The Recipe Thread !


in here you could post your favorite homemade (HEALTHY AND PROTEINOUS, of course) shakes, breads, desserts, sauces, meals and anything else you can think of.

if possible, add some general nutritional facts about the recipe.

let the cooking/baking/shaking begin !
From a previous attempt

Perhaps Bryan can throw a sticky on here so it will survive longer than the last one
Garlic-Potato Linguine

4 servings


8 new potatoes
3/4 cup cooked green beans
10 ounces of your favorite pasta
1/2 cup vegetable stock
3/4 cup green peppers, sliced
1/2 cup onions, chopped
1 tablespoons garlic, minced
3 teaspoons red pepper flakes
1/2 cup tomato juice
4 cups mixed greens

Bake the potatoes at 350 degrees F for 35-40 minutes. Cut the potatoes into small chunks. Cook green beans and immediately rinse in cold water. Cook pasta according to package directions. Drain well, and return to the pot. Set aside.
Heat the vegetable stock over moderate heat. Add the green peppers and onions and cook, covered for about 10 minutes. Add the garlic and hot red pepper flakes and cook another 2 minutes. Add the tomato juice, potatoes, greens, beans, and pasta and cook until heated through.
Nutritional Information:

Serving size: 2 cups
Calories: 320
Fat: 1.5 g
Carbs: 77 g

Crispy Chicken

8 servings


8 boneless, skinless chicken breasts
1 1/4 cups nonfat yogurt or buttermilk
5 cups corn or wheat flakes
1 tablespoon ground paprika
2-3 teaspoons Cajun seasoning

Rinse and cut all visible fat off of chicken breasts. Place the chicken in a plastic container, and pour the yogurt or buttermilk over the chicken breasts.
To make the coating, mix the corn or wheat flakes in a blender or make crumbs by placing flakes in a plastic bag and crushing with a rolling pin.
Combine the corn or wheat flake crumbs, paprika, and Cajun seasoning in a small plastic bag. Close the bag, and mix well.
Remove a chicken breast from the yogurt/buttermilk, place in the bag with coating, and shake well to coat chicken breast evenly. Repeat with the remaining chicken breasts.
Lightly coat a large baking sheet with nonstick cooking spray (nonfat), and place each chicken breast on pan. Bake at 400 degrees F for 35-45 minutes.
Nutritional Information:

Serving size: 1 chicken breast
Calories: 210
Fat: 3.5 g
Cholesterol: 70 mg
Protein: 28 g
Carbs: 17 g

Cranberry Pudding

8 servings


1-1/2 cups flour
2 teaspoons baking soda
1/2 cup molasses
1/3 cup hot water
2 cups cranberries
2 cups non/lowfat vanilla ice cream

Combine flour with soda.
Combine water and molasses and add to dry ingredients.
Add cranberries.
Pour into a baking dish coated with nonstick cooking spray (nonfat) and bake at 350 degrees F for 30 minutes.
Serve topped with ice cream.
Nutritional Information:

Serving Size: 1 cup
Calories: 330
Fat: 4 g
Cholesterol: 20 mg
Protein: 7 g
Carbs: 75 g

Blueberry Muffins

12 servings


1 1/4 cups quick-cooking oats
3/4 cup non/lowfat yogurt
1/2 cup orange or pineapple juice
1 1/4 cups whole wheat flour
1/3 cup sugar
1 tablespoon baking powder
1/4 teaspoon baking soda
1/2 cup fat-free egg substitute or 4 egg whites, beaten
1 1/4 cup blueberries
1 tablespoon sugar

Combine the oats, yogurt, and juice in a bowl. Stir well, and set aside.
Combine the flour, sugar, baking powder, and baking soda in a large bowl, and stir well. Add the oat mixture and egg substitute or egg whites, and stir until the dry ingredients are moistened. Fold in blueberries.
Coat muffin pan with nonstick cooking spray (nonfat), and fill each cup 3/4 full with the batter. Sprinkle sugar over each muffin, and bake at 350 degrees F for 15-18 minutes.
Allow muffins to sit for 5 minutes before serving.
Nutritional Information:

Serving size: 1 muffin
Calories: 125
Fat: 1 g
Cholesterol: 0 mg
Protein: 5 g
Carbs: 24 g

Pork Chops and Rice

6 servings


6 pork chops
1-1/2 cups rice
2 cups chicken stock
1-1/2 pounds canned peeled tomatoes, chopped
1-1/2 leeks, chopped
1/2 cup green onions, chopped
3/4 teaspoon rosemary, chopped
2 garlic cloves, minced

Heat a nonstick skillet over medium-high heat and saut?ork chops 2 minutes per side and remove from skillet.
Add remaining ingredients to the skillet and bring to a boil.
Reduce heat to low; place pork chops on top of rice and simmer for 35-40 minutes.
Nutritional Information:

Serving Size: 1 pork chop
Calories: 380
Fat: 8 g
Cholesterol: 55 mg
Protein: 25 g
Carbs: 50 g

High Protein Oatmeal

1 servings


1 ounce package plain oatmeal
1/2 scoop whey protein powder
1 cup water

Empty oatmeal packet into a microwave-safe bowl.
Add protein powder.
Add 1-cup water.
Stir ingredients until well mixed.
Microwave on High for approximately 60 - 90 seconds.
Be careful when removing oatmeal from microwave, as it may be hot.
Stir thoroughly until oatmeal, protein powder, and water are mixed well.
Nutritional Information:

Serving size: Entire bowl of oatmeal with protein powder
Calories: 155
Fat: 1 g
Cholesterol: 0 mg
Protein: 15 g
Carbs: 21 g

Mustard Potatoes

8 servings


2 pounds new potatoes
3/4 cup fresh mint
1-1/2 tablespoons non/lowfat margarine
2-1/4 teaspoons mustard

Place potatoes and half the mint in a saucepan.
Cover with water, simmer for 25-30 minutes.
Drain and return to saucepan.
Mince remaining mint leaves and add to potatoes along with margarine and mustard.
Nutritional Information:

Serving size: 1/8 of dish
Calories: 175
Fat: 2.5 g
Cholesterol: 5 mg
Protein: 4 g
Carbs: 35 g

Salmon Pasta Salad

8 servings


1 cup shell pasta
11 ounces canned salmon, drained, bones removed
1-1/2 green peppers, chopped
1 cup celery, sliced
3/4 cup red onion, chopped
1 cup nonfat honey dijon salad dressing

Cook pasta according to package directions.
Combine pasta, salmon, peppers, celery, and onion in a bowl.
Pour dressing over salad, toss and serve.
Nutritional Information:

Serving Size: 1 cup
Calories: 300
Fat: 4 g
Cholesterol: 30 mg
Protein: 15 g
Carbs: 50 g

Greek Burgers

8 servings


2 garlic cloves, minced
3 tablespoons fresh mint, chopped
1-1/2 cups non/lowfat yogurt
1-1/2 pounds ground turkey, lean
2-1/4 teaspoons feta cheese, crumbled
6 pita bread loaves, cut in half
1-1/2 tomatoes, sliced
1-1/2 red onions, sliced

Combine garlic and mint in a small bowl and mash.
Add yogurt, mix and set aside.
Combine turkey and feta cheese in a mixing bowl.
Form into 8 patties and sprinkle with pepper.
Broil 5-10 minutes per side or until turkey is cooked through.
Serve in pita bread with tomatoes, onions and yogurt sauce.
Nutritional Information:

Serving Size: 1 patty
Calories: 350
Fat: 3 g
Cholesterol: 80 mg
Protein: 38 g
Carbs: 40 g

Beef Stew

8 servings


2 teaspoons olive oil
1 pound chuck steak, cut into 1 inch pieces
1 onion, chopped
3/4 cups celery, chopped
3/4 pound potatoes, peeled and cut into small dice
6 carrots, sliced
10 whole mushrooms, sliced
1 pound canned peeled tomatoes, chopped
1/2 cup plus 2 tablespoons beef stock
1 garlic cloves, minced
3/4 teaspoon rosemary
10 ounces green beans
1 tablespoon flour
2 tablespoons cold water

