Recipes

Crock Pot Carmel Apple Oatmeal

Ingredients:
-8 cups chopped Fuji apples (about 6 apples)
-1/4 cup Torani sugar-free Caramel syrup (We’ve found this at Sam’s club)
-2 Tbsp Brown Sugar Splenda mix (not packed)
-1 1/2 tsp. Cinnamon, divided
-1 1/2 cups old-fashioned oats
-1 cup light vanilla soymilk
-1/2 cup sugar-free pancake syrup
-1/2 tsp. salt

Directions:
In a large bowl, mix apples with 1 Tbsp. brown sugar and 1/2 tsp. cinnamon.  Stir to coat apples well.  Transfer to the crock pot.  In the empty bowl, combine oats, soymilk, 1 Tbsp. brown sugar, 1 tsp. cinnamon, syrup, and salt.  Add 1 cup water and mix well.  Add oat mixture to the crock pot and gently stir.  Cover and cook on high for 3 hours or on low for 7 hours.  Enjoy!

Nutrition:  Calories 249, Fat 4.5g, Carbs 52g, Fiber 7.5g, Protein 4.5g

Recipe:  Recipes for Gals in Figure/facebook

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Coconut Shrimp

Ingredients:
-15 large cooked shrimp thawed, warmed up in a skillet
-1 tsp.  Coconut Oil (organic, extra virgin)
-1 Tablespoon ground flaxseed
-1 tsp. coconut extract
-8 finely chopped almonds
-2 packets splenda

Directions:
Toss the cooked shrimp into this mixture and VIOLA!  They taste even better and are MUCH more healthy than deep fried!

Recipe:  Recipes for Gals in Figure/facebook

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High Protein Banana Bread

Ingredients:
-1 1/3 cup whole wheat flour
-1 cup Splenda (or preferred sugar substitute)
-1 1/4 teaspoons baking powder
-1/2 teaspoon baking soda
-1 teaspoon ground cinnamon
-2 egg whites
-1 cup of mashed bananas (best if really ripe)
-1/5 cup water
-1/4 cup unsweetened applesauce
-3 scoops vanilla protein powder
-1/4 cup raisins

Directions:
Preheat over to 350. Mix all ingredients together well until all powder dissolves.  Pour mix into a loaf pan, or an 8×8 pan.  Bake for 50-55 minutes or until a toothpick comes out clean when poked.

Nutrition per loaf:  1177 calories, 11g fat, 205.9 carbs, 90.4g protein   Cut slices into the size and nutrition you would like.
Source:  www.bodybuilding.com

Pumpkin Shake

Ingredients:
- 6 ounces Almond Milk
- 6 ounces Greek yogurt
- ½ cup pumpkin puree
- Cinnamon to taste

Directions:
Place all ingredients in a blender and blend for 45 seconds.

Nutrition Facts: Calories: 140, Total Fats: 3 g, Cholesterol:  55 mg, Sodium:  400 mg, Total Carbohydrates:  15 g, Dietary Fiber:  3 g, Sugars: 3 g, Protein:  13 g, Iron: 2 mg

Source:  www.bodybuilding.com

Baked Spinach Supreme

This healthy recipe makes a great breakfast, lunch, or even dinner bake!  With spinach and onion added to cottage cheese and egg whites, it’s a great way to get additional protein and vegetables into your diet!  Add this recipe to your collection and it will help keep you on track in 2011!

Ingredients:
-1 cup reduced-fat biscuit/baking mix
-2 egg whites
-1 egg
-1/4 cup fat-free milk
-1/4 cup finely chopped onion

Filling:
-1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
-1 1/2 cups fat-free cottage cheese
-3/4 cup shredded Monterey Jack cheese
-1/2 cup grated Parmesan cheese

Directions:
In a small bowl, combine the biscuit mix, egg whites, egg, milk and onion.  Spread into a greased 11 x 7 baking dish.  In another bowl, combine the filling ingredients.  Gently spoon over biscuit mixture.  Bake, uncovered, at 350 for 28-32 minutes or until golden brown and a knife inserted near the center comes out clean.  Yield: 6 servings.

KITF Tip:  Use 2% Reduced Fat Cheese and you’ll save even more fat grams and probably never notice the difference!
Nutrition Facts: 1 piece equals 251 calories, 9 g fat (5 g saturated fat), 21g carbohydrates, 2g fiber, 20g protein.  Diabetic Exchanges:  1 1/2 fat, 1 starch, 1 lean meat, 1/2 fat-free milk.
Source:  www.tasteofhome.com

Protein-Packed French Toast

INGREDIENTS:
- 4 slices of P28 High Protein Bread
- 2 cups egg whites
- 2 tablespoon of Vanilla
- Cinnamon to taste

DIRECTIONS:
Warm pan over medium heat.  Combine egg whites, vanilla and cinnamon in a shallow bowl. Soak bread on both sides of mixture and place in a hot skillet until brown on both sides.

