Clean Reese’s Fudgesicles
Description
It is really starting to warm up out here. Stop spending your hard earned bread on skinny cow ice cream (although they are delicious) make these instead.
Ingredients
1/2 serving (serving = 1 cup) Fage Total 0% Greek Yogurt
1 serving (serving = 1 cup) Blue Diamond Almond Breeze Unsweetened Vanilla Milk
1 serving (serving = 2 tbsp) Bell Plantation PB2 Powdered Peanut Butter
1 serving (serving = 1 scoop) Chocolate Protein Powder
18 serving (serving = 1/3 tsp) Stevia or truvia Extract
Directions
Combine all ingredients in a blender. Pour mixture into popsicle molds. Freeze for about 3 hours (felt like 10 hours ) until popsicles are firm. Run popsicle molds under hot water in order to remove them cleanly. Make fun of your friends for spending money on skinny cows (they probably eat like 3 of them at a time anyways so it’s probably equivalent to like one fat cow) j/k
73 calories 10g protein 1g sugar
- Published in Recipes
Crispy Coconut Chicken Tenders With Honey Dijon Dipping Sauce
Description
When you buy chicken breasts, rip out the tenders to make this great dish! So easy, and so tasty!
Ingredients
1/4 cup Egg White
1/2 tsp Garlic Powder
1/4 tsp Salt
1/3 tbsp Honey
5 serving (serving = 4 oz) Boneless Skinless Chicken Breast Tenders
6 serving (serving = 3 tbsp raw) Bob’s Red Mill Unsweetened Shredded Coconut
2 teaspoon Dijon Mustard
1 serving (serving = 2 tbsp) Coconut Flour
1/8 serving (serving = 1 cup) Nonfat Plain Greek Yogurt
Directions
1. Mix together coconut with spices in shallow dish.
2. Dip each tender first in coconut flour, followed by egg whites, then finally coconut mixture.
3. Arrange on baking sheet lined with parchment and lightly sprayed with olive oil, and bake for 20-25 minutes at 425.
Dipping Sauce:
1. Mix together yogurt, mustard and honey.
- Published in Recipes
Almond Chicken
Description
3 ingredients and so delish!
Ingredients
1/3 tbsp Maple Syrup
3/4 serving (serving = 1/4 cup) Sliced Almonds
5 oz, boneless, cooked, skinless Skinless Chicken Breast
Directions
Coat chicken in 3 tbsp crushed sliced almonds. Drizzle 1 tsp maple syrup on top (or sugar-free syrup). Bake at 350 for approx 20-30 min depending on size of breast.
- Published in Recipes
Green smoothie
Description
Health in a glass! The best thing I know!
Ingredients
2 serving (serving = 1 serving (30 g)) Baby Spinach
1/2 cup slices Cucumber
1 cup, sliced Mango
5 small (1″ dia) Strawberries
1 extra small (less than 6″ long) Bananas
1 cup (8 fl oz) Water
Directions
Put everything in a mixer. You can add more or less water, depending on how liquid you want it. Enjoy! 🙂
- Published in Recipes
Stuffed Breakfast Peppers
Description
You can’t go wrong with stuffed breakfast peppers!
Ingredients
9 oz Egg White
1 dash Salt
1/2 tsp Olive Oil
1 cup, pieces or slices Mushrooms
1 small Onions
3 cup Spinach
2 serving (serving = 1/4 tsp) Mrs. Dash Table Blend
5 medium Bell Peppers
Directions
Sautée 1 small diced onion, 1 cup chopped mushrooms, 1/2 red pepper diced and 3 cups spinach in 1/2 tsp olive oil. Season with mrs dash and some salt. Distribute mixture evenly into 9 pepper halves. Add 2 tbsp egg whites. Bake in oven at 375 for approx 45 min or until eggs are set
- Published in Recipes
Pina Colada Protein Shake
Pina Colada Protein Shake
Prep time: 5 mins Total time: Serves: 1
Ingredients
1/2 cup low-fat cottage cheese or yogurt (we used both 1/4 cup each)
1 scoop vanilla protein powder
1/2 cup fresh or frozen pineapple
1/4 teaspoon coconut extract
1/2 teaspoon vanilla extract
1/4 cup coconut milk
2 packets stevia (or other sweetener)
10-15 ice cubes (use more if using fresh pineapple)
Instructions
Place all ingredients in blender and combine until well mixed, adding more coconut milk or water if it’s too thick.
Taste and adjust sweetness/flavoring if need.
