Whey Puffed Up Eggs

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Ingredients 

2 large egg whites 

1 large Egg
1/4 cup fat-free milk
3 tablespoons (15g) Whey Protein powder, Vanilla flavor*        

Ground Cinnamon, to taste

***Mug & Cooking spray 

 

*Vanilla Whey Protein powder can be substituted with a chocolate one or any other flavor. The unflavored whey powder can be good for savory dish topped with grated cheese.


Preparation
Cover inside of a large mug with cooking spray.
Combine all the ingredients in a blender or food processor. Whip for 1 minute. Pour the mixture into prepared mug and cook in a microwave for 2-5 minutes, watching it carefully so the wouldn't go over the dish edges.
Cool for 1 minute, sprinkle with more cinnamon and serve with a dollop of Greek yogurt.

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Nutritional info per 1 cup:
    * Calories: 190
    * Fat: 6g    Carbs: 5g (fiber: 0g)    Protein: 28g

White Bean, Asparagus & Tomato Salad

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Ingredients 

1/2 pound fresh asparagus, trimmed

1 cup cherry tomatoes, cut in halves
1 (14-ounce) can cannellini beans, rinsed and drained
1/4 cup chopped onion
1 tablespoon drained capers, mashed

1 garlic clove, minced
2 tablespoons extra-virgin olive oil
1 tablespoons white wine vinegar
1/2 tablespoon honey (OR brown sugar)
1 tablespoon spicy brown mustard
10 leaves fresh sage, finely chopped (OR 1/4 teaspoon dried)
1/4 teaspoon pepper
1/8 teaspoon salt

2 tablespoons shredded Pecorino Romano cheese
1 (5-ounce) bag mixed salad greens

***Use mini-food processor for making the dressing

Preparation
1. Snap off tough ends of asparagus; arrange asparagus in a steamer basket over boiling water. Cover and steam 2 minutes or until asparagus is crisp-tender. Plunge asparagus into ice water to stop the cooking process; drain. Cut asparagus into 1/2-inch pieces, and chill. Put into a large bowl.

2. Cut cherry tomatoes in half. Drain and rinse canned beans. Chop onion. Drain and smash capers with side of the knife. Put everything together in large bowl with asparagus.

3. Whisk together garlic, chopped fresh sage, olive oil, vinegar, honey, mustard, salt & pepper in a small bowl or pulse several times in a mini-food processor. Pour over asparagus, tomatoes, beans, onion, and capers, tossing to coat.
Adjust seasoning if necessary.

4.Cover and chill 1 hour. Serve the salad over salad greens; sprinkle with Romano cheese.   
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Nutritional info per 1 cup: makes 4 servings
    * Calories: 193
    * Fat: 9.5g    Carbs: 20g (fiber: 5g)    Protein: 7.5g

Barley Soup with Turkey & Butternut Squash

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Ingredients:
1/2 cup barley, dry (+2 cups of water for cooking)
2 Turkey legs, cooked, cut into bite-size pieces
1 tablespoon olive oil
1/2 large onion, chopped
2 cloves garlic, minced
1/2 small butternut squash, fresh, cut into pieces
1 tablespoon tomato paste
Salt and ground pepper
1/4 teaspoon dried oregano
1 cans (14.5 ounces) reduced-sodium beef broth
2-3 cups of water
2-3 tablespoon chopped fresh parsley for garnish

Preparation
1. In a small pot, put dry barley and water and cook it for 30 minutes. Drain the water, rinse barley.
2. Meanwhile, clean the turkey meat of bone, cut it into pieces. Clean and cut butternut squash. Chop onion and mince garlic.
3. In a pot, heat olive oil. Add onion and garlic and cook for 1-2 minutes. Add butternut squash and cook for 5 minutes stirring often. Add turkey, oregano, salt, pepper and tomato paste. Mix everything and cook for half a minute or so.
Add cooked barley, chicken broth and 2-3 cups water; bring to a boil. Reduce heat; simmer, partially covered, for 15 minutes. Add more water to thin soup, as needed. Season with more salt and pepper, if necessary.
4. Ladle into bowls; sprinkle with parsley or any fresh herbs.
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Nutritional info per 1.5 cup: makes 6 servings
    * Calories: 167
    * Fat: 5g Carbs: 17g (fiber: 3.6g) Protein: 13g

