Brown Sugar Banana Baked Oatmeal

Here's an updated version of the baked oatmeal.... Slightly different - and more 'cakey' in texture.  Low in calories, low in sodium, and a fair amount of protein.  These are GREAT with greek yogurt (flavor of your choice, or I like to do plain greek yogurt and add some vanilla protein powder and cinnamon to the yogurt) - and make a great addition to breakfast or even as a snack!

2 medium bananas (this is a great recipe to use your over ripe bananas too!) - sliced

2 cups quick oats

2 scoops vanilla protein powder

2 eggs

1 tsp baking powder (reduced sodium)

dash salt (I use salt substitute)

2 cups unsweetened coconut milk

1/2tsp Truvia

2tsp splenda brown sugar blend

Cinnamon (to taste)

Preheat oven to 375.  Spray 13x9 baking dish with non-stick cooking spray.  Place bananas in bottom of baking dish in single layer.  Sprinkle with a dash (about 1/3 of the 1/2tsp Truvia) and cinnamon.  Cover with aluminum foil - bake 15 minutes (10 minutes if bananas are already a bit soft).

Beat eggs together.  Combine all remaining ingredients in large bowl - mix well. 

Remove bananas from oven - remove foil.  Pour oat mixture over bananas.  Spread evenly. 

Sprinkle cinnamon on top. 

Bake (uncovered) for 30 minutes (still at 375). 

Remove from oven, let cool, cut into 12 even 'bars'.

115 Calories

3g Fat

16g Carbs

2g Fiber

7g Protein

49mg Sodium

Cheesy Chicken Zucchini 'Cupcakes'

I know, I know, these don't really look like any kind of cupcakes.... But I called them that because I baked them in a muffin tin....  (and the picture isn't beautiful, but you'll won't care once you taste these because they are scrumptious!!)

This is a pretty quick dinner....  Anyone - including the kiddos will like it.  Even my boyfriend said it was good (which is a lot coming from him).  It's high in protein, and low in calories & carbs which makes it the perfect dinner dish!  Pair this with a side salad and dinner's done!! 

5oz boneless/skinless chicken breast -

1 large zucchini - sliced

4tbsp fat free cream cheese - softened

4tbsp salsa of your choice (I used Wholesome Goodness Garden Style Mild)

diced onions (about a tbsp & a half)

mushrooms (1 med-large mushroom - chopped)

3tbsp parmesan cheese (I used grated)

Preheat oven to 375. 

Sautee or bake chicken until cooked through.  Feel free to add seasonings if you like -- I added some black & red pepper.

Set chicken aside.

Sautee zucchini for a few minutes.  Remove from pan and set aside.

Sautee onions & mushrooms until tender.  Set aside.

Combine salsa & cream cheese in a bowl. 

Spray muffin tin with non-stick cooking spray.

Layer in each muffin tin in this order - Zucchini, Chicken, Salsa/Cream Cheese mixture, zucchini, onion/mushroom, zucchini. ((When stacking them, try to place the largest slices of zucchini in the bottom of each cup in the muffin tin))

Lastly - top each with a sprinkle of parmesan cheese.

Bake 20 minutes.

When they're done, you'll need to remove them with a spoon (they may fall apart a little because of the cream cheese), but they'll stay stacked for the most part. 

Makes 2 servings of 6 'cupcakes' each.

Nutrition information - per serving =

184 Calories

4g Fat

11g Carbs

2g Fiber

22g Protein

382mg Sodium

Key Lime Protein Bars

These are pretty simple to make.  It's kind of like a cross between cheesecake & key lime pie - but in the form of a good for you protein bar!  Score! 

1 egg

2 egg whites

8oz Fat Free Cream Cheese - softened

2tbsp plain non-fat greek yogurt

1/2 cup non fat instant dry milk

2 scoops vanilla protein powder

2tbsp shredded unsweetened coconut

1tsp grated lime zest

2tbsp fresh lime juice

1tbsp lemon juice

1/2 cup unsweetened coconut milk

3tsp Truvia (or sweetener of choice)

Preheat oven to 375.

Whisk egg whites in bowl.  Combine cream cheese & remaining ingredients (minus eggs) in blender.  Once smooth, add eggs - blend until fully mixed.

Spray 8x8 dish with non-stick cooking spray.  Pour in batter.

Bake 30 minutes. 

8 Servings

128 calories

3g Fat

9g Carbs

1g Fiber

17g Protein

242mg Sodium

Chocolate Peanut Butter Mousse

If you read my blog you know that I track my food on MyFitnessPal.  On there, I typically log all ingredients in stuff I make for dinner/lunch/snacks separately so I get a clear picture of what my intake is.... Lately I've gotten requests to see how these individual items are being combined because they sound good.  Well my friends, they are good.  Here's something you see on my diary a lot.  I've been meaning to share it for a while, but other recipes I thought were more exciting made it on here first.  However, here is it, finally -- I know you'll be making it the first chance you get!!

