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50-calorie Protein Pancakes
Ingredients
Combine all dry ingredients in a medium bowl. In a separate bowl combine eggs, milk, corn syrup, Olivio and vanilla extract, mix well. Stir the liquid into the flour mixture. Heat skillet over medium heat. Spray with cooking spray. *****Use approximately 1/8 cup (2T.) batter for each pancake- this batter is relatively thin so 1/8 cup should spread to about 4 inches- careful if you pour the batter- it is easy to pour more and get fewer, larger pancakes!! ***** Cook until top surface is bubbly and edges appear dry. Turn and cook to brown the other side. Because of the whole wheat flour and cinnamon these pancakes are naturally darker. Makes 32 - 4 inch pancakes. These pancakes freeze well and can be reheated in the microwave for a quick weekday breakfast Nutritional Info Servings Per Recipe: 32 Amount Per Serving Calories: 54.2 Total Fat: 1.2 g Cholesterol: 14.3 mg Sodium: 100.0 mg Total Carbs: 8.2 g Dietary Fiber: 1.3 g Protein: 2.5 g |
Protein Pancakes (non-dairy)
Ingredients
Mix oats with hot water. Sitr and let stand for a couple minutes till fluffy. Mix protein powder with the eggs and then mix this with the oats. Stir in the cinnamon and almond extract and fry on a hot gridle sprayed with PAM cooking spray. Nutritional Info Servings Per Recipe: 4 Amount Per Serving Calories: 75.8 Total Fat: 0.8 g Cholesterol: 0.0 mg Sodium: 20.0 mg Total Carbs: 7.8 g Dietary Fiber: 1.2 g Protein: 8.4 g |
Breakfast Scramble
Ingredients:
*Turkey Sausage, 3 servings (1/2 tube) *Kraft 2% Shredded Cheddar Cheese, 0.25 cup *Egg, fresh, 3 small *Egg white, 5 serving *Milk, nonfat, .25 cup *Original No Salt Sodium-Free Salt Alternative, .5 tsp Directions Cook turkey sausage in non-stick skillet. Mix eggs, egg white, milk and No Salt in a bowl. Once sausage is cooked, add egg mixture to skillet. Half way through cooking eggs, add in the cheese. Enjoy! Nutritional Info Servings Per Recipe: 3 Amount Per Serving Calories: 217.3 Total Fat: 10.2 g Cholesterol: 209.4 mg Sodium: 454.0 mg Total Carbs: 3.3 g Dietary Fiber: 0.0 g Protein: 24.7 g |
White Chicken Chili
Ingredients
# 4 skinless, boneless chicken breast halves - shredded # 1 onion, chopped # 1 cup chicken broth # 1 (4 ounce) can diced green chiles # 1 teaspoon garlic powder or to taste # 1 teaspoon black pepper or to taste # 1 teaspoon red pepper flakes or to taste # 1 teaspoon ground cumin # 1/2 teaspoon dried oregano # 1/2 teaspoon dried cilantro # 1/8 teaspoon cayenne pepper # 2 (15 ounce) cans great Northern Beans, 1 whole, one mashed or processed # 2 green onions, chopped Directions 1. Bring salted water to boil with chicken breast. Boil until chicken is almost done. Add onions midway through. 2. Drain out water until only approximately 2-3 cups of water are left. 3. Stir in the chicken broth, green chiles, garlic powder, black pepper, red pepper, cumin, oregano, cilantro, and cayenne pepper. Adjust spices to taste. Add mashed or processed can of beans. 4. Cook until chicken breasts are done, then remove and shred. 5. Place shredded chicken breasts in soup, reduce heat, and simmer for 15 minutes. 6. Stir in the whole beans. 7. Garnish with green onions Nutritional Info Servings Per Recipe: 6 Amount Per Serving Calories: 150.8 Total Fat: 1.4 g Cholesterol: 27.9 mg Sodium: 467.8 mg Total Carbs: 16.4 g Dietary Fiber: 5.0 g Protein: 18.3 g |
Fiber-ific Cheese Sticks
Ingredients
