Women's Forum Recipes Thread

[Tiny bit]

I am making this right now! It is baking in the oven. The batter tasted delicious!!! I added some chopped apples for fun :-)

Oh the apple idea sounds like a winner. I am going to make it this weekend again, BUT with shredded apple!

[twinnett]

Just made these...improvised the recipe and came out great!

1/4 c. wheat bran
1/2 c. oat bran
20 g. wheat germ
75 g. protein powder ( I used banana bread flavor)
1 tsp baking soda
1 tsp baking powder

Whisk dry ingredients in a bowl

2 egg whites
60 g. greek yogurt (I used Oikos fat free)
20 g. natural applesauce
50 g. honey ( you could use SF syrup if you wanted)
1/4 c. skim milk
1 small banana, mashed
80 g. frozen blueberries

Stir together wet ingredients and add to dry ingredients

Bake at 375 for 20 min.

MACROS per muffin: makes 7 muffins

125 cals
1 g. of fat
18 carbs
13 protein

[Tiny bit]

Just made these...improvised the recipe and came out great!

1/4 c. wheat bran
1/2 c. oat bran
20 g. wheat germ
75 g. protein powder ( I used banana bread flavor)
1 tsp baking soda
1 tsp baking powder

Whisk dry ingredients in a bowl

2 egg whites
60 g. greek yogurt (I used Oikos fat free)
20 g. natural applesauce
50 g. honey ( you could use SF syrup if you wanted)
1/4 c. skim milk
1 small banana, mashed
80 g. frozen blueberries

Stir together wet ingredients and add to dry ingredients

Bake at 375 for 20 min.

MACROS per muffin: makes 7 muffins

125 cals
1 g. of fat
18 carbs
13 protein

Thanks twinnett! I will definitely try these. I just baked some protein bars and they came out dry, YUCK! These look like they will fit the bill for a moist cake like treat.

[Mindi912]

are we only posting healthy/non cheat meals or are we sharing everything?

[RoseFlower]

pretty tasty actually.

Power Bars - 6 servings(not really)
1/2 banana, mashed*
1 tbsp natural no sugar added PB*
1/3 cup oatmeal
3 packets sweetener
1/4 tsp baking powder (not soda)
1/2 scoop protien powder - I usually use between 1/2 cu and a cu.
add pumpkin pie spice, cinnamon, Mix together and bake 300 degrees for 10 minutes.

tell me whatcha think if you try them! theyy're filling too!

[twinnett]

I like all kinds of recipes!!!! I cook for others and like to cheat sometimes too!

[Mindi912]

cool I'll share my most favourite Italian dish it's wholesome and feeds a lot of people

The gnocchi takes a little work but if you want to prepare it from scratch it's definitely worth it - however if you can buy it already prepared ready for cooking it's a quick and easy recipe

Duck Ragu

Gnocchi - Have this pre-made... (will type this up seperately)

use one duck breast per person

Passata - Also known as creamed tomatoes, passata is made from ripe tomatoes that have been pureed and sieved to remove the skin and seeds. Depending on the degree of sieving, it can be perfectly smooth or slightly chunky - I always use smooth - 500g for two people

One glass red wine a good Chianti is usually what I use

optional extra's:

garlic
balamic vinegar

One heavy casserole dish that can be used on top of the stove

Remove the skin (fat) - don't worry if there are little bits of it left behind
cube up the meat and set aside

In the caserole dish heat up a little Olive oil and add the garlic and balasmic vinegar (btw if you add salt at this point it will prevent the garlic from browning)

Add the duck and brown it off

Once browned add the red wine and let it simmer for two/three minutes

Add the Passata take the heat right down and simmer for an hour or so...

when the ragu has 10 min's to go boil water for the gnocchi - when water is bubbling add the gnocchi in stages when it starts to float it's ready.

