Tuesday, May 22, 2012

Spicy Pumpkin, Chicken & Veggies!

Wow - this little dish came out to be so amazingly good!!  It's low in calories, fat & sodium, and super high in protein.  It's packed with fiber and tons of veggies!!  Try it NOW!  :)

1 zucchini - chopped
4 mushrooms - chopped
1/5 cup black beans
chicken breast - chopped - and cooked - I used 5.9oz
1/4 cup white kidney beans
2tbsp salsa (I used black bean & corn)
1/3 cup canned pumpkin
1 wedge Laughing Cow Light Cream Cheese
seasoning you like - I used southwest mrs dash, garlic poweder, red pepper, and original mrs dash

Chicken should be cooked through - season it if you like (I used the regular mrs dash on this) - set aside.
Sautee zucchini & mushrooms for a few minutes.  Add in beans.  Sautee for another minute or two (over med-high heat).  Add in the seasonings as well. Then add in the canned pumpkin.  I also added about 1/8 cup water at this point too.  Mix in the cream cheese -- let it melt down a bit -- You should probably break it into pieces for easier blending.  Add in salsa -- make sure blended well and heated through.  Add chicken to dish at the end and blend in with veggie mix.   Dig in and ENJOY!!

360 Calories
5g Fat
32g Carbs
13g Fiber
49g Protein
335mg Sodium

Monday, May 14, 2012

Carrot Cake Protein Bars

Carrot cake has got to be one of my most favorite desserts ever.  Seems like it should be good for you, since it's got carrots in it and all!  ;)  Unfortunately it's not and it's something I indulge in only once in a while, on my cheat days or at special occasions. But I found an intriguing recipe online the other day.  Yesterday I got the ingredients and tonight I took a stab at it.  The recipe is from Jamie Eason on BodyBuilding.com.  It's below, with my adjustments.  Nutrition information stayed pretty much the same --- FULL nutrition information for my version is at the end!  My boyfriend even liked them!! 

Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams


1 cup oat flour  --- I used 3/4 cup 100% wheat flour because I couldn't find oat flour
2 scoops vanilla whey protein
2 tsp cinnamon
1/2 tsp baking soda-- I used baking powder
1/4 tsp salt-- I used salt substitute
1/8 tsp allspice
1/8 tsp nutmeg
4 egg whites-- this is 8 tbsp liquid egg whites if you have those on hand.
3/4 cup Splenda, Truvia, or Ideal -- I used only about 7 tsp of truvia -- could get away with 7-8 splenda packets too.
8 oz baby food carrots (4oz jars are $0.50 at walmart - beechnut) 
4 oz water


Preheat oven to 350 degrees.

Mix flour, whey protein, cinnamon, allspice, nutmeg, baking powder and salt together in a bowl.

Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.

Add wet ingredients to dry ingredients and mix together.

Spray glass pyrex dish with non-stick butter spray.

Pour ingredients into dish.

Bake 20-30 minutes. - I ended up baking for about 26 minutes.
Makes 16 squares, 2 squares per serving.  -- I baked in 8x8 dish. Or you could cut into 4 "bars" and it'd still be only 188calories, 20g protein.

94 Calories
1g Fat
12g Carbs (10g NET Carbs)
2g Fiber
10g Protein
126mg Sodium

Thursday, May 10, 2012

--4HB Breakfast Scramble--

Tonight I had breakfast for dinner.  I used to love breakfast food anytime of day (can we say pancakes -- ihop? -- dennys? - yep, yummy anytime) but that was back before my lifestyle change, and I no longer eat pancakes anytime really.  BUT I do eat a lot of eggs, and tonight I didn't quite know what to fix myself for dinner.  This is what I came up with.  This would make an excellent breakfast too.  It's pretty quick, and very simple.   THIS is the way everyone should start their day!!

2 eggs
3 servings liquid egg whites (9 tbsp)
1 cup spinach
2 tbsp salsa
1/4 cup white kidney beans - drained/rinsed
1/8-1/4 cup lentils, cooked
1/4 cup turkey sausage (I used Jimmy Dean Turkey Sausage Crumbles)
chopped onion (to taste, I used about a tbsp)
chopped mushrooms (To taste, I used 2 medium mushrooms)

Heat frying pan over med-high heat.  Sautee sausage, beans & lentils.  Season if desired.  I used Perfect Pinch savory seasoning.  Sautee for about 5 minutes, be careful not to let anything stick.  Remove from heat, and place in a dish off to the side.  Top with Salsa. Return frying pan to stove, and spray with non stick spray.  Sautee onions & mushrooms for about a minute or two.  Add in eggs & egg whites.  Scramble/cook until done. Then add in spinach, and cook until wilted (1-2 minutes).  Top with a little s&p if desired.

390 Calories
11g Fat
31g Carbs
14g Fiber
44g Protein
824mg Sodium

Salsafied Black Beans & Lentils!

Anyone who knows me knows I've kind of been eating on the four hour body plan.  Although I don't know that it's helped me lose any more weight than I would've anyways, I do love the way I feel, and I know I'm eating all the right stuff!!  :)  So I whipped this up as part of my breakfast today (paired with a protein shake) and it was delish!!  This dish is packed with protein & fiber, and it's low in calories!

1/4 cup lentils - cooked (I cook lentils a few cups at a time so I can just go in and get some for each meal)
1/5 cup black beans, drained/rinsed
1 mushroom - chopped
2tbsp salsa (I used Great Value Black Bean & Corn)

Heat frying pan over med-high heat.  Add in mushroom.  Sautee for about a minute.  Add in beans & lentils.  Sautee for another minute or two, until heated through and mushroom is tender.  Add in salsa, sautee for another minute (See how quick and easy this is?!)  Remove from heat and enjoy!!  Makes 1 serving.

**Lentils just about double in size when you cook them, so the 1/4 cup cooked is only about 1/8 cup dry**

100 Calories
0g Fat
21g Carbs
9g Fiber
8g Protein
157mg Sodium

*I had this with a protein shake consisting of chocolate protein powder, cocoa powder, black beans, canned pumpkin, liquid egg whites, almond milk and this ended up being the nutrition information for my entire breakfast (I consider this a huge win)!

337 Calories
4g Fat
41g Carbs
13g Fiber
39g Protein
351mg Sodium

Tuesday, May 1, 2012

Veggiefied {Noodle-less} Chicken Parm!

My boyfriend requested chicken parmesan last night.... I don't really make traditional chicken parm.  Obviously breaded chicken breast isn't so healthy.  So I made him some, with whole wheat noodles, but I made mine a little different.... I thinly sliced some Zucchini and used that as my 'pasta'.... and then loaded it up with vegetables and lentils.   It turned out so delish!!  Here's the recipe.

3oz chicken breast (skinless/boneless) - chopped
1/4 cup spaghetti sauce
1 large zucchini - thinly sliced, length-wise
2 mushrooms - chopped
chopped onions
1 tbsp shredded cheese
1/4 cup lentils (cooked)

Saute the chicken breast until cooked through.  I seasoned it with just a bit of garlic powder.  Sautee the zucchini for a few minutes, until tender..... season with some garlic powder.  I also threw in a little Mrs. Dash.  Add in onion and mushrooms.  sautee for a minute or so.  Add in lentiles, and chicken.  Sautee until Lentils are heated through.  Remove from heat.  Top with spaghetti sauce and cheese. 

260 Calories
2g Fat
40g Carbs
16g Fiber
36g Protein
294mg Sodium