Angeled Eggs
Ingredients:
6 eggs, hard boiled
6-oz can tuna
4 tbsp Greek yogurt
1 tbsp Dijon mustard
1 tbsp fresh squeezed lemon juice
1 tbsp fresh chopped dill
Paprika, to garnish
Directions:
1. Slice eggs into halves lengthwise. Scoop out yokes and set aside.
2. In a medium-sized mixing bowl, finely mash 2 egg yolks with a fork. Discard remaining yolks.
3. In another bowl, finely mash tuna with a fork.
4. Combine tuna and egg yolks into one bowl. Add remaining ingredients and mix well.
5. Spoon mixture into hollowed-out egg whites. Sprinkle with paprika. Serve immedietly or chill to allow flavors to meld.
*Recipe from Oxygen Magazine, "Eat Eggs Get Lean," October 2011.
113 calorie no-fat brownies
Jamie Eason Turkey Meatloaf MuffinsCalories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
Ingredients:
* 2 lbs ground turkey (or chicken)
* 3 egg whites
* 1 cup quick cooking oats
* 1/2 tsp ground cumin
* 1/2 tsp dried thyme
* 2 tsp dry yellow mustard
* 2 tsp black pepper
* 2 tsp chipotle pepper spice
* 1 tsp salt
* 2 tbsp garlic powder (2 cloves minced)
* 1 small onion (finely chopped)
* 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Serving Size:
Women: 2 muffins
Men: 4 muffins
http://videos.bodybuilding.com/watch/66252/video-article-jamie-easons-turkey-meatloaf-muffins
Jamie Eason Lemon Protein BarsCalories: 86
Fat: 1 gram
Carbs: 10 grams
Protein: 9 grams
Ingredients:
• 1 cup oat flour
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 2 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda, Truvia, or Ideal
• 8 oz baby food applesauce
• 4 oz water
Directions:
1. Preheat oven to 350 degrees.
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
3. Mix egg whites, Splenda, applesauce and water in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray 8x8 glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 23 minutes.
Makes 16 squares, 2 squares per serving.
http://videos.bodybuilding.com/watch/66372/video-article-jamie-easons-lemon-protein-bars
Tilapia Veracruz (bodybuilding.com)
Serving Size -1 fish fillet and 1/4 cup salsa
Calories - 278g
Fat - 7g
Carbohydrates - 6g
Protein - 46g
This dish is low in Saturated Fat and a great source of Vitamin C, Vitamin B6, Phosphorus and Potassium as well as Protein and Vitamin B12.
Ingredients For Fish:
• 4-6 oz. tilapia filets, red snapper or sea bass
• Cooking spray
• 1 teaspoon fresh lime juice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt, optional
Ingredients For Salsa:
• 1 cup tomatoes, seeded and diced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup pitted green olives, sliced thin
• 1/4 cup green onions, chopped
• 1 teaspoon fresh lime juice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt
• Few dashes of Tabasco or your favorite hot sauce
*Time Saver Tip: To cut down on cooking time substitute your favorite salsa for making it from scratch but be sure to add fresh cilantro for that fresh garden flavor.
Directions:
1.Preheat broiler. Rinse fish well and pat dry. Spray both sides of fish lightly with cooking spray then sprinkle with lime juice, cumin, pepper and salt. Place fish on pre-sprayed broiler pan then broil 4-5 minutes on each side or until fish flakes easily with a fork. (Time will vary according to thickness.
Most tilapia is quite thin and may need less time and often does not need to be turned over or it will fall apart. Use a slotted spatula when carefully turning if needed. Be careful not to overcook this delicate fish or it will become dry.)
2.In a medium bowl mix together all ingredients for salsa, toss gently and chill. Serve fish over Spanish rice and black beans topped with salsa and fresh limes.
http://www.bodybuilding.com/fun/rotw26.htm
Blackberry Cheesecake Protein PancakesServing size- 2 Pancakes
Calories: 240
Fat: 3g
Carbs: 36g
Protein: 16.5g
Ingredients
1/2 cup old-fashioned oats
1/4 tsp baking soda
1/2 tsp vanilla extract
1/4 cup Blackberries, frozen
2 egg whites
2 TBS Da Vinci sugar-free French Vanilla syrup
1 Stevia packet
1 oz Fat-Free Cream Cheese
4-5 Capella Graham Cracker Drops
Directions
Mix all of your ingredients together, except for your cream cheese and graham cracker Capella drops. Once your pancake mixture is blended together, set aside.
Mix your fat-free cream cheese and Capella drops together till blended and cream cheese is smooth and creamy. Drop cream cheese into pancake mixture and swirl around. I just used a fork and mixed it in till I was satisfied with the cream cheese consistency.
