Receipe Cards

8/12/2019 Receipe Cards

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Fat Free/Sugar Free Oat Bran Banana Muffins

These only have 150 calories, no fat, 5 g of fiber and 5 g of protein.

Tips: For variety add ¼ c. of cranberries or raisins or chopped dates. Don’t be afraid to work with the

apple sauce and yogurt amounts to make these drier or moister to suit your taste.

Ingredients:1¼ c. Whole wheat pastry flour1 c.½ c1 tbs½ tsp¾ c.¼ c.3 tbs21 tsp2

1 c.4 tbs.

Oat branSplenda or Splenda brown sugarBaking powderSaltSkim milk, soy milk or almond milkUnsweetened apple sauceFat free plain yogurtEgg whites

VanillaRipe bananas, peeled and chopped

Chopped pecansGround flax seeds

Directions:

Preheat oven to 400°F. Line muffin tin with paper muffin cups. Combine 5 ingredients in a large bowl. Mixmilk, apple sauce, yogurt egg whites and vanilla in a second bowl and add to dry ingredients. Stir until justcombined. Mix in bananas, pecans and flax seeds. Divide mix between 12 muffin cups. Bake about 20minutes until toothpick inserted into center comes out clean.



Unusually Tasty Whole Wheat Bran Muffins

These only have 150 calories, no fat, 5 g of fiber and 5 g of protein.

Tips: For variety add cranberries or raisins or chopped dates instead of figs. Don’t be afraid to work with

the apple sauce and yogurt amounts to make these drier or moister to suit your taste.

Ingredients:1c. Whole wheat pastry flour½ c.¼ c.¼ c.¼ c.2 tsp.2 tsp.1 tsp.

½ tsp1 c.½ c.

1/3 c.21 ¼ c.1 tbs.1 tsp.

Oat bran All purpose flourCoarse wheat branSplenda or Splenda brown sugarGround cinnamonBaking powderBaking sodaSaltChopped dried figsChopped pecans

Unsweetened apple sauceLarge eggs or 4 egg whitesNon-fat plain yogurt

Vanilla extractGrated lemon peel (lemon zest)(optional)

Directions:

Preheat oven to 400°F. Line muffin tin with paper muffin cups. Combine dry ingredients in a large bowl.Mix wet ingredients in a second bowl and add to dry ingredients. Stir until just combined. Divide mixbetween 12 muffin cups. Bake about 20 minutes until toothpick inserted into center comes out clean.



World’s Best Biscotti

These blow away anything from the coffee shop!

Tips: Use the new non-stick foil to line the baking sheets – if you have not tried it you will love it! For

variety add raisins or chopped dates instead of cranberries, and pecans or walnuts instead of pistachios.

Ingredients:2c. Whole wheat pastry flour2/3 c.½ tsp1 tsp½ tsp13 tbs½ c.½ c.1/3 c.1 tsp

SplendaBaking powderBaking sodaSaltLarge egg or 2 egg whitesSmart balance butter spreadDried cranberriesSlivered almondsShelled and chopped pistachiosnutmeg

Directions:

Preheat oven to 350°F. Line a baking sheet with non-stick foil. Combine flour, Splenda, baking soda,baking powder and salt in the bowl of a stand mixer. Mix with spoon. Add eggs and butter spread and mixon medium until a loose dough forms, about 1 minute. Stir in cranberries, nuts and nutmeg and mix untilincorporated, about 15 seconds. Transfer dough to baking sheet. Spray hands with cooking spray and formdough into a long, flat log, about 14 inches long and 4 inches in diameter. Bake until the outside of the logis firm and browned, about 25 minutes. Remove from the oven and cool for 10 minutes. Using a serratedknife, slice the loaf into ¼-inch thick slices. Arrange the slices on the non-stick foil lined baking sheet (itmay take 2 batches) and return to oven, baking until lightly toasted, about 12 minutes. Cool. Store in anairtight container for up to 2 weeks.



Energy Bars

Tips: For variety add raisins, chopped dates, cranberries or peanut butter bits in place of the chocolatechips.

