guardianactual
MuscleChemistry Registered Member
When you go through a training program, you'll discover that the food you eat is much more important than the weight you lift. Food is fuel, and the cleaner you eat, the better you can perform in and out of the gym.
These 12 recipes draw from both my childhood and my grown-up kitchen. You use your oven, skillet, and trusty crockpot to feed your goals. Try them all, and let us know how they turn out!
GOLDEN PROTEIN PANCAKES
People who skip breakfast set themselves up for a day's worth of failures. These pancakes are surprisingly tasty. Use sugar-free maple syrup and mixed berries, and start your day smiling.
Ingredients
1 cup uncooked whole-grain oats (non-instant)
6 egg whites
1 cup fat-free cottage cheese
1/4 tsp vanilla extract
1/4 tsp ground cinnamon
2 packets sugar substitute
1/2 cup sugar-free maple syrup
1/4 cup mixed berries
Directions
Mix together oats, egg whites, cottage cheese, vanilla extract, cinnamon, and sugar substitute in a bowl until well-blended.
Heat a nonstick skillet to medium heat.
Pour blended mixture onto skillet to form pancakes. Let mixture sit in skillet until bubbles form, then flip the pancake, and leave in skillet until both sides are golden brown.
Remove pancakes and plate. Cover with maple syrup and berries, then serve!
NUTRITION FACTS
Serving Size: recipe makes 2 servings
Amount per serving
Calories 321
Total Fat2.8g
Total Carbs49g
Protein27g
BREAKFAST BURRITO
This is a super-clean, simple recipe to kick your day off with. Beans, eggs, cheese, and salsa come together to fuel your body through a tough day of workouts.
Ingredients
1 8-inch whole-wheat tortilla
1 whole egg
3 egg whites
1 lettuce leaf
2 tbsp fat-free refried beans
1 tbsp reduced-fat cheddar cheese, shredded
1/4 cup salsa, divided
Directions
Lightly coat a medium nonstick skillet with cooking spray and place over medium heat. Place tortilla in the skillet and warm for 30 seconds, then flip and warm the other side for 30 seconds. Place the warmed tortilla on a small plate.
Whisk the egg and egg whites together. Pour into warmed skillet and cook, stirring occasionally, until set.
While the eggs are cooking, place the lettuce leaf on the tortilla and spread the refried beans over the lettuce leaf. Top the beans with cooked eggs, shredded cheddar cheese, and 2 tablespoons of salsa.
Roll it up and top with remaining salsa. Serve and enjoy!
NUTRITION FACTS
Serving Size: 1 serving
Amount per serving
Calories 313
Total Fat10g
Total Carbs30g
Protein24.4g
Back To Fit: Breakfast Burrito PDF (26.9 KB)
GRILLED FISH SOFT TACOS
Tacos are great no matter what you put in them, but it's easy to fall completely off the nutritional cliff. Use spices, avocado, onions, lettuce, and white fish to fill your tortillas.
Ingredients
1 tbsp olive oil
4 limes, halved, divided
5 cloves garlic, minced, divided
2 tsp ground cumin, divided
4 portions swordfish or tuna (about 1-1/2 lb)
1 ripe avocado, peeled, pitted and diced
1/4 red onion, minced
2 jalapenos, seeded and minced
2 tbsp fresh cilantro, chopped
8 6-inch flour tortillas
8 lettuce leaves
Directions
Preheat grill to medium.
Combine olive oil, juice of 3 limes, 4 garlic cloves, and 1 tsp cumin in a shallow bowl or pie plate. Then add fish to this marinade and let it soak up the flavors for 15 minutes at room temperature, turning once after about 7 minutes.
While fish is marinating, in a separate small mixing bowl, stir together the remaining lime juice, garlic, and cumin with diced avocado, onion, jalapenos and cilantro.
Place marinated fish on hot grill and cook for approximately 5 minutes, then turn and grill for approximately 5 more minutes, until opaque throughout. Place cooked fish on a cutting board, let it cool slightly, then slice into thin strips.
While the grill is still hot, place tortillas directly on it and grill them for about 30 seconds on each side.
Place two tortillas on each plate. Put a lettuce leaf in each tortilla, fill with a portion of grilled, sliced fish, and top with tangy avocado salsa. Fold the tortillas over, serve and enjoy!
NUTRITION FACTS
Serving Size: Recipe makes 4 servings
Amount per serving
Calories 468
Total Fat21g
Total Carbs37g
Protein31g
BAKED CHICKEN PARMESAN
If you love fine Italian dining, you probably have a warm spot in your heart for chicken parmesan. This recipe also gives you a carb boost with spinach pasta and a hearty sauce!
Ingredients
2 egg whites
1/3 cup Italian-seasoned breadcrumbs
4 tbsp reduced-fat Parmesan cheese, grated, divided
2 portions chicken breast (about 1/2 lb)
2 portions spinach pasta (about 4 oz uncooked)
1 cup low-fat pasta sauce
2 cups baby spinach leaves
Directions
Preheat oven to 400 degrees F.
In a medium mixing bowl, beat egg whites with fork until slightly frothy. Then, mix breadcrumbs and 2 tbsp of reduced-fat Parmesan cheese in a pie plate.
