Meal Ideas

Grilled Steak (or Chicken) Spinach Salad
This is by far one of my favorite lunch or dinner recipes.

Ingredients:
Grilled steak or chicken breast
Baby spinach leaves
Sliced strawberries
Chopped red bell pepper
Chopped pecans or walnuts
1 part Olive oil and 2 parts Balsamic vinegar

Instructions:

1. Grill steak or chicken breast on grill or indoor grill pan with a tiny bit of olive oil to avoid charring.
2. Slice meat into long strips and toss all ingredients together in a bowl.
3. Mix in olive oil and balsamic vinegar.  And voila... a complete meal of protein, carbs and fat.

Stellar Legume Soup
(as featured in The Eat-Clean Diet)

Makes 16 cups
1 cup = 102 calories; 7 g protein, 1g fat; 18g carbs

Ingredients:
1 1/4 cups  mixed dried beans, including black beans, navy beans, kidney beans and Romano beans
1/4 cup  lentils
1/4 cup  split peas
1/4 cup  barley
Water

2 cooking onions
3 large carrots, peeled and coarsely chopped
4-5  celery stalks, coarsely chopped
10 cups  low-sodium chicken broth
3 cups  stewed plum tomatoes
1/4 tsp  dried thyme leaves, crumbled
1 bay leaf
1/2 tsp  coarsely ground black pepper
1 sweet bell pepper, seeded and coarsely chopped
2-3 garlic cloves, roasted
1/2 cup chopped fresh parsley

Instructions:

1. Put dried beans in a large saucepan and cover with generous amounts of water.  Bring to a rolling boil over high heat, uncovered.  Remove from heat and cover.  Let sit for one hour.  Drain.
2. Rinse barley, lentils, and split peas.  Drain.
3. In a large pot add onions, celery and carrots.  Add broth, tomatoes plus their juice, seasonings, beans and lentils, split peas and barley.  Boil.  Cover and reduce heat to low.  Cook stirring occasionally, until beans and vegetables are tender - approximately 2 hours.
4. Add chopped

bell pepper and roasted garlic.  Simmer for another 5 minutes.  Add chopped parsley and serve.

Turkey Meatballs 
(as featured in The Eat-Clean Diet)

1 serving = 4 meatballs
160 cals, 30g protein, 1.8g fat, 5g carbs

Serve with small serving of 100% whole wheat pasta.

Ingredients:
1/3 cup   finely chopped yellow or sweet onion
1/3 cup   finely chopped green bell pepper
¼ cup     water or low-sodium chicken broth
1 pound   ground lean turkey breast (no skin)
¼ cup     oat bran
1 tsp       dried celery flakes
½ tsp      ground sage
¼ tsp      ground marjoram
¼ tsp      dried thyme
1 tsp       Worcestershire sauce
¼ tsp      ground black pepper
1            egg white

Instructions:

1. In a small skillet, heat water or chicken broth and sauté the onion and green pepper until translucent. 
2. In a mixing bowl, combine remaining ingredients. 
3. Add cooked onion and pepper. 
4. Coat clean hands with a little olive oil and mix thoroughly. 
5. Shape into 1 inch meatballs and place on a cookie sheet. 
6. Place in a preheated 350F oven and bake until browned – about 20 minutes.

(Note:  You could also use lean ground chicken breast.)

Chocolate Peanut Butter Oatmeal
(Dina's new personal favorite for breakfast or morning snack!! A variation of Venice Nutrition's recipe.)

Ingredients:
½ cup    Oats (from tub)
1 scoop Chocolate whey protein powder (high protein; very low carb)
1 Tbsp   Natural peanut butter
Banana (optional)

Instructions:

1. Mix oats and water in a microwave safe bowl and cook on high for 1 minute 30 seconds.  Remove bowl. 
2. Add in chocolate protein powder and mix thoroughly. 
3. Replace bowl in microwave and cook for 1 minute. 
4. Remove and mix in 1 Tbsp of peanut butter and enjoy! 
5. Add sliced bananas too, if desired.

