Decadent 'Brownie Sundae'

Vitatops are one of my favorite things!!  And tonight I wanted something that tasted sinful but was actually healthy - came up with this simple treat!  It has fiber - and plenty of protein -- win win!!  I'm thinking even kids or your picky friends/family who don't like 'health food' would even like this!!

1 Vitatop - sugar free - velvety chocolate

4tbsp lite whipped topping

1/4 scoop chocolate protein powder

Remove Vitatop from package and place on a saucer.  In a small bowl, combine protein powder & whipped toping.  Top the vitatop with the whipped topping/protein mixture.  Freeze for 20-30 minutes.  Enjoy!!

165 Calories

5g Fat

30g Carbs

9g Fiber

11g Protein

158mg Sodium



Strawberry Cream Pie - FakeOut!

Last night, I decided to make something a little different for my high protein evening snack.... This is light and creamy, and oh so delicious - you'll think you're eating something guilty but you're not!  This tastes sort of like a strawberry cream pie.

1 container Dannon Oikos Strawberry on Bottom Greek Yogurt

1/3 scoop vanilla protein powder

2tbsp Lite cool whip

1/8 cup quick oats (dry)

In a bowl, mix together yogurt, cool whip, & protein powder.  In a separate bowl, put quick oats in bottom of bowl.  Top with yogurt mixture and spread out to cover oats.  Freeze for 20-30 minutes.  Enjoy!  

227 Calories

3g Fat

31g Carbs

1g Fiber

22g Protein

70mg Sodium

Low carb pasta - can it be?!

Tomatoes, Mushrooms, Noodles - Oh My!  Ok, so who doesn't love pasta?  I know I do but I try to avoid it because it's so carb heavy (even the whole wheat pasta is carb heavy)..... Well I LOVE http://www.house-foods.com/tofu/tofu_shirataki.aspx these tofu noodles.  They are low carb - and low sodium.  They are quite tasty too.  Like Tofu, they don't taste like anything really but they take on the flavor of whatever you put with it.  Today I threw together some stuff that came out so good I had to share it with you!!  I paired this with a spinach salad for lunch and it's fantastic!

1 package Tofu Noodles

2 Campari tomatoes - roughly chopped

1tbsp chopped onion

2 chopped mushrooms (small, button)

1/8cup shredded part skim mozzarella

garlic powder

emeril's original essence

Drain & Rinse noodles in a colander. Heat frying pan over med-high heat.  Spray with non-stick cooking spray.  Saute tomatoes, mushrooms, & onion.  Sprinkle with spices, Saute veggies until tender - tomatoes will form a 'sauce'.  Add noodles - saute for a few minutes.  When done, sprinkle with mozzarella.  Enjoy!! 

142 Calories

4g Fat

15g Carbs

6g Fiber

9g Protein

200mg Sodium

Simple Egg White Scramble!

I made this yummy scramble this morning for breakfast.... I wanted something different from my normal egg whites topped with salsa (though I do love that too).... So I came up with this.  It's low cal - has veggies - and it's low sodium too.  Has a decent amount of protein too.  I paired this with a container of greek yogurt.  It was quite delish!! 

1.5 servings liquid egg whites (4.5 tbsp)

1 campari tomato - roughly chopped

1 small button mushroom - chopped

1tbsp diced onion

emeril's original essence

sea salt & black pepper

non-stick cooking spray

Heat small frying pan/skillet on med-high heat.  spray with nonstick cooking spray.  Add in onions,  mushroom - sprinkle with some Emeril's.  Saute for about a minute.  Add in tomato.  Saute for another 1-2 minutes.  Add in egg whites.  Scramble until egg whites done.  Plate.  Top with a little bit of s&p.  Enjoy!!

54 Calories

0g Fat

5g Carbs

1g Fiber

8g Protein

336mg Sodium

Tempeh Wrap!

