Monthly Archives: June 2014

Blue Cheese & Bacon Deviled Eggs

Ingredients 12 eggs 1 TB bacon crumbles 
6 TB plain Greek yogurt, 2/
4 tsp crumbled blue cheese
1 1 tsp Dijon mustard
 ¼ tsp pepper 
1/8 tsp kosher salt
 2 tsp bacon crumbles Directions Hard boil eggs: To hard boil eggs, … Continue reading

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Rosemary Roasted Almonds

Ingredients 2 TB finely chopped fresh rosemary 1 TB extra-virgin olive oil 1 tsp chile powder 3/4 tsp kosher salt Dash of ground red pepper 1 (10-ounce) bag whole almonds (about 2 cups) Directions Preheat oven to 325°. Combine all … Continue reading

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Easy, No-Bake PB Protein Bars

Ingredients 1 ¼ cup oats
2 scoops Unjury vanilla whey protein isolate 
¼ cup reduced fat peanut butter, such as Smucker’s Natural
2 TB chia seed (or ground flax)
1/3 cup nonfat dry milk
1 tsp vanilla extract
3 TB slivered almonds
2 TB semisweet chocolate … Continue reading

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Banana Walnut Protein Muffins

Ingredients 2 medium ripe bananas (about 3/4c, mashed) 2 scoops Unjury Vanilla Protein Powder (54g) ½ cup 2% plain Greek yogurt ¾ cup rolled oats ¾ cup egg whites (from about 4 extra large eggs) 1 tsp vanilla 1 tsp … Continue reading

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5 Minute Vinegar Slaw

Ingredients ¼ cup red wine vinegar 2 TB sugar 2 tsp coarse kosher salt ¼ tsp celery seeds 3 green onions, thinly sliced 1-14 oz package coleslaw mix Directions Whisk first 4 ingredients in a large bowl. Add in green … Continue reading

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Mediterranean Tuna Salad

Ingredients 1- 15 ½ ounce can small white beans, rinsed and drained well
 2- 5 oz cans Italian tuna in oil, drained (or any good tuna)
 1 cup roughly chopped fresh flat-leaf parsley
 1 cup roasted red peppers, rinsed, drained, … Continue reading

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Crunchy Fish Sticks

Ingredients 1lb fresh Cod or white flaky fish (like halibut) without skin 1egg, beaten (or 2 egg whites) 1c whole wheat panko bread crumbs 3T parmesan cheese 1/4tsp salt 1/4tsp pepper 1/8tsp cayenne Optional: 14-1/2tsp salt free seasoning like Mrs. … Continue reading

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Dijon-Marmalade Glazed Salmon

Ingredients 1.5lbs (24oz) Atlantic Salmon, cut into 3oz portions 3T Orange Marmalade 3T Country Dijon Mustard (like Grey Poupon) 1/8tsp ground ginger Salt Pepper Directions Pre-heat broiler. Cover baking sheet with foil and spray with oil spray. Lay pieces of … Continue reading

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Oatmeal Pancakes

Ingredients 6 egg whites
 1 cup rolled oats, dry
 1 cup cottage cheese
 2 tsp Splenda/Stevia 
1 tsp cinnamon
1 tsp vanilla Directions Blend all ingredients in blender or food processor. Heat a griddle or large non-stick skillet over medium-low heat. … Continue reading

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Lean Breakfast Sausage

Ingredients ½ pound extra lean ground pork or ½ pound 99% fat free ground turkey 1 tablespoon minced red onion 1 ½ teaspoons minced garlic ½ teaspoon dried thyme ¼ teaspoon ground sage ¼ teaspoon cayenne pepper ¼ teaspoon black … Continue reading

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Baked Eggs & Ham

Ingredients 6 ounces very thinly sliced deli ham 3/4 cup salsa or grilled vegetables 18 large egg whites or 2 1/4 cups liquid egg white or egg substitute (see note below) 2 tablespoons chopped fresh cilantro 6 tablespoons grated low-fat … Continue reading

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