Blueberry Muffins

1 1/2 c. Muffin Mix (link here to mix recipe under breakfast recipes )

1/2 c. apple sauce

1/3 c. agava

3 egg whites

1/2 c. Smith's Carb Master vanilla yogurt (this yogurt adds sweetening with only a few calories, and as much protein as greek yogurt, and it's cheeper)

1 c. frozen blueberries

Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins

1 regular muffin or 2 mini muffins = about 100 calories, 4g. protein, 2g. fat, 18 carbs.

These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.

2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.

2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.

Poppy Seed Muffins

1 c. Muffin Mix (link here to mix recipe under breakfast recipes )

1/2 c. mashed sweet potatoes

1/3 c. agava

3 egg whites

1/2 c. Smith's Carb Master vanilla yogurt (this yogurt adds sweetening with only a few calories, and as much protein as greek yogurt, and it's cheeper)

1 T. lemon juice

2 T. poppy seeds

Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins

1 regular muffin or 2 mini muffins = about 100 calories, 4g. protein, 2g. fat, 18 carbs.

These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.

2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.

2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.

Applebee's Low-Fat Asian Chicken Salad

Dressing:

2 cups water

1/2 cup sugar, or sugar substitute

3 TBSP. dry pectin

1 TBSP. white vinegar

1/2 tsp. lite soy sauce

1 tsp. salt

1/4 tsp. garlic powder

1/4 tsp. ground black pepper

1/4 tsp. paprika

Chicken:

1 cup teriyaki sauce (look for one low in carbs/calories)

4 boneless, skinless chicken breasts

Salad:

8 cups chopped romaine lettuce

8 cups chopped iceberg lettuce

3 cups shredded red cabbage

3 cups shredded green cabbage

2 cups shredded carrots

1 cup chopped green onion

1-1/3 crispy chow mein noodles

Combine teriyaki marinade and chicken in a bowl or resealable bag and let marinade for 3-4 hours. Prepare the dressing by combining all the ingredients in a small saucepan over medium heat. Bring mixture to a rolling boil while stirring often with a whisk, then remove pan from the heat to cool. When dressing has cooled, pour into a covered container and chill in the fridge. When chicken has marinaded, preheat bbq grill to high heat. Grill chicken 3-4 minutes per side or until done. Meanwhile, combine all the lettuces and cabbages and 1 cup of the carrots in a large bowl and toss with the dressing. Divide the mixture between 4 plates. Sprinkle 1/4 cup of green onions over each salad, followed by 1/3 cup of crispy noodles. When the chicken is done, slice each one into bite size pieces and lay on top of each salad. Place 1/4 cup pile of shredded carrots in the center of each salad. SO YUMMY!!

Pumpkin Pecan Pancakes

1-1/2 cups whole wheat flour

1/2 cup multigrain hot cereal (uncooked)

1-1/2 tsp. baking powder

2 egg whites

1 cup skim milk

3/4 cup pureed pumpkin

3/4 cup plain fat free greek yogurt

2 tsp. vanilla extract

1/3 cup white sugar or sugar substitute

1/2 tsp. salt

Top each pancake with 1/4 c. low fat cottage cheese and 1/2 T chopped pecans

In a bowl combine flour, hot cereal, and baking powder. In a second bowl, beat egg whites and combine with milk, pumpkin, yogurt, vanilla extract, sugar, and salt. Add wet ingredients to dry, being careful not to overmix the batter. Fold in pecans, or reserve nuts for topping. Heat a lightly oiled griddle over medium high heat. Pour the batter onto the griddle making 12/ 6" pancakes. Cook until done, top with cottage cheese, pecan and a spash of pure maple syrup, yum!

Each pancake with topping is about 160 calories, 4.5g. fat (mostly good fat, from the nuts) 12g. protein, and 19g. carbs

I loved these thanks Katheryn.

Pita Bread

1-1/8 cup warm water (110 degrees F)

1-1/2 cups white flour

1 cup whole wheat flour

1/2 cup oat flour

1 tsp. salt

1 TBSP olive oil

1-1/2 tsp. white sugar

1-1/2 tsp. active dry yeast

1. Place all ingredients in bread pan of your bread machine in order listed, select dough setting and start.

2. When cycle has completed, turn dough onto a lightly floured surface. Gently roll and stretch dough into a 12 inch rope. With a sharp knife, divide dough into 8 pieces. Roll each into a smooth ball. With a rolling pin, roll each ball into a 6 to 7 inch circle and set aside. Cover with a towel and let rise about 30 minutes or until slightly puffy.

3. Preheat oven to 500 degrees. Place 2 or 3 pitas on a baking sheet and bake for 4 to 5 minutes until puffed and tops begin to brown. Remove from oven and immediately cover pitas with a damp towel until soft. Once pita has softened, either cut in half or split top edge for a whole pita. They can be stored in a plastic bag in the fridge for several days or in the freezer for up to two months.

