Egg White Muffins

Ingredients 14 egg whites 5 oz plain Greek Yogurt 113 grams (about 1/2 cup) Friendship 1% cottage cheese Broccoli, spinach, mushrooms (or veggies of choice) Sea salt, to taste Minced onion, to taste Black Pepper, to taste Aluminum foil muffin cups   Directions Place aluminum foil muffin cups in muffin tin.  Chop broccoli, spinach and mushrooms and place in … [Read more...]

Frank’s Lentil Soup

Ingredients 1/2 - 3/4 cup cubed chicken breast (uncooked) 32 oz Chicken broth 1/2 Onion, chopped 8 Baby carrots, sliced 3 Cauliflower florets,  cut up in smaller pieces 2 - 4 oz Spinach, fresh 1 Bay leaf 16 oz can Goya lentils (or 8 oz from the bag) 1/2 teaspoon Lemon pepper seasoning 1/2 teaspoon Curry powder Directions Saute onion and add uncooked chicken.  Saute with … [Read more...]

Mini Meatloaf

Ingredients 1 lb ground turkey 1/2 cup baked sweet potato 1/2 cup oats 2 cloves garlic 1 egg 1/4 cup BBQ sauce (Weber Original is a good one) 1  teaspoon oregano sea salt to taste Directions Preheat oven to 400 degrees.  LIGHTLY spray the muffin pan.  Bake the sweet potato in the oven or microwave.  Mix all of the ingredients in a bowl until well combined.  Divide into 12 … [Read more...]

Cauliflower Pizza Crust

Ingredients 1/2 Head cauliflower 1 Clove garlic 1/2 Cup part skim mozzarella cheese 1 Egg 1 Teaspoon basil 1 Teaspoon oregano Salt and pepper to taste   Directions Preheat oven to 400 degrees. Cut up the cauliflower and steam.  I use the Sistema steamer and microwave for about 7-8 minutes.  Make sure to drain as much water as possible.  Add the cauliflower to a food … [Read more...]

Cook’s Essential BBQ Grill Pan

Grilling season is upon us! Kathi Gallichio was kind enough to share a neat grilling pan she purchased on QVC.  It is a BBQ grill pan made by Cook’s Essentials.  It has two separate sections and there are different grill plates that you can change depending on what you are grilling. Here are some ideas that you can use instead of throwing hot dogs on that grill! The top picture is kabobs and … [Read more...]

Chicken with Veggies

I don't know about you, but vegetables look even yummier to me during the summer. Or maybe it's the warm weather that does it. LOL As many of you know, I'm all about quick, easy, and convenient food preparation. Pictured above is the following: Top left - yellow squash, green squash, portabello mushrooms and onion. I did not use any "drizzles" of olive oil and not one piece stuck to … [Read more...]

Sistema Steamer

Are you looking for a quick and easy way to steam your vegetables? I love my Sistema steamer.  Just add some water at the bottom, fill it up with veggies, put on the lid (make sure the vent is open at the top) and microwave for about 5 minutes. I purchased my Sistema steamer on Amazon for about $10.  This is the medium size. (I think it also comes in small and XL). … [Read more...]

Veggies and Dip

Ingredients 113 grams (about 1/2 cup) Friendship 1% cottage cheese 2 - 3 Tablespoons water 1 - 3 Teaspoons Ranch salad dressing mix Veggies of choice - carrots, celery, broccoli, cauliflower, peppers, cherry tomatoes   Directions Add cottage cheese to blender.  Add water 1 tablespoon at a time and blend until desired consistency.  Add ranch salad dressing mix 1 teaspoon … [Read more...]

Food Preparation

We all have busy lives - working, running kids around, family obligations etc.  That is why food preparation is key when fat loss is your goal.  It saves time and helps with the BLTs (Bites, Licks and Tastes) so we are not waiting too long for food to cook when we come home at the end of a long day. I purchase the 10 lbs bags of individual chicken breasts at Costco.  They are already … [Read more...]

Ground Turkey Mash Up

Ingredients 4 oz Ground turkey 99% fat free (cooked) 60 grams Red kidney beans (sliced in half) Mushrooms, chopped and sautéed 113 grams Friendship 1% cottage cheese     Directions Saute 99% fat free ground turkey in pan.  Season with sea salt, garlic powder, minced onion and cumin .  Place ground turkey in bowl, add mushrooms, kidney beans and cottage cheese.  Mix … [Read more...]