Download - Clean Eating Recipes
-
Page 0
F
LIVEFIT FACEBOOK GROUP
LiveFit Recipe Collection
Eat Clean with Variety
Recipes by Group Members
-
LiveFit Recipe Collection Page 1
Index
Breakfast Page 2
Protein Bars Page 19
Soups and Salads Page 23
Meals Page 40
Desserts Page 106
Cottage Cheese and Yogurt Treats Page 118
Protein Shakes and Smoothies Page 120
Jamie Easons Recipes Page 123
Approved Cleat Eating Food List Page 137
Tips Page 139
Websites Page 142
-
LiveFit Recipe Collection Page 2
Breakfast
Ezekiel French Toast with Cinnamon Apples
Ezekiel French toast covered in stewed cinnamon apples with a side scramble! -Vaughn Gordon
Egg White Scramble w/ Veggies and Raspberry Oatmeal
Ingredients/Directions:
Here is what I have for breakfast almost every morning after my work out! So good and super
filling.
6 egg whites, mushrooms, spinach, bell peppers, onions and diced jalapenos.
Oatmeal with almond milk and 1/4 c. berries on the side. Yum!!! -Natalie Hodson
Overnight Oats-No Cooking
Ingredients/Directions:
You simply put your oats, almond milk, chia seeds (or flax seeds), + cinnamon and a lil vanilla
extract, stir it all together and place it in the fridge overnight.
In the morning, just give it a stir and you have breakfast (DON'T reheat it!). It gets thick and
sooo good. You can add greek yogurt or protein powder for extra protein. :) Julie Stilo
-
LiveFit Recipe Collection Page 3
Pumpkin Protein Pancakes
-
Ingredients:
4 scoop Whey Protein Vanilla
1 cup Quick Oats
1 cup Canned Pumpkin
1 1/2 cups All Whites
Directions:
Blend Oats, add protein powder, egg whites and pumpkin blend add water to make desired
batter thickness. Drop onto hot skillet, flip when bubbles form.
2 Pancakes is a serving. I put them in baggies and eat them for a small meal or for breakfast. I
eat them cold and plain and they are delish. You could also stick them in the toaster.
Chia Seeds add no flavor but, add a wonderful texture, similar to poppy seeds! They might be
good made in a lemon muffin or Jamies lemon protein bars-yummo! -Rebekah Underwood
Pinkerton
200 Calories without chia seeds Total Fat 1.4g 2% Saturated Fat 0.2g 1% Cholesterol 0mg 0%
Sodium 236mg 9% Total Carbohydrate 16.4g 5% Dietary Fiber 3.6g 14% Sugars 2g Protein
30g 60%.
French Toast w/ Ezekiel Bread
Ingredients/Directions:
Ezekiel bread, egg white, almond milk, fresh cinnamon, 5 star blend (anise, nutmeg, cloves,
cinnamon & ginger), a little bit of vanilla. Egg white omelet stuffed with onions & peppers - V's
healthy life-Vanessa Moore
-
LiveFit Recipe Collection Page 4
Raspberry Cinnamon Oatmeal
Ingredients:
1/2 c Oats
1 c water
1/3 c cottage cheese
1 egg
cacao nibs if wanted (i added a tablespoon)
1/4 c raspberries
1/2 c strawberries
1/4 tsp baking powder
1/4 tsp cinnamon
I also sprinkled some of my casein in it. -Ashley Adams
Strawberries and Cream Oatmeal Bake
From 75 Ways to Love your Oatmeal by Jenny Grothe
Ingredients:
2 cup old fashioned oats, 1 cup water, 2 egg whites, 1/4 tsp baking powder, 1/2 tsp vanilla,
pinch of salt, sugar sub to taste, 4-5 strawberries sliced, cinnamon to taste, 1-2 Tbsp fat free
half and half (I just used about 1 Tbsp almond milk) pinch of brown sugar.
Directions:
Mix all but last 2 ingredients. Bake @350 for 30 min, once done remove sprinkle with brown
sugar and broil for 2-3 min. Remove and top with almond milk. -Laura Bartlett Barajas
-
LiveFit Recipe Collection Page 5
Easy Spinach Egg White Muffins
I make these on the weekend for the week, easy grab and go breakfast or pre-gym energy
boost.
Ingredients:
12 egg whites
16 ounces frozen spinach defrosted
1/2 bag frozen strips of fire roasted peppers and onions
1 t baking powder
salt, pepper, garlic
Bake at 350 for 35 minutes into jumbo muffin pan. -Carolyn Nuckolls
French Toast a la Rice Cake
Ingredients:
2 Rice Cakes, 3 Egg Whites, 1 tbs. Almond Milk, Cinnamon/Nutmeg/Stevia to preference, dash
Salt. Mrs. Butterworth's Sugar Free Maple Syrup
Directions:
Whip all the ingredients together, coat each side, of each cake and they cook super fast so do
not walk away! Enjoy! -Kimberly Britt
Nutrition per Recipe (2 Cakes):
141 Calories 12.5 Protein 18 Carbs.
-
LiveFit Recipe Collection Page 6
MICROWAVEABLE Veggie Egg White Omelet
Ingredients/Directions:
Steam the veggies
Blend the egg whites with the tartar to fluff (add cream de tartar to puff it up more)
Pour egg whites into big bowl.
Dump veggies in. Microwave 4-5 minutes
No mess and very easy! - Jory Rozner Strosberg
Raspberry/Strawberry Cinnamon Oatmeal
Ingredients/Directions:
Did not have any raspberries so I doubled the strawberries.
Substitute vanilla syrup with a little maple syrup and water, tasted amazing!!
Sprinkle a lot of cinnamon on top also. -Ashley Adams
-
LiveFit Recipe Collection Page 7
Healthy French Toast
Ingredients/Directions:
5 egg whites, 3 Tbsp cream of wheat, 1/4 tsp baking powder and cinnamon...ALMOST tastes
like French toast!!!!!
Topped with unsweetened apple sauce, Stevia and cinnamon! - Kelly Fliller
Cinnamon Chocolate Egg Whites
Ingredients/Directions:
I know this picture isn't pretty, in fact it looks pretty gross, but just trust me on this one! It
tastes really good! This is how I have been doing my egg whites at night. I have been trying
not to eat cottage cheese for my last meal every night, but I have a hard time doing eggs at
night. I mixed 1/3 scoop of my MRM chocolate whey protein and a whole bunch of cinnamon in
with my eggs while they were cooking (would be good with a dash of almond milk too). After
they were on my plate, I sprinkled a little bit of Truvia on top and more cinnamon. Makes them
taste more like a dessert than egg whites!
I had been doing cottage cheese (either "chocolate" or "pumpkin pie") each night, but am
trying not to eat so much sugar for my last meal (at least a few nights a week) and the fat free
cottage cheese still has 5-6 grams of sugar, so I found this a great way to get the eggs in at
night. - Natalie Hodson
-
LiveFit Recipe Collection Page 8
Oatmeal Belgium Waffle
Ingredients/Directions:
For the pancakes, 1/2 cup oats, 5 eggs whites, 1/2 scoop of vanilla protein powder, 1/2 tsp of
vanilla extract, 1/2 tsp of baking soda, 1tsp of cinnamon. I let it sit for about 5 minutes to
thicken. Then poured it into my Belgium waffle maker.
Add 1 tsp of flax seeds and drizzled sugar free syrup on top! Was very filling and YUMMY!!!! -
DiDonato Mannella
"Healthy" PB&J
Split 1 Tbsp of natural PB and 1 Tbsp of sugar-free raspberry jam over two rice cakes. It was
really good! -Natalie Hodson
Homemade Almond Butter
Ingredients/Directions:
I just toasted some almonds on a baking sheet for about 15 minutes , flipped half way , threw
them in the blender , once it gets mealy, put 1 tbsp olive oil and blend it until it is smooth-Katie
Rose-Sheppard
-
LiveFit Recipe Collection Page 9
Chocolate Oats Blueberry Breakfast!
Ingredients:
1 serving oats
1 heaped tsp cocoa
1 sachet stevia
5 egg whites
50g blueberries/strawberries (only on high calorie days)
Directions:
Mix oats and cocoa with a little water to dissolve. Add egg whites. Mix until combined.
Microwave for 2 minutes (stir occasionally) then add stevia and fruit! I have this every
morning! Yum. -Lindsay Jayne Combrink
Clean Sausage Egg McMuffin
It is an Ezekiel English muffin-food for life brand, with 4 egg whites that I made in a cup to take
the shape of the muffin, and homemade sausage
I just added onion powder, garlic, sage, thyme, cinnamon, and a tiny bit of maple syrup for the
maple flavor and made seven mini patties in the oven.