Acorn Squash Stuffed with Croissant, Goat Cheese & Chestnuts

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Ingredients
Croissant, 1 large (2.5 oz), cut into 1/4" pieces, lightly baked and cooled
Acorn Squash, small or medium (1.5 lbs), cut in half and seeded
Maple Syrup, 2 tsp, divided between squash halves
Unsalted Butter, 1/2 Tbsp, divided between squash halves
Egg, fresh, 1 extra large
Milk Goat Low Fat, 1/4 cup
Black Pepper, freshly ground
Cranberries, fresh or frozen, 1/4 cup, whole
Goat Cheese, 1 oz, crumbled
Chestnuts, 5 pieces (1.5oz = 40 grams), coarsely cut
Apple, fresh, 1/4 medium, cut into small cubes
Sage, fresh, 1 tsp, finely chopped  
Thyme, fresh, 1 tsp, finely chopped

Preparation

1. Heat the oven 350F. Cut croissant into 1/4" cubes, spread over baking sheet and toast slightly till dry, for 10 minutes. Cool completely.

2. Heat up the oven to 400F.

3. Cut acorn squash into half, take seeds out. Brush all the flesh with maple syrup. Put butter inside.

4. In a large bowl beat up egg, milk and pepper together.

5. Crumble goat cheese, cut apples and chestnuts, chop fresh herbs. Add them, toasted croissant pieces and cranberries to the egg mixture. Mix very well.

6. Divide the stuffing into two. Stuff each squash half, pressing the mixture tight, if necessary.

7. Arrange the stuffed halves in baking dish, cover loosely with aluminum foil sprayed with non-stick spray. Bake for 50 minutes at 400F. Then take the foil off squash, turn the oven off and leave the dish in hot oven for 10-15 more minutes or till ready to serve.

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Nutritional info per a stuffed half: makes 2 servings

    * Calories: 448

    * Fat: 15g Carbs: 68g (fiber: 13g) Protein: 13g

Sweet Potato & Bean Chili

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Ingredients:
1 tablespoon extra-virgin olive oil
1 jalapeno pepper, fresh, seeded and diced
1 medium sweet potato, diced
1/2 large onion, diced
2 cloves garlic, minced
2 teaspoons chili powder
1 teaspoons ground cumin
1/2 teaspoon curry powder (OR ground chipotle chile)
1/4 teaspoon salt
1 cup water
1 15-ounce can beans (red, black, kidney or any other), drained and rinsed
1 14-ounce can diced tomatoes (no salt added)
2 teaspoons lime juice
1/4 cup chopped fresh parsley (OR cilantro)

Preparation
1. Heat oil in a large pan (or Dutch oven) over medium-high heat. Add chopped jalapeno pepper, cook for 1 minute. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 5 minutes. Add garlic, chili powder, cumin, curry (OR chipotle) and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Reduce heat to maintain a gentle simmer and cook until the sweet potato is almost tender,  for about 5-7 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, 5-7 minutes. Remove from heat and stir in parsley (or cilantro).

I'd recommend it served over baked spaghetti squash, cooked pasta, rice, couscous, quinoa or any other grains, in a corn taco shell, inside of cooked half of an acorn squash or with a piece of corn bread.                        
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Nutritional info per 1 cup: makes 4 servings
    * Calories: 202
    * Fat: 4g Carbs: 33g (fiber: 9g) Protein: 10g

Panini Ham & Cheese Sandwich with Pears

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Ingredients
Bread, Sourdough, 2 slices (2.5 oz)
Swiss cheese, 2 slices (1 oz)
Ham, 2 pieces (2 oz)
Pears, fresh, 1/4 pear (1.5oz) , thinly sliced
Pepper, black, freshly ground
Yellow Mustard, 1 tsp

Equipment:
panini press, non-stick cooking spray

Preparation
1. Heat the panini maker, spray it with non-stick spray if necessary.
2. Arrange a sandwich with all the ingredients and cook it pressed in the panini maker for 3-5 minutes.

