TONS of BFL recipes (page 2)

[DarleneGetnFit]

DESSERTS
BREAD PUDDING

4 servings

Preheat oven to 350°. Mix ½ cup egg substitute (I use Egg Beaters), 1 cup skim milk, 2 Tbsp brown sugar, and ½ tsp vanilla. Spray a muffin tin with nonstick cooking spray. Soak one piece of sourdough bread in milk. Then use a glass or cookie cutter to cut round pieces of bread. Place bread in bottom of muffin tin (four or eight—depending on the size of the muffin tin). Pour egg mixture over bread. Sprinkle with cinnamon. Bake for 25 minutes. Remove from oven and chill for at least one hour. Then savor this delicious dessert.

RASPBERRY-PEACH COBBLER

6 servings

Preheat oven to 375°. Mix 1/3 cup skim milk, 1/3 cup half-and-half, 1 egg, 2 Tbsp flour, 1/2 tsp vanilla extract, and 1 scoop protein powder in a medium bowl until there are no lumps. Set aside. Open a can of peaches (no syrup) and drain thoroughly. Heat 5 Tbsp Just Fruit raspberry preserves in microwave for 30 seconds or until liquid. Spread raspberry preserves in bottom of a nine-inch greased pan. Put one layer of peaches on top of the preserves. Pour egg and milk mixture over peaches. Cook for 35 minutes or until bubbly and golden brown. Chill for one hour, and then sprinkle the top with Equal (optional).

PINEAPPLE CHEESECAKE

12 servings

Combine one cup finely ground low-fat vanilla wafers and two tablespoons melted margarine in a bowl. Mix well. Press a layer onto the bottom of a medium pie pan. Combine four scoops vanilla protein powder, three ounces of lemon-flavored gelatin, and one cup boiling water in a saucepan. Stir until gelatin has completely dissolved and cooled slightly. Combine 2 ½ cups low-fat or nonfat cottage cheese and one tablespoon granulated sugar in a blender or food processor. With motor running, add gelatin mixture in a thin, steady stream, and process until well blended. Pour into prepared crust and chill thoroughly. Heat 8 ½ oz crushed pineapple in juice in a small saucepan, over a medium flame. Combine one tablespoon water and two teaspoons cornstarch to make a paste. Stir cornstarch mixture into pineapple. Heat and stir until mixture comes just to a boil and thickens. Remove from heat and cool completely. Spread on top of cheesecake. Chill thoroughly. Serve slightly chilled. .

CAFE MOCHA

1 serving

Combine one scoop of chocolate protein powder, one tablespoon sugar (optional), and two ounces of milk in a large coffee cup. Brew one serving of espresso. Froth milk mixture with steamer until sugar and protein powder have been completely incorporated. Add espresso. Serve hot.

SWEET COTTAGE CHEESE PANCAKES

3 servings

· 1 cup low-fat cottage cheese

· 3 Tbl apple juice concentrate

· 1/4 skim milk

· 1 Tbl oil

· 3/4 cup whole wheat flour

· 1/4 cup wheat germ

Place all ingredients in a blender or food processor and blend thoroughly. Let the batter stand 5 minutes. Heat a non-stick skillet or griddle coated with cooking spray over medium to high heat. Drop large spoonfuls of the batter on the hot surface and cook until the bottom side is brown; then flip over. Serve with fresh strawberries or applesauce.

STRAWBERRY CREAM

2 servings

Blend 2 portions of low-fat or nonfat cottage cheese with 1/4 cup of skim milk, 2/3 cup frozen strawberries, and your favorite sweetener to taste.

CHICKEN ENCHILADAS

8 servings

· 1/2 small onion 8 oz package of fat-free cream cheese softened

· 3/4 tsp cumin

· 8 portions of cooked chicken chopped

· 8 medium-sized fat-free whole-wheat tortillas

· 1 10 oz can reduced-fat cream of chicken soup

· 8 oz carton fat-free sour cream

· 1 cup skim milk

· 1-2 tbsp chopped jalapenos

· 1/2 cup shredded fat-free sharp cheddar cheese

· 1/2 package chopped frozen spinach, thawed and squeezed out dry

Mix chicken, spinach, cumin, onion, and cream cheese together. Place some in each tortilla, and roll up. Place filled tortillas in a 9" by 13" pan. Combine soup, sour cream, milk, and peppers, and pour over tortillas. Cover and bake at 350 degrees for 40 minutes. Then sprinkle with cheddar cheese, and bake uncovered for 4 to 5 minutes.

SALSA BREAKFAST SANDWICH

1 serving

Scramble 4 egg whites. Add a dash of salt and pepper to taste and 1 tablespoon of salsa. Dice some green bell pepper and onions. It doesn't take much to add some extra flavor. Nuke the pepper and onion for about 1 minute to soften. Then add them to the scrambled egg whites. Pile a portion of the egg mixture on to 2 toasted pieces of 100% whole-wheat bread. I also add a slice of fat-free cheddar cheese. This is delicious, juicy, and zesty.