Ingredients:4c. Old fashioned rolled oats1 c.1 c.1 tsp2 c.21 c.½ c.½ c.2 tsp1 tsp½ c.½ c.

½ c.

Splenda brown sugarGround flax seedsCinnamonWhole wheat pastry flourLarge eggs, beatenHoneyCanola oil

Applesauce Vanilla extractSaltSesame seedsSunflower seeds

Semi-sweet chocolate chips

Directions:

Preheat oven to 350°F. Mix the rolled oats, brown sugar, ground flax seeds, cinnamon, and flour togetherin a large bowl. In a separate bowl, whisk together the eggs, honey, canola oil, apple sauce, vanilla andsalt until blended. Stir into the oat mixture. Add the sesame seeds, sunflower seeds and chocolate chips.Spray your hands with non-stick cooking spray and mix the ingredients together. Press into a 8 x 11 non-stick pan. Bake until the edges are golden brown, 20 to 25 minutes. Cook almost completely before cuttinginto 2 inch bars.



Yummy Bars

These bars have 195 calories, 7.4 g protein, 5 g fat, 5 g fiber.

For variety add raisins or chopped dates in place of the figs.

Ingredients:1c. Rolled oats1/3 c.3 tbs1 c.½ tsp½ tsp½ c.½ c.½ c.¾ c.¼ c.1

½ c.1 tbs

Oat branGround flax seedsWhole wheat pastry flourBaking powderSaltChopped roasted peanutsDried cranberriesChopped figsSmart balance peanut butterSkim milkLarge egg

HoneyFresh lemon juice (optional)

Directions:

In a large bowl stir together the oats, oat bran, flax seeds, flour, baking powder, salt, peanuts, cranberriesand figs until well blended. In the bowl of a stand mixer beat together the peanut butter, milk, egg, honey,lemon juice until well blended. Add the flour mixture to the peanut butter mixture and beat until blended.Scrape dough into a 8 x 11 non-stick pan that has been lined with plastic wrap. Leave an overhang on theends. Spray hands with cooking spray and press dough into pan. Chill until firm, about 30 minutes.Meanwhile preheat oven to 300°F. Invert pan onto a work surface, lift off pan and peel off plastic. Using aserrated knife cut into 16 bars. Place bars about 1 inch apart on a baking sheet lined with non-stick foil.Bake until lightly browned and somewhat firm, about 20 minutes. Will store up to 2 weeks in an airtightcontainer and can freeze.



Crumble Squares

These are more like a dessert because they fall apart easily. The squares have less than 200 calories, 7 gprotein, 5 g fat, 5 g fiber. Add ¼ cup of ground flax seeds and ¼ cup of non-fat plain yogurt and up yourfiber! For variety add raisins or cranberries in place of the dates.

Ingredients:1 ½ c. Rolled oats1 ½ c.¼ tsp¾ tsp1 c.½ c.½ c.¾ lb.1 c.1/3 c.1 tsp

Whole wheat pastry flourSaltBaking sodaSplenda brown sugarSmart Balance spreadUnsweetened apple sauceChopped datesWaterSplenda brown sugarLemon juice or almond extract or vanilla

Directions:

Preheat oven to 350°F. In a large bowl combine oats, flour, salt, 1 cup Splenda brown sugar, and bakingsoda. Mix in the Smart Balance spread until crumbly. Press half of the mixture into the bottom of a non-stick 9 x 9 pan. In a small saucepan over medium heat, combine the dates, water and 1/3 cup of theSplenda brown sugar. Bring to a boil and cook until it starts to thicken. Remove from heat and stir in thelemon juice. Spread the filling over the base. Pat the remaining crumb mixture over the top. Bake for 20 – 25 minutes until the top is lightly toasted. Cool before cutting into 12 squares. Portion control is the keywith this treat.



Cake-like Nut Bars

These bars have 275 calories, 12 g protein, 23 g of good fat, 5 g fiber.

