Protein French Toast

Jayden, my 7 year old son, has been prepping all week for all of his pranks. He told me that he would put some mud on his teacher’s chair, then he would put some water on his brother’s pants so he would think that he peed on himself when he woke up and so many more. The Disney Channel actually had a bunch of pranks that gave him a bunch of ideas as well. Of course I had to tell him that I didn’t think his teacher would find it very funny to sit in mud. Little did he know that his mom would put some toothpaste on his forehead while he slept for his 1st prank of the day!

French Toast

Ingredients:

2 slices of Whole Wheat bread
2 Egg whites or 1 whole egg
1 tsp cinnamon
1/2 - 1 scoop vanilla protein powder

Directions: Whisk the egg whites.
Add protein powder and cinnamon.
Mix well. This should be enough for
the two slices of bread. Cook as you
would regular french toast!

Banana Nut Protein Muffins

1/2 cup cottage cheese
4-5 egg whites
Walnuts
Milk or milk substitute
1 Banana
1/4 cup whole rolled oats

1. Pre-heat oven to 350 degrees
2. Blend ingredients into batter
3. Bake in small loaf pan or muffin tins for 25 minutes
4. Serve with fresh slice fruit of your choice and glass of milk or milk alternative.

Recipe: Spiced Sweet Potato Triangles

Spiced Sweet Potato Triangles

Ingredients:

2 1/2 cups all purpose flour, sifted
2 tablespoons brown sugar substitute
2 teaspoons baking powder
1 teaspoons baking soda
1/2 teaspoon nutmeg
1/2 teaspoon sugar substitute
1/4 cup canola oil
3/4 cup nonfat buttermilk
3/4 cup cooked sweet potatoes, mashed

Instructions:

Sift together the flour, brown sugar substitute, baking powder, baking soda, nutmeg and sugar substitute in a large mixing bowl. In a separate bowl carefully stir together the oil, buttermilk and mashed sweet potatoes. Transfer to the dry ingredients. Stir just until moistened. The mixture should be very dry. Set the oven on 425 degrees. Line a cookie sheet with parchment paper. Place some flour on a flat surface. Place the dough on the flour and knead four or five times. Roll the dough out in a rectangle about 1 inch thick. Cut the dough into thirds. Cut each third into 6 triangles. Place the triangles on the cookie sheet. Bake 10 minutes or a golden brown.

Nutritional Information (Approximate Values):

104 calories, 2 g protein, 3 g total fat, 0.4 g saturated, 16 g carbohydrate, 1 g dietary fiber, 0 g cholesterol and 204 mg sodium per triangle.

Recipe: Bacon Cranberry Salad on a Spinach Bed

Bacon Cranberry Salad on a Spinach Bed

Ingredients:

4 slices of turkey bacon
1 cup Sweetened dried cranberries
1 (6 ounce) package spinach salad greens
1 sweet red onion, sliced thin
1/2 cup honey
1/3 cup lime juice
2 tablespoons spicy mustard

Instructions:

Place the bacon in a skillet over medium heat. Cook the bacon until very crisp. Drain on a piece of paper towel. Place the honey, lime juice and mustard in a microwave safe bowl. Stir until mixed together. Place the bowl in the microwave on high temperature for 30 seconds. Test if not warm enough microwave at 5 second intervals until as warm as you like. Clean the spinach. Place the leaves on a serving plate. Spread the cranberries over the spinach. Crumble the bacon over the top. Pour the warm dressing over the entire salad just before serving.

Nutritional Information (Approximate Values):

Calories 240, total fat 4 g, saturated fat 1 g, protein 4 g, carbohydrates 52 g, sodium 179 mg, dietary fiber 2 g and sugar 46 g per serving.

Recipe: Jalapeno Style Mashed Potatoes

Jalapeno Style Mashed Potatoes

Ingredients:

1 pound red potatoes, quartered
1/4 teaspoon minced garlic
1/2 cup 1% milk, warmed
1 jalapeno pepper, seeded and minced
1/8 teaspoon pepper

Instructions:

Fill a sauce pan 3/4 full of water. Place the pan over high heat and bring to a rapid boil. Once boiling carefully add the potatoes. Bring back to a rapid boil. Reduce heat to medium and continue cooking 15 minutes or until the potatoes are fork tender. Drain well. Place the cooked potatoes into a large bowl. Sprinkle the garlic into the potatoes. Pour the warmed milk into the bowl with the potatoes and garlic. Use a potato masher to mash the potatoes. Once you reach the desired consistency add the jalapeno pepper and pepper. Stir to combine. Serve while still warm.

