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Chocolate "ice cream"
1 frozen banana
1 tbl dry cocoa
Microwave banana 10 sec. (Easier to blend)
Break banan in small bowl
Blend with an emulsion stick blender or food processor
Enjoy It is amazingly good and smooth!
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C3 PORK FRIED RICE
Tuesday, May 07, 2013
PORK FRIED RICE (MAY USE CHICKEN OR SIRLOIN)
THIS IS FOR ONE SERVING AND IT IS A LOT, YOU COULD DOUBLE OR TRIPLE RECIPE
3OZ PORK CUT INTO SMALL BITE SIZE PIECES
1/2 CUP COOKED BROWN RICE
1/2 CUP SWEET ONION, CHOPPED
BELL PEPPER CHOPPED (HOWEVER MUCH YOU WANT) i DON'T LIKE A LOT
CHINESE STIR FRY VEGETABLES, COOKED EL DENTE
ONE EGG WHITE
SOY SAUCE TO TASTE
SEASON MEAT WITH SALT/PEPPER/GARLIC, SAUTE IN NON STICK SKILLET WITH ONIONS
AND BELL PEPPER AND MUSHROOMS. (i USE A SPRAY OF OLIVE OIL TO STRART OFF)
WHEN MEAT AND VEGGIES ARE DONE, ADD RICE AND HEAT WELL
MAKE HOLE IN MIDDLE AND DROP IN EGG WHITE, SCRAMBLE AND MIX WITH MIXTURE WHILE IT IS COOKING
ADD SOY SAUCE, JUST A DRIZZLE, BE CAREFUL, IT IS SALTY, ( i USE LOW SODIUM SS)
STIR IN CHINESE VEGGIES AND YOUR DONE!
ONE SERVING IS LESS THAN 400 CALORIES
I put this recipe in a blog with a picture
Edited by: LORIJBUG at: 5/7/2013 (07:52)
WHOLESOME PUMPKIN SPICE COOKIES - I came up with this recipe while trying to find a cookie that was not only 17DD friendly but one my diabetic DH could eat. My elderly mother who is thin, and can eat any kind of sweets, stashed 1 dozen away for herself!
I used leftover yams as a substitute for the pumpkin.
Edited by: GABBY308 at: 11/26/2011 (15:02)
Winning Recipe from The Biggest Loser Tues November 8/11
Slimmer Slaw & Pork Medallions
The Black Team's winning recipe
This tasty, satisfying pork dish that comes in at only 210 calories per serving.
For the pork:
1 pound trimmed pork tenderloin
Olive oil spray (propellant free)
Garlic powder, to taste
Sea salt, to taste
Fresh ground black pepper, to taste
For the dressing:
1/4 cup + 2 teaspoons red wine vinegar
2-1/2 teaspoons toasted sesame oil
4 teaspoons nonfat Greek yogurt (the contestants used Fage)
1/2 teaspoon sea salt, or to taste
Fresh ground black pepper, to taste
For the slaw:
2 cups shredded green cabbage
2 cups shredded red cabbage
2 cups bite-size red bell pepper strips (about 2 small peppers)
1-1/2 cups bite-size yellow bell pepper strips (about 1 medium pepper)
1/2 cup snap peas, thinly sliced on the diagonal
1/2 cup seeded, chopped cucumber
1 cup grape tomatoes (about 20 tomatoes), halved
Preheat a grill to high heat.
Lightly mist the tenderloin with the olive oil spray and season it with garlic powder, salt, and pepper.
Grill the tenderloin for 3 to 5 minutes on the 3 faces until it is just barely pink in the center (or a thermometer inserted in the center reads 160°F). Remove it to a cutting board or platter and tent it with foil. Let stand for 5 minutes. Then slice it into 1/2"-thick pieces.
In a small mixing bowl, whisk the vinegar, sesame oil, and yogurt until well combined. Whisk in the salt and season with pepper.
Meanwhile, in a large mixing bowl, toss the cabbages, peppers, peas, cucumber, and tomatoes with the dressing. Divide the slaw among 4 dinner plates, mounding it to one side of the plate.
If using, in a small microwave-safe bowl, mix the cranberry sauce and ginger. Microwave on medium power for 30 seconds, or until the sauce is slightly melted and warm.
Fan one-quarter of the pork slices next to the slaw on the empty portion of each plate. Spoon 1 tablespoon sauce on the side of each, if desired.
