Cereal Casserole
- Your favorite cereal
- Skim milk
- Honey
- 1 cup yogurt
Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey.
Protein Pancakes
- 1 cup of Oatmeal
- 11 egg whites
- 1 whole egg
- 1 packet of sugar free Jello any flavor
Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan.
Tuna or Salmon Patties
- 1 can tuna or salmon
- 1 onion
- 1 tablespoon of salt
- 1 teaspoon of pepper
- 1 teaspoon of parsley
- 1 whole egg
- 3 medium potatoes, boiled and mashed
Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides.
Spicy Chicken Ole
- 8 ounces chicken breast cut into chunks
- 1 can diced tomatoes or 2 medium fresh tomatoes diced
- 1 can spicy chili hot beans
- 1 medium onion chopped
Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese.
Lightning Fast Fajitas
- 1 lb. flank steak cut in strips or small pieces
- 1 large green pepper, cut in strips
- 1 red pepper, cut in strips
- 1 medium yellow onion, cut in strips
- 3 cloves pressed garlic
- 1 tsp chili powder
- Lemon juice
- Fresh ground pepper to taste
Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired.
Chicken Cacciatore
- 2 lbs boneless skinless chicken breast
- 1 28 oz can crushed tomato
- 1 chopped onion
- 1 chopped green pepper
- 3 pressed garlic cloves
- ¼ tsp. thyme
- ¾ tsp. salt
- ½ tsp. oregano
- 1 tbsp. parsley
- Dash of pepper
- Cooking spray
Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for 15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. Top on whole wheat pasta or brown rice if desired.
Pan Broiled Fish
- 1 lb. Fish filets
- One 14 oz. Can diced tomatoes w/ basil, garlic & oregano
Arrange fish filets in a single layer in skillet. Cover with tomatoes and liquid. Cover and cook over medium heat for 10-20 minutes, or until the fish easily flakes with a fork. Serve plain or over brown rice.
Broiled Fish Dijon
- 6 fish filets
- 1 ½ lbs small zucchini, cut lengthwise into halves
- ½ cup lemon juice
- 2 tbsp. low-calorie Dijon mustard
- 1 clove garlic, minced or pressed
- 2 tbsp. drained capers
- Paprika to taste
Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic. Arrange fish and zucchini in a single layer in a large pan. Drizzle with lemon juice. Broil on top rack for 5 minutes. Turn fish over, spread with mustard/garlic mixture. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Sprinkle with paprika and capers. Serve. 6 servings
Stuffed Chicken Breasts
- 1 chopped onion
- 1 pkg. frozen spinach, thawed and dried
- 1 egg lightly beaten
- 8 oz. low fat ricotta cheese
- Salt & pepper to taste
- 4 boneless, skinless chicken breasts, slice in half and flattened
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