Thursday, September 27, 2012

Sweet Potato Tuna Melt

So this might sound kind of weird but it turned out really good.  I found a similar recipe online and changed it up quite a bit. This is full of good for you stuff, and full of taste!
1 medium sweet potato - sliced
2 pouches Low Sodium Albacore Tuna (I used Starkist)
1tbsp plain greek yogurt
1tbsp mayo w/olive oil
1/4 cup shredded cheese - I used mild cheddar
non-stick cooking spray
cayenne pepper
black pepper
Preheat oven to 350.
Spray Aluminum foil lined baking sheet w/non stick cooking spray.   Lay out Potato slices in single layer.  Spray them, sprinkle with cumin/red pepper and turn over.  Spray and season the other side as well.
Bake 35 minutes.
In bowl, combine tuna, black pepper to taste, greek yogurt, and mayo.  Mix well.
When potatoes are done, remove from oven and place in baking dish (I used an 8x8 cake pan and just pulled the foil off the baking sheet - potatoes still on it - and placed in cake pan).
Top potatoes with tuna mixture, and then top with cheese.
BROIL for 1 minute, until cheese melted.
Remove from oven - plate and enjoy!
400 Calories
13g Fat
28g Carbs
4g Fiber
42g Protein
379mg Sodium

Sunday, September 23, 2012

Protein-Infused Pumpkin Pie Bake!

Found a similar recipe on MyFitnessPal - but as usual - I tweaked it and made it my own.  The original also did not include any protein powder!  This was obviously something the original recipe was LACKING, and so of course I had to make it more worth the calorie bang!!  Here goes.
1 can pure pumpkin (15oz) (I used Libbys)
2 scoops vanilla protein powder (I used Body Fortress)
1tsp cinnamon
1tsp Pumpkin Pie spice
3 large eggs
4tbsp liquid egg whites
8oz fat free cream cheese (softened
12 tsp (or 1/4 cup) truvia baking blend
Preheat oven to 375.
Whisk egg whites & eggs together.  Combine all ingredients in large bowl and mix well.  Spray baking dish with non-stick cooking spray.
Pour into baking dish.
Bake 40-60 minutes (depending on what dish you use -- a deeper loaf pan will have to bake longer) -- test middle for done-ness with toothpick.
Makes 6 slices.
164 Calories
4g Fat
14g Carbs
3g Fiber
19g Protein
302mg Sodium

Thursday, September 13, 2012

Italian Style Stuffed Peppers

I couldn't figure out what I wanted for dinner tonight.... and I thought stuffed peppers might be fun.  These turned out so good.  I found a similar recipe online - I didn't want to use rice - and I tweaked it a bit -- turned out pretty delicious!
4 bell peppers (I used two red & two green) - top removed/seeded.
6oz ground turkey - 93/7
1/2 medium onion - chopped
1 medium zucchini - chopped
1 cup mushrooms - chopped
1tbsp tomato paste
1 can diced tomatoes (I used no salt added for lower sodium)
garlic powder
mrs dash tomato basil
mrs dash garlic & herb
salt substitute
4tbsp parmesan
Preheat oven to 350.
Place bell peppers in glass baking dish (8x8 works well) - cover with foil - bake 15 minutes.  Set aside.
Brown ground turkey.  Set aside.
Sautee vegetables, tomatoes, and tomato paste until tender - add in seasoning to taste.  Add turkey back into the frying pan and sautee for a few minutes to incorporate all the flavors.  Spoon this filling into the pepper 'shells'.  Top with Parmesan -- I used about 1tbsp per pepper. 
Bake, uncovered, for another 15 minutes at 350.
2 Peppers per serving.
312 Calories
10g Fat
31g Carbs
9g Fiber
28g Protein
298mg Sodium

Tuesday, September 11, 2012

High Protein Chocolate 'Cake'!

So I like to make protein bars and protein infused cakey treats for my boyfriend, instead of buying so many protein bars because those have a lot of added stuff in it that really isn't necessary.... But sometimes the protein bar recipes I've found don't come out as cake-y as I'd like..... so today I came up with this little diddy.... And it turned out pretty good!
4 scoops EAS Lean 15 Chocolate Fudge Protein Powder
2 Scoops Vanilla Protein Powder (I used Body Fortress)
1 cup canned pumpkin
2tsp Truvia
4 egg whites
1/2 cup whole wheat flour
1tsp baking powder (reduced sodium)
3tbsp cocoa powder
1/2 cup unsweetened coconut milk
Preheat oven to 350.  Spray 8x8 baking dish with non-stick cooking spray.
Combine all ingredients in large bowl, mix well.
Pour batter in baking dish.
Bake 35 minutes.
Makes 8 servings.
108 Calories
2g Fat
11g Carbs
4g Fiber
13g Protein
109mg Sodium