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Recipe of the Day

robv1969

New member
Registered
Joined
Apr 10, 2012
Messages
55
BREAKFAST BURRITOS


INGREDIENTS:

2 cups egg whites

½ cup nonfat cottage cheese

½ cup chopped tomatoes

½ cup chopped red or green sweet pepper

½ cup chopped sweet onion – Vidalia or purple

½ cup black beans, rinsed and well drained then
Mashed coarsely with a fork

4 small Ezekiel grain or other whole – grain tortillas or wraps

Sea salt and fresh ground black pepper to taste

Cooking spray

PREPARATION:

1. Preheat oven to 250 Degrees F / 121 C. Place tortillas or wraps in oven to warn while preparing remaining ingredients.
2. In a small bowl whisk egg whites, cottage cheese, salt and pepper.
3. In a medium skillet coated with cooking spray, sauté vegetables and beans until soft. Pour the egg / cottage cheese mixture over vegetables and cook until mixture sets. Once firm divide egg mixture among the warmed tortillas. Roll each into a burrito. Garnish with low-fat, low-sodium salsa.

NUTRITIONAL VALUE PER SERVING:

Calories: 198 / Calories from Fat: 36 / Protein: 19g / Carbs: 20g / Dietary Fiber: 2.5g / Sugars: 3.5g / Fat: 4g / Sodium: 466mg
 
CHICKEN AND RICE


INGREDIENTS:

6 boneless, skinless chicken breast, cooked

1 Tbsp olive oil

1 medium onion, peeled and chopped

4 cloves garlic, passed through a garlic press

1 tsp chopped fresh thyme

1 tsp fresh rosemary

Sea salt (+ more for seasoning) along with ground black pepper

3 cups low-sodium chicken broth (gluten free if necessary)

1 ½ cups brown rice

¾ lbs fresh broccoli florets

1 cup carrots, peeled and cut into penny slices, then parboiled

½ cup edamame, frozen

PREPARATION:

1. In a large skillet, heat olive oil over medium temperature. Add onion, garlic, thyme, rosemary and sea salt. Cover and cook over low heat until the onion has softened – about 10 minutes. Add chicken broth. Stir in the brown rice and cook uncovered over high heat for 5 minutes. Cover and reduce heat to low. Cook for 20 minutes.
2. Place the chicken breast over the rice in the skillet. Cook for another 15 minutes, making sure the chicken is cooked through. Once the chicken is done remove it from the pan and put it on a clean platter. Cover it with tin foil or another plate.
3. Add the broccoli, edamame and parboiled carrots to the rice mixture. Heat through 10 minutes. Season with sea salt and pepper. Remove from heat. Serve rice immediately, along with one chicken breast.

NUTRITIONAL VALUE PER SERVING:

Calories: 356 / Calories from Fat: 71 / Protein: 35g / Carbs: 44g / Dietary Fiber: 4g / Sugars: 2g / Fat: 7g / Sodium: 616mg
 
RobV...thanks for taking the time to share your recipes...can you add how many servings there are in your macros when you calculate...you only have it as per serving atm but not how many there are in the recipe!!! thanks again...these look good...ill try them next week...
 
Well do Infinity...I usually cook a bunch, then weigh out enough for one serving, put in storage container and pop them in the fridge. The amount per serving depends on if I am trying to gain, maintain or trim up.

RobV...thanks for taking the time to share your recipes...can you add how many servings there are in your macros when you calculate...you only have it as per serving atm but not how many there are in the recipe!!! thanks again...these look good...ill try them next week...
 
Banana Oatmeal Raisin Pancakes

Ingredients:
1 cup old-fashioned oats, ran through food processor
1 1/3 cup unbleached all-purpose flour (whole wheat flour/gluten free)
¾ cup applesauce
1/4 Flax seed meal
1 ½ tsp baking powder
½ tsp baking soda
1 tsp ground cinnamon
½ cup nonfat milk, maybe a little more if batter is too thick.
4 large egg whites
2 ripe bananas mashed
1 cup raisins (optional)
½ tsp vanilla extract
Nonstick cooking spray

1. Blend oats, flour, syrup or applesauce, baking powder, baking soda and cinnamon in a medium bowl
2. Whisk milk, eggs and vanilla in another medium bowl to blend
3. Whisk dry ingredients into wet mixture just until blended.
4. Fold in mashed bananas, raisins
5. Spray nonstick griddle or skillet with nonstick cooking spray and heat over medium heat.
6. Pour batter by 1/3 cupful onto griddle. Cook pancakes until bubbles form on top and bottoms are golden brown, about 2 minutes on each side.


12 Servings Calories 201
Fat 4 g
Carbs 37 g
Fiber 3 g
Protein 7 g
 
All of it sounds amazingly good and I am hungry. Thanks for sharing
 
Pancakes for fuel, with a little protein kick!

INGREDIENTS:
5 EGG WHITES
½ CUP OF WHOLE GRAIN OAT MEAL
¼ CUP OF FAT FREE COTTAGE CHEESE (MAKES FLUFFY)
1 Tbs. FLAXSEED MILL
1 Tbs. WHEAT GERM (Optional)
¼ oz CHOPPED WALNUT (Optional)

TOPPING OF YOUR CHOICE:
UNSWEETENED APPLESAUCE/CINNAMON
SUGAR FREE SYRUP
SUGAR FREE JELLY
Peanut Butter


PREHEAT SKILLET TO MED
SPRAY MED. TO LARGE PAN WITH PAM
BLEND OATMEAL IN BLENDER, POUR IN MIXING BOWL, BLEND EGG WHITES AND COTTAGE CHEESE IN BLENDER, THEN MIX ALL TOGETHER.
IMMEDIATELY POUR MIXTURE INTO PAN LET COOK A COUPLE OF MINUTES OR UNTIL PANCAKE IS COOKED ENOUGH TO FLIP OVER, FLIP AND COOK ON OTHER SIDE TOP WITH YOUR CHOICE OF TOPPING
 
Last edited:
MEDITERRANEAN WRAP

3 CHICKEN BREAST
2 TBSP HUMMUS
1 TBSP CHOPPED BLACK OLIVES
1 TBSP DICED CHERRY TOMATOES
1 TBSP BANANA PEPPERS OR ROASTED RED PEPPERS
¼ CUP SHREDDED SPINACH
2 TBSP FETA CHEESE
WRAPS OF YOUR CHOICE, I USE THE BIG ONES, 10 – 12 INCHS

MARINADE THE CHICKEN IN NON-FAT ITALIAN SALAD DRESSING FOR SEVERAL HOURS. I PREFER TO GRILL THE CHICKEN, BUT YOU CAN ALSO BAKE IT.
TO ASSEMBLE THE WRAP:
I LIKE TO SHRED THE CHICKEN FIRST, THE PLACE A WRAP ON A FLAT SURFACE, PUT, IN THIS ORDER, THE HUMMUS, CHICKEN, OLIVES, TOMATOES, PEPPERS, SPINACH AND FETA CHEESE. YOU CAN POUR A LITTLE OLIVE OIL OVER THE TOP IF YOU WANT, THEN WRAP IT UP.
OF COURSE YOU WILL HAVE EXTRA CHICKEN BREAST FOR MORE WRAPS.
 

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