Tomato Basil Omelet

Ingredients:
2 tbsp of Diced Canned Tomatoes
2 tbsp of Juice from Can
1/2 cup of Fresh Basil Leaves
1 tbsp of Fresh Rosemary
1-2 Cloves of Garlic
1 tbsp of Olive Oil
5 Egg Whites
1 Whole Egg
Salt and Pepper

Directions:
Mince garlic, chop rosemary and prepare basil leaves. In a medium bowl, whisk together egg whites, egg and tomato juice. Preheat non-stick fry pan with olive oil on medium heat. Add rosemary and cook for 30 seconds. Add tomatoes, garlic and basil. Cook for approximately 3 minutes or until tomatoes are are soft and flavors infused. Add egg mixture to pan, cover with lid and cook until top is fully cooked. (Approximately 6-8 minutes.) Add salt and pepper to taste. Serve with turkey bacon and fruit. Enjoy!

Serves 2.

Protein French Toast

Ingredients:
10 Slices Low Calorie Bread (Nature's Own has several options that are 50-60 calories per slice)
1 Whole Egg
5 Egg Whites
1/2 cup Unsweetened Almond Milk
1/4 cup Vanilla Protein Powder
1/2 cup Ideal No-Calorie Sweetener
1 tsp Vanilla
1 tbsp Cinnamon

Directions:
Preheat skillet on medium-low heat and spray wit non-stick cooking spray. In a large bowl, whisk together egg and egg whites. Add all other ingredients and whisk until combines. Dip slices of bread into egg mixture and cook until golden brown on both sides. Top with  fruit and sugar-free syrup. Enjoy!

Nutrition:

Serving Size: 2 Pieces

Calories: 160

Protein: 16g

Fat: 3.5 g

Carbs: 21g

Coconut Haystack Protein Cookies

Ingredients:

5 oz  Bag Unsweetened Flaked Coconut 
1 cup No-Calorie Sweetener 
1 scoop Vanilla Protein Powder 
1/4 tsp salt 
1 cup Sliced or Chopped Almonds 
5 Egg Whites 
Non-Stick Spray 

Directions: 
1. Preheat oven to 325 degrees and spray 2 large baking sheets with non-stick spray.
2. Spread coconut on baking sheet and toast in the oven until lightly browned. 
3. Transfer the toasted coconut to a large bowl. 
4. Next, lightly toast the sliced/chopped almonds in oven. (The almonds should be toasted just enough to enhance the flavor but not add much color.)
5. While the almonds toast, add the sweetener, protein powder, and salt to the coconut 
and stir until evenly distributed. 
6. Remove the almonds from the oven and let cool. 
7. Stir in almonds and egg whites. Mix until well incorporated. 
8. Use a tablespoon to drop the cookies onto the cookie sheet. 
9. Bake for 20 to 25 minutes. 

Nutrition: 
Recipe makes approximately 20 cookies 
Calories: 56 
Protein: 3 g 
Carbs: 3 g 
Fat: 3 g 

Helpful Hints: 
Be sure to let the toasted almonds cool before you stir them into the batter or they will 
cook your egg whites! These cookies won't spread like normal batter and will retain the shape they were dropped in. 

Chocolate Protein Bars

I love to make my own protein bars because there are no additives or preservatives.  I think you will find they hit the spot for that afternoon sweets craving!

Ingredients:
1 cup Oat Flour
2 scoops Vanilla Whey Protein Powder
1/2 tsp Baking Soda
1/4 tsp Salt
1/2 cup of Splenda (or no calorie sweetener of your choice)
4 Egg Whites
8 oz Berry Flavored Baby Food
3 tbsp Unsweetened Baking Cocoa
4 oz Water

Directions:
1. Preheat over to 350 degrees.
2. Mix dry ingredients together in a large bowl.
3. Mix wet ingredients together, including Splenda, in a medium bowl.
4. Add wet ingredients to dry ingredients and mix well.
5. Spray 8x8 baking dish with non-stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven or until tester comes out clean.