Preheat oven to 375 degrees. In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Place crumbs in a small plastic container with a lid. Season crumbs with as much salt, pepper and Italian seasonings as you like. Set aside. Cut cheese sticks in half, so that you have 4 sticks. Place sticks in a small bowl, and pour egg substitute over the top of the sticks. Swirl egg substitute around so that it thoroughly coats the sticks. One by one, transfer sticks to the container with the crumbs. Cover container, and give it a shake to coat the sticks in the crumbs. Carefully return sticks to the dish with the egg substitute, and coat them again. Next put sticks back in the crumbs container, cover, and shake once more to coat (try doing this two at a time the second time around). Place sticks on a baking dish sprayed lightly with nonstick spray. Spritz the tops of the sticks with a quick mist of the spray. Place dish in the oven, and bake for 10 minutes (or until the first sign of cheese oozing out). If desired, serve with warm marinara sauce. Best when eaten immediately, while cheese is hot and gooey! Nutritional Info Servings Per Recipe: 1 Amount Per Serving Calories: 176.4 Total Fat: 9.5 g Cholesterol: 20.3 mg Sodium: 408.1 mg Total Carbs: 12.7 g Dietary Fiber: 7.0 g Protein: 16.8 g |
High-Protein Pancakes
Ingredients
Put all ingredients in a blender and process until smooth. Heat a griddle to 350degrees. Add a little oil in the griddle and wipe off carefully with a paper towel. Drop about 1/4 cup of the batter on the griddle for each pancake. Wait until the edges are cooked and a few of the bubbles on top become holes. Flip over and wait one minute. Remove from griddle. Nutritional Info Servings Per Recipe: 20 Amount Per Serving Calories: 68.1 Total Fat: 3.8 g Cholesterol: 85.9 mg Sodium: 117.0 mg Total Carbs: 2.8 g Dietary Fiber: 0.3 g Protein: 5.7 g |
Steak Chili
Ingredients
chop yellow onion and garlic. sautee until translucent add meat and cook thoroughly. Add chili seasoning and all canned items and cook on low heat until cooked through. heat through before serving. Garnish with shredded cheese, low or no fat sour cream, crackers or tortilla chips. If not hot enough add chipolte chili in adobo sauce during the cooking process. Nutritional Info Servings Per Recipe: 25 Amount Per Serving Calories: 309.2 Total Fat: 16.6 g Cholesterol: 50.1 mg Sodium: 328.0 mg Total Carbs: 14.1 g Dietary Fiber: 3.1 g Protein: 27.1 g |
Zone Diet Flank Steak
Ingredients
Directions Clean and trim meat. Score meat in a diagonal/diamond pattern across the grain of the meat. In a small bowl, combine vinegar, soy sauce, mustard, chili powder, agave nectar, pepper, and garlic. Place the meat in a shallow dish to marinate. Flip the meat a few times, making sure both sides are well coated. Marinate for at least 30 minutes, flipping at least once during that time. Broil for 5 minutes per side or until done, basting frequently with leftover marinade from the dish. Slice meat across the grain into 1/4-inch strips before serving. Nutritional Info Servings Per Recipe: 2 Amount Per Serving Calories: 110.1 Total Fat: 4.4 g Cholesterol: 29.5 mg Sodium: 149.5 mg Total Carbs: 4.4 g Dietary Fiber: 0.0 g Protein: 12.2 g |
Slow Cooker Sweet and Sour Chicken
Ingredients
Place chicken in the bottom of your slow cooker. Mix remaining ingredients together, pour over chicken. Cook on low 6-8 hours until chicken is thoroughly cooked. Nutritional Info Servings Per Recipe: 8 Amount Per Serving Calories: 161.8 Total Fat: 1.7 g Cholesterol: 65.8 mg Sodium: 250.5 mg Total Carbs: 8.1 g Dietary Fiber: 0.5 g Protein: 26.8 g |
Ceviche
Ingredients
Finely chop all ingredients and combine. Nutritional Info Servings Per Recipe: 6 Amount Per Serving Calories: 89.9 Total Fat: 1.0 g Cholesterol: 147.3 mg Sodium: 175.9 mg Total Carbs: 3.5 g Dietary Fiber: 1.1 g Protein: 16.5 g |
Mini Crustless Tofu Quiche
Ingredients
Preheat the oven to 375 F and spray 12 regular sized muffin cups well with olive oil. Lightly spray a skillet with olive oil (a little spray bottle filled with olive oil works great for this). Saute the garlic, mushrooms and bell peppers until the mushrooms just begin to exude their juices. Stir in the chives, rosemary and fresh ground black pepper and remove from the heat. Place the remaining ingredients into a blender and process until completely smooth and silky. Add the tofu mixture to the vegetables and stir to combine. Spoon equally into 12 muffin cups (it will fill regular muffin cups about halfway). Put the muffin tin into the oven and immediately reduce the heat to 350F. Bake until the tops are golden and a knife inserted into the top comes out clean (25 - 35 minutes). Remove from the oven and allow them to cool for 10 mintues. Nutritional Info Servings Per Recipe: 12 Amount Per Serving Calories: 39.4 Total Fat: 1.1 g Cholesterol: 0.0 mg Sodium: 80.6 mg Total Carbs: 4.6 g Dietary Fiber: 0.6 g Protein: 3.2 g |