SOUTHWESTERN SCRAMBLED EGGS

2 servings

Spray a nonstick pan with butter-flavored Pam, and place over medium-high heat. Add an ounce of sliced mushrooms and an ounce of chopped spinach and an ounce of diced tomatoes. Cook for two minutes. Then add 1 carton of Egg Beaters or 4 egg whites and one whole egg. Scramble until the eggs are cooked through. Then add a spoonful of low-fat cream cheese or sour cream and heat, while stirring, until warm. Put on a plate, cover with salsa, and enjoy. (This one's also good as an omelet.)

HASHBROWNS

1 serving

Take a cooled portion-sized baked potato. (I make mine ahead of time.) Grate with a cheese grater--including the skin. Season with salt & pepper or your favorite seasonings. Spray cookie sheet with cooking spray. Place grated potato on cookie sheet. Place under broiler and cook until brown. Turn & brown other side. Then serve with scrambled egg whites or another protein.

POWER MUFFINS

3 servings

Ingredients:

· 6 egg whites

· 2 cups of oatmeal

· 1/4 cup shredded carrots

· 1/4 cup diced tart green apples

· 1 teaspoon of vanilla

· 1/2 teaspoon ground cinnamon

· 3 packets of Equal

· Nonstick cooking spray

Preheat oven to 350 degrees. Combine all ingredients until well blended. Drop by 1/4 cups onto a non-stick baking sheet. Bake for 10 minutes or until lightly brown.

TURKEY SAUSAGE

1 serving

INGREDIENTS:

· 4 oz ground turkey

· one egg white

· half teaspoon ground sage

· fresh ground pepper

· dash of soy sauce

· 1 Tbsp water

Mix all ingredients in a bowl. Form into hamburger patty. In an nonstick skillet add some Pam. Fry patty, browning on both sides. When nearly cooked, add a tablespoon of water, cover, and cook a minute or two more on low heat to cook through. Tastes like breakfast sausage but without all the fat! Enjoy with your favorite carb (1 portion) for a complete meal.

COTTAGE OMELET

1 serving

Put a half portion of egg beaters in small nonstick frying pan sprayed with oil. Cook eggs till you can flip, than add a half portion of low-fat cottage cheese and two or three slices of fresh tomato to omelet. Fold over, and cook till cottage cheese is warm. Add one teaspoon of salsa, salt and pepper to taste, and serve with a portion of whole-wheat toast and, of course, a tall glass of cold water.

FLUFFY EGGS

1 serving

Beat 6 egg whites with 2 Tbsp low- or nonfat cottage cheese. Pour into nonstick pan, sprayed with nonfat cooking spray. Cook on low heat until eggs are cooked through.

OCEAN EGGS

1 serving

Beat 4 egg whites + 1 whole egg. Pour into nonstick pan. Add 6 oz Albacore tuna (spring water--drained). Cook on low heat until done. Serve with two pieces of whole-wheat toast. Serve with two pieces of whole-wheat toast or with a portion-sized bowl of oatmeal.

[DarleneGetnFit]

More

POWER SMOOTHIE

1 serving

· 1 cup no-fat cottage cheese

· 3/4 cup plain no-fat yogurt

· handful frozen berries

· 1 tsp Crystal Light mix (Berry Blend)

· Handful of ice

Mix first three ingredients together. Cover mixture with Crystal Light powder. Add ice and blend until smooth. Enjoy.

MUSHROOM CHEESE EGG CASSEROLE

8 servings

Ingredients:

· 3 cups fat-free cheddar cheese, shredded

· 3 cups fat-free mozzarella cheese, shredded

· 1/2 cup sliced mushrooms

· 1/3 cup sliced green onions

· 1/2 cup chopped red and green peppers combined

· 1/2 cup flour

· 1 3/4 cups fat-free milk

· 2 cups fat-free egg substitute, beaten

· salt and pepper to taste

Directions:

Preheat oven to 350 degrees. Lightly spray 9x13 baking pan with nonfat cooking spray. In large bowl, mix cheddar and mozzarella cheese. Sprinkle half of the cheese mixture on bottom of prepared dish. Lightly spray nonstick skillet with nonfat cooking spray, heat over med-high heat. Add mushrooms, green onion, and red and green peppers; cook until veggies are tender and soft, about 5 to 8 minutes. Spread veggies over cheese in prepared dish, top with remaining cheese. In large bowl, combine flour, milk, egg substitute, and salt and pepper. Pour over top of cheese in baking dish. Bake in preheated oven 35 to 40 minutes, until mixture is set and lightly browned. Let stand at room temperature 10 to 15 minutes before serving. Serve with toast and large glasses of water.

GUILT FREE EGGS AND CINNAMON TOAST

1 serving

Mix together three egg whites and one whole egg in a medium-sized mixing bowl. Dice some of your favorite vegetables. I like green peppers, onions, and black olives. After dicing vegetables, add them to your eggs. Cut into small squares two slices of low-fat turkey breast cold cuts and add them to the mix. Coat a medium-sized skillet with nonfat spray, and scramble the mixture until eggs are done. At that point, add some fat-free or low-fat cheddar, and mix until melted. Throw one piece of whole-wheat bread into the toaster. When bread is toasted, spread with a very thin layer of nonfat margarine spread. Next, sprinkle one half packet of Equal over the toast. Add ground cinnamon to taste and ENJOY!!

