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  1. #1
    Registered Vegan Krissypoo's Avatar
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    Women's Forum Recipes Thread

    By popular demand, here it is...the recipe's thread


    Try to include as much info as possbile such as cooking time, sercings, and nutrition values.

    If you do have questions about specific recipes, ask the person directly via PM. This will help keep this thread clean.

    **MOD EDIT**
    Cut and paste from the INFORMATION SITES thread:
    Bodybuilding and Healthy Recipe Sites!
    Sheila's LiveWell 360
    An old member who knows what it is to eat REAL food!

    Food of April
    One of our very own *tear* - recipes that are quick, easy, and TASTY!

    Teresa Cutter - The Healthy Chef!
    Yummy and wholesome meals without the 'no flavour' factor!

    Susan Jane Murray - Eating with Intolerences
    Great recipes for those with allergies and food restrictions

    Pimp My ProteinShake!
    Lots of recipes (shakes and otherwise) that are yummy and quick!

    Diet, Desserts, and Dogs!
    More recipes than you could ever imagine trying to create and bake!

    Heather Eats Almond Butter
    Not just about almond butter either.

    Kath Eats Real Food
    YUMMMMMM!

    Peanut Butter Boy
    Everything Peanut butter.... The site needs no further information to be given.
    Last edited by Emma-Leigh; 05-22-2010 at 09:30 PM.
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  2. #2
    Registered Vegan Krissypoo's Avatar
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    Soy and flax muffins

    Preheat oven to 350 degrees. First, combine:

    .75 cup soy flour
    .75 cup flax meal
    2 tsp baking soda
    1 tsp baking powder
    .5 tsp salt
    1 tsp cinnamon
    1 cup splenda

    Mix well. Then add:

    2 egg whites
    .75 cup water
    1 tsp vanilla

    Fill muffin tine .75 full. Bake at 350 for ~15 minutes. Makes 9 muffins.

    Nutrition Facts

    Amount Per 1 serving
    Calories 78
    Calories from Fat 40.5

    % Daily Value *

    Total Fat 4.5g 7%
    Total Carbohydrate 4g 1%
    Dietary Fiber 1.5g 6%
    Protein 6g 12%
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  3. #3
    little person syndrome sillyvent's Avatar
    Join Date: Sep 2004
    Location: Ohio, United States
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    Homemade protein bars

    5 TBLSP natural peanut butter (crunchy or creamy)
    1/2 cup oats
    1/2 cup oat flour (if you don't have oat flour, use another
    1/2 cup of oats)
    6 scoops chocolate whey protein
    1 tsp vanilla
    2 TBSP flax seeds (optional)
    1 cup non fat dry milk
    1/2 cup water (you may need more water depending on
    whey protein)

    Mix together dry ingredients. Add peanut butter and mix. It will be crumbly. Add water and vanilla. (Use a spatula sprayed with non stick spray) and mix completely (dough may be very sticky). Put in a greased 8x8 pan and either refridgerate or freeze until hardened. Cut into 9 squares. Wrap individually and take with you.

    Nutrition per square:
    Calories: 197
    protein:21
    fat:7
    carbs:13.7
    fiber:1.6
    Tiny but mighty
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  4. #4
    Registered Vegan Krissypoo's Avatar
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    Low carb protein bars

    6 scoops whey - flavor of your choice
    6 egg whites
    .5 cup milk or water
    2 cups flaxmeal
    1 cup splenda
    1 tbs baking powder
    cinnamon to taste
    1 tbs vanilla extract

    Bake @ 350 until toothpick comes out clean when tested in middle. You are probably better off using egg or casein protein if you are worried about it denaturing.

    If they the batter is dry, add a little water until a batterlike consistency is reached.