I discovered tempeh the other day when I was at Trader Joe's.... (Pardon me if I'm late to the party)  ;)  But for those of you that don't know, it's a vegan product, packed with protein.  I got the 3-grain Tempeh.  This is made from soybeans, organic brown rice, organic barley, & organic millet.  I wasn't quite sure how to use it but I thought I could use it like I have used tofu, and that's how it works!  You can bake it, saute it, grill it, do whatever you want with it - or eat it as it comes straight out of the package.  I made a wrap with it for lunch yesterday and it was quite yummy.  Here's what I did.... 

Ingredients: 

1 high fiber low carb tortilla (I used Ole Extreme Wellness)

1 wedge lite cheese (I used happy farms - you could also use laughing cow)

flat leaf spinach

horseradish mustard

1/3 package tempeh - sliced

1tbsp fat free ranch dressing (for dipping sauce) 

Heat oven to 'broil'... Spread cheese wedge onto tortilla - place tempeh on tortilla in single layer. Lay on baking sheet, and broil for 2-3 minutes.  Remove from oven, and top with spinach & horseradish mustard.  Fold - enjoy.

Nutrition info (including ranch dressing)

274 Calories

11g Fat

35g Carbs

21g Fiber

22g Protein

676mg Sodium

Yellow Squash anyone?

I've become a huge fan of zucchini -- and spaghetti squash recently....  Tonight was my first time cooking yellow squash.  I asked my mom how to prepare it and I used her idea exactly... It's nothing revolutionary - nothing new.... But I'm posting it here to hopefully share something maybe some others hadn't thought about as a healthy side dish option for dinner.  This is so low cal, I'm going to have to start eating it more often!! Not only low cal, it's super tasty too! Win-Win!

2 medium Yellow Squash - I sliced and then cut slices into quarters.

a few onion rings - roughly sliced.

Sea salt & pepper

emeril's original essence

nonstick cooking spray

Heat skillet/frying pan over med-high heat.  Spray with non stick cooking spray.  Add onions, salt & pepper -- cook for 2-3 minutes - until tender, then add in squash.  Spray with cooking spray, and sprinkle with Emeril's Original Essence.  Cook until tender.

This makes 2 large servings or 4 smaller servings -- so low cal, go ahead, have a large serving!!  Nutrition information is for the entire recipe, so divide by two for two larger servings, or by 4 for four smaller servings. 

74 Calories

2g Fat

22g Carbs

8g Fiber

8g Protein

12mg Sodium (before salt)

Eggplant Mini Pizzas!

Ok so maybe this sounds a little weird to some of you -- but it's soo good!  I often make zucchini this way and thought it would work with eggplant too - and it totally does!! 

You can eat this entire recipe for hardly any calories.  Pair this with a salad and it's a great lunch -- OR you could make this as an appetizer for a party -- and I'm willing to bet that kids would LOVE this too!!

1 Eggplant Peeled, and sliced

1/4 cup pizza sauce

1/8 cup part skim shredded mozzarella cheese 

Turkey pepperoni (My eggplant sliced into 14 slices - so I used 14 pieces of pepperoni)

red pepper (to taste)

Slice eggplant.  Place on plate lined with paper towels in single layer (will probably have to use two plates).  Sprinkle a little salt on the eggplant, and top with another paper towel.  Let sit for about 15-20 minutes.  

Preheat oven to 400.  Line baking sheet with aluminum foil - spray foil with non stick cooking spray.  Place eggplant slices in single layer on baking sheet.  I also sprinkled a little Emeril's Original Essence on the eggplant.  Spray tops with a little cooking spray.   Bake for 20-25 minutes.  Remove from oven.  Turn Broiler on.  Top each slice of eggplant with a small amount of pizza sauce, red pepper (if desired), a turkey pepperoni, and a sprinkle of cheese.  Put under the broiler for 2-3 minutes.  Enjoy!! 

Nutrition info is for the entire recipe.

238 Calories

8g Fat

31g Carbs

17g Fiber

17g Protein 

*Note - you could also make these without pepperoni - top with onions, peppers, mushrooms, etc for an all veggie treat (and of course that'd have even less calories)

Chicken with 'Shrooms & Peppers

This is a Jillian Michael's recipe I saw somewhere.... Decided to make it tonight, and it turned out delish so I had to post it here.... I did make a couple small changes, reflected in my recipe below... Enjoy!! 