Chili-Glazed Tofu
Ingredients
# 1 tablespoon sugar # 2 tablespoons rice vinegar # 2 tablespoons low-sodium soy sauce # 1 teaspoon bottled minced ginger # 1 teaspoon hot chili sauce with garlic (such as KA·ME) # 1 pound extrafirm tofu, drained and cut lengthwise into 9 pieces # 1 teaspoon salt, divided # 1/4 teaspoon black pepper Directions Heat peanut oil in a large nonstick skillet over medium-high heat. Combine sugar, vinegar, soy sauce, ginger, and chili sauce in a small bowl. Sprinkle tofu with 1/2 teaspoon salt and pepper. Add tofu to pan; cook 3 minutes on each side or until browned. Add soy sauce mixture; cook 20 seconds, stirring constantly. Remove from heat. Nutritional Info Servings Per Recipe: 4 Amount Per Serving Calories: 85.8 Total Fat: 1.4 g Cholesterol: 0.0 mg Sodium: 762.6 mg Total Carbs: 7.4 g Dietary Fiber: 0.1 g Protein: 11.1 g |
Pasta-Free Veggie Tofu Lasagna
Ingredients
Slice the zucchini lengthwise into 1/8-inch thick strips. Place in a bowl and salt generously, tossing once or twice to coat well. Lay strips on paper towels on your work surface. Set aside 1 hour. Meanwhile, spray a large saucepan with nonstick spray and set over medium heat. Add the onion; cook, stirring often, until softened, about 2 minutes. Add garlic; cook 20 seconds. Add the mushrooms; cook, stirring often, until they give off their liquid and it reduces to a glaze, about 7 minutes. Stir in the tomatoes, basil, oregano, nutmeg and pepper. Cook, stirring occasionally, until the tomatoes start to break down and the sauce thickens, about 25 minutes. Position the rack in the center of the oven and preheat the oven to 350°F. Blot any moisture off the zucchini strips with paper towels. Use one third of the zucchini strips to line the bottom of a 9 x 13-inch baking pan, laying them lengthwise like you would lasagna noodles. Top evenly with one third of the sauce, then one third of the tofu. Place half the remaining zucchini strips on top, as before, then top evenly with half the remaining sauce and half the remaining cheese. Repeat this process one more time: using the remaining zucchini, remaining sauce, and remaining tofu. Bake, uncovered, until bubbling, about 45 minutes. Let stand at room temperature for 10 minutes before slicing into 6 pieces; serve. Nutritional Info Servings Per Recipe: 6 Amount Per Serving Calories: 71.7 Total Fat: 1.3 g Cholesterol: 0.0 mg Sodium: 1,220.5 mg Total Carbs: 12.5 g Dietary Fiber: 3.7 g Protein: 6.1 g |
Low Carb, Low Fat Meatloaf
Ingredients
Preheat oven to 350 degrees Put Roast Soy Nuts into Ziploc bag. Roll over with rolling pin until texture of bread crumbs. Mix all ingredients in a medium sized bowl until well blended. Place into meatloaf pan Baked uncovered for 1 hour 15 minutes Let sit on counter for 5 minutes prior to slicing. Nutritional Info Servings Per Recipe: 10 Amount Per Serving Calories: 287.6 Total Fat: 13.3 g Cholesterol: 107.5 mg Sodium: 776.4 mg Total Carbs: 10.4 g Dietary Fiber: 3.3 g Protein: 31.6 g |
Ingredients:
Heat a skillet to medium and preheat the oven to 325. Cook the sausage thoroughly while breaking it up as much as possible with a wooden spoon. Set aside on paper towels to cool and drain fat. In the same pan, sweat the veggies until everything is soft. Whisk the eggs and whites with the garlic, sage, salt and pepper. Divide everything evenly in a 12 muffin tin. Bake for 20 minutes or until set. Nutritional Info Servings Per Recipe: 12 Amount Per Serving Calories: 66.6 Total Fat: 3.0 g Cholesterol: 80.8 mg Sodium: 109.7 mg Total Carbs: 1.6 g Dietary Fiber: 0.2 g Protein: 7.6 g |
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