KITF TIP:
Top with some fresh fruit or Sugar Free Syrup!

Recipe makes 2 servings @ 300 calories.

Healthy Thanksgiving Day Turkey

Do you love Thanksgiving day turkey but would like to eat healthy this year?  This recipe we found serves a wonderful, flavorful main course.  You’ll never know you’re missing all of the fat and calories with this bird!
Ingredients (10 servings)

For the rub:
-2 teaspoons dried sage
-1 tablespoon dried thyme
-2 tablespoons chopped fresh parsley
-1 whole turkey (about 15 pounds), thawed
-1 tablespoon olive oil
-1/2 cup water

For the au jus:
-2 teaspoons dried sage
-1 tablespoon dried thyme
-2 tablespoons chopped fresh parsley
-2 tablespoons honey
-1/2 cup apple juice
-1 cup defatted pan drippings

Directions
:
Preheat the oven to 325 F.
-In a small bowl, combine the sage, thyme and parsley to make the rub. Mix well and set aside.
-Remove the neck and giblets from the turkey and discard. Rinse the turkey inside and out with cool water. Pat dry with paper towels.
-Starting at the neck area, insert fingers or a spoon between the layer of skin and meat to gently loosen the skin. Place the turkey breast-side up on a rack in a roasting pan. Add about 1 tablespoon of the herb mixture under the skin of each breast. Rub the outside of the turkey with the olive oil. Rub the remaining herb mixture over the outside of the bird.
-Loosely tie the legs together. Place into the middle of the oven.
-After about 1 1/2 hours, cover the turkey with a tent of foil to prevent overcooking. Check the doneness after the bird has roasted about 3 to 3 1/2 hours. The turkey is done when the thigh is pierced deeply and juices run clear (180 to 185 F) or when the breast muscle reaches 170 to 175 F.
-Remove the turkey from the oven. Let it stand about 20 minutes to allow juices to settle in the meat. Deglaze the pan by adding 1/2 cup water. Stir to scrape up the browned bits. Pour pan drippings into a gravy separator. Reserve 1 cup of defatted pan drippings for the au jus.
-To make the au jus, combine the sage, thyme, parsley, honey and apple juice in a saucepan. 
-Simmer over medium heat until reduced by half. Add the defatted pan drippings and bring to a low boil, stirring often.
-Carve the turkey and drizzle turkey slices with the herbed au jus. Serve immediately.

Nutritional Analysis (per serving): 
Serving size: 5 ounces light and dark meat
Calories: 215, Cholesterol: 122 mg, Protein: 37 g, Sodium: 85 mg, Carbohydrate:5 g, Fiber: < 1 g, Total fat: 3 g, Potassium: 361 mg, Saturated fat: 1 g, Calcium: 41 mg, Monounsaturated fat: 1 g

Source:  www.mayoclinic.com.

Walnut Crusted Salmon

This recipe not only provides muscle-promoting protein, but also essential fatty acids, which can help boost your mood and help in fat loss.

Ingredients
- 4 4 oz. salmon fillets
- 1/4 cup chopped walnuts
- Pinch of Cinnamon
- Olive Oil
- 8 cups Salad Greens

Directions
-Coat salmon with walnuts and cinnamon
-Coat a nonstick pan with olive oil.  Sear salmon fillets on both sides and cook until fish begins to flake.
-Serve fish on top of salad greens

Nutrition: Calories: 250, Total Fats: 16g, Saturated Fat: 2g, Total Carbohydrates: 3g, Dietary Fiber: 2g, Protein: 24g

Source:  Oxygen Magazine

Erin’s Uber Good Oatmeal

INGREDIENTS:
- ½ cup old fashion oatmeal
- 1cup water
- 1 ½ tablespoons Splenda
- 1 teaspoon cinnamon
- ¼ teaspoon sea salt

DIRECTIONS:
Microwave all of the ingredients for 2 minutes then cover and let it sit for another minute.