    Makes 8 bars, nutrients per bar are:

    Total: 297
    Fat: 14 129 49%
    Sat: 1 11 4%
    Poly: 9 78 30%
    Mono: 3 24 9%
    Carbs: 16 19 7%
    Fiber: 11 0 0%
    Protein: 29 116 44%
    Alcohol: 0 0 0%
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  5. #5
    Fit mom of 2 terracotta's Avatar
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    Steak Chili:

    12 oz thinly sliced round steak
    1/2 cup corn (I put it in frozen)
    1/2 large (or 1 small) green pepper diced
    1/2 cup diced onion
    1 can diced green chilis (4.5 oz)
    9 Jalapeno pepper slices (diced)
    14 oz can diced tomatoes (slightly drained)
    1 tsp. cumin
    1 can chili style (pinto and kidney) beans slightly drained (I use heinz)

    Spray nonstick pan with cooking spray. Cook beef fully. Add remaining ingredients. Simmer covered 20 minutes. Simmer uncovered 20-30 minutes (until desired consistency).

    Makes 6 servings. Nutrition per serving: 236 cals 23 protein 5 fat 24 carbs 6 fiber
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  6. #6
    Fit mom of 2 terracotta's Avatar
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    Spicy Salmon Loaf (4 servings):

    2 cans of salmon (7.5 oz each), drained and flaked
    1 egg
    3/4 cup milk
    1.5 cups bread crumbs (3-4 slices of bread worth)
    1/2 small onion, minced
    1/2 teaspoon hot pepper sauce (or 1 tsp rooster sauce)
    1.5 tablespoons worcestershire sauce
    1/4 teaspoon ground black pepper

    Heat oven to 350. Spray 4 mini loaf pans with cooking spray. Mix salmon and egg in a large bowl. Stir in milk and remaining ingredients. Spoon lightly into loaf pans, place on cookie sheet. Bake 35 minutes or until center is set.

    Per serving (1 loaf): 255 cals 11 fat 18 carbs 1 fiber 22 protein
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  7. #7
    Registered Vegan Krissypoo's Avatar
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    Turkey chili

    1 tbs chili powder
    2 tbs mexican oregeno
    1 medium red onion, chopped
    1 large green bell pepper, chopped
    2 serrano peppers, chopped
    4 cloves garlic, chopped
    1 lb extra lean turkey
    1 4oz can tomato sauce
    handful of cilantro, chopped
    salt and pepper, to taste

    Coat nonstick skillet with spray and toast chili powder and oregeno until fragrant. Add onion, bell pepper, serrano peppers, and garlic, season with salt and pepper, and saute until soft. Add in turkey, season, and brown completely. After turkey has cooked, add in tomato sauce and simmer on low for ~30 minutes. Add in cilantro and stir though. Season to taste, if necessary. Makes four servings.

    Totals for entire recipe:

    source grams cals %total
    Total: 497
    Fat: 5 44 9%
    Sat: 0 1 0%
    Poly: 0 4 1%
    Mono: 0 1 0%
    Carbs: 41 132 27%
    Fiber: 8 0 0%
    Protein: 76 305 63%
    Alcohol: 0 0 0%
    Last edited by WannaBeModel; 05-02-2005 at 11:41 AM.
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  8. #8
    Registered User redhead75's Avatar
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    Ice Cream

    1 or 1/2 frozen banana sliced(before freezing
    1 scoop chocolate or vanilla whey
    1/2 cup skim milk

    put ingredients into blender and blend away

    mmmm banana ice cream!!
    chocoholic
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  9. #9
    Registered Vegan Krissypoo's Avatar
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    2 egg whites
    1 cup oat flour
    .25 cups splenda
    1 tsp pumpkin pie spice

    Beat the egg whites until fluffy. Add the oat flour, splenda, and pumpkin pie spice. This will make a thick, sticky batter. Press into a baking pan sprayed with cooking spray. Bake in a 325 degree oven for ~15 minutes.

    Meanwhile...

    3 medium sweet potatoes, roasted
    1 cup splenda
    1 tablespoon pumpkin pie spice
    2 eggs
    1 tsp vanilla

    Mash the sweet potatoes. Add the splenda, eggs, pumpkin pie spice, and vanilla. Beat until smooth.

