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2007-07-05T10:45:00.000-05:00

It's clear that I can't keep up with a recipe blog. Instead, click on over to Kek's Good Food Blog. You won't be disappointed!

Sara's On-The-Fly Pineapple Protein Smoothie

2007-05-05T17:10:00.000-05:00

1 cup light vanilla soy milk
1/2 c. unsweetened pineapple tidbits
1 scoop vanilla protein powder (I used EAS 100% whey)
ice

Put all ingredients in blender, blend, pour, enjoy. Lick lips and think, Mmm... I'll make this again.

South Beach Coconut Chicken

2007-05-05T14:19:00.000-05:00

Serves 2

Chicken braised in coconut milk (Opor Ayam) is a true classic of Indonesian fare. We did change the chicken to white meat instead of the traditional drumstick or wing. New traditions can sometimes be better than old ones!

Ingredients
1 tablespoon extra-virgin olive oil
1/2 pound chicken breast tenders
1/2 tablespoon chicken broth
1/2 medium onion, chopped
1 clove garlic, minced
3/8 teaspoon dried cilantro
1/2 teaspoon grated fresh ginger
1/2 teaspoon finely grated lemon peel
1/16 teaspoon ground cumin
1/2 pinch of ground turmeric
1/2 cup light coconut milk (no sugar added)
1 tablespoon macadamia nuts, finely ground
1/2 teaspoon sugar substitute
1/8 teaspoon ground red pepper
1/2 tablespoon tamarind paste (available in Indian and specialty food markets)
1 teaspoon water Scallion, chopped (for garnish)

Instructions
Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside.

Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric; cook for 5 minutes (or until the onion is tender but not browned). Stir in the coconut milk, nuts, sugar substitute, and red pepper. Return the chicken to the skillet, cover, and simmer for 10 minutes (or until the chicken is cooked through).

Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan. In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 cup.

Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion.

Nutritional Information:
360 calories
25 g total fat (14 g sat)
66 mg cholesterol
10 g carbohydrate
28 g protein
3 g fiber
60 mg sodium

South Beach Curried Chicken Salad

2007-05-05T14:15:00.000-05:00

I'm making this immediately! Sounds delicious and easy.... score!

Makes 4 1-cup servings

Serve this sensational salad as is or try it inside half of a large scooped-out tomato or on top of fresh salad greens.

Prep time: 15 minutes

Ingredients
11/2 cups plain fat-free or low-fat yogurt
1 tablespoon curry powder
1/2 teaspoon ground ginger
11/2 pounds boneless, skinless chicken breasts, cooked and cut into 1/2-inch cubes
3 celery stalks, diced
1/2 small red onion, diced
1/4 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together yogurt, curry powder, and ginger in a large mixing bowl. Stir in chicken, celery, onion, and cilantro; season to taste with salt and pepper. Serve at room temperature or refrigerate for at least 1 hour before serving for more concentrated flavor.

Nutritional Information:
240 calories
2.5 total fat (0.5 g sat)
11 g carbohydrate
44 g protein
1 g fiber
270 mg sodium

Sara L's Choco Mud Cheesecakes

2007-03-24T07:59:00.000-05:00

These little high-protein pots of deliciousness veer right into the realm of decadent indulgence (mmmmm…..). And yet, they fit right into a healthy lifestyle as a snack or a dessert AND they don’t require any real kitchen skills. What’s not to like?

Makes 4

Ingredients:
100g full fat ricotta (if you wanted to reduce the fat content further then use low-fat ricotta, but I don’t like the taste or texture of it… ew!)
100g low-fat quarg/kwark – the one I use has 9g protein, 2g fat per 100g)
100g yogurt – I use ‘Easiyo Organic’
75g xylitol
30g cocoa
5g gelatine (or use 1 sachet – that’s usually 4g). You could use Agar if you are making a vegetarian version.

Mix all the ingredients except the gelatin in a bowl (why do recipes always have to state ‘in a bowl’.. what else would you use?). Dissolve the gelatine in half a cup of water and add to the mix. Depending on the lumpiness of your quarg you might want to give it a blasting in the blender, but I find that the hot water melts everything down nicely.

Divide the mix evenly into small containers or cups and let it set in the fridge overnight.

Nutrition Information

Per Serve
Energy (Kj) 640.15
Energy (Calories) 152.87
Total fat 6.48g
Total carbs 26.10g
- of which sugar alcohols 19g
Protein 8.72g
P: 21%
C: 17%
F: 35%
Sugar Alcohols 28%

% is for calories contributed per macronutrient. Xylitol has to be calculated separately because it only delivers 2.4 cals per gram, instead of the usual 4 cals per gram that a carb would yield.