Dip chicken breasts in egg whites and then into the breadcrumb mixture, coating both sides.
Lightly coat a baking sheet with cooking spray. Place chicken breasts on the baking sheet; bake for approximately 12 minutes, turn over and bake approximately 12 more minutes, until chicken is no longer pink in the center and coating is golden brown.
While the chicken is baking, prepare spinach pasta according to package directions.
In a small saucepan, warm pasta sauce over medium heat.
Divide spinach leaves between two separate plates. Layer portions of warm spinach pasta and baked chicken breasts over spinach leaves. Top with pasta sauce and remaining Parmesan cheese. Serve and enjoy!
TASTEFUL TIP
This chicken dish is healthy and delicious! Bake the chicken, rather than frying it in fat, to improve the flavor while enhancing the nutritional content.
NUTRITION FACTS
Serving Size: Recipe makes 2 servings
Amount per serving
Calories 420.5
Total Fat9.8g
Total Carbs34.7g
Protein47g
Back To Fit: Baked Chicken Parmesan PDF (39.8 KB)
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CHICKEN POMODORO
This robust meal features lots of chicken and pasta to fuel the hard-working warriors of the weight room. Tomatoes and bell peppers come along for the ride to satisfy all your needs.
Ingredients
4 portions spaghetti (about 8 oz uncooked)
2 egg whites
4 tsp Mrs. Dash Tomato Basil Garlic seasoning
1/4 cup reduced-fat Parmesan cheese, grated
4 portions chicken breast (about 1 lb)
2 tbsp olive oil
3 tomatoes, diced (or one 15-oz can)
1 green bell pepper, sliced
1 yellow bell pepper, sliced
3/4 tsp Italian seasoning
4 tbsp red wine (or chicken broth)
Directions
Prepare spaghetti according to package directions.
In a medium mixing bowl, lightly beat the egg whites. In a pie plate, combine the Mrs. Dash seasoning and Parmesan cheese.
Dip chicken breasts in egg whites, then into the seasoned Parmesan, coating both sides.
Heat olive oil in a large nonstick skillet over medium heat. Place chicken breasts in skillet, cover and cook for approximately 6 minutes. Turn and cook for 6 more minutes, until no longer pink in the center. Transfer the cooked chicken breasts to a plate; cover with foil to keep warm.
Add tomatoes and bell peppers to skillet and sauté over medium heat until the peppers begin to soften, approximately 3 minutes. Stir in Italian seasoning and red wine, and continue to cook for 2 minutes.
Add pasta to the skillet with sautéed tomatoes and peppers; mix gently.
Slice cooked chicken. Divide pasta mixture into four portions, and top with a portion of sliced chicken. Serve and enjoy!
NUTRITION FACTS
Serving Size: recipe makes 4 servings
Amount per serving
Calories 465
Total Fat13g
Total Carbs50g
Protein39g
HOMESTYLE TURKEY MEATLOAF
Meatloaf is a family staple for the ages, but it can be a load to digest. This version subs turkey and oats for beef and breadcrumbs. Don't worry; the ketchup still fits into your macros!
Ingredients
1-1/2 lb lean ground turkey
1 onion, chopped
4 egg whites
1 cup salsa
3/4 cup old-fashioned oats, uncooked
1 package Knorr Vegetable Soup mix
1/4 tsp ground black pepper
1/2 cup ketchup
6 portions red potatoes
2 lb green beans
3/4 cup skim milk
2 tbsp Butter Buds
Directions
Preheat oven to 350 degrees F.
In a large mixing bowl, combine ground turkey, onion, egg whites, salsa, oats, soup mix, and black pepper. Press mixture into 9x5 loaf pan and spread ketchup over top. Bake in preheated oven until meatloaf is no longer pink in the center and juice is clear, about 60 minutes.
Approximately 25 minutes after putting the meatloaf in the oven, cut potatoes into one-inch chunks. Place cut potatoes in a large saucepan, cover with cold water, and bring to a boil over high heat. Reduce heat to medium and simmer until tender, about 20 minutes.
Cut stems off green beans and place in a large saucepan with one inch of water in the bottom. Heat to boiling over high heat; reduce heat and simmer, uncovered, for 6-8 minutes or until crisp-tender; drain.
Remove meatloaf from oven and let sit for five minutes before slicing.
Drain the potatoes and return them to the pan. Mash while adding skim milk a little at a time. Add Butter Buds and mash vigorously until potatoes are light and fluffy.
Place a portion of meatloaf and mashed potatoes along with about a cup of green beans on each plate. Serve and enjoy!
TASTEFUL TIP
Meatloaf makes a great "planned-over." Consider making an extra loaf and freezing it. Cool it completely, and then cover tightly with plastic wrap. Overwrap it with aluminum foil, and store it in the freezer for up to two months.
NUTRITION FACTS
Serving Size: Recipe makes 6 servings
Amount per serving
Calories 625
Total Fat12.5gg
Total Carbs98g
Protein34g
LEMON-PEPPER SALMON FILLET
The protein is the most important part of this classic entree, but the brown rice and broccoli are also staples of the bodybuilder diet. Together they form a solid meal. The delicious seasoning makes it worthy of this list.