    Pour the sweet potato batter into the oatmeal crust and bake for ~45 minutes or until slightly browned on top. Makes 4 servings. Nutrition per serving:


    Total: 182
    Fat: 1 9 6%
    Sat: 0 0 0%
    Poly: 0 0 0%
    Mono: 0 0 0%
    Carbs: 35 118 78%
    Fiber: 5 0 0%
    Protein: 6 24 16%
    Alcohol: 0 0 0%
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  10. #10
    Registered Vegan Krissypoo's Avatar
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    Oat bran muffins

    Preheat oven to 350. Mix together:

    2 cups oat bran
    .5 cup splenda
    1 cup peeled, shredded apple
    1 tbs baking powder
    1.5 natural applesauce

    In a seperate bowl, beat together:

    1 egg white
    .5 cup fat free milk

    Then add to other ingredients and mix well. Fill muffin tins with batter and bake ~25 minutes or until toothpick comes out clean when inserted. Makes 16 muffins.



    Total Cals: 47
    Fat: .875
    Carbs: 12
    Fiber: 2.5
    Protein: 2.5
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  11. #11
    Registered Vegan Krissypoo's Avatar
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    1 cup peanut butter
    1 tsp cinnamon
    1 egg white
    1 cup splenda
    1 tsp baking soda

    Mix well and chill in refridgerator. Once chilled, roll into balls using 2 tsp of batter per cookie and press into small rounds. Bake at 350 for 8 minutes. Let rest on cookie sheet until cool. This makes a lot of cookies, but I haven't made them in a while so I am not exactly sure of the yield.

    3 cookies = 2 tbs peanut butter

    Nutrition per 3 cookies:
    Total cals: 190
    Fat: 16 147 75%
    Sat: 3 30 15%
    Poly: 4 40 20%
    Mono: 8 70 36%
    Carbs: 6 17 9%
    Fiber: 2 0 0%
    Protein: 8 32 16%
    Alcohol: 0 0 0%
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  12. #12
    Fit mom of 2 terracotta's Avatar
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    Copied from susanca's thread

    Susan’s Contest Diet Oatmeal “happy” Cookies

    4 Cups of Oatmeal
    1 Cup of Splenda
    Cinnamon – Amount to desired taste (optional)
    Pumpkin Pie Spice - Amount to desired taste (optional)
    Tsp Salt (optional)
    Tsp of Baking Powder
    ½ cup of Egg Beaters or Egg Whites
    ½ cup of “I can’t believe it’s not Butter” Spray liquid

    Mix together all dry ingredients first. Add egg beaters & liquid “butter”. Blend together well. Smash/compact dough into ¼ cup measuring cup so it fills to just below the cup being full. Get it out of cup in any way you can figure out and place on cookie sheet. Smash each cookie flat with spatula. Bake at 350 degrees for 15 minutes for crispy yummy cookies.

    Tip: Refrigerate dough for a while before scooping out the ¼ measurements and it sticks together better and doesn’t fall apart.

    You should get exactly 16 cookies from this recipe with each cookie counting as ¼ cup of oatmeal/carb so you can be confident you are not eating too much or little of your carbs by replacing these with your oatmeal once in a while (or in my case daily, lol). You can double or half recipe easily depending on how many cookies you want to make.

    I always reheat each cookie in the toaster oven for a few minutes if I am at home to get that warm crispy texture when I am going to eat one.

    Note: These cookies have single handedly kept me sane during the contest diet!!!! I call them my happy cookies because I enjoy biting into something crispy for a really nice change from mushy oatmeal..
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  13. #13
    Not Swimming. Emma-Leigh's Avatar
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    Carb-cycle friendly cookies

    Not my recipies, so I don't follow them exactly.... But they are TP approved "carb-cycle" friendly cookies!