Coconut Shrimp Curry

2007-02-18T10:59:00.000-06:00

(From the South Beach Diet newsletter.)

Serves 2

When making a curry, toast or warm the curry paste in liquid first, before adding other ingredients, to bring out the fragrant, complicated flavors. Opt for red curry paste as opposed to green, which is much spicier, and make sure you use unsweetened coconut milk, not the thick sweetened kind. We like to serve this over brown rice — the curry cooks so quickly, it will be done before the rice is finished cooking.

Tip: Since there's no oil in the pot, you must keep stirring the peppers and onions as they cook.

Ingredients
1 cup unsweetened light coconut milk, divided
1 teaspoon red Thai curry paste
1/2 large red pepper, thinly sliced
1/2 small onion, thinly sliced
2 teaspoons granular sugar substitute
1 teaspoon fish sauce
10-12 ounces extra-large shrimp
1 tablespoon fresh lime juice
Sliced fresh basil leaves and fresh lime wedges for garnish

Instructions
1. In medium saucepan over medium heat, bring 1/4 cup of the coconut milk and the curry paste to simmer. Add peppers and onions; cook 4 minutes, stirring often. Stir in remaining 3/4 cup coconut milk, sugar substitute, and fish sauce. Bring to a simmer; let cook 1 minute.
2. Add shrimp; cook 3 minutes, until shrimp is cooked through, stirring once to flip shrimp. Remove from heat; stir in lime juice. Serve over rice, garnished with basil and additional lime.

Nutritional Information:
399 calories
19 total g fat (13 g saturated fat)
235 mg cholesterol
19 g carbohydrate
37 g protein
2 g fiber
520 mg sodium

Creamy Coconut Shrimp with Crisp Veggies

2007-02-17T15:13:00.000-06:00

(This is from www.hungrygirl.com. If you haven't signed up for their daily newsletter, do it now!)

Ingredients:
1 cup Blue Diamond Almond Breeze, Unsweetened Vanilla (or light vanilla soymilk*)
2 tsp. low sodium soy sauce
1 oz. Torani Sugar Free Coconut Syrup
2 tsp. cornstarch
8 oz. uncooked shrimp; shell-off and de-veined
5 cups green beans (or veggies of your choice)
Optional: 1 tsp. red pepper flakes

Directions:
Begin by stirring to combine Almond Breeze (or soymilk), Torani Syrup, cornstarch, soy sauce, and (if desired) red pepper flakes in a medium-sized saucepan. Set stove to low heat and cook until mixture reaches a frothy boil. Stir and continue to heat for 2 - 3 minutes. Turn off stove, but leave sauce in the pan to thicken. Wash and cut green beans and place in a microwave-safe dish with 1/3 cup of water. Cover veggies with a lid or plastic wrap, and heat in microwave for 5 - 10 minutes (depending on how crisp you like ‘em). Drain liquid and set aside. Next, add shrimp to the sauce in the saucepan and cook at medium heat. Cook until shrimp are pink on the outside and opaque throughout (about 3 - 5 minutes; time will vary based on shrimp size). Top steamed green beans with shrimp and sauce. Sauce will thicken as it cools. Serves 2!

(1/2 recipe: 235 calories, 3g fat, 550mg sodium, 23g carbs, 10g fiber, 4g sugars, 30g protein = 4 Points)

Strawberry Blancmange

2007-02-14T14:29:00.000-06:00

(Another South Beach Diet recipe. Happy Valentine's Day!)

Serves 2

PREP TIME: 10 minutes
COOK TIME: 5 minutes
CHILL TIME: 2 hours or overnight

Similar to a Bavarian cream or Italian panna cotta, blancmange is an almond-flavored milk pudding, often thickened with gelatin. The name comes from the French blanc (white) and manger (to eat).

Ingredients

3/4 teaspoon unflavored gelatin
2 tablespoons cold water
1/3 cup unsweetened almond milk
1/8 teaspoon almond extract
1/8 teaspoon vanilla extract
1/4 cup light or fat-free whipped topping
1 cup diced strawberries
2 small perfect strawberries for garnish (optional)

Instructions

Lightly coat 2 (1/2-cup) ramekins or heart-shaped molds with cooking spray. Sprinkle gelatin over water in a cup and let stand for 2 minutes. Meanwhile, heat almond milk in a small saucepan over low heat, until it comes to a bare simmer. Add gelatin mixture and cook, stirring constantly, until dissolved, about 1 minute. Stir in almond and vanilla extracts. Transfer to a small bowl set over a bowl of ice water and stir until the mixture is thickened slightly. Add the whipped topping and diced strawberries; stir to combine. Divide mixture between ramekins and chill for 2 hours or overnight. When ready to serve, run a knife around the edge of the blancmange and, using your finger to help coax it from the ramekin, gently turn each out onto a plate. Top each blancmange with a whole strawberry, if desired, and serve.

