Protein Pancakes

So this recipe was actually given to me by a trainer at the gym, but I modified a little bit and it is surprisingly delicious and filling!

*1/2 cup rolled oats
*6 egg whites
*1 tsp splenda brown sugar blend
*2 tbs sugar free maple syrup, divided
*1 tsp vanilla extract

Combine oats, egg whites, splenda, 1 tbs sf maple syrup, and vanilla in a mixing bowl. Add cinnamon and nutmeg to taste (a little nutmeg goes a LONG way so I suggest a nice dusting of cinnamon and a tiny pinch of nutmeg, or you can omit the nutmeg all together). Spray a large pan and pour batter into individual pancakes. Flip when the bottoms are set. When finished, top with remaining syrup. I also like to make these with turkey bacon. Yummm.

Makes 2 170 calorie servings. Enjoy!

Skinny “Egg McMuffins” 2 ways

Who doesn’t love an Egg McMuffin? It’s one of those things I was really excited when I learned to recreate and now am extra excited that I figured out a South Beach Phase 1 friendly version. For anyone not familiar, the first phase of South Beach is like an actually healthy version of Atkins-no starches but you don’t eat like 10 pieces of bacon for breakfast. All meats and cheeses have to be lean. So here’s version 1 with starches:

*1/2 double fiber whole wheat english muffin
*2 egg whites
*1 piece turkey bacon
*1 slice reduced fat any cheese you like (I like this version with sharp cheddar)

So for this one you need those little circular things that hold the egg on your pan. Spray the pan and the circular things liberally and drop egg whites inside 1 circle egg holder. Add salt and pepper to taste. Cook at medium heat until the egg begins to firm up and you are able to take away the holder without it falling apart. On a separate pan, cook your bacon. Once the egg is released and set almost all the way through (with very little liquid still at the top) flip, top with cheese and muffin and cook for an other few seconds, then transfer to a plate and top with turkey bacon!

Comes out @ 200 calories-if you’re really hungry you could double it and use the whole muffin, but foods like cheese add up and if you doubled, I would recommend sticking at 1 piece of cheese to keep it @ 320 rather than 400.

My fancier South Beach friendly Egg McMuffins:

*3 egg whites
*2 slices canadian bacon (don’t tell my dad!)
*1/4 cup imitation lump crab meat
*1/4 cup spinach, chopped
*1 slice reduced fat cheese (I use Havarti for this one)
*1 tbs fat free cream cheese
*dash almond milk
*garlic powder

Beat egg whites with dash almond milk, mix in chopped spinach and crab meat (I just break the crab meat apart by hand, but you can also chop it). Drop into 2 circular egg holders on a pan (greasing both the pan and holders well before hand). Add salt, pepper and garlic powder to taste (it would also taste good with some basil I bet!). Cook on medium heat. Meanwhile spread 1/2 tbs fat free cream cheese on each slice of canadian bacon. When eggs are set, remove holders. Flip when cooked almost all the way through. Top one egg with cheese followed by canadian bacon and the other with just the other slice of canadian bacon. Allow to sit until the cheese starts too melt. Transfer cheesy one to the plate first bacon side down and top with non cheesy one. This one I use a fork and knife but Steve still just picked his up like a sandwhich lol.

This one comes in a liiiiittle higher at 230 calories, but for a breakfast that will keep you full throughout the day that’s packed with protein, totally worth it! If you don’t normally keep crab meat in the house, it’s still delicious without and you save yourself 40 calories. Enjoy!

Skinny meat loaf

I never thought I liked meatloaf until I tried Heather’s recipe and I have made it for lots of friends and family who loved it. Here is my version, thanks to Heath for original! :O)

*3 egg whites
*3/4 cup unsweetened almond milk (for all you haters, in meatloaf you honestly can’t taste the difference!)
*1/2 cup uncooked oatmeal
*1/2 cup chopped onion
*1 tsp salt
*1/2 tsp rubbed sage
*1 tsp pepper
*1 tsp garlic powder
*1 1/4 lbs 99% lean ground turkey
*1 cup reduced sugar ketchup
*1/4 cup packed splenda brown sugar blend
*1 tsp worcestershire sauce

In a large bowl beat egg whites. Add almond milk, oatmeal, onion, and spices. Add turkey and mix well (I just use my hands and get up in there-that’s the fun part!) Now I use an actual bread loaf pan, but you can use any baking pan–you want it about 8×4 and I recommend lining with tin foil. Combine remaining ingredients, spread 3/4 cup mixture over meat loaf, Bake at 350 for 60-65 min, or until meat is done. Let stand a few minutes, slice and serve with remaining sauce. Makes 4 servings if you eat a lot like me :O)

My calorie website didn’t understand low sugar ketchup , so with reg ketchup, it comes out to 291 calories a serving, but probably more like 275.

Compare at 478 calories in the original!

Enjoy! :O)

Skinny cinna-apple-doodles

My spin on snickerdoodle cookies :O)

*1/4 cup butter, softened
*1/4 cup unsweetened apple sauce
*1/3 cup sugar
*2/3 cup splenda
*1/4 teaspoon baking soda
*1/4 teaspoon cream of tartar
*2 large egg whites
*1 teaspoon vanilla
*1 cups whole wheat flour
*1/2 cup all purpose flour
*4 Tablespoons granulated sugar
*1 1/2 teaspoons cinnamon

In a mixing bowl, beat the butter and applesauce. Add the 1/3 cup sugar and 2/3 cup splenda, baking soda, and cream of tartar. Beat until combined, scraping sides of bowl occasionally. Beat in the egg whites and vanilla until well blended. Beat in as much flour as you can with the mixer, and stir in remaining flour. Cover and refrigerate for approx 1 hour. Pre-heat oven to 375. Mix 4 tbs sugar with cinnamon in a bowl and coat 1 inch balls of dough in cinnamon sugar mixture, then place on un-greased baking sheet. Check at 7 min and remove from oven when they are barely set. Cool on wire racks.


Skinny taco salad

Healthy, delicious dinner in like 15 min–yes please!

*1 1/4 lb 99% lean ground turkey
*1 packet taco seasoning
*1 can fat free chili lime refried beans (or reduced sodium black beans if you prefer)
*1 red pepper, sliced
*reduced fat mexi cheese
*fat free sour cream

(makes approx 5 servings and great as leftovers too!)

Cook turkey until brown (well lets be honest more of an off white-ish with the really lean stuff), add taco seasoning along with however much water it calls for (I also sometimes add my own stuff-garlic powder, red and black pepper, cumin, chili powder, cilantro and sometimes a dash of cinnamon). While the turkey is cooking, heat the beans on medium in a sauce pan. Fill your bowl with however much lettuce, cilantro and red pepper you want, add 4 oz ground turkey, 1/4 cup beans, 2 tbs each of salsa, cheese and sour cream. Tada! Delicious. You can add avacado or guac is you want, but it adds like 100 cal a serving so I just go without.

250 calories, 5 g fat and almost 40 g of protein!

If you’re veggie, I suggest doing black and fat free refried beans and even if you end up using a whole cup of beans, you’re still only looking at 280 calories. Enjoy!