Mix the ready gnocchi into the ragu to absorb some of the tomato

serve in a pasta bowl

salad is a great accompaniment

[Mindi912]

Serves 6-8

1.3 kg (3 lbs) waxy potatoes

about 350 g (12 oz) plain (all purpose) flour

Wash and par boil the potatoes (do not peel)

they should not be overcooked (fully cooked)

put the potatoes through a food mill or potato ricer into a bowl

mix in the flour to make a soft elastic dough, kneading with your hands. The dough should be soft and slightly sticky, but it should not stick to your work surface.

dust your hands and work surface with flour

break off parts of the dough and roll it out into long cylindrical strands about 1 cm (1/2 inch) in diameter

cut these strands into pieces at about 2 cm (3/4 inch) intervals with a sharp knife

roll each piece along the back of a fork so you have something that looks like this




transfer into a bowl and cover with a damp cloth until you want to use them (do not make to far in advance as they are far better fresh, plus there is always a possiblity the potato will oxidize)

[May0819]

Hey everyone. Months ago I had a recipe for homemade protein bars & I lost it. All it had was protein, peanut butter, & oats. Does anyone have it? Thanks!

came on here looking for the same thing
... i wanted to make some today; help us out!

[twinnett]

Here's an easy one:

MagicPunt's MRBs (Meal Replacement Bars):

Combine in large mixing bowl:

3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)

top with 4-8 packets splenda

put in the fridge overnight and cut into 8 equal bars that yield:

11g fat (good monounsaturated fats)
26g carbs
21g protein

285 calories

^^^^^^^^^^^^^^^

Looks pretty easy

[May0819]

ok. i kinda made up my own protein bar recipe... i'll let you know how they taste after they're done!

* 1 cup whole wheat rolled oats
* 3 heaping scoop whey protein powder (2 vanilla & 1 chocolate)
* 1 packet of white chocolate sugar free fat free jello pudding mix
* 3/4 cup organic skim milk
* 1/2 cup all natural pumpkin mix

also added a couple packets of sweetner, little cinnamon & small scoop of organic raisins.

sprayed glass square dish w/ little pam, poured in mixture & let settle in fridge for 2-3 hours.

approx nutrition per bar (cut mixture into 8 bars)
-100 cals
-.25 g fat
-11.875 carb
-12g protein
personally... i would have 2 bars @ a time; 1 is SO NOT ENUF

[May0819]

ok. i kinda made up my own protein bar recipe... i'll let you know how they taste after they're done!

* 1 cup whole wheat rolled oats
* 3 heaping scoop whey protein powder (2 vanilla & 1 chocolate)
* 1 packet of white chocolate sugar free fat free jello pudding mix
* 3/4 cup organic skim milk
* 1/2 cup all natural pumpkin mix

also added a couple packets of sweetner, little cinnamon & small scoop of organic raisins.

sprayed glass square dish w/ little pam, poured in mixture & let settle in fridge for 2-3 hours.

approx nutrition per bar (cut mixture into 8 bars)
-100 cals
-.25 g fat
-11.875 carb
-12g protein
personally... i would have 2 bars @ a time; 1 is SO NOT ENUF

so ... the bars came out pretty good HOWEVER, after leaving them in the fridge for hours to settle they were still mushy! ... i ended up putting them in the oven - @ 400-450 , i dont remember... for 15min or so- then let them cool for another 10-15 min. turned out much better (they could use some pb or almond butter tho ... but what dont we put pb on anymore?! LOL)
cut the mixture up into 8 bars, wrapped each individually & put in ziploc in fridge > perfect to just grab when needed!

[freebirdmac]

Here's an easy one:

MagicPunt's MRBs (Meal Replacement Bars):

Combine in large mixing bowl:

3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)

top with 4-8 packets splenda

put in the fridge overnight and cut into 8 equal bars that yield:

11g fat (good monounsaturated fats)
26g carbs
21g protein

285 calories

Hmmm, might try this with sunflower butter, soy milk, and skip the powder, cinnamon, and splenda. Maybe put some mashed bananas in there.

[twinnett]

Yum! These look good! You could use ground oats and egg whites!

http://erincooks.com/2008/03/09/loving-the-latkes/

[bootylish]

Hey .
Does anyone here have any good recipes for cous cous and some sort of pot pie? The only stipulation I have is that I can only eat onions if they're cooked down soft (the crunchy texture of them raw I just can't stand) and I'd rather the recipes not have peppers.