Nutritional Information

Per serving:
60 calories
1 g fat
0 g saturated fat
1 g protein
10 g carbohydrate
2 g fiber
35 mg sodium

(Hint: Pair with a protein shake or another protein portion for a Body For LIFE-friendly meal or snack!)

Baked Chick Peas

2007-02-12T16:54:00.000-06:00

(Kek sent this one to me!)

8 oz. dry chick peas
4 tomatoes
2 onions
1 green pepper
2 cloves garlic
1/2 TSP marjoram
pinch of sage
1 TBSP chopped parsley
pepper
Light spray oil

Soak chick peas overnight or in boiling water for one hour. Boil them gently until just tender, or cook under pressure for about 20 minutes. Skin and quarter the tomatoes, peel and chop the onions and pepper and crush the garlic. Spray oil into pan and fry all the vegetables in it. Add the herbs and the cooked, drained chick peas. Season and cook in an oven proof dish, covered, at 325F for an hour.

Moroccan Chicken With Eggplant Garbanzo Ragout

2007-02-11T10:16:00.000-06:00

(Another South Beach Diet recipe!)

Serves 2

Don't be scared off by the number of ingredients in this dish; it all comes together quickly for a hearty yet slightly exotic meal. Remember to save some of the liquid drained from the beans for your sauce.

Ingredients

1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 teaspoon sherry vinegar
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
Salt and pepper
2 (6-ounce) boneless, skinless chicken breasts
1 medium (about 8 ounces) eggplant, unpeeled, cut into 3/4-inch cubes
1/2 medium onion, chopped
1 cup garbanzo beans and 1/4 cup liquid drained from can
8 ounces cherry tomatoes, halved
2 teaspoons fresh lemon juice
Chopped fresh parsley, for garnish

Instructions

1. Combine a teaspoon of the oil with the vinegar, cumin, coriander, cinnamon, salt, and pepper in a glass dish. Add chicken breasts; turn to coat. Cover with plastic wrap; refrigerate for up to 6 hours.

2. Heat remaining tablespoon of oil in large nonstick skillet over medium heat. Add chicken and cook, 4 minutes per side, or until cooked through. Using tongs, transfer chicken to platter; tent with foil to keep warm. In same skillet, cook eggplant and onion 8 minutes, until soft and slightly browned, stirring often. Stir in garbanzo beans with liquid, tomatoes, and lemon juice. Cook 3 minutes, smashing the tomatoes with a wooden spoon and stirring to blend flavors and warm through. Transfer to platter with chicken; garnish with parsley.

Nutritional Information:
450 calories
40 g protein
42 g carbohydrate
7 g fiber
15 g total fat
2 g saturated fat
74 mg cholesterol
642 mg sodium

Mocha Ricotta Creme

2007-02-07T14:28:00.000-06:00

(Another one from the South Beach Diet email newsletter.)

Serves 1

This delicious creation is a chocolaty variation of the South Beach Diet® classic dessert — the Ricotta Crème. Like the original, it's a rich and satisfying dessert that is sure to be a big hit!

Ingredients

1/2 cup part-skim ricotta cheese
1/2 teaspoon unsweetened cocoa powder
1/4 teaspoon vanilla extract
1 package sugar substitute
A dash of espresso powder (or instant decaf coffee)

Instructions

Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder. (I would add 1/2 to 1 scoop of chocolate protein powder to boost the protein in this recipe and maybe some berries for fiber and bulk.)

Nutritional Information:
180 calories
9 g total fat (6 g saturated fat)
38 mg cholesterol
8 g carbohydrate
14 g protein
0 g fiber
155 mg sodium

South Beach Sun-Dried Tomato Hummus

2007-02-06T14:29:00.000-06:00

Makes 2 cups hummus and 32 pita chips

Yogurt and sesame oil replace tahini in this hummus, creating a lighter texture than the norm.

Ingredients

8 (6-inch) whole-wheat pitas, cut into 4 triangles each
1 1/2 cups canned chickpeas, rinsed and drained
3/4 cup canned cannellini beans, rinsed and drained
4 sun-dried tomatoes (packed in oil), plus 1 tablespoon of the oil
1 small garlic clove, peeled
1/4 cup nonfat or low-fat plain yogurt
2 tablespoons fresh lemon juice
1/2 teaspoon toasted sesame oil
1/4 teaspoon ground cumin
1/4 teaspoon salt
Assorted raw and blanched vegetables, such as bell peppers, broccoli, carrots, cauliflower, cherry tomatoes, cucumbers, and scallions.

