Friday December 3rd, 2010

GARLIC BAKED CHICKEN W/ TUSCAN WHITE BEANS & GLAZED SWEET POTATO

Garlic Baked Chicken w/ Tuscan Style White Beans & Glazed Potatoes:

HOW:

NUTRIENTS:

Thursday December 2nd, 2010

GREEK YOGURT W/CANTALOUPE & PUMPKIN SEEDS

Greek Yogurt w/ Cantaloupe & Pumpkin Seeds:

HOW:

NUTRIENTS:

Wednesday December 1st, 2010

GLAZED SWEET POTATOES

Glazed Sweet Potatoes:

HOW:

NUTRIENTS:

Tuesday November 30th, 2010

CHICKEN & BROCCOLI WHOLE WHEAT PASTA BAKE

Chicken & Broccoli Whole Wheat Pasta Bake:

HOW:

NUTRIENTS:

Monday November 29th, 2010

CRISPY STUFFED PORK CHOPS W/ BROCCOLI

Crispy Stuffed Pork Chops w/ Broccoli:

1 Center-cut bone-in pork chop

1 oz. Goat Cheese

1/4 cup chopped spinach

1/8 cup chopped onion

4 diced garlic clove

2 Tbsp. Italian-style panko bread crumbs

1 1/2 Tbsp. Canola or vegetable oil

1 florett of broccoli (alt. 1 large bunch of asparagus, hard bottoms snapped off)

Kosher salt

HOW:

Preheat oven to 350 degrees. Cut a deep 2-inch slit into the side of the pork chop and stuff with cheese, onion, and spinach. Season the chops on both sides with salt, then coat them with the bread crumbs. In a lagre skillet, heat 1 Tbsp of oil over medium heat until hot but not smoking. Add the pork chops to the oil until the bread crumbs are golden brown on both sides. Roughly 3-4 minutes per side.

While the pork chops cook, cut up broccoli into individual florets. Place a pot on the stove and prepare to boil. Steam for 8-10 minutes preferred to how you like your broccoli. If you choose to use asparagus: Place washed spears on a large piece of aluminum foil, brushing with the remaining 1/2 tbsp. of oil, and season with salt to taste. Fold the foil around the spears to seal in a fairly tight package. Place the package on a cookie sheet in the oven and cook for 15-20 minutes.

Transfer the chops to an oven-safe dish and place diced garlic cloves on top. Drizzle with a little olive oil if desired. Finish cooking in the oven, about 10 minutes. Allow to cool for 10-15 minutes after removing from oven.

NUTRIENTS:

545 calories

54 g. protein

16 g. carbs

6 g. fiber

Sunday November 28th, 2010

PROTEIN PUMPKIN MUFFINS W/ FLAX SEED AND CLOVER HONEY

Protein Pumpkin Muffins w/ Flax Seed and Clover Honey:

Saturday November, 27th 2010

EGG MUFFINS

Egg Muffins:

8 oz chopped chicken or turkey breast (deli meat is okay if preferred)

8 eggs

2/3 cups of soy milk

1/2 grated/ shredded fat-free cheese (of choice)

1 diced green pepper

1/2 diced small onion

6 slices of turkey bacon, cooked

HOW:

Preheat oven to 350 degrees. Combine eggs and soy milk into a medium bowl and whisk together. Add a pinch of salt and pepper for taste. Coat a muffin tin with cooking spray and fill egg mixture 1/2 - 3/4 full. Drop a pinch of onion and green peper into each tin along with 1 Tbsp. of meat. Top with grated/ shredded cheese. Bake for 12-15 minutes, then cool. Top with crumpled turkey bacon (if preferred).

Friday November 26th, 2010

COTTAGE CHEESE W/ FLAX SEED

Cottage Cheese w/ Flax Seed:

8 oz. 1% cottage cheese

2 Tbsp. toasted flax seed

HOW:

Combine ingredients in a bowl.

NUTRIENTS:

253 calories

31 g. protein

10 g. carbs

9 g. fat

Thursday November 25th, 2010

HAPPY THANKSGIVING!!!

