TONS of BFL Recipes(page 1)

[DarleneGetnFit]

ULTRA-FAST EGG-WHITE OMELET

1 serving

Beat four egg whites and one whole egg with two tablespoons of skim milk. Toss eggs in a skillet lightly coated with a nonfat cooking spray like Pam. Eat with a small toasted whole-wheat bagel or a banana.

POWER-PACKED OATMEAL

1 serving

Follow stovetop instructions for oatmeal (use the long-cook version). While it's cooking, blend together a half cup of skim milk and one scoop of protein powder. When the oatmeal is cooked, add milk and a small handful (one-half ounce) of sunflower seeds.

EASY BANANA AND PEANUT BUTTER SHAKE

1 serving

This one is so simple and delicious, it feels like cheating. Start with a blender and mix up a shake using water and one serving of your favorite meal-replacement powder (vanilla or chocolate) according to directions. Once it's blended, add a banana and a heaping tablespoon of all-natural peanut butter, plus three ice cubes. Blend on high speed for 45 seconds and serve.

ZESTY BURRITO

1 serving

Spread two tablespoons of fat-free refried black beans on a small whole-wheat tortilla. Throw in four scrambled egg whites. Add one tablespoon chopped onion, half a tablespoon of low-fat shredded cheddar cheese, and one tablespoon of low-fat sour cream. Smother with two tablespoons of salsa. Roll and eat.

HEARTY CHEESE-CRUSTED POTATO SLICES & EGGS

1 serving

Cut a portion-sized baking potato into half-inch slices. Microwave two minutes or until tender, then arrange slices on broiling pan or oven-safe plate. Top with one tablespoon low-fat shredded cheddar cheese and place under broiler until cheese is brown and bubbly. Accompany with four scrambled egg whites.

FANTASTIC FRENCH TOAST WITH YOGURT

1 serving

Hey, it's Sunday. Take a few minutes to whip up something special. This French toast is worth lingering over, and the yogurt and milk deliver protein and calcium. Beat together one egg white, one whole egg, one tablespoon of skim milk, a dash of cinnamon, and a few drops of vanilla. Dip two slices of whole-wheat bread into the egg mixture, coating both sides. Spray a hot skillet with nonfat cooking spray, then place coated bread in the skillet. Brown both sides. Serve hot with a generous dollop (one tablespoon) of fat-free vanilla yogurt. Polish off with a nice, cold glass of fat-free milk blended together with a scoop of protein powder.

MOM’S CHICKEN PASTA PARMESAN

2 servings

Brush two portions (a portion is the size of your clenched fist or the palm of your hand) of skinless, boneless chicken breast with two egg whites, and lightly roll in Japanese panko breadcrumbs. (You can find these breadcrumbs at your local grocery store.) Season with black pepper, seasoning salt, and cayenne pepper. Heat one tablespoon of canola oil in a pan, and cook chicken until golden brown (approximately five minutes per side). Top each portion with ¼ cup of your favorite tomato sauce (watch out for high-fat varieties!), and sprinkle with fat-free Parmesan cheese. Place over a portion of whole-wheat pasta. Serve with a salad with oil and vinegar and a tall glass of ice water. Enjoy the wonderful flavors and colors this dish provides.

HOME-STYLE CHILI WITH POTATOES

2 servings

In a pot that has been coated with nonstick spray, brown ½ cup onions, ½ cup celery, ½ cup mushrooms, and 2 portions of extra-lean ground beef or turkey. When the meat is no longer pink, add one cup of tomato sauce (such as Hunt's plain tomato sauce) and two portions of potatoes that have been diced. Then season the chili with chili powder, cayenne pepper, salt, and black pepper to taste. Simmer on medium-low heat for about 15 to 20 minutes, until potatoes are fork tender. Divide into portions (two clenched fistfuls since the chili contains equal amounts of both protein and carbohydrates), and serve with a tall glass of ice water.

SALMON BURGERS

2 servings

In a bowl, mix together two egg whites, one cup of cold cooked brown rice, two tins of drained water-packed salmon, two teaspoons of Dijon mustard, and salt and pepper to taste. Form the mixture into four patties (making sure each patty is one portion size), and coat well with breadcrumbs. Cook the burgers in a frying pan that has been coated with nonstick cooking spray, and gently brown on both sides. Place two burgers on a plate (since each patty has a balance of protein and carbs), squeezing the juice of a lemon over them, and serve with steamed asparagus and a cold glass of brewed iced tea.

