Spicy Breakfast Burrito * Chopped Onion * Chopped Peppers * Mushrooms * 2 egg whites or 1/2 cup Egg Beaters * Whole Wheat tortilla * Fat free Cheddar cheese * Low fat Cottage cheese * 1 tbsp. salsa Coat a small skillet with nonfat cooking spray and place over medium-tow heat. Add a pinch of chopped onion, a pinch of chopped bell pepper (red, green, whatever), and a pinch of mushrooms. Sauté for two minutes. Add minced garlic (this is optional), and then immediately add 2 egg whites or one-half cup Egg Beaters. Cook eggs thoroughly to get out excess water left from vegetables. Warm one whole-wheat tortilla for 15 seconds in the microwave, lake a pinch of shredded fat-free cheddar cheese, a spoonful of low-fat cottage cheese, 1 tablespoon of medium salsa, and egg mixture and pile high on tortilla. Carefully roll or fold up. Cottage Cheese Toast 2 pieces of whole wheat toast Low-calorie jelly (whatever preference) Low-fat cottage cheese Toast bread. Spread on jelly, top with cottage cheese. Super Cereal * 3/4 cup cottage cheese * 1/2 cup Fiber One cereal * 1 tbsp. natural peanut butter * Brown sugar substitute Mix together cottage cheese with peanut butter. Add cereal and sprinkle with brown sugar substitute. If you are on the go, mix all ingredients except for cereal and add it before you are ready to eat it. Pancakes * 4 heaping tbsp. low fat cottage cheese * 1/4 tsp. cinnamon or nutmeg * 1/2 tsp. vanilla * 1 tbsp. wheat germ * 2 tbsp. whole wheat flour Place all ingredients in a blender. Pour into a hot skillet sprayed with fat free cooking spray. Cook like pancakes over medium heat. Serve with some fat free/sugar free applesauce.
Breakfast Cookies * 1/2 cup of Quick Oats * 3 egg whites (med. eggs) * 2-3 packets Sweet & Low * 1 tbsp. cinnamon * 1 tsp. vanilla Mix oats, sweetener & cinnamon and set aside. Beat egg whites with the vanilla until frothy. Fold in the oatmeal mixture. Spoon small spoonfuls (about the size of a quarter) onto a cookie sheet that has been sprayed with non-fat cooking spray. Bake at 350 for 5-8 minutes. Best to eat when warm. FXB Omlet Put a half portion of Egg Beaters in a small nonstick frying pan sprayed with Pam. Cook eggs until you can flip then add a half portion of low-fat cottage cheese and two or three slices of fresh tomato to omelet. Fold over, and cook until cottage cheese is warm. Add one teaspoon of salsa. Salt and pepper to taste and serve with a portion of whole-wheat toast and, of course, a tall glass of cold water. FXB Oats: So fast and easy for those who love a warm breakfast in a bowl Microwave one portion of Oats mixed with water for about a minute. Stir in one portion of low-fat cottage cheese. Sprinkle with 1 /2-1 packet of nutrasweet and a generous covering of cinnamon and stir until just combined. Serve with a tall glass of ice water and enjoy! Breakfast Skillet: Makes 2 servings * 2 portion-sized baked potatoes * 1-8 oz. carton Egg-Beaters * 2 slices whole-wheat bread * 2 slices fat-free turkey (cut into small pieces) * 1/2 cup salsa (the hotter, the better) Grate potatoes with a cheese grater (like making hash browns). Cook in Pam-coated frying pan until golden brown. Drain if necessary. Add Egg-Beaters. Once Egg-Beaters start to become firm, begin to mix while adding bread slices and turkey. Continue cooking and keep mixing well. Add salsa and continue to mix over heat until salsa has disappeared! Faux Banana Foster * 1 portion banana * 1 portion low-fat cottage cheese * Sugar free maple syrup In a cereal bowl, cut banana into round sections about 1 /2 thick. Add a portion of cottage cheese and drizzle with sugar-free maple syrup. Bananas can be warmed in a skillet coated with Pam (butter flavor) to make this taste even more like the original.
