Wednesday, September 13, 2017

Quinoa-Black Bean Casserole



Yields: 8 servings (1 cup/serving)




Ingredients:

  • 1 cup cooked quinoa
  • 3 cups cooked black beans
  • 2 large sweet potatoes, shredded
  • 1 cup shredded low-fat cheddar cheese
  • 1 Tbsp. ground cumin
  • Dash salt and pepper
  • 1 cup salsa
  • 2 eggs
  • 2 Tbsp. fresh cilantro, chopped for garnish


Directions:

  1. Pre-heat oven to 350 degrees. Prepare a 9"x9'' casserole dish with non-stick cooking spray.
  2. In a large bowl, mix together quinoa, black beans, sweet potatoes, ½ cup of cheese, cumin, salt and pepper in a small bowl. Mix together the eggs and salsa. Pour salsa mixture over quinoa-bean mixture. Then pour everything into the prepared-casserole dish.
  3. Sprinkle the remaining cheese over the top and bake, uncovered for 30 minutes.
  4. Garnish with cilantro and serve.


Nutrition Info. (per 1 cup)
Total Calories: 204.5
Total Fat: 3.2 gm
Total Carbs: 31.7 gm
Total Protein : 13.8 gm

Friday, August 11, 2017

Greek Yogurt Chicken




Yields: 4 (4oz ) servings

Ingredients:

  • 4 boneless and skinless chicken breast – 4oz each
  • 1 cup plain Greek yogurt
  • ½ cup grated parmesan cheese
  • 1 tsp. garlic powder
  • 1 ½ tsp. seasoning salt
  • 1 tsp. pepper


Directions:

  1. Pre-heat oven to 375 degrees.
  2. Combine Greek yogurt, cheese, and seasonings in bowl.
  3. Line baking sheet with foil and spray with cooking spray.
  4. Coat each chicken breast in Greek-yogurt mixture and place on foiled sheet.
  5. Bake for 45 minutes. Serve and enjoy!


Nutrition Info (per 4oz serving):
Total Calories - 266
Total fats – 4 gm
Total Carbs – 3 gm
Sugar – 2 gm
Protein – 46 gm

                  

Friday, July 28, 2017

No Flour Low Sugar Peanut Butter Cookies




Yields: 10 cookies

Ingredients:

  • 1 cup creamy peanut butter
  • 1 egg white from a large egg
  • 1 tsp. pure vanilla Extract
  • 1/2 cup Splenda brown sugar
  • 1/3 cup almond flour


Directions:

  1. Preheat oven to 350 degree and line a cookie sheet with parchment paper.
  2. Mix thoroughly together with peanut butter, egg white, vanilla extract and brown sugar in a bowl.
  3. Add in almond flour and mix again until thoroughly combined.
  4. Roll dough into balls and place about 2" apart on the cookie sheets. Spray a fork down with cooking spray and mash the dough-balls down into a flat disc, making a criss-cross pattern on the top of the cookies.
  5. Bake for about 15' then cool on a rack.


Nutrition Info. (per cookie):
Total Calories - 180
Total Protein - 6 gm
Total Fat - 12 gm
Total Carbs. - 6.5 gm
Total Sugar - 4 gm 

https://www.bariatricfoodie.com/no-flour-low-sugar-peanut-butter-cookies/ 

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