Makes 4 servings
Per serving: 210 calories, 27 g protein, 13 g carbohydrates (7 g sugar), 6 g fat, 1 g saturated fat, 74 mg cholesterol, 4 g fiber, 368 mg sodium
co-leader of Power Cookies
Pumpkin Pie Smoothie
~1/2 banana (peeled, frozen, diced)
~1/3 cup pumpkin puree (Libby’s)
~1/3 cup FF plain Greek yogurt
~3/4-1cup lt vanilla almond milk
~Few shakes of pumpkin spice (Cinnamon, ginger, nutmeg, and allspice)
~Few shakes of cinnamon (optional)
~Pinch of cloves
~4-5 ice cubes
Mix all in a blender. Then, add a little of the pumpkin spice and cinnamon on top.
I am thinking you could substitute any berry you want. This is from The Biggest Loser
Enjoy these breakfast treats with friends
For brunch buddies, double, triple or quadruple this recipe with success. The batter will keep in the fridge for up to 3 days.
1/2 cup reduced-fat buttermilk
1/2 cup whole-grain oat flour
1 large egg white, lightly beaten
1/2 teaspoon baking soda
1/4 teaspoon vanilla extract
1/4 teaspoon salt
I Can't Believe It's Not Butter! spray
1/2 cup fresh or frozen (not thawed) blueberries
Sugar-free, low-calorie pancake syrup (optional)
100% fruit orange marmalade spread (optional)
Preheat the oven to 200°F.
In a small bowl, combine the buttermilk, flour, egg white, baking soda, vanilla, and salt. Whisk just until blended. Stir in the blueberries. Let stand for 10 minutes.
Heat a large nonstick skillet over medium heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to mist lightly with I Can't Believe It's Not Butter! cooking spray.
Return the pan to the heat. Pour the batter in 1/8-cup dollops onto the skillet to form 3 or 4 pancakes. Cook for about 2 minutes, or until bubbles appear on the tops and the bottoms are golden brown. Flip. Cook for about 2 minutes, or until browned on the bottom. Transfer to an oven-proof plate.
Cover with aluminum foil. Place in the oven to keep warm. Repeat with cooking spray and the remaining batter to make 8 pancakes total.
Place 2 pancakes on each of 4 serving plates. Serve immediately with I Can't Believe It's Not Butter! spray, syrup, and/or fruit spread.
Yield: Makes 4 servings (1 Serving = 2 pancakes)
Per Serving: Calories 75.2, Total Fat 2.4g, Sat Fat 0.5g, Cholesterol 47.9mg, Sodium 310.3mg, Potassium 8.4mg, Total Carbohydrate 10.2g, Dietary Fiber 0.5g, Sugars 3g, Protein 3.6g
co-leader of Power Cookies
Easy Peasy Popcorn
Put a couple tablespoons of unpopped corn in a small lunch paperbag. Drizzle with a little oil.
Fold bag over and staple with one staple
Microwave until popping subsides.
Add salt and any other seasonings.
1st Goal: 18lbs by June 1 - Met goal on 4/28
2nd Goal: Onederland by July 31
Whole Wheat Pasta & Vegetable Sauté from an Omega Institute chef
•2 tablespoons olive oil
•1 pint mushroom, quartered
•¼ cup garlic, sliced
•2 tablespoons rosemary
•1 pound whole wheat penne, dry
•3 tablespoons basil, chopped
•1 pint cherry tomatoes, halved
•1 quart baby spinach
•salt and pepper
•Parmesan cheese (optional)
Heat the sauté pan with 2 tablespoons olive oil just until smoke point. Add mushrooms and sear on one side for 45 seconds. Toss mushrooms and sear again for another 45 seconds. Repeat the process once more. Add garlic and rosemary and sauté until garlic is golden brown. Blanch the pasta in salted, rapidly boiling water, then drain the pasta and toss with the mushrooms, basil, tomatoes, and spinach, until the spinach has wilted. Season with salt, pepper, and cheese, if you like.
Edited by: GABBY308 at: 10/28/2011 (10:15)
Soft-Serve Banana Ice Cream
Frozen bananas rival soft serve when given a whirl in the food processor. My brother and boyfriend loved this treat! Trust me, it's AMAZING: no fat, no cholesterol, no added sugar, just creamy and sweet bananas!
4 frozen bananas
Place frozen bananas in the bowl of a food processor. Pulse several times to break into smaller pieces, then turn on and run for about five minutes, stopping occasionally to scrape down the sides of the bowl. The bananas will start to resemble soft serve in a few minutes. Transfer to a bowl and place in freezer for about 15 minutes, if you'd like, or serve immediately.
I topped mine with a tablespoon of pure maple syrup mixed with 2 t dark cocoa powder (calories not included).
(Makes four 1/2 cup servings)
Number of Servings: 4
Recipe submitted by SparkPeople user SP_STEPF.
Amount Per Serving:
Total Fat: 0.6g
Total Carbs: 27.6g
Dietary Fiber: 2.8mg
See Full Information
co-leader of Power Cookies
STUFFED ZUCCHINI - can you tell I'm getting an abundance in my garden?