Thanks so much if you can help!

Hey!

I just cook the cous cous from the box and serve a moroccan chicken dish with it. Do you want the moroccan chicken recipe? Its really good, and its not too spicy. And the onions are cooked and you can hardly notice them! Let me know if you want it!

[AbramsAM]

Thai Chicken Breasts
4 servings 35 min 10 min prep

2 1/2 tablespoons grated fresh gingerroot
2 tablespoons chopped garlic
1/8 teaspoon crushed red pepper flakes
4 boneless skinless chicken breasts, pounded thin
1/2 cup flour
salt and pepper, to season flour,to taste
2 tablespoons olive oil
4 tablespoons soy sauce
1/2 cup brown sugar
1/2 cup white wine vinegar
1 teaspoon fish sauce or anchovy paste (optional)
1 cup sugar snap peas (mangetout)

combine the gingerrot, garlic and red pepper flakes in a cup and set aside.
Mix flour with salt and pepper to taste and dredge chicken pieces in this.
Heat the olive oil in a large skillet.
Saute the chicken until browned on both sides and cooked through.
Remove the chicken and put in a warm dish, set aside in low oven to keep warm.
Add the ginger-garlic mixture to the skillet and saute until lightly browned.
Add the soy sauce, brown sugar, vinegar and fish sauce (if using).
Bring the mixture to a boil.
Reduce the heat and simmer, stirring frequently, until the sauce reduces and thickens.
Pour the sauce over the chicken pieces in the warm serving dish and keep warm until ready to serve.
Trim and shred the sugar snap peas diagonally.
Just prior to serving sprinkle the top of the chicken with the shredded snap peas.

I added broccoli instead of the peas and it was great - i liked the way the broccoli absorbed the sauce. Next time i will try and experiment how to make it with replacing the brown sugar with something else.


Zucchini Pancakes
INGREDIENTS
1/2 cup all-purpose flour
1/2 cup grated Parmesan cheese
1/2 teaspoon dried oregano
salt and pepper to taste
1 1/2 cups shredded zucchini
1 egg, beaten
2 tablespoons chopped onion
2 tablespoons mayonnaise
2 tablespoons butter or margarine
Sour cream
DIRECTIONS
In a bowl, combine the flour, Parmesan cheese, oregano, salt and pepper. Combine the zucchini, egg, onion and mayonnaise; stir into dry ingredients until well blended.
In a large skillet, melt butter. Drop zucchini mixture by cupfuls into skillet; press lightly to flatten. Fry until golden brown, about 2 minutes on each side. Drain on paper towels. Serve with sour cream if desired.

Ginger Glazed Mahi Mahi
Original recipe yield: 4 servings

INGREDIENTS
3 tablespoons honey
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 teaspoon grated fresh ginger root
1 clove garlic, crushed or to taste
2 teaspoons olive oil
4 (6 ounce) mahi mahi fillets
salt and pepper to taste
1 tablespoon vegetable oil
DIRECTIONS
In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.
Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.
Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.

Oatmeal Breakfast Cookie
one serving

1/3 cup oatmeal (dry)
1 Tb WW flour
1/3 cups fat-free dry milk
1/4 cup applesauce (no-sugar added)
1/4 tsp cinnamon
1/4 tsp. baking powder
1 Tb Splenda or other no-calorie sweetener
1 cap vanilla extract

I have added in chopped nuts, and substituted some of the apple sauce for smashed up ripe banana before and that makes it taste like banana bread!