LUNCH Tuna Quiche * 6 oz. drained, water-packed tuna * 3 3/4 oz. low fat Swiss cheese, grated * 1 1/2 cup fresh spinach, chopped * 1/2 cup diced onion * Dash of salt * 1 cup egg substitute * 1 cup skim milk * 2 large plum tomatoes, thinly sliced Preheat oven to 350 degrees & spray 9 inch pie tin with Pam. Combine tuna, cheese, spinach, onion & salt. Transfer to pie tin, spreading evenly. In same bowl, whisk together the egg substitute & milk. Pour over tuna mixture. Bake 30 mins., until set around edges. Arrange tomato slices around the outside, bake an additional 10-15 mins. until the tomatoes are slightly softened & knife inserted in middle comes out clean. Let sit another 10 minutes then cut into 6 equal servings. FXB Pizza * 1/2 Sprouted whole wheat bagel * 1 slice cheese alternative or low fat cheese * (Veggies Slices-American Flavor works great) * 4 slices turkey bacon Microwave bacon until just done. Top bagel half with bacon. Then top with cheese slice. Toast in toaster oven until cheese melts. Quick Vegetable Soup * 1 can sliced carrots * 1 can green beans * 1 can zucchini in tomato sauce * 1 can diced tomatoes * 1 can chicken, beef, or vegetable broth Combine all cans together (do not drain). Bring to rolling boil over high heat. Remove and serve. Crab Rollups * One portion crab, shredded * One whole wheat tortilla * 1 tsp. fat free Mayo
* Diced peas and onion Mix crab, onion, and peas. Spread Mayo on tortilla, scatter mixture over it and roll it up! Salmon Salad * 1 can salmon * Handful of peas * Handful of pasta * 1 small onion Take can of salmon with water and drain, put this in an empty bowl. Get a handful of fresh or frozen peas and boil until cooked. Get a handful of spiral pasta and boil until cooked. Thinly slice one small onion and add to bowl. Add everything to bowl and mix with pepper for taste and some fat free mayonnaise. Cheese & Bean Pita Mix one serving of cottage cheese with a small portion of garbanzo beans. Add red wine vinegar to taste. Serve inside a whole-wheat pita and garnish with fresh spinach leaves and sprouts. This is a quick delicious, and complete meal. Creamy Spinach Bake Fat: 11.Sg, Carbs: 6g., Protein: 6.2 g * 1 package frozen chopped spinach * 2 tbsp. minced onion * 1/2 tsp. salt * 1/4 tsp. pepper * 4 oz. cream cheese * 1/4 cup chopped fresh basil or 1 tbsp. * Dried basil leaves chopped with 3 tbsp. fresh parsley * 1 egg Place spinach in saucepan with 1/2 c. boiling water. Return to a boil. Cover & lower heat to a simmer. Cook for about 4 mm. until spinach is broken up. Drain but do not press all liquid from spinach. Place spinach, onion, salt, pepper, cream cheese, basil and egg in blender or processor. Process until just blended. Pour into a buttered 1 quart casserole. Bake at 325 degrees for 30 minutes or until knife inserted in center comes out clean. Bachelor s Special: You will need a George Foreman grill. This is a quick way to have chicken breast during lunch. Take two-3oz. chicken breast, some black pepper and some chopped up mushrooms, onions, or whatever you like on your chicken. Place the chicken on the grill with the chopped Foods and in ten minutes, you can enjoy the fresh taste of grilled chicken with your favorite carb.
DINNER Low Fat Chili * 1 lb 99% fat free Butterball ground turkey any * 28 oz. can whole tomatoes * 2 cans Bush s chili beans * 1 onion chopped * Red chili powder * Onion powder * Garlic powder * Celery seed * Cumin Brown turkey. Add spices all over turkey and stir in. Add tomatoes (crush and remove tops). Add beans, leave juice in. Bring close to boil, and then simmer for at least an hour or longer. Caribbean Jerk Chicken * 3 tbsp.mccormick Caribbean Jerk seasoning * 3 tbsp. canola oil * 2 tbsp. soy sauce * 1 tbsp. cider vinegar * 1 1/2 lbs. chicken parts Combine first 4 ingredients. Add chicken and marinade for 30 mm. Grill until cooked, turning frequently. Orzo Chicken Makes (5) 1-cup servings. * 1 cup Orzo, uncooked * 1 tsp. Paprika * 1/2 tsp. ground cumin * 1/4 tsp. salt * 1/8 tsp. ground turmeric * 1/8 tsp. ground cinnamon * 1 clove garlic minced * 4 skinned, boned chicken breast cut into 1 pieces vegetable cooking spray * 2 tsp. vegetable oil * 2 cup chopped onions 1 can tow-sodium chicken broth * 1 package frozen peas Cook Orzo according to package directions -no salt or fat and drain. Combine paprika and next 5 ingredients in medium bowl. Coat chicken with seasoning mix. Spray skillet with cooking spray and add oil. Heat med-high and add onions. Sauté onions for about 4 mm. Add chicken and cook until chicken is brown - stir often. Add broth and bring heat down to medium and simmer for 5mm. Add peas and stir. Add Orzo to skillet and heat.