The almonds need to be ground in a food processor but if you have one this is worth the effort!! This

cake-like treat has a nutty, chewy texture that is unexpected but again, well worth the effort.

Ingredients:6 Eggs1 ½ c.3 ½ c.3 tsp

SplendaFinely ground almonds

Almond extract or vanilla

Directions:

Preheat oven to 325°F. Line the bottom of a 9 x 9 non-stick pan with non-stick foil. Separate the eggs andreserve the whites. Beat egg yolks until thick and tripled in volume. Add Splenda slowly, beating until verythick. Slowly fold in the nuts and extract. Beat egg whites until stiff but not dry. Fold them into the yolkmixture. Pour the batter into the pan and bake 45 minutes to an hour, until golden brown and edges just

begin to separate from edges of the pan.



Filler-up Cookies

These dense cookies are not “sweet sweet” so don’t expect that. But they are healthy, tasty and filling. Forvariety substitute chopped dates or dried cranberries for the raisins. If they’re too dry for you add a rip ebanana to the mix but be careful with all of these recipes. If you start adding too much or replacing items

with real stuff, like sugar or butter you will have defeated the point!!!

Ingredients:½ c. Smart Balance spread1 c.1 1/3 c.2 tsp21/3 c.1 c.1 c.2 c.½ c.1 tsp.

1 tsp.2 tsp.1 c.

Smart Balance peanut butterSplenda brown sugar

Vanilla extractLarge eggs or 4 egg whitesWater or low-fat buttermilkWhole wheat pastry flour

All purpose flourQuick cooking oatsGround flax seedsSalt

CinnamonBaking sodaRaisins

Directions:

Preheat oven to 350°F. In a large bowl mix together spread, peanut butter, brown sugar and vanilla untilcreamy. Beat in eggs and water. In another bowl mix together flours, oats, wheat germ, salt, cinnamonand baking soda. Add dry mixture to peanut butter mixture. Stir in raisins. Drop by ice cream scoopfuls 2½ inches apart on a cookie sheet lined with non-stick foil. Slightly flatten each mound. THIS IS KEY. Bake15-20 minutes until golden brown and firm. Baking time depends on how moist you like them. Sprinklewarm cookies with a mixture of cinnamon and Truvia for an extra sweetness. Though Truvia is not cheap itis amazing!!



Keep You Going Cookies

These dense cookies have 179 calories, 3 g fat, 5 g protein, 5 g fiber. For variety replace walnuts withpecans, replace raisins with chopped dates or dried cranberries.

Ingredients:3/4 c. Whole wheat pastry flour½ c.½ tsp1 tsp½ tsp¼ tsp2 tbs¼ c.¼ c.3 tbs1¼ c.1 tsp

½ c.½ c.1/3 c.1/3 c.¼ c.

All purpose flourBaking sodaCinnamonNutmegSaltSmart Balance spreadUnsweetened apple sauceSplenda brown sugarSplendaLarge eggPumpkin pie puree or sweet potato puree

Vanilla extract

Rolled oatsBran cereal flakesRaisinsChopped walnutsGround flax seeds

Directions: Preheat oven to 350°F. In a medium bowl mix together flours, baking soda, cinnamon,nutmeg and salt. In a large bowl combine spread, applesauce and sugars and mix on high speed untilmixture is light in color, about one minute. Add egg, puree and vanilla and beat an additional 30 seconds.

Add flour mixture and beat 30 seconds. Add oats, flax seeds, flakes, raisins and walnuts and mix on lowuntil just mixed. Using an ice cream scoop drop on a cookie sheet lined with non-stick foil. Flatten cookiesuntil ¼ inch thick. THIS IS KEY. Bake 12 minutes until fragrant but still soft. Baking time depends on howmoist you like them. Sprinkle warm cookies with a mixture of cinnamon and Truvia for an extra sweetness.Though Truvia is not cheap it is amazing!!



Cozy ChickenThis easy 4 serving dinner has just 293 calories per serving!! 5 g fat (including 1 g saturated fat), 45 gprotein, 11 g crabs, 3 g fiber.

