Eating For Life

[PrincessDijon]

I''ve had this book and used it on and off for years....I busted it out again and realized how much I do enjoy the recipes in there!

Bill Phillips wrote a really awesome intro to the cookbook as well!

A few of the recipes I like in there are the:

Tuna Rotini Salad

Chicken Ceasar Wrap

Spaghetti and (turkey) Meatballs

Iced Chai Nutrition Shake

Cottage Berries

Eggs and Oats

Fortified French Toast

All so yummy!

 

[PrincessDijon]

Iced Chai Protein Shake Recipe (p.323 of Eating for Life)

Serving Size= 1

Prep Time: 3 mins.

Ingredients

1/2 Cup Vanilla Soy Milk
1/2 Cup Chai Tea Concentrate
1 Scoop (24g) of Whey or Soy protein powder ( I use EAS vanilla)
1 Cup of Crushed Ice

Directions:

1. Combine soy milk, chai concentrate and protein powder in blender. Blend until slightly frothy (approx 30 sec on med speed)

2. Place ice in tall glass, pour contents in to glass and enjoy!

 

[PrincessDijon]

Cottage Berries (p.296 eating for Life)

Servings: 1

Prep Time: 5 mins

Ingredients

1/2 cup of low fat cottage cheese ( I use fat free)

1/2 cup of fresh raspberries

Preparation

Place berries and cottage cheese in bowl (or on small plate)

Eat and enjoy!

 

[PrincessDijon]

Fortified French Toast (p.251 in Eating for Life)

Servings: 1

Prep Time: 10 mins

Ingredients:

3 TBSP of Vanilla Protein Powder (Whey or Soy)
1/2 cup of egg substitute (I use Egg Beaters)
1/4 tsp of ground cinnamon
2 Slices of Whole Wheat bread
1/4 cup of Sugar Free Maple Syrup

**butter flavored cooking spray to coat pan**

Directions:

Lightly coat large non-stick skillet with butter flavored cooking spray, place over medium heat.

Combine egg substitute and protein powder in a pie pan ( I use a mixing bowl and it works just fine). Stir until the batter has no chunks in it, sprinkle the cinnamon on top of the batter.

Dip one piece of bread in the batter and let it soak up the egg mixture for 10 seconds. Carefully turn the bread over to coat the other side. Repeat with the second piece of bread.

Place batter-soaked bread in the skillet. Spoon any remaining batter on top.

Cook 2-3 mins on each side or until golden brown.

Place on small plate.

While french toast is cooking, microwave maple syrup until warm (approx 20 sec)

Pour warm maple syrup over French toast, serve and ENJOY!!!!

 

[PrincessDijon]

Eggs and Oats (P. 226 from Eating for Life)

Servings: 1

Prep Time: 10 mins

Ingredients:

1/2 Cup of Whole Grain Oats (non-instant)
1 Whole Egg
3 Egg Whites
Ground Black Pepper to Taste
1/2 cup of skim milk
Sugar substitute to taste (I use splenda)

Directions:

Cook whole grain oats according to package directions.

Lightly coat a small, nonstick skillet with cooking spray and place over medium heat.

In small mixing bowl whisk egg and egg whites until slightly frothy. Pour in to skillet.

As eggs begin to set, use a spatula to lift the cooked portion, cook until eggs are set. (Approx 4 mins....I like to do a bit longer so there is NO liquid in mine...I despise runny eggs!!!)

Place scrambled eggs on small plate, top with pepper.

Spoon cooked oats in to bowl, pour in milk and sprinkle with sugar substitute.

Enjoy

 

[PrincessDijon]

Chicken Caesar Wrap (p. 259 in Eating for Life)

Serving: 1

Prep Time: 10 mins

Ingredients

1 portion grilled chicken breast, sliced ( I like the pre-made version in the deli aisle and use the Louis Rich grilled chicken breast strips)

1 cup of romaine lettuce chopped in to bite size pieces ( I like the Fresh Express Romaine Hearts for this to make it quicker)

1 Tbsp of low fat Caesar Dressing (any Caesar Lite or Light Caesar works)

1 Tbsp of grated Parmesan cheese

1 (10 inch) Spinach Tortilla ( I use the Mission brand Wraps tortillas)

Directions

In mixing bowl toss chicken, lettuce, Caesar dressing and Parmesan cheese.

Microwave tortilla 20 seconds to soften.

Spoon mixture on to tortilla.

Wrap tortilla around filling, cut in half, ENJOY!

 

[PrincessDijon]

Tuna Rotini Salad (p.287 Eating for Life)

Servings: 2

Prep Time: 15 mins

Ingredients

2 portions of rotini pasta (4oz uncooked)
1 can (6oz) tuna, packed in water, drained
1 red bell pepper, diced
1 slice of onion, chopped
1/2 cup of frozen peas, thawed.
1/4 cup of low-fat italian dressing ( I use Wish Bone Fat Free italian)
3 tbsp of fresh parsley, chopped

Directions

Prepare rotini according to package directions.

