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