Ingredients:4 Skinless chicken breasts on the bone

2 tsp.1122½ c.1½ tsp¼ tsp

Salt and freshly ground black pepperOlive oilMedium yellow or white onion thinly slicedRed, orange or yellow bell pepper thinly slicedPortobello mushrooms thinly slicedCloves of minced garlicDry white wine14 ½ oz can of whole tomatoes chopped (reserve juice)Dried oreganoRed pepper flakes

Directions:Rinse the chicken and pat dry with paper towels. Season both sides with salt and pepper. Heat the oil in apan over medium high. Brown the chicken on both sides until a deep golden brown (about 8 minutes).Remove the chicken from the pan, reduce the heat to medium and add the onion and peppers. Cover andcook, stirring occasionally, until the veggies begin to soften. Add the mushrooms and continue to cook,stirring occasionally, until the mushrooms begin to soften. Add the garlic and wine and cook until the wineis reduced by half. Add the tomatoes and juice, oregano, pepper flakes, cover and cook 10 minutes.Return the chicken breasts and simmer, covered, about 20 minutes.



Tart & Sweet Quinoa SaladThis is the best introduction I know to the amazing source of protein that is quinoa! Tip: I thought thegreen onions were too strong and now omit them. I do not like green beans and never put them in either.For variety you can substitute raisins for the dried cranberries. Here is the original recipe.

Ingredients:1 c. Quinoa2 c.1 c.1 c.¼ c.2¼ c.1 ½ tbs4

Low sodium vegetable stockDried cranberriesFrozen green beans, defrostedChopped walnuts or pecansGreen onions, slicedBalsamic vinegarOlive oilCloves minced garlic

Directions:

In a dry skillet sauté the quinoa over medium high heat until it smells nutty and starts jumping like popcorn.Next rinse it three times. THIS IS A KEY STEP TO REMOVING THE BITTER RESIDUE THAT IS ON IT ANDKEEPS PEOPLE FROM LIKING IT. Add the quinoa to the vegetable stock in a small pot and bring to a boil.Cover and simmer slowly until the liquid is absorbed, about 15 minutes. In a medium bowl, combine thequinoa, dried cranberries, green beans, walnuts and green onions until well mixed. In a small bowl whisktogether the balsamic vinegar, olive oil and garlic. Pour over the quinoa mixture and toss. Chill 30 minutesbefore serving. Gets even better the next day.



Skewered ChickenThis easy 4 serving dinner has just 220 calories per serving!! 6 g fat (including 1 g saturated fat), 27 gprotein, 14 g crabs, 2 g fiber.

Ingredients:1 lb. Skinless boneless chicken breasts cubed22 tbs1 tsp½ tsp½ tsp½ c.½ c.½ c.2 tbs1 tbs8

Cloves minced garlicOlive oilGround cuminGround corianderSaltSeedless green grapesCherry tomatoesButton mushroomsChopped fresh mint leavesLemon juice10 inch skewers

Directions:

Whisk together in a medium bowl the olive oil (use this oil because it’s healthy!), lemon juice, garlic, cumin,coriander and salt. Add chicken cubes, toss and allow to marinate for 20 minutes. Meantime, soak theskewers in water if wooden. After the chicken has marinated thread chicken, grapes, tomatoes andmushrooms evenly onto the skewers. Spray a grill pan with cooking spray and heat over medium high oruse the outdoor grill. Grill about 3 to 4 minutes per side until the chicken is cooked. Sprinkle with mintleaves and serve.



Hearty Vegetable SoupThis easy 6 serving dinner has just 140 calories per serving!! 4 g fat (including 0.5 g saturated fat), 8 gprotein, 19 g crabs, 5 g fiber.

Ingredients:1 15 oz. can of low-sodium cannellini beans, rinsed and chopped1 tbs.½22111 tbs2 tsp32 oz12 c.