Ingredients
2 portions brown rice (about 1/2 cup uncooked)
2 tbsp fat-free mayonnaise
1 tsp lemon pepper seasoning
2 lemons, halved, divided
2 portions salmon fillet (about 12 oz)
1/2 lb broccoli florets
3 green onions, minced
2 tbsp fresh parsley, minced
Directions
Prepare brown rice according to package directions.
While the rice is cooking, preheat broiler.
In a small mixing bowl, combine fat-free mayonnaise, lemon-pepper seasoning, and the juice of one lemon.
Lightly coat a broiler pan with cooking spray. Place salmon fillets on the broiler pan (skin-side down) and brush lemon pepper sauce over the top. Broil salmon approximately 6 inches from the broiler until the fillets are cooked through and flake easily with a fork, about 12 to 15 minutes.
While the salmon is broiling, steam the broccoli in a covered pan for 6 to 8 minutes or until crisp-tender.
Stir the green onion and parsley into the cooked rice.
Place portions of salmon and rice on two separate plates along with a serving of broccoli. Top the salmon and broccoli with a squeeze of fresh lemon. Serve and enjoy!
TASTEFUL TIP
Well-done, medium, or a little on the rare side: How you like your salmon doesn't really affect the quality of the essential fatty acids (EFAs) that are abundantly supplied in this especially nutritious fish. EFAs are important because they play a vital role in maintaining the proper biological functioning of everything from muscles to memory. One of the reasons salmon tastes so good is because our bodies crave these essential fats!
NUTRITION FACTS
Serving Size: Recipe makes 2 servings
Amount per serving
Calories 524
Total Fat20.2g
Total Carbs44g
Protein40g
Back To Fit: Lemon-Pepper Salmon Fillet PDF (63.29 KB)
MOM'S CHICKEN ENCHILADAS
MOM'S CHICKEN ENCHILADAS
Enchiladas come in so many different forms! This my mom's special recipe. It takes me back to my youth in Colorado, but it can take you to a higher plateau as you get back to being fit.
Ingredients
4 portions (1 lb) chicken breast
4 green onions, sliced
2 tbsp fresh cilantro, chopped
1 jalapeño, seeded and minced
3 cans (10 oz each) green enchilada sauce
8 corn tortillas
1 cup reduced-fat cheddar cheese, shredded
2 cups lettuce, shredded
1/2 cup salsa
1/2 cup light sour cream
1 tomato, diced
1 can (2 oz) ripe olives, sliced
Directions
Preheat oven to 350 degrees F. Lightly coat a 9x13 baking dish with cooking spray.
Place chicken breasts in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until no longer pink in the center, about 15 minutes. Drain and let cool slightly.
Shred cooked chicken by pulling apart with two forks; set aside.
Lightly coat a large skillet with cooking spray and place over medium-high heat. Add green onion, cilantro and jalapeño, and sauté for 2 minutes. Add shredded chicken and one can of enchilada sauce. Cook, stirring occasionally, until heated through, about 5 minutes.
Pour the two remaining cans of enchilada sauce in a medium bowl and microwave until warm, about 2 minutes. Dip each tortilla in the heated sauce and fill with about 1/8 of the chicken mixture. Roll up and place seam-side down in the prepared baking dish.
Pour remaining heated sauce over enchiladas and sprinkle with cheese. Bake until enchiladas are heated through and cheese is melted, about 15 minutes.
Divide lettuce onto four plates and place a portion of enchiladas on top. Top with a spoonful of salsa, tomatoes, olives, and a dollop of sour cream. Serve and enjoy!
NUTRITION FACTS
Serving Size: Recipe makes 4 servings
Amount per serving
Calories 530
Total Fat22g
Total Carbs44g
Protein37g
BILL'S PERFECT POT ROAST
This is why man made the crockpot. Remember to brown the pot roast, then toss it in with all the fixin's you desire. This mix of spices and vegetables is perfect for your macros, and as a bonus, it makes eight meals!
Ingredients
3 lb boneless beef bottom round roast, trimmed of all visible fat
2 onions, sliced
2 tbsp Hungarian paprika
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp dried thyme
3 cloves garlic, minced
1/2 cup water
1/2 cup red wine (optional)
1 can (15 oz) low-fat reduced-sodium beef broth
1/4 tsp ground black pepper
1-1/2 lb baby carrots
2 lb small new potatoes
Directions
Lightly coat a large skillet with cooking spray and place over medium-high heat. Add roast and brown on all sides, about 3 to 5 minutes per side. Place browned roast in crockpot.
Add onion slices to skillet and cook, stirring occasionally, until golden, about 5 minutes. Add paprika, basil, oregano, thyme, and garlic; cook 2 more minutes. Place onion mixture over roast in crockpot.
Add water, wine, broth, black pepper, carrots, and potatoes to crockpot. Cover and cook until tender, about 10 hours on low heat or 5 hours on high heat.
Remove roast from the crockpot and set on cutting board. Use a large spoon to skim fat off cooking broth.
Slice roast and place a portion on each plate along with a portion of potatoes and a serving of carrots. Top sliced roast with a couple spoons of broth. Serve and enjoy!