I didnt measure anything, and I would add more spices next time because they werent as
flavorful as I was hoping...hot sauce would be yummy with peppers/onion in my egg
white...tomorrow maybe! -Amber Hamilton
-
LiveFit Recipe Collection Page 10
Clean Breakfast Casserole
Ingredients/Directions:
* 3 pieces low sodium turkey bacon * 1 small yellow onion chopped * 1 Red bell pepper diced *
1/2 c broccoli* 32 oz. egg whites (in carton) * 1.5 c. non-fat milk * 2 sweet pototoes shredded
* 1 tsp. salt * 1 tsp pepper * 1-2 TBSP dill weed.
Cook turkey bacon in microwave until crispy in between 2 napkins for 1.5- 2 minutes
Saut onion and red pepper until tender in a skillet and set aside.
Mix Egg whites, pepper, salt, milk, dill weed in large bowl then add crumbled up turkey bacon
and veggies.
Place in individual muffin tins and bake at 425 for 30 minutes or until fork comes out clean. ***
SPRAY WELL AS THEY TEND TO STICK EASILY****-Jessica Feezer Cates
Protein Crepe
Ingredients/Directions:
This has saved me from my cravings!
1/2 scoop of protein powder with 5 eggs whites and cinnamon, whisk and cook like a pancake.
For breakfast (this pic) I add oats and make a blueberry filling by cooking them on the
stove...for bedtime snack I added 1T pb and some SF jam...healthy PB&J! Love it :) -Amber
Hamilton
-
LiveFit Recipe Collection Page 11
Banana Nut Cake/Bread
Ingredients:
1.5 c. oat flour
c. stevia
1 tsp. baking powder
1 tsp. baking soda
tsp. salt
3 egg whites
2 scoops BSN Syntha-6 in Vanilla Ice Cream flavor
3 large bananas, mashed
c. almond milk
c. crushed walnuts
Directions:
Preheat oven to 350
Spray a 9 spring form pan or round cake pan with butter flavor non-stick spray.
Combine all ingredients and mix well. Spread batter into pan and bake for 30 min.
Once cool, remove from pan and place onto a dish or cutting board; I cut it into in 8 pie slices.
Came out a little thin but we liked it. -Liliana Ruano
Fruity Egg Whites
Ingredients/Directions:
5 egg white omelet with 1 small green apple, blueberries, 1 tbsp flaked almonds, cinnamon,
and 1 tsp of agave syrup (not on Jamies approved list). -Vicky Nilsson
-
LiveFit Recipe Collection Page 12
Egg White Omelet
Ingredients:
5 egg whites
Veggies - I usually saut onions, mushrooms & tomato in balsamic vinegar. Then boil
some zucchini & cauliflower.
Directions:
Add some of the veggies to the raw egg whites, incorporate.
Spray pan with cooking spray and cook omelet! I usually have lettuce on the side with mine
and add the remaining veggies to it with a bit of balsamic. -Lindsay Jayne Combrink
Cinnamon Swirl Protein French Toast
Ingredients:
2 slices homemade cinnamon swirl protein bread
2 eggs (I used the yolk today)
Directions:
Place the bread slices in the egg and let them soak for about a minute
Spray heated pan/griddle with your favorite cooking spray (i always use olive oil)
Carefully place bread in pan and cook for 3-5mins per side. Drizzle with sugar free syrup. -
Amber Leigh Stewart Eden
-
LiveFit Recipe Collection Page 13
OMG I Cannot Believe These are Not Cheat Chocolate
Protein Pancakes
Ingredients:
1/3 c. oat flour
6 egg whites
1-2 tsp baking powder
1/4 tsp salt (necessary to make baking powder react and make pancakes fluffy)
1 Tbsp unsweetened dark chocolate cocoa powder (you can use regular if you don't like
dark chocolate, but I think the dark chocolate makes it taste even better!)
1 packet Truvia
Directions:
Blend all ingredients in a blender for about 60 seconds until well blended. Cook in a pan just
like regular pancakes (this makes two large pancakes or three smaller ones)
For the Syrup:
Mix well together these ingredients in a small bowl. Microwave just before serving.
1/2 scoop vanilla protein (I think MRM tastes the best here)
1 tsp dark chocolate unsweetened cocoa powder
1-2 Tbsp almond milk (I just eyeballed it)
1 Tbsp natural peanut butter (this is optional if you are on a low-calorie day or want to
save your healthy fat for later in the day) SOOOOOOOOO yummy! Here are the
macros: -Natalie Hodson
Pancakes without PB:
Calories: 266
Protein: 37
Carbs: 28
Fat: 3.5
Pancakes with PB:
Calories: 366
Protein: 41.5
Carbs: 31.5
Fat: 11
-
Page 14
Protein Pancakes
Ingredients:
5 egg whites, 1/2 cup oats (or oat flour), cinnamon, 1/4 teaspoon baking soda, splash of
vanilla, peanut butter (set aside).
Directions:
Grind the oats first until it is like flour, then add the egg whites, add a little bit of almond and
vanilla extract, and pinch of Stevia.
Melt the peanut butter in the microwave so it would be more like a sauce.
Blueberry Pancakes
Ingredients:
1/2 cup oatmeal
1/2 c eggs
1 scoop of protein
dash of cinnamon
Directions:
In a Magic Bullet combine ingredients.
Pour on medium heat pan and add half cup of whole blueberries on top.
Let cook 5 minutes, flip, and cook for 5 more minutes. Serve plain or w/ favorite topping -Erica
Corcoran
-
LiveFit Recipe Collection Page 15
Breakfast Egg White Scramble
Ingredients/Directions:
5 egg white omelet-turned scramble!
Add grated carrots, tomatoes, 1handful chopped spinach and sweet potato with a bit of salt &
pepper -Vicky Nilsson
Fruit Egg White Scramble
Ingredients:
4 egg whites
1/3 scoop of vanilla whey
1 tsp cocoa
stevia to taste
Directions:
Cooke egg whites with protein and cocoa in a pan.
Remove from heat and add stevia and a few strawberries! Yum!!
Had my standard oats separate but thinking of adding cooking and adding them next time :) -
Lindsay Jayne Combrink
-
LiveFit Recipe Collection Page 16
Breakfast Open-Faced Sandwich
Ingredients:
Egg Whites
Mushrooms
Onions
Peppers
Spinach
Cherry Tomatoes
Ezekiel Bread
Directions:
Egg whites "over easy" with sauted mushrooms, onions, peppers, spinach, and cherry
tomatoes on 1 slice Ezekiel toast. Served open face, the toast does not need anything on it! -
Stephanie Whodat-Thompson Lambert
Chocolate Banana Oatmeal
Directions:
Mix 1 tsp Hershey's Special Dark cocoa powder, 1/2 frozen banana sliced, and 1/2 cup gluten-
free oats. Cook according to package directions - Ashley Reese
Protein Doughnuts
Directions/Ingredients: Using JE's chocolate protein bar recipe, these make 18 mini doughnuts. The frosting is 1/3 cup powdered xylitol, 1/2 c yogurt, and 1/4 cup peanut butter. I know that healthy fats arent part of phase one, but one doughnut is only about a gram :)
-
LiveFit Recipe Collection Page 17
Oatmeal Banana Bake - one word - heaven!
Makes 4 servings
Ingredients:
2 cups of rolled oats
4 scoops of vanilla whey protein powder
2 tbs ground flaxseed (not required though if you don't have them handy)
1 tsp baking powder
1/4 tsp salt
1 tbsp cinnamon
4 egg whites
1.5 cups unsweetened almond milk
1/4 cup plain Greek yogurt
4 oz applesauce baby food (or unsweetened applesauce)
1/2 cup Stevia in the raw
2 sliced bananas (slices were fairly thin)
Directions:
Mix together wet ingredients - except sliced banana.
Mix together dry ingredients in separate bowl.
Spray a pie pan with non-stick baking spray (you could also use an 8x8 if you wanted)
Line the bottom of a round baking pan with one of the sliced bananas
Mix dry ingredients into wet ingredients - make sure it is distributed evenly.
Pour mixture on top the layer of sliced bananas.
Cover with remaining sliced banana. I had three strawberries left in a container in my fridge
that I had to use or else they were going to go bad so I put those on top too.
Cooked at 375 degrees for 40 minutes (make sure a knife comes out clean in the center....I
wasn't sure how long to cook it for so I originally set my timer at 30 minutes and checked it
every few minutes. In my oven, 40 minutes seemed to do the trick). -Natalie Hodson
-
LiveFit Recipe Collection Page 18
Protein Pumpkin Fluff
Ingredients/Directions:
6oz Vanilla yogurt, canned pumpkin (to taste), 1tbsp sugar free vanilla pudding (not on Jamie's approved foods list though), pumpkin pie spice (to taste) and one scoop protein powder. - Amber Leigh Stewart Eden
Protein Pancakes made with Bakers Cheese
4 egg whites, 1 scoop vanilla whey, 1/4 cup ground oats, cinnamon, a little xylitol and 1/4 cup bakers cheese (not on Jamie's approved foods list). Topped with warmed strawberries. Delicious! -Danielle Maria Morgan
-
LiveFit Recipe Collection Page 19
Protein Bars
No Bake Chocolate Applesauce Protein Bars
Ingredients:
2 cups rolled oats
1/2 cup natural nut butter
1 T coconut oil
1 T ground flax seed
4 scoops chocolate protein powder
1/2 cup unsweetened applesauce (add more if mix is too dry)
Directions:
Line an 8 inch square baking dish with parchment paper.
