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

Friday, October 21, 2016

Apple & Tuna Sandwich Recipe




Yield: 3 Servings

Ingredients:
  • 1 can (6.5-oz ), water packed tuna
  • 1 apple
  • 1/4 cup low fat vanilla flavor yogurt
  • 1 tsp. mustard
  • 1/2 tsp. honey
  • 6 slices whole wheat bread
  • 3 lettuce leaves

Directions:
  1. Wash and peel the apple. Chop it into small pieces.
  2. Drain the water from canned tuna.
  3. Put tuna, apple, yogurt, mustard and honey in a medium bowl. Stir well.
  4. Spread 1/2 cup of tuna mix into each “toasted" bread.
  5. Top each sandwich with lettuce leaf and the remaining slice of toast.

Nutritional Info./per serving

  • Calories - 250
  • Fat - 2.5 gm
  • Protein - 23 gm
  • Carbs. - 28.5 gm
  • Sugar - 5.25 gm         

Friday, September 16, 2016

No-Pasta Lasagna Recipe



Yields: 8 servings
Ingredients

  • 1 small eggplant 
  • 1/2 cup vegetable broth 
  • 15 oz. fat-free cottage-cheese
  • 1 1/2 cup fat free mozzarella cheese 
  • 12 oz. spaghetti sauce
  • 4 oz extra-lean ground beef
  • 1 egg 
  • 1 tsp. salt 
  • 1 tsp. pepper
  • 1/2 tsp. nutmeg


Directions: 

  1. Peel eggplant and cut into 1/2 - 3/8 inch slices.
  2. Place the eggplant slices in a glass baking dish with 1/2 cup vegetable broth.Bake eggplant slices at 375 degrees until tender.
  3. Place eggplant slices on paper towels and pat dry.
  4. Combine the spaghetti sauce and ground beef.
  5. Thoroughly mix cottage cheese, egg, salt, pepper and nutmeg.
  6. Coat a 9" x 9" glass-baking pan with non-stick spray.
  7. Layer the ingredients in the pan twice - sauce, cottage cheese, eggplant, mozzarella cheese. Repeat.
  8. Bake at 350 degree for about 20 minutes or until mozzarella topping starts to brown.


Nutrition Information (per serving):
Calories - 140
Fat - 2 gm
Protein - 16 gm
Carbohydrates - 14 gm
                          
                          

Monday, August 15, 2016

Turkey Bean Enchilada Recipe

Yields:  4 servings
Ingredients:  

  • 6 medium scallions, white and green parts, chopped
  • 2 cups cooked skinless, white turkey meat, cubed
  • 15 oz canned pinto beans, drained and rinsed
  • 1 cup canned enchilada or taco sauce, divided
  • 4 medium-size fat-free or low-carb tortillas
  • 1/2 cup shredded reduced-fat Mexican cheese

Directions:

  1. Preheat oven to 350 degree.
  2. Combine scallions, turkey, beans, and 1/2 cup enchilada or taco sauce.
  3. Fill each tortilla with 1/4 turkey bean mixture. Fold in sides, top and bottom of tortilla to completely enclose filling.
  4. Place tortillas seam side down in a 9x13 inch baking dish.
  5. Pour remaining 1/2 cup of sauce over top of enchiladas and top with cheese.
  6. Cover pan and bake until heated through and cheese is hot and melted (about 20 minutes).   

Nutrition Information per serving (1 Enchilada)

  • Calories - 175
  • Fat - 3 gm
  • Protein - 14 gm
  • Carbs - 19 gm
  • Sugar - 3 gm