Olive oilDiced yellow or sweet white onion, dicedDiced carrotsStalks of diced celerySmall diced zucchiniClove minced garlicChopped fresh thymeChopped fresh sageLow sodium vegetable broth14 ½ oz can no salt added diced tomatoesChopped baby spinach leavesSalt & pepper to taste once cooked

Directions:

In a small bowl mash half of the beans with a masher or the back of a spoon. Heat the oil in a large souppot over medium high heat and add the onions. Sauté until translucent. Add the carrots, celery, zucchini,garlic thyme and sage. Cook until the veggies are tender, about 5 minutes. Add the broth and tomatoeswith the juice and bring to a boil. Add the mashed and whole beans and spinach leaves and cook until thespinach wilts, about 3 minutes.



Quinoa & Cucumber SaladYou may have never tried quinoa. It’ s a great source of protein and tastes good too! This is not as good asthe Tart & Sweet Quinoa salad in my opinion, but if you l ike cucumbers it’s good.

Ingredients:1 c. Quinoa2 c.½113 tbs¼ c.3 tbs

Low sodium vegetable stockEnglish cucumber diced with skin onGreen end of a scallion dicedRoasted red pepper dicedDiced cilantroFeta cheeseSlivered almonds

Directions:

In a dry skillet sauté the quinoa over medium high heat until it smells nutty and starts jumping like popcorn.Next rinse it three times. THIS IS A KEY STEP TO REMOVE THE BITTER RESIDUE FROM IT. Add thequinoa to the vegetable stock in a small pot and bring to a boil. Cover and simmer slowly until the liquid isabsorbed, about 15 minutes. In a large mixing bowl combine the quinoa with the remaining ingredients.Chill and serve. Makes great left overs.



Easy Turkey Meatloaf This easy 8 serving dinner has just 150 calories per serving and makes enough for leftovers!! 3.5 g fat(including 0.5 g saturated fat), 32 g protein, 14 g crabs, 2 g fiber. Start using low sodium or no sodiumadded products and salt to taste instead.

Ingredients:

¾ c. Quick cooking oats½ c.12 lbs.½ c.22 tsp.¼ c.½ tsp½ tsp.1

Skim milkMedium yellow or sweet white onionGround turkeyChopped red, yellow or orange bell pepperLarge eggs, beatenWorcestershire sauceKetchupSaltGround black pepper8 oz. can low sodium or no sodium added tomato sauce

Directions

Preheat oven to 350°F. In a small bowl stir together the oats and milk. Thinly slice ¼ of the onion and setaside. Finely chop the remaining onion. In a large bowl combine the turkey, oats, chopped onion, bellpepper, eggs, Worcestershire sauce, ketchup, salt and pepper. Mix until just combines. Shape into a loafand place in a non-stick loaf pan. Pour the tomato sauce over the top and sprinkle the sliced onions on top.Bake for about an hour until the meat thermometer reads 160 degrees. Remove and let cool 10 to 15minutes before slicing or it will fall apart



Crispy Chicken StripsThis easy 4 serving dinner has just 328 calories per serving!! 6 g fat (including 1 g saturated fat), 36 gprotein, 33 g crabs, 1 g fiber. Dip in the Sauce that follows.

Ingredients:1 ¼ lb. Skinless boneless chicken breasts cut into strips½ c.4 c.

Low fat buttermilkWhole grain cereal (life, corn check or corn flakes)Salt & Pepper

Directions:

Preheat oven to 400°F. Place chicken in a bowl with the buttermilk and chill for 15 minutes. Meanwhile,put the cereal in a Ziploc bag and crush with a rolling pin or a glass. Transfer the crumbs into a shallowpan. Remove chicken strips; season both sides with salt and pepper and roll in the crumbs. Place in abaking sheet lined with non-stick foil. Bake 8 to 10 minutes. Allow to cool while you make the dippingsauce as the chicken becomes crisper as it cools.



Dipping Sauce for Crispy Chicken

Ingredients:½ c.1 tbs

3 tbs

Dijon mustardOlive Oil mayo (no saturated fat!)(Kraft & Smart Balance brands are the

best)Splenda or Truvia (Splenda dissolves best but Truvia tastes most likesugar)

Directions:

Stir together all ingredients.

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