Serve warm with fresh arugula.                        
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Nutritional info: makes 1 sandwich
    * Calories: 407
    * Fat: 13g Carbs: 49g (fiber: 2.6g) Protein: 27g

Sirniki (Farmer Cheese Pancakes)

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Ingredients:
Farmer Cheese, two 7.5oz-packages (450g total)
Granulated Sugar, 2 tbsp
Flour, white, all-purpose, 1/2 cup + 1/2 cup for dredging
Egg, 1 jumbo (or 1 large+1 egg white) raw
Vanilla Extract, 1 tsp
Oil for cooking (2-3 tbsp) 

Equipment: 
frying pan

Cooking Instructions:
1. Mix all the ingredients except oil. Put 1/2 cup of flour in a shallow dish. Form 8 cutlet-shape flat cakes (1/2"-thick) and dredge every one in flour.
2. Heat oil in a frying pan. Cook cakes at low-medium heat for 3 minutes on each side (just like pancakes) till golden brown.

Serve warm with Greek yogurt, honey, jams, sour cream, milk, sweetened condensed milk.
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Nutritional info per one cake: makes 8 cakes
    * Calories: 174
    * Fat: 9g Carbs: 12g (fiber: 0.3g) Protein: 10g

Mushroom Baked Risotto

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Ingredients:

Portabella Mushrooms, 1 large (130-150g), cut into 1/8"-pieces
Olive Oil, 1 tbsp
Garlic, 1 clove (minced)
Rosemary, 1/4 tsp (chopped)
Onions, raw, 1/4 large (chopped)
White Wine, 2 fl oz (remove)
Arborio / Risotto Rice (uncooked), 1/2 cup
Water, tap, 1/2 cup (4 fl oz)
Chicken Broth 99% Fat Free, low sodium, 14oz can (2 cups)
Pecorino Romano Cheese, 2 tbsp (finely shredded)

Equipment: 1 or 2 clay pots with lids (or baking dish)

 

Cooking Instructions:

1. Preheat oven to 400F.

2. Mince garlic clove through press. Chop rosemary and onion. Cut mushroom into small pieces.

3. Heat olive oil in a frying pan. Add garlic and onion and cook for 1 minute. Add rosemary and mushrooms and cook uncovered for 5-10 minutes till there is no liquid in frying pan and mushrooms got light brown.

4. Add white wine and cook for 30 seconds. Add uncooked arborio rice. Mix well.

5. Add rice-mushroom mixture into clay pot (or devide it between two) or any other kind of baking dish. Pour chicken broth and water. Cover with lid.

6. Bake for 25 minutes in the oven.

7. Take it out of the oven. Fluff with folk and add freshly grated cheese. Mix again and serve immediately.

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Nutritional info per 1 cup: Makes 2 cups

    * Calories: 293

    * Fat: 8g Carbs: 45g (fiber: 1.5g) Protein: 8g

Banana baked with Ham and Gruyere

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Ingredients:
Banana, ripen, 2 medium (80g each)
Ham, 4 thin slices, 2 oz (preferably low sodium)
Light Sour Cream, 4 tbsp
Gruyere Cheese, 1/3 cup, shredded
Black Pepper, ground
Paprika

Equipment:
2 baking dishes
cooking spray 

Cooking Instructions:
1. Preheat the oven to 400°F. Grease the baking dishes.
2. Peel bananas, cut them in half crosswise and cut each half lengthwise. Wrap each piece in slices of ham and arrange in two baking dishes. Grind some black pepper on top.
3. Add sour cream and spread it over the wrapped bananas. Put shredded cheese on top and sprinkle with paprika.
4.  Bake in the oven for 20 minutes. Serve warm with a piece of toasted bread.