1 Cup Mushrooms - Chopped

1 cup onion - chopped

1 cup tomatoes - chopped

6oz boneless chicken breast 

1tbsp parmesan

1 cup chopped red bell pepper

olive oil

sprinkle basil 

sprinkle Mrs. Dash Garlic & Herb

Saute mushrooms, red pepper, & red onion in olive oil (I used my Misto so I didn't use much olive oil) until tender (about 5 minutes).  Add chopped tomatoes, Mrs. Dash, & Basil cook until tomatoes break down into a sauce (about 8 minutes).  Saute chicken in a pan coated with cooking spray (about 10 minutes).  Top chicken with veggie sauce & parmesan.  

Makes 2 servings. 

227 Calories

8g Fat

18g Carbs

5g Fiber

20g Protein

Pepperoni Pizza Wontons!

I told you I'd be experimenting more with the wonton wrappers.... this is something I made last week -- so simple, but it turned out so good.  Low cal, and a tasty alternative to high calorie fatty pizza!!

4 wonton wrappers (these can be found in the produce section, near the tofu)

1/8 - 1/4 cup pizza sauce

6 slices turkey pepperoni - chopped

sprinkle part skim mozzarella cheese

Preheat oven to 360.  Lay out wonton wrappers.  Put a dab of pizza sauce in the middle (about 1/4-1/2 spoonful) of each wonton.  Add in 1/4 of the pepperoni into each wonton.  Sprinkle in a tiny bit of cheese.  Slightly wet all sides of each wonton and close them.  Place on foil lined baking sheet - spray wontons & baking sheet with non stick cooking spray.  Bake for 8-10 minutes.  Can top with a little spaghetti sauce and a sprinkle of cheese, if you like, or you could put it all in the wontons.

Makes 1 serving.

157 Calories

4g Fat

20g Carbs

1g Fiber

10g Protein

639mg Sodium

Apple Pie Greek Yogurt?!

I wanted to do something a little different this morning.  The thought crept into my head yesterday.... Could you mix applesauce with greek yogurt?  Would that work? Well, my friends, it does work!  I was shocked that this tasted so good - because it's so simple - I don't know why I didn't think of it sooner!  I'm thinking you could use something like this as a pie filling, or make it frozen too!  

5.3oz Chobani Vanilla NonFat Greek Yogurt

1/4 cup no sugar added applesauce

1/3 scoop vanilla protein powder

Cinnamon (to taste)

1/5 cup dry quick oats

Combine all ingredients, mix thoroughly.  ENJOY!!

241 Calories

2g Fat

30g Carbs

3g Fiber

25g Protein

92mg Sodium

Healthy Decadent Dessert - or Breakfast!

So I made this the other day .... I had no idea it would be so decadently delicious!  The yogurt ends up becoming so thick and creamy -- it's really amazingly good, and could easily replace a guilty dessert.  

1 container Honey Greek Yogurt (I used Taste of Inspirations)

1/4 Cup Frozen Berries (blueberries, blackberries, raspberries)

1/2 scoop Vanilla Protein Powder (I use Body Fortress) 

Put Yogurt & Protein powder in a bowl and mix thoroughly.  The yogurt will thicken up a bit, be sure to mix thoroughly - takes about a minute.  Top with berries. ENJOY!

218 Calories

1g Fat

25g Carbs

1g Fiber

28g Protein

97mg Sodium

Banana & Mixed Berries Baked Oatmeal

I got this idea from skinnytaste.com but I tweaked it and made it my own.... Turned out so good, and healthy!!  I used mixed berries (blueberries, blackberries, and raspberries)... If you don't like the tartness, tweak it to just blueberries, or you could even just use the bananas, or add strawberries, or whatever you like.... You could make this and put the portions in baggies to have for breakfast on the go for the week.  This would also be great with some Vanilla Greek Yogurt - YUM!

