATCH-ME-SHRINK]

4 egg whites (I use 3 egg whites and one whole egg)
1/2 cup oats
1 tsp baking powder
1 tsp cinnamon
1 scoop vanilla protein powder
1-2 T favorite s/f Davinci flavor
2 T Splenda
dash of salt

Stir well, pour in muffin tins or papers sprayed with Pam. Bake at 375 for 20 mins, or until done. I get 7 muffins with this recipe.

[abercrombie3f]

Originally Posted by WATCH-ME-SHRINK

4 egg whites (I use 3 egg whites and one whole egg)
1/2 cup oats
1 tsp baking powder
1 tsp cinnamon
1 scoop vanilla protein powder
1-2 T favorite s/f Davinci flavor
2 T Splenda
dash of salt

Stir well, pour in muffin tins or papers sprayed with Pam. Bake at 375 for 20 mins, or until done. I get 7 muffins with this recipe.

I LOVE these. I, however, use 5 egg whites and 3/4 c oats and totally omit the baking powder, protein powder, salt and splenda. i just add extra davinci's. Sometimes i add apple slices, pumpkin, banana, blueberries or rasberries..tastes great!

[RVcook]

I'm posting the recipes that Debbie provided in the weekly BFFM thread so that they don't get lost again!

Protein Bar Recipes:

Meal Replacement Bars (Cutting)

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout


STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g


ABC Protein Bars

10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milk

DIRECTIONS

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present.

Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts

Serving Size: 1 Bar

Calories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g


Low Fat "Majmum" Protein bar

ingredients:

8 oz fat free cream cheese
4 scoops protein powder ( i use chocolate)
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)

Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.

add the oats and mix with the mixer until you have a fairly homogeneous mixture.

note if it is too thick add a 1/4 cup of milk or water

spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.

I cut mine into ten bars for a breakdown of

154 cals, 17.8g carb, 15g protein, 1.8 g fat


Chewy Chocolate Peanut Butter Protein Bars

1 cup oat flour
1 ½ cups whey protein powder
¼ cup cocoa powder
½ cup nonfat dry milk powder
¼ cup stevia blend
½ teaspoon salt
2 egg whites
½ teaspoon super-strength chocolate flavoring (LorAnn)
½ teaspoon super-strength peanut butter flavoring (LorAnn)
¼ cup creamy peanut butter
¼ - 1/3 cup water

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

Combine all dry ingredients in blender -- Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.

Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut