Pancake Recipe

  • 1 cup fat-free cottage cheese
  • 6 eggs
  • 1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
  • 1/4 cup canola oil
  • Pinch of salt
  • Dash of vanilla extract
  • 1/4 cup milk

Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies depending on size. Serves 6.

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
225 15 grams 9 grams 1.5 grams 13 grams

Power Oatmeal

  • 1 cup prepared oatmeal (see above)
  • 1 Tbsp. flaxseed
  • 1/2 cup blueberries
  • 1/4 cup walnuts, chopped
  • Mix all ingredients in a bowl (or a to-go cup).

Preparation time: 10 minutes

Nutritional information (per serving); without and with Whey Protein Powder:

Calories Fat Carbs Fiber Protein
436 26 grams 48 grams 10 grams 12 grams
491
(w/ Whey Protein Powder)
27 grams 50 grams 11 grams 21 grams

Healthy Breakfast Burrito

  • 1 scrambled egg or egg substitute (or tofu)
  • 1 6-inch whole-grain tortilla
  • 2 Tbsp. black beans, canned
  • 2 Tbsp. low-fat cheddar cheese (or soy cheese)
  • 2 Tbsp. chopped tomato
  • 2 Tbsp. chopped onion
  • Hot sauce to taste

What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.

Microwave scrambled egg or egg substitute until cooked. While egg is cooking, spread out tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one-half of the tortilla. Heat the beans in the microwave (not too much or they’ll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don’t have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)

Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
304 10 grams 35 grams 6 grams 20 grams

Fruit Parfait

  • 1-1/2 cups plain low-fat yogurt (or soy yogurt)
  • 1 Tbsp. almonds, chopped fine
  • 1 Tbsp. flaxseed, ground
  • 1/2 cup blueberries
  • 1/2 cup apple, diced
  • 1/2 cup cantaloupe, diced

In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn’t that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one’s watching.)

Preparation time: 10 minutes (more or less depending on what needs chopping)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
453 16 grams 57 grams 9 grams 27 grams

Tuna Salad Surprise

  • 5 oz. canned tuna in water (if in oil, skip olive oil)
  • 1 Tbsp. olive oil
  • 2 Tbsp. lemon juice (or to taste)
  • 1 tomato, diced
  • 1/4 cup green onions, diced
  • 2 Tbsp. parsley and/or cilantro (or more to taste)
  • Salt and pepper to taste
  • Raw jalapeño (if desired)

Mix all of the ingredients in a bowl and season to taste. Chop in some raw jalapeño for extra zip!

Preparation time: 10 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
356 15 grams 12 grams 2 grams 43 grams

Vegetable Frittata

  • 6 eggs, beaten
  • 1 cup fresh spinach, torn
  • 1 tsp. garlic, crushed
  • 2 medium plum tomatoes, chopped
  • 1/4 cup onion, chopped
  • 1 red bell pepper, chopped
  • 2 Tbsp. fresh basil, chopped
  • 1/2 cup low-fat Swiss cheese (or soy cheese), shredded
  • 1 oz. Parmesan cheese (or soy cheese), grated
  • Cooking spray

Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
414 23 grams 14 grams 4 grams 33 grams

Turkey Chili

  • 1 lb. ground turkey, extra lean
  • 2 Tbsp. olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, chopped
  • 1 bell pepper, chopped
  • 1 large can (28 oz.) tomatoes, crushed or diced
  • 1 can (12 oz.) tomato sauce
  • 1 can (15 oz.) kidney or pinto beans, rinsed
  • 2 tsp. chili powder (or more to taste)
  • Salt and pepper to taste

In a large saucepan, brown ground turkey in olive oil. Spoon out any excess fat. Add onion, garlic, and pepper, and sauté until veggies are soft, about 5 minutes. Add remaining ingredients and simmer for 10 to 15 minutes. Can be served immediately (although leftovers are great, too). Serve with hot sauce to taste. Serves 4.

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
296 9 grams 24 grams 7 grams 33 grams

Chicken Florentine

  • 1 chicken breast, skinless and boneless, pounded thin
  • 2 cloves garlic, minced
  • 1 Tbsp. olive oil
  • 1/2 cup chicken broth, low sodium
  • 1 cup spinach, steamed
  • 1 slice provolone or mozzarella cheese

Preheat oven to 400 degrees. In an ovenproof skillet on the stovetop, sauté garlic in olive oil and broth. Cook until soft, but not brown. Add chicken breast and cook until done. If pounded thin enough, it should just take a couple of minutes per side (don’t panic if it’s a little underdone; it’s going in the oven later). Remove skillet from stove and pile spinach on top. Then, place cheese on top of spinach. Put pan in oven until cheese melts, then serve. Put chicken on plate and drizzle pan broth over it as sauce. This recipe is pretty low-carb, so you might serve it with whole-grain pasta if you’re not watching your carbs.

Preparation time: 10 to 15 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
416 24 grams 10 grams 4 grams 40 grams

Fish Tacos

  • 1 medium tomato, chopped
  • 1 onion, chopped
  • 1/4 cup cilantro, chopped
  • Juice of one lime, or more to taste
  • 6 oz. whitefish like tilapia, snapper, or cod
  • 2 soft corn tortillas
  • 1/2 cup cabbage, shredded
  • 1/2 avocado, chopped
  • 1 jalapeño, chopped (optional)
  • Salsa, low-sodium (optional)

Toss tomato, onion, and cilantro with lime juice, and set aside for flavors to combine (add chopped jalapeño for extra kick). You could also skip this step and use a low-sodium store-bought salsa. Cook, steam, or grill fish, or sauté fish in a little lime juice. Warm tortillas in oven or microwave, and pile with fish, cabbage, avocado, and salsa.

Preparation Time: 10 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
511 19 grams 45 grams 13 grams 49 grams

Stuffed Peppers

  • 1 lb. ground beef, extra lean (less than 5 percent fat)
  • 1 cup brown rice, cooked
  • 2 cups tomato sauce
  • 1 cup onion, chopped
  • 1 egg, beaten
  • 1/4 tsp. garlic powder
  • 1 tsp. Worcestershire sauce
  • 6 green bell peppers

Preheat oven to 350 degrees. Cut tops off peppers, and remove seeds and membranes. Mix all ingredients (except peppers) and stuff mixture into the bell peppers. Bake for 1 hour and serve! Serves 6 (although they’re pretty low cal, you could eat two easily).

Preparation time: 10 minutes (more, if cooking rice from scratch)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
208 5 grams 23 grams 6 grams 19 grams

Shrimp Stir-Fry

  • 1 lb. shrimp, peeled
  • 1 Tbsp. ginger root, minced
  • 2 cloves garlic, minced
  • 2 tsp. sesame oil
  • 3 to 4 Tbsp. chicken or vegetable broth
  • 4 cups mixed vegetables (broccoli, peppers, carrots, celery, etc.)
  • 1 bunch scallions, chopped
  • 1/4 tsp. cayenne pepper
  • 2 Tbsp. soy sauce
  • 2 cups brown rice, cooked

Sauté ginger and garlic in sesame oil until soft. Add shrimp and cook about 3 to 5 minutes, depending on the size of the shrimp. Set shrimp aside. Add the rest of the ingredients (except the rice) to the pan and sauté until veggies reach desired softness (I like mine a little crunchy). Use enough broth so the veggies don’t burn, but not enough to make soup. Toss the shrimp back in, mix together, and serve over rice. Serves 4.

Preparation time: 10 to 15 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
303 5 grams 36 grams 9 grams 31 grams

Oven-Poached or Dishwasher Salmon

  • 1 6-oz. salmon fillet or steak
  • 1 Tbsp. chopped dill
  • Juice of one lemon
  • 2 Tbsp. dry white wine
  • 2 Tbsp. chopped scallions
  • Salt and pepper to taste

Preheat oven to 350 degrees. Get a big enough piece of foil (about 12 square inches) to hold the fillet, as well as the other ingredients, when folded. You might consider doubling the foil to prevent leakage. Put foil salmon packet in broiler and cook for 15 minutes or until salmon is pink all the way through. (If using the more controversial dishwasher method, cook for one wash and dry cycle, and we can’t stress enough, no soap!)

Preparation time: 15 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
344 14 grams 1 gram 1 gram 22 grams

Tuna and White Bean Salad

On Sundays, I like to make a big batch of soup or a salad that will keep for a few days, so I have leftovers for the week. While it’s noble to attempt to prepare a fresh lunch from scratch every evening or morning, schedules and snooze alarms can sidetrack the best-laid plans. It’s nice to have a big bowl of something in the fridge as a backup, so that if I sleep through the alarm bell in the morning, I won’t drive through the Taco Bell® in the afternoon. This recipe’s a great source of protein and fiber, and if you want to improvise, it’s a great way to use up leftover veggies in the fridge. This meal is good for up to 2 days after you make it.

  • 2 6-oz. cans of water-packed tuna (reduce olive oil amount if using oil-packed tuna)
  • 2 cups canned white cannellini beans, drained and rinsed
  • 1 red onion, chopped
  • 1 cucumber, chopped
  • 2 plum tomatoes, diced
  • 1/2 cup canned or jarred artichoke hearts, chopped (reduce olive oil amount if using oil-marinated artichoke)
  • 1 bunch parsley, stemmed and chopped
  • 1 tsp. fresh rosemary, minced
  • 1 clove garlic, minced
  • 2 Tbsp. olive oil
  • 3 Tbsp. lemon juice (or more to taste)
  • Salt and pepper to taste

Mix first eight ingredients in a large bowl. Mix garlic, olive oil, and lemon juice in a small bowl or cruet with salt and pepper to taste. Toss garlic, olive oil, lemon juice, and salt and pepper mixture with first eight ingredients. Serves 4. (For extra zip and fiber, serve on a bed of raw arugula or spinach leaves.)

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
372 12 grams 40 grams 11 grams 33 grams

Turkey Avocado Wrap

  • 1 lavash wrap
  • 1/2 avocado, mashed
  • 4 slices (3 oz.) deli-style turkey breast or (2 oz.) firm tofu
  • 2 slices low-fat Swiss cheese
  • 1/4 cup arugula
  • 1/2 tomato, chopped
  • 2 thin slices red onion

Spread mashed avocado on flattened lavash. Layer remaining ingredients on top of lavash.

Preparation time: 10 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
460 20 grams 31 grams 14 grams 45 grams

Healthy Chicken Caesar Salad

This recipe uses a tofu-based dressing, so you get extra protein instead of extra fat and calories. You won’t taste the difference. And if you skip the chicken, this makes a great vegetarian meal or side dish. The dressing also makes a great sandwich spread or veggie dip.

Tofu-Caesar Dressing

  • 1 package (10 oz.) soft silken tofu
  • 3 garlic cloves
  • 1 Tbsp. Worcestershire sauce (use anchovy-free sauce, if you’re vegetarian)
  • 2 Tbsp. Dijon mustard
  • 1/4 cup lemon juice
  • 2 Tbsp. olive oil
  • 1 tsp. cracked black pepper
  • 3 Tbsp. Parmesan cheese, grated

Mix all ingredients in a blender or a food processor until creamy. Makes 16 2-tablespoon servings.

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
40 3 grams 1 gram < 1 gram 3 grams

Salad

  • 3 cups romaine lettuce, torn
  • 1 skinless, boneless chicken breast, broiled and diced
  • 1/2 cup whole wheat croutons
  • 2 Tbsp. of Tofu-Caesar Dressing
  • 2 Tbsp. Parmesan cheese
  • Fresh ground pepper

Toss lettuce, chicken, and croutons with dressing. Sprinkle Parmesan cheese and ground pepper on top.

Total Preparation Time: 15 minutes (less if dressing is already prepared)

Calories Fat Carbs Fiber Protein
311 9 grams 18 grams 4 grams 39 grams

Lentil and Feta Salad

  • 3 cups cooked or canned lentils
  • 1 cup feta cheese, crumbled
  • 1 cucumber, diced
  • 3 stalks celery, diced
  • 2 cups cherry tomatoes, quartered
  • 1 red bell pepper, diced
  • 1 small red onion, diced
  • 1/2 cup parsley, chopped
  • 1/4 cup mint leaves, chopped
  • 1/3 cup lemon juice
  • 3 Tbsp. olive oil
  • 1/2 tsp. dried thyme
  • Salt and pepper to taste

Combine first nine ingredients in a large bowl. Whisk together the olive oil, lemon juice, thyme, and salt and pepper, and toss with first nine ingredients. Cover and refrigerate for an hour or two. You can eat it as soon as it’s done, but it just gets better the longer the flavors combine. The next day is the best! Makes 4 servings.

Preparation time: 20 minutes (mostly chopping)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
424 19 grams 45 grams 16 grams 21 grams

Pita Party

This is a great desk lunch. It’s like having a cocktail party at your desk (minus the cocktails). You can combine the ingredients so that no two bites are the same. For a busy day without time for a proper sit-down lunch, this is a good way to graze. If you have a bento box–style container with compartments, this is a perfect time to bust it out. The fat and salt contents of hummus vary greatly by brand, so if you don’t make your own from scratch (we’ll have a recipe in an upcoming newsletter), make sure you read the nutrition label. To reduce the caloric content even more, invite a coworker to your party! (If they don’t have tzatziki at the store, combine 1 cup of nonfat yogurt with one minced garlic clove, half a chopped cucumber, fresh chopped dill, and salt to taste.)

  • 1 whole wheat pita, quartered
  • 1/2 cup hummus
  • 1 cup tzatziki
  • Optional: Cut-up carrots, celery, peppers, broccoli, cauliflower, cherry tomatoes, etc.

Bring containers of hummus and tzatziki to work, and dip pita pieces in either or both of them. Bring your favorite crudité-style veggies and dip them as well for a sinless end-of-the-week treat.

Preparation time: 10 minutes

Nutritional information (per serving, not counting veggies):

Calories Fat Carbs Fiber Protein
511 14 grams 71 grams 13 grams 30 grams

Mini-Pizzas

  • 1 spelt or brown-rice tortilla
  • 2 Tbsp. tomato sauce
  • 2 Tbsp. fresh basil, chopped
  • 1/4 cup mushrooms, sliced
  • 1/4 cup chicken breast, chopped
  • 1/4 cup part-skim mozzarella (or soy cheese), shredded
  • 4 tomato slices

Preheat the oven to 400 degrees. Lightly toast the tortilla. Be careful not to overcook it—just a couple of minutes, enough to give it the structural integrity to hold the toppings. After you’ve toasted the tortilla, spread the tomato sauce thinly on top. Add basil, mushrooms, and chicken, and finally top with cheese and tomato slices. Return to oven for 5 minutes or until cheese has melted. Let cool slightly and serve. It’s so low in calories, you could even have two!

Preparation time: 10 to 15 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
310 12 grams 35 grams 2 grams 14 grams


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