Preheat oven to 350 degrees. Spray a cookie sheet with Pam. Mix all ingredients together and spoon mixture on cookie sheet. Bake for 15-20 min, until golden brown on edges. Usually makes three medium sized cookies for me

Cals: 215, Carbs: 38, Fat: 2, Protein: 12
(made without the nuts or extra banana)

Pork Chops With Mushroom Cream Sauce
4 pork chops, 1 inch thick
1 teaspoon dried thyme, ground fine
1 teaspoon dried rosemary, ground fine
1 teaspoon sea salt
1 teaspoon black pepper, freshly ground
1/2 teaspoon garlic powder
2 tablespoons extra virgin olive oil
1 lb mushrooms
1 tablespoon extra virgin olive oil
1 pinch sea salt
1 pinch black pepper, freshly ground
2 garlic cloves, freshly minced
1/4 cup white wine
1/2 cup heavy cream

Combine herbs, salt, and pepper. Apply liberally to chops on both sides.
Let sit on counter for 30 minutes.
Heat olive oil in large cast-iron skillet until medium-hot.
Set chops in the pan, and leave them alone. Otherwise, you will tear the herbs off. Cook each side until golden brown. Lower the heat if necessary. approximately 4 minutes each side.
Cover the pan with a tight fitting lid. Turn the heat off. Let sit for 10-12 minutes. If the chops are less than 1 inch thick, reduce time to 6-8 minutes.
While chops are cooking, add olive oil to a small non-stick skillet and begin sauteeing mushrooms. Sprinkle with salt and pepper, and add the garlic. When mushrooms begin to wilt, add wine. You are not trying to cook the mushrooms completely, just start the process.
Remove chops to serving platter, cover to keep warm.
Add mushrooms and cooking liquid to the pan the chops were cooking in, turn heat to medium-high. Stir up any brown bits from the bottom of the pan. Allow mushrooms to finish cooking.
Add heavy cream, and simmer until reduced by half.
You may return chops to the pan to reheat, or pour sauce over chops.
Serve with your favorite green vegetable, and enjoy!

Pumpkin Protein Cake
4 egg whites
1 cup oatmeal, ground in blender
1 cup Splenda or whatever sweetener (I use the equal brown sugar blend)
2 tbsp pumpkin pie spice
1.5 cups (1 small can) plain pumpkin
2 tbsp baking powder
2 tbsp baking soda
1 cup skim or soy light milk
4 scoops vanilla protein

I combine all the dry ingredients then add the wet stuff. Bake at around 325 for 30-35 minutes, then test with a toothpick

Cauliflower Soup with Parmesan Crisps
Soup:
1 head cauliflower
2 tablespoons extra-virgin olive oil
1 small onion, chopped
2 cloves garlic, minced
1 quart low-sodium chicken stock
1/2 cup finely grated Parmesan
Salt and freshly ground black pepper
Crisps:
1 cup shredded Parmesan
Chopped chives, for garnish

Preheat the oven to 350 degrees F.
Remove the leaves and thick core from the cauliflower, coarsely chop, and reserve. Heat the olive oil in a large saucepan or soup pot over medium heat and add the onion and garlic. Cook until softened, but not browned, about 5 minutes. Add the cauliflower and stock and bring to a boil. Reduce the heat to a simmer, cover, and cook until the cauliflower is very soft and falling apart, about 15 minutes. Remove from heat and, using a hand held immersion blender, puree the soup, or puree in small batches in a blender* and return it to the pot. Add the Parmesan and stir until smooth. Season, to taste, with salt and black pepper. Keep warm until ready to serve.

Meanwhile, make the Parmesan crisps:
Line a baking sheet with aluminum foil. Spread the shredded cheese over the foil in 1 even thin layer. Bake about 10 minutes until golden brown and crisps. Remove from oven and let cool 5 minutes. Break sheet of crisp cheese into large pieces and garnish each soup bowl with a couple shards and a pinch of fresh chives.


Spicy Peanut Dipping Sauce:
1/2 cup natural creamy peanut butter
1/4 cup low-sodium chicken broth
3 tablespoons low-sodium soy sauce
1 1/2 tablespoons brown sugar
1 1/2 tablespoons minced fresh ginger
2 tablespoons lime juice
1 teaspoon minced garlic
1/2 teaspoon chili flakes
1 teaspoon red curry paste
1 shallot, peeled and roughly chopped

Blend all ingredients together serve over chicken.