Combine all ingredients in a medium-sized mixing bowl. Use clean hands to mix the ingredients
until they are well blended.
Pour mixture into lined baking dish & smooth with the back of a spoon until even.
Place in freezer for 30 minutes. Remove from the freezer & cut into 6 bars. -Oxygen Magazine,
July 2011.
-Becca Carver
Nutrition:
Cals 330; Fat 16g; Sat fat 4g; Cholesterol 30mg; Sodium 45mg; Carbs 28g; Fiber
6g; Sugar 5g; Protein 22g
-
LiveFit Recipe Collection Page 20
Blueberry "Coffee Cake" Protein Bread
Ingredients/Directions:
I just made a version Jamie's cinnamon swirl bread with blueberries - so good!
I followed the exact same recipe except I cooked it in a loaf pan instead of an 8x8 pan (make
sure to spray non-stick spray in the pan first or your bread will stick!). After I mixed all the
ingredients together in my bowl I added a big handful of blueberries (probably about 1 cup). I
didn't use the Ideal/Cinnamon blend on top, but you could if you wanted! I just sprinkled a
little cinnamon on the top.
I cooked the loaf for 50 minutes at 350, but that might vary a little bit by oven. The cinnamon
swirl bread makes 16 bars, so I cut this loaf into 8 slices and figured 2 slices was the equivalent
of 4 bars. After I cut it up (picture here is not so pretty - sorry!) I actually used the slices to
make French toast (just used egg whites, almond milk, and cinnamon for the batter) and
topped with unsweetened applesauce. Yum!!
This would be a great Sunday morning breakfast for the family or something great to make if
people were coming over. The blueberries made it so moist and you never would have been
able to tell it was a protein bread. -Natalie Hodson
Lemon Protein Muffin Bars
Ingredients/Directions:
Jamies Lemon Protein Bar recipe baked in muffin tins! See Bodybuilding.com for recipe. Easy
to pop out and the perfect size. -Natalie Richardson
-
LiveFit Recipe Collection Page 21
Lower Carb Chocolate Peanut Butter Protein Bars
Ingredients/Directions:
I tweaked the chocolate protein bar recipe.
Cut the oat flour in half, doubled the protein powder, and swirled in 2 T of natural peanut
butter they are delish-Andrea West Millner
Chocolate Peanut Butter Protein Bars
Ingredients/Directions:
I was craving something decadent, I found a recipe someone posted yesterday for a modified
chocolate protein bar swirled with natural PB, and I decided to give it a shot.
I followed Jamie's recipe except I used 1/2 cup oat flour, 4 scoops of protein powder, 4 Tbsp
cocoa, 1 Tbsp chocolate PB2, and then swirled with 2 Tbsp natural PB.
Used Xylosweet xylitol as my sweetener and MRM protein.
I plugged the ingredients into the myfitnesspal recipe builder and this is what it came out to
PER SQUARE (recipe makes 16 squares). -Ashley Reese
Calories: 76 Carbs: 11.2 Fat: 1.6 Protein: 6.6 Sugar: 1.9 Fiber: 1.1.
-
LiveFit Recipe Collection Page 22
Apple Cinnamon Protein Bars
For the Topping
1/2 granny smith apple, peeled/cored/sliced
1 1/2 tsp cinnamon
1 1/2 tsp xylitol (or other low-cal natural sweetener)
For the cake - Preheat oven to 350 degrees F
1 1/2 c. oat flour
2 scoops vanilla whey protein
powder (I use North Coast Naturals
100% Iso Vanilla Protein Powder)
1/2 c. low-cal natural sweetener
1/4 c. egg whites (2 egg whites)
1/3 c. unsweetened apple sauce
1/4 c. greek yogurt
1/2 c. unsweetened almond milk
1/2 tsp baking soda
1 tbsp cinnamon
1 tsp pure vanilla extract
Directions:
Large bowl -mix oat flour, protein powder, low-cal sweetener, baking soda & 1 tbsp cinnamon
together
Med bowl -mix together egg whites, unsweetened apple sauce, Greek yogurt, unsweetened
almond milk & vanilla extract
Small bowl -mix the 1 1/2 tsp cinnamon with the 1 1/2 tsp xylitol
*Add contents of med bowl into large bowl and mix very well.
*Pour batter into an 8x8 sprayed pan
*Top with sliced apples & then coat with the cinnamon/'sugar' mix.
*Bake for 25-30 min, let cool for 10-15 min before slicing and wrapping. -Sarah Raett
Makes 8 bars - each bar has:
103.5 calories, 1.5g fat, 14g carbohydrates, 9.5g protein
-
LiveFit Recipe Collection Page 23
Soups and Salads
Spinach and Pork Salad
Ingredients/Directions:
Spinach & Pork Salad with garlic powder, ground black pepper, pearl onions, mushrooms and
tomatoes
Dressing:
1 tsp evoo & 1tsp white wine vinegar.
So good!!! Had a cinnamon-swirl protein bar for dessert too. -Sarah Raett
Roasted Asparagus
Ingredients/Directions:
Here is a good veggie side for all that like asparagus. Super easy too!! Heat oven to 450, wash
your asparagus and lay out on a piece of tinfoil on a baking sheet. Sprinkle with a little EVOO,
and then sprinkle sea salt, black pepper and a little garlic powder. Place in oven for 10min or
until roasted and cooked. If you have the time you can cut up some whole garlic and place on
top which is even better. If youre feeling bad you can also sprinkle a little dash of parmesan
cheese when it comes out of the oven (not Jamie-approved tho) J. ENJOY!! -Curt Soda
-
LiveFit Recipe Collection Page 24
Turkey Muffin Salad
Ingredients/Directions:
I went to prepare my lunch and realized that I was out of precooked chicken ;( So I took 2
turkey muffins and threw those in my chef rival chopper (http://www.usjesco.com/gourmet-
quick-chopper-2000.aspx?AspxAutoDetectCookieSupport=1) with my mix of veggies - broccoli,
celery, red pepper, zucchini, red onion, mushroom spinach and gave it a few spins - then I put
that on a warm skillet and warmed it and added 1 teaspoon reduced sodium soy sauce - tiny bit
for a little flavor - put it on a bed of un-chopped spinach, then scrambled 3 egg whites and
mixed that in with the rest. I would have added my rice with this, but I had to toss it last night
and didn't have any today - so I ate it with a slice of Ezekiel bread and spread a little avocado
on it. I am FULL :) -Toni Cisneros
Chicken Bean Salad
Ingredients/Directions:
Chicken, Navy Beans, tomatoes, Zucchini and a bit of Tapatio (similar to Tabasco)! Mmmm!
Mighty tasty! I sure do enjoy mixing everything up together. Just thought I'd share my most
recent (and right now favorite) concoction. Yummy! - Cymony Tarin
-
LiveFit Recipe Collection Page 25
Shrimp Salad
Post workout salad w/ tomato, cucumber, shrimp, egg, cottage cheese, and black beans. -Jen
Barth
Shrimp and Black Bean Salad
Tonight's Dinner....Spinach, Organic lo sodium black beans, made some guacamole ( thanks
Daria ) Shrimp with Balsamic Vinegar dressing. ;)- Liah Strain
Shrimp/Black Bean Salad
Ingredients/Directions:
6 oz. shrimp grilled with Mrs. Dash
Place shrimp over a bed of spinach, mushrooms and 3/4 cup organic black beans. Cindy
Malone
-
LiveFit Recipe Collection Page 26
Cauliflower Salad
Ingredients:
Cauliflower
Kale
Cilantro
Fresh lemon juice
Ginger
Directions:
Drizzle with olive oil and honey, season with salt and pepper to taste. Combine and enjoy :) -
Michelle Drake Vrolyks
Taco Salad
Use toasted Ezekiel wraps cut into wedges for the chips.
Plain Greek yogurt instead of sour cream. - Laura Bartlett Barajas
Quick stuffed Peppers
Ingredients:
Leftover Turkey muffins
Green chilies (optional)
Bell peppers cut in half
Brown Rice or Quinoa
Spinach, chopped
Tomatoes, chopped
Directions:
In a bowl combine chopped up turkey muffins, rice, spinach, and any other veggie you want.
