Chicken Tenders

Simple: No Grease...No Fat... No Flab!

Ingredients: 

3 lbs of chicken tenderloins

18 pieces of Sara Lee whole wheat 45 calorie bread

4 egg whites

3 cups nonfat milk

1 cup whole wheat flour

3 tablespoons white vinegar

ground pepper

Directions:

Use 3 cups of nonfat butter milk or combine the milk and vinegar over the chicken. Let the chicken marinate for at least hours or better yet, overnight.

Bread Crumbs-  place 18 pieces of bread in a blender. Next, place the bread crumbs on a sprayed cookie tray for 8-10 minutes at 350. Allow the bread crumbs to cool and place in a gallon ziplock bag.

Take the piece of chicken and roll it in flour. Next, roll the chicken in egg white and then cover the chicken in bread crumbs. Continue to do this for each piece of chicken. Seasoned it with ground pepper.

Place  the chicken on a sprayed cookie sheet for 20-30 minutes at 350.

No Guilt Frozen Yogurt

Ingredients:

4 cups of FAGE 0% yogurt

1/2 cup Ideal Sugar

1 1/2 teaspoon of vanilla

*Add chunks of fresh strawberries

Directions:

Combine yogurt, sugar, and vanilla in a bowl. Place in the freezer for one hour. Next, scoop the yogurt mixture in an ice maker for 10-15 minutes. 

Chocolate Joy

Healthy twist on an Almond Joy

Ingredients:

• 1/2 cup of organic coconut oil
• 2 tablespoons of Hershey Dark Cocoa
• 2 tablespoons of Hershey Cocoa powder
• 4 tablespoons of Ideal Sugar
• 2 tablespoon no stir almond butter
• 2 tablespoon of dates
• 1/3 cup of almonds
• 1/2 cup all natural unsweetened coconut flakes
• 1 cup of milk (almond milk, 1% etc.)
• 3 scoops of unflavored protein powder

On medium heat, add the coconut oil and the rest of the ingredients in a saucepan. Continue to stir until thickens. Should take about 5-8 minutes.  Turn off heat and allow to cool for a minute. Then transfer the chocolate into a mold (make sure to spray the mold with pam spray) or place the chocolate on foil (like you would for cookies).

Place the chocolate in the fridge until hardens, bag it up, and freeze it.

It taste way...better when it is cold.

All Natural Whole Wheat Flax Pizza

Crust Ingredients:

• 2 1/2 cups of whole wheat flour
• 2 3/4 teaspoon baking soda
• 3 tablespoon of flaxseeds 
• 2 tablespoon oregano
• 2 tablespoon of basil
• 1 minced garlic glove
• 2 tablespoon of ideal sugar (honey if desired)
• 3/4 to 1 cup of warm water
• 1 tablespoon extra virgin olive oil
  

Sauce: Francesco Rinaldi (Healthy Sauce) 

* Although, the regular version, Tomato, Garlic, and Onion Chunky Garden is suburb! 

Cheese: I use the Weight Watcher Three Cheese Italian Blend. However, you may use Fat-free Mozzarella. When I cooked with this type of cheese, it has a tendency to be rubbery. I despise the texture; therefore, I go for a happy medium of cheese; Weight Watchers brand ( 4.5 % fat). 

Toppings: I add spinach, onions, mushrooms, red pepper, green pepper, jalapeños, and for a protein kick: I added 1lbs of brown hamburger meat (96% fat free) seasoned with Mrs. Dash Southwest Chipotle along with some basil. 

Directions: Mix the dry ingredients. Next, add 3/4 of warm water and extra virgin oil. Stir until it forms a ball. If the dough is dry and flakey, add more water. The dough should be soft, not sticky. Kneed the dough on a floured surface for 3minutes. Bake for 350 for 15 minutes or until mostly firm. Next, add sauce, add part of the cheese, the toppings, and and topple it with the remanding cheese. 

Cook at 350 for additional 15 to 20 minutes or until cheese is melted. 

Lean Mean Lasagna

Ingredients:

Meat Sauce Mixture:

2 lbs of extra lean beef

1 minced garlic clove

1 tablespoon parsley flakes

1 tablespoon basil

1 tablespoon oregano

1/2 teaspoon of salt

2 can of no salt added tomatoes

4 cans of no salt/low sodium tomato paste

1 box whole wheat lasagna noodles

1 bag of Weight Watchers Four Cheese Italian Style Blend

In a separate bowl, mix the ricotta cheese mixture:

Fat free ricotta cheese

1teaspoon of salt

1/2 teaspoon of pepper

1 tablespoon parsley

1 tablespoon basil

1 tablespoon oregano

Directions: Brown the meat; add the minced garlic, parsley, basil, oregano, salt, cans of tomatoes, and the two cans of tomato paste. Cook lasagna noodles in a large skillet. In a mixing bowl,  combine ricotta, salt, pepper, salt, parsley, basil, and oregano. For the lasagna, layer noodles down on a large pyrex pan. Next, add the ricotta cheese mixture covering the noodles. Now, add the meat sauce mixture and cover it with cheese. Repeat the layers. Make sure to leave enough cheese to place on the last layer.