Heat oil in a nonstick skillet at medium-high heat and saut?eat for 3-4 minutes.
Set aside.
Combine next 5 ingredients in same skillet and saut?or 5 minutes.
Add meat and next 5 ingredients to skillet and bring to a boil.
Combine flour and water in a container with a lid and shake to mix well.
Wisk into stew and simmer about 10 minutes or until stew has thickened.
Nutritional Information:

Serving Size: 1 cup
Calories: 280
Fat: 8 g
Cholesterol: 60 mg
Protein: 25 g
Carbs: 30 g

Rice with Mushrooms

8 servings


2 cups chicken stock
2 teaspoons parsley flakes
2 teaspoons onion, minced
1/2 teaspoon oregano
2 cups instant rice, uncooked
1 tablespoon non/lowfat margarine
4 ounce can mushrooms, sliced

Bring stock, parsley, onion and oregano to a boil in a saucepan.
Stir in remaining ingredients.
Cover and remove from heat, let stand 5 minutes.
Mix and serve.
Nutritional Information:

Serving size: 1 cup
Calories: 145
Fat: 1.5 g
Cholesterol: 2 mg
Protein: 4 g
Carbs: 28 g
that's great Dk' !
i'll try to get this rolling by first copying some of the recipes already flaoting around here !
[b said:
Quote[/b] (kid largo @ Dec. 02 2004,6:01)]cool.. got any more dkm?
which ones taste good in your opinion
I see we got a sticky on this thread, that's Cool

I didn't care for the Greek Burger, but the Mushroom and Rice is very good so is the Salmon Pasta. :) and the Kebobs I posted in the other thread were wonderful.

This isn't too bad but I substituted No Sugar Syrup and Apple Sauce and Splenda for the Sugar, probably would be better if I hadn't. But I tend to shy away from Sugar.

Applesauce Cinnamon Rolls

12 servings


1 1/2 cups unbleached flour
2-3 tablespoons sugar (brown or granulated)
1 1/2 teaspoons Rapid Rise yeast
1/4 teaspoon salt
1 cup applesauce
1 egg white
3/4 cup whole wheat flour
2 tablespoons maple syrup
1 teaspoon ground cinnamon
1/2 cup raisins or dates
1/3 cup maple syrup
2 tablespoons maple syrup
1 teaspoon ground cinnamon
1/2 cup raisins or dates
1/3 cup maple syrup

To make the dough, mix unbleached flour, sugar, yeast, and salt, and set aside.
Place the applesauce in a small saucepan, and heat until 125-130 degrees F. Add applesauce to flour mixture, and stir for 1 minute. Stir in the egg white.
Add 2 tablespoons of the whole wheat flour to the dough, and stir well. Continue to add the flour in 2-tablespoons portions until a stiff dough is formed.
Knead dough for 5 minutes on a flat surface sprinkled with 2 tablespoons of flour. Gradually add enough of the remaining flour to form a smooth, satiny ball of dough.
Scrape the surface, and sprinkle it with flour. Return the dough to the surface. Use a rolling pin to roll the dough into a 10-x-12-inch rectangle. Combine 2 tablespoons of maple syrup and the cinnamon, and spread the mixture over the dough to within 1/2 inch of the edges. Sprinkle the raisins and/or dates over the syrup, and roll the rectangle up jelly-roll style.
Lightly coat a 9-inch round pan with nonstick cooking spray (nonfat), and pour 1/3 cup of maple syrup over the bottom of the pan. Cut rolled-up dough into 1-inch slices. Lay slices in the pan, cut side up, spacing them 1/2 inch part. Cover the pan with a kitchen towel, and let rise in a warm place for about 30-35 minutes.
Bake at 350 degrees F for 20 minutes, or until lightly browned. To loosen the rolls, run a knife around the edge of the pan. Immediately place the rolls onto a plate. Serve warm.
Nutritional Information:

