Archive for March, 2008

Maggie’s Granola Chocolate Chip Protein Cookies

Maggie’s Granola Chocolate Chip Protein Cookies

Ingredients:
1.5 cups rolled oats, dry, uncooked (Old fashioned, not quick oats)
.5 cup Fiber One
3/4 cup Harris Teeter Trail Mix*
1/4 cup Chips, chocolate, semisweet, large
4 scoops Cytosport Cookie’s N’ Cream protein powder
1/2 tsp Salt, table, 1/5 oz per teaspoon
1/4 tsp Vanilla extract
1/2 cup plus 2 Tbsp sugar free Maple Syrup

Directions:
In a large bowl combine the oats, trail mix, chocolate chips, and whey. Add the syrup, vanilla, and salt. Stir until everything is thoroughly mixed. At first, it will seem too dry, but continue stirring and it will eventually blend.

Spray two non-stick 12-compartment muffin tins with cooking spray, then press the mixture into the bottom of each cup firmly. Alternately, spray a cookie sheet with cooking spray, then drop 24 equal blobs of the mixture onto the sheet, squashing each down slightly into a cookie-like thickness.

Bake at 350 degrees F for 6 minutes.

Nutrition (per 2 cookies):
140 Calories
5 g. fat
15.5g carb
3.2 g fiber
11g protein

*Harris Teeter brand trail mix, “Diet Delight.” Sunflower seeds, raisins, cashews, almonds, pumpkin seeds, peanut oil.
serving size .25 cup
150 calories
9 g fat
12 g carb
3 g fiber
5 g protein

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The Veggie Soup With The Little Meatballs

This is a recipe I put together after taking elements from a bunch of different recipes. It has a really nice, light and bright flavor. It’s not overly salty but it’s definitely not bland. Also, it’s a relatively inexpensive meal since part of the protein source is canned beans.

The Veggie Soup With The Little Meatballs

1 medium onion, chopped
1 medium zucchini, chopped
Salt and pepper
1 (15-ounce) can garbanzo beans, drained
1 (15-ounce) can white beans, drained
6 cups low sodium, fat free chicken broth
1 bag frozen chopped green beans

1 pounds 99% lean ground turkey
1 cup grated fat free Parmesan cheese
1 teaspoon Italian seasoning

In a large bowl, combine 1 cup cheese, Italian seasoning, and ground turkey. Mix together well and form into small meatballs, no larger than 1 inch in diameter; set aside.

Heat a medium soup pot over medium high heat. Spray bottom of pot with non stick spray and add onion and zucchini and season with salt and pepper. Cook 5 or 6 minutes alone, stirring frequently, then add the canned beans and the chicken broth. Cover the pot and bring the soup up to a boil. Add the frozen green beans. Reduce heat to medium. Slowly add the meatballs, stirring gently so that they do not clump together into one uber-meatball. Cook for about 30 minutes, until turkey is no longer pink.

Makes 8 servings. Each serving:
218 calories
1.75 g fat
28.5 g carb
6.6 g fiber
23 g protein

Greek Gyro Meatloaf

I adapted this recipe from one of Rachael Ray’s 30 Minute Meals. I made it this weekend and it is yummy! Would be delicious with some grilled zucchini and squash on the side.

Greek Gyro Meatloaf

2 pounds ground 96% lean beef
1 (10-ounce) package frozen spinach

2 tablespoons grill seasoning
2 1/2 teaspoons ground cumin, divided
1 tablespoon chili powder
1 tablespoon coriander
1 teaspoon dried oregano
2 to 3 pinches ground cinnamon
1 cup non-fat feta crumbles

1 cup non-fat Greek yogurt (I use Fage)
1 small clove garlic, grated
1/4 cucumber, peeled and grated
1 lemon, juiced

Preheat oven to 425 degrees F. Place beef in a bowl. Add grill seasoning, 2 teaspoons cumin, chili powder, coriander, oregano, cinnamon and feta crumbles. Wring the spinach dry in a kitchen towel and add to beef. Mix the beef and form a long 3-inch roll on a baking sheet and bake 20 minutes.

Mix yogurt, a grated clove of garlic, cucumber, the juice of 1 lemon and 1/2 teaspoon cumin.

Serve beef with yogurt dipping sauce.

Makes 10 servings. Each serving:
188 calories
5.8 g fat
4 g carb
31 g protein

Amy’s Broccoli Salad

I love broccoli salad. It’s a mayo based salad, almost like a slaw, that usually has sunflower seeds, raisins and bits of bacon strewn throughout.

Mmm, bacon.

Not so good for the waistline, however. I wanted to use it as part of a complete meal so instead of bacon I used my beloved Starkist Hickory Smoked tuna, which also serves as the protein and makes this a damn fine lunch.

Make this a day or two ahead of time so the vinegar has time to break down the raw broccoli a bit and the flavors meld nicely. The recipe below is for one serving, so you can multiply as necessary.

Amy’s Broccoli Salad

1 cup raw chopped broccoli
2 Tbls dried cranberries (like Ocean Spray craisins)
2 Tbls diced red onion
1 packet Hickory Smoked tuna
2 Tbls white wine vinegar
1 packet Splenda
3 Tbls fat free mayonnaise

In a medium bowl combine the broccoli, tuna, onion, and craisins. In a small bowl, whisk together the vinegar, Splenda, and mayonnaise. Pour over broccoli mixture and toss until well mixed. Refrigerate for at least two hours, but a whole day is better.

Makes 1 serving:
268 calories
3 g fat
26 g carbs
6 g fiber
35 g protein

Amy’s Cherry Almond Oat Crunch “Muffins”

Nothing really innovative here, just me modifying one of my own recipes again, but this is a really yummy combination I wanted to share. I’m really loving all the different textures of having the Fiber One and nuts in my oat bars. I reduced the amount of nuts by a quarter of a cup to take the calories and fat down just a hair because that’s what fits my meal plan this week. You can tweak to your needs / tastes.

Amy’s Cherry Almond Oat Crunch “Muffin”

1 16 oz bag frozen cherries
3 cups oats
2 cups Fiber One cereal
3/4 cup slivered almonds
5 cups eggbeaters
splenda and cinnamon to taste.

Mix all. Spray 12 jumbo muffin tins with cooking spray and distribute evenly. Bake at 425 for 35-40 minutes. Let cool, store in fridge. Don’t eat these straight from the oven, they’ll taste “eggy”. Give them a day in the fridge first.

Makes 12 servings. Each serving:
208 calories
6 g fat
26.6 g carb
8.25 g fiber
16.75 g protein


Personal Blog

Hi All!
I hope you enjoy the recipes! If you want to read about my random musings you can find me at http://www.amyella.com
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