Makes 16 squares. Serving Size: 2 squares. Must be refrigerated.

Nutrition:
Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams

Sweet and Sour Chicken

Ingredients: 
24 oz. (3-4) Chicken Breasts 
2 tsp Garlic Salt 
1/2 tsp Black Pepper 
1/2 cup Low-Sodium Chicken Broth 
1/2 cup White Vinegar 
1/2 cup Splenda or Xylitol
1 tbsp Low-Sodium Soy Sauce 
3 tbsp Low-Sugar Ketchup 
Arrowroot 
Cooked brown rice and veggies, for presentation 

Directions: 
1. Cut chicken into bite-sized pieces and place in a large bowl. 
2. Season the chicken with the garlic salt and pepper, turning to coat. 
3. Cook the chicken over medium/high heat until done (no pink centers). 
4. Meanwhile, whisk together chicken broth, vinegar, sweetener, soy sauce, and ketchup 
in a medium sauce pan. 
5. Bring sauce to a boil and then turn to low heat. Add the arrowroot a little at a time, 
whisking briskly. Add until sauce thickens to your liking.
6. Let the sauce set up by continuing to stir for about two minutes. 7. Pour sauce over cooked chicken and serve with brown rice and vegetables. 

Helpful Hints:
1. Make sure to cut and prep your chicken before you start adding the spices. Cut the 
chicken into bite-sized pieces, remove any excess fat, and wash if needed. 
2. Coat the chicken evenly to share the spices all over the meat. While the chicken cooks, 
you can start your sauce. The timing should be about perfect. 

Nutrition: 
Makes 4 servings 
Calories: 186 
Fat: 5 g 
Carbs: 1 g 
Protein: 33 g 

This is an adaptation of Jamie Eason's Recipe. Enjoy!

Italian Turkey Meatballs

Usually, I am not a fan of turkey meatballs or burgers because they are dry, tasteless and have the density of a hockey puck. I experimented a bit to end up with this recipe and I think you will like it!

Ingredients:
1 Package of Extra Lean Ground Turkey Breast
1 Medium Zucchini, Minced or Grated
1/2 cup Quick Cooking Oats
1/2 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Dried Basil
1/2 tsp Dried Oregano
1/4 tsp Salt
1/2 tsp Black Pepper

Directions:
Set oven at 400 degrees.
In a large bowl, combine all ingredients. Form into 6 meatballs, mixture will be moist. 
Place meatballs in a muffin pan that has been sprayed with non-stick spray. Bake for 25-28 minutes or until done.  Serve!

Nutrition Facts:
Makes 6, 4 oz meatballs
Serving Size: One Meatball
Calories: 129
Protein: 26.8 Grams
Carbs: 4.5 Grams
Fat: 1.91 Gram

Helpful Hints:
This recipe can be used for smaller meatballs; I just like the 4 oz size for meal planning. If you choose to make burgers, omit the quick cooking oats and it will make 4 patties. You can always double it too! This is an adaptation of a recipe by Jamie Eason.
Enjoy!

Chicken Caesar Parmesan Meatballs

Chicken Caesar Parmesan Meatballs

I love things that are quick, easy and I want to eat repeatedly. This recipe is one of them! It is low fat, low calorie and big on taste!

Ingredients:

2 lbs Ground Chicken Breast

3 Egg Whites

1 cup Quick Cooking Oats
2 tbsp Non-Fat Caesar Dressing (I like La Madeleine's)
4-5 Cloves of Garlic, Minced
4 tbsp Low-Fat Parmesan Cheese

Directions:
1. Preheat oven to 425 degrees.
2. Spray muffin pan with non-stick spray.
3. Combine all ingredients together in a large bowl.
4. Roll meatballs and place in muffin pan.
5. Bake for 20-25 minutes, or until golden brown.

Helpful Hint: I let them cool and use a teaspoon to remove them from the pan.

Nutrition Facts:
Serving Size:1
Calories: 110
Fat: 1.6 grams
Carbs: 5.3 grams
Protein: 23 grams