Egg Foo Yong
1/4 c chopped celery
1/4 c chopped onion
1 Tb. sesame oil
1/2 c bean sprouts (i used canned)
3 eggs
1 tb. soy sauce
meat of choice

saute celery, onion and bean sprouts in sesame oil until softened. add cooked meat (shrimp, ham, chicken, etc.) and saute together to heat through. remove from pan. Scramble eggs in a bowl, add soy sauce and cook until they start to hold together but are still liquid-like. put veggie mixture on top of egg and shape into a pancake shape. Cook on that side until egg begins to firm through, then flip and cook other side. Then it is done

Tilapia Parmesan
2 lbs tilapia fillets (orange roughy, cod or red snapper can be substituted)
2 tablespoons lemon juice
1/2 cup grated parmesan cheese
4 tablespoons butter, room temperature
3 tablespoons mayonnaise
3 tablespoons finely chopped green onions
1/4 teaspoon seasoning salt
1/4 teaspoon dried basil
black pepper
1 dash hot pepper sauce

Preheat oven to 350 degrees.
In baking dish, lay fillets in single layer. squeeze lemon juice on top
In bowl combine cheese, butter, mayonnaise, onions and seasonings.
Mix well with fork.
Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake.
Spread with cheese mixture and bake until golden brown, about 5 minutes.
Baking time will depend on the thickness of the fish you use.

Note: This fish can also be made in a broiler.
Broil 3 to 4 minutes or until almost done.
Add cheese and broil another 2 to 3 minutes or until browned.

Spinach Quiche
1 (10 ounce) package frozen chopped spinach, thawed
1/4 c sweet onion
8 eggs, beaten
16 oz. cottage cheese
2 cups shredded Cheddar cheese

DIRECTIONS
Preheat oven to 325 degrees F Lightly grease a 9 inch pie or quiche pan.
thaw and drain frozen spinach. In bowl combine onions, eggs, cottage cheese and Cheddar cheese. Pour mixture into prepared pan.
Bake uncovered in preheated oven for one hour.

Low Carb Coleslaw
1 (16 ounce) package coleslaw mix
1/4 cup thin sliced onions
1/3 cup Splenda sugar substitute
1/2 teaspoon salt
1/8 teaspoon fresh ground black pepper
1/2 teaspoon celery seeds
1/2 cup mayonnaise
1/2 cup heavy cream (whipping)
1 1/2 tablespoons white vinegar
2 1/2 tablespoons lemon juice

In a large bowl, combine the coleslaw and onion.
Put aside. In a separate bowl, combine the Splenda, salt, pepper, celery seed, mayonnaise,whipping cream, vinegar and lemon juice, using a whisk.
Pour over the coleslaw mix, stir gently to mix.
Refrigerate for 1 hour.

[AbramsAM]

Low Carb Taco Bake
Crust
4 ounces cream cheese, softened
3 eggs
1/3 cup heavy cream
1/2 teaspoon taco seasoning
8 ounces cheddar cheese, shredded

Topping
1 lb ground beef
3 teaspoons taco seasoning
1/4 cup tomato sauce
4 ounces chopped green chilies
8 ounces cheddar cheese, shredded

For the crust, beat the cream cheese and eggs until smooth.
Add the cream and seasoning.
Grease a 9"x13" baking dish; spread the cheese over the bottom.
Pour in the egg mixture as evenly as possible.
Bake at 375?F, 25-30 minutes.
Let stand 5 minutes before adding the topping.
For the topping, brown the hamburger; drain fat.
Stir in the seasoning, tomato sauce and chiles.
Spread over the crust.
Top with cheese.
Reduce oven to 350?F and bake another 20 minutes or so until hot and bubbly.
Serve with the toppings of your choice


Sugar-Free Holiday Nog
1 package sugar free instant vanilla pudding mix
7 cups milk
1 teaspoon vanilla or run extract
2 packages splenda
1 cup fat free evaporated milk

Combine pudding mix, 2 cups milk, vanilla and splenda in a bowl. Mix according to pudding directions. Pour into a half gallon container with a tight fitting lid. Add three cups of milk and shake well. Add evaporated milk and shake. Add remaining milk and shake and chill.