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Nutritional info: 1 dish
    * Calories: 248
    * Fat: 10g Carbs: 23g (fiber: 2g) Protein: 18g

Quinoa Chili

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Ingredients:
Quinoa, dry, 1/2 cup
Water, tap, 1 cup
Salt, a dash
Kidney Beans Dark Red, 1 cup (with juice)
Jalapeno pepper, seeded and chopped (OR a pinch of Cayenne pepper)
Curry powder, 1/2 tsp
Cinnamon, ground, 1/8 tsp
Cumin, ground, 1/8 tsp
Chili powder, 1/4 tsp
Tomato, medium, diced
Green Onions, fresh, 2-4 tbsp, chopped

Cooking Instructions:
Put quinoa, water and a dash of salt in a pot and cook for 15 minutes.
In another pot put beans and spices together, add 1/4 cup of water and simmer it for 10 minutes till beans are thick. Add cooked quinoa. Mix together.
Cut tomato and green onions in small pieces. Put it on top of chili and serve warm.

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Nutritional info: 2 servings (1 cup)
    * Calories: 286
    * Fat: 3g Carbs: 51g (fiber: 10g) Protein: 16g

Egg Salad

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Ingredients
6 Eggs, large, hard boiled (2 whole ones and 4 egg whites)
Dijon Mustard, 1 tbsp.
Greek yogurt, plain, 0% fat, 1 tbsp.
Mayonnaise with Olive Oil, 1 tbsp.
Green Onions, Fresh, 1/4 cup chopped
Black Pepper, fresh ground, to taste
   *Paprika, a dash, for decoration


Preparation
1. Boil the eggs. Cool them and separate yokes and egg whites out of four eggs. Discard the yokes.
2. Cut 2 whole eggs and 4 egg whites into pieces.
3. Chop fresh green onion.
4. In a bowl, mix together mustard, mayo and yogurt. Add the cut eggs and onions, black pepper to the dressing. Mix carefully.
5. Chill the salad for an hour. Serve cool on top of finely cut fresh spinach.
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Nutritional info: 2 servings (1 cup)
    * Calories: 171
    * Fat: 7g Carbs: 4g (fiber: 0g) Protein: 18g

Protein Waffles with Flaxseed

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Ingredients
1 egg white
1 tbsp. (5 grams) Whey protein (Vanilla)
2 tbsp. (15 grams ) Rolled Oats (ground in a coffee grinder)
1/2 tbsp. (5 grams ) whole Flaxseeds (ground in a coffee grinder)
3 tbsp. (45 grams) Whipped (or small curd) 1%-fat Cottage cheese
1 tbsp. fresh citrus juice (orange/ lemon/ lime/ grapefruit)
a pinch (1/8 tsp.) of fresh citrus zest

Equipment: 
cooking spray, waffle maker, electric mixer (or food processor), coffee grinder

Preparation
1. Preheat the waffle maker.
2. Grind oats and flax seeds in a coffee grinder till it makes fine powder.
3. If using a mixer, beat up together egg white, citrus juice and zest and protein powder. Add cottage cheese and mix well. Add ground oats and flaxseed and mix.
If using a food processor, put all the ingredients and mix well, scrapping sides of the bowl with spatula.
4. Spray non-stick spay on waffle maker. Pour the batter and cook for 5 minutes.
5. Serve immediately. Garnish with Greek yogurt, honey and fresh fruits.
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Nutritional info: 1 serving (1 waffle)
    * Calories: 175
    * Fat: 3.6g Carbs: 13g (fiber: 2.5g) Protein: 22g

Protein Jell-O with Strawberries

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Ingredients
       Strawberries, fresh, 8oz (1 cup pureed)
       Kraft Jell-o Brand Sugar Free Gelatin Dessert, dry, 1 box
       Water, tap, 1 cup hot + 3/4 cup cold
       Whey Protein, Vanilla, 1scoop (34g)