This was absolutely delicious! I may make it in C2 minus the bread crumbs - who cares if zucchinni isn't allowed until C3!!
4 medium zucchini
1 pkg ground turkey (20oz)
1/2 cup chopped onion
1/2 cup green pepper chopped
3/4 cup marinara or spaghetti sauce
1/4 cup whole wheat bread crumbs (just put a slice in the food processor)
1/2 tsp flavor salt
1 clove garlic minced
1/4 tsp. each onion powder and garlic powder
1/4 teaspoon pepper
1 cup (4 ounces) shredded low fat Monterey Jack or mozzarella cheese, divided
1/8 cup Parmesan cheese
Additional marinara or spaghetti sauce
Cut zucchini in half lengthwise; cut a thin slice from the bottom of each with a sharp knife to allow zucchini to sit flat if necessary. Scoop out pulp, leaving 1/4-in. shells.
Place shells in an ungreased 3-qt. microwave-safe dish. Cover and microwave on high for 3 minutes or until crisp-tender; drain and set aside.
Meanwhile, in a large skillet, cook beef , zucchini pulp, gr. pepper, onion and spices over medium heat until meat is no longer pink; drain. Remove from the heat; stir in the egg, marinara sauce, bread crumbs, parmesan and 1/2 cup shredded cheese.
Spoon about 1/4 cup into each shell. Microwave, uncovered, on high for 4 minutes. Sprinkle with remaining cheese. Microwave 3-4 minutes longer or until a thermometer inserted into filling reads 160° and zucchini are tender. Serve with additional marinara sauce and whole wheat rotini noodles (if desired) Yield: 4 servings.
Editor's Note: This recipe was tested in a 1,100-watt microwave.
*The original recipe called for Italian seasoned breadcrumbs so if you wnat it spicier add a pinch of oregano and basil.
Edited by: GABBY308 at: 7/27/2011 (15:08)
Chef Meg's Zucchini Muffins - 1 muffin is probably 1 starch and 1 fruit
Turkey and Black Bean Sloppy Joes
1 large yellow squash
1 lb of ground turkey
1 Tbsp Worcester and soy sauce (low
Garlic (for taste)
1 square Pyrex pan
2 cans pinto, navy, or black beans (pick
3 cups broccoli
¼ cup of feta or goat cheese (optional
1. Slice up the yellow squash into thin strips, cutting sideways (Hint: cutting sideways =
2. Fry up the turkey in the Worcester and soy sauce, until the turkey is brown (or just
slightly pink) in the middle. Add in the garlic near the end, to prevent it from burning.
3. Line the bottom of the casserole dish with the squash slices, sprinkle with salt,
pepper, and any other spices (rosemary, dill, cumin, are all good).
4. Spread turkey on top of slices; top off with beans, then broccoli. Spread evenly.
5. Sprinkle the cheese all across the top.
6. Cover with aluminum foil. Bake at 300°F for 1 hour, then check.
ACTIVE COOKING TIME: 15 minutes
TOTAL TIME (START TO FINISH): 1 hour, 15 minutes
¼-½ cup cooked turkey saausage crumbled
into small pieces
½ cup diced vegetables
¼ tsp salt
1/8 tsp ground pepper
1/8 cup olive oil mayonnaise
1/8 cup water
Optional: ¼ cup low fat shredded cheese, onions,
and lightly drained salsa
1. Preheat oven to 350°F. Generously grease 6 muffin tins with butter or coconut oil
or for easier removal line with paper baking cups. The baking cups also help the
muffins hold their shape.
2. In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other
ingredients and stir to combine.
3. Spoon or scoop into the muffin cups. Bake for 18–20 minutes until a knife inserted
into the center of an muffin/ omelet comes out almost clean. The omelets will
continue to cook for a minute or two after removed from the oven.
4. Remove the omelets from the muffin cups and serve, or cool completely and store
for another day.
ACTIVE COOKING TIME: 5-10 minutes
TOTAL TIME (START TO FINISH): 30 minutes
Chicken Salad Wraps
1 C finely chopped celery
1 C finely chopped grapes
1 C finely chopped green apple
1/2 C chopped green onion
3 Large boneless/skinless chicken breasts (grilled, broiled or baked then diced)
1/2 C to 1 C fat free mayonnaise (depending on how creamy you want it)
1 T balsamic vinegar
2 T parsley
1 T oregano
1 T basil
1 T onion powder
1 T garlic powder
Salt/Pepper to taste (EASY on the salt!)
Whole Wheat Tortillas
Mix the celery, onion, grapes, apples and chicken in a large bowl. In a small bowl combine the mayonnaise and vinegar with the herbs and spices. If the dressing is too thick, add some water or fat-free milk until you like the consistency. Pour the dressing over the chicken and veggies/fruits and mix well.
