cheddar cheese
TID Lady Member
- Aug 29, 2011
- 45
- 7
Low Fat Chicken Curry
1 full boneless skinless chicken breast cubed
1 cup non-fat plain yogurt
1 tsp curry powder or paste (I add more cause I'm a curry freak)
1/2 tsp. fresh garlic
1/2 tsp. coriander powder
pepper
Steps:
1. in medium sized bowl stir ingredient into yogurt
2. add in chicken
3. add into baking dish (spray with pam)
4. bake at 300 to 350 C. for 20 to 25 minutes, keep an eye out on this as everyone's ovens heat differently. If chicken holds lots of water just drain it out. Makes two portions and is great with brown rice or over spinach.
PROTIEN BANANA BREAD
1&1/2 cups of shredded oats
1 large scoop vanilla protien powder
1/4 cup splenda
2 tsp. baking powder
1 tsp. salt (optional, ,but I don't use it)
1/4 tsp. baking soda
cinnamon
3 crushed bananas
1/3 cup E.D. smith s/f syrup
1/3 cup extra virgin olive oil
4 egg whites
Steps:
1. Pre-heat oven at 350 c.
2. Mix ingredients into food processor
3. Pour into lightly floured bread pan (spray with some pam first)
4. Bake for 60 minutes or until cooked through
Lemon Chili Chicken
1/3 cup lemon juice
2 tablespoons olive oil
1 tablespoon chili powder
3 cloves garlic, minced
2 tablespoons mustard
1/2 teaspoon salt
1/8 teaspoon white pepper
4 boneless, skinless chicken breasts
Preparation:
Combine all ingredients except chicken in heavy-duty zip-lock food storage bag. Add chicken; close bag and zip to close. Place in bowl or baking dish and refrigerate for 2-6 hours.
When ready to cook, prepare and preheat grill. Cook chicken for 12-17 minutes, turning once and brushing frequently with marinade, until chicken is thoroughly cooked. Discard remaining marinade. Serves 4
Jerk Spiced Talapia
Ingredients
• 1 tsp / 5 ml thyme
• 1 tsp / 5 ml chili powder
• 2 cloves garlic, pressed
• 1 tsp / 5 ml ground ginger
• 1/2 tsp / 2 1/2 ml nutmeg
• 1/2 tsp / 2 1/2 ml cinnamon
• 1 jalapeno pepper, cored, seeded and finely chopped
• 1 tsp / 5 ml freshly ground black pepper
• Pinch of sea salt
• 1 Tbsp / 15 ml lime juice
• 2 Tbsp / 30 ml olive oil
• 1/2 tsp / 2 1/2 ml ground cloves
• 4 tilapia fillets
Preparation
1. Combine herbs and spices in a small bowl and mix well.
2. Coat tilapia fillets with olive oil. Pat both sides with spices.
3. Sauté each fillet until just cooked through, about 3 minutes on each side.
Nutrients Per Serving
Calories: 160
Protein: 20 g
Carbohydrates: 0 g
Dietary Fiber: 1 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 242 mg
Cholesterol: 50 mg
Mexican Stir-Fry
Ingredients:
• 2 tsp olive oil
• 16 oz lean turkey breast, cut into bite-sized pieces
• 1 garlic clove, minced
• 1 cup chopped onion
• 1 can (7 oz) sweet green chilies, drained
• 1 medium red bell pepper, chopped
• 1 tsp minced jalapeño pepper, optional
• 1/2 cup tomato sauce, low-sodium
• 1 tsp chili powder
• 2 tbsp chopped fresh cilantro
• 2 cups cooked brown rice, optional
Instructions:
1. In a large skillet over medium-high heat, heat the olive oil, add the turkey and sauté until cooked through, approximately 7 minutes; remove turkey from the pan and set aside.
2. Return pan to the heat and add garlic, onion, sweet chilies, red bell pepper, jalapeño, tomato sauce and chili powder. Cook until onion softens, approx 5 minutes.
3. Add the cilantro and return the cooked turkey to the pan; simmer 2 to 3 minutes until heated through. Serve immediately over brown rice or leafy greens.
