Tuesday, December 29, 2009

Cheesy Popcorn

2 c. Low-Fat Popcorn
"I Can't Believe It's not Butter" spray butter
10 g. Low-Fat Mozzarella Cheese

Pop popcorn, while it is still hot, spray with butter spray, and cover with grated cheese. Mozzarella Cheese sticks come in a wide variety of fat grams, while considering the fat grams, find the one that will melt and taste to your liking. When comparing cheese sticks of the same fat g. I like some brands better than others.

Georgia's Chicken Rolls

6 Chicken breasts (3 oz each)
4 oz. low-fat cream cheese (Neufchatel Cheese)
1/4 c. Parmesan Cheese, grated (low-fat, made with 2% milk)
2 Artichoke Hearts in olive oil (drain well, and chopped)
1/2 small Jalapeno Pepper (chopped)
1/2 c. Bread Crumbs
1 Egg White

1. Pound chicken until thin enough to roll
2. Mix cheeses, peppers, artichokes, and peppers together
3. Spoon cheese mixture evenly into the center of each chicken breast, roll chicken, with cheese mixture inside.
4. Dip chicken roll into egg whites, and then into bread crumbs
5. Bake in 350 oven for about 1 hr.

As prepared above each chicken roll is about 275 Calories, 32 g. protein, 8 g. of carbs. and 8g. of fat. You can decrease the fat grams further by using fat-free cream cheese, and/or omitting the artichoke hearts, or try a type not marinated in oils. I have also used a prepared Artichoke and Jalapeno dip from Costco as the filling, it makes it quicker to prepare and the nutritional info is about the same.

Hot Protein Shake

If it is too cold outside to enjoy a cold Protein Shake, try mixing the powder with hot water, or hot skim milk.

I especially like the Access Shake on a cold morning before I exercise. Remember to only mix this shake with water so that your body will burn stored fat during your exercise session.

Tuesday, December 22, 2009


1 portion of Tortilla Chips (read the label to determine the # of chips in your serving, to increase the # choose chips that are low-fat and high in fiber, remember to subtract fiber from carbs)
1 portion of Low-Fat Cheese (this will be your protein portion)
Salsa (most salsa's are carbohydrate free, which makes them a great topping for most anything)
Avocados (one large avocado has 30 g. of mono-saturated fats, this good fat should be limited to very small amounts initially while you are trying to lose body fat)

Monday, December 21, 2009

Cottage Cheese with Yogurt and Berries

1 portion of low-fat cottage cheese (1/2 cup= 13g. protein and 5g. carb.)
1 portion of light fat free berry flavored yogurt (3 oz. = 2.5g. protein and 9.5g. carb)
1/8 c. berries (4g. carbs-2g. fiber= 2g. usable carbs)

totals= 15.5 g protein and 16.5 g carbohydrates
Adjust the amounts of cottage cheese and yogurt according to your calorie intake needs

Wednesday, December 16, 2009

Chicken Sausages

Amylu, Apple & Gouda Cheese Chicken Sausages (Buy at Costco, in specialty meats section, 21 links for $13)

Each link is 110 calories, 5g. fat (only 2 saturated and 0 trans. fats) 3g. of carbs. and 13g. of protein.

Sausages come precooked, for a quick and easy meal with all kinds of varieties.
*Slice and grill to add to your favorite soups to up the protein content and make it a complete meal
*Slice and grill on a kabob with your favorite vegetables
*Serve as a topping for pasta, or pizza
*Add to your favorite chilli
*Wrap in a tortilla with your favorite vegetables

German Pancakes

9 egg whites
1 whole egg
1 c. whole wheat flour (whole wheat pastry flour will make pancakes more light)
1/2 t. salt
1 c. skim milk
1 T. butter ( decrease saturated fats and cut trans fats by using "I Can't Believe it's not Butter" cubes for baking, carb. and protein count remains the same)

Beat together eggs, flour, salt, and milk. Melt butter in 9x13" cake pan, remove pan from oven when butter is melted and beginning to brown. Pour egg mixture into pan over melted butter. Return pan to heated oven and bake at 425 for 18-20 min. Serve topped with berries, or a mixture of cottage cheese and yogurt. Serves 6

1/6 of recipe, without cottage cheese and yogurt topping: 115 calories 3g. fat 14g. carbs. 11g. protein

1/6 of recipe with 1/4c. low-fat cottage cheese mixed with 3 oz. of low-fat flavored yogurt: 160 calories, 4g. fat 18g carbs. and 18 g. protein (numbers vary depending on type of yogurt or cottage cheese used)