MIGAS

2 servings

· 6 egg whites

· 1/2 portion lean beef or chicken

· 4 corn tortillas cut into cubes (2-3gm fat)

· 2 Tbs of salsa

Grill tortillas with nonfat butter-flavor Pam. Add cooked meat. Scramble eggs with tortilla and meat. Add salsa and serve. May substitute potatoes for tortillas. This is a great Mexican breakfast, and it reheats well.

BREAKFAST BURRITO

1 serving

Coat a small skillet with nonfat cooking spray and place over medium-low heat. Add a pinch of chopped onion, a pinch of chopped bell pepper (red, green, whatever), and a pinch of mushrooms ( I use jarred ). Sauté for two minutes. Add minced garlic (this is optional, of course--I'm a garlic freak), and then immediately add 2 egg whites or one-half cup egg substitute. Cook eggs thoroughly to get out excess water left from vegetables. Warm one whole-wheat tortilla for 15 seconds in the microwave. Take a pinch of shredded fat-free cheddar cheese, a dollop of low-fat cottage cheese, 1 tablespoon of medium salsa, and egg mixture and pile high on tortilla. Carefully roll or fold up and enjoy with a BIG glass of water. A nice, spicy start to the day!

EGGS & RICE

1 serving

Beat 6 egg whites + 1 whole egg. Pour into nonstick pan. Add a portion of precooked brown rice. Mix. Cook over low heat. Serve.

CHEESE BLINTZES

1 serving

· 1/2 portion of egg whites

· 1/2 portion of cottage cheese

· 1 portion of fresh or frozen strawberries

· 1 1/2 tsp of fat-free sour cream

Cook eggs omelet style in a pan lightly coated with nonstick spray. When cooked, add the cottage cheese and the strawberries and wrap eggs over. Place fat-free sour cream on top and serve.

VEGGIE SCRAMBLE

1 serving

Spray nonstick skillet with butter flavored Pam or other nonfat spray. Sauté sliced mushrooms and diced green peppers. Add enough cooking wine to cover bottom of pan, and let cook until wine is almost gone. Add one carton (equivalent to two eggs) of Egg Beaters. Scramble eggs until completely done.

CINNAMON FRENCH TOAST

2 servings

Mix 3 egg whites with 1 whole egg and add a splash of skim milk. Spray pan with Pam. Take 4 slices of whole-wheat bread and dip into egg mixture (two slices each, one at a time), and place in pan. Lightly brown on each side, be sure egg is cooked thoroughly. Sprinkle with cinnamon and serve with a portion of LEAN ham.(We usually use a half portion of ham for protein because of the egg on the French Toast. This is great for couples wanting a little something different for a morning meal.

OATMEAL

1 serving

· 1/4 cup old-fashioned Quaker Oatmeal

· 3/4 cup water

· 1/2 fresh apple, diced

· 1 package Equal

· 1 tsp cinnamon

· 1 scoop EAS Precision Protein

· 1/4 cup skim milk

Place oatmeal, apple, and water in microwave-safe bowl. Microwave for 1 1/2 minutes. Add cinnamon, Equal, and protein powder, and stir. Top with milk or more water until desired consistency is achieved.

BANNA/VANILLA FRENCH TOAST

1 serving

· 4 egg whites

· 2 slices whole-wheat, no-sugar-added bread

· 1/2 teaspoon vanilla extract

· 1/2 Banana extract

· 1/2 cup fat-free milk

Mix all ingredients but bread into a wide bowl. Dip bread into mix, and put into skillet with a little canola oil. Place skillet over medium heat. Brown on both sides. Serve with just a touch of your favorite sugar-free syrup and a large glass of water.

SPICY BREAKFAST BOWL

1 serving

Ingredients:

· one potato, sliced

· 1/4 cup chopped or sliced onion

· 2 egg whites

· 1 egg

· cayenne pepper

· black pepper

· dash of salt

· dill weed

Spray a pan with nonfat cooking spray. Brown potato and onions until the potato is tender. While browning, add cayenne pepper, black pepper, and salt to taste. Set aside in a big bowl. Scramble the egg whites and egg and add a couple pinches of dill weed. When the eggs are done, mix them in with the potato and onion. Alternate tastes: I like to add a spoonful of ketchup to the final mix. For a Spanish flavor, add a spoonful of salsa and a spoonful of nonfat sour cream. Alternate cooking method: If you have one of those handy grilling machines (like the George Forman one) , you can put the potatoes, onions, and spices in there for about 12 minutes and cook the eggs a minute or two before the potatoes are done.

THICK BANANA SMOOTHIE

1 serving

This is a variation on the "strawberry cream" recipe.

· One banana

· One portion of cottage cheese (1 to 1 1/2 cups)

· 1 tablespoon of artificial sweetener

· 1/2 cup low-fat soy milk (or skim if you don't like soy)

· 1/2 teaspoon of your favorite coffee (dissolved in a Tbsp of warm milk) optional

Place all of the ingredients in a blender, and mix thoroughly. Pour into a large glass and enjoy. Add extra milk if a thinner consistency is desired.

