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Sweet Potato Fries

Ingredients

  • 8 oz yams-sliced length wise
  • 1 tbsp flaxseed oil
  • 1 tbsp water
  • Sea salt to taste

Directions

Put yams oil and water in a zip lock bag and shake to coat evenly. Place on a baking sheet. Bake yams at 375 degrees for 30 minutes or until fully cooked.

Makes 2 servings

Nutrition Facts

Per serving: 121 Calories, 1g Pro, 19g CHO, 4.5g Fat

Shepherd’s Yummy Pie

Ingredients

  • 1 lb cooked and rinsed extra lean hamburger
  • 1 cup egg white
  • 1/4 cup diced green onion
  • Spices to taste (garlic, pepper, parsley, oregano, sea salt,)
  • Worcestershire sauce to taste.
  • 2 cups mashed yams

Directions

Mix hamburger, egg whites, green onion, spices and Worcestershire sauce together. Spread mixture into a bread pan or casserole dish. Add mashed yams over top. Bake at 350 degrees for 1 hour and broil for 10 minutes or until golden brown and crisp. (May need to cook longer to let the egg whites solidify)

Makes 4 servings

Nutrition Facts

Per serving: 235.5 calories, 31g Pro, 20g Cho, 3.5g Fat
* Add 1-2 cup side salad with 1/2 tbsp of olive or flaxseed oil and 1 tsp balsamic vinegar, for a perfect meal!

Chocolate Oatmeal for the chocolate lovers!

Ingredients

  • 1 cup Uncooked Oatmeal
  • 1 cup egg whites
  • 1 1/2 cups water
  • 1 tbsp cocoa powder
  • 1 tsp vanilla extract

Directions

Combine egg whites, oatmeal and water in a saucepan, bring to a boil and simmer until cooked. Stir frequently. Let simmer 10-15 minutes to let the egg whites cook thoroughly. Add cocoa and vanilla and the end.

Makes 2 servings:

Nutrition Facts

Per serving: 222 calories, 19g Pro, 28.5g CHO, 3.5g Fat
* Add 1/2 cup raspberries or 1 tsp of peanut butter to zip this up!

Easy Bran Muffin

Ingredients

  • 1/3 c egg whites (1/4 cup)
  • 1/2 cup All Bran Cereal or Fiber One Cereal (Flakes)
  • 1 tsp raisins
  • 1/4 tsp cinnamon

Directions

Whisk egg whites until foamy and stir in bran cereal and cinnamon. Use 2 muffin liners, spray with non-stick spray. Divide the mixture between the two liners. Bake at 375 degrees for 15 minutes

Makes 1 serving:

Nutrition Facts

Per serving: 114 calories,11g Pro, 16.5g CHO, .5g Fat, 3g fiber
* Add Splenda to taste or an apple slice to sweeten them up.

Chicken Burgers

Ingredients

  • 1 can of chicken breast meat (rinsed)
  • 1/2 cup egg whites
  • 1/2 cup ground oatmeal
  • Herbs and spices to taste

Directions

Preheat pan at a med-high heat and spray with a non-stick cooking spray. Mix all ingredients into a bowl. Divide into four and make patties. Cook patties until brown on both sides. Serve with lemon mustard or ketchup.

Makes 4 servings:

Nutrition Facts

Per serving: 105 calories, 16g Pro, 7g CHO, 1.5g Fat
* Can serve with half a whole wheat bun, open faced and with a side salad

Pumpkin Pie

Ingredients

  • 3 cups canned pure pumpkin
  • 1/2 cup egg whites
  • 2 scoops vanilla protein powder
  • 1/4 cup ground fiber one cereal (pellets)
  • 1-2 tsp vanilla
  • Cinnamon, nutmeg, allspice to taste (2 tsp)
  • Splenda is optional

Directions

Whisk together and spread into shallow baking dish. Sprinkle 1/4 cup ground fiber one cereal over the top. Bake at 400 degrees for 15 minutes, lower heat to 350 degrees, and bake for 50-60 more minutes. Make sure not to under cook as it may need more time. To save on clean up, line pan with tin foil and spray with non-stick cooking spray. Add ultra low fat cool whip or sugar free syrup to each piece as a topping. (Also tastes great with a little Becel spray butter)