Tip: There are only 95 calories per serving in this dish and zero percent of these calories come from fat.

Nutritional Information (Approximate Values):

95 calories 5 g protein, 0 total fat, 0 saturated fat, 23 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol and 39 mg sodium per serving.

Recipe: Roasted Thanksgiving Turkey Breast

Roasted Thanksgiving Turkey Breast

Low Fat Recipe

Ingredients:

1 whole, fresh turkey breast, about 3 pounds
1 tablespoon olive oil
1/2 teaspoon pepper

Instructions:

Rinse the turkey breast under cold water. Use a paper towel to dry the turkey. Rub the turkey breast with the olive oil being sure to completely cover on all sides. Place the turkey breast in a small roaster pan. Sprinkle the pepper over the turkey. Place the oven temperature on 400 degrees and allow the oven to heat up. Place the turkey breast in the heated oven. Allow the turkey breast to bake 20 minutes. Turn the temperature down to 350 and continue baking for 1 1/2 hours or until juices run clear when poked with a fork. Let the turkey breast stand 20 minutes before carving.

Nutritional Information (Approximate Values)

Number of Servings: 8
Serving Size: 2 slices

Per Serving
Calories 295
Carbohydrate 0 g
Fat 9 g
Saturated Fat 3 g
Fiber 0 g
Protein 50 g
Sodium 264 mg

Recipe: Fruit and Nuts Cornbread Sausage Stuffing

Fruit and Nuts Cornbread Sausage Stuffing

Low Fat Recipe

Ingredients:

2 tablespoons unsalted butter
2 medium onions, finely chopped
1 cup dried apricots, diced
2 cups celery, chopped
1 pound turkey sausage, crumbled
3 cups cornbread, crumbled
4 teaspoons fresh thyme, chopped
1/2 cup parsley, chopped
1/4 teaspoon pepper
1/2 cup chicken broth
1 cup pecans, hazelnuts or slivered almonds, chopped and lightly toasted

Instructions:

Place 1 tablespoon of the butter in a large saucepan over medium heat. Add the onions. Cook the onions in the butter 5 minutes or until tender. Place the apricots and the celery into the pan. Continue cooking 8 minutes or until the celery is fork tender. Remove from the pan and place in a mixing bowl. Add the remaining butter into the saucepan and allow melting. Add the sausage. Cook 8 minutes or until the sausage is browned. Place the sausage into the apricot mixture. Place the cornbread into the mixture. Sprinkle in the thyme, parsley and pepper. Pour in the chicken broth and stir until the cornbread is completely moistened. Fold in the nuts. Heat the oven temperature to 350 degrees. Spray a baking dish with a non stick cooking spray. Spread the mixture into the baking dish evenly. Cover the baking dish tightly with aluminum foil. Bake 35 minutes or until heated through.

Nutritional Information (Approximate Values)

Number of Servings: 10
Serving Size: 1/2 cup

Per Serving
Calories 332
Carbohydrate 37 g
Fat 15 g
Saturated Fat 3 g
Fiber 4 g
Protein 13 g
Sodium 956 mg

Recipe: Candied Sweet Potatoes with Pecan Topping

Candied Sweet Potatoes with Pecan Topping

Low Fat Recipe Good source of Vitamins.

Ingredients:

3 large sweet potatoes, peeled and cut in cubes
4 tablespoons pecans
2 tablespoons unsalted butter
1 tablespoon brown sugar substitute
1 teaspoon ground cinnamon

Instructions:

Place the cubed sweet potatoes in a large saucepan. Fill the pan with cold water just high enough to cover the potatoes. Place over medium high heat. Bring the potatoes to a quick boil. Continue boiling 20 minutes or until the potatoes is fork tender. Drain the potatoes thoroughly. Place a skillet over low heat. Add the butter and allow it to melt completely. Add the pecans and toast for 3 minutes turning a couple of times during cooking. Be careful not to over cook the pecans they can burn easily. Remove the pecans to a paper towel. Place the potatoes in a large bowl. Add the brown sugar substitute. Mash the potatoes and sugar together with a potato masher. Sprinkle in the cinnamon. Stir to combine the flavors. Cover the top with the toasted pecans before serving.

