Wild West Frittata

Ingredients:

Olive oil
3/4 cup chopped sweet onion
1/2 cup chopped green bell pepper
4 oz 97% or 98% lean ham steak, cut into 1/4" cubes
salt, to taste (minimal)
Ground black pepper, to taste
2 cups egg whites
2 oz (1 cup) finely shredded light swiss cheese



Preheat the broiler

Place a medium broiler safe nonstick skillet over medium heat.  Lightly coat the skillet with olive oil.  Add the onion, bell pepper, and ham and cook for 5-7 minutes, or until the onion and pepper are softened but now browned.  Season with salt and pepper (keep in mind that you will be adding ham & cheese, so you really won't need much salt).
Turn the heat to medium-high and pour the egg whites into the pan.  Stir the veggies and ham in the eggs until they are evently distributed and the eggs are slightly scrambled, 1-2 minutes.  Reduce the heat to medium.  Continue to cook, continuously sliding a spatula all around the sides of the frittata as far into the bottom as possible to lossen and gently lift the eggs slightly from the pan to prevent sticking, until the frittata is almost set but still runnin on top, 4-6 minutes.
Remove the pan from the heat and sprinkle the cheese evenly over the top.  Transfer the skillet into the oven and broil for 1-3 minutes, or until the cheese is melted and the egg is completely set.  Cut the frittata into 4 equal wedges and serve.


Makes 4 Servings

Nutritional Information per serving:

142 calories
22 g protein
7 g carbohydrates
2 g fat

Low Sugar Dark Chocolate

Ingredients
 4Tbs Organic Virgin Coconut Oil.
 4Tbs of dark cocoa powder


Heat coconut oil in microwave for 30 sec until it goes from solid to liquid form.  Mix in the dark cocoa powder. Then add 6 drops of English toffee flavored Stevia and a half packet of Sun crystals to taste. Put in fridge for about 30 minutes!

I'm not sure of the calories,but this sounds awesome! :)

Cauliflower Pizza Crust

So this is a recipe I got from my friend Trixy combined a little with another one I found. 

Ingredients: 

1 head of raw cauliflower (shredded down to the size of rice or smaller...I Just put mine in a food processor)

1 egg
1 cup mozzarella cheese (I only used 1/4 cup and it was fine!)
1/2 tsp fennel ( I didn't use this ingredient either)
1 tsp oregano
2 tsp parsley

 

Preheat oven to 450

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler at high heat just until cheese is melted .

I loved this crust!! 

Broccoli & Cheddar Mini Frittatas

Ingredients:

Olive oil spray
1 cup chopped steamed broccoli
2 cups of egg whites
1 cup finely shredded low fat cheddar cheese


Directions:

Preheat the oven to 350.  Lightly mist 8 cups of a nonstick standard muffin tin with the olive oil spray. 

Divide the broccoli evenly among the cups (about 2 tbs in each), then divide the egg white sevenly among the cups (about 1/4 cup in each).  Bake the frittatas for 7 to 9 minutes, or until almost set. 

Sprinkle the cheese evenly over the tops of the frittatas.  Bake for 8 to 10 minutes longer, or until the egg is no longer runny and the cheese is melted.  Transfer the muffin tin to a cooling rack and allow the frittatas to rest for 2 miutes before serving.


Makes 4 (2-frittata) servings.

Nutrition per serving:

102 calories
18 g protein
4 g carbohydrates
2 g fat
5 mg cholesterol
1 g fiber
362 mg sodium
                                                                                                                                                                            

Turkey Chili

Ingredients

1lb of 93% lean ground turkey,1-15oz can of Hunt's Tomato Sauce, 1-6oz can of tomato paste, 24oz tomato juice, 1-15oz can of Bushs Light Red Kidney Beans, 1 cup chopped green peppers and 1 cup of chopped onions.

Directions

Brown turkey with green peppers and onion. Place in kettle with rest of ingredients and simmer for 1 hour.

Makes 5 Servings. Serving equal to 1 regular bowl.

 

Nutritional Info

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 272.8

• Total Fat: 6.8 g
• Cholesterol: 0.0 mg
• Sodium: 900.2 mg
• Total Carbs: 32.6 g
• Dietary Fiber: 7.7 g
• Protein: 25.4 g

Tortilla Crusted Tilapia

Ingredients

4 4oz tilapia fillets 6 corn tortillas (torn in pieces) 1 jalapeno pepper (seeded and chopped) 1 tsp lime juice 1/4 cup fresh cilantro 1/2 tsp chili powder 1/4 tsp ground cumin 1 egg beaten

Directions

Preheat oven to 375 and coat baking sheet with cooking spray.