Wednesday November 24th, 2010

MEAL-IN-A-POTATO

Meal-In-A-Potato:

1 large russet potato

1/2 cup fat-free milk

1/4 cup reduced calorie margarine

1/2 cup shredded reduced fat-free cheese

1 Tbsp. chopped chives

Pinch of salt (if desired)

Pinch of black pepper

1/2 cup canned black beans

1/2 cup fat-free cottage cheese

HOW:

Preheat oven to 425 degrees. Scrub potato, then poke a few holes in each with a fork. Place potato on the center rack of the oven and bake for one hour. Cool for 10 minutes. Slit potato top and scoop out the insides into a medium bowl, leaving the skin intact. Add milk, margarine, cheese and chives to the bowl and mash with a fork. Season with salt and pepper if desired. Stuff potato skin with filling, place on a non-stick baking sheet and return back to the oven to heat for 5-10 minutes. When that's finished, remove from oven and place beans and cottage cheese on top.

NUTRIENTS:

508 calories

25 g. protein

64 g. carbs

17.5 g. fat

8 g. fiber

Tuesday November 23rd, 2010

MIDWEST BISON CHILI W/ NORTHERN WHITE BEANS & TURKEY BACON

Midwest Bison Chili w/ Northern White beans & turkey bacon:

2 lbs. of fresh ground bison meat

1 large onion, coarsely chopped

2 medium garlic cloves, chopped

1/2 Tbsp. ground hot chile

2 1/2 Tbsp. ground mild red chile pepper

1 1/2 Tbsp. ground cumin

1 1/2 tsp. salt

1 1/2 cups water

1 (15 oz.) can of tomato sauce

1 (28 oz.) can of peeled, whole tomatoes

2 (16 oz.) cans of Northern White beans, drained (sub chili or black beans if preferred)

1/2 package of turkey bacon, cooked and chopped

HOW:

Add the bison, onions and garlic to a large pot. Break up any lumps with a fork and cook over medium heat, stirring occasionally, until the meat is browned. Stir in the chile, half of the cumin, and the salt until thoroughly blended. Add the water, tomato sauce, and tomatoes, mashing with a fork.

Bring the mixture to a boil, then lower the heat and simmer, uncovered, for about 90 minutes, stirring the chili occasionally. Taste and adjust seasoning, adding the remaining cumin if preferred. Stir in beans and simmer, uncovered, 30 minutes longer. Top with chopped turkey bacon.

NUTRIENTS:

per serving: 378 calories

64 g. protein

31 g. carbs

10 g. fat

12 g. fiber

2 g. fat

Monday November 22nd, 2010

ROAST BEEF & MANGO WRAP

Roast Beef & Mango Wrap:

1 mango, peeled and chopped

2 Tbsp. finely chopped red onion

2 Tbsp. chopped cilantro

1/2 cup finely chopped spinach

1 Tbsp. lime juice

Salt and fresh ground pepper, to taste

1 large whole wheat tortilla

8 oz. cooked (deli) roast beef, sliced

HOW:

Place first five ingredients in a bowl and toss gently. Season with salt and pepper. Place tortilla on a plate and top with roast beef. Toss with salsa mixture and wrap up. Side items is 1/2 cup of cottage cheese w/ spoonful of black beans.

NUTRIENTS:

612 calories

50 g. protein

54 g. carbs

4 g. fiber

10 g. fat

Sunday November 21st, 2010

WHOLE WHEAT FLAX SEED + DARK CHOCOLATE BANANA BREAD

Whole Wheat Flax Seed, Dark Chocolate Banana Bread:

1 cup of light margarine

3/4 cup of stevia

4 eggs - well beaten

4 lightly spotted brown bananas

2 tsp. baking soda

1 tsp. salt

3/4 cup of flax seed

3 1/2 cups whole wheat flour

4 scoops of vanilla protein

1 bag of Ghirardelli dark chocolate

HOW:

Preheat oven to 350 degrees. Cream margarine, stevia and well beaten eggs. Mash bananas and combine baking soda. Add to margarine and stevia. Mix in flour and protein a little at a time. Add in the dark chocolate chips. Pour into 2 greased loaf pans. Cook for 1 - 1 1/2 hours while checking it frequently after the first hour.

Saturday November, 20th 2010

TUNA & BLACK BEAN SALAD

Tuna & black bean salad (makes one serving):

1 can white albacore tuna in water, drained

1/4 cup prepared salsa

3/4 cup canned black beans, drained (could sub kidney beans)

Salt and ground black pepper to taste

1 cup chopped spinach (or romaine lettuce)

HOW:

In a bowl, combine tuna, salsa and beans and toss gently. Add salt and pepper to taste. Place spinach leaves into a bowl and spoon tuna and bean mixture on top.