Breakfast Cookies
Ellie Krieger - FoodNetwork

3/4 cup whole-wheat pastry flour
1/2 cup all-purpose flour
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
2 tablespoons unsalted butter
1/4 cup canola oil
1/4 cup dark brown sugar
3 tablespoons granulated sugar
1 egg
1/4 cup (1 small jar) strained carrot baby food
1 teaspoon vanilla extract
1/2 cup rolled oats
1/2 cup bran cereal flakes
1/3 cup raisins
1/3 cup walnut pieces, lightly toasted in a dry skillet for 2 minutes, until fragrant and chopped


Place rack in center of oven and preheat oven to 350 degrees F.
Whisk together flours, baking soda, cinnamon, nutmeg and salt in a medium-sized bowl. Combine butter, oil and sugars in the bowl of a stand mixer and mix on high speed, scraping down sides if necessary, until sugars have dissolved and mixture is light in color, about 1 minute. Add egg, carrot puree and vanilla and beat an additional 30 seconds. Add flour mixture and beat an additional 30 seconds. Add oats, flakes, raisins and walnuts and mix over low speed just until incorporated. Dough will be slightly sticky and less cohesive than traditional cookie dough. Line a large cookie sheet with parchment paper. Using between 3 to 4 tablespoons of batter, form a ball and place on cookie sheet. Repeat with remaining batter, leaving about 3 inches between cookies. Wet hands and use palm of hand to flatten cookies until about 1/4-inch thick. Bake for 12 minutes, until cookies are fragrant but still soft. Let cookies cool slightly, then transfer to a wire rack to cool completely.


Anytime Crepes

1 lg carton egg beaters
3/4 c cottage cheese
1 scoop protein powder
1/2 cup raw oatmeal (blended in blender to make a flour)

Mix all the ingredients in a blender until smooth.
Pour about 1/4 cup into pan and cook like a crepe. (rotate pan until set, then flip over and cook lightly)
It may take a little practice if you have never done crepes before. Try not to make them too thick. Add filling and roll like a tortilla. Enjoy.

For breakfast crepes I add 1 teaspoon cinnamon to the batter and fill with yogurt or cooked apples.

For dinner crepes I add 1 teaspoon Italian herbs to the batter and fill with seasoned cottage cheese and top with marinara sauce. Serve warm.

[runner03]

1 can of pumkin
1 box of devils cake (18oz)
1/2 cup of water

mix all together and bake at 350 degrees for 30-35 minutes...

They have 127 cals, 4 grams of fat, and 1.2 g protein....it is supposed to make 18 cupcakes.

They are very good, I use FF cream cheese for a frosting...every one loves them!

[wuvolleyball]

1 can of pumkin
1 box of devils cake (18oz)
1/2 cup of water

mix all together and bake at 350 degrees for 30-35 minutes...

They have 127 cals, 4 grams of fat, and 1.2 g protein....it is supposed to make 18 cupcakes.

They are very good, I use FF cream cheese for a frosting...every one loves them!

For cupcakes you can also use a can of a diet dark pop such as pepsi or coke with the box of cake mix...it turns out pretty good!

[twinnett]

Made this yesterday..turned out great!!!

Vicki's Oat Bran Bread

Ingredients:

2 cups Oat Bran (e.g., Bob?s Red Mill, Organic)
1/4 cup Wheat Germ
1/4 cup Ground Flax Seed
1/4 cup Firmly packed Brown Sugar
2 tsp Baking Powder
1/2 tsp Salt (optional)
1 cup Skim
2 Egg Whites (no yolk), slightly beaten
1/4 cup Honey or Molasses
2 Tbsp Vegetable Oil (I didn't use oil and it was fine!)
1 tsp Cinnamon
1 ripe Banana, mashed
? - 1 cup Blueberries
? - 1 cup Nuts (walnuts and/or pecans) (I used walnuts..almonds would be good too!)
Preparation:

Preheat oven to 400 degrees.
Combine dry ingredients.
Add milk, egg whites, honey, oil and banana; mix just until dry ingredients are moistened.
Mix in blueberries, and nuts.
Spray flat, square baking dish with vegetable oil cooking spray. Do not use a loaf pan.
Place foil around the edges of the baking dish or edges will burn.
Bake for 30-35 minutes.

