Saturday, November 13, 2010

Protein Pancakes

So this recipe was actually given to me by a trainer at the gym, but I modified a little bit and it is surprisingly delicious and filling!

*1/2 cup rolled oats
*6 egg whites
*1 tsp splenda brown sugar blend
*2 tbs sugar free maple syrup, divided
*1 tsp vanilla extract

Combine oats, egg whites, splenda, 1 tbs sf maple syrup, and vanilla in a mixing bowl. Add cinnamon and nutmeg to taste (a little nutmeg goes a LONG way so I suggest a nice dusting of cinnamon and a tiny pinch of nutmeg, or you can omit the nutmeg all together). Spray a large pan and pour batter into individual pancakes. Flip when the bottoms are set. When finished, top with remaining syrup. I also like to make these with turkey bacon. Yummm.

Makes 2 170 calorie servings. Enjoy!

Tuesday, November 9, 2010

Skinny "Egg McMuffins" 2 ways

Who doesn't love an Egg McMuffin? It's one of those things I was really excited when I learned to recreate and now am extra excited that I figured out a South Beach Phase 1 friendly version. For anyone not familiar, the first phase of South Beach is like an actually healthy version of Atkins-no starches but you don't eat like 10 pieces of bacon for breakfast. All meats and cheeses have to be lean. So here's version 1 with starches:

*1/2 double fiber whole wheat english muffin
*2 egg whites
*1 piece turkey bacon
*1 slice reduced fat any cheese you like (I like this version with sharp cheddar)

So for this one you need those little circular things that hold the egg on your pan. Spray the pan and the circular things liberally and drop egg whites inside 1 circle egg holder. Add salt and pepper to taste. Cook at medium heat until the egg begins to firm up and you are able to take away the holder without it falling apart. On a separate pan, cook your bacon. Once the egg is released and set almost all the way through (with very little liquid still at the top) flip, top with cheese and muffin and cook for an other few seconds, then transfer to a plate and top with turkey bacon!

Comes out @ 200 calories-if you're really hungry you could double it and use the whole muffin, but foods like cheese add up and if you doubled, I would recommend sticking at 1 piece of cheese to keep it @ 320 rather than 400.

My fancier South Beach friendly Egg McMuffins:

*3 egg whites
*2 slices canadian bacon (don't tell my dad!)
*1/4 cup imitation lump crab meat
*1/4 cup spinach, chopped
*1 slice reduced fat cheese (I use Havarti for this one)
*1 tbs fat free cream cheese
*dash almond milk
*garlic powder

Beat egg whites with dash almond milk, mix in chopped spinach and crab meat (I just break the crab meat apart by hand, but you can also chop it). Drop into 2 circular egg holders on a pan (greasing both the pan and holders well before hand). Add salt, pepper and garlic powder to taste (it would also taste good with some basil I bet!). Cook on medium heat. Meanwhile spread 1/2 tbs fat free cream cheese on each slice of canadian bacon. When eggs are set, remove holders. Flip when cooked almost all the way through. Top one egg with cheese followed by canadian bacon and the other with just the other slice of canadian bacon. Allow to sit until the cheese starts too melt. Transfer cheesy one to the plate first bacon side down and top with non cheesy one. This one I use a fork and knife but Steve still just picked his up like a sandwhich lol.

This one comes in a liiiiittle higher at 230 calories, but for a breakfast that will keep you full throughout the day that's packed with protein, totally worth it! If you don't normally keep crab meat in the house, it's still delicious without and you save yourself 40 calories. Enjoy!

