Recipes for the Skinny Girl Inside
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Spinach Quiche
2 tsp canola oil
1 medium yellow onion, FINELY chopped (can use less if you're not an onion fan)
1 10-ounce package of frozen chopped spinach, thawed and drained
1 1/2 cup shredded 2% cheddar cheese
6 large egg whites
1 large egg
1/3 cup fat free cottage cheese
1/8 tsp. salt
Drizzle oil in nonstick skillet over medium high heat. Add onion and saute for 5 minutes, or until translucent. Add spinach and stir for 3 additional minutes. Set aside. Preheat oven to 375. Spray pie plate with cooking spray. Sprinkle cheese in pan and top with spinach mixture. In a medium bowl, wisk egg whites, egg, cottage cheese and salt. Pour egg mixture over spinach. Bake 30-40 minutes or until set. Let sit 5 minutes. Cut into 8 wedges and serve warm.
Nutritional Info
Calories:108
Fat: 6 grams
Protein: 12 grams
Carbs: 3 grams
Serving size - 1/2 cup (8 servings)
on 1/19/10 2:47 am
on 1/19/10 2:45 am
on 1/16/10 12:36 am
Italian Bake
1/2 C part-skim ricotta cheese
1/2 C low-fat cottage cheese
2 T parmesan cheese
1/4 C spaghetti sauce
Mix cheeses in oven-safe bowl. Top with sauce. Bake until bubbly and heated through- approx. 30 minutes (can also be microwaved for approx 1 1/2 minutes). Add-ins: chopped turkey pepperoni; diced sauteed veggies such as zucchini, onions, mushrooms; lean hamburger; herbs
on 1/16/10 12:26 am
Vegetable Lentil Soup
5 C stock (chicken, beef or vegetable)
1 C lentils (dried)
3 carrots, sliced
2-3 stalks celery, sliced
1 lg onion, diced
2 cloves garlic, minced
1 can Italian tomato paste
2 can Italian tomatoes
1 box frozen green beans
Simmer all ingredients in a lg. pot on stove for approx 45 minutes or until vegetables are tender. If cooking in crock pot, cook on low all day (test veggies for "doneness"). ENJOY!
Gastric Bypass Friendly Brownies
Servings: 20-Serving size: 1 piece-Preparation time: 20 minutes
Ingredients:
3 tablespoons canola oil
1-1/2 cups all-purpose flour
1/2 cup unsweetened cocoa powder
1/2 cup high protein powder (no aspartame)
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
6 large egg whites (egg substitute)
1/2 cup unsweetened applesauce
1/2 cup date sugar Splenda,
1-1/2 teaspoons vanilla extract
1/4 cup walnuts (optional)
Directions
Preheat oven to 350°. Grease an 8-inch square baking pan with 1/2 tablespoon of oil, set aside.
In a medium bowl, combine flour, cocoa, protein, baking powder, baking soda, and salt. Mix well.
In a large bowl, beat together egg whites, applesauce, sugar, remaining oil, and vanilla. Combine flour mixture with egg mixture until blended thoroughly (do not over mix). Add walnuts to batter, then pour into prepared pan.
Bake until just set and a toothpick inserted in center comes out clean (about 20 minutes). Place pan on a wire rack and cool for 15 minutes. Cut brownies into squares and serve.
Nutrition Facts:
Calories: 95.6 cal
Protein: 7.3 g
Carbohydrates: 9.4 g
Total Fat: 3.2 g
Saturated Fat: 0.5 g
Mono-Unsaturated: 1.6 g
Poly-Unsaturated: 1.3 g
Cholesterol: 7.8 mg
Dietary Fiber: 0.4 g
Mmmmmmm....brownies! 
Ingredients
- 4 ounces of chicken breast (i use boiled chicken breast with the bone)
1 tbsp Kraft barbeque sauce
4 egg whites
2 La Banderita Low Carb Low Fat Tortillas
1 tsp garlic powder
1 tsp cumin powder
Dash of Mortons lite salt or regular salt
1/2 oz of Kraft 2% sharp cheddar cheese
Tomatoes/Onions (extras, optional)
Directions
First, i cook the egg whites in pam spray and add the cumin, garlic powder, and lite salt as they cook. While that is cooking, i heat up 4 oz of precooked chicken breasts and start heating up the low carb tortillas. Next place half of the chicken breast in one tortilla and add 1/2 cheese, 1/2 bbq sauce, and you could add hot sauce as well. Finally add the egg whites on top of this (helps melt the cheese and wrap into a burrito. You can try to add diced tomatoes, onions, and cilantro to them if you would like. I will try this next time for a Southwestern style. Serves 2.Number of Servings: 2
Nutritional Information:
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 218.3
- Sugars: 2.2 g
- Total Fat: 4.5 g
- Cholesterol: 37.9 mg
- Sodium: 480.0 mg
- Total Carbs: 15.7 g
- Dietary Fiber: 6.3 g
- Protein: 26.3 g