Heat oven to 350°F. Place pita wedges on a baking sheet and bake until crisp, 10 to 12 minutes. Purée chickpeas, cannellini beans, tomatoes plus 1 tablespoon of their oil, and garlic in a food processor. Add yogurt, lemon juice, sesame oil, cumin, and salt; process until smooth. Serve at room temperature with pita triangles and vegetables for dipping.

Nutritional Information

Per tablespoon dip:
25 calories
0.5 g fat, 0 g saturated fat
1 g protein
4 g carbohydrate
0 g fiber
65 mg sodium

Per 4 pita triangles:
170 calories
1.5 g fat, 0 g saturated fat
6 g protein
35 g carbohydrate
5 g fiber
340 mg sodium

MAKE-AHEAD: The flavors of hummus improve when it's made up to 3 days in advance; refrigerate in a covered container until ready to use. Bring to room temperature before serving. Pita chips can be toasted up to a day ahead.

Sara L's Mango Salsa

2007-02-06T14:23:00.000-06:00

150g fresh or canned mango
Tsp grated lemon or lime rind
Tsp lemon or lime juice
1/2 finely diced sweet red pepper
1/2 minced or finely chopped red onion
1/4 to 1/2 cup finely chopped fresh mint leaves
Tsp olive oil
(You can also add some finely chopped jalapeno or a pinch of cayenne for a bit of a kick!)

Mix ingredients and you're done. (Now THIS is my kind of recipe!) Excellent for adding some punchy flavour to a meat dish for very few calories. Make ahead of time and refrigerate for a few hours to let the flavours meld. This makes enough for 3 or 4 servings depending how much you like it!

Chocolate Ripple Cake

2007-02-06T14:15:00.000-06:00

(This was sent to me by Kek. It's a traditional Aussie recipe, and Kek recommends dipping the cookies in Cointreau. No twisting my arm there!)

Ingredients
300ml cream
1 tsp caster sugar
Vanilla essence
1 pack Arnott’s Choc Ripple Biscuits
Crushed nuts, grated chocolate or seasonal berries to decorate

Add sugar and a drop of vanilla essence to the cream and whip until very stiff. Join biscuits together by standing a biscuit on its side and sandwich with the next biscuit using a generous spread of cream. Continue until all the biscuits have been used and resemble a log. Cover the log thickly and entirely with the remaining cream. Place in refrigerator for at least 6 hours to set. Before serving, decorate log with grated chocolate, if desired. To serve, cut cake at a slight angle to ensure alternate layers of chocolate biscuit and cream are in each slice. Serve with seasonal berries, if desired.

Raspberry-Frangelico Tiramisu Cake

2007-02-04T09:26:00.000-06:00

(This one is from Kek. She found it in the December 2006 issue of Good Taste.)

2 eggs
¾ cup caster sugar
8 oz mascarpone
1 ½ tbs boiling water
2 tsp powdered gelatine
12 savoiardi sponge fingers (I used more than 12, it depends on their size)
1/3 cup Frangelico liqueur
10oz fresh or frozen raspberries
Whipped cream
Fresh mixed berries

Line a 8-inch springform pan with cling wrap, allowing the sides to overhang.

Whisk eggs and ½ a cup of the sugar in a heatproof bowl with an electric beater for 2 mins. Place over a saucepan of simmering water and whisk for 5 mins or until thick and pale. Remove from heat and whisk for 2 minutes or until cool.

Combine mascarpone and remaining sugar in a bowl. Add ¼ of the egg mixture and fold until just combined. Add remaining eg mixture and fold to combine. Place boiling water in a small bowl and sprinkle with gelatine. Stir until gelatine dissolves, add to mascarpone mixture and fold to combine.

Dip half the sponge fingers in Frangelico and arrange in the pan. Top with the raspberries, then pour half the mascarpone mixture over. Repeat with remaining biscuits, Frangelico, and mascarpone mixture. Place in the fridge overnight to chill.

Place cake on a serving platter, top with whipped cream (the cream is optional, but it covers any uneven bits) and mixed berries.

Kek's Protein Banana Bread

2007-02-03T15:29:00.000-06:00

(Who doesn't love warm banana bread fresh from the oven?)

Makes 10 slices.

3 ripe bananas, mashed
2 eggs, lightly beaten
¼ cup Splenda
½ cup cottage cheese
1 ½ cups wholemeal SR flour
½ cup chopped walnuts
2/3 cup vanilla whey protein powder

Blend cottage cheese until smooth then add bananas, eggs and sugar and blend till well mixed. Transfer to a large bowl. Sift flour and protein powder together into a separate bowl. Gradually blend flour mixture and walnuts into the banana mixture. If too dry to form a moist dough (this usually depends on the size and ripeness of the bananas), add 1-2 tbs skim milk. Spoon into a greased 10X 20cm loaf tin. Bake at 170 (160 fan forced) for approx 30-40 mins or until cooked in the centre.