Makes 6 servings

Nutrition Facts

Per serving: 102.5 calories, 11.5g Pro, 13g CHO, 0.5g Fat

Pumpkin Spice Pancakes

Ingredients

  • 1/3 cup pumpkin
  • 1/2 cup ground oatmeal
  • 1 cup egg white
  • 1 tbsp ground flaxseed
  • Cinnamon, nutmeg and allspice to taste

Directions

Wisk all ingredients together and divide mixture into to pancakes. Pour each amount into frying pan and cook on both sides until golden brown. Cook thoroughly as the pumpkin keeps the pancake quite moist.

Makes 2 servings

Nutrition Facts

Per serving: 169 calories, 17.5g Pro, 18gCHO, 6g Fat

Quinoa Chili (High Fiber)

Ingredients

  • 8 oz cooked lean hamburger
  • 1 can of lentils
  • 1 can black beans
  • 1 pkg Gogo Quinoa & Vegt soup mix
  • 3 cups low sodium chicken soup stock
  • 1/2 diced onion
  • Paprika, chili powder, and cumin to taste

Directions

Rinse beans really well to remove sodium. Add to croc pot or stock pot. Add remaining ingredients, bring to a boil, and then simmer on low for 1-2 hours with lid on. If not using soup mix, add 1/4 cup quinoa to the ingredients. (Soup mix is found in the organic section of most grocery stores)

Makes 4 (11/2 cup) servings (about 6 cups)

Nutrition Facts

Per Serving: 241 calories, 21g Pro, 31g CHO, 3.5g Fat, 6g Fiber

Cheese & Pepperoni Pizza

Ingredients

  • 1 corn tortilla
  • 1 tbsp tomato sauce
  • 30 g low fat cheese (7% MF Lucerne Cheese)
  • 1 stick of turkey pepperoni
  • 2 tbsp sautéed green pepper and onions

Directions

Lightly sauté onions and green peppers in pan; then set to the side. Place corn tortilla in pan and top with tomato sauce (spice as needed), diced turkey pepperoni, sautéed peppers and onions, and shredded low fat cheese. Cook on medium heat until the bottom is golden. Remove pizza and place on plate. Cook on high in microwave for 1 minute till cheese is melted. (Add any vegetables to the pizza)

Makes 1 serving Per serving:

Nutrition Facts

164 Calories, 15g Pro, 17g CHO, 4g Fat, 2g Fibre
* You can switch out turkey pepperoni for 2 oz chicken breast Have 2 servings as a meal or 1 serving with a desert like the pumpkin pie. Add any spices like, oregano, parsley, pepper, etc

Beef, Barley, & Mushroom Soup

Ingredients

  • 2tbsp olive oil
  • 8oz lean beef stew meat, cut into thin 1/2” strips
  • 2 onions or leeks, trimmed and sliced
  • 8oz can of mushrooms, sliced
  • 1/2 cup pearl barley
  • 7cups low sodium beef stock
  • 2tsp lemon juice
  • 1/8 tsp salt and pepper

Directions

  1. Heat oil in a medium sized sauce pan. Add beef and sauté until browned. Using slotted spoon transfer beef to a plate and reserve.
  2. Add remaining oil to sauce pan, then stir in leeks and sauté until softened. Add mushrooms and cook, stirring until softened.
  3. Return beef to saucepan with barley, stock, and red wine. Bring to a boil, then simmer, partially covered, about 45 minutes, until beef and barley are very tender. Season with lemon juice, salt and pepper.

Makes 81/2 cups Per 1 cup:

Nutrition Facts

167 Calories, 10g Pro, 15g CHO, 6g Fat, 3g Fibre

Curry Chicken Soup

Ingredients

  • 11/2tbsp Canola Oil
  • 3/4c finely chopped celery
  • 3/4c finely chopped onion
  • 1med cooking apple, peeled and grated
  • 2tbsp whole wheat flour
  • 1tsp curry powder
  • 1/4tsp salt
  • 1/8 tsp cayenne pepper
  • 5 cups low sodium chicken broth
  • 11/2c chopped cooked chicken
  • 11/2 cups frozen mixed vegetables
  • 1tsp lemon juice

Directions

  1. Heat oil in large sauce pan on medium. Add celery and onion. Cooked for about 3 minutes, until starting to soften.
  2. Add next 5 ingredients. Heat and stir for 1 more minute.
  3. Add 1 cup broth. Heat and stir until boiling and thickened. Add remaining broth, chicken, and vegetables. Bring to a boil. Reduce heat to medium-low. Simmer uncovered for 8 minutes to blend flavors.
  4. Add lemon juice. Stir.