    Oat Cookies
    1 C. Grinded Rolled Oats
    2-3 tbs Splenda (I hate splenda, so I use nothing or a tiny bit of stevia)
    1 C. Unsweetened Applesauce
    1 tsp. Baking Soda
    1 tsp. Baking Powder
    1 tsp. Vanilla Extract (or other flavours you want)
    1 tsp. Cinnamon
    4 Egg Whites
    1/4 - 1/2 C. Water (you may need more or less depending on the thickness)
    1 C. Rolled Oats (not grounded)

    Mix all the ingredients except the Rolled Oats together. Once you have a cookie dough batter fold in the 1 C. Rolled Oats. Place the batter in the fridge for 3 hours to 'rest' then re-adjust the consistancy with water if needed. Make small 'biscuit' balls and flatten them onto a lined baking tray. Bake at 8-10 mins. in a pre-heated 180 degree oven.

    It makes 24 small - med. sized cookies at:
    31.5 Calories
    1/2G Fat
    6G Carbs
    1.25G Protein


    Low-Fat Oatmeal Cookies
    1/2c splenda (once again, I don't use this - maybe some stevia)
    3/4 cup unsweetened applesauce
    1 cup wholemeal flour (I HATE flour and NEVER use it - use ground oats instead)
    1 teaspoon baking powder
    1/2 teaspoon salt (I don't add this - I HATE using salt!!!)
    1/2 teaspoon ground cinnamon (I add at LEAST 1 tsp - mmmm.... cinnamon)
    1 cup rolled oats
    1/2 cup raisins (optional)
    1/2 cup chopped walnuts (optional)
    (I add things like coconut/banana/vanilla/rose-water etc for flavours).

    1/ Stir together the splenda (if you use it), applesauce and vanilla essence.
    2/ Sift together the ground oats, baking powder and cinnamon and stir into the applesauce mixture.
    3/ Add the rolled oats, raisins and chopped nuts (if you want them) and stir until combined.
    4/ Drop teaspoonfuls onto a lined tray and bake for 10 minutes in a 180 degree preheated oven.

    Makes 24 cookies (when made with wholemeal flour and splenda). Per cookie -with raisins & walnuts:
    58 calories
    1.9g fat
    9.5g carbs
    1g fiber
    1.7g protein

    without raisins:
    49 calories
    1.9g fat
    7g carbs
    1g fiber
    1.6g protein

    without walnuts:
    42 calories
    0.3g fat
    9g carbs
    1g fiber
    1.3g protein


    Flat Oatcakes
    1 cup oat flour (ground oats) - I use oatbran.
    1 tablespoon splenda (once again, I don't use this)
    1/4 teaspoon baking powder
    1/8 teaspoon sea salt (ICK! )
    3-4 tablespoons skim milk, plus extra for brushing
    1 tablespoon unsweetened applesauce
    1/2 cup old-fashioned rolled oats

    Preparation -
    1/ Preheat oven to 180 degrees F and line a baking sheet
    2/ In a food processor, combine oat flour, splenda, baking powder and salt.
    3/ Pulse briefly. Add 3 tablespoons of milk and the applesauce and pulse for 45 seconds, just until mixture forms a ball. If too dry, add a little more milk.
    4/ Place dough on a lightly floured work surface. Knead in all but 2 tablespoons of the rolled oats. Flatten and roll into a circle. Brush with milk and sprinkle with splenda (if you want - I obviously do not do this - but, once again, it is in the recipe) and the remaining 2 tablespoons oats and cut into 10 'wedges' (or use a cookie cutter to cut into circles if you want).
    5/ Transfer them to prepared baking sheet and bake until firm and lightly browned (about 15 minutes).