Nutrients per serving (without rice or leafy greens):
Calories: 200, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 67 mg, Sodium: 278 mg, Total Carbohydrates: 11 g, Dietary Fiber: 3 g, Sugars: 1 g, Protein: 28 g, Iron: 3 mg
1 full boneless skinless chicken breast cubed
1 cup non-fat plain yogurt
1 tsp curry powder or paste (I add more cause I'm a curry freak)
1/2 tsp. fresh garlic
1/2 tsp. coriander powder
pepper
Steps:
1. in medium sized bowl stir ingredient into yogurt
2. add in chicken
3. add into baking dish (spray with pam)
4. bake at 300 to 350 C. for 20 to 25 minutes, keep an eye out on this as everyone's ovens heat differently. If chicken holds lots of water just drain it out. Makes two portions and is great with brown rice or over spinach.
PROTIEN BANANA BREAD
1&1/2 cups of shredded oats
1 large scoop vanilla protien powder
1/4 cup splenda
2 tsp. baking powder
1 tsp. salt (optional, ,but I don't use it)
1/4 tsp. baking soda
cinnamon
3 crushed bananas
1/3 cup E.D. smith s/f syrup
1/3 cup extra virgin olive oil
4 egg whites
Steps:
1. Pre-heat oven at 350 c.
2. Mix ingredients into food processor
3. Pour into lightly floured bread pan (spray with some pam first)
4. Bake for 60 minutes or until cooked through
Lemon Chili Chicken
1/3 cup lemon juice
2 tablespoons olive oil
1 tablespoon chili powder
3 cloves garlic, minced
2 tablespoons mustard
1/2 teaspoon salt
1/8 teaspoon white pepper
4 boneless, skinless chicken breasts
Preparation:
Combine all ingredients except chicken in heavy-duty zip-lock food storage bag. Add chicken; close bag and zip to close. Place in bowl or baking dish and refrigerate for 2-6 hours.
When ready to cook, prepare and preheat grill. Cook chicken for 12-17 minutes, turning once and brushing frequently with marinade, until chicken is thoroughly cooked. Discard remaining marinade. Serves 4
Jerk Spiced Talapia
Ingredients
• 1 tsp / 5 ml thyme
• 1 tsp / 5 ml chili powder
• 2 cloves garlic, pressed
• 1 tsp / 5 ml ground ginger
• 1/2 tsp / 2 1/2 ml nutmeg
• 1/2 tsp / 2 1/2 ml cinnamon
• 1 jalapeno pepper, cored, seeded and finely chopped
• 1 tsp / 5 ml freshly ground black pepper
• Pinch of sea salt
• 1 Tbsp / 15 ml lime juice
• 2 Tbsp / 30 ml olive oil
• 1/2 tsp / 2 1/2 ml ground cloves
• 4 tilapia fillets
Preparation
1. Combine herbs and spices in a small bowl and mix well.
2. Coat tilapia fillets with olive oil. Pat both sides with spices.
3. Sauté each fillet until just cooked through, about 3 minutes on each side.
Nutrients Per Serving
Calories: 160
Protein: 20 g
Carbohydrates: 0 g
Dietary Fiber: 1 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 242 mg
Cholesterol: 50 mg
Mexican Stir-Fry
Ingredients:
• 2 tsp olive oil
• 16 oz lean turkey breast, cut into bite-sized pieces
• 1 garlic clove, minced
• 1 cup chopped onion
• 1 can (7 oz) sweet green chilies, drained
• 1 medium red bell pepper, chopped
• 1 tsp minced jalapeño pepper, optional
• 1/2 cup tomato sauce, low-sodium
• 1 tsp chili powder
• 2 tbsp chopped fresh cilantro
• 2 cups cooked brown rice, optional
Instructions:
1. In a large skillet over medium-high heat, heat the olive oil, add the turkey and sauté until cooked through, approximately 7 minutes; remove turkey from the pan and set aside.
2. Return pan to the heat and add garlic, onion, sweet chilies, red bell pepper, jalapeño, tomato sauce and chili powder. Cook until onion softens, approx 5 minutes.
3. Add the cilantro and return the cooked turkey to the pan; simmer 2 to 3 minutes until heated through. Serve immediately over brown rice or leafy greens.
Nutrients per serving (without rice or leafy greens):
Calories: 200, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 67 mg, Sodium: 278 mg, Total Carbohydrates: 11 g, Dietary Fiber: 3 g, Sugars: 1 g, Protein: 28 g, Iron: 3 mg
