Per serving (1 1/2 cups): 182 calories, 1.5g fat, 520mg sodium, 25g carbs, 3.5g fiber, 10g sugars, 18g protein
4 cups fat-free broth
12 ounces raw peeled and deveined shrimp
20 large asparagus spears
2 medium red bell peppers, seeded and chopped
1 medium russet potato, cut into 1/2 cubes
1 cup canned sweet corn kernels
1 cup evaporated fat-free milk
3/4 cup chopped scallions
1 tsp minced garlic
1/2 tsp thyme
1/4 tsp cayenne pepper
salt and pepper
Preheat oven to 425 degrees.
Take asparagus spears in both hands and snap in half. Discard the tough ends. Place asparagus spears and raw shrimp on a baking pan sprayed with nonstick spray. Spritz shrimp and asparagus with a light mist of nostick spray and place pan in the oven for about 6 minutes until shrimp are opaque and cooked through.
Remove shrimp from the pan and set aside. Flip asparagus over and cook for an additional 6 minutes. Remove asparagus from the oven and cut asparagus and shrimp into bite-sized pieces. In a large pot sprayed with nonstick spary, cook bell peppers, scallions, corn and garlic over medium heat for five minutes.
Add broth adn potato and bring to a simmer. Cook for about 15 minutes or until potatoes begin to soften. Add milk, shrimp, asparagus, thyme and cayenne pepper. Stir and continue to cook for 5 minutes. Season to taste with salt and pepper.
Makes 6 servings.
Wednesday, August 20, 2008
Saturday, August 16, 2008
Egg Flower Power Soup
Per serving: 50 calories, 0.5g fat, 734mg sodium, 6g carb, 1g fiber, 3g sugar, 6g protein
4 cups fat-free broth
1/2 cup egg whites (about 4 eggs)
1 small carrot
1 small zucchini
1/2 medium red bell pepper
3 medium scallions, chopped
1 tbsp soy sauce
1 tsp lemon juice
Salt and pepper
Pour egg whites into a container with a spout (like a measuring cup). Stir briefly to eliminate any lumps and then set aside. Cut all veggies into matchstick-sized strips. Combine broth, carrots, zucchini, peppers, soy sauce and lemon juice in a medium pot. Bring to a boil. Once soup has reached a boil, reduce to medium heat and add scallions. Cook for about 5 minutes.
Next, reduce heat to the lowest setting. Very slowly pour in egg whites while very quickly stirring in one direction. Remove soup from heat immediately. The result will be gorgeous bursts of egg bits in your soup!
Makes 4 servings.
4 cups fat-free broth
1/2 cup egg whites (about 4 eggs)
1 small carrot
1 small zucchini
1/2 medium red bell pepper
3 medium scallions, chopped
1 tbsp soy sauce
1 tsp lemon juice
Salt and pepper
Pour egg whites into a container with a spout (like a measuring cup). Stir briefly to eliminate any lumps and then set aside. Cut all veggies into matchstick-sized strips. Combine broth, carrots, zucchini, peppers, soy sauce and lemon juice in a medium pot. Bring to a boil. Once soup has reached a boil, reduce to medium heat and add scallions. Cook for about 5 minutes.
Next, reduce heat to the lowest setting. Very slowly pour in egg whites while very quickly stirring in one direction. Remove soup from heat immediately. The result will be gorgeous bursts of egg bits in your soup!
Makes 4 servings.
Freakishly Good French Onion Soup
Per serving: 113 calories, 4.5g fat, 897mg sodium, 9g carb, 1.5g fiber, 2g sugar, 10g protein
Toast bread and set aside. Combine onions and broth in a small saucepan and coo over low heat for 10 minutes. Pour soup into a microwave safe soup bowl. Place toasted bread on top of the soup and then cover with cheese. Place bowl in the microwave and heat for about 30 seconds or until cheese melts and begins to bubble.
Makes 1 serving.
Toast bread and set aside. Combine onions and broth in a small saucepan and coo over low heat for 10 minutes. Pour soup into a microwave safe soup bowl. Place toasted bread on top of the soup and then cover with cheese. Place bowl in the microwave and heat for about 30 seconds or until cheese melts and begins to bubble.
Makes 1 serving.
Thursday, August 14, 2008
Buffalo Chicken Choppity Chop
Per serving: 192 calories, 3g fat, 848g sodium, 15g carb, 5g fiber, 5g sugar, 29g protein
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped
1 tbsp Frank's RedHot Original Cayenne Pepper Sauce
1 tbsp reduced-fat Parmesan-style grated topping
1/2 cup chopped carrots
1/2 cup chopped celery
Top chicken with hot sauce and Parmesan, stir until coated and then heat for 45 seconds in the microwave. Place lettuce, carrots, and celery in a large bowl, and top with chicken mixture.
