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