Monday, November 8, 2010

Skinny meat loaf

I never thought I liked meatloaf until I tried Heather's recipe and I have made it for lots of friends and family who loved it. Here is my version, thanks to Heath for original! :O)

*3 egg whites
*3/4 cup unsweetened almond milk (for all you haters, in meatloaf you honestly can't taste the difference!)
*1/2 cup uncooked oatmeal
*1/2 cup chopped onion
*1 tsp salt
*1/2 tsp rubbed sage
*1 tsp pepper
*1 tsp garlic powder
*1 1/4 lbs 99% lean ground turkey
*1 cup reduced sugar ketchup
*1/4 cup packed splenda brown sugar blend
*1 tsp worcestershire sauce

In a large bowl beat egg whites. Add almond milk, oatmeal, onion, and spices. Add turkey and mix well (I just use my hands and get up in there-that's the fun part!) Now I use an actual bread loaf pan, but you can use any baking pan--you want it about 8x4 and I recommend lining with tin foil. Combine remaining ingredients, spread 3/4 cup mixture over meat loaf, Bake at 350 for 60-65 min, or until meat is done. Let stand a few minutes, slice and serve with remaining sauce. Makes 4 servings if you eat a lot like me :O)

My calorie website didn't understand low sugar ketchup , so with reg ketchup, it comes out to 291 calories a serving, but probably more like 275.

Compare at 478 calories in the original!

Enjoy! :O)

Saturday, November 6, 2010

Skinny cinna-apple-doodles

My spin on snickerdoodle cookies :O)

*1/4 cup butter, softened
*1/4 cup unsweetened apple sauce
*1/3 cup sugar
*2/3 cup splenda
*1/4 teaspoon baking soda
*1/4 teaspoon cream of tartar
*2 large egg whites
*1 teaspoon vanilla
*1 cups whole wheat flour
*1/2 cup all purpose flour
*4 Tablespoons granulated sugar
*1 1/2 teaspoons cinnamon

In a mixing bowl, beat the butter and applesauce. Add the 1/3 cup sugar and 2/3 cup splenda, baking soda, and cream of tartar. Beat until combined, scraping sides of bowl occasionally. Beat in the egg whites and vanilla until well blended. Beat in as much flour as you can with the mixer, and stir in remaining flour. Cover and refrigerate for approx 1 hour. Pre-heat oven to 375. Mix 4 tbs sugar with cinnamon in a bowl and coat 1 inch balls of dough in cinnamon sugar mixture, then place on un-greased baking sheet. Check at 7 min and remove from oven when they are barely set. Cool on wire racks.


Friday, November 5, 2010

Skinny taco salad

Healthy, delicious dinner in like 15 min--yes please!

*1 1/4 lb 99% lean ground turkey
*1 packet taco seasoning
*1 can fat free chili lime refried beans (or reduced sodium black beans if you prefer)
*1 red pepper, sliced
*reduced fat mexi cheese
*fat free sour cream

(makes approx 5 servings and great as leftovers too!)

Cook turkey until brown (well lets be honest more of an off white-ish with the really lean stuff), add taco seasoning along with however much water it calls for (I also sometimes add my own stuff-garlic powder, red and black pepper, cumin, chili powder, cilantro and sometimes a dash of cinnamon). While the turkey is cooking, heat the beans on medium in a sauce pan. Fill your bowl with however much lettuce, cilantro and red pepper you want, add 4 oz ground turkey, 1/4 cup beans, 2 tbs each of salsa, cheese and sour cream. Tada! Delicious. You can add avacado or guac is you want, but it adds like 100 cal a serving so I just go without.

250 calories, 5 g fat and almost 40 g of protein!

If you're veggie, I suggest doing black and fat free refried beans and even if you end up using a whole cup of beans, you're still only looking at 280 calories. Enjoy!

Thursday, November 4, 2010

Skinny peanut butter chocolate chips cookies

This is the one people always want the recipe to :O)

I have to warn you though, a skinny cookie isn't necessarily the lowest in calories, just much better than the alternative. It's still definitely dessert, but I'll show you the comparison to the normal recipe at the end

*1/2 cup mashed banana
*1/2 cup peanut butter
*1/2 cup splenda (or for an extra 15ish calories per cookie you can do half splenda, half sugar)
*1/4 cup packed splenda brown sugar blend ( you can buy this at the store)
*1/2 tsp baking soda
*1/2 tsp baking powder
*2 egg whites
*1 tsp vanilla
*3/4 cup whole wheat flour
*1/2 cup lame-o white flour (you can use all whole wheat, it just gets pretty dense)
*3/4 cup dark chocolate chips

