Protein Shake Fruit Freeze
Posted by
admin 19 November, 2008
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What you need
2 24-gram scoops of whey protein powder
1 packet zero-calorie artifi cial sweetener
1⁄2 tablespoon fl axseed oil
1⁄2 cup frozen fruit (best choices: strawberries, blueberries, bananas, cherries)
7 to 12 ice cubes
Directions
In a blender combine protein powder, artificial sweetener, flaxseed oil, and frozen fruit with ice cubes. Blend on “grate” speed for about a minute to bring the mixture to a foamy thickness. The more ice cubes you add, the thicker the shake becomes. It often tastes best when it reaches a slushy consistency and can be eaten with a spoon if you want.
Makes 1 serving and takes about 3 minutes to prepare (a great after-workout, high-protein drink)
225 calories (26g protein, 12g carbs, 9g fat)
Categories : Healthy Recipe
Tuna Pita Delight
Posted by
admin 19 November, 2008
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What you need
1⁄2 6-ounce can water-packed, low-sodium, chunk light or white tuna
1⁄4 to 1⁄2 cup diced vegetables: lettuce, tomato, caulifl ower, and bean sprouts (feel free to add some of your other favorites as well)
1⁄2 tablespoon olive oil
1⁄2 tablespoon balsamic vinegar
1 fat-free pita
Directions
Rinse and drain tuna at least three times. In a bowl combine vegetables, olive oil, balsamic vinegar, and tuna. Mix thoroughly and put inside pita.
Makes 1 serving and takes less than 5 minutes to prepare
345 calories (27g protein, 41g carbs, 8g fat)
Categories : Healthy Recipe
Chicken Stir-Fry
Posted by
admin 19 November, 2008
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What you need
1⁄2 tablespoon extra-virgin olive oil
2 cups mixed vegetables: mushrooms, peapods, red and green peppers, water chestnuts, carrots, onions, broccoli, caulifl ower, etc.
4 ounces grilled chicken breast (can substitute turkey breast)
1 teaspoon low-sodium teriyaki or soy sauce (optional)
Directions
Add olive oil to a frying pan and then add mixed vegetables, chicken breast, and teriyaki or soy sauce. Heat on medium setting for 2 to 3 minutes, making sure to mix with a wooden spoon.
Makes 1 serving and takes less than 5 minutes to prepare
220 calories (26g protein, 11g carbs, 8g fat)
Categories : Healthy Recipe
Light and Tasty Turkey Loaf
Posted by
admin 19 November, 2008
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What you need
1 packet meatloaf mix (e.g., Adolph’s, which consists of both a sauce and a bread crumb mix; omit the bread crumb portion if you are monitoring carb calories)
1 1⁄2 cups plus 1⁄2 cup cold water
2 pounds (32 ounces) extra-lean ground turkey breast
4 egg whites
2 teaspoons low-calorie or calorie-free spicy seasoning (e.g., Mrs. Dash)
Directions
Preheat oven to 350°F. Combine sauce portion of meatloaf mix with 1⁄2 cup cold water until it reaches a thick, pasty consistency. Then add 1 1⁄2 cups water and mix thoroughly. In a large bowl combine meat, egg whites, bread crumb portion of meatloaf mix (optional), and 1 cup of the sauce mixture. Mix thoroughly, making sure there are no clumps of bread crumbs. Then add up to 2 teaspoons seasoning if you like your meatloaf spicy. Mix thoroughly again. Shape the mixture in a baking tray and place in the oven for about 60 minutes. You can also spray a baking tray or meatloaf pan with zero-calorie nonstick vegetable oil or olive oil cooking spray to avoid sticking. After about 60 minutes, take the turkey loaf out of the oven and spread the remaining sauce over the top and sides. Place in the oven for an additional 10 to 15 minutes or until cooked fully. Take out of the oven and serve. Refrigerate individual servings in foil or plastic containers to eat later in the week.
Makes 8 servings and takes 90 minutes to prepare
160 calories (29g protein, 7g carbs, 1.5g fat)
Categories : Healthy Recipe
Turkey Meatballs
Posted by
admin 19 November, 2008
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What you need
1⁄2 pound extra-lean ground turkey breast (fat content should be less than 3 grams per serving)
1⁄4 cup rolled oats
1 1⁄2 tablespoons tomato ketchup
1⁄2 teaspoon low-calorie or calorie-free seasoning (e.g., Mrs. Dash)
1⁄2 tablespoon olive oil
1⁄2 small onion, minced
Directions
Place turkey in a medium bowl. Add oats, ketchup, and seasoning. Mix by hand and form into meatballs 1 inch in diameter. Set aside. Place olive oil in a heavy-bottomed skillet on medium heat. When oil is hot, sauté onion until translucent. Add meatballs, being sure not to crowd the pan. Cook until brown on all sides and the interior of a tested meatball shows no pink. You may be required to prepare two or more batches to cook all the turkey. Serve with your choice of low-calorie, low-fat sauce for dipping.