    Nutritional Analysis per 10 oatcakes (made ala original recipe):
    Calories 59
    Carbohydrate 11 g
    Fat 1 g
    Fiber 1.6 g
    Protein 2 g
    Saturated fat 0.1 g
    Sodium 38 mg


    PB oatmeal cookies
    1/2c splenda (stevia or none for me)
    1/4 cup applesauce
    1/2c peanut butter (crunchy!)
    1 cup ww flour (I use ground oats, or do 1/2 and 1/2 with oatbran)
    1 teaspoon baking powder
    1/2 teaspoon salt (Yup - I do not add it)
    1/2 teaspoon ground cinnamon (I add more - a teaspoon)
    1 cup rolled oats
    0.5 cups raisins (optional)
    + water as needed

    1/ Mix dry stuff.
    2/ Mix wet stuff.
    3/ Combine.
    4/ Place on cookie tray and bake in moderate oven until done.

    per cookie(makes 24)
    62 calories
    3g fat
    7.2g carbs
    1.2g fiber
    2.5g protein

    if you add 1/2c. raisins:
    71 calories
    3g fat
    9.5g carbs
    1.4g fiber
    2.7g protein
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  14. #14
    Fit Fashionista Foxy_Blonde's Avatar
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    Chicken Bacon Alfredo "Pizza" LOW CARB!!!

    THIS IS SOOOO GOOOD!!



    Crust:
    4 oz ream cheese
    2 eggs
    1/3 cup cream
    ¼ cup parmesan cheese
    ½ teaspoon Italian seasoning
    ¼ teaspoon garlic powder
    2 cups shreadded mozzerella or Italian cheese blend

    Toppings:
    ½ cup Carb Options Alfredo Sauce
    2 boneless/skinless chicken breasts, cooked and chopped small
    6 slices bacon, cooked and crumbled
    chopped tomato, onions, cheese (whatever you want)

    Beat together cream cheese and eggs until smooth.
    Add cream, parmesan cheese, and spices. Blend well. Add 2 c. shredded cheese and blend until combined.
    Pour mixture into a 10x15 jelly roll pan/baking sheet.
    Bake at 350 for about 20-25 minutes until golden brown.


    Spread alfredo sauce over cooked crust.
    Top with 1 c. shredded cheese.
    Top evenly with chicken, bacon, tomatoes and onions.
    Top with remaining 1 c. shredded cheese.


    Bake for another 10 minutes or so until cheese it melted.
    Let rest for about 5 minutes. Cut into squares and serve. The crust isn\'t very sturdy, so it will need to be eaten with a fork.


    You can cut out the tomatoes and onions to save a little less than a half a carb per piece, but I think they add a lot more flavor.
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    Registered Vegan Krissypoo's Avatar
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    I took the liberty of doing the macros for the above recipe. This is assuming 2 5 oz breast are broiled or baked with no fat added, that the mozzeralla used is part skim, and that the recipe makes the standard 8 slices of pizza. These macros also assume that there is no cheese/tomato/onion added. The only toppings are the bacon, chicken, and alfredo sauce:

    source grams cals %total
    Total: 362
    Fat: 25
    Sat: 11
    Poly: 2
    Mono: 7.5
    Carbs: 2.5
    Fiber: 0
    Protein: 30
    Last edited by WannaBeModel; 05-06-2005 at 08:52 PM.
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  16. #16
    Lucky - Due December 24. mizone's Avatar
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    Talking Spinich, Chicken, Egg white ala Mizone..

    1 cup diced cooked chicken breast
    1/2 cup spinich (I use frozen)
    3 egg whites

    Place Spinich and egg whites in microwave together for about 1 min - will still be a little runny when they are done but thats just the water from the spinich. But i like that because it gives it a 'soup' feel. May need to mix them around at the 30sec. mark. After 1 min (do more if you want the egg whites cooked more) add the diced chicken and stick it back in the microwave till the chicken is warmed through. This is soooo good!!


    source grams cals %total
    Total: 342
    Fat: 11 96 30%
    Carbs: 6 14 4%
    Protein: 53 214 66%

    Look at that protein!!!
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    Fit mom of 2 terracotta's Avatar
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    Sarah's Protein Cake Recipe - adapted from a Mondesi02 recipe
    (Sarah is rockstarsar)
    (makes 1 small cake or 4 large square protein bars)

    36g (approx. 1/2 cup) nonfat dry milk powder
    61g egg substitute like Egg Beaters (or 2-3 egg whites)
    210g banana, edible portion only
    2 tsp oil
    4 scoop whey (I used chocolate)
    120g oats
    2 oz nonfat cream cheese
    4 packets Splenda

    Combine all in large mixing bowl and mash the bananas with a giant spoon until it's mostly a mush, but a few small whole chunks tastes good in the finished cake. Add water until the batter is fairly liquidy; start with 1/2 cup water and keep stirring it in until the mix is hearty but very supple and easy to move the spoon through. Think thickness of applesauce, except chunkier.