Serving size: 1 roll
Calories: 145
Fat: 0.5 g
Cholesterol: 0 mg
Protein: 3 g
Carbs: 32 g

This is Good even with Substituting Splenda for the Sugar

Black Bean and Shrimp Salad

8 servings


1 tablespoon olive oil
1-1/4 cup corn
3-3/4 tablespoon ginger, minced
3 cloves garlic, minced
2-1/4 pounds cooked shrimp, thawed and drained
12 ounces canned black beans, rinsed
1-1/2 teaspoon non/lowfat margarine
1-1/2 teaspoon sugar
1 cup green onions, chopped
2 cups lettuce, chopped
3 tomatoes, cut into wedges
1/4 cup plus 2 tablespoons fresh cilantro, chopped

Heat oil in a large nonstick skillet over medium-high heat.
Add corn, ginger and garlic and saut?or 2 minutes.
Add shrimp to skillet along with beans, margarine and sugar.
Stir frequently until margarine is melted.
Add green onions.
Place lettuce on serving plates and spoon shrimp and bean mixture over salad and top with tomato and cilantro.
Nutritional Information:

Serving Size: 1 1/2 cups
Calories: 350
Fat: 4 g
Cholesterol: 330 mg
Protein: 40 g
Carbs: 35 g

I haven't tried this one yet, if you do tell me how it goes

Vegetarian Chili

6 servings


1 onion, chopped
1 carrot, grated
1 green pepper, chopped
1/4 cup powdered chiles
2 teaspoons ground cumin
4 garlic cloves, minced
3/4 cup water
32 ounces crushed tomatoes
3/4 teaspoon dried oregano
1 zucchini, diced
2 cups red beans, cooked
1/2 cup cilantro, chopped
1 celery stalk, chopped
3 red potatoes, boiled
1/4 cup oil
1 cup of vegetable broth

Heat the oil in a soup pot over medium heat. Add the onion and celery and cook, stirring for 3-5 minutes. Add the carrot, green pepper, and cook, stirring for 5-7 minutes. Add the powdered chiles and cumin and cook, stirring, 2-3 mintues, until the mixture begins to stick to the pan. Add the garlic and stir about 30 seconds. Add the water and stir 1-3 minutes, until the mixture is thick.Stir in the potatoes, tomatoes, oregano, and zucchini.
Reduce heat, cover, and simmer 45-60 minutes, stir often.
Stir in the beans and cilantro.
Nutritional Information:

Serving size: 1 1/2 cups
Calories: 250
Fat: 2 g
Cholesterol: 0 g
Protein: 12 g
Carbs: 46 g

This is good with Rice or Whole Wheat Noodles

Grilled Pork

4 servings


4 4-ounce pork tenderloin chops
1/2 teaspoon black pepper
2/3 cup orange marmalade
1/4 cup fresh mint, chopped
1/4 cup lite soy sauce
4 garlic cloves, minced

Flatten tenderloins with a mallet and sprinkle with pepper.
Combine remaining ingredients in a bowl.
Coat tenderloins with mixture.
Set aside remaining mixture.
Grill tenderloins about 8-10 minutes per side, coating frequently with mixture.
Nutritional Information:

Serving size: 4-ounce pork tenderloin
Calories: 300
Fat: 4 g
Cholesterol: 75 mg
Protein: 25 g
Carbs: 40 g
These are ones I haven't tried

Tuna Burgers

2 servings


1 can tuna fish (packed in water)
1 egg white
1/2 ounce pancake mix (reduced fat)
1 1/2 teaspoons curry powder
2 tablespoons chopped onion
1 tablespoon dill

Drain water out of tuna and place in a bowl. Add egg white, pancake mix, curry powder, dill and onion. Mix ingredients well.
Form mixture into 2 patties. Spray skillet with nonstick cooking spray (nonfat). Grill both sides of patties over medium heat for 5-10 minutes. Serve on a bun, with non/lowfat cheese and non/lowfat condiments.
Nutritional Information:

Serving size: 1 burger
Calories: 255
Fat: 1 g
Cholesterol: 80 mg
Protein: 25 g
Carbs: 37 g


½ cup zucchini, cut thin into quarter slices
½ cup squash, cut thin into quarter slices
½ cup mushrooms, sliced
Four to six, 8-10 inch, tortillas
(sun-dried tomato, jalepeno or honey-wheat are excellent choices!)
¼ cup fat-free cream cheese, garlic roasted
¼ cup plum tomatoes, coarsely chopped
¼ to ½ cup (2 ounces) low-fat feta cheese, crumbled
2 tablespoons fresh parsley, chopped
¼ teaspoon garlic powder
Alfalfa sprouts
½ cup nonfat plain yogurt or nonfat sour cream
2-3 tablespoons chives, chopped fresh if possible

1 Preheat nonstick *grill to a medium heat or oven to 450 degrees. Wash veggies well, (zucchini, squash, and mushrooms) and slice thin. Then precook veggies by briefly boiling over a medium heat, drain and toss in ice water to keep their crispiness or even better yet quickly grill them by placing them on aluminum foil sprayed with nonstick spray and grill for a few minutes until tender. This will only take a few moments, do not overcook them, they should still be crisp when you remove them. If you're really pressed for time then you can always microwave them, however, keep in mind that a microwave depletes the nutritious value from veggies!

*If using oven, spray baking sheet with nonstick cooking spray or pre-treat grill before igniting.

2 Place 4-6 tortillas on baking sheet and spread with cream cheese. Then arrange veggies, tomatoes, feta cheese, and parsley on only the top half of each tortilla. (This way you can fold up the bottom half creating a half circle sandwich making it much easier to grill.) Sprinkle veggies with garlic powder. Fold bottom half over and they're ready to bake or grill.

To bake- it takes 4-5 minutes or until crisp and cheese is melted.
To grill- it takes 3-4 minutes or until cheese is melted and tortillas start to turn brown.

Spicy Broccoli

8 servings


1-1/2 teaspoons olive oil
3 cups broccoli, chopped
3 garlic cloves, minced
1/4-teaspoon red pepper flakes
3/4 cup canned tomatoes, crushed

Heat oil in a saucepan over medium heat.
Saute Broccoli, garlic, and red pepper flakes for 1 minute.
Add tomatoes.
Reduce heat to medium and simmer for 7-8 minutes.
Nutritional Information:

Serving Size: 1 cup
Calories: 50
Fat: 1 g
Cholesterol: 0 mg
Protein: 3 g
[b said:
Quote[/b] (yshemesh @ Dec. 03 2004,7:44)]where do you get all these dk ?
Some came from a newsletter that I subscribe to, some came from other recipe books that I tweaked to fit my needs.
There is a cheesecake recipe in this article (among other things). I've made it several times, it's great. Virtually all protein. I've added up to 4 scoops of additional protein, too.

I recommend using Philly Fat Free cream cheese. Lower carbs, more protein.

Then just put a dollop of blueberry or strawberry jelly (low sugar or zero carb, whatever) on a serving. Good stuff.
Here's a way to make your chicken breasts.

Put them in the teflon pan for a couple of minutes, to get some color on them. Also put salt and pepper on. Add soy sauce, the one I am referring to doesn't have any significant amounts of carbs, only a lot of sodium (if there's anything to watch).

Turn the chicken breasts some more, maybe 2 minutes. Then add some skimmed milk, water and more soy sauce to the pan.

Let it boil up, and cook for around 4-5 minutes, check the inside of the breasts.

This is totally awesome.

Great tasting, and a pretty clean meal.

Optional is to rinse of the breasts with hot water after the cooking. It will make the meal even more clean, less sodium.

