French Toast

This is a super simple recipe, but a fun way to start the day!

8 -10 slices whole wheat bread

6 egg whites

1 egg yolk

1/4 cup skim milk

1/2 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp all-spice

pinch salt

Heat non-stick skillet to medium heat. Grease pan if necessary. Beat eggs and milk until smooth. Beat in spices and salt. Dip bread into mixture, coating both sides, letting extra drip off. Fry for about a minute on both sides, or until light brown.

Serve with fresh fruit, or light margarine and lite syrup.

Makes about 5 servings. 2 slices per serving.

Nutrition Facts (per serving):

Calories- 185 Carbs- 27g Protein- 12g Fat- 3g

http://www.flickr.com/photos/roboppy/24616167/

Extra Lean

Unfortunately, I don't have the time to post all of the tasty-looking recipes that I have been finding in Mario Lopez's new book Extra Lean: The Fat-Burning Plan That Changes The Way You Eat For Life.

The reason I actually picked up this book in the first place was because of an interview that he did with a local news station a few months ago. I was casually listening to the report, when suddenly I heard Jared's philosophies spoken in a stranger's voice. My jaw dropped to the floor as I realized that someone out there understood what Jared does day in and out. Our local interview is not available to view, but a similar one can be seen by clicking here.

The program outline is similar to what Jared does, however it is not individualized for gender, age, or fat-loss goal. I do recommend looking through the variety of recipes that he has available. The break-down of proteins, carbs, and fat is listed for each meal, but not always for individual recipes. Try something new and enjoy!

http://extratv.warnerbros.com/extralean/

Marmalade Chicken

INGREDIENTS
1/2 cup reduced-sodium chicken broth
1 tablespoon red-wine vinegar
1 tablespoon orange marmalade
1/2 teaspoon Dijon mustard
1/2 teaspoon cornstarch
8 ounces chicken tenders
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil, divided
1 large shallot, minced
1/2 teaspoon freshly grated orange zest

PREPARATION
Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
Add the remaining 1 teaspoon oil and shallot to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.
TIPS & NOTES
Note: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NUTRITION
Per serving: 213 calories; 8 g fat (1 g sat, 5 g mono); 68 mg cholesterol; 10 g carbohydrates; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium.

2 servings

Active Time: 20 minutes

Total Time: 20 minutes

Recipe and Picture;
http://www.eatingwell.com/recipes/marmalade_chicken_for_two.html

Mushroom Stroganoff

I LOVE stroganoff! For the past few months, I have been trying to perfect this recipe. There are still variations that I like to do, depending on the day, but this is a pretty good basic one. Enjoy!

1 lb lean ground turkey
8 oz uncooked whole wheat bow-tie noodles
2 cups or 8 oz package sliced mushrooms
1 can Healthy Request cream of mushroom soup
1/2 cup fat free sour cream
1/2 cup minced onion
1 Tbs light margarine
1 garlic clove, minced
1 tsp beef bouillon
1/8 tsp Worcestershire sauce
pinch of parsley
salt and pepper to taste

Saute mushrooms, onion, and margarine in a pan until tender. Mix turkey with bouillon and garlic. Cook on medium heat. Drain any excess fat. Cook noodles as package directs. In a large sauce pan on medium low heat, mix together turkey, mushroom, onion, and soup. Add in Worcestershire sauce, parsley, and sour cream. Spoon over noodles and serve.

Optional: Sprinkle with parmesan cheese before serving.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 395 Carbs- 53g Protein- 40g Fat- 5g

http://www.flickr.com/photos/leoslo/5259491734/

Sweet Potato Fries

Sweet Potato Fries

^{Harmon’s Grocery Keepin’ It Fresh Ad - April 2009}

3 sweet potatoes – peeled and sliced in ½” wedges

¼ cup canola oil (or olive oil)

2 teaspoons salt

½ teaspoon black pepper

½ teaspoon ground ginger

Combine all ingredients in a large bowl and toss with sweet potato wedges to coat well.  Spread wedges onto a sheet pan and bake in a pre-heated 375 degree oven until soft and golden brown, about 20 minutes.  Remove to a paper towel lined plate.

Prep Time: 10 minutes        Ready In: 30 minutes       Serves 6

http://www.flickr.com/photos/notahipster/3001628444/sizes/m/in/photostream/

Pumpkin Chocolate Waffles

This is not a particularly low-fat recipe, but a healthier alternative.

1 3/4 cups whole wheat flour
1 tsp baking powder
1 1/2 tsp cinnamon
1/2 tsp salt
1/2 cup canned pumpkin
1 1/2 cups (12 oz.) diet ginger ale
2 eggs, separated
1 tsp vanilla
1 packet Splenda or Stevia (optional)
2 Tbs light margarine, melted
1/2 cup sugar-free chocolate chips (I like darker chocolate with this recipe, so I cut up about 10 Hershey's sugar-free special dark chocolate pieces)

Sift together dry ingredients. Mix together pumpkin, ginger ale, egg yolks, and vanilla. In a separate bowl, beat egg whites and Splenda, until soft peaks form. Set aside. Into pumpkin mixture, add dry ingredients and margarine, alternately. Stir in chocolate and fold in egg whites. Scoop 1 cup of batter onto a heated waffle iron. Dough will be a little thick, so with a heat-proof spatula, spread to the edges. Cook as usual. Serve with light margarine and sugar-free syrup.

Makes 16 waffle squares. Yields 4 servings.

Nutrition Facts (per serving):

Calories- 320 Carbs- 43g Protein- 12g Fat- 11g

Without Chocolate-

Calories- 245 Carbs- 40g Protein- 11g Fat- 5g


http://www.flickr.com/photos/hartini/2586798266/

Stuffed Peppers

2 bell peppers

3/4 lb lean ground turkey

1 cup minute rice, uncooked

1 can crushed tomatoes

1/2 cup onion, minced
1 tsp minced garlic

1 tsp chili powder

Preheat oven to 375 degrees. Cut the bell peppers in half, from top to bottom. Cut out core and seeds of the peppers. Mix chili powder into ground turkey then add onion, garlic, tomatoes, and rice. Spoon mixture into pepper halves and set in a pan. Cover and cook for 30-40 minutes, or until meat is cooked through and rice is tender.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 210 Carbs- 29g Protein- 23g Fat- 3g

http://www.flickr.com/photos/ksegars/2062827119/