NUTRITION FACTS
Serving Size: Recipe makes 8 servings
Amount per serving
Calories 342
Total Fat10g
Total Carbs15g
Protein45.5g
SINGAPORE SHRIMP
Each of these servings delivers a quarter pound of shrimp! Serve it over jasmine rice and some fresh edamame and you've got a clean dinner with zero regret.
Ingredients
4 portions jasmine rice (about 1 cup uncooked)
1 package (12 oz) soybeans in the pod
4 portions (1 lb) raw shrimp, peeled and deveined
1-1/2 tsp corn starch
1/8 tsp white pepper
1/4 cup fat-free, reduced-sodium chicken broth
1/4 cup ketchup
2 tbsp lite soy sauce
2 tbsp rice vinegar
2 tbsp chili garlic sauce (found in the Asian foods section)
2 tsp olive oil
6 cloves garlic, minced
1 tsp fresh ginger, grated
1 shallot, minced
1 jalapeno, seeded and minced
1/4 cup egg substitute
Directions
Prepare jasmine rice according to package directions; keep warm.
While the rice is cooking, prepare soybeans (edamame) according to package directions.
In a medium mixing bowl, stir together shrimp, corn starch, and white pepper; set aside.
In a small mixing bowl, combine chicken broth, ketchup, soy sauce, rice vinegar, and chili garlic sauce; set aside.
Heat oil in a wok or large skillet over high heat. Add garlic, ginger, shallot, and jalapeno; stir-fry for 30 seconds. Add shrimp mixture to the wok or skillet and stir-fry for 2 minutes. Then add the chicken broth mixture and stir-fry for 1 more minute.
While stirring, slowly pour the egg substitute into the shrimp mixture. Continue to cook— stirring constantly—for another 30 seconds.
Divide the rice into four portions. Spoon a portion of shrimp over each serving of rice. Place a fourth of the soybeans on each plate, serve and enjoy!
TASTEFUL TIP
Soybeans in the pod are commonly referred to by their Japanese name edamame [eh-dah-MAH-meh]. They are a delicious, nutritious, protein-rich vegetable! To eat, simply use your fingers to push the seeds from the pod.
NUTRITION FACTS
Serving Size: Recipe makes 4 servings
Amount per serving
Calories 486
Total Fat14g
Total Carbs58g
Protein35g
BANANA CREAM PUDDING
Pudding is sweet and easy to use in a number of ways. You can use this as pie filling or you can just spoon it out of a bowl. Of course, you use protein powder, and treat yourself with some whipped topping!
Ingredients
1 cup cold skim milk
1 packet vanilla Right Light
2 tbsp fat-free, sugar-free banana instant pudding mix
1 banana, sliced
1/2 cup Cool Whip Free
Directions
Pour skim milk in blender. Then add Right Light powder and blend on medium speed for 15 seconds.
Add pudding mix and blend on high speed until thick and creamy, about 45 more seconds. (Stop blender to stir with spoon and scrape down sides as needed.)
Spoon into two dessert glasses and chill in refrigerator for at least 20 minutes.
Top each serving with half the banana slices and a dollop of Cool Whip. Serve and enjoy!
TASTEFUL TIP
This pudding recipe is a great dessert dish for any healthy lifestyle! It's made with Right Light nutrition shake mix, which is very nutrient-rich and healthy. Remember, if you have a nutrition shake mix or protein powder you prefer other than Right, please use that instead.
NUTRITION FACTS
Serving Size: recipe makes 2 servings
Amount per serving
Calories 281
Total Fat1g
Total Carbs45g
total protein 17g
BERRY DESSERT CREPES
Don't be afraid to get creative with breakfast. This wonderful recipe is clean and comes with yogurt and fresh berries as filling! Yes, breakfast can be a real treat with a little effort.
ngredients
1/4 cup egg substitute
1/4 cup skim milk
1/3 cup whole-wheat flour
1/2 tsp sugar substitute
6 oz light fat-free raspberry yogurt
3 tbsp vanilla protein powder (whey or soy)
1 cup fresh berries of your choice
Directions
In a medium mixing bowl, whisk the egg substitute, milk, flour, and sugar substitute until well blended.
Lightly coat a small nonstick skillet with butter-flavored cooking spray and place over medium heat.
Pour half of the crepe batter into the heated skillet, then quickly lift and tilt the skillet to spread the batter. Return to heat. When the edges of the crepe are dry, carefully flip it over and cook until lightly browned, about 2 minutes.
Place crepe on a small plate and repeat with remaining batter.
In a small mixing bowl, combine yogurt and protein powder; mix well. Divide filling into two portions and spoon into crepes. Top each with half of the berries. Fold the crepe over the filling, serve and enjoy!
TASTEFUL TIP
Crepes can be made ahead of time and stacked (unfilled) placing wax paper between them. Unfilled crepes can be sealed in Ziploc bags and refrigerated for several days or frozen for up to two months. Thaw frozen crepes in the refrigerator or at room temperature. Then carefully peel them apart and fill.
NUTRITION FACTS
Serving Size: recipe makes 2 servings
Amount per serving
Calories 232
Total Fat1g
Total Carbs37.6g
Protein21.3g
These 12 recipes draw from both my childhood and my grown-up kitchen. You use your oven, skillet, and trusty crockpot to feed your goals. Try them all, and let us know how they turn out!