Nutritional Information (Approximate Values)

Number of Servings: 6
Serving Size: 1/2 cup

Per Serving
Calories 172
Carbohydrate 33 g
Fat 4 g
Saturated Fat 1 g
Fiber 3 g
Protein 2 g
Sodium 17 mg

Recipe: Vegetable Medley with Vinegar Salsa

Vegetable Medley with Vinegar Salsa

Low Fat and Low Carb Recipe

Ingredients:

3/4 cup fresh parsley, chopped very fine
2 tablespoons capers, rinsed and chopped coarsely
3 tablespoons white onions, chopped very fine
3 cloves garlic, minced
2 tablespoons red wine vinegar
1/2 cup extra virgin olive oil
3 tablespoons low carb breadcrumbs, toasted
1/4 teaspoon black pepper
3/4 pound small green beans, blanched
3/4 pound small new potatoes, boiled and cut into wedges
3/4 pound small beets, cooked and cut into wedges

Instructions:

Place the parsley, capers, onions and garlic into a large mixing bowl. Pour in the vinegar and olive oil. Mix together well to combine all the ingredients. Add the bread crumbs and mix until completely moist. Sprinkle in the black pepper and stir to incorporate. Place the bean, potatoes and beets on a plate. Cover the vegetables with the sauce completely before serving.

Nutritional Information (Approximate Value)

Number of Servings: 6

Per Serving
Calories 170
Carbohydrate 19 g
Fat 9 g
Saturated Fat 1 g
Fiber 4 g
Protein 4 g
Sodium 232 mg

Recipe: Orange Laced Apple Cider

Orange Laced Apple Cider

Low Fat Recipe

Ingredients:

6 cups apple cider
3 whole allspice berries
3 whole cloves
3 cinnamon sticks
1 navel orange, peeled and quartered
1 navel orange, unpeeled, sliced

Instructions:

Place the cider in a saucepan over medium heat. Add the berries, cloves and cinnamon sticks. Stir to combine the ingredients. Add the quartered orange. Bring the mixture to a quick boil. Once boiling reduce the heat to low. Cook 7 minutes. Pour the cider through a strainer being sure the berries, cloves, cinnamon sticks and oranges are removed. Place the mugs in the microwave 30 seconds to warm. Pour the cider into the warm mugs and garnish with orange slices.

Nutritional Information (Approximate Values)

Number of Servings: 6
Serving Size: 1 mug

Per Serving
Calories 151
Carbohydrate 38 g
Fat 0 g
Saturated Fat 0 g
Fiber 2 g
Protein 1 g
Sodium 8 mg

Recipe: Apple Stuffing Topped Mustard Pork Chops

Apple Stuffing Topped Mustard Pork Chops

Low Carb Recipe

Ingredients:

4 pork loin chops
1/4 teaspoon pepper
2 tablespoons olive oil
1 medium onion, chopped
1/4 cup celery, chopped
2 tart apples peeled, cored and chopped
1 1/2 cups low carb bread cubes
1/4 cup fresh parsley, chopped
1/4 cup apple cider
1 tablespoon Dijon mustard

Instructions:

Place 1 tablespoon of the olive oil in a skillet over medium heat. Oil needs to be hot but not smoking. Sprinkle both sides of the pork chops with the pepper. Add the seasoned chops to the hot oil and cook 3 minutes. Turn the pork chops and continue cooking an additional 3 minutes or until nicely browned. Place the browned chops in the bottom of large baking dish. Place the remaining olive oil in the skillet and allow to heat up again. Stir in the onion and celery. Cook 5 minutes or until just tender. Stir in the apples and continue cooking an additional 5 minutes. Remove the skillet from the heat and set off to the side. Stir in the bread pieces and parsley. Add a scant amount of the apple cider and stir. Continue adding scant amounts of the apple cider until the bread pieces are completely moistened being sure to stir after each addition. Spread the top side of each pork chop with the Dijon mustard. Place a spoonful of the bread mixture on top of the mustard being sure to pat it down to cover the entire pork chop. Place the oven temperature on 350 degrees and allow the oven to heat. Bake the chops 25 minutes or until the chops are no longer pink inside and the stuff has turned a nice golden brown.

