Friday, June 23, 2017

Baked Breaded Cod Fillet


Yield: 4 Servings

Ingredients:
  • 4 skinless cod fillets (6 oz. each)
  • 3/4 tsp. sea salt
  • 1/4 tsp. freshly ground black pepper
  • 3 tbsp. melted margarine, divided
  • juice of 1 lemon, divided
  • ¼ cup dried whole wheat bread crumbs
  • 3 tbsp. finely chopped-parsley
  • 2 tbsp. finely chopped chives
Directions :
  1. Preheat oven to 425 degree F.
  2. Spray a 9"x13" baking dish with cooking spray.
  3. Sprinkle cod with salt and pepper and arrange it in the dish.
  4. Drizzle cod with half margarine and half lemon juice.
  5. In a small bowl , combine bread crumbs, parsley and chives.
  6. Sprinkle the mixture over the cod and drizzle with remaining margarine and lemon juice.
  7. Bake until bread crumbs are crispy and cod flakes easily with a fork (about 12 minutes).
Nutritional Info. (per 6 oz. serving):
  • Total Calories - 150
  • Total Fat - 9 gm
  • Total Carbs - 6 gm
  • Total Protein - 11 gm

Monday, May 29, 2017

Yogurt Breakfast Popsicles



Yields: 6 popsicles


Ingredients:

  • 1 cup Greek yogurt, plain – non-fat
  • ½ cup skim milk
  • ½ cup oats, cooked
  • 1 cup mixed fruits or mixed berries


Directions:

  1. Mix milk and yogurt together.
  2. Divide the mixture between popsicle molds.
  3. Place a few mixed fruits/berries into each mold.
  4. Divide the ½ cup oats among each mold.
  5. Place a wooden ice cream stick into each mold. Place the popsicles into the freezer for at least four hours before eating.
  6. To remove the popsicles, run the molds under a little hot water until they come loose.


Nutritional Information (per 1 popsicle):

  • Calories – 75
  • Fat – 0.6 gm
  • Carbohydrates – 11 gm
  • Sugar – 4 gm
  • Protein – 5 gm

See variations here: http://www.thekitchn.com/recipe-yogurt-breakfast-popsicles-recipes-from-the-kitchn-205988
                         

Friday, March 17, 2017

Tuna Salad



Yield: 4 servings (1/4 cup each)


Ingredients: 

  • 1 can (6 oz) tuna in water
  • 1/8 cup fat-free mayo
  • 1 tsp pickle relish
  • 1 boiled egg, diced
  • 2 Tbsp finely chopped sweet onion
  • salt & pepper to taste


Directions:

  1. Drain excess water from canned tuna.
  2. Squeeze excess moisture from pickle relish.
  3. Mix all the ingredients together, and place in a plastic container in fridge.


Nutritional Info. (per 1/4 cup):

  • Calories - 70
  • Fat - 1.5 gm
  • Protein - 12 gm
  • Carbs - 1 gm

Friday, February 17, 2017

Grilled Chicken and Tomato Avocado Salad

Yield: 4 Servings


Ingredients:

  • 4 (3-oz ) skinless and boneless chicken breasts
  • Cooking spray
  • 2 tsp olive oil
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • ¾ tsp ground cumin
  • ¾ tsp sea salt
  • ½ tsp chili powder
  • ½ small red onion, cut into ½” slices
  • 2 yellow tomatoes, each cut into 4 slices
  • 2 red tomatoes, each cut into 4 slices
  • 1 cup cherry tomatoes, halved
  • ½ ripe avocado, peeled and sliced
  • ½ cup lite ranch dressing

Directions:

  1. Pre-heat grill to medium-high.
  2. Lightly coat chicken with cooking spray. Combine oil, onion powder, garlic powder, cumin, ½ tsp salt and chili powder. Rub evenly over chicken. Coat onion with cooking spray. Arrange chicken and onion on grill rack. Grill 8-10 minutes or until juices run clear , turning chicken and onion once. Remove from grill. Let stand 5 minutes.
  3. Slice chicken. Arrange one breast on each of 4 plates. Arrange 2 yellow and 2 red tomato slices on each plate. Top each serving with ¼ cup cherry tomatoes. Divide onion and avocado evenly among the plates.
  4. Sprinkle remaining ¼ tsp salt over salad. Drizzle about 2 tbsp dressing over each salad.
                                  