Serving size is approx 1 cup (recipe makes several good servings) placed in a whole wheat tortilla... wrap and enjoy!
One serving is approximately 300 calories (that's the high estimate)
Asian Chicken Wraps
3/4 c chopped mushrooms
1 can water chestnuts drained and chopped
1T grated fresh ginger
Cook 4 minutes then add about 8 - 10 oz leftover cooked chicken (or 1 very large chicken breast cooked and diced - sorry I rarely measure). Heat thru.
Sauce -Whisk together 2Tbl Seasoned Rice vinegar, 2Tbl teryaki sauce, 1Tbl low sodium soy sauce, 1/2tsp garlic powder, 1/4 tsp, crushed red pepper, 1 1/2 tsp, olive oil.
Take a bostom lettuce leaf like a cup and add the chicken mixture. Top with some julienned green onions, shredded carrots, and slivered toasted almonds.
Drizzle sauce on top.
Low fat Toasted Muesli - top with fresh fruit and yogurt It's the only "cereal" I like.
handful unroasted almonds
some sesame seeds (couple of tablespoonsor more it's up to you)
unsalted sunflower seeds shelled - handful
unsalted pumpkin seeds - handful
handful of flaked coconut (preferably unsweetened)
2T extra light olive oil
1/2 c apple juice
Stir everything together and roast on a cookie sheet for 30 minutes at 350 degrees, stirring every 10 minutes until toasted. Vary ingredients (except oats) to taste. I like coconut so I added extra of that. It's not very sweet so if you like sweet cereals drizzle in a little agave (maybe 1T?).
You can also add a little milk to the yogurt. It's really good with fresh raspberries mixed into the yogurt.
Homemade Ground Turkey sausage from Mr. Food (use whole wheat bread crumbs)
Spark recipe for slow cooker marinara with chicken and vegetables. Put over whole wheat pasta.
Edited by: GABBY308 at: 6/23/2011 (19:12)
Southwestern Barley Salad
Just use low fat cheese and skip the tortilla chips
Edited by: GABBY308 at: 6/14/2011 (11:42)
This is a Mr. Food recipe:
Tuscan One Pot
Cooking Time: 40 min
1 tablespoon olive oil
1 pound turkey sausage, casing removed
1 small onion, chopped
2 garlic cloves, chopped
3 (15-1/2-ounce) cans great northern beans, undrained
1 (14-1/2-ounce) can diced tomatoes, undrained
2 cups Fat Free chicken broth
1 teaspoon Italian seasoning
1/4 teaspoon black pepper
2 cups fresh spinach, washed and patted dry
1.In a large soup pot, heat oil over high heat. Add sausage, onion, and garlic, and cook 6 to 8 minutes, or until no pink remains, stirring frequently to break up the meat.
2.Add remaining ingredients except spinach; bring to a boil. Reduce heat to low and simmer, uncovered, for 30 minutes, or until thickened. Stir in spinach, and serve.
Thanks to KJS for this:
Oatmeal Cookie Muffin/Bars (C2) [Revised by Simmie]
2 scoops vanilla whey protein powder (sugar free)
¾ cup whole wheat flour
2 cups uncooked oats
10 pkts truvia (equivalent to 20 tsp of sugar) Stevia Extract: 7 tsp
2.5 cups unsweetened applesauce
2 tsp cinnamon
¼ tsp salt
2 tsp vanilla
1 tsp baking powder
3 Tbsp olive oil [to make them more moist]
350 oven for 25 minutes 12 muffins
Each muffin or bar: (see my math info at the bottom of the next page) (these are 17 Day Diet values)
148.5 calories ½ natural starch ½ fruit 1/3 fat
BE SURE to use muffin pan liners – batter is very wet.
Simmie note: I had a LOT of trouble getting the muffin pan liners separated from the muffins; the next time I do these, what I may do is grease and flour the muffin pans and not use liners.
To make BARS:
This can be made in a 6x9 baking pan and cut into bars. Per Alice, bake 20-25 minutes. Be sure and spray baking pan with Pam spray to prevent sticking. These may good sized bars and with the addition of the oil, they are very moist. BE SURE to FREEZE tho.
These MUST be frozen – too much applesauce to leave them out; otherwise, they will grow mold after 24-48 hours.
They’re great when removed from the freezer and microwaved long enough to defrost (between 45 seconds and 1 minute). Some have heated them up and put vanilla yogurt on top for a nice treat further into the day beyond breakfast.
Edited by: GABBY308 at: 6/2/2011 (18:21)
PLEASE POST CYCLE 3 RECEIPES HERE ONLY
"A dream is only a Dream, until you put them in motion. Only then will your dream become a reality!"
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Isabella 14 mths
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