Nutritional Information (Approximate Values)

Number of Servings: 4

Per Serving
Calories 364
Carbohydrate 31 g
Fat 12 g
Saturated Fat 3 g
Fiber 4 g
Protein 33 g
Sodium 284 mg

Recipe: Pork Loin with Pear Puree

Pork Loin with Pear Puree

Low Carb Recipe

Ingredients:

2 1/2 cups pears, peeled, cored and cut into chunks
1/3 cup water
1 tablespoon lemon juice
1/4 cup honey
1/2 teaspoon + 1/2 tablespoon pepper
1 boneless pork loin, about 1 3/4 pounds
2 teaspoons tarragon
2/3 cup dry white wine

Instructions:

Set the oven temperature to 350 degrees and allow the oven to heat. Pour the wine into the bottom of a large baking pan. Place the pork loin into the pan. Sprinkle with the tarragon and the 1/2 teaspoon of pepper. Bake the pork loin 1 hour 45 minutes. The internal temperature should be 160 degrees when done. Remove the pork loin and allow standing for 15 minutes before carving. Place a large saucepan over medium high heat. Add the pears to the pan. Pour in the water and lemon juice. Add the honey and the 1/2 tablespoon pepper. Bring the mixture to a quick boil. Continue cooking for 15 minutes or until the pears are fork tender. Remove the heat and place in the blender. Puree until smooth. Slice the pork loin and serve with the pear puree.

Nutritional Information (Approximate Values)

Number of Servings: 4
Serving Size: 6 ounces pork with 1/2 cup of pear puree

Per Serving
Calories 434
Carbohydrate 34 g
Fat 11 g
Saturated Fat 4 g
Fiber 3 g
Protein 43 g
Sodium 475 mg

Recipe: Easy Almond Sponge Cake

Easy Almond Sponge Cake

Low Sodium and Low Fat Recipe

Ingredients:

1 cup cake flour
1/2 cup sugar substitute, divided
10 egg whites, at room temperature
1 1/4 teaspoons cream of tartar
1 teaspoon vanilla extract
1/4 teaspoon almond extract

Instructions:

Place the flour the 1/2 of the sugar in a sifter and sift together in large mixing bowl. Place the egg whites in another mixing bowl. Add the cream of tarter and beat on high speed with an electric mixer. Add half of the remaining sugar and continue to beat for 1 minute. Add the rest of the sugar and beat again for 1 minute. Stir in the almond and vanilla extract. With a rubber spatula mix together the flour mixture and the egg mixture. Place the oven temperature to 350 degrees and allow the oven to heat up. Place the batter in an ungreased cake pan. Bake 45 minutes or until the cake bounces back easily when lightly touched.

Nutritional Information (Approximate Values)

Number of Servings: 14
Serving Size: 1 slice

Per Serving:
Calories 129
Carbohydrate 29 g
Fat 0 g
Saturated Fat 0 g
Fiber 0 g
Protein 3 g
Sodium 78 mg

Recipe: Vegetable Stuffed Baked Cornish Hens

Vegetable Stuffed Baked Cornish Hens

Low Carb Recipe

Ingredients:

4 Cornish hens
1/4 teaspoon pepper
4 cloves garlic, sliced
4 teaspoons fresh rosemary leaves, minced
4 teaspoons fresh thyme, minced
2 bay leaves, cut in half
4 shallots, chopped
3 carrots, chopped
3 stalks celery, chopped
2 lemons

Instructions:

Rinse the hens under cold water. Pat the hens dry with a piece of paper towel. Sprinkle the hens with pepper. In a mixing bowl combine the garlic, rosemary, thyme and bay leaves. Add in half of the shallots, carrots and celery and mix well to combine. Stuff each hen with the vegetable mixture. Layer the bottom of a baking dish with the remaining shallots, carrots and celery. Place the hens on top of the vegetables. Set the oven temperature to 375 degrees and allow the oven to heat. Bake the hens 50 minutes or until the skins are golden brown and the juices run clear when pricked with a fork. Remove the hens and let stand 10 minutes. Cut the hens in half and discard stuffing before serving.