Grilled Chicken Tostadas

Marinade:

1/2 cup fresh lime juice

1/4 cup soy sauce

1/4 cup olive oil

1 TBSP honey (or agava)

2 tsp minced garlic

1-1/2 tsp chili powder

Tostadas:

6 boneless, skinless chicken thighs

8 small corn tortillas

1-1/2 cups shredded monterey jack cheese (2% fat)

1-1/2 cups shredded lettuce

Optional toppings:

black beans, salsa, guacamole or avocado slices,

sour cream, cilantro, green onions, tomatoes

Combine marinade ingredients and place chicken thighs in to marinade. Refrigerate it for at least 4 hours stirring occasionally. Remove meat from fridge about 20 minutes before you want to start grilling. Grill the chicken on a hot grill until it is no longer pink inside; discard marinade. Let the chicken rest for about 5 minutes before slicing into 1/2 inch strips. Lightly brush both sides of tortillas with olive oil (or use pam olive oil spray, away from the grill!) Grill them on each side until they turn slightly brown, about one minute. Sprinkle each hot tortilla with 1 tbsp of cheese. To serve, layer the tortillas with lettuce, chicken strips, any additional cheese, and any toppings. YUMMY!

Just balance the protein in the meat and beans with the carbs. in the marinade and in your tortillas. I estimate the marinade may add 30 calories and 3 carbs to each serving.

Thanks Kathryn, Great Recipe!

Enough with the Muffins!

My family loves muffins, but when we changed the way we eat 13 months ago the easy boxed muffin had to go. Since then I have been playing with muffin recipes, in fact yesterday when I offered my daughter's study group a healthy after school muffin, she said, in not such a nice voice, "enough with the muffins!" So while I move on to experiment with other healthy snack options I will post my recipes for healthy muffins in case anyone out there is interested in another healthy meal or snack idea. These muffins work well for my family because I can keep the mix on hand, and add the wet ingredients quickly in the morning, depending on what I have on hand, and what my mood may be. I usually have extras for after school snacking, and often store some in the freezer for busy days. These muffins are made with whole grains, high in fiber, and nutrition. I use egg whites and fat free yogurt adding lean protein. The amount and type of sweetener can be adjusted for your own likes and needs. Apple sauce, pumpkin, zucchini, banana, blueberries, nuts, choc chips, the options are many, play with them, maybe your family will say "enough with the muffins" too.

Muffin Mix

My family loves muffins, but when we changed the way we eat 13 months ago the easy boxed muffin had to go. Since then I have been playing with muffin recipes, in fact yesterday when I offered My daughter's study group a healthy after school muffin, she said, in not such a nice voice, "enough with the muffins!" So while I move on to experiment with other healthy snack options I will post my recipes for healthy muffins in case anyone out there is interested in another healthy meal or snack idea. These muffins work well for my family because I can keep the mix on hand, and add the wet ingredients quickly in the morning, depending on what I have on hand, and what my mood may be. I usually have extras for after school snacking, and often store some in the freezer for busy days. These muffins are made with whole grains, high in fiber, and nutrition. I use egg whites and fat free yogurt adding lean protein. The amount and type of sweetener can be adjusted for your own likes and needs. Apple sauce, pumpkin, zucchini, banana, blueberries, nuts, choc chips, the options are many, play with them, maybe your family will say "enough with the muffins" too.

2 c. oat flour

4 c. whole wheat flour (pastry flour produces a lighter muffin, but I don't think it's worth the extra expense)

1/2 c. ground flax seed

2 t. salt

1/2 t. baking powder

2 t. soda

Grind oats into a fine powder, mix all above ingredients and store in a sealed container in a cool dry place. This mix will make 4 batches of 12 muffins, or my favorite, 24 mini muffins (this way I can eat 2 not just 1). Just measure out the premixed dry ingredients add the desired wet ingredients just before baking. Please see recipes for Banana nut, Pumpkin and Zucchini muffins for using this muffin mix.

Zucchini Muffins

1 3/4 c. dry muffin mix (see muffin mix recipe post, also in breads)

1/3 c. sugar or sugar substitute (I have tried omitting this, but my family wouldn't eat them)

1t. cinnamon

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. grated zucchini

2 T. mini semi sweet choc chips (opt. that will please the kids), or chopped nuts.

*2 T. choc. chips or chopped walnuts adds 9 calories and 1/2 g. fat per muffin, while nuts add about the same # of calories, they also add a bit of protein, and their fat is the good fat.

Bake at 375 for 12-15 mins. for mini muffins and 15-18 mins. for regular sized muffins

1 regular muffin or 2 mini muffins with sugar = 104 calories, 4g. protein, 0g. fat, and 20 carbs.

muffins made without sugar or with a no calorie sugar substitute = 83 calories, and 14 carbs.

Eating these muffins with 3 egg whites adds 50 calories and 12g. protein for a balanced meal

Banana Nut Muffins

1 3/4c. dry muffin mix (see muffin mix recipe, also posted in breads)

1t. cinnamon

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. mashed ripe banana

2 T. mini semi sweet choc chips (opt. that will please the kids) or

2 T. chopped walnuts (opt. adds a little protein, but also adds calories and good fats, sprinkle a few on top)

Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins

1 regular muffin or 2 mini muffins without choc. chips or nuts = 98 calories, 4g. protein, 2g. fat, 18 carbs. (2 T. choc. chips or chopped walnuts adds 8 calories and 1/2 g. fat per muffin, nuts are a better addition due to their protein and good fat. You can further reduce the carbs. and calories by reducing the banana, and replacing it with more protein rich greek yogurt, but this will also decrease sweetness. Try replacing 1/2 of the banana with natural, sugar free applesauce this will cut 1 carb and 30 calories.

These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.

2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.

2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.