Serving size: 1 Shake Calories: 250 Fat: 3 Carbohydrates: 15 Sugar: 9 Fiber: 1 Protein: 39
- Published in Recipes
Baked spicy crusted cod
Description
Add some crunch (and heat!) to your cod…
Ingredients
1 tsp Chili Powder
1/2 tbsp chopped Scallions or Spring Onions
1/2 pepper Serrano Pepper
1 pepper Jalapeno Peppers
5.25 oz Atlantic Cod
1/4 tablespoon Extra Virgin Olive Oil
1/2 serving (serving = 1/8 cup dry) Bob’s Red Mill Hulled Millet
Directions
For each 5-6 oz filet, mix:
1 TB Millet Grits
1 Chopped Jalapeño Pepper
1/2 Chopped Serrano Pepper
1/2 TB Chopped Scallions
1/4 TB Extra Virgin Olive Oil
Chili Powder
Top Seasoned Cod (we used Garlic Powder & Black Pepper) with Millet Mix – Press onto fish
Bake on 400 degrees for about 25-30 minutes, or until cooked through.
If you don’t like the heat or want to make this kid friendly substitute the peppers for herbs. cilantro, parsley, etc.
- Published in Recipes
Chicken Tortellini with Broccoli Rabe
Makes: 4 servings
Prep: 10 mins
Cook: 25 mins
ingredients
1 pound broccoli rabe, trimmed
1 pound chicken tortellini
2 tablespoons coconut oil
2 cloves garlic, chopped
1/2teaspoon crushed red pepper
Salt
8 ounces sliced oil-packed sun-dried tomatoes, drained
Grated low fat Parmesan cheese, for serving
directions
In a large pot of boiling salted water, cook the broccoli rabe for 1 minute. Using tongs, immediately transfer the broccoli rabe to a colander, rinse under cold water and pat dry.
Add the tortellini to the boiling water and cook according to package directions.
Meanwhile, in a large skillet, heat the oil over medium-high heat. Add the garlic and cook for 1 minute. Stir in the broccoli rabe and crushed red pepper. Season with salt and cook for 1 minute. Stir in sun-dried tomatoes and cook for 1 minute more. Add a splash of water and simmer until reduced, about 3 minutes.
Using a slotted spoon, transfer the tortellini to the vegetables. Scrape up any browned bits from the bottom of the skillet and toss to mix. Transfer to shallow bowls and top with Parmesan cheese
This is a delicious meal but remember don’t over do your portion size.
- Published in Recipes
Berry Cheesecake Protein Pancakes
Makes 5 pancakes
Ingredients:
1/3 cup nonfat Greek yogurt
1/4 cup low-fat cottage cheese
1/8 cup vanilla protein powder
1/8 cup coconut flour – Or Blend 1/8 cup of Old Fashioned oats in blender and use as replacement flour.
1/4 cup old-fashioned oats
1 whole egg
1/4 cup fat free milk or milk of your choice
Nonfat cooking spray
Once batter is blended, stir in: 1/4 cup raspberries (fresh or frozen)
1/4 cup blueberries (fresh or frozen)
Instructions:
1. Blend pancake ingredients in a blender. Once blended, stir in raspberries and blueberries.
2. Heat a pan over medium heat, then lightly coat with cooking spray.
3. Pour desired amount of batter into hot pan.
4. Flip when bubbles form in the batter, or when one side is golden.
- Published in Recipes
zucchini lasagna
Servings: 8
Calories: 345 • Fat: 17 g • Carbs: 16 g • Fiber: 2 g • Protein: 36 g • Sugar: 8 g
Ingredients:
1 lb 93% lean beef
3 cloves garlic
1/2 onion
1 tsp olive oil
salt and pepper
28 oz can crushed tomatoes
2 tbsp chopped fresh basil
3 medium zucchini, sliced 1/8″ thick
15 oz part-skim ricotta
16 oz part-skin mozzarella cheese, shredded (Sargento)
1/4 cup Parmigiano Reggiano
1 large egg
Directions:
In a medium sauce pan, brown meat and season with salt. When cooked drain in colander to remove any fat. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Simmeron low for at least 30-40minutes, covered. Do not add extra water, the sauce should be thick. Meanwhile, slice zucchini into 1/8″ thick slices, add lightly salt and set aside or 10 minutes. Zucchini has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.On a gas grill or grill pan, grill zucchini on each side, until cooked, about 1-2 minutes per side. Place on paper towels to soak any excess moisture.
Preheat oven to 350°.
In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.
In a 9×12 casserole spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are used up. Top with sauce and mozzarella and cover with foil. Bake 45 minutes covered at 375°, then uncovered 15 minutes. Let stand about 5 – 10 minutes before serving.
- Published in Recipes