Banana Muffins

Ingredients
2 cups egg whites
1 whole egg
1-1/2 cup oats
1/2 cup Splenda
1/2 cup low fat cottage cheese
1 mashed banana
3 scoops plain protein powder
1/2 tsp. baking soda
1/2 tsp. baking powder
1 tsp. cinnamon
1 tsp. vanilla extract

Preparation
1. Preheat oven to 350⁰F.
2. Blend all ingredients in blender.
3. Line muffin tin with muffin cups. Pour batter into muffin tin.
4. Bake for 15 to 20 minutes.
5. Check with a toothpick before removing from the oven.
6. Let cool for 20 minutes before serving.
7. Makes 12 muffins.

Nutrition facts per serving:
Calories:  120
Protein:  13.5 g
Fat: 1.4 g
Carbs:  12.4 g

Cabel’s Fresh Salsa Chicken Picante

You spend enough years eating clean and you are bound to just start throwing things together sooner or later. Dieting for shows one of the things that always starts to get to me after a while is the lack of colour of many of my plan staple food meals. This recipe is nothing fancy but provides a fair amount of colour, flavour and stays on track with our general nutritional recommendations, enjoy.

• 

  Cabel’s Fresh Salsa Chicken Picante

  5 Fresh Chicken Breasts

• 2 Cups Celery (Fine chopped)
• 2 Cups Carrot (Shredded)
• ½ Red Pepper (Fine Chopped)
• ½ Orange Pepper (Fine Chopped)
• ½ White Onion (Fine Chopped)
• 1 ½ Cups Tomato (Fine Chopped)
• 1 Clove Fresh Garlic
• 3-4 Tablespoons Lemon Juice
• 3 Tablespoons Olive Oil
• 1 ½ Cups Pace Medium Picante Sauce
• Garlic Powder, Seasoning Salt, Tex Mex Seasoning

 

1. Cut chicken into cups and place in skillet with olive oil. Add a little garlic and seasoning. Cook covered on medium heat.
2. When chicken has lost most of its transparency add Picante sauce and continue to cook covered.
3. After 3-5 min add celery, carrot, onion, fresh garlic. Continue to cook covered.
4. After 3-5 min add remaining ingredients, lemon juice and continue to season to taste.

I like my celery crispy and in this case feel it gives the meal a nice texture overall. Serve over brown rice if desired.

Makes 5 servings: Calories (not including rice) 330cal, 40g Protein, 20g Carbs, 8g Fat (Approx values)

Brown rice: 220cal per cooked cup

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry and Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved