Chicken Fettuccine Alfredo Fake-Out!

I got this idea from Hungry Girl -- LOVE HER -- but tweaked it a bit.... It's delish, super low calorie, and full of protein!!  I love these tofu noodles because they are low in calories & carbs, and give you the taste and feeling of eating noodles but not the sluggish feeling you get after eating normal (even whole wheat) pasta.  I paired mine with a salad and lunch is a done deal! 

1 package house foods shiratake tofu noodles (i used spaghetti noodles, but they have other styles you can use)

1 wedge light swiss cheese (like laughing cow - I used the aldi brand though)

1tbsp plain greek yogurt (I used Chobani)

dash parmesan cheese

2oz chicken (skinless, boneless - already cooked - diced)

s&p

Drain, rinse, and pat dry noodles.  Heat over medium heat in skillet.  Add in cheese & greek yogurt.  Cook until heated through and blended well.  (Break the cheese into pieces for easier blending).  Add in chicken.  When done, top with parmesan cheese, s&p.  Enjoy!! 

149 Calories

3g Fat

4g Carbs

4g Fiber

20g Protein

362mg Sodium

Silk Fruit & Protein Mango Peach Protein Shake

Recently I decided to try this stuff.... Actually, what convinced me to go ahead and get it was the $1 off coupon I found online! Turned out to be pretty good.  I want to try the other flavors too.  Now this is probably not something I'd just drink on it's own -- BUT it is a great addition to smoothies and protein shakes!   For the calories it doesn't seem to have as much protein as it should but I guess those calories come from the sugar.   Here's the stats -- 

per 1 cup

150 Calories

1.5g Fat

29g Carbs

2g Fiber (24g Sugars)

5g Protein

30mg Sodium

Now, the good thing is that the flavor (at least in the mango peach) is very strong, so you could do what I've done and add a little bit to a protein shake and get the great fruit flavor!  Here's what I did this morning..... 

8 ice cubes

1 scoop vanilla protein powder

3/4 cup coconut milk

1/4 cup silk Fruit & Protein Mango Peach

1/3 banana

*Mix it all up and blend until smooth*

This was quite tasty and easy on the waistline!  Here's the stats for this protein shake -- 

265 Calories

6g Fat

22g Carbs

2g Fiber

28g Protein

96mg Sodium

 

 

Parmesan Roasted Cauliflower

The idea for this actually came from a Weight Watchers recipe, but I tweaked it a bit - and it is delish!!  This is super simple, and very healthy -- I bet even non-veggie people would probably like this!  It's low calorie - and even has some protein & fiber - and of course it's low carb!!  Win all around!

one head cauliflower - chopped (I used fresh but you could also use frozen, just make sure it's thawed)

1/2 tbsp olive oil (I used extra light)

1tsp salt substitute

1/2 tsp black pepper

mrs dash table blend

2tbsp grated parmesan cheese

 Preheat oven to 450.

Spray baking sheet with non-stick cooking spray (I lined with aluminum foil too).  Lay Cauliflower out in single layer on tray.  Drizzle with Olive Oil (or spray with your MISTO!) Sprinkle w/s&p, mrs dash & 1/2 parmesan cheese.  Roast for 15 minutes, turn cauliflower over, and roast another 5 minutes.  Sprinkle with remaining parmesan before serving.  Enjoy!

Makes about 6 servings - Per serving it's....

41 Calories

2g Fat 

5g Carbs

2g Fiber

3g Protein

54mg Sodium

Cheesy Beefy Mexican Casserole

Yesterday I took some lean beef out of the freezer to cook for dinner but I didn't really have a game plan in mind.  Well I came up with this casserole - and it turned out so delicious!!  It is low in calorie, and it's so good I ate two servings - and didn't feel guilty about it!! ;)  I just made an 8x8 dish of it - and that's what the nutrition information is based on (4 servings) but you could easily make this larger to serve more people.  I topped mine with a little plain non-fat greek yogurt (in place of sour cream).

1/2lb Lean Ground Beef (96/4) ((You could use ground turkey))

1/4 cup frozen yellow corn

1.25 cups zucchini, sliced/quartered

3 medium mushrooms - chopped

1 can diced tomatoes w/green chiles - drained

1/2 cup black beans (I used cooked from dry that I had made but you can also use canned - just be sure to rinse them thoroughly to reduce sodium)

2tbsp enchilada sauce 

1/8 cup chopped onion

1/2 cup Shredded Cheddar

1/4 cup salsa (I used black bean & corn salsa)

2 flour tortillas

Preheat the oven to 350. Spray baking dish with non stick cooking spray. 

Brown ground beef - I seasoned mine with cumin & ground red pepper. 

Set aside in a bowl and add 1/2 can diced tomatoes. 

Saute veggies & remaining 1/2 can tomatoes - I also seasoned them with cumin & ground red pepper -- also add enchilada sauce at this point.  

Layer as follows in the baking dish -- salsa, then 1 tortilla, then add the meat/tomatoes, and  1/2 of the cheese - then add another tortilla, then the veggies, and finish off with remaining cheese. 

Bake for 25 minutes

Makes 4 servings.

205 Calories

6g Fat

26g Carbs

5g Fiber

18g Protein 

606mg Sodium

 

*~* Today's Menu 2/25/2012 *~*

It's been a while since I posted a daily menu of mine -- so here goes... 

Breakfast - Protein Shake -- 1 scoop chocolate Whey protein powder, 8 ice cubes, 1 cup light organic soy milk, clear mixing fiber supplement, 2/3 medium banana

297 Calories, 4g Fat, 36g Carbs, 7g Fiber, 33g Protein, 191mg Sodium

Worked out -- 35 minute strength training circuit, 40 min stair master

Recovery Shake - Body Builder Jr Protein Shake

160 Calories, 1g Fat, 15g Carbs, 23g Protein

Lunch - Ruby Tuesdays (YUM!)

Spaghetti Squash Marinara, 1 cheddar garlic biscuit, 2 plates salad from salad bar

 715 Calories, 39g Fat, 63g Carbs, 13g Fiber, 26g Protein, 1966mg Sodium (ouch on the sodium, but that's what happens when you eat out!)

Snack - Wegman's Sugar Free Vanilla Pudding Cup

60 Calories, 1g Fat, 5g Carbs, 1g Protein, 150mg Sodium

Dinner - (pictured above) salad (romaine, ff ranch, wasabi ranch wonton strips, mushrooms, onions, chia seeds, hot sauce), salmon, green beans (topped with grated parmesan), yellow squash (sauteed w/onions)

304 Calories, 7g Fat, 32g Carbs, 9g Fiber, 29g Protein, 594mg Sodium 

Night Snack -- it was Saturday, I splurged a little - Rice Works chips + Newman's Own black bean & corn salsa, no sugar added fudgesicle, & protein shake (chocolate protein powder, better bowls sugar free instant pudding mix, nonfat vanilla greek yogurt, light organic soy milk, light whipped topping) 

540 Calories, 13g Fat, 56g Carbs, 5g Fiber, 42g Protein, 521mg Sodium

Totals for the day: 

2076 Calories

66g Fat

217g Carbs

36g Fiber

156g Protein

3472mg Sodium 

With my workout - I still ended up with a deficit of around 500 calories.  Again, my point is,  don't starve yourself to lose weight! :)

 

Protein Infused Apple Cinnamon Muffins

 I like to keep things simple.... I'm not much of a baker, but I do like baked treats (who doesn't?!)  I also feel like if I'm going to eat a carb heavy baked treat, that it should at least be balanced out with some protein and some fiber.  So this is my solution.... 

1 package Krusteaz Fat Free Apple Cinnamon Muffin Mix
2 Scoops Vanilla Protein Powder
1 1/2 cups Water

Preheat oven to 400.  Combine muffin mix, water, & protein in bowl - mix thoroughly.  Fold in apples (contained in muffin mix package).  Spoon into muffin tin (sprayed with non-stick cooking spray) and bake 18 minutes.  This makes 16 muffins - and they are delish!! 

Here's the stats - per muffin.... 
123 Calories
0g Fat
24g Carbs
2g Fiber
5g Protein
218mg Sodium 

If you don't have time to cook breakfast, you can grab a couple of these to start your day.  They are so quick to make, and you can freeze them so they'll last a long time.  The protein doesn't affect the taste - if anything it makes them taste better.  These are also boyfriend approved!!  ;)

Salsafied Turkey MeatLoaf

Let's be honest -- who doesn't like a good meatloaf?!  I think most everyone does - especially men.  I threw this together today - and it turned out so yummy.  My boyfriend and I both think it's pretty stinkin good!

12oz Ground turkey (LEAN)

4Tbsp Salsa (I used Newman's Own Black Bean & Corn Salsa)

6Tbsp Ketchup (split)

3-4tbsp chopped onions

3 medium mushrooms - chopped

1 egg

1/4 cup Bread Crumbs (I used Italian Style because that's what we had on hand)

Preheat oven to 400. 

Combine all ingredients (only 1/2 of the ketchup) in bowl and mix well.

Line baking sheet with aluminum foil - spray with non stick cooking spray. 

Form meat mixture into loaf on pan. 

Bake for 1 hour. 

(Remove from oven when there's about 10-15minutes left and spread remaining ketchup on loaf - then finish baking)

Makes 5 servings.

158 Calories

6g Fat

12g Carbs

1g Fiber

16g Protein

410mg Sodium

 

*Coconut Banana Protein Shake*

This is a tropical tasting shake that you will love!  It's low in calories, packed with protein, and even has a little fiber in there!  Coconut extract is a great calorie/sugar/sodium/fat free way to add coconut flavoring to anything you like.  It's pretty strong, so it only takes a tiny bit.

You'll need: 

1/3 medium sized banana

1 scoop vanilla protein powder (I used Body Fortress)

8-10 ice cubes

1 cup soy milk (I used Great Value Light Organic Soy Milk)

dash coconut extract

 Combine all ingredients in blender & blend until smooth.  Stick a straw in it and enjoy!

242 Calories

4g Fat

20g Carbs

2g Fiber

32g Protein

185mg Sodium

Veggie Rangoons!

When I made these I didn't originally think that they'd remind me of crab rangoon but they do! I was thinking, oh this should make a yummy little veggie cup -- but upon tasting them, it totally reminded me of crab rangoon I've had at chinese food places in the past (not something I'd ever eat now!) -- 1 crab rangoon though has 67 calories! And you know when you order crab rangoon you don't eat just one -- for the same size serving as above - crab rangoon has 335 calories, 23.5g fat, 21g carbs, 1g fiber, 11g protein, & 635mg sodium.  Woah - and that's only an appetizer usually!!  

Check out my alternative -- there's no crab in mine, but the taste is surprisingly similar - and this dish is so delish!! You could easily make this for yourself, or as an appetizer or finger foods for guests....

5 Wonton Wrappers

1 wedge laughing cow cream cheese

1 medium mushroom - chopped

1tbsp onion - chpped 

1/3 tbsp grated parmesan cheese

about 1/2 cup flat leaf spinach - raw

Preheat oven to 400.  Spray muffin tin with non stick cooking spray.  Divide the cream cheese between the 5 wonton wrappers - just put a portion of it in the middle of each wrapper.  Place each wrapper into the previously sprayed muffin tin -- just push the cream cheese/middle part of the wonton down into the muffin tin.  Add in onion, spinach, & mushroom.  Spray tops with a tiny bit of non stick cooking spray.  Top with sprinkle of parmesan cheese.  Bake for 7 minutes.  I added some black pepper to mine after removing from the oven.  

Here's the stats for mine -- This is one serving -- 

144 Calories

5g Fat

19g Carbs

1g Fiber

6g Protein

359mg Sodium

Almond Joy inspired ice-cream fake-out!

This may look like something I've posted before but it's not -- it's a yummy new treat I came up with after having a shake posted by Natalie Jill Fitness -- She had an almond joy inspired protein shake - and I just took it one step further to this deliciousness!!  If you don't like coconut, you won't like this -- but if you do - this is the non-guilty treat for you!

1 scoop Jillian Michael's Triple Chocolate Shake protein powder

2tbsp lite whipped topping

3tbsp water

1/2 Dannon Oikos Vanilla Greek Yogurt Individual serving cups

dash coconut extract

1/2 tbsp cocoa powder

Combine all ingredients in bowl.  The coconut extract is very strong, so you really only need a little bit of this!  Make sure everything is mixed in well -- freeze for about 20 minutes.  Enjoy!! 