Mix well. In a baking dish fill each bell pepper half with mixture. Bake covered at 350 degrees
for 30 min. Uncover and bake for 10 min more. Tracy Kaylor
-
LiveFit Recipe Collection Page 27
Jicama, Tomato and Black Bean Salad
Ingredients:
3tbs fresh lime juice
1 garlic clove, minced
1/2 cumin
3tbs Extra Virgin Olive Oil
1-15oz can black beans drained & rinsed
1 small jicama, peeled chopped
3tbs Diced red onion
1/4c. Chopped cilantro
Salt and proper to taste
Directions:
Whisk together lime juice garlic and cumin, slowly whisk in olive oil as remaining ingredients
and salt/pepper to taste. -Laura Bartlett Barajas
Mexican Soup
This is what I made tonight with leftover ground chicken taco meat and fresh veggies from my
garden. -Anne Murphy
-
LiveFit Recipe Collection Page 28
White Turkey Chili
Ingredients:
1lb white turkey breast, cut into bite size pieces
cup chopped carrots
cup chopped celery
3 14 oz. cans chicken broth or stock
2 16 oz. cans white beans (cannellini or navy), un-drained
1 4 oz. can of green chilies (can use more if you like)
tbs each: cumin, black pepper, and oregano
cup non-fat plain Greek yogurt (optional)
Directions:
Simmer turkey, carrots, and celery in broth for 10 minutes. Once turkey is no longer pink and
vegetables are tender, drain all but one to two cups of liquid from the turkey. Add beans,
chilies, and spices. Simmer on low for 10 more minutes Top with a dollop of Greek yogurt.
Tracy Kaylor
*use low sodium beans if desired
-
LiveFit Recipe Collection Page 29
Lean, Mean Chicken n' Bean Chili:
-
Makes 10-1cup servings, each serving without Greek yogurt:
Ingredients:
500-600g extra-lean ground chicken
1/2 large sweet white onion, chopped
4 cloves garlic, finely chopped
1-540mL can mixed bean blend, rinsed & drained
1-540mL can black beans, rinsed & drained
1-796mL can diced tomatoes, do not drain
2 cups celery, chopped
3 leeks, rinsed well & sliced
1 Tbsp xylitol
1 Tbsp chili powder (add more if you like it spicy)
2 tsp cumin
1 tsp salt
2 Tbsp fresh cilantro, chopped
1 cup water
(can also add chilies for added heat but my family doesn't like it very hot & spicy so I
leave them out)
In large bowl add celery, leek, garlic, onion & beans - mix well.
In another bowl add the chicken, xylitol, chili powder, cumin, & salt - mix well.
Place contents of both bowls in Crockpot, add the tomatoes and up to 1 cup extra water - mix
all ingredients together and break up the chicken.
Cook in Crockpot on high heat for about 4 hours.
Add fresh cilantro just before serving and top with a little Greek yogurt.
225 calories, 6.5g fat, 26g carbohydrates, 17g protein
-
LiveFit Recipe Collection Page 30
Two Bean and Steak Chili
Ingredients:
3lbs Top Round Steak
3-28oz cans of Organic crushed Tomatos
2- 15.5oz cans Black Beans - rinsed
2- 15.5oz cans Red Kidney Beans - rinsed
1 Large Onion - chopped
1 Red Pepper - Chopped
4-5 cloves Garlic - Chopped
2 Packets McCormick "HOT" Chilli spices -(you can use Mild)
Cumin, Hot Sauce, Cilantro all to your taste
Jalapenos as a topper!
Directions
Cut the Steak into 1/2" small cubes and place in a slow cooker turned on high, put in the
tomatoes, Onion, Red Kidney Beans, Red Pepper, Garlic and spices on top and mix through.
Let this sit on high for 2 hours or until it starts to boil/bubble. Add Black Beans and turn to low
for another 2-3 hrs. Add Cumin, Hot Sauce, or Cilantro to your taste- Curt Soda
Veggie Soup
Ingredients/Directions:
I filled the pot 1/2way with water. Added 1small can of tomato paste then added loads of
veggies (carrots, celery, broccoli, mushrooms, peppers, etc...until it was filled to the top. Added
spices like cumin, red chili pepper flakes, salt pepper (I like it really spicy). Then lower heat to
simmer for a few hours (covered). -Jory Rozner Strosberg
-
LiveFit Recipe Collection Page 31
Chicken and Veggie Crockpot Stew
Ingredients:
6 large chicken breasts, cut in half (so they cook easier)
1 1/2 29-oz. cans of diced tomatoes
1/2 - 2/3 garlic clove, run through garlic press
1/2 celery bunch, chopped 1/4" thick pieces
1 large onion, cut in bigger chunks, rather than diced small
1 - 2 handfuls Mini carrots, cut in half
Cauliflower (optional) - I put in to get more veggies
Basil, Oregano, and Sea salt to taste
Directions:
Pour one can of diced tomatoes in crock pot. Layer chicken breast pieces next, then put garlic
and spices in to taste. I just put enough in until I thought it had lots of flavor. Then dump
veggies on top and pour half of the second tomato can over top. Cover in crock-pot and cook
on high for 3-4 hours, then low heat for the last 1-2 hours. Scoop out and serve with a dollop of
Greek yogurt on top. Enjoy :) -Stacey Reilly Dicks
Beefy Tomato Soup
Ingredients/Directions:
1.25 lbs beef tenderloin, 8 carrots peeled and sliced, 1/2 large yellow onion diced, 1/2 large can
organic pure tomato, 1 cup low sodium stock (any kind), 1 cup filtered water, 2 tsp whole
black peppercorns, 1 tsp dried oregano, 2 tsp parsley, 4 large garlic cloves sliced paper thin.
Combine all ingredients in a Crock-pot and cook on high with some salt and pepper for 5 hours.
I served over ww elbow pasta. Delish! -Daria McDermott
-
LiveFit Recipe Collection Page 32
Moroccan Chili
Ingredients:
1 lb top-round buffalo steak or lean beef stew meat, cut into 1-inch cubes
2 tbsp garlic, minced
2 1/2 cups yellow onion, chopped
1 cup celery, chopped
2 cups carrots, cut into matchsticks
1 tbsp ground cumin
2 tsp dried coriander
1 tsp ground black pepper
1/2 tsp turmeric
1/2 tsp saffron (optional)
1/2 tsp paprika
1/2 tsp ground cayenne pepper (optional)
3 1/2 cups cooked black beans
1 cup frozen peas (no need to thaw)
2 cups tomatoes, chopped
1 bay leaf
1 6-oz jar tomato paste
2 lemons (optional)
Directions:
In a large nonstick pot, cook steak for 2 minutes over medium-high. Add garlic, onion, celery,
carrots and all spices. Cook for 5 minutes. Then add chickpeas, cooking for 2 more minutes.
Turn up heat to high and pour in 4 cups water, corn, tomatoes and bay leaf. Bring to a boil and
stir in tomato paste. Reduce heat to medium and simmer, uncovered, for 30 to 35 minutes,
stirring occasionally, until liquid reduces and chili thickens. Squeeze juice of both lemons into
chili, if desired, and stir. Remove bay leaf before serving. Chili can be stored in refrigerator for 5
days or frozen for 2 to 3 months. -Katie Rose-Sheppard
-
LiveFit Recipe Collection Page 33
Chicken Vegetable Soup
Ingredients:
3 baked/grilled chicken breast, diced
or shredded
1 medium cabbage, chopped
3/4 16oz bag of baby carrots,
chopped
12oz bag frozen okra,
1/4 large onion, chopped
2 large celery stalks, chopped
15oz can of crushed or diced
tomatoes
32oz box reduced sodium chicken
broth
Salt, pepper, and chili powder to
taste
Directions:
Place all ingredients, except chicken, in a large pan and simmer for one hour or until vegetables
are soft. Add chicken and heat thoroughly. Sometimes I add mushrooms, and omit celery
(actually I always omit the celery). This is my favorite homemade soup! -Amber Leigh Stewert
Eden
Pumpkin Turkey Chili
Ingredients:
1 15 oz. can Pumpkin
1 lb Ground Turkey Breast
1 14.5 oz can Diced Tomatoes
1 can Kidney Beans
1 Red Pepper
10 Brussels Sprouts
1/2 Yellow Onion
6 cloves garlic
Pepper, cumin, basil, cinnamon as
desired.