In a large mixing bowl, beat the banana and peanut butter. Add the splenda, brown sugar, baking soda and baking powder. Mix until combined, scraping the sides of the bowl occasionally. Beat in the eggs and vanilla until combined. Beat in as much of the flour as you can with the mixer. Stir in the remaining flour. Stir in chocolate chips. Cover and refrigerate for approx 1 hour. Preheat oven to 375. Shape dough into 1 inch balls and place on ungreased cookie sheet. Use a fork to flatten if you prefer (I usually just leave them and they come out as super cute little balls--when you use splenda they don't really flatten on their own). Now here's the thing, the recipe I adapted says to cook them for 7-9 min. I usually cook them for about 5. I take them out just as they are barely set and the bottoms are just starting to crisp, then I let them sit and finish cooking themselves and they come out yummy and gooey the way I like them, but some people (weirdos) prefer a crisper cookie and if so you can cook it longer.

1 cookie: 98 calories, 5 g fat, 1.5 g sat fat, 4.5 g sugar, 1 g fiber, 3 g protein

compare at

1 cookie: 165 calories, 9.5 g fat, 4.5 g sat fat, 12 g sugar

Yummm! Enjoy :O)

Wednesday, November 3, 2010

Pre-gym power breakfast

This is one of my favorite things to make in the morning before the gym because it's filling, but not heavy with protein and fiber! Yum!

Veggie servings are approximate and can be changed to whatever you want :O)

*1/4 cup sliced yellow onion
*1/2 zuccini or squash
*1/2 cup broccoli
*1/2 cup sliced mushrooms
*1/2 cup bell pepper
*1/4 cup reduced sodium black beans
*1-2 tablespoons minced garlic
*1/4 cup spinach
*1 wedge laughing cow lite cheese (garlic herb or sun dried tomato tastes best)
*1-2 tablespoons shredded fat free cheddar cheese
*1 whole egg + 1 white
*Black pepper, red pepper, seasoning salt, cilantro and chalulah to taste
*Olive oil spray

Spray a big sautee pan with the olive oil spray, add veggies (except spinach and beans), add garlic, cilantro and seasonings, spray liberally with more olive oil spray, sautee until they get how you like them (I usually end up covering them and cooking them at about a 3 so they don't dry out), add beans, laughing cow and spinach, meanwhile cook eggs how you like them (I do over easy) in a separate pan, when everything is just about ready, top the veggie mix with cheddar cheese, put in a big bowl, top with eggs and chalulah.

*Note-you have to really stir around the laughing cow to get it to spread and mix evenly otherwise you will end up with a huge chunk somewhere in the middle of your veggies.

185 calories, about 20 grams of protein and 10 grams of fiber! Totally gets me ready for my fight against back fat! HiiiiiYA!

Tuesday, November 2, 2010

Skinnified chicken quesedilla

Just a note--I don't count veggies. In my book, they're free so all of my calorie info is excluding veggies.

I just made this for lunch and thought it was pretty delicious :O)

*1 large low carb whole wheat tortilla
*1 wedge laughing cow (the mexi queso light one)
*2 tbs reduced fat shredded mexi cheese
*3 oz shredded or sliced chicken breast
*chopped yellow onion (however much you like)
*chopped red bell pepper
*cilantro leaves
*1 tbs fat free sour cream

So easy. Preheat the oven to 350, spread the laughing cow over half the tortilla, top with chicken, cheese, veggies and cilantro to taste. Fold and put in the oven flipping when the top gets to your preferred crispiness. When both sides look good to you and the cheese is melty, remove from the oven and spread sour cream on top.

225 calories plus lots of protein and fiber!

Hooray I have my skinnified food blog!

Well I am so excited to start this that of course I have to post something, but I'm a hurry so it's gonna be super simple and short. Basically the purpose of this blog is to share my versions of recipes with anyone who will listen! I grew up eating really unhealthy and I love all that food that is awful for you, so I figure out how to make it work for me :O)

Skinnified Chocolate Milk
*1 cup unsweetened vanilla almond milk
*2 tablespoons sugar free hershey syrup
*2 tablespoons fat free whipped cream

Start with syrup, add milk, stir, top with whipped cream! Yum! All for 60 calories!