GOLDEN PROTEIN PANCAKES
People who skip breakfast set themselves up for a day's worth of failures. These pancakes are surprisingly tasty. Use sugar-free maple syrup and mixed berries, and start your day smiling.
Ingredients
1 cup uncooked whole-grain oats (non-instant)
6 egg whites
1 cup fat-free cottage cheese
1/4 tsp vanilla extract
1/4 tsp ground cinnamon
2 packets sugar substitute
1/2 cup sugar-free maple syrup
1/4 cup mixed berries
Directions
Mix together oats, egg whites, cottage cheese, vanilla extract, cinnamon, and sugar substitute in a bowl until well-blended.
Heat a nonstick skillet to medium heat.
Pour blended mixture onto skillet to form pancakes. Let mixture sit in skillet until bubbles form, then flip the pancake, and leave in skillet until both sides are golden brown.
Remove pancakes and plate. Cover with maple syrup and berries, then serve!
NUTRITION FACTS
Serving Size: recipe makes 2 servings
Amount per serving
Calories 321
Total Fat2.8g
Total Carbs49g
Protein27g
BREAKFAST BURRITO
This is a super-clean, simple recipe to kick your day off with. Beans, eggs, cheese, and salsa come together to fuel your body through a tough day of workouts.
Ingredients
1 8-inch whole-wheat tortilla
1 whole egg
3 egg whites
1 lettuce leaf
2 tbsp fat-free refried beans
1 tbsp reduced-fat cheddar cheese, shredded
1/4 cup salsa, divided
Directions
Lightly coat a medium nonstick skillet with cooking spray and place over medium heat. Place tortilla in the skillet and warm for 30 seconds, then flip and warm the other side for 30 seconds. Place the warmed tortilla on a small plate.
Whisk the egg and egg whites together. Pour into warmed skillet and cook, stirring occasionally, until set.
While the eggs are cooking, place the lettuce leaf on the tortilla and spread the refried beans over the lettuce leaf. Top the beans with cooked eggs, shredded cheddar cheese, and 2 tablespoons of salsa.
Roll it up and top with remaining salsa. Serve and enjoy!
NUTRITION FACTS
Serving Size: 1 serving
Amount per serving
Calories 313
Total Fat10g
Total Carbs30g
Protein24.4g
Back To Fit: Breakfast Burrito PDF (26.9 KB)
GRILLED FISH SOFT TACOS
Tacos are great no matter what you put in them, but it's easy to fall completely off the nutritional cliff. Use spices, avocado, onions, lettuce, and white fish to fill your tortillas.
Ingredients
1 tbsp olive oil
4 limes, halved, divided
5 cloves garlic, minced, divided
2 tsp ground cumin, divided
4 portions swordfish or tuna (about 1-1/2 lb)
1 ripe avocado, peeled, pitted and diced
1/4 red onion, minced
2 jalapenos, seeded and minced
2 tbsp fresh cilantro, chopped
8 6-inch flour tortillas
8 lettuce leaves
Directions
Preheat grill to medium.
Combine olive oil, juice of 3 limes, 4 garlic cloves, and 1 tsp cumin in a shallow bowl or pie plate. Then add fish to this marinade and let it soak up the flavors for 15 minutes at room temperature, turning once after about 7 minutes.
While fish is marinating, in a separate small mixing bowl, stir together the remaining lime juice, garlic, and cumin with diced avocado, onion, jalapenos and cilantro.
Place marinated fish on hot grill and cook for approximately 5 minutes, then turn and grill for approximately 5 more minutes, until opaque throughout. Place cooked fish on a cutting board, let it cool slightly, then slice into thin strips.
While the grill is still hot, place tortillas directly on it and grill them for about 30 seconds on each side.
Place two tortillas on each plate. Put a lettuce leaf in each tortilla, fill with a portion of grilled, sliced fish, and top with tangy avocado salsa. Fold the tortillas over, serve and enjoy!
NUTRITION FACTS
Serving Size: Recipe makes 4 servings
Amount per serving
Calories 468
Total Fat21g
Total Carbs37g
Protein31g
BAKED CHICKEN PARMESAN
If you love fine Italian dining, you probably have a warm spot in your heart for chicken parmesan. This recipe also gives you a carb boost with spinach pasta and a hearty sauce!
Ingredients
2 egg whites
1/3 cup Italian-seasoned breadcrumbs
4 tbsp reduced-fat Parmesan cheese, grated, divided
2 portions chicken breast (about 1/2 lb)
2 portions spinach pasta (about 4 oz uncooked)
1 cup low-fat pasta sauce
2 cups baby spinach leaves
Directions
Preheat oven to 400 degrees F.
In a medium mixing bowl, beat egg whites with fork until slightly frothy. Then, mix breadcrumbs and 2 tbsp of reduced-fat Parmesan cheese in a pie plate.
Dip chicken breasts in egg whites and then into the breadcrumb mixture, coating both sides.