Makes about 7 1/2 cups

Nutrition Facts

Per 1 cup: 97 calories, 7 g Pro, 10 g CHO, 2.7 g Fat, 2 g Fiber

Orange Chicken Sir-Fry

Ingredients

  • 3/4cup Low-sodium chicken broth
  • 2tbsp honey
  • 2tbsp Dijon mustard
  • 2tsp cornstarch
  • 1tsp vinegar
  • 1/2tsp orange zest
  • 1tsp canola oil
  • 3/4lb /340g boneless, skinless, chicken breast
  • 1tsp canola oil
  • 1/2 cup thinly sliced onion
  • 41/2 cups coleslaw (shredded cabbage/carrot, no dressing)
  • 2 cups chopped broccoli
  • 1 Can mandarin orange segments, drained

Directions

  1. Combine first 6 ingredients in a small bowl. Set aside
  2. Heat large frying pan on medium-high till very hot. Add first amount of canola oil. Add chicken. Stir for about 3 minutes until no longer pink inside.
  3. Add second amount of canola oil to a hot frying pan. Add onion. Stir-fry 1-2 minutes until onion is tender-crisp.
  4. Add coleslaw, broccoli and chicken. Stir-fry for 3-4 minutes until broccoli is tender -crisp. Stir broth mixture. Add to fry pan. Heat for 1-2 minutes until sauce is boiling and thickened. Remove from heat.
  5. Add mandarin oranges. Toss gently.

Makes 4 servings

Nutrition Facts

Per serving: 224 calories, 23g Pro, 25g CHO, 4.2g Fat, 4.5g Fibre

Spicy Orange Chicken Fingers

Ingredients

  • 6 chicken breasts (4-5oz each)
  • 1/4cup plain yogurt
  • 1/2tsp grated orange zest
  • 3/4cups fine dry bread crumbs
  • 1tbsp brown sugar
  • 1tsp chili powder
  • 1/2tsp cumin
  • 1/4tsp sea salt
  • 1/8 tsp cayenne or black pepper

Directions

  1. Pre heat oven to 220 degrees Celsius. Slice each chicken breast lengthwise into 4 strips. Combine yogurt and orange zest in large shallow bowl. Add chicken. Stir until coated
  2. Combine remaining 6 ingredients in a large resalable freezer bag. Add half of chicken. Toss well. Arrange chicken strips in single layer on large greased baking sheet with sides. Repeat with remaining chicken and crumbs. Discard any remaining crumb mixture. Bake for about 15 minutes until chicken is no longer pink inside.

Make 24 Chicken Fingers:

Nutrition Facts

Serves 6 Per Serving: 197 calories, 28g Pro, 13g CHO, 3g Fat

Dill Turkey Burgers

Ingredients

  • 1 Large Egg Beaten with Fork (or 2 egg whites to lower fat)
  • 3/4cups whole wheat bread crumbs
  • 1/4cup finely chopped dill pickle
  • 2tsp chopped dill or 1/2 tsp dried dill
  • 1tsp lemon pepper
  • 1lb extra lean ground turkey
  • 1tbsp Olive oil
  • 2tsp mustard
  • 4 whole wheat hamburger buns
  • 1 large tomato thinly sliced

Directions

  1. Combine first 5 ingredients in medium bowl. Add turkey. Mix well. Divide into 4 equal portions. Shape into 1/2 inch thick patties.
  2. Heat olive oil in large pan on medium. Add patties. Cook for about 7 minutes per side until fully cooked.
  3. Spread mustard on bottom of buns. Serve patties, topped with tomato slices, in buns.