Dina's Chicken & Veggie Pizza
Makes 4 servings

Ingredients:
Store bought whole wheat pizza crust
Pizza sauce or Marinara sauce
Reduced fat mozzarella cheese
Red onions
Mushrooms
Roasted red peppers
Ground chicken breast
Italian seasoning
Crushed red pepper flakes

Instructions:

1. Preheat oven to 450F.  Cover whole wheat pizza crust with a thin layer of tomato sauce/pizza sauce.  Add very little cheese, just enough to cover but you can still see the sauce.  (The point is to go really light on the cheese.)
2. Sautee the red onions and mushrooms and sprinkle with Italian seasoning.  When ready spread over cheese.  Add roasted red peppers to pizza.
3. Meanwhile, cook the ground chicken breast in a skillet generously sprinkled with Italian Seasoning.  When cooked, spread over top of rest of pizza.  (Save leftover chicken for homemade chicken tacos!) :)
4. Place pizza in oven directly on rack for 10-12 minutes or until cheese and sauce bubbles.  Remove, cut into slices and serve!

Cheesy Italian Zucchini
(as featured on VeniceNutrition.com)

Makes: 5 Servings
1 Serving = 1 Cup = 90 calories, 2g protein, 8g carbs, 5.5g fat

Ingredients:
3 green or yellow (or both) zucchini
½ white onion (optional)
1 tbsp. olive oil
12 oz. can of Italian style chopped tomatoes (seasoned with basil and garlic)
1/2 cup of cheddar cheese
Salt
Pepper

Instructions:

1. Slice zucchini (approximately 1/8 to ¼ inch slices) on the bias. If using onion, slice thin.
2. Heat large sauté pan with olive oil over medium heat.
3. Saute zucchini and onion until slightly soft. Season with salt and pepper to taste.
4. Add canned tomatoes and stir gently. Lower heat to low-medium. Allow to heat throughout approximately 10- 15 minutes. While zucchini and tomatoes are cooking, preheat oven to broil.
5. Top zucchini mixture evenly with cheddar cheese
6. Using a pot holder, carefully put sauté pan in oven.
7. Broil for approximately 2 minutes until cheese is golden and bubbling. When removing the sauté pan from the oven, make sure to use a pot holder (handle will be very hot).
8. Serve and enjoy!

What is the Balance?
This recipe has a small amount of carbohydrates and mostly fat. It is recommended that you add a protein to the dish and enough carbohydrates to meet your nutritional parameter to make a complete meal. Some suggestions would include grilled chicken, broiled London broil, shrimp or fish with brown rice or whole wheat pasta.

Spaghetti Bake
(as featured on VeniceNutrition.com)

Makes 1 extra large casserole dish
Serving Size: approx. 1-1.5 cups of mixture
Per serving: 296 Cals, 31g protein, 26g carbs, 6g fat

This delicious casserole can be changed depending on your likes and dislikes. You can even switch out the whole wheat pasta for a whole grain like brown rice, or barley (cooked) to increase the nutritional value.

Ingredients:
Pam Fat Free Cooking Spray
½ cup chopped onions
3 lbs. chicken breast, cut into small chunks
1 bag of fresh spinach
3 garlic cloves finely minced
1 tsp. Italian seasoning
2 each 12 oz. cans No Sodium Added diced tomato
2 Tbsp. tomato paste
1 box Ronzoni Harvest Whole Wheat Pasta, cooked
1 cup low fat mozzarella cheese

Instructions:

1. Heat extra large sauté pan over medium heat. Add garlic and chunks of chicken and cook until chicken is no longer pink.
2. Add spinach and combine until wilted. Add Italian seasoning.
3. Add diced tomatoes and small tomato paste until combined.
4. In a glass pan or lasagna dish, add 1/3 of the tomato/chicken mixture to bottom of dish. Next, layer 1/3 cooked pasta (repeat until you have approximately three layers)
5. Top with low fat shredded cheese.
6. Bake at 350F for approx. 30 minutes

What is the Balance?
This chicken and pasta dish has a great balance of protein, carbohydrate and fat.

