Ingredients: mozzarella cheese butter whipped cream cheese 1 egg turkey breast 2 slices of whole wheat bread pam spray Directions: Spread butter toast. Add cream cheese and shredded turkey to one slice of toast and mozzarella cheese to the other slice. Lightly spray cooking spray on a skilled ant cook both slices of toast on the buttered side. On a separate slightly sprayed skillet cook egg. One cheese has...
Ingredients: 1 egg 4 egg whites Pico Rico (recipe posted below) 1 chicken breast salt and pepper pam spray 2 tbsp mild salsa 1/2 avocado *Serve with potatoes and whole wheat toast. Try my Papas recipe posted below! Directions: In a small bowl, whisk eggs until fluffy. Spray pam on a small skillet and cook sliced chicken breast. Season with salt and pepper...
Ingredients: 4 skinless chicken breasts salt and pepper 1 yellow pepper 1 red pepper 1 onion 1 cup spicy hummus 1 tbsp olive oil 2 lemons 1 tsp paprika 1 tsp chili powder Directions: Preheat the oven to 450 degrees. Line a large baking dish with tin foil. In a large container, season chicken breasts with salt and pepper to your taste. On...
Ingredients: 1 sweet potato cooking spray 1 teaspoon sugar 1/2 teaspoon salt 1/4 teaspoon ground red pepper 1/8 teaspoon black pepper Directions: Preheat the oven to 500 degrees. Peel and chop potato into medium sized wedges. In a medium bowl mix sugar, salt, red pepper and black pepper. Arrange potatoes on a baking sheet in one single layer. Bake for 20 minutes, then...
Ingredients: 8 thin chicken cutlets 1/2 cup whole wheat Italian seasoned breadcrumbs 1/4 cup grated parmesan cheese 6 tablespoons egg whites or egg beaters 6 oz part skim mozzarella olive oil non-stick spray 1 cup spinach/cheese marinara sauce salt and pepper to taste Directions: Wash and dry chicken and season with salt and pepper. Preheat the oven to 450 degrees and line cooking dish...
Ingredients: 6 cups of cooked brown rice 2 eggs 1 1/2 tbsp of fish sauce 2-3 chopped green onions 3-5 tbsp vegetable oil 1 tsp ground white pepper 1 cup crab meat (may use artificial crab meat) 3 limes cilantro Directions: Precook the brown rice. For a dryer consistency, cook rice for a shorter amount of time at a higher temperature. Over medium to high...
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Salmon Tacos
Ingredients: 4 skinless salmon fillets corn tortillas 1/4 cub olive oil salt pepper 2 limes pico rico (see recipe below) tin foil Directions: Rub each salmon with olive oil and sprinkle salt and pepper on both sides. Slice the limes into thin layers and place them on top of a tin foil square. Layer the salmon on top of the limes and fold...
Ingredients: 1 banana 1 scoop of reduced fat peanut butter 1/4 cup of almond vanilla milk Directions: 1. Peel and dice the banana and freeze for several hours. 2. Blend banana with peanut butter and almond milk. 3. Dig in! ...
Ingredients: 1/2 cup white whole wheat flour (King Arthur) 3/4 cups unbleached all purpose flour (King Arthur) 3/4 cup raw sugar 1 tsp baking soda 2 tsp pumpkin pie spice 1/4 tsp nutmeg 1/4 tsp cinnamon 1/4 tsp salt 1 1/2 cups canned pumpkin pie filling or pumpkin puree (for a sweeter taste, use pumpkin pie filling) 2 tbsp vegetable oil 2-3 large...
Ingredients: 2 bags of Quaker's Instant Oatmeal Apple Cinnamon Flavor cinnamon powder vanilla extract 1 egg yolk 3 egg whites 1 scoop of peanut butter 1 sugar Pam spray 8 strawberries 2 bananas Directions: With a blender (magic bullets are perfect for this), blend the oatmeal, cinnamon, vanilla, eggs, and peanut butter. Spray a large skillet with Pam spray and let it warm...
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Roni Rotini
Ingredients: 1 box of whole wheat rotini 1 package of low fat ground turkey (97/3) 1 red bell pepper 1 serrano pepper 1 large Prego marinara sauce container Montreal steak seasoning garlic salt Directions: Boil whole wheat pasta in a large pot. Meanwhile, simmer the ground turkey in a skillet. Mix with Montreal steak seasoning and garlic...
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Chicken Soup
Ingredients: 6 chicken breasts 3/4 cup of brown rice 2 celery stalks 2 carrots 1/2 onion 1 lime 2 cans of spicy, diced tomatoes 2 bay leaves parsley salt pepper lemon pepper seasoning (optional) Directions: Boil an extra-large pot of water with salt. Add 2 cans of juicy diced tomatoes and ¾ cups of brown rice into the water. While the soup boils,...
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Papas
Ingredients: 6 red potatoes garlic salt lemon pepper olive oilDirections: Dice potatoes into cubes. In a large microwaveable bowl, mix potatoes with olive oil, garlic salt, and lemon pepper. Since potatoes generally take a long time to cook, heat potatoes in microwave for 8-10 minutes. Once the potatoes are soft, toss them into a large glass oven dish and cook for 25-30 minutes...
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Guacamole
Ingredients: 4 avocadosPico Rico (follow my recipe below) salt ground pepper 2 limes Directions: Peel the avocados and use a fork to mash. Make sure to leave avocado chunks for optimal texture. Add Pico Rico, 2 limes, salt, and ground pepper to the avocados. Serve with fresh cilantro and whole wheat chips! ...
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Pico Rico
Ingredients: 1/2 sweet red onion 5 tomatoes 2 cucumbers 4 limes 1 serrano pepper cilantro garlic salt lemon pepper Directions: Dice the tomatoes, pepper, cucumbers, and onion into fine cubes and mix together. Remove the seeds of the serrano pepper if you want a soft, mild flavor, or keep them if you want a spicier flavor. Squeeze the limes into the mix and sprinkle...