2 small ripe bananas - sliced into 1/2" pieces

3/4 cup Berries (I used frozen blueberries, blackberries, raspberries)

1/2 tsp baking powder

1 cup quick oats (dry, uncooked)

pinch salt

1 egg

2-3tbsp honey (or agave)

1/4 cup chopped pecans

3/4 tsp cinnamon

1 cup unsweetened almond milk

1tsp vanilla extract

Preheat oven to 375.  Spray 8x8 dish with nonstick spray.  Place banana slices in bottom of dish in a single layer.  Sprinkle with half the berries, 1/4 tsp cinnamon, & 1tbsp honey -- cover dish with foil, bake 15 min or until bananas are softened. 

In medium bowl combine oats, half of nuts, baking powder, cinnamon, & salt.  Stir together.  In another bowl, whisk together honey, milk, egg, & vanilla extract.  Remove bananas from the oven.  Pour the oat mixture over the bananas and berries.  Pour the milk mixture evenly over the oats.  Sprinkle the remaining berries & walnuts over the top.  Bake for about 30-40 minutes, or until the top is golden brown and oatmeal has set.  Serve warm.

Makes 6 servings.

168 Calories

6g Fat 

28g Carbs

3g Fiber

4g Protein

112mg Sodium

Yummy Black Bean & Zucchini Dish!!

I got this recipe from here and it turned out sooo good - but the nutrition information came out slightly different from what's on their website.  My boyfriend commented that he 'couldn't really taste the zucchini' - which he didn't mind since he's not a big veggie person - but I could totally taste the zucchini.  This is a great side dish.  It's got a little heat to it so tone it down if you don't like spice.  Not only is this dish tasty, it's got fiber, protein, and it's low in calories!! 

1 can black beans (drained & rinsed thoroughly)

2 med Zucchini - diced.

2tbsp salsa (I used Great Value Black Bean & Corn Salsa)

salt & pepper

few slices of onion - diced

1tsp chili powder

1/2 tsp cumin

1/2 tsp curry powder

non stick cooking spray

Cook onion (med heat) until softened.  Add in Zucchini & salt & pepper (to taste).  Cook that for a few minutes, and then add in the remaining spices.  Stir in the beans & salsa.  Cook for a few more minutes over reduced heat.  Serve hot.  Makes 4 servings. 

124 Calories

0g Fat

50g Carbs

6g Fiber

8g Protein

292mg Sodium

Teriyaki Chicken Stir-Fry

Winner Winner chicken dinner!  This turned out pretty stinkin good tonight.... and it was pretty simple, and quick to make.  This is way healthier, and way cheaper than ordering Chinese food (though I did love General Tso's Chicken - before I made my lifestyle change)

1/3 cup cooked brown rice

4oz chicken breast tenderloin - skinless

1 cup Bird's Eye Pepper Stirfry veggies (green, red, yellow peppers & onions)

1tbsp teriyaki marinade

Heat frying or saute pan on high -- spray with non stick cooking spray -- add in chicken (you can cube it up prior to cooking it or just shred it after it's cooked - that's what I did).  I also like to add a bit of water to the pan -- so the chicken is more boiled. This helps keep the chicken super moist.  Add half of the teriyaki marinade to the pan too.  Cook the chicken until done - adding more water as needed.... once chicken is done, add in veggies and remaining marinade.  The water should cook away  and you should have a nice sauce.  Cook until veggies are done.... Serve over rice.

234 Calories

2g Fat

22g Carbs

2g Fiber

29g Protein

660mg Sodium

PB&J gone low cal!

I've been craving Peanut Butter & Jelly.  Not quite sure why, but I just wanted it.... So here we go with a low cal version sure to satisfy your pb&j craving (I know I can't be the only one who gets those cravings?!)  

1tbsp pb2 Powdered peanut butter - mixed with 1tbsp water 

1tbsp Polaner Sugar Free with Fiber Seedless Blackberry Preserves (You can use whatever flavor you like, this is just what I used)

1 slice Nature's Own Wheat Enriched Bread (20% Less Sodium 3x the Fiber)

Mix the peanut butter first if you haven't already done so.  Toast the bread.  Spread on the peanut butter first, then the Blackberry Preserves.  Enjoy!  Makes a tasty low cal snack.