188 Calories

3g Fat

31g Carbs

4g Fiber

22g Protein 

93mg Sodium

Salsafied Zucchini

I just threw this together tonight - and didn't take a picture of it! Boo.  But it's super simple, and so tasty, you have to try it!  I love zucchini -- it's become one of my favorite veggies!  It's low in calories, and has fiber -- can't go wrong there!

1 Zucchini - sliced

Perfect Pinch Salt Free Savory All Purpose Seasoning blend

2tbsp Salsa

1tbsp Fat Free Shredded Cheddar

Heat frying pan over med-high heat -- and spray with non stick cooking spray.  Add zucchini to frying pan - and sprinkle with seasoning.  Saute the zucchini until it is cooked/softens up a bit -- I actually blackened some of mine and it was delish!  Add 2 tbsp salsa to frying pan and let saute for another minute or so.  Plate - this makes two servings - and top each with a little shredded cheese. 

per serving -- 

45 Calories

0g Fat

9g Carbs

2g Fiber

3g Protein

280mg Sodium

Banana Berry Protein Shake!

Thought I'd share another simple, yet tasty protein shake idea... I know so many people tend to either get bored with healthy eating or don't have the time to fix elaborate healthy meals, which is why I post simple ideas like this.  You can fix this in just a couple minutes and be out the door with a super tasty healthy protein shake to start your day - or this is another one that would also make a great post workout recovery shake!  Enjoy!!

1/8 cup frozen berries (blueberries/blackberries/raspberries blend)

1 scoop vanilla protein powder (I used Body Fortress)

1 1/4 cup Silk Unsweetened Almond Milk

1/2 small banana

6-8 icecubes

Combine all ingredients in blender and blend until smooth.  Drink up!!

236 Calories

5g Fat

18g Carbs

2g Fiber

28g Protein

248mg Sodium

Chocolate Peanut Butter Banana Dream!

Today I've got a double dose of Yummy recipes for you!  I'm posting them together in one post because they are of one theme..... chocolate/peanut butter/banana!  This is a great combination, and these recipes are delish!!

The first (pictured above) is a sweet treat that can be eaten anytime!  It has a bunch of protein, is low calorie, and high fiber -- can't beat that!! 

You'll need:

1 banana fudge vitatop

1/2 scoop chocolate protein powder (I used Jillian Michael's Whey)

1tbsp reduced fat crunchy peanut butter (I used JIF)

4tbsp Fat Free Whipped topping

If you're familiar with Vitatops, you know they are kept frozen - so heat your VitaTop in the microwave for about 20 seconds.  In a bowl, combine whipped topping, protein powder, & peanut butter.  Stir until mixed through - and place on top of Vitatop -- Enjoy your 'sundae'!

285 Calories

9g Fat

42g Carbs

10g Fiber

16g Protein

303mg Sodium

************************************************************************

And this next recipe makes a yummy protein shake!!  This is great for breakfast, or as a snack -- would also make a great post workout recovery shake!! 

1 scoop Chocolate Protein Powder

1 cup Silk unsweetened Almond Milk

1/2 small banana

1tbsp PB2 Powdered Peanut Butter

6-8 ice cubes

Combine all ingredients in blender - and blend until smooth -- stick a straw in it and enjoy!!

203 Calories

6g Fat

23g Carbs

6g Fiber

20g Protein

263mg Sodium

Creamsicle Protein Shake!

A yummy Creamsicle Shake was created in my kitchen this morning.  (Ok let's face it, I wanted the same pineapple orange shake I had yesterday but I was out of Pineapple!) -- but this turned out to be quite the creation -- so here you go!! 

1oz Trop 50 Orange Juice

7oz Silk Unsweetened Almond Milk

2 scoops Naturade Soy Meal Replacement - Vanilla

8-10 icecubes

Combine all ingredients in blender - ice on bottom - and blend until smooth.  Stick a straw in it and enjoy the goodness! ;)

178 Calories

5g Fat

20g Carbs

3g Fiber

14g Protein

356mg Sodium

Creamy Pineapple Orange Protein Shake

Came up with this tasty Protein shake yesterday.... Turned out so amazingly delish that I had to share it with you.  This tastes like something you'd get at a smoothie shop - but this is better because it has a ton of protein - and way less calories & carbs than theirs would have.  Enjoy!! 