Nutritional Information (Approximate Values)

Number of Servings: 8
Serving Size: 1/2 cornish hen

Per Serving
Calories 194
Carbohydrate 7 g
Fat 5 g
Saturated Fat 1 g
Fiber 2 g
Protein 30 g
Sodium 117 mg

Recipe: Meatball and Ziti Casserole

Meatball and Ziti Casserole

Ingredients:

1 (10 ounce) box ziti shells
1 (15 ounce) container low fat ricotta cheese
1 C low fat mozzarella cheese, shredded
2 tablespoons Parmesan cheese
1 (28 oz) can tomato sauce with basil
1/4 teaspoon garlic powder, divided
1 lb. ground round or chuck
1/4 teaspoon minced onion
1/4 cup quick cooking oats
2 ounces egg substitute
1 tablespoon water
1/8 teaspoon pepper

Instructions:

Cook the ziti according to package directions. Rinse with cool water and drain well. Place the meat in a large mixing bowl. Sprinkle in 1/8 teaspoon of garlic powder, the onion powder and the pepper. Add the oats. Place the egg substitute into the mixture followed by the water. Mix thoroughly with your hands. Form the meatballs by rolling small amounts in your hand to form a 2 inch ball. Spray a large skillet with a non stick cooking spray. Place the meatballs in the skillet. Brown until cooked completely through. Drain on paper towel. Set the oven temperature to 375 degrees. Place the ricotta cheese, mozzarella cheese and Parmesan cheese in a mixing bowl. Mix together until completely combined. Place the tomato sauce in a bowl and sprinkle in 1/8 teaspoon of garlic powder. Stir well. Spread 1/4 of the tomato sauce in the bottom of a large baking dish. Place half the ziti into the baking dish. Place half of the meatballs on top of the ziti.
Cover the top of the meatballs with dollops of the cheese mixture. Spread more tomato sauce and continue to layer like before. Be sure to use the last 1/4 of the tomato sauce on the top and leave enough of the cheese mixture to place a few dollops on the very top. Bake 50 minutes or until the cheese has browned slightly and the casserole is bubbly.

Nutritional Information (Approximate Values):

487 calories (22% calories from fat), 36 g protein, 12 g total fat (5.2 g saturated fat), 55 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol and 925 mg sodium per serving.

Recipe: Broiled Peach Topped English Muffins

Broiled Peach Topped English Muffins

Ingredients:

1 teaspoon low fat sour cream
2 tablespoons low fat cream cheese
1 fresh peach, peeled and sliced thin
1/8 teaspoon cinnamon
1/4 teaspoon brown sugar substitute
1 English muffin

Instructions:

Place the sour cream in a mixing bowl. Add the cream cheese. Stir with a rubber spatula until smooth and mixed well. Spread each half of the English muffin with the spread. Layer the peach slices on top. Carefully add the cinnamon and brown sugar substitute over the top of the peach slices. Turn on the broiler. Broil for 1 minute or until the cheese just begins to brown.

Nutritional Information (Approximate Values):

185 calories , 6 g protein, 7 g fat, 4.3 g saturated fat, 25 g carbohydrates, 3 g fiber, 22 mg cholesterol and 258 mg sodium per serving.

Recipe: Carrot Custard Casserole

Carrot Custard Casserole

Ingredients:

1 pound baby carrots
3 large eggs
1/2 cup skim milk
1/3 cup evaporated skim milk
1/4 teaspoon ground nutmeg
1/8 teaspoon pepper

Instructions:

Place the carrots in a pan of water that just barely covers the carrots. Place the pan over medium high heat and bring water to a rapid boil. Reduce heat to low, cover and simmer 20 minutes. Carrots should be fork tender. Drain well. Once the carrots are drained place them in the bottom of the blender. Add the eggs one at a time. Pour in the both types of milk. Sprinkle in the nutmeg and pepper. Blend on high until very smooth. Set the oven to 375 degrees. Spray a small casserole dish with a non stick cooking spray. Pour the carrot mixture into the prepared dish. Place the baking dish in a water bath being sure the water only comes half way up the side of the casserole dish. Place in the oven. Bake 25 minutes or until a toothpick inserted in center comes out clean. Serve immediately.