KITF TIP: You can add an assortment of healthy toppings, such as:
• Berries
• Flax Seed
• Walnuts/Almonds
• Figs, dried fruit or craisins
• Bananas
• Splenda Brown Sugar
• Protein Powder
• Greek Yogurt
• Soy Milk

Nutrition: 150 calories per serving, 27 g carbs, 1g sugar, 5g protein, 4g fiber

Healthy Southwestern Pizza

INGREDIENTS:
Non-stick cooking spray
- 12-inch 100% whole-wheat pizza crust
- 1 cup prepared tomato salsa
- 1 ¼ cups shredded reduced-fat 1% mozzarella
- 1 1/3 cups canned black beans, drained & rinsed
- 1 small sweet red pepper, seeded & thinly sliced
- 2 scallions, trimmed &y sliced
- ¼ cup cilantro leaves for garnish

DIRECTIONS:
Heat the oven to 450.  Coat a baking sheet with cooking spray.  Place crust on sheet and top with salsa, 1 cup mozzerella, beans, sliced red pepper and scallions.
Top with remaining ¼ cup cheese. Place pizza in oven and bake 8-10 minuets or until mozzerella is melted.  Remove from oven and garnish with cilantro if desired.
Cut into six slices and serve.

Nutrition facts per serving (2 slices):  488 calories, 28 grams of protein, 72 carbohydrate, 12 g fat (5.4 saturated), 16 grams of fiber.

Slimming Protein Scones

Ingredients:
- 2 ½ c almond flour
- 1 c liquid egg whites
- ¾ c vanilla whey protein powder
- ½ c granulated Splenda
- ½ c old-fashioned oats
- ½ c dark-chocolate chips
- ½ c dried cranberries or raisins
-1 tbsp cinnamon
- 1 dash nutmeg

Directions:
Heat oven to 350. Coat 2 large baking sheets with vegetable oil cooking spray.  Combine all ingredients in a bowl. Stir until well blended.  Place 2-inch spoonfuls of batter on baking sheets; bake until peaks begin to brown, 15 minutes. Cool and serve.

Nutrients: Recipe yields 24 scones.130 calories per scone, 9g fat (2 saturated), 6g carbs, 2g fiber, 6g protein. Recipe from: http://jillcolemanfitness.blogspot.com/.

Slimming Spaghetti

Ingredients:
8 oz whole-wheat spaghetti
Olive oil
2-4 cloves garlic, chopped
1 lb brussels sprouts
1/2 tsp nutmeg
1/2 tsp fresh basil
1/2 c LF parmesean cheese, grated
1 tbsp crushed red pepper flakes
Sea salt & black pepper to taste
1 lb cooked shrimp

Directions:
Cook pasta according to package directions, reserving one cup of drained water. Meanwhile, heat oil in a large pan. Saute garlic until fragrant, but not brown. Add brussels sprouts, nutmeg and basil to pan. Cook until the sprouts become brighter in color, about 5 minuets. Add reserved cooking liquid from noodles with cheese, red pepper flakes, salt and pepper to pan. Cook for 5 more minutes over medium heat. Add drained pasta and shrimp.  Mix and heat through & serve.

Immune-Boosting Vegetable Curry

Ingredients:
3 cups broccoli florets
Olive oil cooking spray
1 small onion, diced (1 cup)
1-2 tbsp curry powder
1/2 tsp sea salt
1/4 tsp ground red pepper
2 cups low-sodium vegetable broth
1 small green bell pepper, cut into 1-inch strips (1 1/4 cups)
1 small red bell pepper, cut into 1-inch strips (1 1/4 cups)
1 small yellow bell pepper, cut into 1-inch strips (1 1/4 cups)
3 small carrots, peeled & cut into 1/2-inch thin strips (1 cup)
1/2 lb fresh green beans (1 1/2 cups)
1/2 cup light coconut milk
2 cups cooked whole-grain couscous

Directions:
Bring a large pot of water to boil over high heat. Add broccoli and cook for 3 minutes; drain and set aside. Mist an extra-large skillet with cooking spray and heat over medium heat. Add onion and sauté until tender, about 3 minutes. Stir in curry powder, salt and ground pepper. Stir in brother and bring to a boil over medium-high heat. Reduce heat to low and simmer for 10 minutes, stirring occassionally. Stir in broccoli, bell peppers, carrots, beans and coconut milk. Cook, stirring constantly for 3 minutes or until vegetables are crisp-tender. Serve over couscous.