2 scoops Naturade Soy Meal Replacement - Vanilla

6.5oz Silk Organic Unsweetened Soy Milk

about 1 cup Frozen Pineapple Chunks

1oz Trop 50 Orange Juice

 6-8 IceCubes

Combine all ingredients in blender (pineapple & ice on bottom - milk on top) -- blend until smooth.  

271 Calories

6g Fat

38g Carbs

5g Fiber

20g Protein

290mg Sodium

Yummy Healthy Pizza for ONE!

I didn't feel like cooking on Saturday... busy busy day, but I wanted something tasty - yet quick and easy.  My boyfriend LOVES pizza, so I knew I couldn't go wrong with this!

1 Damascus Bakeries Whole Wheat Roll-Up

1/2oz Turkey Pepperoni Minis

1bsp Onion - chopped

1 small mushroom - chopped

1/4 cup Finely Shredded Mozzarella - part skim 

2tbsp parmesan romano

1/8 cup pizza sauce (I used great value)

dash ground red pepper

Preheat oven to 400.  Line baking sheet with Aluminum Foil.  Spray with nonstick cooking spray.  Place whole wheat roll-up on baking sheet (flat, not rolled up).  Spread pizza sauce evenly on 'crust'.   *Optional - sprinkle a little red pepper on top of sauce to add a little kick.* Sprinkle a little bit of mozzarella on top of pizza sauce.  Add pepperonis, mushrooms, and onion.  Add parmesan romano cheese.  Add remaining mozzarella.  Bake for 8 minutes.  Enjoy!

257 Calories

14g Fat

20g Carbs

8g Fiber

24g Protein

1066mg Sodium

Salsafied Turkey Wontons

I promised more recipes using these wonton wrappers.... so here's one I did last week - turned out pretty stinkin good!  It's pretty low in calories, has a decent amount of protein, and is just a fun little dish.  Guarantee your kids will like something like this too - and you can leave the salsa off or put it on the side for dipping to make it more portable/kid friendly!  :)

1oz Turkey (I used Applegate Farms Organic Turkey breast)

3/4oz Fat Free cream cheese

6 wonton wrappers

1 mushroom - chopped

1tsp onion - chopped 

2tbsp salsa (optional)

Preheat oven to 400.  Lay out 6 wonton wrappers.  Put a small schmear of cream cheese in the middle of each wonton.  Add onion & mushroom.  Divide turkey between the 6 wonton wrappers.  Close each wonton up -- run a wet finger along each side of the wontons - fold diagonally - press closed.  Spray baking sheet with nonstick cooking spray (I also line mine with aluminum foil).  Place wonton's on baking sheet.  Bake for about 7-8minutes.  Remove from oven, and add salsa.  Enjoy!

191 Calories

0g Fat

33g Carbs

1g Fiber

11g Protein

713mg Sodium

Acai Vanilla Protein Shake

I had been contemplating buying acai juice for a while.... every time I see it at the grocery (and I'm at the grocery store at least twice a week) I think - I should try this.  It's usually a bit expensive, but yesterday I was at Giant (where I do not normally shop) and they had a 10.5oz bottle, on sale 2/$5 -- but then there was a $1 off coupon (so one for $1.50!)  Score!  I got a bottle to try.  Now mind you I didn't plan on drinking it straight. I like to mix that stuff into smoothies and stuff a little bit at a time because although it's high in nutrients, it's also high in sugar and calories! 

So I used it in this morning's protein shake -- This is so quick and easy. If you're not familiar with the acai berry - here's an article on WebMD for you to check out.

1oz Sambazon Acai Juice

2 scoops Naturade Total Soy - Soy Meal Replacement (Vanilla)

8oz Silk Unsweetened Organic Milk

6-8 ice cubes

dash vanilla

Combine all ingredients in blender (I always put the ice on the bottom) -- Enjoy!!

238 Calories

7g Fat

25g Carbs

3g Fiber

20g Protein

313mg Sodium

Chocolate Mousse Pie Fake-Out!

Again tonight, I wanted something sweet. This little concoction really hit the spot!!  Who doesn't love chocolate mousse?  Everyone should - but it's usually so bad for you that I try to avoid it.  Well this is my version, and I gave it a little 'crust' so it felt even more sinful, but is totally good for you!!  Dig in!! 