    Spray a 9x9 nonstick cake pan with PAM. Warning: my batch in a nonstick iron pan turned out great, but the batch cooked in an old tinny steel pan stuck horribly to the bottom. Cook at 350 degrees for 25-30 minutes, until toothpick comes out clean.

    Remove from oven and cool. Cut into 4 squares for 331 calories, 6.9g fat, 40.5g carbs (4.3g fiber, 3g sugar), and 29.5g protein per square. Values will vary, of course, depending on the brand of whey you use.

    Or slice it into thinner slices like a cake. Enjoy!
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    Registered Vegan Krissypoo's Avatar
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    Featherz's meringue cookie

    Here is the recipe I adapted my recipe from - it's off the 'low carb friends' forum and is not mine :

    2 egg whites
    1/8 teaspoon cream of tartar
    1 1/2 teaspoons vanilla extract, or flavor of choice
    2 Tablespoons DaVinci Syrup, or any sf flavored syrup
    2 Tablespoons Expert Foods Not-Sugar
    1/2 teaspoon polydextrose
    2 Tablespoons erythritol, combine erythritol, Not-Sugar, and polydextrose.

    1. Combine extract and Syrup in a small dish like a custard cup.

    2. Combine Not-Sugar, polydextrose, and erythritol in another small dish.

    3. Beat egg whites until not quite stiff peaks. Add the cream of tartar while still beating.

    4. Add while beating, the vanilla extract, flavored syrup, and liquid splenda. Continue beating until stiff peaks form.

    5. Continue beating and slowly add the combined erythritol, Not-Sugar and polydextrose.

    6. Spoon out onto a parchment lined cooky sheet. Swirl with spoon to get the pointy tops.

    7. Bake at 225 for 1 hour and 30 minutes, then turn off oven and let dry.

    Per entire recipe: 53 Calories; 0g Fat (0.0% calories from fat); 7g Protein; 3g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 110mg Sodium. Exchanges: 1 Lean Meat; 0 Fruit.
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  19. #19
    Registered User Helene's Avatar
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    Cottage cheese meatloaf

    Ingredients
    1 cup cottage cheese
    1 egg lightly beaten
    1/4 cup tomatoe paste
    2 tbsp chopped onion
    1 tbsp dijon mustard
    1/2 cup of oats
    1 tsp salt
    1/8 tsp pepper
    1 lb lean ground turkey or beef
    1/3 cup grated parmesan cheese
    Spices of your choice

    Directions
    In a bowl, combine the first eight ingredients. Add beef and mix well. Press into an ungreased 8 inch square baking pan. Bake at 350 for 30 minutes. Sprinkle with parmesan cheese; bake 10-15 minutes before cutting.

    Did not calculate the macros..sorrry.
    Last edited by Helene; 05-09-2005 at 06:25 PM.
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  20. #20
    on a mission Briar's Avatar
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    oh thanks if anyone knows an easy way to calculate the nutrients it would be appreciated
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  21. #21
    Registered User Helene's Avatar
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    The following 3 recipes come from Stella's kitchen book. These are 3 of my regular recipes and are very easy to make.