73 Calories

1g Fat

18g Carbs

7g Fiber

6g Protein

127mg Sodium

Spinach Wrap

Here's a simple tasty snack you can make in a just a couple minutes.... It's got fiber & protein, its low in calories - and there's a serving of veggies in there too!! 

Ole Xtreme Wellness High Fiber Low Carb Tortilla (1)

laughing cow light queso fresco & chipotle cheese (1 wedge)

flat leaf spinach (1 cup) 

Spread cheese on the tortilla - nuke for 20 seconds in microwave.  Place spinach on tortilla and roll up -- Enjoy!

114 Calories

4g Fat

20g Carbs

13g Fiber

11g Protein

528mg Sodium

Decadent Choco-Berry Protein Shake!

So this morning I came up with an absolutely decadent protein shake - so I'm sharing it here.... But I posted a picture of my whole breakfast so you could have an idea of what it would look like. Egg whites (with onion, mushrooms, a tiny bit of shredded cheese, and salsa), a protein shake, and a big cup of water!

 

So for the protein shake -- 

 1/4 cup Frozen Berries (I used the blend of blackberries, raspberries, and blueberries)

1/2 scoop chocolate protein (I used Body Fortress)

1 cup Silk Almond Milk Unsweetened

 5 ice cubes

Combine all ingredients in blender (frozen ingredients go in first, then protein, then milk) - blend until smooth/thick.  Enjoy!

 

123 Calories

4g Fat

7g Carbs

2g Fiber

14g Protein

189mg Sodium

 

The eggs are just liquid egg whites, onions, mushrooms scrambled, and then topped with a tiny bit of cheese and a serving of salsa. 

89 Calories

1g Fat

7g Carbs

1g Fiber

11g Protein

327mg Sodium

Black Bean & Chicken Wonton Enchiladas

Are you in for a treat!!  These were so amazingly good, I can't wait to have them again!   They were super easy to make, and very delicious to eat.... Look totally guilty, but they are a healthy lunch or dinner.  You could fill the wonton wrappers with pretty much anything I think - I can't wait to experiment more with them... 

1/2 cup Black Beans - rinsed, drained

2tbsp cayenne pepper hummus

1tbsp shredded cheese

chicken breast tenderloins (2) - boil and then shred

12 wonton wrappers

enchilada sauce

fat free sour cream

In food processor, combine beans, hummus, & cheese.  add about 1/4 cup water - use food chopper until smooth - becomes almost a paste.  (water helps keep everything moving as it can get a little dry).  Put this mixture in a bowl.  Add chicken and stir up until well mixed.  Preheat oven to 360.  Spoon mixture into wonton wrappers -- takes maybe a spoonful.  Then with a wet finger (keep a small bowl of water nearby) wet all sides of the wonton.  Fold into triangle and seal with your fingers.  Place wonton's onto lined baking sheet - sprayed with cooking spray.  Spray each wonton lightly too. Lay them out so they are not touching.  Bake for about 8-10 minutes.  I drizzled with a little enchilada sauce and sprinkled with a little bit of shredded cheese - served with a bit of Fat Free Sour Cream. 

Makes 2 servings. 

276 Calories

4g Fat

36g Carbs

4g Fiber

21g Protein

667mg Sodium

Homemade Pizza - the only way to go!!

I now realize I can eat pizza..... when I first started my journey - pizza was OFF LIMITS!  But now I do enjoy it about once a month.  But when I have it I typicallly make it at home.  I made pizza on Friday.  Turned out delish - low calorie and tasty too?!  Even my boyfriend who loves pizza likes it so it must be good! ;)  It's way cheaper than ordering pizza - way healthier, and only takes about 15 minutes to make (cook time included!)....

Mama Mary's thin & crispy pizza crust (come two in a pack)

pizza sauce (I used Classico this time)

Turkey Pepperoni

green pepper

onion

shredded pizza blend cheese (reduced fat)

shredded cheddar (just a little bit)

Preheat oven to 450.  Spray pizza crust lightly with olive oil.   Top with sauce, then a little cheddar -- then pepperoni & veggies, then the pizza blend cheese.  Reduce oven temp to 425, bake for 8-12 minutes.

