Salmon Omelet

Creamy Salmon Omelet

Estimated Prep Time: 5 min
Estimated Cook Time: 10 min
Makes 1 serving.
You can find packaged smoked salmon in the deli or fish department.
Ingredients:

• 1 tbsp Olive Oil
• 1/4 small Red Onion, chopped fine
• 1 small handful fresh Spinach Leaves, washed and dried ( I used mushrooms instead)
• 1 tbsp Fat Free Cream Cheese (I added cottage cheese instead) 
• 2 oz smoked Salmon, chopped coarsely
• Chopped fresh Dill
• 5 jumbo Egg Whites

Cooking Materials:
Small nonstick skillet; small bowl
Directions:

1.     Heat the olive oil in the skillet, and add the onion. Saute a few min; add the spinach, and stir until the spinach is wilted. Add the cream cheese, salmon, and a sprinkle of dill; stir until combined. Set aside in a small bowl.

2.     Do not clean the skillet. Pour in the egg whites and cook in a flat omelet form over low heat, lifting the edges for the liquid part to run underneath. When cooked, place the salmon mixture on top and fold over.

Serve with Whole-Grain toast. 


Note: I added tomatoes cause I wanted more veggies. I make slight changes because I try to work with what I have at home. 

100 calorie whole-grain beigel 

Tuna Burger

Tuna Burgers:

Tuna burgers are a great way to satisfy your craving while eating healthy. If you happen to be on a low carbohydrate diet, rather than having the burger on a whole grain roll, place it between a couple sheets of lettuce and exchange the rolled oats for finely chopped vegetables. 
Ingredients: 


1 can tuna

1 egg white

1/4 cup rolled oats

1/8 cup chopped onion

1/8 cup mayonnaise

Garlic and onion powder


Directions: 


Combine the tuna, oats, and whisked egg white together. Stir in onion, mayo, garlic and onion powder and then form into patties. Place the patties on a skillet and flip at half time as you would with a regular hamburger.

2 patties came out of this for. 

I used chopped green bell pepper instead of the rolled oats. 

Low Sodium- Chunk Light Tuna

I didn't use any oil to cook this

love tuna!!!!

time to eat [: 

Sweet Mustard Chicken

Sweet Mustard Chicken With Creole Vegetables

Estimated Prep Time: 10 min (not including marinate time)
Estimated Cook Time: 30 min
Makes 4 servings
The chicken is best if marinated for a few hours. When grilling the chicken, be careful that the coating does not burn before the chicken is cooked through.
Ingredients:

• 3 tbsp Dijon Mustard
• 3 tbsp Brown Sugar
• 1/2 tsp ground Ginger
• 1/2 cup White Wine
• 4 boneless, skinless Chicken Breasts
• Olive Oil
• 4 cups fresh Green Beans (about 40), washed and ends cut off
• 1/2 Red Onion
• 2 Roma or Plum Tomato, chopped
• White Pepper
• Garlic Salt

Cooking Materials:
Gallon-sized plastic-freezer bag; large skillet.
Directions:

1.     Combine the mustard, sugar, ginger, and wine in the plastic bag. Squish until mixed thoroughly, add the chicken, and squish to coat well. Set aside for at least 30 min to marinate, or refridgerate for up to a full day.

2.     When you're ready to cook, preheat the grill. Place the chicken on the grill and cook, turning once, until no longer pink inside. Do not overcook! If the coating starts to burn, move the chicken to the side, away from the heat.

3.     While the chicken is grilling, heat the olive oil in a large skillet. Add the beans and the onion. Cook until the beans are almost soft, about 30 min, Add the tomatoes, and sprinkle with pepper and garlic to taste. Continue cooking until the tomatoes are dissolving.

marinate

Chicken was delish!
I also had a cooked potato on the side. 

Burritos!!!

note: I worked with what I had at home so, some of the veggies are different. 

Chicken And Veggie Burritos

Estimated Prep Time: 5 min
Estimated Cook Time: 10 min
Makes 2 servings
Ingredients:

• 1 cooked boneless, skinless Chicken Breast (roasted or grilled, marinated)
• 1 cup cooked Brown Rice
• 1/2 large Portabella Mushroom Cap, wiped clean
• 1/4 large Red Onion
• 1/2 large roasted Red Bell Pepper
• 1 tbsp Olive Oil
• 1/2 tsp minced fresh Garlic
• 4 Corn or Low Carb Tortillas

Cooking Materials:
Medium skillet; microwave
Directions:

1.     Grab your chicken and rice from the fridge.

2.     Cut the mushroom, onion, and pepper into thin slices. Heat the oil in a medium skillet, and add the mushroom, onion, pepper, and garlic. Saute until the onion is soft, about 5 min.