MUESLIE

1 serving

· 1/2 portion of nonfat plain yogurt

· 1/2 portion of cottage cheese

· 1/2 scoop of protein powder (I normally use something fruity,

· like banana or strawberry)

· 1/3 cup dry oatmeal

· 1/3 cup bran cereal

· 1/2 chopped banana

Just throw all the ingredients together in a large bowl and mix. (I sometimes also add flaxseed oil.) Another variation is to omit the protein powder and use flavored yogurt. Increase the amount of cottage cheese to a full portion if you use this variation.

[DarleneGetnFit]

EGG SALAD

1 serving

· 4 boiled egg whites & 1 yolk (chopped)

· 1 Tbsp fat-free mayo or fat-free Miracle Whip

· 1 Tbsp pickle relish (any kind)

· 1 Tbsp mustard

Blend all together and serve with good whole-wheat bread, bagel, or wrap in a whole-wheat tortilla for a fast meal anytime.

HEALTHY QUICHE

2 servings

1 whole-wheat crust 1/2 cup of light cream 1/4 cup of onion 6 to 8 egg whites 1 cup of chopped turkey ham or turkey bacon 3/4 cup of fresh or frozen spinach salt and pepper to taste with a dash of cayenne pepper. Mix eggs and added all ingredients. Bake at 350 degrees for 45 minutes to one hour.

POLENTA PROTEIN PANCAKES

1 serving

· 1/2 cup polenta (corn grits)

· 4 egg whites

· 1 tsp maple syrup

Mix first two ingredients in blender. Bring three cups of water to a boil. Add blended ingredients to water and reduce heat. Stir almost constantly until mixture thickens. Pour onto a plate, and let it sit for ten minutes. Top with 1 tsp maple syrup. (Can be made the night before a reheated in the oven or microwave.)

HAM, EGG, AND CHEESE BREAKFAST SANDWICH

1 serving

· English muffin

· 2 scrambled egg whites

· low-fat shredded cheese

· lean ham

Chop lean ham into small pieces or thin slice. Heat ham in pan with eggs. Toast the English muffin. Place scrambled egg whites and ham on toasted muffin. Sprinkle the cheese over the eggs and ham. Serve with two tall glasses of ice water. Enjoy!

MEXICAN OMELET

2 servings

This is a delicious, easy omelet that my husband makes for us several times a week. In a medium bowl, whisk together 4 eggs and 1 egg white, salt and pepper to taste, 1/4 teaspoon of chili powder, and 1/8 teaspoon of cumin. Pour the mixture into a nonstick omelet pan coated with cooking spray. Stir gently until the omelet sets, then add 2 tablespoons of salsa and 2 slices of fat-free cheddar cheese. Fold in half, and continue cooking until the cheese melts a bit and the eggs are cooked. Cut into two portions, and serve with whole -wheat toast and a large glass of water.

LEMON JALAPENO CHICKEN

4 servings

· 4 boneless skinless chicken breasts (better thawed but ok frozen)

· 4 tablespoons of lemon juice

· 4 tablespoons of Jalapeno juice

· 1 teaspoon of Tony Chachere's Cajun Seasoning.

Place chicken breasts in baking pan on a piece of foil big enough to close over chicken. Pour lemon juice and Jalapeno juice on chicken. Sprinkle Jalapeno's and Tony's over chicken. Close foil over chicken breasts and cook at 350-400 degrees until done. Amount of ingredients may vary due to chicken breast size. Also you may prefer it a little spicy. I do. Good served with long grain brown rice, steamed broccoli and a glass of ice cold water or cranberry juice. usually package up a few days worth of lunches for work and just nuke them.

OATMEAL/PEANUT

1 serving

One serving of oatmeal and one teaspoon of no sugar peanut butter add hot water and stir. serves one

PINIC ROLL-UP

1 serving

· 1 portion egg whites, beaten

· 1/2 portion low-fat yogurt

· 1/2 portion strawberries

Pour egg whites in skillet, lightly sprayed with Pam. Cook egg whites to form a crepe. Mix yogurt and fruit together. When crepe is done, place on plate and fill with fruit and yogurt mixture, roll up, and enjoy!

PROTEIN WAFFLES OR PANCAKES

1 serving

· 3 egg whites

· 1/4 cup oatmeal

· 2 tablespoons of whole wheat pancake mix

· 2 tablespoons vanilla protein powder

· dash cinnamon

Mix ingredients together and put into waffle pan or skillet for pancakes. After cooking top with low fat butter and lite syrup.

QUICK AND EASY BAGEL

1 serving

· 1 small whole-wheat bagel

· portion of low-fat or no-fat cottage cheese

Toast the whole-wheat bagel. Spread cottage cheese on top of the bagel. Add a sprinkle of dill weed or cinnamon. Makes a quick and easy breakfast on the run, and it tastes delicious too!

PEANUT BUTTER MUFFINS

· 3 servings

· 6 egg whites

· 2 cups oatmeal

· heaping tbsp. peanut butter

· tsp of vanilla

Preheat oven at 350 degrees. Combine ingredients in a bowl and stir until all mixed together. Drop a couple spoonfuls of mix into a muffin pan. Bake for about 10-15 minutes. Enjoy!