Half the pizza has less calories than two slices of Dominos pepperoni pizza!

535 Calories

20g Fat

72g Carbs

3g Fiber

19g Protein

Pepperoni Chicken?!

I just came up with this last minute last night.... wasn't really sure what to make and hadn't put much thought into it as we had been out runnig around most of the day after my workout that morning.... Well what I came up with was yummy - even my boyfriend liked it!

2 skinless boneless chicken filets (we get the Perdue, from bj's, there's 4 of them in a pouch - 2 filets per serving)

turkey pepperoni (6 for two servings)

fat free (or reduced fat) cream cheese (1/4-1/3 block for two servings)

grated parmesan cheese

1/4 cup pizza sauce

Boil chicken filets in pan until they are done.  Mix cream cheese (softened) and parmesan together and spread over the chicken (I just put two filets together for one serving and topped two together).  top with three slices pepperoni.  Broil for a few minutes - and then top with pizza sauce.

Enjoy!!

202 Calories

5g Fat

9g Carbs

31g Protein

(I had mine with a side of brussels sprouts)  :)



Chocolate for breakfast? Yes please!!!

Ok so maybe my title was a little deceiving... But this still a great recipe (and there is chocolate in it) so try it!!  I have done this a couple days this week and it's yummy!  I pair this with some scrambled egg whites and it works great!

1 packet BetterOats OatFit Maple & Brown Sugar Oatmeal

water

chocolate protein powder (1/4 scoop)

dash of cinnamon

Mix oatmeal, protein powder & cinnamon.  Add water.  Heat in microwave as usual (1 minute).  Stir thoroughly.  Enjoy. 

You'll notice I add cinnamon to a lot of stuff.... Cinnamon is so good for you.  It helps control your blood sugar (for one) so it's good to have in carb-y foods.  Plus it just tastes good.

135 Calories

3g Fat

19g Carbs

3g Fiber

11g Protein

238mg Sodium

Brussels Sprouts!

Never had these before.... I always heard they were gross, so I never wanted to try them.  Since I've been on this journey I've tried a lot of new things.... My first big new thing this year was shooting a 9mm (previously had shot a Glock .40) - and that turned out awesome -- not to mention the whole past year of trying new things was awesome too - so I'm continuing that this year!  I was in Wal-Mart yesterday to get some veggies and decided to get some frozen brussels sprouts.  I called my mom on the way home to ask how they're good - she is not a picky eater so I figured she could help me out!  Her response was 'Oh I'd never eat them!'  Turns out she had gotten sick after eating them once when she was a kid and has kind of held a grudge.  ;)  My boyfriend basically had the same response - but that's because he's not a big vegetable person.....

Today I went ahead with my plan and cooked them up for lunch.  Threw a little Smart Balance Light butter on there, and some black pepper & sea salt -- Well turns out they were pretty stinkin' good.  I'm wondering if there's other ways to prepare them that would be good -- so expect recipe ideas including brussels sprouts on here in the near future!  :)

~ Today's Menu ~ 1/4/2012 ~

Haven't done this for a while so I figured it was a good idea - let's start the new year off right!! 

Worked out first thing this morning - 22 minutes on the elliptical, 25 minutes on the treadmill (3.5mph for 2-3minutes & 3.0mph for 2-3 minutes alternating)

Breakfast - 255 Calories
Protein shake (Chocolate protein powder, Silk Unsweetened Almond Milk, Cinnamon, pb2 Powdered peanut butter, ice)
Egg Whites, mushrooms, green peppers, onion, laughing cow light queso fresco & chipotle cheese wedge - topped with black bean & corn salsa

Morning Snack - 128 Calories
FitOats Maple & Brown Sugar Oatmeal w/chocolate protein powder mixed in 

Lunch - 502 Calories
Black Bean Wrap (black beans, salsa, shredded cheese (reduced fat), & low carb high fiber tortilla)
Salad (spinach, onion, mushroom, pistachios, chia seeds, hot sauce, fat free ranch)

Afternoon Snack - 90 Calories
Fit & Active Strawberry Light & Crispy Vitality Cereal Bar