Makes 1 serving.
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped
1 tbsp Frank's RedHot Original Cayenne Pepper Sauce
1 tbsp reduced-fat Parmesan-style grated topping
1/2 cup chopped carrots
1/2 cup chopped celery
Top chicken with hot sauce and Parmesan, stir until coated and then heat for 45 seconds in the microwave. Place lettuce, carrots, and celery in a large bowl, and top with chicken mixture.
Makes 1 serving.
Eggs Benechick
Per serving: 183 calories, 8g fat, 627mg sodium, 16g carb, 3g fiber, 3g sugar, 13g protein
1/2 light English muffin
1 large egg
1 slice extra-lean ham
1 tbsp fat-free mayonnaise
1 tsp dijonnaise
1 tsp light whipped butter, softened
1 tsp lemon yogurt (or plain yogurt with a squirt of lemon juice)
To make sauce, combine mayo, dijonnaise, butter and yogurt. Set aside. Crack egg gently into small cup or dish and set that aside as well.
Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached. Gently pour egg into the pot, and allow it to cook for 3 to 5 minutes (3 minutes for a runnier egg, 5 minutes for a very firm one), or until egg white is mostly opaque. Carefully remove egg by sliding a spatula underneath it and placing it on a plate. Use a paper towel to soak up excess water.
Heat ham and toast muffin. Hat sauce in microwave for about 20 seconda and give it a stir. Top muffin with ham and egg, then cover with sauce.
Makes 1 serving.
1/2 light English muffin
1 large egg
1 slice extra-lean ham
1 tbsp fat-free mayonnaise
1 tsp dijonnaise
1 tsp light whipped butter, softened
1 tsp lemon yogurt (or plain yogurt with a squirt of lemon juice)
To make sauce, combine mayo, dijonnaise, butter and yogurt. Set aside. Crack egg gently into small cup or dish and set that aside as well.
Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached. Gently pour egg into the pot, and allow it to cook for 3 to 5 minutes (3 minutes for a runnier egg, 5 minutes for a very firm one), or until egg white is mostly opaque. Carefully remove egg by sliding a spatula underneath it and placing it on a plate. Use a paper towel to soak up excess water.
Heat ham and toast muffin. Hat sauce in microwave for about 20 seconda and give it a stir. Top muffin with ham and egg, then cover with sauce.
Makes 1 serving.
Blueberry Apple Pancake Shake-up
Per serving (3 pancakes): 252 calories, 2.5g fat, 517mg sodium, 44g carbs, 4g fiber, 12g sugar, 13g protein
1/3 cup regular oats (not instant)
2 tbsp dry pancake mix
1/3 cup peeled and finely chopped apples
1/4 cup blueberries
1/4 cup fat-free liquid egg substitute
1 tbsp fat-free cottage cheese
1/4 tsp vanilla extract
1 tbsp Splenda
Dash of salt
Place all ingredients except for the blueberries and apples in a medium bowl. Add 3 tbsp of water and stir until thoroughly mixed. Gently fold in apples and blueberries.
Heat a large pan over medium and coat with nonstick spray. Evenly pour batter to form 3 pancakes. Once pancakes begin to look solid (about 3 minutes), gently flip. Cook for an additional three minutes, or until both sides are lightly browned and insides are cooked through. Now plate your pancakes and enjoy!
Makes 1 serving.
1/3 cup regular oats (not instant)
2 tbsp dry pancake mix
1/3 cup peeled and finely chopped apples
1/4 cup blueberries
1/4 cup fat-free liquid egg substitute
1 tbsp fat-free cottage cheese
1/4 tsp vanilla extract
1 tbsp Splenda
Dash of salt
Place all ingredients except for the blueberries and apples in a medium bowl. Add 3 tbsp of water and stir until thoroughly mixed. Gently fold in apples and blueberries.
Heat a large pan over medium and coat with nonstick spray. Evenly pour batter to form 3 pancakes. Once pancakes begin to look solid (about 3 minutes), gently flip. Cook for an additional three minutes, or until both sides are lightly browned and insides are cooked through. Now plate your pancakes and enjoy!
Makes 1 serving.
Eggamuffin 101
Per serving: 184 calories, 2g fat, 870mg sodium, 26g carbs, 6g fiber, 3g sugar, 20g protein
1 light English muffin
1 slice extra-lean ham
1 slice fat-free American cheese
1/4 cup fat-free liquid egg substitute
Toast English muffin. Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray. Place cheese on the bottom half of the muffin, followed by the egg, ham, and then muffin top.
Makes 1 serving.
1 light English muffin
1 slice extra-lean ham
1 slice fat-free American cheese
1/4 cup fat-free liquid egg substitute
Toast English muffin. Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray. Place cheese on the bottom half of the muffin, followed by the egg, ham, and then muffin top.
Makes 1 serving.
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