Lightly coat a baking sheet with cooking spray. Place chicken breasts on the baking sheet; bake for approximately 12 minutes, turn over and bake approximately 12 more minutes, until chicken is no longer pink in the center and coating is golden brown.
While the chicken is baking, prepare spinach pasta according to package directions.
In a small saucepan, warm pasta sauce over medium heat.
Divide spinach leaves between two separate plates. Layer portions of warm spinach pasta and baked chicken breasts over spinach leaves. Top with pasta sauce and remaining Parmesan cheese. Serve and enjoy!
TASTEFUL TIP
This chicken dish is healthy and delicious! Bake the chicken, rather than frying it in fat, to improve the flavor while enhancing the nutritional content.
NUTRITION FACTS
Serving Size: Recipe makes 2 servings
Amount per serving
Calories 420.5
Total Fat9.8g
Total Carbs34.7g
Protein47g
Back To Fit: Baked Chicken Parmesan PDF (39.8 KB)
BACK TO FIT STACK
SAVE ON THE BACK TO FIT SUPP STACK! GET ALL THE PRODUCTS YOU NEED TO SUPPORT A BALANCED, HEALTHY LIFESTYLE.
GO NOW!
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CHICKEN POMODORO
This robust meal features lots of chicken and pasta to fuel the hard-working warriors of the weight room. Tomatoes and bell peppers come along for the ride to satisfy all your needs.
Ingredients
4 portions spaghetti (about 8 oz uncooked)
2 egg whites
4 tsp Mrs. Dash Tomato Basil Garlic seasoning
1/4 cup reduced-fat Parmesan cheese, grated
4 portions chicken breast (about 1 lb)
2 tbsp olive oil
3 tomatoes, diced (or one 15-oz can)
1 green bell pepper, sliced
1 yellow bell pepper, sliced
3/4 tsp Italian seasoning
4 tbsp red wine (or chicken broth)
Directions
Prepare spaghetti according to package directions.
In a medium mixing bowl, lightly beat the egg whites. In a pie plate, combine the Mrs. Dash seasoning and Parmesan cheese.
Dip chicken breasts in egg whites, then into the seasoned Parmesan, coating both sides.
Heat olive oil in a large nonstick skillet over medium heat. Place chicken breasts in skillet, cover and cook for approximately 6 minutes. Turn and cook for 6 more minutes, until no longer pink in the center. Transfer the cooked chicken breasts to a plate; cover with foil to keep warm.
Add tomatoes and bell peppers to skillet and sauté over medium heat until the peppers begin to soften, approximately 3 minutes. Stir in Italian seasoning and red wine, and continue to cook for 2 minutes.
Add pasta to the skillet with sautéed tomatoes and peppers; mix gently.
Slice cooked chicken. Divide pasta mixture into four portions, and top with a portion of sliced chicken. Serve and enjoy!
NUTRITION FACTS
Serving Size: recipe makes 4 servings
Amount per serving
Calories 465
Total Fat13g
Total Carbs50g
Protein39g
HOMESTYLE TURKEY MEATLOAF
Meatloaf is a family staple for the ages, but it can be a load to digest. This version subs turkey and oats for beef and breadcrumbs. Don't worry; the ketchup still fits into your macros!
Ingredients
1-1/2 lb lean ground turkey
1 onion, chopped
4 egg whites
1 cup salsa
3/4 cup old-fashioned oats, uncooked
1 package Knorr Vegetable Soup mix
1/4 tsp ground black pepper
1/2 cup ketchup
6 portions red potatoes
2 lb green beans
3/4 cup skim milk
2 tbsp Butter Buds
Directions
Preheat oven to 350 degrees F.
In a large mixing bowl, combine ground turkey, onion, egg whites, salsa, oats, soup mix, and black pepper. Press mixture into 9x5 loaf pan and spread ketchup over top. Bake in preheated oven until meatloaf is no longer pink in the center and juice is clear, about 60 minutes.
Approximately 25 minutes after putting the meatloaf in the oven, cut potatoes into one-inch chunks. Place cut potatoes in a large saucepan, cover with cold water, and bring to a boil over high heat. Reduce heat to medium and simmer until tender, about 20 minutes.
Cut stems off green beans and place in a large saucepan with one inch of water in the bottom. Heat to boiling over high heat; reduce heat and simmer, uncovered, for 6-8 minutes or until crisp-tender; drain.
Remove meatloaf from oven and let sit for five minutes before slicing.
Drain the potatoes and return them to the pan. Mash while adding skim milk a little at a time. Add Butter Buds and mash vigorously until potatoes are light and fluffy.
Place a portion of meatloaf and mashed potatoes along with about a cup of green beans on each plate. Serve and enjoy!
TASTEFUL TIP
Meatloaf makes a great "planned-over." Consider making an extra loaf and freezing it. Cool it completely, and then cover tightly with plastic wrap. Overwrap it with aluminum foil, and store it in the freezer for up to two months.
NUTRITION FACTS
Serving Size: Recipe makes 6 servings
Amount per serving
Calories 625
Total Fat12.5gg
Total Carbs98g
Protein34g
LEMON-PEPPER SALMON FILLET
The protein is the most important part of this classic entree, but the brown rice and broccoli are also staples of the bodybuilder diet. Together they form a solid meal. The delicious seasoning makes it worthy of this list.