Directions:
Brown Onions and pepper, set aside. Cook Turkey breast through, add remaining ingredients,
adding 1/4 cup water as needed. Bring to a boil, simmer for 30 + minutes. -Kimberly Britt
--> Nutrition: Makes 6 Servings Per Serving- 190.5 cals, 19.25 carbs, 27.5g protein, 2.13g fat
-
LiveFit Recipe Collection Page 34
Smoky Chicken Tortilla Soup
Ingredients:
(2) 32-oz boxes low-sodium chicken broth
1 cup water
3 lbs chicken (the recipe calls for chicken tenders, but I had extra shredded chicken I
had made in the Crockpot that I overcooked and had turned out too dry so I used it in
this recipe)
3-6 bay leafs, fresh if available
1 Tbsp EVOO (extra virgin olive oil)
3 medium onions, finely chopped
12-15 garlic cloves, chopped
6 chipotles in adobo, chopped, plus 1-2 tablespoons adobo sauce (whatever is leftover
in can) (I had no idea what this was before I found it in the store, so I took a pic so you
know what to look like - I found it in the Hispanic food aisle)
(3) 14.5-ounce cans crushed fire-roasted tomatoes
(3) 14.5-ounce cans no-salt diced tomatoes
1/2 Food-For-Life Rice Tortilla per serving
1 lime, cut into wedges
(2) 14.5-ounce cans black beans, drained
Chopped fresh cilantro, for garnish
1 red onion, chopped (not pictured)
Directions:
In a large pot add the chicken broth, chicken and bay leaf, if your chicken is not cooked yet,
then you will want to cut up the chicken breast or chicken tenders into 1inch cubes and poach
the chicken for 6-7 minutes.
While the chicken poaches, heat the EVOO in a medium pan over medium-high heat. Add the
onions and garlic to the skillet and cook them for 5 minutes, then stir in the chipotles and
adobo sauce and the tomatoes.
-
LiveFit Recipe Collection Page 35
Remove bay leaves (if you want) from the chicken broth. Then add the tomato mixture to the
chicken/chicken broth. Drain black beans then add to soup.
Put oven on Hi Broil. Place 1-2 FFL rice tortillas on a cookie sheet (or just a piece of foil if you
are lazy like me) and cook for 3 minutes on one side, flip and do 3 minutes on the other side.
Once baked, crush the tortilla into about 1-2 inch pieces. Use 1/2 tortilla per serving (or omit if
watching carbs).
Place a pile of crushed tortilla chips in the bottom of each soup bowl. Ladle the hot soup down
over the top.
Pass bowls of lime, red onions and cilantro to finish the soup. You could even sub a dollop of
Greek yogurt for sour cream on top if you wanted.
Each 1.5-cup serving has appx. 6 oz chicken, 10.9 oz tomatoes, 1/2 FFL rice tortilla (if desired),
2.4oz black beans, 8 oz chicken broth, 1/4 tsp EVOO, onions, garlic, cilantro, lime juice,
chipotles.
NOTE** This dish turns out a little on the spicy side. If you don't like spicy food I would just
omit the extra adobo sauce. If you REALLY don't like spicy food I would omit both the chipotles
and adobo sauce.
************************************
Here are the macros: 1.5 cup serving (this is without the tortilla or beans - if you add the beans
I have just been adding 2.4oz goya black beans in my calorie counter and 1/2 FFL rice tortilla)
http://www.livestrong.com/recipes/smoky-chicken-tortilla-soup-beans-rice-tortilla-add-sep-item/
Calories: 192
Protein: 22.25
Carbs: 16.4
Fat: 3.8
If you make it without the beans, the carbs are all veggie carbs. So, if I eat it with beans and
with tortilla I just add those as separate items. If you have the beans, just add about 2.4 oz
black beans to each serving (54 calories, .3 fat, 11.4 carbs, 4.2 protein). If you add the tortilla
just add 1/2 FFL tortilla (65 calories, 1.3 fat, 12 carbs, 1 protein). Hope that helps! -Natalie
Hodson
-
LiveFit Recipe Collection Page 36
Slow Cooker Turkey Chili
Prep time: 15 min Cook time: 8 hrs
Ingredients:
1 lbs. ground turkey
tsp. oregano
tsp. ground black pepper
tsp. hot pepper sauce
c. diced onion
c. diced celery
c. diced green bell pepper
2 garlic cloves, minced
2 -10.75 oz cans tomato puree
1 (15 oz.) can kidney beans
1 (15 oz.) can cannelloni beans w/liquid
1 (15 oz.) can black beans (not in the original recipe but I add them)
tsp. chili powder
tsp. dried parsley
1 tsp. salt
tsp. dried basil
Directions:
Place meat in skillet and cook until brown. Drain any excess fat. Place meat in a slow cooker
and mix in onion, celery, green bell pepper, garlic, tomato puree, kidney beans and cannelloni
beans. Season with chili powder, parsley, salt, basil, oregano, black pepper, and hot pepper
sauce. Cover and cook for 8 hours on Low.
NOTE: This is a recipe I found a long time ago. Ive tweaked it for my diet likes and/or needs. It calls for 1 lb. of ground beef but I
use 2 lbs. of turkey. I dont like celery so I omit it. Instead of hot pepper sauce I use peppers from my home and sometimes I omit
the chili powder as well. Oftentimes Im out of parsley and basil so I dont use them. I also rinse all the beans and dont add the salt
in order to reduce the sodium. Lastly, I put the garlic, onion, bell pepper, tomato puree, and seasonings in a blender then add to
the slow cooker. Even with these slight changes, it comes out great. -Liliana Ruano
Nutritional Facts (for original recipe)
Calories 276
Total fat 7.5 g
Cholesterol 34 mg
Sodium 1107 mg
Carbohydrates 33.3
Dietary fiber 11.3 g
Protein 18.9 g
-
Page 37
Chicken Veggie Soup
It may not LOOK very appetizing but I think it tastes delicious! I haven't put portion sizes and
all the vegetables are free so I've included all the ingredients and you can make it to your
preference! With the cooking method, I use water to cook everything but you can also cook
with balsamic vinegar!
Ingredients:
Broccoli
Cauliflower
Baby Marrow (I think its Zucchini in the US)
Green Beans
Mushrooms
Onion
Portion of Chicken
Spices
Directions:
Cook onions and mushrooms in a nonstick pan. Boil remaining vegetables together in a large
pot. Cook chicken with spices in a nonstick pan. Once broccoli is cooked, remove majority and
add to a blender/food processor. Blend until smooth and then add pured mixture, cooked
mushrooms/onions and chicken pieces to vegetable pot (turns BRIGHT green). Add spices, salt
and pepper to taste and that's my version of a very healthy chicken vegetable soup!
Oh and for those who have never tried it, the pured broccoli acts as a thickening agent so it's
not just chicken and veggies with water! I find it does the job perfectly :) For one person I'd
say: Half a small onion, 1 cup mushrooms, big floret of broccoli, 1 baby marrow (zucchini), 1/2
cup green beans, small floret cauliflower. It may be too much to start off with but play it by ear
:) -Lindsay Jayne Combrink
-
LiveFit Recipe Collection Page 38
Potato and Leek Soup
Ingredients/Directions:
Slice the white parts and light green only parts of 3 leeks into semi circles. Place them into a large bowl with water to rinse them of any dirt, drain.
Peel and dice 4 yukon gold potatoes into large uniform sized pieces, set aside. In a soup pot or dutch oven heat 1 tablespoon of olive oil. Add leeks and saute for 5 minutes until soft. Season with salt and pepper. Add potatoes and cover with 3 cups of low sodium vegetable stock or chicken broth and one cup of water and bring to a boil. Reduce heat to medium and keep an eye on the doneness of the potatoes, about 10 minutes.
When cooked through add 2 cups of low fat milk (I used skim). More salt and pepper. Break out the blender. CEM says to puree only 2 cups, that's not traditional and if you don't puree it all, it won't look anything like it does in the picture. Not theirs or mine!
Using a slotted spoon, transfer about a cup of potatoes at a time to your blender, puree but be careful as hot liquids will pop the lid right off of your blender, it's science, that steam wants out, so pulse it - gently and carefully returning each batch to the pot until not a potato is left unprocessed. I'd say it took a total of 6 or 7 trips to the blender in all.
As you go, the soup will thicken with each batch pureed. Keep the heat on low and once it's all done, let it simmer on low for another 10 minutes, stirring occasionally. This will thicken it up.
We each had a small bowl of this, his with Organic Valley reduced fat cheddar and mine with almond cheese. Just a sprinkle on top of each bowl with some fresh cracked pepper and sea salt. It was great, but soups need salt, so this is a carb filled treat that may spike up the sodium. Definitely for a high-carb day! -Daria McDermott
-
LiveFit Recipe Collection Page 39
Chicken Bean-less Chili
Ingredients:
2 Boneless skinless chicken breast chopped in food processor and browned 5 Tomatoes Diced One Green Pepper 1/2 Onion 2 Cups red cabbage 3 Garlic Cloves 1 Can reduced salt tomato sauce
Directions:
All into a crock pot and serve made approximately 4- 1cup servings :) -Lindsay Emerick Bruce
Total Batch= 497 Calories and 28.5 grams of Carbs
-
LiveFit Recipe Collection Page 40
Meals
Chicken Tacos
Ingredients
1 lb. Organic Chicken Breast | Quartered
1 Small Yellow Onion
1 Plum Tomato
1 Can of Organic Black Beans
1 Cup of Low Sodium Organic Chicken or Vegetable Stock (OR Water if not using stock)
Hot Mexican-Style Chili Powder (McCormick's)
Regular Chili Powder
Garlic Powder
2 La'Tortilla Factory Tortillas (OR Ezekiel Brand)
1 Large Ripe Avocado
Directions:
Coat chicken with chili powder on one side and Mexican chili powder and garlic on the other.
