Monday, May 16, 2011

Tuna Salad

           6 oz Tuna Light In Water
           1 cup Low-fat Cottage Cheese
           1/2 cup Fresh Pico De Gallo
           1/4 cup Green Onions
           1/2 cup Fage 0%
           2 oz Dill Pickle
           1/2 cup Celery
           1/2 California Avocado
           1 tsp Lemon Juice
           ½ tsp garlic powder
           ½ tsp onion powder

Makes 4 cups

Per cup
134 calories
19 grams Protein
5 grams Carbs

Friday, March 4, 2011

Homemade Beef Jerky

2.5 pounds lean london broil
1.5 tsp sea salt
4 tsp ground ginger
4 tsp onion powder
3/4 tsp Now stevia
2 tsp granulated garlic
3 tsp onion powder
1 cup water

Freeze london broil for 1-2 hours so that it is firm and easier to slice thinly.  Slice thin with electric meat slicer or knife.  Mix meat and all other ingredients in plastic bag and massage inside plastic bag to mix well.  Marinate 6+ hours.  After marinating lay marinated strips on dehydrator racks and dry to desired consistency.

This has no sugar, soy, or preservatives, is low salt, and I swear is just as good as the stuff you buy in the stores.

Per ounce:
100 calories
16 g protein
3 g fat

Thursday, March 3, 2011

Sugar free Ice Cream Sandwich

Okay, this fell apart when I tried to eat it, and it has about 400 calories. But still, the goal was to make a sugar free ice cream sandwich, and technically I did. At least it looks good!

Healthy Chicken Salad (No eggs!)

1 lb boneless skinless chicken breast grilled and diced
1 cup fage 2% greek yogurt
7 oz fresh pico de gallo
1/4 cup lemon juice
6 oz diced celery (about 3 stalks)
Sea salt 1/8 tsp
garlic powder ¼ tsp
onion powder ¼ tsp
Optional paprika to taste
Mix and serve! This is really really good.

Makes 5 cups.

Per cup:
147 calories
2 g fat
9 g carb

22 g protein

Saturday, February 12, 2011

Black Bean Brownies

  • One 15-ounce can black beans, drained and rinsed very well
  • 3 large eggs
  • 3 tablespoons coconut oil
  • 16 packet Truvia
  • 1/4 cup unsweetened cocoa powder
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon peppermint extract
  • 1/2 teaspoon baking powder
  • Pinch salt

1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.
2. Add all ingredients to the bowl of a food processor and process until smooth and creamy.
3. Pour the batter into the prepared pan.
4. Bake 30 to 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares.

Makes 16 brownies.

Each brownie:
63 calories
3 g fat
5 g carb
2 g fiber
3 g protein