Ground Turkey Omelet

8 Large Fresh Chicken Egg
2 Large Chicken Egg’s Whole
2 Small Onions Raw
3 oz Turkey Ground , Raw
1 1/2 cup cvnned kidney beans (any type)
1 Cup chopped green peppers, sweet raw (bell)
1 cup, mushrooms (raw)
3 table spoons Olive Oil
1 dash ground black pepper.
1 tsp RTS hot pepper sauce.
1 tsp ground tumeric
3 cloves raw garlic
1 cup chopped red pepper, sweet raw
1 tsp lea and perrins worcestershire sauce

In medium non stick skillet saute’ pan cook turkey,vegetables and spices,except turmeric, in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second saute’ pan heat 1 tsp olive oil, add 1/4 egg mixture and cook until omelet is formed. Repeat to make 4 omelettes. Place 1 omelette on place and fill with 1/2 of the turkey mixture then place 1 omelette on top to form a sandwich. Repeat to form 2nd sandwich. Serve hot.
Calories (Per Serving) : 508
Protein (g) : 42
Carbohydrates (g) - 50.5
Fat (g) : 17

Indonesian Chicken

8 oz Boneless raw chicken breast, broilers or fryers
1 cup chopped raw onion
1/2 cup Jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper
2 cups 1% fat cows milk
4 tsp cornstarch
5 tsp extra virgin olive oil
6 cloves raw garlic
2 tsp raw ginger root
1 tsp tumeric ground
1 tsp Corianda leaf (dried cilantro, chinese parsley)
1 tsp curry powder

In non stick saute pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes. In seperate pan cook cabbage and red peppers in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve immediately

Calories (Per Serving) - 475.5
Protein (g) - 39.5
Carbohydrates (g) - 45
Fat (g) - 16.5
Some Breakfast items and other TREATS, when you get tired of Plain Oats and Egg Whites :D. These are some recipes that I took from various sources and converted to meet my needs, taste and products I have.

HSN Power Bar
300 g raw banana
1 tsp ground cinnamon
2 tbsp unsweetened cocoa powder
3 large chicken egg whites raw
4 oz non fat milk
200g 100% whole grain oatmeal
1/3 cup splenda
2 tbsp unsweetened apple sauce
2.5 scoops HSN Primer ( or equivalent brand)
Mix ingredients in a large mixing bowl. Pour into non stick cake pan.Bake at 300 for 25 minutes or until firm, leave until cooled slightly then cut to size. I have made these into 8 small bars, but you could easily make into 4 larger ones, with double the protein , so around 23g protein per bar.
Calories (Per bar) : 188
Protein (g) : 11
Carbohydrates (g) : 28
Fat (g) : 5

HSN Pancakes (Great for Breakfast)
3 egg whites
1/4 cup oat flour
2 scoops HSN Primer or equivalent (assumes roughly 8g carbs, 35 g protein, 2 g fat)
1 tbsp applesauce
1 packet Splenda
Dash of cinnamon
Whisk all ingredients in a bowl. Spoon batter onto a preheated skillet (Add some nonstick cooking spray).Cook until golden brown or until when you lightly press on the center of the pancake it bounces back up and serve with sugar free syrup or pureed strawberries. If you're not into chocolate pancakes I have made these with ON Whey Vanilla Ice Cream Flavor. Adjust as needed.
Calories : 235
Protein (g) 40
Carbohydrates (g) : 12
Fat (g) :3

HSN Brownies (roughly 20 squares)
Egg White, RAW - fresh 2 large
Honey - 1/2 cup
HSN Primer - 2 scoops (or equivalent)
Skim Milk - 1/2 cup
Natural Peanut Butter (Smucker’s) - Creamy 1 cup
Oatmeal - 2 Cups
I used HSN Primer because that's the only chocolate flavor I have. Sub with your favorite chocolate protein powder and adjust the number accordingly. Mix the pb and honey in a bowl, microwave on full for 100 secs.Add the rest and mix together. This is tough to mix and it takes time. If you don’t have the tools you may want to cut the oatmeal a bit to make it easier to work.Preheat oven to 320 deg.Smooth into 13x9 tray then bake for 20 minutes. Oven times may vary, use the toothpick test. Cut into 20 equal bars and wrap and store in fridge. Sprinkle top with SPLENDA if desired. These portions are what I did for portion control but can be modified however. Don't forget the ICE COLD Milk. ;)
Calories :170
Protein (g) :12
Carbohydrates (g) :15
Fat (g) : 7