Nutrients: 1 1/2 cups vegetable curry & 1/2 cup couscous = 195 calories; 2.5g fat; 1.5g sat. fat; 37g carbs; 7g fiber; 8g sugar; 7g protein; 360mg sodium

Healthy Cheesecake

Ingredients:
2 cups reduced-fat sour cream
1 tsp. vanilla
1 Tbs. Splenda
24 oz. reduced-fat cream cheese, softened
1 cup Splenda
4 eggs
1 tsp. vanilla
2 cups reduced-fat sour cream

Directions:
In a bowl, mix the sour cream, vanilla and 1 Tbs. Splenda until well combined Cover with plastic wrap and refrigerate. In a large bowl, beat the cream cheese and 1 cup Splenda until fluffy. Add the eggs, one at a time, blending well after each addition. Blend in the remaining 1 teaspoon vanilla. Pour the cream cheese mixture into the greased pie pan and bake at 350F for 50 minutes. Spread the sour cream mixture over the top and bake an additional 5 minutes. Chill and top with fresh berries and serve.

Nutrients: 148.25 Calories, 4g Fat, 68.3mg Cholesterol, 45.9mg Sodium, 24.1g Carbohydrates, 0g Fiber, 2.7g Sugar, 3.1g Protein

Slimming Summer Vegetable Couscous

Ingredients:
3 tbsp balsamic vinegar
1 tbsp Dijon mustard
1 tbsp extra-virgin olive oil
1/4 tsp sea salt
1/4 tsp fresh ground black pepper
2 cloves garlic, minced
Olive oil cooking spray
1 medium zucchini, unpeeled & cut into 1-inch pieces (1 1/2 cups)
1 yellow squash, unpeeled & cut into 1-inch pieces (1 1/2 cups)
1 medium red bell pepper, cut into 1-inch pieces (1 cup)
1 8-oz pkg sliced fresh baby portobello mushrooms (1 cup)
4 cups cooked whole-grain couscous
1/3 cup goat cheese, crumbled
4 sprigs fresh basil, chopped (2 tbsp)

Directions:
Preheat oven to 425 degrees. In a small bowl, whisk together vinegar, Dijon, oil, salt, black pepper & garlic; set aside.

Mist a large shallow roasting pan with cooking spray. Arrange zucchini, squash, bell pepper and mushrooms in a single later in pan (vegetables may touch or overlap slightly.) Drizzle with vinegar mixture, tossing gently. Cook vegetables in over for 15 minutes or until tender, stirring occasionally.

Combine vegetables with couscous, tossing gently. Top with cheese and basil. Serve warm, at room temperature or chilled. Can be kept covered and refrigerated, for up to 3 days.

Makes 4 servings. Nutrients per 1 1/2 cup serving: 274 calories, 5 grams fat, 46 grams carbs, 4 grams fiber, 5 grams sugar, 10 grams protein

Avocado Black Bean Salad

Ingredients:
2 cups chopped romaine lettuce hearts
1 avocado, chopped
1 medium tomato, chopped
1⁄2 cup canned black beans, rinsed
2 tbsp diced fresh cilantro
1 tbsp olive oil
2 tsp lime juice
1⁄4 tsp lime zest
1⁄4 tsp salt
1⁄2 tsp ground black pepper

Makes 2 servings. Per serving: 247 calories, 17 gram fat (2 g sat), 20 g carbs, 9 g fiber, 311 mg sodium, 6 gram protein.

Turkey Chili & Cornbread Muffins

Chili Ingredients:
1 lb. ground turkey breast
1 large onion
1 large can low-sodium black beans
1 large can low-sodium pinto beans
1 large can whole tomatoes
1 large can crushed tomatoes
1 can tomatoes with green chilies
1-2 T. chili powder
1 tsp. cumin
2 tsp. sugar, cayenne pepper to taste

Chili Directions:
Brown onions, add meat & brown. Add the rest and simmer until you can’t wait any longer to eat it. All spices are to taste.

Cornbread Ingredients:
1 C. whole wheat flour
1 C. cornmeal
1/4 C. sugar
1 tsp. baking soda
3/4 tsp. salt
1 C. plain, non-fat yogurt
2 eggs, beaten

Cornbread Instructions:
Spray muffin tin with Pam and fill the muffin tins two-thirds full. Bake at 400 degrees for about 15 minutes. 118 cals, 1/4 g fat, 12 servings

A huge thank you to Personal Chef Lori Cole of Savory Melodies for providing these healthy recipes!
chicken is cooked through; add remaining ingredients. Allow meat and ingredients to simmer for 45-60 minutes.

Yummy Tuna Melt

Ingredients:
6 oz. can tuna in water
3 T. celery, diced
3 T. red onion, diced
2 T. carrots, diced
2 T. tomato, diced
2 T. apple, diced
1/3 c. nonfat Greek yogurt
1 1⁄2 t. white wine vinegar
1⁄2 t. dried oregano
1⁄4 t. parsley flakes
1/8 t. pepper
2 slices whole wheat or Ezekiel bread
2 slices tomato
2 (1 oz.) slices reduced fat Swiss

Directions:
Stir together first 11 ingredients in a medium bowl until well combined. Divide tuna salad equally on both slices of bread. Top each with 1 slice of tomato and 1 slice of cheese. Broil a few minutes until lightly browned and cheese is melted.