Shrimp or (Chicken) fra Diavalo * 1 tsp. olive oil * 1/2 cup chopped onion * 1/2 cup chopped green pepper * 1 tbsp. finely chopped garlic * 15 oz. can diced tomatoes * 15 oz. can tomato sauce * 1 /4 cup dry white wine (optional) * 1 tsp. dried basil leaves * 1/4 to 3/4 tsp. crushed dried red pepper 1/8 tsp. cayenne pepper * 1/2 tsp. salt * 8 oz. of cooked pasta * 3/4 lbs. chicken or shrimp (Shrimp medium de-veined and peeled) (Chicken breast: cubed and browned) In large skillet over medium heat, heat oil; add onion, green pepper and garlic. Cook 3 minutes, stirring occasionally. Add diced tomatoes, tomato sauce, wine, basil, red & cayenne pepper and salt. Heat to boiling; reduce heat. Simmer 20 minutes, stirring occasionally. Meanwhile cook pasta, add shrimp to sauce until shrimp turns pink (if using chicken add chicken. Superfast Salisbury Steak Makes 6 servings (serving size 1 patty and 2 T. sauce) Fat: 5.9g, Protein: 27.4g, Carb: 10g (The turkey breast brings the total fat down while the ground round adds moistness and flavor. Serve with roasted potatoes and carrots). * 3/4 lb. ground turkey breast * 3/4 lb. ground round * 1/3 cup dry bread crumbs * 2 large egg whites Cooking spray * 3/4 cup water * 3 tbsp. Madeira wine or dry sherry * 1 1/2 tsp. Worcestershire sauce * 1/4 tsp. freshly ground black pepper * 1 (10 1/2 oz.) can condensed French * Onion soup (such as Campbell s) Combine first 4 ingredients. Divide meat mixture into 6-equal portions, shaping each into a 1/2 inch thick patty. Heat a large nonstick skillet coated with cooking spray over medium high heat. Add patties; cook 6 mm. or until browned, turning after 3 minutes. Remove patties from pan; keep warm. Stir in water and remaining ingredients. Bring to a boil; add patties. Cover, reduce heat and simmer 10 minutes. Uncover and cook until wine mixture is reduced to 3/4 c. (about 10 minutes)
Chicken Piccata Fat: 1 9 g, Protein: 55 g, Carbs: 7g * 2 lbs. chicken pounded thin * Flour * Salt & pepper * 3 tbsp. olive oil 2 tbsp. minced garlic * 1/2 cup dry white wine * 1/2 cup chicken broth * 3 tbsp. capers * 1 lemon * 2 tbsp. butter * 1/4 cup fresh parsley Dust the chicken with flour and season with salt & pepper. Sauté in oil until lightly browned (about 2-3 minutes). Remove from pan and keep warm - pour off any remaining oil. Add the garlic and sauté several seconds. Add wine and bring to boil. Reduce to 1/3 cup and stir in capers, lemon and chicken broth. Return to boil. Swirl in buffer and parsley. Dip the chicken slices into the sauce and place on platter and top with remaining sauce. Chicken, Broccoli and Rice Makes 5 serving * 2 bags of success brown rice or 3 cups of brown rice * 3 cups of broccoli tops * 5 boneless skin-less chicken breasts * 2 cans of fat-free cream of chicken or broccoli soup. * Salt and pepper to taste Barbecue or bake chicken breast. Cook rice. Steam broccoli until soft, Cut cooked chicken breast into small cubes. In a large bowl or pot stir in cut up chicken, broccoli, and rice. Mix well. Add soup. Mix well Then add salt and pepper to taste. It only takes about 30-60 minutes to prepare. Broccoli Stuffed Chicken Makes 4 servings. * 4 chicken breasts, beat to 1 /4 to 1 /2 inch thick * 1 cup of minced mushrooms * 2 cups minced broccoli (if you put 3 cups of Frozen broccoli in a blender, it s a lot easier) * 1/4 cup red wine * Swiss cheese (reduced fat or fat free) * 1/2 cup of Parmesan cheese Combine mushrooms, wine, Parmesan cheese, 1/2 cup of the Swiss cheese and the broccoli in a frying pan and cook about 10 minutes on medium heat. When done, spoon onto middle of chicken breast and then roll up into a boll, or into a sushi-type roll. Place seam-side down into a baking dish (I recommend a 13x9). Turn oven on to 450. Place remaining Swiss over the chicken and then put into the oven for 20 minutes or until chicken is cooked through (cut to test). Serve with a portion of your favorite pasta and enjoy. (Also good heated up in the microwave for the next days lunch!!)
OTHER RECIPIES Chocolate Protein Drink * 10 ounces of skim milk * 6 ounces of pasteurized egg whites All Whites * 1 Tsp of Hershey s chocolate The yield is 28 grams of protein, 235 calories,0 grams of fat and 10 grams of sugar. This drink also cost only.98 cents to produce at home. Muscle Milk is 3.39 per bottle in the Kum And Go stores. This stores well in a cooler because it does not separate like the protein drinks from powders. This tastes like chocolate milk that is lite on the chocolate. Great for kids that won t eat meat. This link will give you more information http://www.eggwhitesint.com/go/bodybuilding-protein.htm