Combine pasta with the ingredients listed above in a mixing bowl. Toss until well-combined.

Divide in to 2 portions, serve, enjoy!!

(Sometimes I double the recipe and save some in tupperware for "planned overs". It tastes great chilled from the fridge)

 

[PrincessDijon]

Spaghetti and Meatballs (Turkey Meatballs) (p.89 in Eating for Life)

Servings: 6

Prep Time: 40 mins

Ingredients

6 portions of Lean Ground Turkey Breast (1.5 lbs) (I use Jennie-o)
2 Egg whites
1/2 cup of dry breadcrumbs
1/4 cup of water
1/2 onion, finely chopped
2 cloves of garlic minced
1/4 cup of fresh parsley, minced ( I sometimes sub the spice rack kind)
2 tsp of dried Basil
1 tsp of ground black pepper
3 cups low-fat marinara pasta sauce ( I use Ragu light marinara, Newman''s Own is awesome as well)
6 portions of spaghetti pasta (12 oz uncooked)
1/4 cup of reduced fat Parmesan cheese

Preheat oven broiler

In a large mixing bowl, combine turkey, egg whites, breadcrumbs, water, onion, garlic, parsley, basil, and black pepper. Mix ingredients thoroughly then shape in to 1.5 inch diameter meatballs.

Arrange meatballs on a baking sheet and place under broiler for 10-12 mins, turning occasionally until brown on all sides. (Sometimes I use the toaster oven broiler if i am making a smaller portion)

In a large saucepan combine pasta sauce and cooked meatballs. Simmer over low heat until warmed thoroughly, about 20 mins. (I honestly don''t do this step, I prep the sauce separately.)

While pasta sauce is simmering, prepare pasta according to package directions.

Place a portion of spaghetti on each plate, top with a portion of meatballs (usually 2) and pasta sauce, top with parm cheese.

Enjoy!

 

[PrincessDijon]

O.k. all, i included all of my favorite recipes above....

However, the book is pretty large and had 100''s of recipes..

So, I do have a few more of my dinner faves that i use often for you...

Albacore Tuna Casserole

Taco-Pasta Salad

Teriyaki Chicken

 

[PrincessDijon]

Albacore Tuna Casserole (p. 121 in Eating for Life)

Servings: 4

Prep Time: 35 mins

Ingredients

4 portions of rotini pasta (8oz uncooked)
2 cans (6 oz) albacore tuna, water packed, drained.
1 can (10 oz) of low-fat, reduced sodium cream of mushroom soup, condensed (I don't like mushrooms and I still can use it)
1/2 cup of skim milk
1 cup of frozen peas.

Directions

Preheat oven to 350 degrees Fahrenheit.

Prepare rotini pasta according to package directions.

Lightly coat an 8x8 baking dish with cooking spray

Place cooked pasta in baking dish, add tuna, soup, skim milk and peas, mix well.

Bake uncovered until the casserole begins to bubble (approx 20 mins)

Remove casserole from oven, let stand for 5 mins.

Divide in to 4 portions, serve and enjoy.

 

[PrincessDijon]

Taco Pasta Salad (p.171 in Eating for Life)

Servings: 2
Prep Time: 20 mins

Ingredients

2 portions of Rotini Pasta (4oz uncooked)
2 portions of Lean Ground Beef ( 1/2 lb)
1/4 cup of Water
1 tbsp of taco seasoning mix
1 green bell pepper, diced
2 Tbsp of salsa
2 Tbsp of Fat Free Sour Cream
2 tbsp of Reduced-Fat cheddar cheese, shredded

Directions

Prepare pasta according to package instructions.

While pasta is cooking, brown ground beef in medium skillet over medium heat until no longer pink (155 degrees Fahrenheit). Drain beef of any excess fat return it to skillet.

Add water, taco seasoning and bell pepper to cooked ground beef, simmer until the sauce thickens, stirring occasionally.

While the beef is simmering, combine salsa and sour cream in a small bowl.

Place a portion of pasta on 2 separate plates.

Top each with a portion of ground beef mixture.

Sprinkle each with 1/2 of the cheese and a dollop of sour cream salsa.

ENJOY!!!!

 

[PrincessDijon]

Teriyaki Chicken (p.177 in Eating for Life)

Servings: 4

Prep Time: 55 Minutes

Ingredients

4 portions of chicken breast (about 1 pound) (I use the palm of my hand as a portion size reference)
1/4 cup of teriyaki marinade (there are a ton of awesome ones in the salad dressing aisle at the store)
4 portion sized potatoes (I use my fist as a reference)
1 pound of Snow Peas, trimmed
1 tsp powdered wasabi
1/4 tsp of ground black pepper
1/4 cup of skim milk
1/4 cup of fat-free sour cream

Directions

In large freezer bag, combine chicken breasts and teriyaki marinade. Make sure chicken is coated and bag is sealed. Place in refrigerator 30 mins to marinate.