You should get 10 slices from this loaf. Watch the cooking time – ovens vary and the protein powder makes this brown quite quickly. Because there is no added fat, this will not keep long, but can be sliced, wrapped and frozen. Just defrost a slice in the microwave when you want it (about 30-40 seconds on high should do it) and eat it while it’s warm.

Blueberry Muffins

2007-02-03T15:25:00.000-06:00

(Another recipe from buff goddess Kek!)

1 ¾ cups SR flour
2 scoops vanilla protein powder (such as Myopro)
1 cup rolled oats
¼ cup oat bran
¼ cup Splenda (optional)
2 tbs flaked almonds
½ cup frozen blueberries
¼ cup canola or grapeseed oil
½ cup low fat quark or low fat cottage cheese
½ cup fat free vanilla yoghurt
1 tsp vanilla essence
1 eggs
3 egg whites
2 tbs skim milk

Sift flour and Myopro into a large bowl. Add oats, oat bran, Splenda and almonds and mix well. Add blueberries and mix through. Put remaining ingredients into a blender or food processor and blend for a few seconds until well combined. Add to the flour mixture and mix with a wooden spoon till just combined. The mixture should be lumpy, and a few pockets of flour won’t matter. DON’T over mix, or you’ll end up with rocks.

Divide between 12 paper muffin cases and bake at 170 degrees for about 20 minutes or until cooked.

If you don’t have protein powder, leave it out and increase SR flour to 2 cups. You may need a little more sweetener if you do this.

Kek's Protein Cookies*

2007-02-03T15:16:00.000-06:00

*based on an original idea by Sara L

3 scoops vanilla whey or soy protein powder
1-2 tbs nut spread (I usually use almond, but peanut or hazelnut work too)
½ cup Ladybird Protein Crunch **
¼ cup almonds, chopped
¼ cup dried apricots, chopped
½ cup rolled oats
½ tsp vanilla extract
2 tsp Splenda or Xylitol
2-3 tbs warm water

Put protein powder into a bowl, rub in the nut butter with your fingers. Add oats, almonds and apricots, mix well. Dissolve Splenda in water, add vanilla. Add to other ingredients, mix in well with hands. If it’s too dry, add a little more water. It should stick together well when you squeeze it. Divide into 4 portions, roll into balls and flatten onto a tray lined with baking paper or foil, so they’re more or less cookie-shaped. Place in the fridge for an hour or so. No cooking required!

Wrap individually in foil – they transport fairly well, but I’d recommend putting the foil-wrapped cookie into a plastic container so it doesn’t get crushed.

Check the health food aisle at the supermarket for nut butter – it may be called almond spread, hazelnut spread, etc. If you use peanut butter, make sure it’s the Sanitarium 100% peanuts one – again, it’s usually in the health food aisle. (Or, Smuckers makes an all-natural peanut butter you can find at most regular grocery stores in the US.)

** If you can’t get Protein Crunch (available in Australia), substitute Lowan Soy Flakes with almond & apricot – it’s a gluten-free breakfast cereal, available in the health food section at Coles. In the States, look for the Atkins brand cereals or Kashi Go Lean, or substitute any low-sugar, high-protein, crunchy cereal of your choice.

Stir-fried Chicken with Lemon Basil

2007-02-03T13:47:00.000-06:00

(Many thanks to Kek for this recipe!)

Serves 4

500g (1lb) chicken breast, diced
425g (15oz) can straw mushrooms, drained
1 T. ginger, chopped
1 T. oyster sauce
3 cloves garlic, crushed
1 T. fish sauce
Shake of white pepper
Pinch of sugar
1 chilli, sliced finely
1 T. oil
40 leaves of sweet basil
6 kaffir lime leaves, shredded*

Heat a wok or large frying pan, add oil. Fry ginger, garlic and lime leaves until golden. Add chicken, fry until almost cooked. Add mushrooms, oyster sauce, fish sauce, pepper, sugar and chilli. Toss until well combined and chicken is cooked. Toss basil through, serve with rice.

Add any other vegies you like – broccoli or asparagus are nice, so is capsicum. You can steam them separately and then stir through the chicken mixture before serving.

*Kaffir lime leaves are usually available either frozen or dried. The frozen ones are best. If you can’t get them, substitute a tsp of grated lemon or lime rind.

Kek's Chicken Enchiladas

2007-02-03T13:43:00.000-06:00

Serves 4-6

These take a bit of preparation but reheat well, so they’re a great meal to cook in advance and refrigerate or freeze in individual servings.