    Meatloaf (Beef or turkey or Bison or horse)

    Ingredients
    1 pound extra lean beef or turkey or bison or horse
    1/4 cup onion
    1/2 large pepper
    2 egg whites
    1/4 cup oat bran or oatmeal
    1/2 tsp garlic powder
    8 once reduced-sodium tomato sauce
    pepper to taste

    Directions
    Preheat oven to 350 degrees. Mix meat, vegetables, eggs, garlic powder, oatbran or oatmeal, and half of the tomato sauce together in a medium-sized bowl. Spoon mixture into an 8x8 square baking pan or bread loaf pan sprayed with nonstick cooking spray. Top loaf with remaining tomato sauce and bake for approx. 50 minutes. Makes 4 large slices.

    Nutritional info
    Calories - 172
    Carbs - 9g
    Protein - 23.5g
    Fat - 5g
    Fiber - 1.78g
    Last edited by Helene; 05-09-2005 at 06:45 PM.
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    Spicy Thai Peanut Chicken
    6 servings

    Ingredients
    1 1/2 pound boneless, skinless chicken breasts, cut in chunks
    1 medium red bell pepper, cut into strips
    3 tbsp natural peanut butter, chunky style
    1 tsp (I put 1 tbsp) Thai-style red curry paste
    1 tbsp chopped green onion

    Directions
    Spray wok or nonstick frying pan with cooking spray or several squirts of lime juice. Sauté the chicken and red pepper until chicken is cooked through. Add peanut butter, Thai curry paste and a small amount of water to reach desired consistency. Cook until hot, stir in green onions and serve.

    Nutritional info
    Calories - 175
    Carbs - 3.3g
    Protein - 28.3g
    Fat - 5.5g
    Fiber - 1g
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    Baked chicken parmesan
    6 servings

    Ingredients
    1 1/2 pounds boneless, skinless chicken breasts halves
    2 tbsp whole wheat flour (increase to 3 1/2 tbsp if bran is omitted)
    1/4 cup unprocessed bran flakes (optional)
    3 egg whites, beaten
    1/2 tsp ground pepper
    1/2 teaspoon dried italian herb blend (basil, rosemary, parsley)
    1/4 tsp garlic powder
    1/4 tsp salt
    1 small can reduced-sodium tomato sauce
    4 tbsp shredded parmesan cheese

    Directions
    Preheat oven to 375 degrees. Combine all dry ingredients in large bowl and mix well. Dip chicken breasts in egg whites and then coat both sides by dipping them in dry mixture. Spray both sides with nonstick cooking spray; bake chicken in a shallow baking dish for about 30 minutes or until coating is crisp and insides of breasts are no longer pink. During the last five minutes of cooking, warm sauce in microwave or small saucepan. Once the chicken is cooked, top each breast with a quarter-cup of sauce and a tbsp fo shredded parmesan cheese.

    Nutritional info
    Calories - 178
    Carbs - 6.1g
    Protein - 29.8g
    Fat - 3.7g
    Fiber - 1.3g
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    Member of Who Dat Nation GetnThere's Avatar
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    Originally Posted by WannaBeModel
    Preheat oven to 350. Mix together:

    2 cups oat bran
    .5 cup splenda
    1 cup peeled, shredded apple
    1 tbs baking powder
    1.5 natural applesauce

    In a seperate bowl, beat together:

    1 egg white
    .5 cup fat free milk

    Then add to other ingredients and mix well. Fill muffin tins with batter and bake ~25 minutes or until toothpick comes out clean when inserted. Makes 16 muffins.
    Is this 1 tablespoon or 1 teaspoon ??? I thought tablespoon might be too much.
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    Registered Vegan Krissypoo's Avatar
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    Peanut dressing

    This is good on lots of foods, but I usually put it over broiled tuna with a salad of steamed bok choy, peppers, and mushrooms

    1 tb brown rice vinegar
    2 tsp peanut butter
    1 tb soy sauce
    1 clove garlic, chopped
    1 tsp ginger, grated
    pepper to taste

    Mix all together. Taste for seasoning and reseason as appropriate. It will be a little thick, but will thin once it get warm.