Ingredients
2 portions brown rice (about 1/2 cup uncooked)
2 tbsp fat-free mayonnaise
1 tsp lemon pepper seasoning
2 lemons, halved, divided
2 portions salmon fillet (about 12 oz)
1/2 lb broccoli florets
3 green onions, minced
2 tbsp fresh parsley, minced
Directions
Prepare brown rice according to package directions.
While the rice is cooking, preheat broiler.
In a small mixing bowl, combine fat-free mayonnaise, lemon-pepper seasoning, and the juice of one lemon.
Lightly coat a broiler pan with cooking spray. Place salmon fillets on the broiler pan (skin-side down) and brush lemon pepper sauce over the top. Broil salmon approximately 6 inches from the broiler until the fillets are cooked through and flake easily with a fork, about 12 to 15 minutes.
While the salmon is broiling, steam the broccoli in a covered pan for 6 to 8 minutes or until crisp-tender.
Stir the green onion and parsley into the cooked rice.
Place portions of salmon and rice on two separate plates along with a serving of broccoli. Top the salmon and broccoli with a squeeze of fresh lemon. Serve and enjoy!
TASTEFUL TIP
Well-done, medium, or a little on the rare side: How you like your salmon doesn't really affect the quality of the essential fatty acids (EFAs) that are abundantly supplied in this especially nutritious fish. EFAs are important because they play a vital role in maintaining the proper biological functioning of everything from muscles to memory. One of the reasons salmon tastes so good is because our bodies crave these essential fats!
NUTRITION FACTS
Serving Size: Recipe makes 2 servings
Amount per serving
Calories 524
Total Fat20.2g
Total Carbs44g
Protein40g
Back To Fit: Lemon-Pepper Salmon Fillet PDF (63.29 KB)
MOM'S CHICKEN ENCHILADAS
MOM'S CHICKEN ENCHILADAS
Enchiladas come in so many different forms! This my mom's special recipe. It takes me back to my youth in Colorado, but it can take you to a higher plateau as you get back to being fit.
Ingredients
4 portions (1 lb) chicken breast
4 green onions, sliced
2 tbsp fresh cilantro, chopped
1 jalapeño, seeded and minced
3 cans (10 oz each) green enchilada sauce
8 corn tortillas
1 cup reduced-fat cheddar cheese, shredded
2 cups lettuce, shredded
1/2 cup salsa
1/2 cup light sour cream
1 tomato, diced
1 can (2 oz) ripe olives, sliced
Directions
Preheat oven to 350 degrees F. Lightly coat a 9x13 baking dish with cooking spray.
Place chicken breasts in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until no longer pink in the center, about 15 minutes. Drain and let cool slightly.
Shred cooked chicken by pulling apart with two forks; set aside.
Lightly coat a large skillet with cooking spray and place over medium-high heat. Add green onion, cilantro and jalapeño, and sauté for 2 minutes. Add shredded chicken and one can of enchilada sauce. Cook, stirring occasionally, until heated through, about 5 minutes.
Pour the two remaining cans of enchilada sauce in a medium bowl and microwave until warm, about 2 minutes. Dip each tortilla in the heated sauce and fill with about 1/8 of the chicken mixture. Roll up and place seam-side down in the prepared baking dish.
Pour remaining heated sauce over enchiladas and sprinkle with cheese. Bake until enchiladas are heated through and cheese is melted, about 15 minutes.
Divide lettuce onto four plates and place a portion of enchiladas on top. Top with a spoonful of salsa, tomatoes, olives, and a dollop of sour cream. Serve and enjoy!
NUTRITION FACTS
Serving Size: Recipe makes 4 servings
Amount per serving
Calories 530
Total Fat22g
Total Carbs44g
Protein37g
BILL'S PERFECT POT ROAST
This is why man made the crockpot. Remember to brown the pot roast, then toss it in with all the fixin's you desire. This mix of spices and vegetables is perfect for your macros, and as a bonus, it makes eight meals!
Ingredients
3 lb boneless beef bottom round roast, trimmed of all visible fat
2 onions, sliced
2 tbsp Hungarian paprika
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp dried thyme
3 cloves garlic, minced
1/2 cup water
1/2 cup red wine (optional)
1 can (15 oz) low-fat reduced-sodium beef broth
1/4 tsp ground black pepper
1-1/2 lb baby carrots
2 lb small new potatoes
Directions
Lightly coat a large skillet with cooking spray and place over medium-high heat. Add roast and brown on all sides, about 3 to 5 minutes per side. Place browned roast in crockpot.
Add onion slices to skillet and cook, stirring occasionally, until golden, about 5 minutes. Add paprika, basil, oregano, thyme, and garlic; cook 2 more minutes. Place onion mixture over roast in crockpot.
Add water, wine, broth, black pepper, carrots, and potatoes to crockpot. Cover and cook until tender, about 10 hours on low heat or 5 hours on high heat.
Remove roast from the crockpot and set on cutting board. Use a large spoon to skim fat off cooking broth.
Slice roast and place a portion on each plate along with a portion of potatoes and a serving of carrots. Top sliced roast with a couple spoons of broth. Serve and enjoy!