Place tortilla pieces, pepper, lime juice, cilantro and spices in blender. Pulse until mixture is uniform small crumbs. Spread on a plate.

Beat egg in shallow dish.

Dip each fillet into egg mixture, then in crumbs. Pat to adhere. Place on baking sheet.

Bake until fish flakes (approx. 15 minutes depending upon thickness of fillets.)

Number of Servings: 4

 

 

 

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 177.9

• Total Fat: 3.1 g
• Cholesterol: 88.0 mg
• Sodium: 65.1 mg
• Total Carbs: 18.2 g
• Dietary Fiber: 2.7 g
• Protein: 19.5 g

Soy Meat Taco Filling

Ingredients

1 pkg. Lightlife "Smart Ground" Original Veggie Protein Crumbles 1 can Diced Tomatoes, Hunts, 14.5 oz 1 can Beans - Goya Black Beans 15.5 oz 1 small can Chiles - Ortega, Fire Roasted Diced Green 4 tbsp *Hunts 100% Natural Tomato Paste, 1 tsp. Oregano 2 tbsp. Cumin 1tbs. Chili Powder 1/2 tsp. Cayenne

Directions

Saute Onions using cooking spray. Add the rest of ingredients and stir after each.

Number of Servings: 4


 

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 223.8

• Total Fat: 0.4 g
• Cholesterol: 0.0 mg
• Sodium: 1,320.5 mg
• Total Carbs: 28.8 g
• Dietary Fiber: 11.7 g
• Protein: 26.7 g

Pecan Crusted Chicken

Nutrition at a Glance Per serving: 183 calories, 28 g protein, 1 g carbohydrates, 7 g fat (less than 1 g saturated), 66 mg cholesterol, less than 1 fiber, 379 mg sodium

• 1 large egg white
• 2 tablespoons minced toasted pecans
• 1 teaspoon chopped fresh parsley leaves
• ¼ teaspoon salt
• 2 small ¼ pound boneless, skinless chicken breasts,
• trimmed of visible fat Low-sugar, low-fat honey mustard
• salad dressing or Dijon mustard to taste (optional)

• Preheat the oven to 350°F. Lightly mist a small nonstick baking sheet with olive oil spray. In a small, shallow bowl, beat the egg white with a fork. In a small bowl, combine the pecans, parsley, and salt. Spread half of the mixture on a sheet of waxed paper. Dip 1 chicken breast into the egg white to coat. Place the smooth side of the breast on the nut mixture. Press to adhere. Place the breast, nut side up, on the prepared baking sheet.
• Repeat with the second breast and place on the baking sheet, not ouching the other breast. Bake for 20 minutes or until no longer pink. Let stand 5 minutes. Serve with honey mustard dressing or Dijon mustard for dipping, if desired.
• To toast the pecans, spread them in a single layer on a small nonstick baking sheet. Place on the top rack in a preheated 350°F oven. Bake, watching closely, for 2 to 4 minutes, or until lightly browned.

Vegetable Egg Rolls

1 Package of Coleslaw Mix
Green Onions, sliced
Sliced Mushrooms, chopped & diced
Zucchini, diced
1 Can Bean Sprouts, drained

Soy Sauce
Oyster Sauce
Fresh minced garlic
Fresh grated ginger

Egg Roll Wrappers
! Egg, beaten
PAM Spray

For the filling:

Add all the veggies to the pot on a medium heat and mix for a few minutes until the veggies are warmed up. Mix the soy sauce, oyster sauce, garlic and ginger in bowl and dump over the veggies and mix well (just enough to saturate the veggies, don't have them floating in the sauce... I used about 1/3 cup of soy sauce and I skipped the oyster sauce.. if you use both, maybe do 1/2 cup of each). Set veggies aside to cool for a few minutes.

Once the veggies are cooled, fill your egg roll wrappers with filling and assemble (there are tons of instructions online on how to assemble an egg roll. It is even on the back of the egg roll wrapper). Be sure to use a little egg to seal the wrapper.

Spray a cookie sheet with PAM and line the egg rolls on cookie sheet. Spray the top of the egg rolls with PAM (just a little, you don't want to coat too much).

Bake on 350 for a good 25 minutes. You might want to broil for a few minutes too to get them crispy on top!

Each egg roll is only 73 calories and they are a pretty good size!