8-10tbsp cool whip free

2tbsp PB2 Powdered Peanut Butter ((I have used Smuckers Natural Peanut Butter for this too - it tastes great, but it's much higher in calories & fat))

1tbsp Cocoa Powder (I use Hershey's)

2tbsp Dark Chocolate Chips

3-4tbsp water

2/3 scoop chocolate protein powder

Combine cocoa powder, protein powder, powdered peanut butter & water.  Mix well. Add in Cool Whip Free.  Mix thoroughly.  Sprinkle Chocolate Chips on top -- Freeze for half an hour.  Then prepare yourself for one of the tastiest treats EVER!  ;)   **Ladies, this is perfect for when you have one of those chocolate cravings -- you know what I'm talking about -- and don't want to blow your day!  This is so tasty, and although it has some fat & carbs - it also has 24g of PROTEIN!  Major SCORE when it comes to sweet chocolate treats!**

1 serving

364 Calories

13g Fat

46g Carbs

7g Fiber

24g Protein

196mg Sodium

 

No Bake Meal Replacement Bars

I keep looking for ways to keep more on the go foods in the house for my boyfriend to take to with him to work - it's the only way he'll take anything to eat.  It has to be easy.  But I don't like buying most packaged stuff (outside of yogurt and such) because there's so much crap in it..... These are super easy protein bars that are healthy, so tasty, and take hardly any time to make.  I found the recipe on proteinpowderrecipes.com and tweaked it just a bit, but it turned out so good!

3 cups quick oats

1 cup unsweetened coconut milk

8 tbsp Smuckers Natural Creamy Peanut Butter

4 scoops Chocolate Whey Protein Powder (I used Body Fortress)

Combine all ingredients in a mixing bowl.  Because Natural peanut butter tends to be a bit dry, this is hard to mix well just with a spoon or fork - I ended up using my hands to mesh all the ingredients together well.  Spray 8x8 baking dish with non-stick cooking spray.  Spread 'batter' evenly in pan -- a spoon does help with this part.  Optional: sprinkle a few packets of splenda evenly over the top.  Cover with plastic wrap and refrigerate overnight.  Cut in the morning.   I wrapped each bar in saran wrap and stuck them in the door of the fridge.  Makes the perfect grab and go snack or meal!! This would be a perfect breakfast - OR pre/post workout snack!!

Makes 8 servings

288 Calories

12g Fat

27g Carbs

5g Fiber

20g Protein

104mg Sodium

Eggplant Parm Stacks - with a twist!

I wanted to make something with eggplant tonight because I had three in the fridge I needed to use up.... This is what I came up with.  It is quite tasty - I think even the kids would like it!!  You can tweak it a bit with ingredients you want but it is DELISH the way I made it tonight!

2 small eggplants - unpeeled, cut into medallions - about 1/4 inch thick

1/2 cup no salt added spaghetti sauce (I used Rinaldi Tradition - No Salt Added)

24 slices turkey pepperoni

1/4 green pepper - chopped

3 small-medium sized mushrooms - chopped

1/3 cup shredded cheese - I used Mexican Blend

4tbsp grated parmesan

Preheat oven to 375.

Sautee Eggplant slices -- I also seasoned with a bit of Perfect Pinch Garlic & Herb (salt free seasoning).... Just takes a few minutes on each side.  I added a bit of water to the pan to 'steam' the eggplant.  Spray muffin tin with nonstick cooking spray.  Place one slice eggplant in the bottom of each cup in the muffin tin.  Remove remaining eggplant from pan and set aside on a plate.  Sautee mushrooms & green peppers until tender - I also seasoned these with a little of the garlic & herb seasoning - and added a bit of water to 'steam' them.  (This helps them cook a bit quicker, yet stay tender).  Now, layer in each muffin tin on top of the bottom slice of eggplant in this order -- 1 slice pepperoni, a little bit of shredded cheese, another slice of eggplant, some of the cooked veggies, a little bit of spaghetti sauce, another slice of pepperoni, a little bit of shredded cheese, and a little bit of parmesan on top.  Bake for 20 minutes.  When they're done, you can remove from muffin tin with a spoon and they'll stay in little stacks.

Makes 2 servings of 6 stacks each --

268 Calories

11g Fat

25g Carbs

12g Fiber

16g Protein

542mg Sodium



Banana Chocolate Chip Baked Oatmeal

I've made a variation of this before.... But this time I tweaked it a bit.  Took out the berries .... added some protein powder.... and added some YUMMY dark chocolate chips.  Who wouldn't like this?  It's perfect if you want something sweet/pastry like for breakfast but don't want the guilt.  It's also a perfect snack -- and would make a great pre or post-workout snack!! 

1 medium banana - sliced

1 cup quick oats

dash salt (I used salt substitute for lower sodium)

1/2 tsp baking powder (I used Rumford low sodium)

1 egg

1 scoop vanilla protein

1 1/4 cup unsweetened coconut milk

1/2 tsp honey

3/4 tsp Truvia (or sweetener of choice)

1tsp vanilla extract

Cinnamon

1tbsp chocolate chips (I used dark chocolate chips)

Preheat oven to 375.  Spray 8x8 baking dish with non-stick cooking spray.  Place banana slices on bottom of baking dish in single layer.  Sprinkle with some cinnamon, and some 1/4 tsp Truvia.  Cover dish with foil and bake for 15 minutes.  Combine dry ingredients (oatmeal, salt, baking powder, truvia, & cinnamon) in a dish.  In another dish, whisk together milk, honey, vanilla, & egg.   Pour oatmeal mixture over bananas.  Then pour milk mixture over oatmeal & bananas. Sprinkle chocolate chips on top.  Bake 30 minutes, until oatmeal is set.

Makes 6 servings.

125 Calories

4g Fat

17g Carbs

2g Fiber

7g Protein

50g Sodium