[LinzersMH]

I made this a week ago and it was delicious!

1 package Extra Lean ground turkey
1 large egg
3/4 cup chopped carrots
3/4 cup chopped celery
1/2 cup quick oats
1/2 diced onion
2 garlic cloves, minced
Paprika, basil, rosemary, red pepper flake, salt and pepper, to taste.
1/4 cup tomato sauce, canned (not marinara)

Just throw everything in a big bowl and mix together with your hands. Be sure not to squeeze the turkey meat. Also, use a generous amount of salt because mine turned out kind of bland. I think I only used about 2 tsp. I'd go for at least a tbsp.

Nutriton Info: For 1/4 of the loaf
Calories: 101 Fat: 4g Carbs: 14g Protein: 37 g

And if you're doing Keto or low-carb....
Cheesy Chicken Bake
Boil 4 chicken breasts, with the bone. Once cooked pick the meat off the bone and shred. Set aside. Use your favorite type of cheese(s) 2 1/4 cups (reserve 1/4 cup), 1/2 cup low-fat sour cream, 3 eggs beaten, salt and pepper to taste. In a bowl combine sour cream and cheese and chicken, making sure that the chicken has cooled. Add eggs in slowly to prevent them from scrambling. Once everything is incorporated, pour mixture into a greased cassarole dish and top with remaining cheese. Bake until the cheese has melted in a pre-heated oven at 375 degrees F. Let sit for 5 minutes before serving.

[twinnett]

Just made this for high carb day tomorrow...smells great! Made it up off of what I had laying around..

1 c. ww flour
1 c. brown rice flour (or white or ww)
1 tsp baking powder
2 tsp. cinnamon

SIFT DRY INGREDIENTS

200 g. mashed bananas (about 2)
70 g. pureed prunes (or applesauce..I was out)
20 g. honey
125 g. yogurt(about 1/2 c.)
enough water to make a good consistency

WHISK WET AND ADD TO DRY

I baked it at 375 in an 8x8 pan for about 25-30 min...

I plan on topping it with some PB..mmm

MACROS: 1 piece (makes 8 pieces)

150 cals
1 g. fat
33 g. carbs
5 g. protein

[twinnett]

http://www.wholegraingourmet.com/rec...-tomatoes.html

[Noveske]

These look great for a semi healthy treat!!!!


Molten Centers:
2/3 cup (about 170 ml.) sugar free chocolate chips
2 Tbsp. (30 ml.) cornstarch
1/4 (60 ml.) cup skim milk

Cake:
2 ounces (about 60 g.) fresh or frozen spinach (you may include the stems)
1/4 cup (60 ml.)skim milk
1 cup (about 3-1/2 ounces or 100 g.) raw zucchini, fresh or frozen, coarsely chopped
1/3 cup (about 85 ml.) light or dark agave nectar or honey
1/4 cup (60 ml.) pure maple syrup (or sugar free)
1/4 cup (60 ml.) sunflower or other light-tasting oil
1 Tbsp. (15 ml.) finely ground flax seeds or meal
1/2 tsp. (2.5 ml.) apple cider vinegar
2 tsp. (10 ml.) pure vanilla extract
2 tsp. (10 ml.) instant coffee grounds
1 cup (about 140 g.) flour
1/2 cup (45 g.) whole wheat flour
1/3 cup dark cocoa powder (22-24% fat content)
1-1/2 tsp. (3.5 ml.) baking powder
3/4 tsp. (4 ml.) baking soda
1/4 tsp. (1 ml.) sea salt


Preheat oven to 350 F. Lightly spray eight oven-safe large ramekins or custard cups and place on a cookie sheet.


For the molten center: In a small, heavy pot, combine the chips, cornstarch, and milk. Stir constantly over medium-low heat until the chips are melted and the mixture is smooth. Turn off heat and set aside.