While a pan heats that has been coated with cooking spray, dice onion.
Add onion to pan and cook 2-3 minutes while dicing
Add chicken to pan and sear until brown on both sides.
Add beans, tomato and chicken stock, cover and lower heat.
While chicken continues to cook through, use a pizza cutter to slice 2 tortillas into quarters.
Heat a small pan on high with a light coat of cooking spray and pop slices into pan, sprinkle
with chili powder and salt. Flip and cook until toasty and crisp.
MAGIC AVOCADO! Using a melon-baller, scoop small balls of avocado and add to chicken pan.
Heat on high for one minute to bring the stock up to a bubble.
Plate 'chips' around platter and serve chicken in the middle. Feel free to add shredded organic
jack or cheddar cheese (to everyone elses cheese is not on Jamies list of approved foods). --
-Daria McDermott
-
LiveFit Recipe Collection Page 41
Salsa Chicken
Ingredients/Directions:
My favorite meal that works for the whole week is salsa chicken. Put 6 chicken breasts in
Crockpot with 2 small cans of no salt tomato sauce and a 16 oz low sodium salsa. Cook on
Sunday and you can use it all week for tacos, salads and much more. This works well with
adding reduced sodium chicken broth. and seasonings as well. You get nicely seasoned,
shredded chicken that goes with everything!! Erica Corcoran
OTHER VARIATIONS: Cook chicken in Crockpot with a jar of fresh organic salsa and then shred
the chicken when done cooking. Serve on sprouted tortillas w/ avocado & peppers for dinner,
YUM! You could also add a can or two of drained and rinsed black beans. I typically use 1 can
of beans to 3 chicken breasts. Beans are considered a starch so if you served a few veggies on
the side you would have a complete meal with the chicken, beans, and veggies. -Natalie
Hodson
-
LiveFit Recipe Collection Page 42
Eat Clean Pizza Recipe
Ingredients/Directions: ~ And it's good~ :) Even my Non-clean-eating friends like it! ;) Hope you do too~ Make "crust" using these ingredients: Ground chicken breast (16oz. package), Italian seasoning, Extra Basil, Garlic, 2 egg whites, 1/2 c oats, - flatten on a pizza stone/cookie sheet or 9x13 pan ~ Bake @ 350 for 20 min. - take out and Add one cup tomato/spaghetti sauce (homemade or organic) ~ Add one cup FF/or LF Cottage cheese and spread evenly ~ add toppings of your choice and bake for 10 min. @ 400f ~ or until desired meltiness of cheese ~ Created by Toni Cisneros ;) Slice into 8ths (I usually do 16th's - so 2 pieces = 1 serving ;) (calories are calculated without additional toppings) Servings 8 ~ Cal per serving 144, Carbs 6g, ~ fat 5g, Protein ~ 17g
-
LiveFit Recipe Collection Page 43
English Muffin Mini Pizzas
Ingredients/Directions:
Food for Life Ezekiel English muffins with homemade pizza sauce (used organic tomato sauce),
bell peppers, etc! So yummy! Bake at 350 for maybe 8 minutes or so. The cool part is- you can
use whatever veggies you have! Mushrooms and bell peppers would go great with it! Just
make sure that you eat some sort of protein with this on this side and use FF cheese or omit
altogether. -Meghan Winward
Whole Wheat Pasta with Asparagus and Sun Dried
Tomatoes
Ingredients/Directions:
Turkey, asparagus, sundried tomato and whole wheat pasta dish! I pulled out a good portion of
the pasta from my serving but a great meal that both my family and I were able to eat! -
Suzanne Riley
-
LiveFit Recipe Collection Page 44
Stuffed Bell Peppers
Ingredients:
1 lb lean bison
1c. gluten free oats
1 whole egg and 3 egg whites
2 Tbsp Italian Seasoning
2 Tbsp Classico Roasted Garlic Tomato Sauce
2 tsp garlic powder
2 Tbsp chopped garlic
1 tsp sea salt
Directions:
Mix all ingredients above well. 3 bell peppers washed/cleaned out and cut in half. Stuff with
above mix. Top with a heaping tablespoon of Classico sauce and then sprinkle with parmesan
cheese. Bake at 350 for 45 min. -Michelle LeSeuer
So Fresh and So Clean Mexican Dream!
Ingredients/Directions:
These are technically just chicken nachos! The chips are food for life brand tortillas cut into
triangles and baked on a cookie sheet @ 450 until lightly browned. The rest is just chicken,
homemade pico de gallo, black beans, half of an avocado and one spoonful of plain Greek
yogurt. This plate was def enough for two people if you use two tortillas. Yum! -Cherie Robar
-
LiveFit Recipe Collection Page 45
Shepherds Pie
Ingredients/Directions:
Peel and dice 4 average size yukon gold potatoes (CEM also uses cauliflower but I didn't want to go too untraditional), boil water, cook spuds for 8-10 minutes or until tender, drain and set aside.
Dice one small onion, peel and dice 4 carrots and chop up 3 gloves of garlic. Defrost 1 cup of frozen peas. In a pan, saute 1 lb. of lean turkey (or bison as CEM calls for) with onions and garlic and carrots. TIP: If you can boil the carrots for a few minutes, do and then add to the pan with the cooked up turkey, onions and garlic.
Cook just until meat is no longer pink, set aside. Rice your potatoes or mash them up with a potato masher. Add 1/2 cup of whatever milk you use (I used skim, almond wasn't gonna cut it) and some salt and pepper, I also added a teaspoon of olive oil so that they have a little fat to brown better.
In another pan, preferably a standard pan - NOT a non stick (I'm totally winning my own contest as far as dishes go) heat up 2 tablespoons of olive oil, add 2 tablespoons of flour (I used spelt) and stir well to start a roux for gravy. I added 1 cup of low sodium vegetable stock, you can use beef or chicken, I don't think it matters, slowly while stirring to incorporate it into the gravy base of flour and oil.
Add 1 tablespoon worcestershire sauce to the gravy. TIP: this is what CEM called for though I have to admit next time I'm doubling this gravy or subbing it for a clean canned variety as I'm sure there's one out there, it just wasn't gravy-d up enough for me.
Pour turkey into a baking dish, cover with gravy and peas, season with salt and pepper. Put mashed potatoes over top and use the back of a spoon to evenly distribute them. Take a fork and make it pretty by scraping diagonally in one direction, then diagonally in the other. Sprinkle with parsley and give the top a quick mist of olive oil or cooking spray.
Into a preheated 375 oven for 40 minutes, middle rack. Broil momentarily to get a little extra crusty texture.
This recipe claimed to serve 8. It served me one cup sized serving and he ate the rest. All of it. So, warning, you may want to double this if you're feeding a family! From @Daria McDermott
-
LiveFit Recipe Collection Page 46
Veggie Pizza with an Egg White Crust
Feel free to change the veggies, seasonings or add meat.
Ingredients:
3 egg whites
1 whole egg (I personally need the fat, but feel free to omit the yolk and use whites
only)
1 tbsp water
Your preferred seasonings..basil, oregano, Italian, dashes of each (I used what I
like.pepper, turmeric, ginger, cayenne)
1 tbsp (or 13g) of chopped red pepper
2 tbsp of chopped zucchini
1/3 cup (10g) of chopped kale
2 tbsp chopped mushrooms (I used shiitake, 10g)
One small seed tomato (39g) cut into 5 slices
cup of dry curd cottage cheese (it has next to 0 sodium and no fat & loaded with
protein) or you can use FF cottage cheese as is or rinse.your choice on what YOUR
goals are
2 tbsp of salsa
Cilantro, chopped.optional
Directions:
Set oven to broil
Crack eggs, add water & seasonings in a bowl, scramble and set aside
In a small bowl mix salsa and cottage cheese together
In a lightly sprayed (oven/broil proof) 10skillet, place all the veggies EXCEPT the TOMATOES
and cook until desired tenderness or if you like them raw skip this step.
Remove veggies and place in a bowl, set aside. Lower the heat on the stovetop to med/low and
pour the egg mixture in & let it set for 30-60sec. Place the sliced tomatoes on top of the eggs,
followed by the veggies, spreading it to cover the whole pizza. Turn off stovetop
Using a tsp drop the salsa/cc mixture randomly on top followed by sprinkling the cilantro (you
want the eggs to be set on the edges but not the middle)
Place in the oven & cook for about 5-8min.until the eggs have cooked all the way through.
