Monday, June 29, 2009

Sausage, Cheese, Green Pepper and Onion Wrap

Note: If you haven't figure it out, I am a sandwich-kind-of-girl. Again, this is awesome because it tastes good and not a ton of carbies.

Ingredients
- Trader Joe's Chicken Sausage
- 1/2 Green Pepper
- 1/2 red onion
- slice fat free cheese
- Joseph's Low carb wrap

Directions:
-Cook onions and green pepper. Cut up and add sausage last minute (these are pre-cooked). Place cheese on wrap and eat like a gyro.











Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
190.0
Total Fat
8.0 g

Saturated Fat
2.0 g

Polyunsaturated Fat
0.0 g

Monounsaturated Fat
0.0 g
Cholesterol
55.0 mg
Sodium
1,070.0 mg
Potassium
35.0 mg
Total Carbohydrate
13.0 g

Dietary Fiber
4.0 g

Sugars
3.0 g
Protein
22.0 g

My Infamous Granola

Note: MY WHOLE FAMILY loves this. OK, unfortunately, I can't give macros on this because I just throw a bunch of stuff together. I literally give it to my family members for gifts. And it is so easily customizable (is that a word?) Anyways, you can add dried fried if you like. I make it weekly/monthly for my mom (who wouldn't touch any of my other recipes). She hates dried fruit. However, my uncle and cousins love it with dried fruit.

Ingredients:
- old fashioned oats
- maple syrup (I use Pure maple syrup for my family); sugar free for myself
- nuts: ANY work (I normally use almonds, pecans, walnuts)
- Flaxseed (golden and regular)
- dried fruit: cranberries, raisins, shredded coconut
- tons of cinnamon (your kitchen will smell AWESOME!)

Directions:
-Preheat oven to 300. Throw in there and eyeball it.




Tuna, Cheese and Egg Mix

Note: I could be biased, I hate tuna, but sometimes I eat it for variety and omega- 3's. And I try to mask the taste. This was ehhh (Clean!). I prob won't make it again.

Ingredients:
- 3 oz tuna
- 2 egg whites
- 1oz cheese (Sharp 75% reduced fat)

Directions:
Cook egg whites and mix with tuna and cheese. Choke it down.











Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
192.7
Total Fat
3.4 g

Saturated Fat
1.7 g

Polyunsaturated Fat
0.3 g

Monounsaturated Fat
0.1 g
Cholesterol
35.5 mg
Sodium
597.5 mg
Potassium
309.6 mg
Total Carbohydrate
0.9 g

Dietary Fiber
0.0 g

Sugars
0.0 g
Protein
40.7 g

Baked Sausage, Veggies, and Cheese

Note: This is kind of funny. I started off with just summer squash and zucchini. Then added the broccoli, then the sausage, then the tomatoes and then parmesan cheese.... THIS WAS SO GOOD!

Ingredients:
- 1 Trader Joe's Chicken Sausage
- 1/2 cup fat free cheese
- 1 tablespoon fat free parmesan cheese
- veggies, whatever you want (I used 1/2 zucchini, 1/2 summer squash, tomato and little broccoli)- macros do not include veggies.

Directions
Preheat oven to 375. Cut up veggies and sausage. Put on Pam-sprayed baking dish, single layer. Add cheeses.

















Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
215.0
Total Fat
6.0 g

Saturated Fat
2.0 g

Polyunsaturated Fat
0.0 g

Monounsaturated Fat
0.0 g
Cholesterol
65.0 mg
Sodium
1,000.0 mg
Potassium
0.0 mg
Total Carbohydrate
13.0 g

Dietary Fiber
0.0 g

Sugars
1.0 g
Protein
28.0 g

Sweet Potato Cheesy Treat

Note: High Protein, Low fat and sweeeet.

Ingredients:
- sweet potato (5 oz)
- 1/4 cup fat free ricotta
- 1/2 scoop protein powder (I used BSN cinnamon roll)
- cinnamon

Directions:
- mix protein powder and ricotta. Microwave sweet potato and top with mixture. Top with cinnamon.








Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
203.4
Total Fat
12.8 g

Saturated Fat
1.1 g

Polyunsaturated Fat
0.1 g

Monounsaturated Fat
0.0 g
Cholesterol
36.0 mg
Sodium
122.7 mg
Potassium
261.4 mg
Total Carbohydrate
31.8 g

Dietary Fiber
3.4 g

Sugars
3.3 g
Protein
16.2 g

Eggplant Ricotta Bites

Note: These are awesome... take my word for it :)

Ingredients:
- 1/2 eggplant
- 1/2 cup fat free ricotta
- 1/4 cup fat free cheese
- hot sauce and basil

Directions:
Cut eggplant into slices. top with ricotta, cheese, hot sauce. Bake in oven at 400 for about 20-30 minutes, depending on thickness of slices.
























Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
193.2
Total Fat
0.5 g

Saturated Fat
0.1 g

Polyunsaturated Fat
0.2 g

Monounsaturated Fat
0.0 g
Cholesterol
25.0 mg
Sodium
338.2 mg
Potassium
594.6 mg
Total Carbohydrate
29.8 g

Dietary Fiber
6.9 g

Sugars
3.6 g
Protein
20.0 g

Low(er) Carb Turkey and Cheese Sandwich

Note: Not exactly a recipe, but a darn good sanwich for lesser carbs. Eating bread= Happy Kristin :)

Ingredients:
- 1 low carb pita (I used Jjoseph's)
- serving turkey
- slice cheese
- toppings: mustard, lettuce, tomato








Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
184.1
Total Fat
2.8 g

Saturated Fat
0.2 g

Polyunsaturated Fat
0.2 g

Monounsaturated Fat
0.2 g
Cholesterol
40.8 mg
Sodium
1,995.0 mg
Potassium
229.6 mg
Total Carbohydrate
15.0 g

Dietary Fiber
4.0 g

Sugars
3.9 g
Protein
27.8 g

Strawberry Ricotta Dessert (High Protein)

Note: High protein dessert! Protein Powder is not needed, but I ate this post-workout.

Ingredients:
- 1/2 cup fat free ricotta
- 1/3 scoop protein powder (I used Dymatize cookies and cream)
- 1 cup strawberries (I used frozen and defrosted overnight)
- optional add ins: cinnamon, vanilla extract, sweetener

Directions:
- Mix ricotta and protein powder. Dip Strawberries and eat!














Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
186.3
Total Fat
0.7 g

Saturated Fat
0.0 g

Polyunsaturated Fat
0.1 g

Monounsaturated Fat
0.0 g
Cholesterol
20.0 mg
Sodium
124.4 mg
Potassium
327.1 mg
Total Carbohydrate
30.2 g

Dietary Fiber
4.6 g

Sugars
14.0 g
Protein
17.7 g

"Breaded" Eggplant (Flax Meal)

Note: Brought this to work with me.... It was really good. Since there is no olive, doesn't taste fried, so it's nice and lighter (although not as tasty without the extra grease)

Ingredients:
- 1/2 eggplant
- 1/4 cup flaxseed meal
- 1 egg white

Directions:
cut eggplant into slices. Dip each one in egg white then in flax. Preheat oven to 375. Spray a pan with pam and cook for about 20-25 minutes, depending on thickness of eggplant.














Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
208.2
Total Fat
9.6 g

Saturated Fat
0.1 g

Polyunsaturated Fat
0.2 g

Monounsaturated Fat
0.0 g
Cholesterol
0.0 mg
Sodium
63.2 mg
Potassium
648.6 mg
Total Carbohydrate
24.8 g

Dietary Fiber
14.9 g

Sugars
0.0 g
Protein
13.8 g

Sunday, June 28, 2009

Low(er) Carb Pizza

Note: Following last nights cheat, I still wanted some pizza today, so I made a lower carb pizza today.

Ingredients:
- 1 low carb tortilla
- 1/2 serving fat free mozzarella shredded cheese
- 1/2 serving fat free sheddar cheese
- 6 turkey pepperoni slices
- slather of light/no sugar added pizza sauce (not included in macros)










Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
232.9
Total Fat
6.0 g

Saturated Fat
1.1 g

Polyunsaturated Fat
1.1 g

Monounsaturated Fat
1.5 g
Cholesterol
41.9 mg
Sodium
1,097.4 mg
Potassium
134.7 mg
Total Carbohydrate
23.1 g

Dietary Fiber
11.0 g

Sugars
0.0 g
Protein
22.3 g

Cheat Night!! Homemade Pizza

Note: I can't emphasize the importance of having "cheat meals" every once in a while. Before, I used to think I had to be dieting 100% of the time in order to be thin. Not only are there important psychological effects, but physiological as well. I have posted some links below. My sister and I made some homemade pizza tonight with chicken and turkey pepperoni. Hit the spot, and I needed these carbs BADLY! I also had along with it some low fat ice cream. Definitely put a smile on my face.

I have posted some links below.

http://ezinearticles.com/?Cheat-Meals---The-Importance-of-Cheat-Meals-on-a-Weight-Loss-Plan&id=1581397

http://www.creators.com/health/joe-weider/-cheat-meals-can-get-you-ahead.html