For the cake: In a blender or food processor, blend together the spinach, milk and zucchini to a smooth puree. Add the agave, maple syrup, oil, flax, coffee substitute, apple cider vinegar, and vanilla, and blend to combine. Set aside while you measure the dry ingredients, or for at least two minutes.

In a large bowl, sift together the flours, cocoa, baking powder, baking soda, and salt. Pour the wet ingredients over the dry and whisk together to combine.

Scoop about 1/4 cup cake batter into each ramekin, then place a large spoonful (about 2 Tbsp.) of filling over it (try not to touch the sides of the ramekin). Cover with more batter to fill the ramekin about 2/3 full.

Bake cakes in preheated oven for 35-40 minutes, until a tester inserted in the edge comes out dry (the middle will remain moist, as that?s where the molten filling is). Remove from oven and allow to cool ten minutes.

Turn the cakes out onto serving dishes. Serve immediately. Garnish with fresh raspberries. Makes 8 servings. Recipe may be halved.

My boyfriend and I tried these things last night and we were a little disappointed They didn't taste like much of anything, and the molten center absorbed into the rest of the cake. What made the little guys edible was that we had some melted chocolate left over that we drizzled over the top. We thought they really needed to taste sweeter.

[Mumof2]

Hi, am just a newbie here,though have been reading all the wonderful recipes for a while now. My problem is that I can't afford to buy protein powder at the mo so need recipes that don't rely on it. In particular I would love to be able to make my own protein bars - is this possible without protein powder? Thanks

[helium_teapot]

That Duck ragu sounds delish. I'm going to give it a shot next week.

I came up with this amazing recipe by accident the other day. These cupcakes taste amazing and it feels like such a cheat eating them. Sweet nutty and gooey. Chocolate protein powder would be really good too!

I can't remember the temperature I cooked them at but I know it was a bit lower than normal 150?C/300F is my my guess.

3/4 cup equal sugar substitute
8 tsp fine sugar
7 egg whites
2 whole eggs
2 tb natural peanut butter
7 scoops (160g) vanilla protein powder (I used Vital Strength- Ripped)
8 tsp natural low fat yoghurt
cooking spray

Spray a 8 hole SILICONE muffin tin (2/3 cup capacity approx) (recipe makes 7 cakes)

Seperate the eggs and beat the whites to stiff peaks.
In another bowl, mix the yolks, and sugar and sugar subs, until frothy. Add in the yoghurt and 1/2 of the peanut butter and mix until combined. Gently fold in the egg whites and protein powder and divide equally amongst the 7 muffin holes. Divide the remaining peanut butter amongst the filled molds placing a little bit in the center of each mold.

Place the muffin molds in a larger tray and fill the tray with water. Place in the oven until the tops are golden (30 minutes?). Do not overcook these should still be soft.

(makes 7)
184cals, 5.3g fat, 11.2g carbs 22.7g protein 0.5g fibre

[Mumof2]

Hi,I'm just new here, though have been looking at the recipes for a while
I've tried a few out - yummy thanks guys! But so many use protein powder and I cannot buy it - for monetary reasons! Hubby wouldnt be happy So any suggestions would be great. In particular I would love to make my own protein bars. Thanks heaps

[solstice]

a can of pureed pumpkin (i like organic)
add stevia (or splenda)
cinamon, ginger
splash of skim milk (or almond milk if avoiding dairy)

heat it up in a sauce pan and eat it with a spoon. it tastes like comforting delicious pumpkin pie without the crust and it has only 55 calories for half the can!! tonnes of vitamins and minerals. love it.

OMGS YUM-O! You could probably also add an egg and bake it... I'd also throw in a bit of nutmeg... Hmmmm.... *gonna experiment* Thanks for the idea!!!

[TinaC]

Does anyone know any good protein bar recipes that dont require milk? I am lactose/soy/dairy intolerant....cant even handle lactose-free milk...Thanks!

[Mumof2]

Meal Replacement Bars (Cutting)

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout


Hi how much should the packet of SF FF pudding weigh? we have such different products here in New Zealand - not nearly the selection of FF and SF stuff as the states etc. A normal pkt here of pudding is about 85 grams, but the LF LS ones are only 24gs....Thanks