Carefully remove on to a plate and cut into wedgesEnjoy! Jenniver 'Lange' Bower
Nutrition: Calories: 171,Fat: 5.2g, Carbs: 9.1g, Protein: 22.7g
-
LiveFit Recipe Collection Page 47
Pork Loin Roast, Black Bean, Peppers, and Rice Buffet
I made this last night and it was great for company. It was great because it could be either low carb or high and please everyone! Ingredients/Directions: Veggies -I cut up red, yellow, and green peppers, zucchini, onions, and mushrooms. I put these in a large bowl and poured on about 1/8-1/4 C of balsamic vinegar and mixed well. In a hot skillet I sauted them until soft but crisp, add salt and pepper to taste. Protein - In a crock-pot, I cooked a pork lion roast all day, with a bit of garlic salt and pepper. Black beans - Clean, rinse and drain dry black beans, cook in a crock-pot on low for about 5 hours, season as you like (I like garlic salt). Guacamole - Smashed avocados with limejuice and salsa. Steamed short grain gluten free brown rice. Also had whole grain tortillas for those who wanted it fajita style. Would also be great over a bed of lettuce or chopped cabbage! Tracy Kaylor
-
LiveFit Recipe Collection Page 48
Spicy Garlic Tilapia
I got this from Vanessa Tib's website (http://vanessatib.com/) and changed a few small things.
This is the best tilapia I have ever had!!!
Ingredients:
2 medium size tilapia filets (when I weighed these raw mine were 3.5 ounces each so
probably about 6 ounces after cooked?)
1.5 tsp garlic powder (fresh garlic would have probably tasted way better but I was out)
1 teaspoon of extra virgin olive oil (optional)
1 teaspoon of black ground Pepper
1 teaspoon of chili powder
1 limes juice
1 teaspoon of oregano powder
1/2 teaspoon of Paprika powder
2 teaspoons of lite low-sodium Soy Sauce
Directions:
In a bowl mix all ingredients together (except tilapia). Mix well with a fork. Dip the tilapia in the
mixture on both sides of the fish. Most of the mixture won't stick. I put the fish on a plate and
then poured the rest of the marinade on the fish (used a rubber spatula to scrape out all the
yummy herbs). Keep in the fridge to marinate for at least 30 minutes (more if possible).
I baked the tilapia the same way Jamie does her fish in foil. I put some asparagus to steam on
top. Cook in the oven for 15-20 mins at 350 degrees. I served with brown rice and then poured
the leftover marinade over the rice for flavor. -Natalie Hodson
-
LiveFit Recipe Collection Page 49
Spinoccoli Muffins
Ingredients/Directions:
If you're looking for a new spin on the turkey muffins/meatballs, these came out awesome.
Calling them Spinoccoli Muffins (yes, after the famed Uno's Pizzeria Pie).
Use 1 lb 99% lean turkey, 1 cup of frozen spinach and 1 cup of frozen broccoli cuts defrosted
and chopped finely (I used a santoku knife to make sure everything was very small, they
drained any water), 1 half of a yellow onion diced finely, 4 garlic cloves smashed and chopped
up, salt, pepper, 1 tsp each dried basil, parsley, red pepper flakes, 2 large egg whites.
Mix it up with your hands and drop into muffin pan (came out with 11). This is my new favorite!
-Daria McDermott
Salsa Burger
Ingredients/Directions:
I bought natural 96% lean beef at Trader Joe's. 1 lb. beef, 3 heaping dinnerware tablespoons
(bigger than a measuring spoon) of salsa, 1 tsp each dried mustard, cumin, chili powder, 7
splashes of worschestire sauce, 1/3 cup quick cooking oats, salt and pepper to taste.
I cooked them medium since the meat isn't as fatty and hooked 'his' up with some cheddar
cheese. Served mine as shown on a pita with tomato, red onion and broccoli slaw. -Daria
McDermott
-
LiveFit Recipe Collection Page 50
Portabella Mushroom and Pesto Sauce
Ingredients:
4 portabella mushrooms
1 red pepper
2 1/2 cups or more of spinach
2 kale leaves
Olive oil
garlic powder or fresh garlic
For Pesto:
1/2 cup of cashew or almonds
2 cups of fresh parsley
1 cup of basil
garlic powder
1/2 cup (or less depending what you like)olive oil
1Tbsp of low sodium soy sauce or red wine vinegar or even just plain water would work
Directions:
Veggies:
Brush the mushrooms with garlic and olive oil. BBQ or bake the 4 Portobello mushrooms.
Sautee the spinach and kale with garlic and olive oil. BBQ or bake the pepper in pieces with
some garlic and olive oil.
Pesto:
Soak the nuts for 1-2 hours in water to make them softer. Rinse the nuts. Place the nuts,
parsley and basil in a blender or food processor and pulse. Keep it chunky.
Add the oil, garlic and low sodium soy sauce (water) to the nut mixture and blend. Again, keep
it chunky.
Place a mushroom on a plate. Put the spinach and kale mixture on top. Place the peppers over
the spinach and kale. Top with the pesto. -Jennifer Karren Lee
-
LiveFit Recipe Collection Page 51
Portobello Burger
They are great because they have a meaty texture! And they taste amazing!
Ingredients:
4 portabella mushrooms
Olive oil
garlic powder
Buns
4 lettuce leaves
Avocado-tomato dressing (makes approx.2 cups)
2 avocados
2 generous handfuls of cherry tomatoes
1 handful of fresh parsley
2 fresh basil leaves
1 Tbsp (approx.) of garlic powder
salt and pepper to taste
optional: fresh cilantro or dried spices
Garnish options:
pickles
mustard
saut/grilled/raw: peppers, onions, zucchini, tomatoes etc.
Directions:
Brush the garlic and olive oil on both sides of each mushroom. Grill on the BBQ or on the stove.
For the dressing, blend all the ingredients in a blender or food processor. Don't over blend you
want it to be chunky
Place 2 portabella mushrooms one on top of each other on a lettuce leaf. Garnish with
avocado/tomato dressing and optional garnishing. Place other lettuce leaf on top.
Enjoy with a knife and fork! -Jennifer Karren Lee
-
LiveFit Recipe Collection Page 52
Southwest Turkey Meatball Skillet (from Eating Clean
Magazine)
Ingredients:
1 pound ground turkey
2 egg whites
1/4 cup ww bread crumbs
1/4 tsp sea salt
1/4 tsp pepper
2 tsp olive oil
1 cup frozen corn
1 15oz black beans drained and rinsed well
2 cups diced vine ripened tomatoes
1/2 cup low sodium chicken broth
1 tbsp lime juice
1 tsp cumin
1/4 cup chopped cilantro
Directions:
In large bowl combine turkey, egg white, bread crumbs, salt pepper, mix well. Shape in 16
meatballs golf ball sizes In large skillet, heat oil, add meatballs cook 3-5 minutes, turning
frequently, until all sides are brown. Add corn, beans, tomatoes, broth, lime juice, cumin, and
mix well. Reduce heat to medium, partially cover and cook for an additional 3-5 minutes, until
meatballs are cook. Stir in cilantro and serve. -Jennifer Neuner-Arena
-
LiveFit Recipe Collection Page 53
Crockpot Curry Chicken
Ingredients:
1 can of tomato paste (6oz)
2 cups water
8-9 cloves of garlic, crushed
4 Tbsp yellow curry
2 Tbsp fresh ginger, grated and peeled
2 tsp cumin
2 onions, chopped
4-5 lbs chicken breast
Directions:
Whisk first six ingredients together in the bottom of the Crockpot. Trim off any fat and tendons
from the breasts and put them in there. Cover the chicken with the curry sauce then throw the
onions on top. Cook for 3-4 hours on high or 7-8 hours on low.
Eat throughout week in lettuce wraps or served over brown rice or broccoli.
A few things...some people might think it needs salt I just didn't add any because I am trying to
watch my salt these last few weeks. It is a tiny bit spicy because of the ginger. Also, make sure
you pour a lot of the liquid in the crock pot on the chicken while you are eating it - it makes it
taste a lot better. Garnishing with scallions or chives at the end will taste yummy too!- Natalie
Hodson
When I put it into livestrong.com this is what I got for 6oz of chicken:
cal: 207
fat: 1.6g
carb: 5.6g
protein: 40g
http://www.livestrong.com/recipes/curry-crockpot-chicken/
-
LiveFit Recipe Collection Page 54
Stuffed Mushroom Frittata Bites
Ingredients/Directions:
I placed one in each cup of a mini muffin pan stems removed. In a bowl mix two large egg
whites, 1/3 cup low fat cottage cheese, 1 teaspoon each-garlic powder, dried basil, parsley. A
pinch of red pepper flakes. Stir well. Spoon over each mushroom. Season with sea salt, fresh
pepper. Sprinkle a dash of grated Parmesan on top of each shroom. Bake at 375 for 15
minutes, the broil on high for one minute or until tips are bubbling. These are delish little low
carb snacks! - Daria McDermott http://dariamcdermott.com/recipes/mushroom-frittata-
bites.html
Slow Cooker Beef Stew for Two
Ingredients/Directions:
One Cup Beef Stew for Two: put into a slow cooker in this order...1 cup diced onion, 1.25lb
beef stew meat, 1 cup parsnips diced moon shaped, 1 cup carrots diced, 1 cup peas, 2 Yukon
gold potatoes peeled and diced into 1 inch cubes, salt, pepper, a teaspoon of ground coriander,
1 tablespoon tomato paste, 3/4 cup beef stock, 4 whole cloves of garlic.