Strawberry Banana Oatmeal
1/2 cup oats (Quick oats)
1/3 cup oat bran
3/4 cup frozen or fresh strawberries (I used frozen, fresh would probably be better)
1 medium banana, sliced
1.5 scoops strawberry or vanilla whey protein powder (I used ON Whey Vanilla Ice Cream because other that HSN it's what I have)
Water, as directed
1/4 teaspoon salt
Dash of cinnamon (big dash ;))
Bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.
Calories :696
Protein (g) 50
Carbohydrates (g) 115
Fat (g) : 11
These are UNTESTED so try them at your own peril, they looked good though

Protein Enhanced Rice
50 grams raw broccoli, raw, chopped or diced
25 grams raw celery
6 egg whites
100 grams raw mushrooms
1/4 cup long dry brown uncooked rice
1/4 cup pace chunky salsa
2 tbsp naturall brewed soy sauce lite
1 cup raw spinach
50 grams raw onion
Steam the broccoli to the desired texture. I like it firm and can barely pierce it with a fork. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery and spinach. Cook on medium heat until spinach is cooked. Add rice and simmer until the soy sauce has cooked away. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Top with picante sauce.This makes a very large meal for one. Or can be split and served with a side dish.
Calories : 378.80
Protein (g) : 33.09
Carbohydrates (g) : 53.98
Fat (g) : 1.75

Chicken KABOB, about 2 servings

6 oz boneless raw chicken breast, broilers or fryers
4 cups Sweet raw, red pepper
3 cups broccoli flower raw
6 cups raw mushroom, sliced
2 tbsp vinegar, apple cider
4 cups red, ripe raw tomato
5 tsp olive oil
1 tsp ground basil
1 1/2 cup canned chicken broth condensed
1 tsp organo ground
2 garlic cloves
DIRECTIONSCombine oil, broth, vinegar, basil, oregano, and garlic in baking dish to create a marinade. Prepare eight skewer kabobs, on each skewer place chicken, bell pepper, broccoli, mushroom, and tomato repeating the process until all the ingredients have been placed on each skewer. Place skewers in marinade and brush to cover. Tightly seal with foil and bake in preheated 350 degree oven for 20 minutes, remove foil and continue baking 10-15 more minutes. Place on 2 dinner plates and serve.If you have a rotisserie oven available, even better!!
Calories : 500
Protein (g) : 43
Carbohydrates (g) : 54
Fat (g) : 17

Chicken and Spinach (2 servings)

6 oz boneless raw chicken breast, broilers or fryers
1 cup raw spinach
3 cups raw onion, sliced
1 cup raw shallot
4 tsp extra virgin olive oil
2 garlic cloves
1 dash black ground pepper
1 tsp ground nutmeg
4 sprigs raw parsley
In non stick saute pan cook spinach, onion, garlic, in 2 tsp of oil until tender. Just before the vegetables are finished add pepper and nutmeg. Remove from heat and set aside. In another pan cook diced chicken in 2 tsp oil until lightly browned. Add spinach mixture to chicken and heat through. Simmer entire mixture for 3-5 minutes. Place on 2 dinner plates and garnish with fresh parsley.
Calories : 310.5
Protein (g) : 24.5
Carbohydrates (g) : 30.5
Fat (g) : 11

Spicy Turkey Chili (4 servings)

6 oz boneless raw chicken breast, broilers or fryers
3.5 cups Turkey Breast (HoneySuckle White)
822 grams Stewed Tomatoes, Cajun, (del monte)
16 oz Tomato Sauce (Hunt’s)
4 oz Old El paso green chilies chopped
1 medium raw onion, 2.5” diamter approx
10.5 tbsp McCormick/Shillin, chili seasoning.
1. In large sauce pan combine all ingredients.2. Simmer for 30 minutes3. Remove from heat and serve hot with shredded cheese.
Calories : 319
Protein (g) : 43
Carbohydrates (g) : 33
Fat (g) : 3