    Nutrients for entire recipe:

    Total: 49
    Fat: 3 25 48%
    Sat: 1 5 10%
    Poly: 1 7 13%
    Mono: 1 12 22%
    Carbs: 4 16 30%
    Fiber: 1 0 0%
    Protein: 3 11 22%
    Alcohol: 0 0 0%
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    Registered Vegan Krissypoo's Avatar
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    Walnut-date struesel bars

    Preheat oven to 350 degrees

    .5 cup walnut butter
    1.5 ground oats
    .5 rolled oats
    2 egg whites
    1 cup splenda or other sweetener to taste
    1 tsp orange peel
    1 tsp vanilla
    1 tsp cinnamon
    1 cup pitted dates, chopped
    1 tsp orange peel
    .5 cup walnuts, toasted

    Combine first 8 ingredients in a bowl and beat on low until combined. Press 3/4 of the mixture into a 9x9 pan that has been lightly sprayed with nonstick spray. Combine dates, 2nd tsp orange peel, and walnuts in a food processor and process until dates are finely chopped and walnuts are chopped. Press date mixture onto oat crust until evenly spread. Sprinkle remaining crust on top of date mixture. Dough will be sticky, so you may have to break it apart with your fingers. Bake for ~45 minutes. Allow to cool and cut into 24 squares.

    Nutrition per bar:
    Calories: 80
    Fat: 3.5
    Carbs: 11
    Protein: 2

    you can substitute walnut butter for almond butter and dates for any fruit. This would be good with no sugar added strawberry or raspberry jam.
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    Turkey sausage

    This is good on homemade pizzas, in omlettes...anywhere you would use sausage. You can add more red pepper flake if you like a spicier sausage.

    1 cup chopped onion
    3 tsp fennel seed, crushed
    5 cloves garlic, crushed and chopped
    1 tsp red pepper flake
    1 lb 99% lean ground turkey
    salt and pepper to taste

    Sautee onion, fennel seed, garlic, and red pepper flake in nonstick skillet coated with cooking spray until onion is soft. Add turkey and brown until completely cooked. Season with salt and pepper to taste. Makes 4 servings.

    Nutrients for entire recipe:
    TotalCalories: 107
    Fat: 1
    Carbs: 6
    Fiber: 1
    Protein: 18
    Currently fluctuating in beautiful pulses
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  28. #28
    Janet bogglezjan's Avatar
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    Thumbs up Fried Chicken Breast with Quinoa & Veggie

    This is a great, easy and delicious recipe with has a lot of nutrition you need. Quinoa got a lot of protein and iron itselfs and you've got 3 kinds of veggie in one dish!
    Give it a try!

    Serving for 2

    100g Chicken breast (cut into pieces)
    1 Cup Quinoa (soak them in warm water)
    1 Cup pumpkin (cubes)
    1 Cup Green+yellow Beans
    Salt & Pepper to taste

    Put Quinoa into a saucepan with 2 cups of water until boiled then simmer for 10-15mins, keep aside. Pan-fried chicken on non-stick pan until 80% cooked then put all veggies into the pan, finally put the cooked quinoa together into the pan and fry until it dried, serve.

    Calories per serving: 338kcal
    Fat: 4.97g
    Carbs: 51g
    Protein: 25.87g
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  29. #29
    Janet bogglezjan's Avatar
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    Originally Posted by Briar
    oh thanks if anyone knows an easy way to calculate the nutrients it would be appreciated
    What I've did was just get the calorie counter online and then calculate the portion and put them together, it was annoying, hehe... but it's worthy if you wanna let others know what you discovered! If there is an easier way I also wanna know, thz!
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  30. #30
    Registered User poss's Avatar
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    Location: Brisbane, Australia
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    More Quinoa Recipes

    Does anyone have any great Quinoa recipes ? I just bought a whole package and am not sure what I can do with it. Do you use it instead of rice ? I tried a tabouleh with it but it didn't taste so great. Today I just mixed it with tuna, curry powder, lemon juice and some vegies and it isn't too bad but any ideas would be appreciated. thanks.
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