Sweet & Sour Chicken

Sweet and Sour Chicken with Green Beans

ingredients:
1 cup brown rice
1 Tablespoon cornstarch
1/4 cup sugar
1/4 cup soy sauce
1/4 cup white vinegar
1 Tablespoon vegetable oil
1 1/4 pounds boneless, skinless chicken breast, cut into 1-inch pieces
2 bell peppers (any color), seeded and diced large
1/2 pound green beans, trimmed and halved
5 scallions, thinly sliced
2-inch piece fresh ginger, peeled and minced
3 garlic cloves, minced
2 Tablespoons chopped roasted peanuts (optional)
instructions:
1.  Cook rice according to package instructions.  Meanwhile, in a small bowl or measuring cup, whisk together cornstarch, sugar, soy sauce, and vinegar.  Set aside.
2.  In a large skillet or wok, heat oil over high.  Add chicken, bell peppers and green beans and cook, stirring frequently, until vegetables begin to soften, about 5 minutes.  Add scallions, ginger and garlic and cook, stirring frequently, until chicken is cooked  through and vegetables are tender, about 4 minutes.
3.  Whisk soy sauce mixture, add to skillet, and cook, stirring constantly, until sauce thickens, about 3 minutes.  Remove from heat.  Fluff rice with a fork.  To serve, spoon chicken mixture over rice and top with peanuts if desired.
Serves:  4
Nutritional information:  447 calories, 8g fat (2g sat), 36g protein, 61 carbs, 5g fiber

Peanut Butter Muffins

Ingredients

3.5 cups Whole Wheat Flour 2.5 Tbsp baking powder 1 tsp salt 1 cup smooth peanut butter .5 cup honey (substitute maple syrup or agave nectar to make vegan) 2 cups rice milk 1 cup water 2 Tbsp flax seed, ground) (substitute 2 eggs worth of Ener-G egg substitute if desired) 1/2 cup mini chocolate chips (optional)

Directions

Mix dry ingredients.
Blend in peanut butter with pastry blender or with mixer until sandy in texture
Add honey, rice milk, water, and ground flax seed, mix until incorporated. Add chocolate chips if desired. Pour into 24 muffin tins.

Bake 18-20 minutes at 400 degrees.

Makes 24 muffins

Number of Servings: 24

Nutritional Info

• Servings Per Recipe: 24
• Amount Per Serving
• Calories: 180.9

• Total Fat: 7.4 g
• Cholesterol: 0.0 mg
• Sodium: 300.3 mg
• Total Carbs: 26.5 g
• Dietary Fiber: 3.4 g
• Protein: 5.6 g

Zucchini Cassarole

Ingredients

3.5 cups Spaghetti Sauce Approx. 3 cups sliced zucchini 2 cups shredded mozzarella

Directions

Makes 6 servings using a 2.2 quart casserole dish.

Preheat oven to 350. Spread layer of sauce, then zucchini, then cheese. Repeat 2 times, ending with cheese. (3 layers of zucchini total) Cook at 350 for 45 minutes or so, uncovered.

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 185.5

• Total Fat: 6.7 g
• Cholesterol: 30.8 mg
• Sodium: 633.2 mg
• Total Carbs: 17.4 g
• Dietary Fiber: 3.2 g
• Protein: 13.7 g

Inside Out Lasagna

4 servings, about 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

• 8 ounces whole-wheat rotini or fusilli
• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 3 cloves cloves garlic, sliced
• 8 ounces sliced white mushrooms (about 3 1/2 cups)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 14-ounce can diced tomatoes with Italian herbs
• 8 cups baby spinach
• 1/2 teaspoon crushed red pepper (optional)
• 3/4 cup part-skim ricotta cheese

Preparation

1. Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.
3. Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.
4. Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.

Nutrition

Per serving: 364 calories; 9 g fat (3 g sat, 4 g mono); 14 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 16 g protein; 7 g fiber; 588 mg sodium; 786 mg potassium.

Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (50% dv), Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv).

Chocolate Dipped Strawberries

Ingredients

1 doz large Straberries 1/2 cup semisweet chocolate chips 2 tbs fat free half and half

Directions

Melt shocolate chips in microwave untill completely melted. Stir in half & half and beat until smooth. Dip strawberries one at a time, rolling to coat completely. Place finished strawberries on foil cover plate and cool in fridge for at least an hour.

serving size 2 strawberries

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 86.2
• Total Fat: 4.5 g
• Cholesterol: 0.3 mg
• Sodium: 9.3 mg
• Total Carbs: 13.1 g
• Dietary Fiber: 2.1 g
• Protein: 1.0 g