1 hot green chilli, seeded and chopped – a jalapeno is perfect
1 small onion
1 tsp garlic
2 x 12oz cans crushed tomatoes
1 tsp cumin
2 tbs fresh coriander leaves, chopped
1 tsp Mexican style chilli powder
½ cup water
1 & ½ pounds chicken breasts, steamed or boiled and shredded (see note)
½ cup grated reduced fat cheddar cheese
1 cup salsa
8 small corn tortillas or whole wheat tortillas

To serve:

1 tomato, diced
2 cups lettuce, shredded
½ cup low fat plain yoghurt
4 spring onions, sliced
Extra coriander

Spray a large non stick pan with cooking spray, heat and add garlic, chilli and onion, sauté for 2 minutes. Add a little water if it sticks. Add tomatoes, cumin, coriander and chilli powder, stir well. Add water and half the salsa and bring to the boil. Reduce heat and simmer for 5 minutes. Pour half the sauce into a heat-proof bowl and put aside. Add cooked chicken to the pan and stir till heated through.

Dip each tortilla into the sauce and then fill with 1/8 of the chicken mixture. Roll up and place seam-side down in a shallow baking dish lined with baking paper. Pour remaining sauce over tortillas and sprinkle with cheese. Bake in a moderate oven until heated through and cheese is melted, about 15 minutes.

Divide lettuce between 4 plates, top with tomato. Place two enchiladas on each, top with a spoonful of salsa, a dollop of sour cream, and sprinkle sliced spring onions and coriander over the top.

*Note – to boil chicken breasts, add the meat to a pot and cover with water. Bring to the boil and simmer until no longer pink in the centre, about 15 minutes. To steam in the microwave, use a microwave-safe steamer, add ½ cup water to base and lay chicken in a single layer on the perforated insert. Cover and cook on high for 5 minutes. If still pink in the centre, cook for a further 2-3 minutes. Allow to stand in the steamer for a couple of minutes.

Sarah's Vegetarian Lentil Stew

2007-02-03T13:36:00.000-06:00

(Thanks to Ya Looblue for this vegetarian recipe!)

1 cup diced onion
2 cups diced carrots
2 cups diced celery
1-3 cloves of chopped garlic
4 cups of water
2 cups lentils
1 veggie stock bullion cube
1 tbsp salt
½ tsp pepper
1/8 tsp thyme
2 bay leaves
1 large can (28oz) whole tomatoes + 1 cup of water

Spray bottom of a large stock pot with pam/cooking spray. Cook carrots, onion, garlic and celery until celery is tender. Stir in 4 cups water, lentils, bullion, and seasonings. Heat to boil, then reduce to simmer. Cover and let simmer for 40-60 minutes (it will thicken). Stir in tomatos and extra cup of water (you may need more water depending on how thick you want the stew). Simmer uncovered for 15 minutes. This serves a ton of people and keeps well in the fridge-and actually gets better over time-for a long time.

*Stir in some chopped grilled chicken breast or even lean ground turkey to make this a complete BFL-friendly meal!*

Chicken Fingers with Honey Mustard

2007-02-03T10:37:00.000-06:00

(I found this over at Lifescript.com. The macro ratios are great for anyone following a BFL-style diet and it sounds delicious!)

This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes

Ingredients
1 pound chicken breast, boneless, skinless
1/2 cup low-fat vinaigrette
1/2 cup flour
1 cup corn flakes slightly crushed
1/4 cup honey
2 tablespoons yellow mustard

Cooking Instructions
1. Preheat oven to 400ºF.
2. Cut the chicken into strips.
3. Place the vinaigrette in one bowl, flour in another bowl and corn flakes in a third bowl.
4. Dip each chicken strip in the vinaigrette, then dredge it in flour, dip once more in the vinaigrette and roll in corn flakes.
5. Spray a cookie sheet with nonstick spray.
6. Place the strips on the cookie sheet and bake for 7 minutes. Flip the strips over and continue baking for 7 additional minutes. Remove from oven.
7. Meanwhile, combine the honey and mustard in a small bowl and set aside.
8. Serve the chicken strips with the honey mustard dipping sauce on the side.

Nutrition Facts
Serving Size: 4 chicken fingers with sauce
Calories 335
Protein 31 g
Total Carbohydrate 38 g
Dietary Fiber 1 g
Sodium 507 mg
Total Fat 6 g
Saturated Fat 1 g
Percent Calories from Fat 17%
Percent Calories from Protein 37%
Percent Calories from Carbohydrate 46%

Basque Chicken

2007-02-02T14:20:00.000-06:00

4 servings

2 T. all-purpose flour
4 skinless, boneless chicken breast halves
1 T. olive oil
2 large green or yellow sweet bell peppers, cut into strips
1 large onion, halved length-wise and thinly sliced
3 cloves garlic, minced
1 tsp. paprika
1/8 tsp. ground red pepper
1 (14.5 ounce) can diced tomatoes, undrained
1/4 c. chicken broth
1/4 c. sliced, pitted ripe olives
1 T. fresh oregano or 1 tsp. dried

Place flour in shallow dish. Dip chicken in flour to coat. In a large skillet heat oil over medium-high heat. Add chicken and cook until brown, turning once. Remove chicken.