Note:
If you are watching your saturated fat content, or have high cholesterol, you can omit the cheese. You can sauté chicken and garlic in olive oil for heart healthy fat in place of using cheese. And/or you can sprinkle a small amount of parmesan cheese on your individual serving to keep the amount of fat relatively low while still having the extra flavor of the cheese.

Greek Yogurt, Strawberries & Nuts
Great balanced meal and yummy!!

Ingredients:
7-10 oz.  Fage Total 0% Yogurt
5 oz. Fresh strawberries or blueberries
.33 oz  Slivered almonds or chopped walnuts. 

Instructions:

1. Mix together and enjoy!

Adobo-Rubbed Pork Tenderloin with Black-Bean Pico de Gallo
(as featured in The Eat Clean Diet)

Makes 4 servings
1 serving = 246 calories, 26g protein, 9g fat, 17g carbs

Ingredients:
Pork
24 oz pork tenderloin, trimmed, cut into 3- to 4-oz pieces
6 tbsp paprika
2 tbsp freshly ground black pepper
2 tbsp coarse salt
1 tbsp chili powder
2 tbsp brown sugar
3 pinches cayenne pepper
1/2 cup arugula, loosely packed

Pico de gallo
2 cups cooked black beans
4 medium tomatoes, diced
1/2 cup diced red onion
1/2 cup chopped green onions
1/2 cup chopped fresh cilantro
2 tbsp minced jalapeño pepper
2 tbsp fresh lemon juice
1 tbsp chili powder
1/2 tsp salt

Instructions

For pork:

1. Preheat oven to 350°F
2. In small bowl, mix paprika, black pepper, salt, chili powder, sugar, and cayenne.
3. Rub both sides of each tenderloin piece with spice mixture.
4. Preheat oven-safe skillet over medium-high heat and pan-sear pieces until golden brown on both sides.
5. Transfer to oven until done (6 to 8 minutes for each inch of thickness).

For Pico de Gallo: 

1. Combine all ingredients. 

When done, garnish plates with arugula, add pork and add 1/2 cup of Pico de Gallo over tenderloin and serve.

Banana Cinnamon Protein Pancakes
(as featured on venicenutrition.com)

Makes: 8 Pancakes
Serving Size: 2 Pancakes (approx. 1/4 cup batter per pancake)
1 serving =  194 cals; 16g protein; 22g carbs; 4g fat

These banana pancakes are loaded with protein and whole grains and flavor. Whole wheat pastry flour gives a lighter texture than plain whole wheat flour. Share them with your kids for a nutritious breakfast.

Ingredients:
½ cup whole wheat pastry flour (can be found at whole foods or any health food store)
4 scoops Vanilla Protein Powder
½ cup (1 oz.) instant oats
1 Tbsp. baking powder
1/8 tsp. salt
2 Tbsp. Splenda baking substitute
1/8 tsp. cinnamon (you may add more if you choose)
2 Extra Large Whole Eggs
8 oz. (1 cup) non fat milk
2 oz. of banana, mashed into a smooth puree
1 ½ tsp. vanilla extract
Non-Fat Cooking Spray for Skillet/Pan

Instructions:

1. Combine all dry ingredients (first 7 ingredients) in a small bowl and stir well.
2. In a separate bowl, whisk together remaining 4 ingredients (wet ingredients) lightly just until blended.
3. Pour wet ingredients over dry ingredients and fold until just incorporated (over mixing will cause pancakes to be flat and tough)
4. Heat skillet over medium/low and spray with Pam non-fat cooking spray.
5. When pan is hot, add ¼ cup batter at a time. Allow pancake to cook thoroughly on first side before turning (edges will firm and bubbles will appear across entire surface when it’s ready). Because there is protein powder added, they take longer to cook than regular pancakes. Flip when ready. Remove from pan.

What is the Balance?
These pancakes have a great balance of protein, carbohydrate and a very small amount of fat.

