 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.
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 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  This is a yummy dessert that you can eat without a guilty conscience!
Ingredients: 1/2 cup thawed frozen raspberries 1 tablespoon sugar 1/4 teaspoon lemon juice 2 scoops of nonfat vanilla frozen yogurt 1/2 mango, diced 2 tablespoons chopped toasted nuts Directions 1. Puree raspberries, sugar and lemon juice in a blender. Serve over scoops of nonfat vanilla frozen yogurt with mango and nuts. 167 calories  Turkey Chili
1 pound lean ground turkey breast 1 small onion, chopped 2 celery stalks, chopped 1 medium bell pepper, seeded and chopped 3 (15 ounce) cans no-salt added dark red kidney beans, drained 3 (14.5 ounce) cans no-salt added stewed tomatoes, undrained 1 cup water 1/4 cup vinegar 2 tablespoons chili powder 1 teaspoon ground cumin 1 teaspoon dried parsley 1 teaspoon dried basil 1/2 cup red wine Heat a large stockpot over medium-high heat until hot. Add ground turkey breast and chopped onion and cook until browned. Remove from heat and drain in a colander. Spray stockpot with nonstick cooking spray. Add celery and bell pepper and cook until tender. Add the cooked turkey and onions. Add the remaining ingredients and bring to boil. Reduce heat and simmer on low heat for 30 minutes. 8 Servings 266 calories per person Fat 2 g Protein 24 g carbs 39 g  Maple lime salmon with cilantro couscous
1/4 cup whole-wheat couscous 1/4 cup water 1/4 cup cilantro, chopped Salt and pepper 1 Tbsp. maple syrup 1 lime, juiced 4 oz. salmon 1 cup fresh broccoli 1 tsp. olive oil Put salmon on foil-lined cookie sheet. Mix maple syrup with lime juice, pour on salmon and broil for 8-12 minutes, until flakes with fork. Bring water and couscous to boil, remove from heat and cover for 12 minutes.Wok the broccoli quick. Stir cilantro in couscous and serve with salmon and broccoli drizzled with olive oil.  Here is a salad that is high in fiber, fiber can lowering your risk of diabetes and heart disease. This salad combines high fiber fruits with a little yogurt.
2 tablespoons low-fat fruit yogurt Juice of lime about 1 tablespoon 1 tablespoon fresh mint leaves, torn 1 cup peaches 4 medium strawberries, stemmed and quartered 1/4 cup raspberries 1/4 cup blueberries Directions: Whisk the yogurt, lime juice, and mint together in a medium bowl. Add the fruit and serve. Hi and Welcome to my fitness food blog! This blog is for every one that wants to cook healthy recipes that will make you look good and feel good! Enjoy! |
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