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 Author of "Flourish Your Journey" Check out Annessa's ObesityHelp blog for more recipes and nutrition tips. Power Pancakes with Toasted Pecan Cinnamon Syrup
Ingredients
2 eggs 1 cup low-fat cottage cheese
½ small ripe banana
2 Tablespoons Stevia-in-the-Raw or Splenda
1 cup uncooked quick one-minute oats
½ teaspoon baking powder
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
Toasted Pecan Cinnamon Syrup, recipe below
Directions
1.) In a food processor or blender, add eggs and pulse to beat. (Unfortunately, a hand-held mixer will NOT work! Only a food processor or blender will smooth down the batter into a pancake consistency). Next, add cottage cheese, banana and stevia, processing or blending until cottage cheese is smooth. Then, add the oats, baking powder, vanilla extract and cinnamon. Process until well-combined. 2.) Heat a flat skillet or griddle over medium heat. Coat skillet with non-stick cooking spray.
3.) Using a large spoon, ladle, or cookie scoop, pour in about ¼ cup of batter for one pancake. Cook each pancake about 2 minutes per side. Serve with Toasted Pecan Cinnamon Syrup (recipe below), or your favorite sugar-free syrup.
Makes: about 10 pancakes (using ¼ cup batter)
Toasted Pecan Cinnamon Syrup
1 cup sugar-free maple syrup
1/3 cup pecans, toasted and crushed
1 teaspoon cinnamon
1.) In a microwave-safe dish, heat syrup for about 45 seconds.
2.) Stir in the crushed pecans and cinnamon. Enjoy over some powerful pancakes and get energized for your day! Yogurt and Berry Power Pancake
1 power pancake (recipe above)
2 Tablespoons vanilla or strawberry light yogurt
1/4 cup fresh berry mix of blackberries and raspberries
1.) Spread yogurt on the pancake. Top with berries and enjoy this quick breakfast!
On-the-Go-Granola Power Pancake
1 power pancake (recipe above)
2 teaspoons almond butter
2 Tablespoons granola (your favorite or Nessa’s Ultimate Energy Granola!)
1.) Spread almond butter on the pancake. Top with granola and munch on the go!
Crunchy Chicken Fingers
with Pesto Dip This recipe gets devoured wherever you take it! Classic chicken fingers may be a favorite, but leave behind those oil-soaked chicken pieces for protein that’s packed with nutrition! Stretch out that protein dollar by flattening out the chicken, making more servings.
1 pound boneless, skinless chicken breast (or chicken breast tenderloins) 1 cup low-fat buttermilk (or nonfat plain yogurt)
1 box baked whole-wheat crackers (look for a kind where the ingredients are simply whole wheat and salt; such as Whole Food's 365 Woven Wheat Crackers, or low-fat Triscuits)
1/4 - 1/2 teaspoon garlic powder
3 Tablespoons grated Parmesan or Romano cheese
Directions
1.) Preheat oven to 350 degrees F. 2.) Take each chicken tenderloin and cut into large bite-sized pieces (appetizer size). Salt and pepper chicken pieces. Place all chicken pieces into a large bowl and mix in buttermilk. Marinate 10 minutes. (Or, place chicken between two tightly sealed pieces of plastic wrap. Flatten chicken to 1/4 inch pieces using a heavy-bottomed pot or mallet. Then cut into bite-sized pieces).
3.) Meanwhile, pulverize box of crackers along with garlic powder in a food processor or blender until crumbly (you can also use a zip-top bag and rolling pin to crush the crackers). Pour the cracker crumbs out onto a plate or bowl. Take each chicken piece out of the buttermilk and coat in the cracker mixture. Repeat for the rest of the chicken.
4.) Lay cracker-covered chicken pieces on to a baking sheet coated in nonstick cooking spray, and sprinkle grated Parmesan cheese on top.
5.) Bake for 15 - 20 minutes, or until juices run clear. If desired, turn oven to low broil for 1-2 minutes to toast top of chicken bites. Remove from oven and let cool.
Pesto Dip
Cottage cheese can easily be blended down to made a calcium and protein- filled dip, and no one will know it was once cottage cheese in a previous life!
1 1/2 cup low-fat or fat-free cottage cheese
1 Tablespoon milk, skim, 1%, or soymilk
1 packet pesto seasoning (such as Knorr’s ®)
1.) Mix all ingredients into food processor or blender until smooth. If dip seems too thick, smooth out with a splash more milk. Serve with Crunchy Chicken Fingers.
Nessa’s Italian "Unfried" Fries This is a perfect swap out for greasy, nutrient-depleted, fast-food fries. Leaving the skin on adds an extra fiber boost!
2 medium Idaho potatoes, washed (leave the skin on!) butter-flavored cooking spray
1/2 teaspoon kosher salt
1 teaspoon dried oregano
¼ teaspoon garlic powder (or fresh grated garlic)
1 Tablespoon grated Parmesan cheese
fresh ground black pepper, to taste
Directions
1.) Preheat oven 375 degrees F. 2.) Line a baking sheet with parchment paper, aluminum foil, or use a silicone baking mat (this will make for super-easy clean up!) Spray surface with non-stick cooking spray.
3.) Cut potatoes into ¼ inch thick sticks (first cut into sheets, then sticks!) Lay them out on the baking sheet so they are in a single layer. Spray them liberally with cooking spray, then sprinkle with half the salt, oregano, and garlic powder. Toss them around and spray again with cooking spray, and sprinkle with more the rest of the salt, oregano, and garlic powder. Sprinkle a small amount of pepper on.
4.) Bake for 20 minutes, rotate the fries, and bake 20-25 minutes more, until fries are light brown and toasty. Remove fries and sprinkle on the Parmesan cheese. Serve immediately.
Join the Conversation:
What are your family favorite recipes? Have you found new ways to revive an unhealthy recipe?Share your tips below and make sure to stop by the OH Recipe Forum to see what other great recipes are being shared! |
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