Makes 2 servings and takes less than 20 minutes to prepare
210 calories (30g protein, 13g carbs, 6g fat)
Categories : Healthy Recipe
Beef Tenderloin in Balsamic Reduction
Posted by
admin 19 November, 2008
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What you need
1⁄4 teaspoon low-calorie or calorie-free seasoning (e.g., Mrs. Dash)
1⁄2 pound beef tenderloin, cut to 1- to 1 1⁄2-inch thickness (use USDA Choice)
1 tablespoon extra-virgin olive oil
1⁄3 cup balsamic vinegar
Directions
Bring a heavy skillet (cast iron is best) up to medium or medium high heat. While the pan is preheating, rub the seasoning into the meat thoroughly on both sides, using more or less depending on your particular taste. Pour oil into the pan. Place tenderloin into the pan. Cover with a splatter guard. Cook until the meat is brown one third of the way up the side of the cut. Turn and cook until desired doneness is reached. Use an instant-read meat thermometer to measure doneness. Tenderloin is best served rare to medium. Remove steaks to a serving platter. Turn the heat up to medium high, and pour 2 tablespoons of water in the skillet. Immediately follow with balsamic vinegar. Stir the mixture around, thoroughly working in all the pan drippings. Once the mixture has reduced its volume by half, pour it over the meat. Serve.
Makes 2 servings and takes less than 15 minutes to prepare
210 calories (22g protein, 5g carbs, 11g fat)
Categories : Healthy Recipe
Ground Beef, Bean, and Corn Burritos
Posted by
admin 19 November, 2008
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What you need
For the beef (can substitute extra-lean ground turkey)
1⁄2 pound 93 percent lean ground beef
1 teaspoon ground cumin seed
1⁄4 teaspoon garlic powder
1⁄4 teaspoon onion powder
1⁄8 teaspoon dried Mexican oregano leaves
1⁄2 teaspoon low-calorie or calorie-free seasoning (e.g., Mrs. Dash)
1⁄8 teaspoon ground black pepper
Pinch cayenne pepper
For the beans
1 15-ounce can black beans, drained but not rinsed
1 1⁄4 teaspoons ground cumin seed
1⁄4 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄8 teaspoon dried Mexican oregano leaves
1⁄2 teaspoon low-calorie or calorie-free seasoning (e.g., Mrs. Dash)
1⁄4 teaspoon ground black pepper
Pinch cayenne pepper
1 tablespoon low-sodium mild salsa
1⁄2 10-ounce package frozen corn, thawed
4 100 percent whole-grain tortillas
1⁄4 cup reduced-fat shredded sharp cheddar or reduced-fat
Mexican blend cheese (optional)
1⁄4 medium avocado, chopped
Directions
To prepare the beef: Preheat a heavy skillet on medium heat. Place beef in the skillet. Add spices and cook, stirring frequently, until beef is fully browned. Set aside.
To prepare the beans: Place beans in a medium saucepan over low heat. Add spices and salsa. Cook covered for 15 to 20 minutes.
To prepare the corn: Follow package directions.
To assemble burritos: Warm tortillas, covered by a wet paper towel, in the microwave on high for 30 seconds. Place about 1⁄4 cup each of beans, meat, and corn in a stripe down the center of the tortilla. Top with cheese (optional) and avocado. Wrap and serve immediately.
Makes 2 servings and takes less than 20 minutes to prepare
Ground beef without cheese: 570 calories (42g protein, 92g carbs, 11g fat)
Ground beef with cheese: 620 calories (46g protein, 92g carbs, 14g fat)
Ground turkey without cheese: 560 calories (48g protein, 92g carbs, 8g fat)
Ground turkey with cheese: 610 calories (52g protein, 92g carbs, 11g fat)
Categories : Healthy Recipe
Shrimp Salad
Posted by
admin 19 November, 2008
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What you need
1 medium carrot, diced fi ne
2 ribs of celery, diced fi ne
1⁄2 pound peeled medium shrimp, cooked
Juice of 1 lemon
Boston or romaine lettuce leaves
1 tablespoon low-calorie cocktail sauce
Directions
Place carrot and celery in a medium bowl. Cut each shrimp into three pieces. Place in the bowl. Add lemon juice and mix. Serve atop a few lettuce leaves. Use cocktail sauce sparingly for dipping.
Makes 2 servings and takes less than 10 minutes to prepare
140 calories (25g protein, 8g carbs, 1.5g fat)
Categories : Healthy Recipe
Chunky Chicken Salad
Posted by
admin 19 November, 2008
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What you need
Salad consisting of romaine lettuce, tomatoes, red and green
peppers, mushrooms, carrots, and any other favorite vegetable
4 ounces grilled chicken breast
1 tablespoon fl axseed oil, olive oil, or oil and vinegar dressing
Directions
Toss salad and mix in chicken breast. Add dressing and serve.
Makes 1 serving and takes less than 5 minutes to prepare
310 calories (26g protein, 20g carbs, 14g fat)
Categories : Healthy Recipe
Peanutty Oatmeal Cakes
Posted by
admin 19 November, 2008
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What you need
1⁄2 tablespoon all-natural peanut butter (must list only peanuts
or peanuts and salt as ingredients)
2 rice cakes
1 packet zero-calorie artifi cial sweetener
1⁄2 teaspoon cinnamon
1⁄2 cup cooked all-natural oatmeal
Directions
Spread all-natural peanut butter on rice cakes. Mix artifi cial
sweetener and cinnamon into cooked plain oatmeal. Spread
oatmeal on top of peanut butter on rice cakes. Eat and enjoy.
Makes 1 serving and takes less than 5 minutes to prepare (oatmeal cooking time is 1 1⁄2 minutes)
165 calories (7g protein, 18g carbs, 7g fat)
Categories : Healthy Recipe