3.     Slice the chicken, add it to the skillet with the rice, and gently stir to combine everything. Cook just long enough for all to get hot.

4.     Warm the tortillas in the microwave and heap the mixture on them. Roll up burrito-style.

Tip: Try adding fresh Cilantro or Salsa. 

I didn't want to roll them up into burritos so, I'm eating them like tacos [:
I also added the cilantro and salsa.
Oh! and what you see here is a lot of food, enough for 6 more servings.

Berry Blast Shake

Berry Blast Super Shake:


Ingredients:


1 cup iced green tea

1 scoop vanilla flavored milk protein blend

1 serving of greens product ----I left this part out this time

3 tbsp plain yogurt ---I used greek plain yogurt

3 tbsp whole grain oatmeal (dry)

1 cup frozen mixed berries ---I used blueberries&raspberries

Instructions:

1. Add green tea, protein, greens, yogurt, and oats to a blender
2. Blend on high for 1 minute
3. Add berries to the blender 
4. Blend again for 1 minute 

 

Carrot Cake Protein Bars

Carrot Cake Protein Bars 
Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams
Ingredients:

• 1 cup oat flour
• 2 scoops vanilla whey protein
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Truvia, or Ideal
• 8 oz baby food carrots
• 4 oz water

Directions:

1.     Preheat oven to 350 degrees.

2.     Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.

3.     Mix egg whites, Splenda, Truvia, or Ideal, baby food carrots and water (optional) in a bowl.

4.     Add wet ingredients to dry ingredients and mix together.

5.     Spray glass pyrex dish with non-stick butter spray.

6.     Pour ingredients into dish.

7.     Bake 20-30 minutes.

Makes 16 squares, 2 squares per serving 

Homemade Lemon Protein Bars

Lemon Protein Bars
Calories: 86
Fat: 1 gram
Carbs: 10 grams
Protein: 9 grams

Ingredients:

• 1 cup oat flour
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 1 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda, Truvia, or Ideal
• 8 oz baby food applesauce
• 4 oz water

Directions:

1.     Preheat oven to 350 degrees.

2.     Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.

3.     Mix egg whites, Splenda, Truvia, or Ideal, applesauce and water in a bowl.

4.     Add wet ingredients to dry ingredients and mix together.

5.     Spray 8x8 glass pyrex dish with non-stick butter spray.

6.     Pour ingredients into dish.

7.     Bake 23 minutes.

Makes 16 squares, 2 squares per serving.

Carrot-Orange Juice!!

This morning I had 1/2 cup of Fiber One cereal with almond milk.

Fallowed by freshly squeezed orange juice. (2 oranges)

I also used a power juicer to get fresh carrot juice. (4 carrots)

+ 1 piece of celery and I mixed it all!

If I had protein powder I would add a scoop of it.

Cereal!

There is so many cereals to choose from. How do we choose the right one?

I shy away from cereals that contain high sugar. Like Cap'n Crunch!

My favorite is Fiber One Original.
I love the taste!
It's very fulfilling.
Only 60 calories
0g in sugar

Fiber is good for my blood type.
Wheat isn't so, I stay away from it as much as I can.
You can find about what's good for your blood type on About.com






Fiber One VS. Cap'n Crunch. 
Compare nutrition facts below.

Soy Milk vs. Almond Milk

I recently switched from soy milk to almond milk. 

Why? I was watching a video blog by my favorite nutritionist, and she recommended it. It also has less calories and sugar.

Their both healthy alternatives to regular milk. Regular milk has too much sugar ( 12 grams, compared to 1g in soy and 0g in almond). 

Check out the nutrition facts below. 

Fish in Foil

 Ingredients:

•4 oz tilapia or any fish

•Asparagus

•Lemons, sliced, and lemon juice

•Fish seasoning

•Pepper

Directions:

1.Preheat oven to 375 degrees

2.Use one piece of foil per fish

3.Add lemon juice

4.Sprinkle fish seasoning on top

5.Add pepper, lemon slices

6.Add veggies on top

7.Fold into foil down from the top leaving air for steaming

8.Place each foil in cookie sheet for 14-15 min

Step by step photos: 

cut 2 slices of lemon per fish
6 asparagus sticks per fish
(cut the ends off and throw away)

Place fish in foil
( 1 piece per fish)

Squeeze 1/4 of a lemon on each fish
(big size lemon)
Sprinkle fish seasoning
(as much as you want)
Add a pinch of pepper to each fish

This is what I used
(you can either use a full lemon
or lemon juice)

place lemon slices on fish
place asparagus on fish

Once you have all the veggies
and spices wrap up the fish!
(leave air space for steaming)
Put in oven for 15min

15 min later!! [:
This dish is low in calories
(eat 2)