Nutritional Information (per serving): 

Calories - 256
Protein - 22 gm
Carbs - 12 gm
Fat - 12 m 

Tuesday, January 17, 2017

Crab Cakes Recipe

Yield: 4 servings (2 cakes/serving)

Ingredients:
  • 2 slices whole wheat bread
  • 7 oz. can crab, drained
  • ½ C. chopped red bell pepper
  • ¼ C. chopped green onion
  • 3 large garlic cloves, minced
  • 1 tsp. dried oregano
  • 1 tsp. dried parsley
  • 1 tsp. dried basil
  • ½ tsp. lemon pepper
  • 3 egg whites
  • 1 Tbsp. lemon juice
  • 3 Tbsp. lite mayo
  • Lemon wedges, for garnish 

Directions:
  1. Pulse bread slices into crumbs using a food processor.
  2. Combine bread crumbs and remaining ingredients, except lemon wedges. Mix thoroughly.
  3. Divide mixture into eight portions, roll into balls and flatten into cakes.
  4. Cover and keep refrigerated for 30 minutes.
  5. Lightly coat a skillet with non-stick cooking spray. Heat skillet over medium heat until hot.
  6. Add crab cakes to skillet and cook for about 2 minutes per side, or until golden brown.
  7. Serve with lemon wedges.
Nutrition Information (per serving):
  • Total Calories – 148
  • Total Fat – 5 gm
  • Total Protein – 12 gm
  • Total Carbs. – 14 gm                                                                                               

Friday, December 16, 2016

Snickerdoodle Cookie Recipe



Yields: 12 cookies


Ingredients: 

  • 1 stick low-calorie butter/margarine
  • 1 c. Splenda
  • 1 large egg
  • 1 tsp. vanilla extract
  • ¼ c. sugar-free brown sugar
  • 3 tbsp. cinnamon syrup
  • 1 c. low-carb. baking mix
  • ½ tsp. salt
  • ½ tsp. baking soda
  • 1 tsp. cream of tartar
  • 1 tsp. cinnamon

Directions:

  1. Pre-heat oven to 400°F.
  2. Mix together butter and Splenda. Add egg and vanilla slowly.
  3. In another bowl, mix the remaining ingredients (brown sugar, cinnamon syrup, baking mix, salt, baking soda, cream of tartar, cinnamon).
  4. Mix all ingredients together in a mixer.
  5. Keep dough refrigerated for an hour. Then use a spoon to form 12 balls of dough. Drop them onto the cookie sheet. Use the spoon to flatten dough balls into round discs.
  6. Bake cookies 10 minutes in the oven until they are light brown and soft, not too dry.
  7. Let cookies cool off. Enjoy!

Nutritional Information (per cookie):

·        Total Calories - 86

·        Total Fat - 4.8 gm

·        Total Carbohydrates - 4.8 gm (sugar < 1 gm )

·        Total Protein - 5.5 gm

Friday, November 11, 2016

Pumpkin Yogurt Recipe

Yields: 3 servings

Ingredients
  • 1 cup plain non-fat Greek yogurt
  • 1/2 cup pumpkin puree
  • 1 scoop whey protein powder
  • 1/2 tsp. pumpkin pie spice
  • 1/2 tsp. vanilla extract
  • Splenda or other artificial sweeteners for taste
Directions
  1. Combine all ingredients until well mixed, adding sweetener.
  2. Divide into 3 containers and keep refrigerated until ready to serve.

Nutritional Information (per serving): 
Total Calories - 90
Total Carbs - 7 gm
Total sugar - 4 gm
Total Fats - 0
Total Protein - 14 gm