Worked out for another 35 minutes - elliptical
Total Calories burned from Exercise today: 919

Post Gym Snack - 180 Calories
Market Pantry Double Dark Chocolate Nutrition Bar

Dinner - 607 Calories
Thin boneless pork with onions
steamed shrimp
creamy black beans & corn (see previous blog post)
salad (romaine, chipotle cheddar tortilla strips, fat free ranch, hot sauce, pistachios, chia seeds, onion, green pepper, mushrooms)

Snack - 165 Calories
Vanilla Greek Yogurt, Vanilla protein powder, cinnamon (frozen)

Total Calories Consumed: 1927

Creamy Black Beans & Corn

I don't eat corn very often - only a couple times a month (and even then I don't eat much) - but I do like it.  I had some leftover black beans from today's lunch (which I posted earlier) and thought I'd mix some frozen corn in for a yummy side for tonight's dinner..... Then it kind of took on a life of it's own.  Turned out to be so good I just had to share....  Enjoy!! 

3/8 Cup Black Beans - Drained/Rinsed

2/3 cup whole kernel yellow corn - frozen

about 1 tbsp Philadelphia Cooking Cream - Santa Fe Blend

2tbsp Salsa (I use black bean & corn salsa)

Combine corn, beans & cooking cream in a small frying pan... on medium heat.  Heat through until beans & corn are hot/done (this takes a few minutes but not long at all) - reduce heat to low and add in salsa -- mix in to corn/bean mixture and heat on low for about 2 minutes.... Makes 2 servings.

124 Calories

3g Fat

21g Carbs

4g Fiber

5g Protein

261mg Sodium

Simply Delicious Black Bean Wrap

Someone posted this idea on myfitnesspal.com the other night - - It's a Jillian Michael's recipe - but I had to (of course) tweak it and make it my own.  I just had it for lunch and let me tell you - so tasty!  It packs some heat (which you can increase or decrease, depending on your taste), it's simple to make (only has a few ingredients that you probably already have on hand) and it's nutritious!  Takes only a few minutes to make....   It may seem high in carbs, but it's also LOADED with fiber & protein -- this is a perfect lunch!!  I had my wrap with a salad.

3/4 cup Black Beans - rinsed & drained
2tbsp reduced fat Shredded Cheddar
1/2 tsp cumin
pinch of cayenne
whole wheat wrap - I used Ole Healthy LifeStyle Xtreme Wellness High Fiber Low Carb whole wheat tortilla
2tbsp salsa

Combine in food processor - beans, cheese, cumin, cayenne.  May need to add a little water to keep everything moving.  Process until blended nicely - should be mashed potato consistency.  Put into a whole wheat wrap - and roll up like a burrito.  Nuke in microwave for about 30 seconds - until warm.  Top with salsa.

336 Calories
10g Fat
51g Carbs
24g Fiber
26g Protein
950mg Sodium

Breakfast Burrito? Yes, please!

Ahhh -- this is one of my favorite things to eat.... It's low in calories, high in fiber and protein, and very tasty!! You can customize it with whatever kind of veggies you like - this morning I just used mushrooms.  And you can also choose your favorite salsa -- I personally love Black Bean & Corn Salsa.  This is actually good any time of day, but I like to have it for breakfast or lunch.  Pair this with some greek yogurt - you're off to a good start for the day!

1 Ole Extreme Wellness High Fiber Low Carb Tortilla

1 wedge Laughing Cow Light Queso Fresco & Chipotle Cheese

1 Mushroom - chopped

3 tbsp (1 serving) Liquid Egg Whites (I use Great Value - WalMart)

2tbsp (1 serving) Salsa (I use Great Value - WalMart - Black Bean & White Corn Salsa)

Cook Egg whites & mushroom in small frying pan -- scrambled style.

Spread the cheese wedge on the Tortilla - an entire wedge is only 35 calories!

When egg whites have firmed up and are done (mushrooms should be a bit softened too) place them in the middle of the tortilla - and roll up like a burrito.

Top with 2tbsp salsa. 

Dig in!!!

155 Calories

4g Fat

25g Carbs

13g Fiber

16g Protein

686mg Sodium