SIZZLING RED SNAPPER

2 servings

Season both sides of two portions of snapper with onion powder, garlic powder, cayenne pepper, black pepper, seasoning salt, and Cajun spice to taste. (It's fun to experiment and find other spices you like too.) Bake the fish in a preheated 400° oven for about 12 minutes, until it flakes apart and the juices are clear. Squeeze lemon over the snapper, and serve with a portion of brown rice mixed with a melody of chopped broccoli, celery, and carrots. (The frozen mixed vegetables are just as healthy as fresh and make this meal even easier to prepare.) Enjoy this spicy meal with a glass of lemon water.

BARBECUED PORK TENDERLOIN

2 servings

Grill a pork tenderloin while brushing it with barbecue sauce (make sure not to go overboard on the sauce) until the tenderloin is no longer pink (approximately five minutes per side). Thinly slice a portion of meat and top with a dollop of no-sugar-added applesauce sprinkled with cinnamon. Serve over a half portion of brown rice with a glass of ice water. This is a nice change. It’s both savory and sweet

A-1 CHICKEN

1 serving

Pour A-1 sauce over a baked chicken breast, add a baked potato (throw some A-1 on that too), and serve it with some fresh baby carrots and a tall glass of iced tea. This is a quick, tasty, nutritious lunch.

BEEF WITH FRUIT SALSA

2 servings

Place 1 diced peach, 1 peeled and diced kiwi fruit, 1 medium diced red tomato, ½ a small diced red onion, ¼ cup shredded fresh basil leaves, and the juice and finely grated rind of ½ a lime in a bowl. Toss with salt and pepper to taste and set aside. Then grill two portions of extra-lean top sirloin steak over medium heat until your desired doneness. (Medium rare takes about five or six minutes per side.) Baked "fries": Take 2 portions of a white potato and cut into 1/8-inch slices; toss the slices in a bowl containing 1 egg white and some Cajun seasoning and a pinch of salt; spray a baking sheet with nonstick cooking spray; place fries on baking sheet, and bake the fries in a preheated 425° oven until crispy for about 20 minutes, turning once at about 10 minutes. (When placing fries onto the baking sheet, drain off as much of the egg white as possible.) Season the fries with more Cajun seasoning after baking if you like yours really spicy. Place each portion of grilled sirloin on a plate and top each with half of the fruit salsa. Place a portion of the fries on the side, and enjoy this terrific meal with a glass of ice water.

POWER-BOOST TUNA

1 serving

Drain a can of water-packed tuna. Place tuna in a bowl, and mix in one tablespoon of fat-free mayonnaise, one teaspoon of dill pickle relish, and juice from a lemon slice. Pile a portion of tuna on top of lettuce, and serve with a portion of fruit and a large glass of ice water for a complete meal. (A portion is the size of the palm of your hand or your clenched fist.)

GRILLED CHICKEN SOUP

1 serving

In a small sauce pan, mix one can of chicken broth; a sliced, grilled chicken breast; a portion of cooked barley; and a handful of your favorite mixed vegetables. (The frozen ones are not only convenient, they're just as nutritious as fresh vegetables.) Simmer over medium heat for about ten minutes. Then serve with a large glass of ice water or iced tea.

SUPER SWORDFISH

1 serving

Slice an assortment of lettuce, peppers, mushrooms, and broccoli. Top with cold, sliced, baked swordfish, and pour a tablespoon of olive oil and a tablespoon of vinegar over the top. Finish off with a splash of lemon juice, and serve with an orange.

TURKEY FAJITA

1 serving

Spray a pan with nonstick cooking spray and brown ground turkey until no longer pink. Roll one portion of turkey into a small whole-wheat tortilla. Add sliced tomato and salsa, and top with low-fat cheese. Serve with a large glass of ice water, and enjoy!

BUFFALO BURGER

1 serving

Spray a pan with nonstick cooking spray. Cook a buffalo burger over medium heat until done (about four minutes). Skip the bun, and serve with a sweet potato, steamed cauliflower, and a large glass of iced tea.