PRECISION PROTEIN CEREAL

1 serving

Take a scoop of Precision Protein. Mix with one-half cup of a whole-grain cereal such as Shredded Wheat, Cheerios, or Wheatie

MUSHROOM AND ONION OMELETTE

2 servings

· 1 medium onion

· 1 cup sliced mushrooms

· 1 tablespoon balsamic vinegar

· 6 egg whites

· 2 tablespoons nonfat milk

· 1/4 teaspoon salt

· 1/8 teaspoon black pepper

· 1 tablespoon chopped fresh parsley (optional)

Spray a non-stick skillet with cooking spray and heat over medium heat. Add the onion and cook until the onion is tender and golden brown, about 4 minutes. Add the mushrooms and vinegar and cook until the mushrooms are tender, about 3 minutes. Transfer the onion mixture to a small bowl. In a large bowl, combine the egg whites, milk, salt and pepper. Using an electric mixer or by hand, beat until stiff peaks form. Wipe out the skillet and coat with cooking spray. Place over medium heat; add the egg-white mixture and gently flatten with the back of a spoon. Spread the onion mixture over half of the eggs. Cover, reduce the heat to medium-low and cook until eggs are cooked through and the center of the omelet is set, 4-5 minutes. Using a spatula, loosen the omelet, fold in half, cover and cook for 1 more minute.

To serve, slide the omelet onto a plate and garnish with the parsley.

[DarleneGetnFit]

MEXICAN EGG-WHITE OMELET

1 serving

Mix 1 whole egg and 4 egg whites. Add a pinch of pepper, cumin, and garlic powder. Set aside. Brown 1/4 ground extra lean turkey meat in nonstick skillet. Drain fat. Sprinkle browned meat with 1/2 teaspoon cumin powder, 1/2 teaspoon of garlic powder, 1/2 teaspoon of salsa, and 1/4 cup of minced yellow onions. Mix well. Set aside. Pour egg batter in nonstick skillet, lightly coated with nonfat cooking spray oil. Cook eggs on both sides, fold, and flip until done. Top your omelet with ground turkey mixture. Cook for about a minute. Top finished omelet with 1/2 diced cherry tomato (optional). Serve with a slice of whole-wheat toast.

GRILLED SALMON WITH CUCUMBER DILL DRESSING

4 servings

I love this as a simple dinner. I often make extra dressing to use on turkey sandwiches made with sprouts and pita bread.

· 4 salmon steaks

· 1/2 cup fat-free plain yogurt

· 1/2 cup fat-free sour cream

· 2 tsps dill (I like to buy extra to season the salmon)

· 2 fresh garlic cloves, minced

· 2 Tbs lite seasoned rice vinegar

· 2 cucumbers, peeled and diced

· 1 head romaine lettuce

Season salmon with dill and cook on the grill, about five minutes on each side, or to your liking. While the salmon is grilling, make the dressing by combining the ingredients listed above. (If you can’t find seasoned rice vinegar, you can make your own by adding 1 to 2 tsps of sugar to "regular" rice vinegar.) Wash and tear the romaine lettuce and arrange on four plates. Top each bed of lettuce with salmon steak and 1/4 cup dressing. Serve with your favorite green vegetable and a portion of red potatoes; you also get a small portion of carbs in the dressing. Grilled Salmon with Cucumber Dill Dressing

Cheese Enchiladas

Makes 8 to 10 enchiladas

· 6-oz block firm low-fat tofu (if you don't like tofu, substitute 6 oz fat-free ricotta cheese)

· 1/2 package low-sodium taco seasoning

· 1 cup low-fat cottage cheese

· 11/2 cups cheddar cheese

· cooking spray

· 6-oz can tomato paste

· 1 package enchilada sauce mix

· water

· 8 to 10 white corn tortillas

In a blender, mix together the low-fat tofu (or fat-free ricotta), taco seasoning, and cottage cheese. Pulse for a few seconds, then scrape the sides with a spatula and stir. Repeat this process until smooth. Fold in 3/4 cup of the cheddar cheese. Put to the side. Spray a casserole dish with cooking spray. In a separate bowl, combine enchilada sauce mix with the amount of water recommended on the package. Spread about 1/2 cup of the sauce over the bottom of the casserole dish. Warm tortillas one at a time in microwave, then fill each tortilla with three spoonfuls of cheese mixture. Roll and place in a deep baking pan. Spoon remaining sauce over each enchilada and sprinkle with remaining 3/4 cup cheddar cheese. Bake at 350˚ for 20 minutes or till heated through. This recipe makes 8 to 10 enchiladas; in my family, each serving is 1 to 2 enchiladas.

Hearty Oatmeal

1 serving

· 1 portion oatmeal

· 1/8 tsp cinnamon

· 1 Tbs finely chopped almonds

· 1 portion low-fat cottage cheese

· 1/2 tsp sugar or sweetener

While the oatmeal is cooking, stir in cinnamon, almonds, and sweetener. When the oatmeal just starts to thicken, add cottage cheese, and reduce heat. Stir one more minute or until all the ingredients blend together. Place in a bowl and enjoy.