KIT Tip: Try replacing tuna with chicken.

Chicken Chili

Ingredients:
3 lbs. ground chicken
1 jar Barilla spaghetti sauce
8 oz. jar ChiChi’s salsa
14 oz. can red kidney beans, drained
1 large can diced tomatoes
½ bag frozen diced green peppers
½ bag frozen diced onions
Garlic to taste
Chili powder to taste

Directions:
Spray large skillet with nonstick spray. Brown chicken, chili powder and garlic over medium heat until chicken is cooked through; add remaining ingredients. Allow meat and ingredients to simmer for 45-60 minutes.

Protein Pancakes

Ingredients:
1 cup low-fat cottage cheese
2.5 cups of instant whole grain oatmeal
1 carton (16 oz.) egg whites
1.5 scoops vanilla protein powder (1/3 cup)
Dash of cinnamon
Dash of vanilla

Directions:
Combine and mix all ingredients well. Preheat griddle or skillet and spray lightly with nonstick spray. Pour roughly 1/4 cup of batter onto hot skillet. When it starts to bubble, flip and cook until golden brown.

KIT Tip: These taste great with peanut butter or fruit on top! They’re also a great snack on the go- just pop a few in a baggie for a healthy & fulfilling option.

Perfect Lasagna

Ingredients:
1 small zucchini, sliced
1 cup pasta sauce with roasted peppers
1 cup frozen loose-packed cut-leaf spinach
1 cup sliced cremini mushrooms
3 no-boil lasagna noodles (3 ½ x 6 ¾ inch)
1 cup fat-free ricotta cheese
4 tbsp. grated Parmesean cheese
¼ tsp. dried oregano
¼ tsp. salt
1/8 tsp. red pepper flakes

Directions:
Preheat oven to 375. Spray (2) 5” square baking dishes with nonstick spray. Mix zucchini, spinach and mushrooms on microwavable plate. Cover and microwave on high 3-4 minutes until vegetables are tender-crisp, stirring once after 2 minutes. Drain; stir in 1/8 tsp. salt. Mix ricotta, 3 tbsp. Parmesean, oregano, red pepper flakes and remaining salt in bowl. In each baking dish, layer in order: 2 tbsp. sauce, 1 half noodle, half ricotta mixture, 2 tsbp. sauce, 1 half noodle, ¼ cup sauce and ½ tbsp. Parmesean. Cover with foil and bake 30 minutes. Uncover and bake until bubbling, 10-15 minutes.

Savory Seafood Penne

Ingredients:
2 oz. multi grain penne pasta
2 tbsp. crumbled gorgonzola cheese
3 cups chopped baby spinach
12-14 medium pre-cooked, peeled shrimp
1 tomato, chopped
2 tbsp. chopped walnuts
3 tbsp. ready-made pesto

Directions:
Cook pasta according to package directions; drain and transfer to large bowl. Add shrimp, cheese, spinach, tomato, walnuts & pesto, stirring well to help wilt the spinach and distribute the pesto.

KIT Tip: Try replacing the shrimp with chicken for an alternative protein-packed option or add more veggies – we like zucchini!

Quinoa Stuffed Peppers

Ingredients:
2/3 cup quinoa, rinsed/drained
6 bell peppers
1 tbsp. olive oil
3⁄4 cup diced carrots
1⁄2 red onion, diced
10 oz. pkg. frozen spinach, thawed & drained
15 oz. can red kidney beans, rinsed & drained
1 tsp. chili powder
1⁄2 cup grated part-skim mozzarella

Directions:
Preheat oven to 350. Boil 1 1/3 cups water in saucepan; add quinoa. Reduce heat, cover and simmer for 15 minutes. Keep covered; set aside. Remove pepper tops, stems and
seeds. Bring a large pot of water to boil. Add peppers, boil for 5 minutes and drain. Heat oil in a skillet over medium heat. Add carrots; cook for 3
minutes. Add onion; cook for 5 minutes more. Stir in spinach and beans. Remove from heat and mix quinoa and chili powder. Fill peppers with quinoa
mixture and place upright in a baking dish. Sprinkle with cheese. Add just enough water to form a very thin layer in the bottom of the dish. Bake for
20 minutes or until tops are lightly browned. Serve immediately.