Chef's Note:
You may want to add a few nuts to the batter or on top of the pancakes, or a small amount of Smart Balance margarine to increase the fat slightly.

Greek Chicken Pita with Cucumber Yogurt Sauce
(as featured on Venicenutrition.com)

Makes: 4 Servings
1 Serving = 331 cals; 25g protein; 31g carbs; 9.5g fat

If you love Greek flavors, you'll really enjoy this easy-to-prepare and delicious sandwich. Lemon and garlic chicken is paired with crisp veggies, topped with a creamy, tangy yogurt sauce and stuffed into a whole grain pita. This healthy pita makes for a delicious lunch or dinner anytime of the year.
Ingredients:

Ingredients:

For the Marinade:
1 lemon
1 tsp. dried or 1 Tbsp. fresh oregano
1 Tbsp. fresh parsley
2 Tbsp. extra virgin olive oil
3 garlic cloves, minced
Black pepper

For the Sandwich:
1 lb. of boneless skinless chicken breasts pounded into thin filets or 1 lb. of boneless, skinless chicken tenderloins
1 whole Tomato, chopped
½ Red onion, thinly sliced
2 cups of Lettuce, chopped
4 small (2 oz. each) Whole wheat pita wrap or pita pocket ( we recommend Thomas Sahara Whole Wheat Pita pockets or look for a pita wrap with 30 grams of carbohydrates or less)

For the Cucumber Yogurt Sauce:
1 cup of Fage Plain non-fat greek yogurt
1 whole medium cucumber, peeled and seeded, finely chopped or shredded into a bowl
1 Tbsp. lemon juice
1 garlic clove, minced
Dash of hot sauce
Salt to taste
White pepper to taste

Instructions:

1. For the marinade, cut the lemon in half (reserving half for the cucumber yogurt sauce). Squeeze lemon juice from half of lemon into a bowl. Add remaining marinade ingredients and whisk until well blended. Season with the black pepper.
2. Place chicken into a quart size ziplock bag and pour marinade into bag. Massage gently to evenly distribute the marinade and coat all of the chicken. Marinate for atleast one hour (* best results are achieved when you marinate the chicken for at least 6 hours).
3. Once chicken is done marinating, heat a large frying pan over medium heat with Pam Cooking spray. When pan is hot, gently place chicken into pan, being careful not to crowd the pan. Discard remaining marinade.
4. Allow the chicken to cook approximately 3 to 4 minutes on the first side or until lightly caramelized. Turn chicken only once and allow to cook on the other side until no longer pink inside. Remove from heat and cut into slices.
5. In the meantime, combine all of the ingredients for the cucumber yogurt sauce in the same bowl you used to shred the cucumber. Season the sauce to taste with salt, white pepper and a quick dash of hot sauce.
6. To serve, place a spoonful of the cucumber yogurt sauce in the sliced pita pocket or in the middle of the wrap. Top with chicken and vegetables. Add another spoonful of the cucumber yogurt sauce on top. Enjoy!

What is the Balance?
This recipe has a balance of protein, carbohydrate and fat and is a complete meal.

Chef's Note:
You can marinate the chicken in the morning to cook at night for great flavor. You can also make a salad out of this recipe by omitting the pita bread, adding vegetables of your choice and using a bed of lettuce as the base.

Hearty Three-Bean Chili
(Weight-Watchers)

Yields 8 servings
1 serving size = 1 1/2 cups

Ingredients:
1 tsp vegetable oil
2 cups chopped onion
3 garlic cloves - minced
2 tbsp chili powder
1½ tbsp ground cumin
½ tsp salt
29 oz No-salt-added stewed tomatoes – undrained (2 cans 14.5 oz each)
30 oz black beans – drained (2 cans 15 oz each)
16 oz kidney beans - canned, drained
15 oz pinto beans - canned, drained
14½ oz fat-free beef broth
½ cup water
1 large green bell pepper - cut into 1? pieces
1 large red bell pepper - cut into 1? pieces
½ cup fat-free sour cream
1/3 cup diced green bell pepper
1/3 cup diced red bell pepper

Instructions:

1. Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; saute 5 minutes or until tender.
2. Stir in chili powder, cumin, and salt; saute 1 minute. 
3. Add tomatoes and next 7 ingredients; bring to a boil.
4. Cover, reduce heat and simmer 30 minutes, stirring occasionally. 
5. Spoon chili into bowls; top each serving with 1 tablespoon sour cream. Sprinkle diced green and red bell pepper evenly over each serving.