Strawberries with Almond Cottage Cheese

1 serving

This snack always satisfies my sweet tooth. If you’re serving it to company, garnish with thinly sliced almonds.

· 1 portion fresh strawberries (or other fresh berries)

· 1 portion low-fat cottage cheese

· 1/8 to 1/2 tsp almond extract (to taste)

· 1 packet sweetener or 2 tsp sugar

Combine everything but berries in blender and purée. I find if you use more extract, you can use even less sugar. Transfer to a pretty bowl, next to a bowl filled with fresh berries.

Southwest Chicken Salad with Chili and Lime Dressing

4 servings

File this one under "looks and tastes great." It’s yummy enough for guests.

· 4 chicken breasts

· 3 heads romaine lettuce, torn

· 4 or 5 large chopped tomatoes

· diced onion (optional)

· 2 cups cooked brown rice

· 2 cups Caribbean-style black beans

· 1/2 cup salsa, 4 avocado slices

· Mexican oregano, chili powder

· cumin, a few cilantro sprigs

· Dressing

· 2 Tbs lite seasoned rice vinegar

· 2 Tbs flax seed oil

· 2 Tbs safflower oil

· 4 fresh-squeezed limes (with some pulp)

· 1/2 cup finely chopped cilantro

· 1 Tbs finely chopped green chilies

· 21/2 to 3 packets Equal or 11/2 Tbs sugar

· 1 tsp salt

· 1 finely minced green onion

Season chicken with oregano, chili powder, and cumin, and cook on the grill. Toss romaine, tomatoes, and onion, and arrange on four plates. Add salsa to rice and warm in the microwave. Next, warm beans in microwave. Top each salad with half portion of rice and half portion of beans. Slice chicken into thin strips and place on top of salad. If desired, garnish with cilantro sprigs and avocado slices. Drizzle dressing over the top right before you’re ready to serve.

Rosemary Chicken with Mushroom Gravy

4 servings

Don't let the word "gravy" scare you—it's guiltless! This is fast, easy, and wonderful!

· 4 chicken breasts

· 1/2 tsp crushed rosemary

· a couple of sprigs of fresh rosemary

· 1/2 tsp thyme

· 1 can mushrooms (reserve the juice)

· 1/3 cup low-fat cottage cheese

· 1 Tbs cornstarch

· water

Spray frying pan with cooking spray, and brown chicken breasts on each side. Sprinkle in herbs. Add 1 cup of water, a little at a time. This keeps chicken from sticking while cooking. Then add mushrooms to pan. Purée cottage cheese and juice from mushrooms in blender. Add mixture to pan and heat through. Dissolve cornstarch in 1/2 cup water. Add just enough to thicken the liquid in this dish. Top each breast with mushroom gravy and garnish with fresh rosemary. Serve over whole-wheat pasta or brown rice with your favorite green vegetable. Or, serve the chicken without the gravy and instead spoon the gravy over a baked potato.

[DarleneGetnFit]

Mandarin Chicken Salad

2 servings

· 2 chicken breasts

· 1 head romaine lettuce

· 11-oz can mandarin oranges, drained

· 3 Tbs mandarin juice

· 1 Tbs sesame oil

· 2 Tbs lite seasoned rice vinegar

· 1 Tbs sesame seeds

Grill 2 chicken breasts and cut into strips. Tear romaine lettuce and place in a large bowl. Add chicken and drained mandarin oranges. In another bowl, combine sesame oil, rice vinegar, juice from mandarin oranges, and sesame seeds. Drizzle over the lettuce, chicken, and orange slices. Toss and enjoy.

CHOCOLATE/BANANA FROZEN YOGURT

1 serving

Mix a cup of crushed ice with half a cup of chilled water, a frozen banana, and one package of Myoplex Lite Chocolate Fudge flavor. (I've never used the regular Myoplex but I assume it would work just as well.) Mix all the ingredients in a blender on high for 30 to 45 seconds and then pour and spoon (it should be pretty thick) it into a bowl. This one really scratches the ol' frozen dessert itch!

FRUIT WHIP

1 serving

Whip together 3/4 cup of your favorite low-fat yogurt with a serving of your favorite vanilla protein powder. Stir half a sliced banana into the mixture. Then add 1/4 a cup of sliced strawberries. You can use any combination of your favorite fruits--this is just my preferred combination. This dessert is not only healthy, but it also serves the needs of your sweet tooth... yummy!

APPLE PIE MYOPLEX SHAKE

1 serving

· 1 package of vanilla Myoplex (or Myoplex Lite)

· 1 peeled apple

· 1/2 tsp vanilla

· 1/2 tsp nutmeg

· 1/2 tsp cinnamon

· 2 cups fat-free milk

· 5 ice cubes

Microwave the peeled apple for two minutes. Add the milk, Myoplex, cinnamon, nutmeg, and vanilla to a blender, and blend at low speed. Add the baked apple and ice cubes and blend 45 seconds at high speed. Enjoy!