Preparation
1. Boil 1 cup of water.
2. Clean strawberries and puree them in food processor.
3. Put 1 bag of dry Jell-o in a bowl, pour the hot water and whisk immediately to dissolve gelatin.
4. In another cup mix together whey protein and cold water. Pour the mixture into dissolved gelatin. Mix well.
5. Add pureed strawberries, mix them in.
6. Put the prepared mixture in three 1-cup ramekins or glasses. Place in refrigerator and cool for at least 3 hours till the jelly is set.
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Nutritional info: 3 servings (1 cup)
    * Calories: 83
    * Fat: 1g Carbs: 6g (fiber: 2g) Protein: 10g

Lentil Soup with Smoked Turkey

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Ingredients
      Smoked turkey leg and breast, cooked, skin and bones removed, 6-8oz
      Olive Oil, 1 tbsp
      Garlic, 2 cloves, chopped
      Carrots, raw, 1/2 medium (2oz), chopped
      Celery, raw, 1 large stalk, chopped
      Onions, raw, 1/2 large, chopped
      Bay Leaf, 2 whole
      Pepper, black, ground, 1/2 tsp
      Diced Tomatoes, 1 can, 15oz, with the juice
      Chicken Broth 99% Fat Free, 2 cups (1 15oz-can)
      Lentils, dry, 1 cup
      Water, 4-6 cups
      Potatoes, raw, 1/2 cup (5oz) cut in pieces
      ** Goat cheese or Parmesan for garnish (optional)

Preparation
1. Cut smoked turkey meat into bite-sizes. Chop garlic, onion, celery and carrot.
2. Heat olive oil in a pot, reduce the heat to medium-high and cook chopped vegetables till tender, 5-7 minutes.
3. Open canned tomatoes and broth.
4. Add ground black pepper, tomatoes, turkey, chicken broth and water into the pot. Mix very easy.
5. Add dry lentils. Stir them in.
6. Cook the soup at very low heat partly covered for 40 minutes till the lentils are done.
7. Cut the potatoes. Add them to the soup and cook it for 10-15 more minutes till the potatoes are done.
8. Serve right away, garnished with goat cheese or Parmesan.

Nutritional info: 8 servings (1 1/2 cup)
    * Calories: 117
    * Fat: 3.5g Carbs: 14.5g (fiber: 4g) Protein: 8.5g

Chicken Soup with Tomatoes and Beans

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Ingredients
      Chicken, cooked, skin and bones removed, 6-8oz
      Olive Oil, 2 tbsp
      Garlic, 1 clove, chopped
      Carrots, raw, 1/2 medium (2oz), chopped
      Celery, raw, 1 large stalk, chopped
      Onions, raw, 1/4 large, chopped
      Bay Leaf, 2 whole
      Parsley, dried, 1/2 tsp
      Pepper, black, ground, 1/2 tsp
      Thyme, dried, 1/2 tsp
      Basil, dried, 1/2 tsp
      Diced Tomatoes, 1 can, 15oz, drained
      White Beans, 1 can, 15oz, drained and rinsed
      Chicken Broth, low sodium, 99% Fat Free, 2 cups (1 15oz-can)
      Water, 1 cup

      ** Chopped fresh parsley or Green onions for garnish (optional)

Preparation
1. Cut cooked chicken meat into bite-sizes. Chop garlic, onion, parsley and carrot.
2. Open canned vegetables and broth. Drain the tomatoes. Drain and rinse the beans.
3. Heat olive oil in a pot, reduce the heat to medium-high and cook chopped vegetables till tender, 5-7 minutes.
4. Add dried herbs and ground pepper to the vegetables, mix well. Add tomatoes, chicken, beans, chicken broth and water into the pot. Mix very easy.
5. Cook the soup at very low heat partly covered for 10-15 minutes.
6. Serve right away, garnished with chopped parsley or green onions.

Nutritional info: 8 servings (1 cup)
    * Calories: 127
    * Fat: 4.5g Carbs: 11.5g (fiber: 3.6g) Protein: 9.3g