BLT Burgers
(Biggest Loser Family Cookbook)

Makes 4 servings
Serving = 295 cals; 29g protein; 25g carbs; 9g fat

Ingredients:
4 strips extra-lean turkey bacon, each cut in half
1 pound 96% lean ground beef
4 whole grain or whole wheat hamburger buns, split
1 cup chopped fresh spinach leaves
4 large or 8 to 12 small thin tomato slices
4 tablespoons low-fat mayonnaise
 
Instructions:

1. Preheat a grill to high heat.
2. Place a medium nonstick skillet over medium-high heat and add the bacon strips. Cook for 2 to 3 minutes per side, or until crisp. Remove from the pan and cover to keep warm.
3. Divide the beef into 4 equal portions and shape into balls, packing them tightly as you do. Press each into a patty that is about 1/2" larger than the diameter of the buns.
4. Grill the burgers for about 2 minutes per side for medium rare, or until desired doneness (do not smash the burgers with a spatula). Place the bun halves, cut sides down, on the upper grill rack or away from direct flame until toasted, about 20 seconds.
5. Place each toasted bun bottom on a plate. Top with the spinach, tomato, patties, then 2 pieces of bacon each. Spread 1 tablespoon mayonnaise evenly on each bun top, flip atop the patties, and serve.  Enjoy!

Grilled Tilapia Tacos
(as featured in Making the Cut by Jillian Michaels)

Makes 6 servings
1 serving = 338 cals, 44g protein, 23g carbs, 8g fat

Ingredients:
1 tbsp ground chipotle seasoning
1 1/2 tsp  ground cumin
6 oz. tilapia filets
2 tbsp olive oil
1 tsp grated lime zest
2 tbsp fresh lime juice
cooking spray
12 corn tortillas
1 c shredded cole slaw mix
papaya-mango salsa (store-bought)
fresh lime wedges

Instructions:

1. Combine chipotle seasoning and cumin.  Rub mixture evenly over filets.
2. Stir together olive oil, lime zest, and lime juice; rub over fillets.
3. Arrange fillets on a grill coated with cooking spray.  Grill over medium-high heat (350F to 400F) 3 minutes on each side or until fish just begins to flakes with a fork.
4. Cool slightly. Shred fish.  Spoon 2 to 3 tbsp fish into each tortilla, and top with slaw and papaya-mango salsa. 
5. Serve with a squeeze of lime juice.

Ground Turkey and Vegetable Meat Sauce
(as featured on Venicenutrition.com)

Makes: 10 Servings
Serving Size = 1 Ladel Full
1 Serving = 237 cals, 32g protein, 8g carbs, 8g fat

This recipe is a tasty way to increase your vegetable intake. Try this meat sauce on top of whole wheat or regular pasta. The addition of lean ground turkey provides high quality protein which will help to keep blood sugar levels stable, even while enjoying a delicious bowl of pasta! I also like this recipe as a “stew”(without the pasta), with a wheat roll on the side for dipping.