Nutritional Information (Approximate Values):

65 calories 4 g protein, 2 g total fat, .8 g saturated fat, 7 g carbohydrates, 1 g dietary fiber, 81 mg cholesterol, 241 mg potassium and 209 mg sodium per serving.

Recipe: Cream Cheese Rolled Pancakes with Raspberry Preserves

Cream Cheese Rolled Pancakes with Raspberry Preserves

Low Fat Recipe

Ingredients:

3 eggs
2 tablespoon canola oil
1 cup skim milk
3/4 cup flour, sifted
1/4 pound light cream cheese
1/4 pound low-fat cottage cheese
2 tablespoon sugar substitute
1 teaspoon vanilla extract
1/2 cup non-fat sour cream
1/2 cup raspberry preserves

Instructions:

Place the eggs in a small mixing bowl. Pour in the canola oil and milk and whisk until completely combined together. Add the flour and salt. With a rubber spatula work from the bottom up to mix making sure all the flour is completely moistened. The batter should be smooth with no lumps. Spray a skillet with a non stick cooking spray. Pour 4 tablespoons of the batter into the prepared skillet. Cook over medium heat 2 minutes or until the bottom is a nice golden brown. Do not flip the pancake over. Remove from the skillet and place on a piece of wax paper with the cooked side up. Continue until all the batter is used. With an electric mixer on medium speed beat together in a separate bowl the egg, cream cheese, cottage cheese, sugar substitute and the vanilla. With a spoon fill each pancake with the egg mixture being sure to not go all the way to the edges. Roll the pancake up. Continue until each pancake is filled and rolled. Spray the skillet again with the non stick cooking spray. Place the rolled pancakes into the skillet. Cook over medium heat about 5 minutes or until a golden brown being sure to cook all sides this time. Serve with the sour cream and raspberry preserves on the side.

Nutritional Information (Approximate Values)

Number of Servings: 10
Serving Size: 1 rolled pancake with sour cream and raspberry preserves

Per Serving
Calories 164
Carbohydrate 20 g
Fat 6 g
Saturated Fat 2 g
Fiber 0 g
Protein 7 g
Sodium 251 mg

Recipe: Roasted Tomato Scrambled Eggs

Roasted Tomato Scrambled Eggs

Low Fat and Low Carb Recipe

Ingredients:

1 teaspoon olive oil
1/2 cup diced tomatoes
4 large eggs
1/8 teaspoon pepper
2 tablespoons chopped dill

Instructions:

Spray a skillet with a non stick cooking spray. Place the skillet over medium heat. Spread the tomatoes in the bottom of the skillet. Cook 2 minutes stirring once or twice. Drain the tomatoes on a piece of paper towel. Clean and spray the skillet again. Place the eggs in a mixing bowl. Add the pepper and whisk to incorporate the pepper and fluff the eggs. Add the tomatoes and stir to combine. Pour the egg mixture into the prepared skillet. Place the skillet over low heat. Stir the eggs continuously. As the eggs begin to firm, sprinkle the dill over the top. Continue to stir until the eggs are as done as you like. Consume immediately.

Nutritional Information (Approximate Values)

Number of Servings: 4
Serving Size: 1 egg

Per Serving
Calories 137
Carbohydrate 2 g
Fat 10 g
Saturated Fat 3 g
Fiber 0 g
Protein 10 g
Sodium 249 mg

Recipe: Olive Roasted Sweet Yams

Olive Roasted Sweet Yams

Low Fat Recipe

Ingredients:

3 sweet yams, peeled and sliced
1 tablespoon olive oil

Instructions:

Place the sweet yam slices in a single layer on a cookie sheet. Brush the yams with the olive oil. Heat the oven to 450 degrees. Roast the sweet yam for 20 minutes or until tender.

Nutritional Information (Approximate Values)

Number of Servings: 6
Serving Size: 1/2 sweet potato

Per Serving
Calories 88
Carbohydrate 16 g
Fat 2 g
Saturated Fat 0 g
Fiber 2 g
Protein 1 g
Sodium 87 mg