Add peppers, onion and garlic to skillet. Cook and stir for 3-4 minutes until veggies are nearly tender. Add paprika and ground red pepper. Cook and stir for 1 minute more.

Stir in tomatoes, broth and olives. Bring to a boil. Return chicken to skillet, spooning tomato mixture over chicken. Reduce heat. Simmer, covered, about 10 minutes or until chicken is tender and no longer pink.

Transfer chicken to a serving platter. Stir oregano into tomato mixture and spoon over chicken. Serve with brown rice or whole wheat pasta.

Florentine Chicken a la Pesto

2007-02-02T14:14:00.000-06:00

(Got this one from Skwigg, and she got it from Oxygen magazine.)

Makes 8 servings

Ingredients:

2 tbsp olive oil
4 cloves garlic, chopped
4 boneless skinless chicken breasts, chopped
4 cups fresh spinach leaves
8 oz fat free cream cheese
Pepper to taste
4 tbsp pesto
8 oz Fusilli pasta
1 tbsp Romano or Parmesan cheese, grated

Instructions:

1. Heat oil in a large skillet over medium heat. Add garlic, saute for 1 minute, add chicken and cook 7-8 minutes on each side. Add spinach and saute all together for 3-4 minutes.
2. Heat cream cheese over low heat and stir in pesto.
3. In a large pot, cook pasta for 8-10 minutes until al dente. Rinse under cold water, drain.
4. Add chicken and spinach mixture to pasta and then stir in pesto and cream cheese mixture. Mix well, top with grated cheese, and serve.

Nutrients per serving: 302 calories, 30g protein, 25g carbs, 2g fiber, 9g fat.

I made it with Barilla PLUS pasta, which is even higher in protein and fiber. Very tasty.

Sopapilla Cheesecake

2007-02-02T14:01:00.000-06:00

Save this one for a cheat meal! Full of fat and calories, of course it tastes good. Fortunately a little goes a long way and it's super easy. (Thanks to my mom for this one!)

2 cans crescent rolls
3 blocks of cream cheese
2 cups of sugar, divided
1 stick of melted butter
2 tsp. cinnamon

Preheat oven to 350 degrees. Spray a 9 x 13 inch baking dish with cooking spray. Take 1 can of crescent rolls and press into the bottom of the dish to form a crust, pinching seams to seal. Mix the cream cheese with 1 1/2 c. of the sugar using an electric mixer until blended. Spread mixture over the crust. Lay the second can of crescent rolls over the cream cheese mixture and pinch seams to seal. Pour the stick of melted butter over that. Mix remaining 1/2 c. of sugar with the cinnamon and sprinkle evenly over top of cheesecake. Bake for 30-35 minutes until golden and bubbly. Serve warm.

Turkey Meatballs with Tomato Sauce

2007-02-02T13:21:00.000-06:00

(Thanks to Kek for this recipe!)

Makes 6 servings

1 ½ pounds turkey or chicken mince
2 egg whites
½ cup dry breadcrumbs
¼ cup water
1 small onion, finely chopped
1-2 tsp crushed garlic
¼ cup chopped continental parsley
¼ cup chopped fresh basil leaves
Ground black pepper

In a large bowl, combine all ingredients and mix thoroughly. Shape into 3-4 cm diameter meatballs and arrange on a baking tray. Place under a preheated griller and cook for 10-1 minutes, turning occasionally until they are browned on all sides.

Heat pre-prepared sauce in a large saucepan. Stir in some extra chopped basil and parsley and add the cooked meatballs.

This can be served with or without pasta – either way, have a large leafy salad as well.

Tomato sauce

1 tbs olive oil
1 small onion, chopped
2 tsp garlic
1 small red chilli, chopped (optional)
1 can crushed tomatoes
1 sachet tomato paste
6 sundried tomato halves, finely chopped – NOT the ones in jars of oil, look for the dry ones sealed in plastic packs
2 tbs chopped basil
2 cups water
Black pepper

Heat the oil in a non-stick pan, sauté onion, garlic and chilli till onion is soft. Add remaining ingredients and stir until sauce boils. Turn heat to low, cover and simmer for about 30 minutes.

Mushroom, Onion & Tomato Frittata

2007-02-02T13:14:00.000-06:00

(Another great recipe from Kek.... she's quite the kitchen goddess it seems.)