CHOCOLATE-BANNANA POWER PUDDING

1 serving

Take one serving of chocolate Myoplex, 14 oz of skim milk, one scoop of chocolate protein powder, three tablespoons of fat-free banana instant pudding, and two ice cubes. Mix ingredients in a blender until smooth and pudding-like.

PEACH SMOOTHIE

1 serving

Blend together one packet of Myoplex Lite Vanilla Cream with 11 oz of water, a small handful of frozen peaches, and 3 ice cubes. Pour into a tall glass and enjoy!

CHOCOLATE COVERED CHERRY SHAKE

1 serving

· Chocolate Deluxe Myoplex

· Frozen Cherries

If you like chocolate covered cherries, you love this! Mix shake with ice and water, add about 10 frozen cherries, and blend until smooth. MMMMM... scrumptious!

VANILLA-BANANA SMOOTHIE

1 serving

Mix one portion of vanilla protein powder with 8 to 12 oz of water or milk, one tablespoon of honey, one tablespoon of vanilla, one banana, and four ice cubes in a blender.

CHOCLATE POWER CAKE

6 servings

· 1 packet of fat-free chocolate pudding mix

· 2 1/2 cups of fat-free milk

· 3 scoops of protein powder

· 1 Tbsp baking powder

· fat-free cooking spray (Pam)

Mix pudding mix and 2 cups of fat-free milk in a large bowl with a metal whisk for about 2 minutes. Add 1 scoop of protein powder and beat until well incorporated. Repeat this for 2 more scoops. Add one tablespoon of baking powder, followed by 1/2 cup of milk. Mix well. Pour into a cake pan lightly coated with fat-free cooking spray. Bake for 50 minutes. When finished baking, let set for 10 minutes... then enjoy!

STRAWBERRY KIWI PUDDING

2 servings

Mix 1 package vanilla and 1 package strawberry Myoplex shake mix. Add about 6 oz of water. Then mix with a beater. Add more water until mixture is the consistency desired. Add 2 teaspoons of vanilla flavoring. Beat until smooth. Cut 2 kiwi fruits into bite-sized pieces, and fold into pudding mix. Refrigerate until ready to eat.

BANANA SPLIT SHAKE

2 servings

· 1 1/2 scoops chocolate protein powder

· 3/4 cup water

· 1/2 cup skim milk

· 3 ice cubes

· 1 banana

· 1 portion of fresh or frozen strawberries

· 1 Tbsp of cottage cheese.

Put all ingredients into a blender and blend until smooth Pour into 2 glasses, and garnish with a fresh strawberry.

[DarleneGetnFit]

BROWNIE

1 serving

I followed the recipe for the chocolate with wafers that was in the March 2000 issue of Muscle Media. (Place a scoop of chocolate protein powder and one tablespoon of chocolate sugar-free, fat-free pudding in a stainless steel mixing bowl. Set over, not in, a pan of boiling water. Stir in hot water, drop by drop, to make a thick paste. Heat and stir, scraping the bottom, until mixture becomes smooth. Remove from heat. Spoon into a dessert cup.) After I poured it into the dish, it began to cool and harden. I decided to put it in the microwave to heat it up so I could dip my wafers in the chocolate. I microwaved it for one minute on high, and when I took it out of the microwave, I was surprised because it had risen and actually baked into a brownie! It was awesome! No fat, no sugar, all protein. I top it with fresh strawberries and/or fat-free vanilla frozen yogurt. PLEASE try this. It is great! It is really good with no-fat frozen yogurt (just a little). I have experimented with adding a little more water, and it is so moist. ENJOY!

FROZEN COTTAGE CHEESE CUSTURD

2 servings

In a blender or food processor, puree 2 portions of non-fat cottage cheese. (The smoother the cottage cheese is blended, the better) Add 2 portions of non-fat yogurt in your favorite flavor and blend well. (Try the dessert flavored varieties--e.g., Cherry Cheesecake, Banana Cream, and Key Lime Pie). Fold into 2 dessert cups and freeze overnight.

APPLE PIE A LA MYOPLEX

1 serving

· 1/2 apple (skinned and cored)

· 1/2 banana

· 1/2 tsp cinnamon

· 1 Vanilla Myoplex

Blend with 15 oz of water and 3 ice cubes. Tastes like apple pie.

TANGY COLADA

1 serving

Take one package of vanilla Myoplex, empty it into a blender, and add 4 rings fresh pineapple in juice. Add 1/8 tsp of coconut extract and a ton of crushed ice. Add desired amount of water for preferred consistency, and blend for one minute. Enjoy those tropical breezes.

LEMON-BLUEBERRY CREME

1 serving

Mix one serving of vanilla Myoplex according to directions. Then, add 2 1/2 tablespoons frozen lemon juice, 1/4 cup of frozen blueberries, and three ice cubes. Blend at high speed for 45 seconds and serve.

MOCK CHOCOLATE CHIP-MINT ICE CREAM

1 serving

This is a totally simple recipe and is nothing fancy. However, I find that it is a nice change to drinking my usual Myoplex. Mix one chocolate Myoplex Lite, some all-bran flakes, and some peppermint extract. Mix it all up in a blender with some water and freeze. It actually tastes like chocolate chip-mint ice cream and has no extra sugar. It really is good and SO easy !