Ingredients:
Pam Cooking Spray
2 lbs. extra lean ground turkey, 99% fat free (or substitute with ground chicken)
2 tsp. Italian seasoning
1 small onion, finely chopped
3 cloves of garlic, finely minced
2 cups chopped portabella mushrooms
1 yellow bell pepper chopped
1 bag of spinach leaves
2 jars Marinara or Spaghetti Sauce
1 cup parmesan cheese
Salt and pepper to taste

Instructions:

1. Heat a large sauté pan over medium heat and coat with Pam Cooking Spray.
2. Once the pan is hot, add onion and yellow bell pepper, and sauté approximately 5 minutes.
3. Add ground turkey, garlic and Italian seasoning and continue to sauté until turkey is no longer pink and cooked throughout.
4. Add chopped mushrooms, spinach and marinara sauce.
5. Reduce heat and simmer for approximately 15 minutes or more to allow flavors to blend. Season to taste with salt and pepper.
6. Serve the meat sauce on top of pasta or grain of your choice. Garnish with parmesan cheese and enjoy!

What is the Balance?
This recipe is mostly protein and fat. Please add a carbohydrate, such as pasta, to create a balanced meal.


Dina's Fruity Protein Shake

Yields:  1 serving
1 serving = 238 cals, 25g protein, 21.5 carbs, 5.6g fat

Ingredients:
6-7 oz frozen mixed fruit
1 1/4 tbsp ground flaxseeds
1 1/4 scoop vanilla whey protein powder
1 cup Water

Instructions:
Blend together and serve immediately.  Enjoy!

What is the Balance?
A complete balanced meal.


Lemon Pepper Tilapia
Recipe is courtesy of a FFKS! Facebook page fan!  Thank you for sharing!!

Ingredients:
Tilapia
Pan Searing Flour
Pure Olive Oil
Lemon Pepper Seasoning
Brown Rice
Broccoli


Instructions:
Dust tilapia with pan searing flour.
Heat 1 tbsp of Pure Olive Oil with 4 lemon slices in pan
Add tilapia to pan & sprinkle with lemon pepper seasoning
Cook 3 to 4 minutes.
Flip and add a bit more seasoning.
Serve with brown rice and broccoli....


Hummus Heads
(as published in Eat, Move, Play! WeightWatchers)

1 serving = 2 English muffin halves
279 cals,12g protein, 9g fat, 42g carbs. 

Ingredients:
2 romaine lettuce leaves, cut into very thin strips
1/4 cup drained bottle roasted red pepper strips
8 cherry tomatoes, halved
4 pitted black olives, slices
1 Kirby cucumber, sliced
2 whole wheat English muffins, split in half and toasted
1/2 cup hummus

Instructions:

Italian Steak & Vegetables
1 serving = 240 cals, 30g protein, 9g carbs, 9g fat, 

Ingredients:
1/2 cup  balsamic vinaigrette dressing
1/4 cup  chopped fresh basil leaves
1 1/2 tsp  peppered seasoned salt
2 boneless beef top sirloin steaks (8-10 oz each)
1 lb fresh asparagus spears, cut into 2-inch pieces
1 medium red onion, cut into thin wedges
1 bell pepper (any color), cut into 8 pieces

Instructions:

1. In large bowl, mix 2 tablespoons of the dressing, 2 tablespoons of the basil and 3/4 teaspoon of the peppered seasoned salt in large bowl; set aside for vegetables. Mix remaining dressing, basil and peppered seasoned salt in shallow glass or plastic dish or resealable plastic food-storage bag; add beef. Cover dish or seal bag and refrigerate 15 minutes.
2. Heat grill for direct heat. Add asparagus, onion and bell pepper to reserved dressing mixture; toss to coat. Place in disposable 8-inch square foil pan or grill basket (grill “wok”). Reserve dressing in bowl.
3. Remove beef from marinade; reserve marinade.
4. Cover and grill pan of vegetables 4 to 6 inches from medium heat 5 minutes. Add beef to grill next to pan. Cover and grill beef and vegetables 10 to 12 minutes, turning beef once and stirring vegetables occasionally, until beef is desired doneness and vegetables are tender. Brush beef with reserved marinade during last 5 minutes of cooking.
5. Add vegetables to bowl with reserved dressing; toss to coat. Cut beef into thin slices. Discard any remaining marinade. Serve vegetables with beef. Drizzle with additional dressing if desired.