Serves 4

12oz of butternut squash, cut into 2 inch cubes, then thinly sliced
1 tbs olive oil
4 whole eggs
8 egg whites
1/2 cup skim milk
1/2 cup quark or low fat cottage cheese
2 tbs grated parmesan cheese
1 cup sliced mushrooms
1 small onion, finely diced (or use leek)
1 medium tomato, thinly sliced
1 tsp minced garlic
1-2 tbs chopped fresh basil
Black pepper

Place pumpkin slices on a tray lined with baking paper, drizzle olive oil over and roast for 15-20 minutes or until soft.

Spray a non-stick pan with cooking spray and fry the onion and garlic till onion is soft. (Hint - if your onion tends to burn before it's cooked through, keep the heat low, add a small amount of water and put a lid on the pan - check and stir regularly.) Add the mushrooms and cook for a few minutes.

Place eggs in a bowl. Blend the milk and cottage cheese together till smooth, add to the eggs and whisk till well mixed. Add parmesan, pepper, garlic and basil, stir through.

Spread the onion and mushroom mix, tomato and pumpkin in layers in an ovenproof dish and pour the egg mixture over. Bake at 160 degrees for about 20-30 minutes until cooked in the centre. Cut into 4 squares, serve with salad or cooked veggies.

Chicken and Yoghurt Curry

2007-02-02T11:37:00.000-06:00

(I got this fantastic recipe from Kek!)

Serves 6

2 pounds chicken pieces
1 medium onion, roughly chopped
3 cloves garlic, peeled
1 tsp chopped ginger
½ cup chopped coriander leaves
1 tbs peanut oil
1 tsp ground turmeric
1 ½ tsp garam masala
1 ½ tsp salt
½ tsp chilli powder (optional)
½ cup low fat yoghurt
2 ripe tomatoes, diced
extra chopped coriander to garnish

Blend onion, garlic, ginger and fresh coriander in a blender or food processor until smooth. Heat oil in a heavy saucepan and fry the blended mixture, stirring, for about 5 minutes. Add turmeric, garam masala, salt and chilli powder and fry for a further minute. Stir in yoghurt and tomatoes and fry until liquid dries up and the mixture is the consistency of a thick puree. Add chicken pieces, turning them in the mixture to coat, then turn heat low, cover tightly and cook until chicken is tender (about 30-45 minutes, depending on the size of the pieces). If liquid from the chicken has not evaporated by this time, uncover and raise the heat to dry off excess liquid. Stir gently at base of pan to prevent burning. Garnish with chopped coriander.

Chicken Capri

2007-02-02T11:02:00.000-06:00

(From a South Beach Diet email newsletter.)

Serves 4

Ingredients

1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

Instructions

In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend. Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.

Preheat the oven to 350°F. Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.

Nutritional Information:
340 calories
15 total g fat (5 g saturated fat)
115 mg cholesterol
6 g carbohydrate
44 g protein
1 g fiber
470 mg sodium

Berry Breakfast

2007-02-02T08:50:00.000-06:00

I got this meal idea from Skwigg.

1 cup 1% cottage cheese
1 cup fresh or frozen mixed berries (any combination of blueberries, raspberries, blackberries and strawberries)
1/4 ounce macadamia nuts, crushed (about 4 or 5 nuts)
Splenda to taste

Dump berries and cottage cheese into a bowl. Top with Splenda (I use 2 packets) and crushed nuts. Mix until combined and dig in! Serves 1.

(Try this with unsweetened pineapple chunks or mandarin oranges!)

Protein Pudding

2007-02-02T08:44:00.000-06:00

1 package fat free, sugar free Jello brand instant pudding mix
1 scoop chocolate whey protein powder, such as Myopro or EAS 100% Whey Protein (~22 grams of protein per scoop and minimal carbs)
2 cups cold skim milk

Dump dry ingredients into a medium bowl. Add cold milk and whisk per package directions. Divide between 2 serving dishes and chill until set. Makes 2 servings.

(Try this one with any flavor fat free, sugar free pudding mix and your favorite protein powder! Butterscotch pudding with vanilla whey would be delish!)

High Protein French Toast

2007-02-02T08:36:00.000-06:00

2 slices whole wheat, low calorie, high-fiber bread, such as Nature's Own High Fiber
1 whole egg, 3 egg whites
dash of cinnamon
1/4 c. sugar free syrup, such as Log Cabin Sugar Free

Whisk together whole egg, egg whites and cinnamon in a shallow bowl. Soak bread in egg mixture until absorbed. Coat skillet with cooking spray and heat on medium-high. Cook bread on each side for approximately 3 minutes. Move to plate and top with the sugar free syrup. Enjoy! Serves 1.