Makes 4 burgers

Nutrition Facts

Per burger: 327 calories, 35g Pro, 31g CHO, 9g Fat, 5g Fibre

Pumpkin-Peanut Butter Muffins

Ingredients

  • 1cup Egg Whites
  • 1cup Instant Oatmeal
  • 1/2 cup Pure Pumpkin Pure
  • 1/4 cup ground Original Fibre 1 Cereal
  • 3tbsp Kraft All Natural Peanut Butter
  • 3 packets of Splenda

Directions

  1. Mix all ingredients together in bowl.
  2. Spray a silicone muffin mould lightly with cooking spray.
  3. Divide mixture into 6 portions.
  4. Bake at 350 degrees F for 20-25 minutes, till tops are browned.

Makes 6 muffins

Nutrition Facts

Per Muffin: 106 calories, 7.5g Pro, 10g CHO, 4g Fats
* Excellent breakfast muffin, high in fibre and a good source of healthy fats and protein.

Chocolate Cheesecake (No Bake)

Ingredients

  • 1/2c 95% Fat Free Kraft Cream Cheese
  • 1/2c Fat-free sour cream
  • 2tbsp Cocoa powder
  • 1tbsp powdered Splenda (Optional)
  • 1/2 cup ground Fiber One cereal
  • 3/4tsp cinnamon
  • 1-2tbsp milk (add till mixture is just crumbly)
  • 1tbsp powdered Splenda (optional)

Directions

  1. Mix first 4 ingredients together until there is a nice creamy texture.
  2. Divide into 4 parfait dishes and set aside or in fridge. 3.
  3. Combine fiber one cereal, cinnamon, and Splenda together and add enough milk until the mixture is just crumbly.
  4. Divide crumbly mixture into for and use as topping for cheesecake.
  5. Chill in fridge for 15 minutes or freezer for 5 minutes.

Makes 4 servings

Nutrition Facts

Per Serving: 94 calories, 7g Pro, 12g CHO, 2g Fat, 5g Sugar, 3.5g Fiber
* Instead of cocoa add any vanilla, orange or almond extract for a different flavor!

Mini Turkey Loaves

Ingredients

  • 1/2c egg whites
  • 1/2c low-fat plain yogurt
  • 1 can 6 oz tomato paste
  • 2tbsp Worcestershire sauce
  • 1c quick-cooking oats
  • 1 small chopped onion
  • 2tbsp parsley flakes
  • 1tsp salt
  • 1/2tsp garlic powder
  • 3/4tsp pepper
  • 1.5-2lbs ground turkey (750-800g)
  • 1/2c low calorie BBQ sauce

Directions

  1. Mix all ingredients together (except BBQ sauce)
  2. Shape into 8 loaves
  3. Place on cookie sheet that is lined with tin foil (less mess)
  4. Bake uncovered at 350 degree Celsius for 30 minutes
  5. Spoon BBQ sauce over loaves and bake for 15 minutes or longer until cooked thoroughly.

Makes 7 loaves

Nutrition Facts

Per 1 Loaf: 196 calories, 28.5g pro, 16g CHO, 2g Fat
Have with a large salad for a perfect meal!

Easy Turkey Burgers

Ingredients

  • 1lb Ground Turkey breast
  • 1/4c Egg White
  • 1/4c Oats
  • Spices (Dill, Salt, Pepper, Garlic)

Directions

Mix all together. Divide into 5 patties. Cook in pan, or on BBQ.

Nutrition Facts

Per patty: 140 Calories, 29g Pro, 1.5g CHO, 1.5g fat

Costco has best prices usually and are sold fresh in packages of 4 (1 lb each). Can also make a great snack and would go great with cut up veggies!

Flax Meal Protein Pancake

Ingredients

  • 1c Egg Whites
  • 2Tbsp Flax Meal
  • 1/4c Oats (dry)
  • 1 tsp Cinnamon
  • 1/2c Blue Berries

Directions

  1. Mix all ingredients together and cook in a med size frying pan for 2 minutes each side
  2. Heat Blue Berries up in small pot or microwave till they slightly boil and then mash into a syrup.
  3. Topple Blue Berry mixture onto pancake.