NUTRITION FACTS
Serving Size: Recipe makes 8 servings
Amount per serving
Calories 342
Total Fat10g
Total Carbs15g
Protein45.5g
SINGAPORE SHRIMP
Each of these servings delivers a quarter pound of shrimp! Serve it over jasmine rice and some fresh edamame and you've got a clean dinner with zero regret.
Ingredients
4 portions jasmine rice (about 1 cup uncooked)
1 package (12 oz) soybeans in the pod
4 portions (1 lb) raw shrimp, peeled and deveined
1-1/2 tsp corn starch
1/8 tsp white pepper
1/4 cup fat-free, reduced-sodium chicken broth
1/4 cup ketchup
2 tbsp lite soy sauce
2 tbsp rice vinegar
2 tbsp chili garlic sauce (found in the Asian foods section)
2 tsp olive oil
6 cloves garlic, minced
1 tsp fresh ginger, grated
1 shallot, minced
1 jalapeno, seeded and minced
1/4 cup egg substitute
Directions
Prepare jasmine rice according to package directions; keep warm.
While the rice is cooking, prepare soybeans (edamame) according to package directions.
In a medium mixing bowl, stir together shrimp, corn starch, and white pepper; set aside.
In a small mixing bowl, combine chicken broth, ketchup, soy sauce, rice vinegar, and chili garlic sauce; set aside.
Heat oil in a wok or large skillet over high heat. Add garlic, ginger, shallot, and jalapeno; stir-fry for 30 seconds. Add shrimp mixture to the wok or skillet and stir-fry for 2 minutes. Then add the chicken broth mixture and stir-fry for 1 more minute.
While stirring, slowly pour the egg substitute into the shrimp mixture. Continue to cook— stirring constantly—for another 30 seconds.
Divide the rice into four portions. Spoon a portion of shrimp over each serving of rice. Place a fourth of the soybeans on each plate, serve and enjoy!
TASTEFUL TIP
Soybeans in the pod are commonly referred to by their Japanese name edamame [eh-dah-MAH-meh]. They are a delicious, nutritious, protein-rich vegetable! To eat, simply use your fingers to push the seeds from the pod.
NUTRITION FACTS
Serving Size: Recipe makes 4 servings
Amount per serving
Calories 486
Total Fat14g
Total Carbs58g
Protein35g
BANANA CREAM PUDDING
Pudding is sweet and easy to use in a number of ways. You can use this as pie filling or you can just spoon it out of a bowl. Of course, you use protein powder, and treat yourself with some whipped topping!
Ingredients
1 cup cold skim milk
1 packet vanilla Right Light
2 tbsp fat-free, sugar-free banana instant pudding mix
1 banana, sliced
1/2 cup Cool Whip Free
Directions
Pour skim milk in blender. Then add Right Light powder and blend on medium speed for 15 seconds.
Add pudding mix and blend on high speed until thick and creamy, about 45 more seconds. (Stop blender to stir with spoon and scrape down sides as needed.)
Spoon into two dessert glasses and chill in refrigerator for at least 20 minutes.
Top each serving with half the banana slices and a dollop of Cool Whip. Serve and enjoy!
TASTEFUL TIP
This pudding recipe is a great dessert dish for any healthy lifestyle! It's made with Right Light nutrition shake mix, which is very nutrient-rich and healthy. Remember, if you have a nutrition shake mix or protein powder you prefer other than Right, please use that instead.
NUTRITION FACTS
Serving Size: recipe makes 2 servings
Amount per serving
Calories 281
Total Fat1g
Total Carbs45g
total protein 17g
BERRY DESSERT CREPES
Don't be afraid to get creative with breakfast. This wonderful recipe is clean and comes with yogurt and fresh berries as filling! Yes, breakfast can be a real treat with a little effort.
ngredients
1/4 cup egg substitute
1/4 cup skim milk
1/3 cup whole-wheat flour
1/2 tsp sugar substitute
6 oz light fat-free raspberry yogurt
3 tbsp vanilla protein powder (whey or soy)
1 cup fresh berries of your choice
Directions
In a medium mixing bowl, whisk the egg substitute, milk, flour, and sugar substitute until well blended.
Lightly coat a small nonstick skillet with butter-flavored cooking spray and place over medium heat.
Pour half of the crepe batter into the heated skillet, then quickly lift and tilt the skillet to spread the batter. Return to heat. When the edges of the crepe are dry, carefully flip it over and cook until lightly browned, about 2 minutes.
Place crepe on a small plate and repeat with remaining batter.
In a small mixing bowl, combine yogurt and protein powder; mix well. Divide filling into two portions and spoon into crepes. Top each with half of the berries. Fold the crepe over the filling, serve and enjoy!
TASTEFUL TIP
Crepes can be made ahead of time and stacked (unfilled) placing wax paper between them. Unfilled crepes can be sealed in Ziploc bags and refrigerated for several days or frozen for up to two months. Thaw frozen crepes in the refrigerator or at room temperature. Then carefully peel them apart and fill.
NUTRITION FACTS
Serving Size: recipe makes 2 servings
Amount per serving
Calories 232
Total Fat1g
Total Carbs37.6g
Protein21.3g
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