Lightly spray skillet with Pam olive oil spray. Take 1/4 measuring cup scoop pancake mixture onto skillet. This recipe makes 2 pancakes. Cook on skillet at 250 degrees for 10 minutes. Then flip and cook the other side for another 10 minutes. Remove from heat and enjoy!
Stephanie's Tip
Once again, I've perfected a pancake that I really don't even need to serve with a topping. I just eat these like their cookies.
Unbelievably Delicious Low-Fat Enchiladasfrom Clean Eating Magazine, Nov/Dec 2010
serves 5
Serving Size- 1 enchilada
Calories - 350
Fat - 7g
Carbs - 36g
Fiber - 4.5g
Sugars - 6g
Protein - 37g
5 medium whole-wheat tortillas (5-6" each)
1 cup shredded extra sharp low-fat cheddar cheese
Fresh cilantro or parsley, chopped, for garnish
Chicken mixture:
3 cups shredded or chopped cooked chicken breast
4 oz green chiles, chopped
1 tsp hot sauce
1 tsp garlic powder
1 tsp ground cumin
1 tsp chili powder
1/2 tsp ground black pepper
1/4 tsp sea salt
Sauce:
15 oz all-natural tomato sauce
2 cloves garlic, minced
1 1/2 tsp chili powder
1/4 tsp sea salt
1/2 tsp ground black pepper
1. Preheat oven to 350*.
2. Combine all chicken mixture ingredients in a large nonstick pan over med-high heat and cook until heated through, about 5 minutes. Remove mixture from pan and set aside.
3. Combine sauce ingredients in the nonstick pan; set over medium heat and cook until warm, about 10 minutes.
4. Spread a thin layer of sauce on the bottom of a baking dish. Divide chicken mixture evenly among tortillas. Fold sides over and place seam-side down in the casserole dish. Top enchiladas evenly with remaining sauce, and sprinkle with cheese. Bake in center of oven for 20 minutes. Sprinkle with cilantro or parsley when serving, if desired.
Oatmeal Chocolate Chip Protein Cookies
Nutrition Facts {1 cookie}:
Calories: 83
Fat: 2g
Carbs: 11g
Protein: 6g
1 1/2 cups old-fashioned oats
2 scoops Dymatize Elite Gourmet Vanilla Creme Whey Protein Powder
3 egg whites
1/2 cup low-fat 2% Milk cottage cheese, blended
1/4 tsp baking powder
1/2 tsp baking soda
1 TBS sugar-free fat-free Jello Vanilla pudding powder
4 TBS Splenda
2 TBS Splenda Brown Sugar
1/8 tsp sea salt
1/2 tsp vanilla extract
1/4 tsp butter extract
1/4 cup milk chocolate chips
Directions
1. First you'll want to get your blender or food processor out and blend your cottage cheese till it's smooth and creamy. No chunks! Then mix all of your ingredients in a medium size mixing bowl. Stir till mixed completely together. Your mixture should look almost sticky. That's what you want!
2. Using a cookie sheet, place a large piece of parchment paper on pan and spray lightly with Pam Olive oil. Since I don't use butter or oil in the recipe, your cookies will have a tendency to stick to the pan. I found using parchment paper a big help with the situation.
3. Using a spoon, drop cookie dough onto cookie sheet. This recipe makes 15 cookies. Bake at 350 degrees for 15 minutes. Remove from oven and let them sit for about 5 minutes on cookie sheet to finish cooking the bottoms.
http://stephanie-fitness.blogspot.com/search/label/Snacks
Stephanie-Fitness Baked Chicken Recipe
Ingredients
3 to 5 lb skinless chicken breasts
1 cup of chicken broth {low sodium}
Mrs. Dash, to taste {any kind will do, pick your favorite}
Sea Salt, to taste
Pam, olive oil
Directions
1. Preheat oven to 400 degrees. Spray a 13" x 9" pan with olive oil. Place chicken breasts into pan. Pour chicken broth over chicken and sprinkle Mrs. Dash and sea salt over the top. Cover with tinfoil and bake for 30 minutes.
2. Once your 30 minutes are up, bring the oven heat down to 320 degrees and bake for another 15 to 30 minutes. The chicken broth will help keep your chicken moist and juicy, so that your chicken won't become dry in a few days.
http://stephanie-fitness.blogspot.com/search/label/Dinner
Delicious and Easy Toaster Oven Salmon
Literally, take a fresh filet of salmon and season with Trader Joes "Everyday Seasoning". Pop in the toaster oven on 350 for 15 minutes! I am still amazed by how easy this was! I am going to try the seasoning and toaster oven on my batch of chicken sunday!