While chicken is marinating, peel potatoes then cut them in to 1 inch chunks.

Place potatoes in a large saucepan and cover with water. Bring to a boil over high heat. Then, reduce heat to low, cover and simmer for about 20 mins until tender.

Preheat broiler. Lightly coat a broiler pan with cooking spray.

Remove chicken from the marinade and place it on the pan. Broil chicken 6 inches from the heat source without turning, until no longer pink in the center (165 degrees Fahrenheit) (approx 15 mins).

Place snow peas in a medium sauce pan with about 1 inch of water. Bring to a boil over high heat, then cover, reduce heat to low. Steam until crisp-tender (about 3 mins).

Drain potatoes. Then mash with wasabi and black pepper. Add skim milk and sour cream and continue to mash until light and fluffy.

Place a portion of chicken, portion of mashed potatoes and 1/4 of the snow peas on each plate.

Serve and enjoy!

 

[PrincessDijon]

O.k since I have a bit more time on my hands I''ll add a few more of my favorite shakes....

All that Razz

Frosted Key Lime Pie

Strawberry Banana Smoothie

 

[PrincessDijon]

All that Razz (p. 327 in Eating for Life)

Serving: 1

Prep Time: 3 minutes

Ingredients

8 oz of light, fat-free, sugar free vanilla yogurt
1 scoop (24g) of Vanilla protein powder (whey or soy)
1/2 cup of fresh or frozen raspberries
1 squeeze of lime juice
Sugar Substitute to taste
3 Ice Cubes

Directions

Spoon yogurt in to blender.

Add protein powder and blend at low speed until smooth (approx 30 sec)

Add raspberries, lime juice and sugar substitute.

Blend on medium speed until well-mixed (approx 30 sec)

Add ice and blend on high until smooth.

Pour in to tall glass and enjoy!

 

[PrincessDijon]

Frosted Key Lime Pie (p. 326 in Eating for Life)


Serving: 1

Prep Time: 3 mins

Ingredients

12 oz of cold water
1 scoop (24 grams) of vanilla protein powder (whey or soy).
3 tbsp of Frozen Limeade concentrate
6 ice cubes

Directions

Pour cold water in to blender then add protein powder and blend on medium speed for 15 seconds.

Add frozen limeade concentrate, blend for 30 more seconds.

Add ice cubes, blend on high for 30 seconds.

Pour in to tall glass and enjoy!

 

[PrincessDijon]

Strawberry Banana Smoothie

Serving: 1

Prep Time: 3 mins

Ingredients

12 oz of cold water
1 Scoop of vanilla protein powder (whey or soy, 24 g)
1 small banana
6 frozen strawberries

Directions

Pour cold water in blender, add protein powder, blend on medium speed for 15 seconds.

Add banana, blend for 30 more seconds.

Add frozen strawberries, blend on high until smooth.

Pour in to tall glass and enjoy!

 

[PrincessDijon]

Here's another breakfast that I make often....

It's quick and tastes great....

(One thing though... I sub one egg for the tomato.)



Turkey Bacon Melt (Eating for Life- p.236)

Serving: 1

Prep Time: 15 Mins

Ingredients

3 strips of lean turkey bacon (each cut in half)
1 whole wheat English muffin, split
2 slices of reduced-fat cheese ( I use the Kraft singles for convenience)
2 thick slices of tomato ( I dislike raw tomato so I sub one scrambled egg)


Directions

Preheat oven to 400 degrees Fahrenheit

Cook turkey bacon according to package directions

(I scramble an egg in between here)

Place the whole wheat english muffin halves on a baking sheet, face up.

Top each with a slice of tomato (or in my case a half of the scrambled egg)

Layer one slice of cheese on each half

Place three strips (halves) of turkey bacon on top of each muffin

Place in oven and bake 3-5 mins until cheese is melted and bubbly.

Serve and enjoy!!!

 

[PrincessDijon]

O.k. One more quick and easy breakfast...

Vanilla Nut Cereal (p. 248 in Eating for Life)

Servings: 1

Prep Time: 5 minutes

Ingredients:

3 Tbsp of Cream of Wheat cereal, non-instant
3/4 Cup of water
1 scoop (24g) of vanilla protein powder (whey or soy)
1/4 tsp of ground cinnamon
Sugar substitute to taste
1 Tbsp of slivered almonds
1/4 cup of skim milk

Directions

In a bowl, combine Cream of Wheat, water and protein powder.

Microwave the bowl on high for 1 min.

Stir, then return to microwave for 30 sec.

Stir again, return to microwave for 30 sec.

Sprinkle with cinnamon, sugar substitute and slivered almonds.

Pour in milk and enjoy!