 A low fat Blueberry Muffin 2 cup Whole wheat pastry flour 1 t Baking soda 1 1/4 cup Buttermilk 2 Egg whites, lightly beaten 1/2 cup Honey 1/3 cup Vegetable oil 1 cup Blueberries Sift the flour and baking soda together. In a separate bowl, whisk the next 4 ingredients together until creamy, then stir in the blueberries. Form a well in the center of the dry ingredients and pour in the wet ingredients. Fold together until the batter is moistened yet slightly lumpy. Pour into greased muffin tins and bake in a preheated 350F oven for 25-30 minutes. Per muffin: 182 calories, 7g fat, 4g protein, 29g carbohydrate
1 Comment
 Wild rice is high in protein, the amino acid lysine and dietary fiber, and low in fat. Ingredients 1 teaspoon olive oil ¼ cup finely chopped onion ¼ cup finely chopped carrot ¼ cup finely chopped celery 1 garlic clove, minced ½ teaspoon dried thyme ¼ cup dried cranberries 1 cup low-sodium chicken broth ¾ cup wild rice, rinsed under cold water Directions Heat olive oil in a saucepan. Add onion, carrot, celery, and garlic, and sauté until softened. Add thyme, dried cranberries, and broth. Add rice to the vegetables and cook about 30 minutes. Serve as a side dish.  A delicious basic omelette minus the fat and cholesterol Ingredients 3 egg whites 2 teaspoons chopped fresh dill pepper 1/2 cup thinly sliced fresh spinach 1 tomato, chopped 2 tablespoons grated light Cheddar cheese Directions Whisk the egg whites, 1 teaspoon water, dill and pepper in a medium bowl until soft peaks form. Toss the spinach, tomato and Cheddar in a bowl. Lightly coat a small nonstick frying pan with nonstick cooking spray and set over medium heat for 1 minute. Pour the egg mixture into the pan and cook until the egg whites begin to set on the bottom. Lift up the edge of eggs with a spatula, pushing the cooked part toward the centre of the pan and letting the uncooked portion run underneath. Cook until the egg whites are almost set and the bottom is just lightly browned. Spread the spinach filling over half the omelette, leaving a 1 cm border and reserving 1 tablespoon of the mixture for the garnish. Lift up the omelette at the edge nearest the handle and fold in half, slightly off-centre, so the filling just peeks out. Cook for 2 minutes. Slide the omelette onto a plate and garnish with the reserved filling. Serve! calories 113, calories from fat 27, fat 3 g, , carbohydrate 5 g, fibre 2 g, , protein 15 g.  Smoothie with a tropical twist A Delicious smoothie full of vitamin C. And Pineapple is an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Ingredients 1/4 cup fresh or canned pineapple chunks 1/4 cup fresh mango chunks 2 fresh or frozen strawberries 1 cup plain low-fat soy milk 1 Tbsp lime juice Blend until smooth. Per serving: 156 calories, 5 g protein, 2 g fat, (0 g saturated fat), 32 g carbohydrates, 3 g fibre  A healthy way to eat chicken parmesan! Ingredients 5 oz. boneless skinless chicken breast 1/3 cup Fiber cereal 1/4 cup Egg white 3/4 tsp. reduced fat grated parmesan cheese 1 oz. shredded fat-free mozzarella cheese 1/3 cup canned tomato sauce oregano, salt and pepper Directions Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs. Place crumbs in one small dish and Egg whites in another. Next, pound your chicken so it's a bit flattened. Coat raw chicken on both sides with Egg white, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 to 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Serving Size: 1 chicken breast Calories: 295 Fat: 3.5g Carbs: 27g Fiber: 11g Protein: 46.5g |
RSS Feed