CHOCOLATE BANANA MYOPLEX SHAKE

1 serving

Put one packet of vanilla Myoplex shake, water to desired consistency, one packet of fat-free hot chocolate mix, 1/2 banana, and 3 or 4 ice cubes in blender. Mix for 45 seconds. Tastes GREAT!

ALMOST ICECREAM

2 servings

Mix two portions of low-fat cottage cheese, two portions of frozen fruit, and some Equal sweetener (to taste) in your blender, and blend until creamy. If you use non-frozen fruit, you will have to freeze before eating. Try banana-strawberry, chocolate wafer-banana, strawberry-peach, or whatever flavor you'd like.

QUICK PROTEIN FIX

1 serving

One serving of organic cottage cheese (tastes better) and one pre-made single serving of sugar-free Jell-o (comes in packs of six). Mix and eat. I hated cottage cheese, but adding the Jell-o really enhances the flavor. This is great for a quick meal.

CHOCOLATE POWER PUDDING POP

4 servings

Mix one serving of vanilla Myoplex with 14 ounces of water. Add three tablespoons of chocolate sugar-free, fat-free instant pudding & 4 ice cubes. Blend on high for 40 seconds. Spoon pudding into popsicle containers from Tupperware (or ice cube tray) and freeze. I've been snacking on this treat for my last meal of the day. It feels like cheating, but it's not !! It's also really good with butterscotch or pistachio pudding.

RICE PUDDING

1 serving

This is an easy recipe for people on the go!

· 1 1/2 cups of cottage cheese

· 3/4 cup of rice

· 1/4 cup of raisins

· Nutrasweet or other sugar substitute to taste

· a sprinkle of cinnamon

· a pinch of nutmeg

Place cottage cheese, rice, nutmeg and sugar substitute in a bowl and mix thoroughly. Stir raisins in gently. Sprinkle the top with cinnamon and your done.

ALMOND JOY SHAKE

1 serving

Mix up a chocolate Myoplex your favorite way (i.e., with or without ice). Add 1/4 teaspoon of coconut extract and 1/8 teaspoon of almond extract. Blend on high 45 seconds, and serve.

CHOCLATE PROTEIN PUDDING

1 serving

· 1 box fat free, sugar free pudding

· 2 cups non-fat milk

· 2 scoops of whey protein

Mix in blender for 45 second and pour into two small bowls.

· protein = 60 grams

· carbos = 26 grams

· fat = 0 grams

BANANA/VANILLA CREAM PIE

1 serving

Mix one serving of banana cream pie Myoplex according to directions. Then add a quarter cup nonfat vanilla yogurt, one graham cracker (four small squares), and three ice cubes. Blend at high speed for 45 seconds and serve.

CREAMY MINT SHAKE

1 serving

Blend together 1 Myoplex Lite Vanilla with 1 tablespoon Pistachio fat free sugar free instant pudding mix. Blend in 1/8 teaspoon (no more) peppermint extract. For variety, break 1 graham cracker sheet into pieces and stir in. Top with fat free Whipped Cream and a maraschino cherry.

BANANA PUDDIN

2 servings

· Banana Pudding

· One Packet Vanilla Myoplex made with 1/2 skim milk and 1/2 water, 4 ice cubes,

· 1 very ripe banana, 4-6 low-fat vanilla wafers. Tastes like the real Thing!

· Fool Yourself Cookies Recipe:

· 1/2 banana, mashed

· 1 TBSP Peanut Butter

· 1/3 cup Oatmeal

· 1 pkg. Swiss Miss No Sugar Added Hot Cocoa

· 1/4 tsp. Baking Powder (NOT soda)

· 1/2 scoop protein powder

Mix all ingredients thoroughly and drop by spoonfuls onto baking sheet. Bake at 300 degrees for 10 minutes. Makes 6 cookies, which equals one MEAL (one serving carb/one serving protein). (add applesauce instead of banana if you like and /or crunchy natural peanut butter for crunch and sweetener)

COTTAGE CHEESE CAKE

Mix 1 packet of flavored or plain gelatin as per directions (may substitute white grape juice for the water). In a blender combine a portion (or two) of cottage cheese and your favorite flavored low fat yogurt. This is where you can get creative ... hmmm do I taste orange creamsicle Add the gelatin mixture to the yogurt and cheese mixture and blend for a few more seconds. Pour into serving bowls or a low fat graham cracker crust pie shell and place in refrigerator to set. Garnish with fresh fruit and eat.

BROWNIE

Mix 1 scoop chocolate protein powder and 1 Tablespoon sugar-free chocolate pudding mix in a small non stick sauce pan. Add 4 Tablespoons hot water. Stir quickly over med heat until it thickens, may add another 1/2 T water. Scoop into a 1/2 C sprayed ramekin (bowl) and zap in microwave for 30 seconds. Turn it out into a dessert dish. Great with a dollop of ff whip cream

[stevped]

Holy crap, Darlene!

Good job. Where did you find these?

[KitKat]

WOW- thanks!!! I'm going to have to incorporate soem of these into my meal plan