What's the Balance?
This dish is is low in carbs so you can add some brown rice, a very small serving of sweet potato or another healthy grain/carb.


Savory Stuffed Peppers

Makes 2 servings

Ingredients:
2 Large Peppers
6 oz. Extra Lean Ground Beef (7% fat)
1/2 cup chopped onion
1 can  Del Monte Fresh Cut Basil, Garlic & Oregano diced tomatoes
2 tsp  Worcestershire Sauce
1 tsp  Italian Seasoning
1/8 tsp  garlic salt
Ground pepper to taste
1 cup  cooked brown rice

Instructions:

1. Preheat oven to 350 degrees.
2. Cut peppers in half length-wise and remove stems and seeds.
3. Cook pepper halves, uncovered, in boiling water for 3-5 minutes.
4. Invert to drain well.
5. In a large non-stick skillet, over medium-high heat, cook ground beef and onions until meat is browned and onions are tender.  Drain excess fat, if any.
6. Add remaining ingredients.  Reduce heat and simmer until hot and bubbly. 
7. Stuff each pepper half with 1/4 of the filling.
8. Place stuffed peppers in a casserole dish that has been sprayed with non-stick cooking spray.
9. Cover and bake for about 20 minutes.  (Do not over-bake.)
10. Remove and serve warm.

Bacon, Egg & Cheese Muffin
(as featured on VeniceNutrition.com)

Makes: 1 Serving
1 Serving = 272 cals; 20g protein; 29g carbs; 7g fat

Ingredients:
½ cup egg beaters or egg whites
½ ounce reduced fat sharp cheddar cheese
1 slice Canadian bacon
1 thick slice of fresh tomato
Black pepper to taste
1 Honey Whole Wheat, Double Fiber Thomas’ English muffin (or any whole wheat English muffin)
I Can’t Believe It’s Not Butter Spray as needed (optional)
Pam Cooking Spray

Instructions: 

1. Spray a small frying pan with Pam Cooking Spray over medium heat.
2. While pan is heating, toast the English muffin and spray lightly once done with I Can’t Believe It’s Not Butter Spray. Set aside.
3. Once pan is hot, add slice of Canadian bacon. Cook for approximately one minute on each side and set aside. Rinse pan with water and dry with a paper towel. Return pan to stovetop over medium heat.
4. Spray pan once more with Pam Cooking Spray. Add egg beaters to pan and cook throughout. Fold in half gently.
5. Top with cheddar cheese and allow cheese to melt (lower heat to “low” if necessary).
6. Place egg and cheese on top of one side of English muffin.
7. Top with Canadian bacon and sliced tomato. Place second half of English muffin on top.
8. Enjoy!

What is the Balance?
This recipe has a perfect balance of protein, carbohydrate and fat and is a complete meal.
 

Snack and Treat Ideas

1. Place popcorn in a 2 1/2 quart microwave-safe container; cover and cook at high power 4-5 minutes, or until popcorn is popped but not scorched. 
2. If the microwave oven does not have a rotating turntable, use oven mitts to grasp and shake the covered container after 3 minutes of cooking.  NOTE:  We actually use an air popcorn maker to make it simpler.
3. Immediately pour the popcorn onto a baking sheet and coat with cooking spray. 
4. To further flavor the popcorn, immediately sprinkle on your favorite seasonig blend such as cinnamon or garlic salt.  (The girls LOVE this popcorn!!)

Banana Nut Muffins
(as published on VeniceNutrition.com)

1 Serving = 211 cals; 6g protein; 21g carbs; 8.5g fat

These delicious banana nut muffins have a heart healthy dose of olive oil and are studded with walnuts. Enjoy for breakfast or dessert.