1 container Dannon Oikos Vanilla Greek Yogurt (Nonfat)

1/3 tbsp cocoa powder

2tbsp water

3tbsp lite whipped topping

3/4 scoop chocolate protein powder (I used Jillian Michael's Triple Chocolate)

1.5tbsp quick oats (dry)

In a bowl, combine yogurt, water, cocoa powder & protein powder.  Mix until well blended.  Then mix in whipped topping.  Mix until well blended.  In another bowl, place dry oats in the bottom and spread out so they cover the bottom of the bowl (this is your crust).  Spoon yogurt mixture into bowl on top of dry oats.  Freeze for 20-30 minutes.  Enjoy!! 

261 Calories

4g Fat

35g Carbs

3g Fiber

24g Protein

94mg Sodium

Tofu Spaghetti Squash Marinara!

If you read my blog, you may already know that I'm in love with spaghetti squash.  I had some leftover, and I wanted to do something a little different with it yesterday.... And I had just gotten some tofu the day before at the store!  Score!! 

1/8 pkg firm tofu (I used Wegman's)

1 1/4 cups spaghetti squash (Cooked of course)

2tbsp parmesan romano cheese (I used Wegman's)

3/4 large mushroom - chopped

1tbsp onion - chopped

seasoning of your choice 

1/3 cup Spaghetti Sauce (I used Prego Light Smart Traditional Spaghetti Sauce)

Press tofu to remove extra water/moisture.  Dice the portion of tofu you're going to use.  Heat frying pan over med-high heat.  Spray with non-stick cooking spray.  Add Tofu.  Add your choice of seasonings - I used Mrs. Dash Onion & Herb Seasoning.  Add onions & mushrooms.  Sautee until vegetables & tofu are tender.  Add Spaghetti sauce and heat through.  Make sure spaghetti squash is heated through (if it's not freshly cooked, like mine wasn't - it was leftovers - heat in the microwave or on the stove in another pan).  Put heated spaghetti squash in a bowl, top with spaghetti sauce mixture.  Top with cheese.  Enjoy!!

171 Calories

6g Fat

16g Carbs

6g Fiber

11g Protein

402mg Sodium

APPLE CINNAMON OATMEAL!

This is so simple, tasty, and super healthy!!  What a great start to the day.  I paired my apple cinnamon oatmeal with some greek yogurt & berries.  Most people find that oatmeal fills them up pretty good too - and since I don't eat much bread - this is a great way for me to get my grains!

1/4cup Quick Oats

1/2 cup water

2tbsp no sugar added appleauce

2packets splenda

dash cinnamon

Add Oats, water, & splenda to a bowl - microwave for about 90 seconds.  Remove from microwave and add applesauce & cinnamon - stir.  Enjoy.  

*You can of course cook this on the stove, but a lot of folks don't have time to cook on the stove in the morning before work which is why I posted these instructions*

90 Calories

2g Fat

17g Carbs

3g Fiber

3g Protein

3mg Sodium

Modified Tuna Melt - YUM!

Woah -- Ok, so here's the Quiznos tuna melt.  I was shocked to find out it is LOADED with calories.  (The large has around 2090 calories & 175g Fat, the regular has 1420 Calories & 118g Fat, and the Small has 770 Calories & 60.5g Fat! Shocking!)

Why would anyone eat this?!  Or anything from there for that matter -- not to knock Quiznos - but I've never been a fan.   Plus after hearing this information, I'm even more against it... BUT If you want a yummy tuna melt, try what I made today!! 

1 Ole High Fiber Low Carb Extreme Wellness Tortilla

1/2 can chunk light tuna - drained

1/2 tbsp light mayo

relish or whatever you like in your tuna (I use a pepper concoction called Cha-Cha)

a little shredded cheese - about a tbsp

1/2 cup romaine

Mix up tuna, mayo & cha-cha (or whatever your choice is).  Put down middle of tortilla.  Top with cheese.  Heat under broiler for a couple minutes.  Remove from oven and add in lettuce, roll up -- This is a healthy way to keep your tuna from getting boring!  (I also love salsa with tuna so maybe try that too!) 

Eat the whole thing - here's the stats! 

191 Calories

8g Fat

20g Carbs

12g Fiber

24g Protein

584mg Sodium