NUTRITION:

330 calories

42 g. protein

32 c. carbs

3 g. fat

3 g. fiber

Friday November 19th, 2010

CHEESY CHICKEN BURGER

Cheesy Chicken Burger (makes three servings):

1/2 small finely chopped onion

1 clove of garlic, crushed

1/4 red bell pepper, seeded and finely chopped

1/2 lb. fresh ground chicken

1 Tbsp. fat free yogurt

1/4 cup dried bread crumbs

1/2 Tbsp. of finely chopped fresh thyme

1/4 cup of shredded low-fat cheddar cheese ( or sub low-fat mozzarella)

Salt & pepper (to taste)

HOW: You can either cook this in a skillet or a George Foreman Grill. For this recipe, i chose to go with the grill. Quick and easy. Place over medium heat if you choose to use the skillet.

Add onion & garlic and sauté 3-5 minutes. Add bell pepper and sautee 3-5 minutes more. Transfer vegetable mixture to a large bowl. Add chicken, yogurt, bread crumbs, thyme, cheese and season with salt and peper to taste. Mix well. Cover and chill for 30 minutes. Turn on Forman Grill or stove top to medium-high. Form meat mixture into three patties. Place patties on grill and cook 8-10 minutes per side or until browned and cooked though. Serve on buns.

NUTRITION: Patty only

209 calories

30 g. protein

11 g. carbs

4 g. fat

0 g. fiber

Thursday November 18th, 2010

YOGURT w/ POMEGRANATE SEEDS, APPLE ACAI GRANOLA & FLAX SEED

One of the many reasons why I enjoy the winter season is Pomogranates!!! These little babies are one the best things you can eat. Packed with Vitamen C, Fiber, Antioxidants and Tannins; not to mention the burst of delicious juice. It's a great way to start out your morning or if you're battling the seasonal cold. I choose an actual pomegranate over the processed juice. It contains less sugar and you get a slight benefit with the actual seed.

Yogurt w/ Pomegranate seeds, "Apple Acai" granola & flax seed:

3/4 cups of low-fat vanilla or plain yogurt - greek or soy yogurt work as well

1/2 cups of organic Apple Acai granola

1/4 cups of low-fat vanilla or plain yogurt

1 Tbsp of flax seed

2 whole grain fig bars (optional)

HOW: Place yogurt in bowl, then in no order; add in all three ingredients. Give it a stir, or not. Proceed to eat.

Wednesday November 17, 2010

BAKED APPLE OATMEAL w/FIGS

Baked Apple Oatmeal w/ Figs:

1 apple

4-5 dried figs

1 tsp. brown sugar

1 tsp brown sugar

1 cup of dry old fashioned oats

3/4 cup of skin or soy milk

Wednesday November 17, 2010

ROASTED PEPPER & GARLIC SALMON

Roasted Pepper & Garlic Salmon:

6 oz filet of Salmon

1 cup steamed broccoli

1/2 baked sweet potato

1/2 tsp brown sugar

1/4 tsp cinnamon

1/2 sliced red bell pepper

7-8 garlic cloves sliced in half

Tuesday November 16th, 2010

JIM'S POWER PANCAKES

Jim's Power Pancakes:

1 c. whole wheat pancakes mix

1 c. uncooked oats

1 1/2 c water

2 scoops of vanilla whey protein powder

1 tsp vanilla or maple extract

Handful of blueberries

HOW: Mix pancake mix with the oats, water, protein powder and extract; stir well. Cook over medium heat until done. Serve with sugar-free preserves or maple syrup. Makes 6-8 servings. Or in my case, 2 giant ones. ;)

Monday November 15, 2010

ASIAN CHICKEN WRAP

Asian Chicken Wrap:

1 whole wheat tortila

1 1/2 Tbsp peanut butter

2/3 c. chopped cooked chicken

1/4 c. matchstick carrots

3/4 c. mixed greens

1 tsp chopped cilantro

HOW: Warm the tortilla according to the package directions. Spread peanut butter down the center and add the chicken and remaining ingredients. Fold the outside edges in, then roll. Makes 1 serving.

331 calories

29 grams (g) protein

30 g carbohydrates

15 g fat

7 g fiber