Makes 1 large Pancake

Nutrition Facts

215 Calories, 31.5g Pro, 16.5g CHO, 2.5g Fat

Protein Packed Pumpkin Chili

Ingredients

  • 2lbs 99% lean turkey
  • 1lb 93/7 ground beef
  • 11/2 medium onion (diced fine)
  • 11/2 green bell pepper (diced fine)
  • 2 cans black beans or bean of your choice
  • 1 46oz can tomato juice
  • 3/4 cup pumpkin puree
  • 11/2 tbsp pumpkin pie spice
  • 11/2 tbsp chili powder
  • 1/4 cup Splenda

Directions

  1. In a large skillet or saucepan over medium high heat, cook the ground beef until browned. Transfer the meat to a large stockpot or crock pot.
  2. Using the same skillet as the beef, brown the turkey over medium heat.
  3. After the meat has browned through, add the onion and bell pepper to the turkey and cook until the vegetables become tender.
  4. Transfer the turkey and vegetables to the stock pot with the beef.
  5. Stir in the beans, tomato juice, and pumpkin puree to the mixture.
  6. Season with the Splenda, pumpkin pie spice, and chili powder.
  7. Bring to a simmer for at least an hour.

* For a spicy kick add a chipotle pepper to the mixture.

Nutrition Facts

(Serving size 280g): Protein - 20g, Carbohydrates - 13.4g, Fat-2.2g

Here's a fall time hearty dish that will warm you up. This would be great to have along with a slice of Whole Grain Garlic Toast!

Brownies

Ingredients

  • 2 cans black beans (drained and rinsed) - Protein: 14 / Carbs: 38 / Fat: 2
  • 2 cups egg whites - 48/0/0
  • 226 g Greek yogurt - 21/9/0
  • 2 pkgs gelatin - 12/0/0
  • 1-1/2 tsp baking powder
  • 2 pkgs SF/FF chocolate fudge pudding - 8/64/0
  • 2 tsp vanilla
  • 140 g protein powder (Diet Doc Vanilla Bean or Choc Malt) - 98/26/18
  • 112 g dark chocolate chips - 34/67/8

Directions

Preheat oven to 350*. Lightly spray 9x13 Pyrex with Pam spray. Combine wet ingredients in blender. Combine dry ingredients in large bowl. Pour wet ingredients into bowl and use mixer until well combined. Fold in chocolate chips. Pour into Pyrex. Bake for 30 minutes or until toothpick inserted in center comes out clean.

Nutrition Facts

Makes 12 servings. Protein: 235g, Carbohydrates: 204g, Fat: 28g

Nutritional information per serving: Protein: 20g, Carbohydrates: 17g, Fat: 2.3g

Almost like Borscht with Chicken

Ingredients

  • 8 Cups of Water or Low Sodium Chicken Stock
  • 500g Ground Chicken or Turkey Breast
  • 1/2c Brown Instant Rice
  • 1 Head of cabbage chopped
  • 3 Beets with Greens Chopped
  • 1 Onion Chopped
  • 1 Clove Garlic
  • 2 Tsp Fresh Dill
  • Salt and Pepper to taste

Directions

  1. Place 8 cups of water or chicken stock in a stock pot. (May need to add 2-4c more water)
  2. Cook ground chicken breast in a skillet thoroughly, place in collander, rince thoroughly under hot water.
  3. Add cooked ground chicken, rice, cabbage, onion, and spices to water in stock pot. Cover and bring to a boil.
  4. Add beets and beet tops, bring water to a boil again, letting the borscht simmer just until beets soften. (Try not to overcook the beets)
  5. Remove from heat. If not serving right away, cool immeditely.

Nutrition Facts

Makes approximately 6 servings (2 1/2 Cups): 283 Calories, 24g Pro, 34g CHO, 5.5g Fat

(Excellent with a dollop (1 tbsp) of Greek Yogurt on top!)

Hot Chocolate

Ingredients

  • 1 Cup Unsweetened Chocolate Almond Breeze (Can also use Unsweetened Earth’s Own Almond Milk)
  • 1 Packet Stevia or Splenda
  • Extra Cocoa to taste (Optional)

Directions

Microwave Almond Breeze for 2 minutes on high add sweetner.

Nutrition Facts

Makes 1 cup. 52 Calories, 2g Pro, 3g Cho, 3.5g Fat

(This is an execellent source of Calcium and Vit E!)