Deluxe Scrambled Eggs

4 tbsp 4% (borden) cottage cheese
150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2% natural reduced fat mozzarella cheese, shredded.
30 grams raw mushroom
15 grams black oilves
10 grams onion, scallions
1/2 tsp pepper , red or cayenne
1 cup raw spinach
Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red papper. Pam in a non stick pan (butter if you prefer).Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs.Just before you remove the eggs, melt in the mozzarella cheese.Serve the eggs the eggs on a bed of baby spinach and sliced cucumbers.
Calories : 356
Protein (g) : 38
Carbohydrates (g) : 12
Fat (g) : 16.5

Breakfast Zucchini Pie

6 large egg whites
3 small onions raw
1 1/2 tsp extra virgin olive oil
1 dash ground black pepper
1 tsp ground turmeric
1 tbsp raw parsley
5 cup chopped zucchini w/skin raw
2 cloves raw garllic
2 tbsp fresh basil
1 tsp ground oregano
2 oz low moisture mozzarella cheese, part skim
In medium non stick skillet saute pan cook all vegetables and spices except turmeric in 1/2 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second saute pan heat 1 tsp olive oil, add 1/2 egg mixture and cook until omelet is formed. Repeat until 2 omelettes are made. Place 1 omelette on plate and fill with 1/2 of the vegetable mixture. Repeat for 2nd omelette. Sprinkle with cheese and serve hot.
Calories : 390
Protein (g) : 32
Carbohydrates (g) : 37.5
Fat (g) : 14.50

As I get more I'll post em, I'll try for at least one per week.
Italian Pot Roast


2 pounds top round roast
3 teaspoons garlic, crushed
1/4 teaspoon black pepper
1 cup onion, chopped
8 whole mushrooms, sliced
1 can tomatoes, crushed
1 can tomato paste
1/4 cup water
2 teaspoons Italian seasoning
1 3/4 teaspoons beef bouillon granules

Rinse and trim all visible fat from meat. Spread garlic over both sides of the meat, and sprinkle with pepper.
Coat skillet with nonstick cooking spray (nonfat). Preheat over medium heat. Place the meat in the skillet, and brown for 3-5 minutes on each side. Remove skillet from heat, and spread onions and mushrooms over roast. Combine tomatoes, tomato paste, water, Italian seasoning, and bouillon granules, and pour over the roast.
Cover and bake at 350 degrees F for 1 1/2-2 hours. Goes well with pasta and/or rice.
Nutritional Information:

Serving size: 6 ounces
Calories: 305
Fat: 4 g
Cholesterol: 65 mg
Protein: 25 g
Carbs: 42 g
Chunky's Bar :

4 cup of raw oatmeal
4 scoop protein
9-10 tbs of canola oil, flax oil etc.
3 cup of skim milk
You can add cinnamon, splenda, vanilla essence and other stuff for the taste.

Mix these ingredients well together, and cook at 350 degres during 45 minutes. After this, let the bars cool down and put to the fridge for 6-8 hours (I dont know if after couple of hours only it could be alright...)

Eat :)
I cut the result in 10 bars, and each one give me about 20g of protein, 30g of carbs and 6g of fat.
Angel Food Cake

1 servings


1 cup cake flour
1 1/2 cups sugar or substitute with Splenda
8 egg whites
1 teaspoon pure vanilla extract
1/4 teaspoon almond extract
1/4 teaspoon salt

Preheat the oven to 350 degrees F
Sift the cake flour and 3/4 cup of the sugar together. Set aside.
Whip the egg whites with a whisk. Gradually beat in the rest of the sugar. Add the extracts and salt. Beat until stiff peaks form.
Fold the flour and sugar mixture into the egg whites with a wisk. Pour the batter in an ungreased 10-inch tube pan. Bake for 40-45 minutes. Invert the cake until cool.
Nutritional Information:

Serving size: 1 slice (1/10 of cake)
Calories: 170
Fat: 0 g
Cholesterol: 0 mg
Protein: 5 g
Carbs: 38 g