Ingredients:
2 bananas, mashed
1 beaten egg plus 1 beaten egg white
1 tsp. vanilla extract
1 cup skim milk
¼ cup olive oil
1 cup white flour
1/3 cup wheat flour
½ cup Vanilla Protein Powder
½ cup Splenda/Sugar Blend
2 tsp baking powder
1/3 cup chopped walnuts

Instructions:

1. Preheat oven to 400F degrees
2. Peel bananas, beat with electric hand mixer until mashed but still chunky.
3. Add eggs, vanilla, milk, and olive oil and beat for 15 seconds until blended (batter will still have lumps).
4. Sift flours, protein powders, and baking powder together.
5. Gently fold in flours, protein powder, splenda and baking powder being careful not to over-mix (batter may be slightly lumpy)
6. Gently fold in walnuts
7. Spray muffin tin with Pam Cooking Spray. Pour batter evenly into tin.
8. Bake for 12-14 minutes or until lightly golden on top (keep an eye on the sides- they can burn fast!)
9. Allow to cool completely on wire rack or plate. Gently run a knife along the edges of the muffins to loosen. Carefully flip pan over to release muffins. Enjoy!

What is the Balance?
These muffins are slightly low in protein and have a good balance of carbohydrates and fat. If you would like to increase the protein intake for a more balanced meal, serve with a side of protein such as egg whites or egg beaters (for breakfast), fage greek yogurt (sweetened with vanilla and splenda or stevia) or even a quick protein shake (blended with skim milk or water and ice).

Instructions:

1. Mix together and enjoy!

1. Mix together and enjoy!!!

"The Monkey" Pudding Parfait
(As featured on Venicenutrition.com)

Makes: 4 Parfaits
1 Parfait = 202 cals, 14.5g protein, 21g carbs, 6.3g fat

Ingredients:
1 pkg. of Chocolate or Chocolate Fudge Fat Free Sugar Free Instant Jello Pudding Mix
2 cups of cold skim milk
2 scoops of Chocolate Protein Powder
1 large banana sliced
1/3 oz. of toasted or raw chopped peanuts

Instructions:

1. Pour contents of Jello Pudding Mix into 2 cups of cold skim milk and whisk for 1 minute
2. Add Protein Powder and whisk for an additional minute
3. Pour pudding into 4 small dishes and refrigerate for one hour.
4. Top with fresh sliced banana and almonds
5. Serve!

What is the Balance?
This recipe has a balance of protein, carbohydrate and fat and can easily replace a small meal or snack


Mojito Fresco
The popular Cuban cocktail's combination of sweetness, citrus, and refreshing mint is the best way to fend off the summer heat wave... and has the same amount of calories as 1 glass of wine.

Makes: 8 servings
1 Serving = 95 cals, 0g protein, 21g carbohydrate, 0g fat
Prep: 20 minutes
Chill: 1 hour

Ingredients:
2 large limes, cut into pieces (reserve one piece)
2 cups water
2/3 cup sugar
2 cups water
1/4 to 1/2 cup light rum
Sugar
1/2 cup fresh mint leaves
Ice cubes
Quartered limes and/or mint leaves (optional)

Instructions:

1. In a blender combine lime pieces, 2 cups water, and 2/3 cup sugar. Cover and blend about 30 seconds or until limes are chopped; do not puree. Strain through a sieve into a large pitcher. Mix in 2 cups additional water. Cover and chill for 1 to 12 hours. 
2. Stir rum into lime mixture. Moisten the rims of 8 glasses with the reserved lime piece; dip rims in sugar. Divide mint among glasses. Use a wooden spoon to press mint into the bottom of each glass; press firmly to release flavor. Fill glasses with ice cubes. Pour chilled lime mixture over ice and mint leaves. If desired, add extra quartered limes and/or mint leaves.

Peachy Cream Popsicles
Makes 8 popsicles

Ingredients: 
3 ripe peaches (about 1 pound), chopped
3/4 cup Greek-style yogurt (5 ounces)
1/2 cup superfine granulated sugar
1 teaspoon fresh lemon juice
1/3 cup water

Equipment: 8 (1/3-cup) ice pop molds and 8 wooden sticks
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Instructions:
Purée all ingredients with 1/8 teaspoon salt in a blender until smooth. Pour into molds. Freeze 30 minutes. Insert sticks, then freeze until firm, about 24 hours.