* Make sure to spray the pyrex pan with Pam spray.

Serves 6 to 8

PB's Tri-cookies

Ingredients:

• 1 cup of all natural peanut butter
• 1 cup of Ideal Sugar (any sugar substitute)
• 1 egg (or substitute 2 egg whites)

Mix all ingredients together, roll into ball, and place on a greased cookie sheet. Bake at 350 for 8 minutes.

These are by far the moist pb cookies I have ever had!

Carrot Cake Muffins

Ingredients

• 2 cups of quick oatmeal
• 12 egg whites
• 5 tablespoons of Ideal Sugar
• 1 1/8 tablespoon of sugar-free maple syrup
• 2 cups of shredded carrots (place in the blender for chopping action)
• 1/2 package of sugar free instant vanilla pudding mix

*add 1 box of raisins if desired.

Blend all ingredients in a mixer. I find it easier to blend in my Ninja blender. Spray muffin pan with Pam Spray. Bake at 325 for 40 minutes.

For best keeping, store in ziplock bag and refrigerate or freeze. 

Fat-Free Chicken Tortilla Soup

Ingredients

• 2 teaspoons olive oil
• 1 medium onions chopped
• 4 garlic golved minced
• 1 medium jalapeño peppers chopped
• 1 green pepper chopped
• 1 red pepper chopped
• 4 cooked chicken breast (grilled)
• 2 teaspoons cumin
• 1 teaspoon of chili pepper
• 2  (32oz) of Organic Free Range Chicken Broth Low Sodium (Fat-Free)
• 2 (8 ounces) can of no sodium added tomato sauce
• 5 limes

topping: cut 1 Ole Xtreme Wellness MultiGrain Tortilla in strips bake on greased pan until crispy.

Directions:

1. Saute onions, garlic, jalapeno, green and red pepper with olive oil in large pot.

2. Add all the rest ingredients to the large pot and bring to a boil.

3. Add the chopped grilled chicken into the mixture.

4. Serve with squeezed lime; it give the soup an extra kick!

Make about 10 servings. 17 grams of protein

Katie's Healthy Cheesecake

Katie's Cheesecake

Place these ingredients in Springform pan:

3/4 to 1 cup(s) (Fat -free) graham cracker crumbs (crust)

• 3 tablespoon(s) of coconut oil (crust)

Mix the following Incredients:

• 3 package(s) (8-ounce) nonfat cream cheese

• 1 cup(s) ideal sugar (or any other sugar substitute)

• 1 tablespoon (vanilla sugar free pudding packet)

• 1 1/2 pint(s) nonfat greek yougurt (Fage)

• 1 1/4 teaspoon(s) vanilla extract

• 2 large eggs

• 2 large egg whites

Place in 9 inch pan

bake at 325 for 1hour

Dirty Pancakes

Ingredients:

• 1 cup of spelt (all purpose or Bob's gluten-free is what I use)
• 1 Tsp baking powder
• 2 Tablespoon of dark cocoa powder
• 2 Tablespoon of regular cocoa powder
• 4 tablespoons of vanilla
• 6 Tablespoons of Ideal sugar (or whatever sugar substitute) 
• 2 pinches of salt
• 1/2 cup of unsweetened applesauce
• 1 cup of unsweetened vanilla almond milk (milk of choice)

Mix all the ingredients together, and go for it!  

I use Hungry Jack's butter flavored sugar-free syrup. 

*Add few scoops of protein for a muscle making action. Just know the pancake will not be as moist.

PB's Muscle Brownies

Recipe

Ingredients

4 egg whites
4 scoops protein powder (Chocolate or unflavored)
1/2 cup unsweeted applesauce
1/4 cup dark cocoa powder
1/4 cup regular cocoa powder
1 cup Ideal Sugar (Splenda....)
1 cup oat flour


Mix all ingredients. Spray the large cake pan with Pam spray, and pour the mix. Drizzle a tablespoon of  melted all natural peanut butter.  Bake 350 for 20-30minutes.

Makes 16 bars

*This is a natural product. For lasting freshness, refrigerate or freeze product.