Cook on high for 5-6 hours. Yum! This is a really good phase I meal or phase II lunch, you
could totally omit the spuds though as they arent on the approved foods list. It's so good! -
Daria McDermott http://dariamcdermott.com/recipes/one-cup-slow-cooker-beef-stew-for-
two.html
-
LiveFit Recipe Collection Page 55
Stuffed Peppers
Ingredients/Directions:
Steam the pepper so they are soft
Sauce:
4 cloves garlic
Red pepper flakes (to your taste)
1 can crushed tomatoes
1 onion diced
Oregano (to taste)
Parsley (to taste) Cook onions and garlic in some olive oil for about 5 minutes add the
rest and simmer
Stuffing:
1-2lbs ground turkey (depending how meaty you like it)
2 cups cooked brown rice
1/2 diced onion
Garlic powder (to taste) Brown turkey, add rice and 1 cup sauce, stuff peppers, if there's left
over stuffing, sprinkle in casserole dish, cover peppers with remaining sauce, cover with foil,
bake at 400 til bubbly an peppers are fork tender...enjoy!!! -Jennifer Neuner-Arena
Chicken Salsa Verde
Ingredients/Directions:
1 lb chicken, I jar Trader Joes salsa verde, half an onion, cherry tomatoes, corn and black
beans served with avocado and oops burnt 'tortillas' -Daria McDermott
-
LiveFit Recipe Collection Page 56
Clean Shepherds Pie
Ingredients:
1 onion, diced
2 carrots, diced
2 stalks celery, diced
2 cloves garlic, crushed
freshly ground black pepper
1 small can organic tomato paste
2 pounds extra lean ground turkey
2 tablespoons Worcestershire sauce
1/2 cup low sodium chicken broth
stock
1 1/2 cups garden peas
Mashed cauliflower
Directions
Preheat oven at 400 degrees F. Saut onions, carrots, celery and garlic until tender for about 7
to 10 minutes. Season with salt and pepper. Once the vegetables have softened and start to
brown a little add the tomato paste and mix evenly. Add the ground turkey and cook until it is
no longer pink about 10 minutes. Add the Worcestershire sauce and chicken broth. Season with
pepper, to taste. Cook and simmer for another 10 minutes. Mix in peas. Transfer mixture to an
oven-proof baking dish and spread evenly. Place mashed cauliflower on top of ground turkey
mixture and spread out evenly. Place the dish into the preheated oven and cook until browned
about 20 minutes. Spoon out the shepherd's pie and serve. -Andriani Buck
Sweet Potato Topping
Measure out 4oz sweet potato and I like to eat mine with this on top. Mix 1 Tbsp Fage Greek
yogurt with 1 packet truvia and some cinnamon. Tastes like a treat!
I keep a small container with this mixture in the fridge at all times so all I have to do is grab
one Tbsp scoop and go. -Natalie Hodson
-
LiveFit Recipe Collection Page 57
Cooked & Riced Cauliflower
Ingredients:
1 package (about 12 oz.) almond cheese
4 egg whites beaten
2 teaspoon dried oregano
1 teaspoon crushed garlic
1 teaspoon garlic salt
1 teaspoon basil
olive oil (optional)
10 oz. no sodium added tomato sauce (I added basil, pepper, and garlic salt to this as
well)
Toppings:
I used tomatoes, mushrooms, onions, peppers, ground lean chicken, and almond cheese. To
"rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and
chop the florets into chunks. Microwave (semi-covered) for about ten minutes. Mash with a fork
until the cauliflower is about the texture of rice. (If you have a great food processor, you can
chop the cauliflower prior to heating it in the microwave).
To Make the Pizza Crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
In a medium bowl, stir together about 3 cups cauliflower, 4 egg whites and almond cheese
(save some cheese for toppings). Add oregano, crushed garlic, garlic salt, and basil stir.
Transfer to the cookie sheet, and using your hands or a fork, pat out into cookie sheet.
Optional: Brush olive oil over top of mixture to help with browning.
Bake at 450 degrees for 15 minutes. (Check often for burning)
Remove from oven.
To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until
cheese is melted (approximately 3-4 minutes).
*Note: Toppings need to be precooked since you are only broiling for a few minutes. -Lauren
Marie Sanderson
-
LiveFit Recipe Collection Page 58
Cilantro Lime Chicken with Avocado Salsa
Ingredients:
2 heaping Tbsp fresh cilantro, chopped
3 Tbsp lime juice (~2 limes)
1.5 tsp olive oil
4 6-oz chicken breasts
Combine all ingredients and marinate several hours.
BBQ until done (I baked mine tonight because I was too lazy to heat up the grill).
For the Salsa:
1 cup chopped tomato (~1 1 lg tomato)
2-4 Tbsp chopped onion
2 tsp lime juice (3/4 of a lime)
1/8 t pepper
1 avocado, peeled and chopped
Directions:
Scoop onto chicken before serving.
If you were watching your calories or healthy fats for the day you could omit the avocado and it
would still be really good!
I make this salsa in a huge batch and keep a big bowl of it in my fridge and eat it for my lunch
and small meals throughout the week.
I grill all my chicken on Sunday and keep it in the fridge then just pop it in the microwave for
my meal or eat it cold. -Natalie Hodson
-
LiveFit Recipe Collection Page 59
Eggplant Lasagna
Ingredients:
2 eggplants
1 1/2 pounds extra
lean ground turkey
2 can diced
tomatoes
1 can tomato sauce
1 can green chilies
1 tsbp chili powder
1 tbsp garlic
1 large onion
2 tbsp wheat flour
1 to 1/2 cup
almond milk
1 tbsp sunflower oil
(or any oil)
dash nutmeg
about 2 cups Fat
free cottage cheese
1 cup spinach
Directions: Preheat oven to 450
Peel and cut the ends off two eggplants and cut the Eggplant into thin slices lengthwise.
Lightly spray some cookie sheets- lightly brush on some oil or you can spray the eggplant as
well. Then place the eggplants in the oven- cook for 5 minutes, flip over, and than five minutes
more. (When the eggplant is done, reduce heat to 350).
For the Sauce:
2 cans diced tomatoes
1 can green chilies
1 can tomato sauce
Add in spices (excluding Onion and garlic). Cook up to a boil, and then put on simmer. Spray
another pan lightly with Pam and add about 1 tbsp minced garlic and 1 large chopped onion.
Then add the ground turkey and cook until no longer pink. Boil/Steam/ the spinach and add to
the sauce. Simmer sauce for about 10 minutes.
Create your 'Cream' Sauce -Add 1 tbsp oil to a small saucepan and 2 tbsp wheat flour. Blend together and make a 'paste', Then
add about 1-1 1/2 cups almond milk and a dash of nutmeg. Cook on low heat until sauce thickens.
Now its time to layer!
In a 13X9 pan add a bottom layer of eggplant 'noodles', followed by half of the cream sauce.
Than the Turkey/Sauce mixture, followed by the Cottage Cheese (just like Ricotta!) Repeat this
layering one more time- Eggplant, cream sauce, tomato-turkey sauce, and cottage cheese. Add
one last layer of Eggplant noodles.
Place in the oven for 30-35 minutes at 350. -Tabatha Unger
-
LiveFit Recipe Collection Page 60
Healthy Pizza!
Ezekiel tortilla topped with layer of Greek yogurt for "sauce" and generous spices of garlic, basil,
oregano. Added layer of lean ground beef and sauted peppers and squash. Bake for 8-10 min
at 400. I ate with a scoop of Greek yogurt on the side which I dipped my fork into before each
bite. Served with side salad :) -Stacey Reilly Dicks
Easy Peasy Meatloaf
Ingredients:
99% Lean Ground Meat (16-20 oz I use turkey most often, can be substituted with
99% lean chicken or beef).
Vegetables (Celery is my #1 for this Id also suggest onions, carrots, broccoli,
cabbage.)
Egg Whites (2)
Spices (Salt & Pepper in mix / Salt, pepper, paprika, chili powder on top. Id also suggest
garlic or garlic powder & italian seasonings.)
Directions:
Preheat oven to 375 F.
Mix ground meat, vegetables, egg whites, and spices for mix, form into loaf shape on bake-
safe pan.
Season with spices on top. Cook for 15-20 min. covered (time may differ).
Enjoy! YUMM! (Can enjoy plain, with tomato sauce, or mustard.) Recipe from Vanilla bean -
Stacey Reilly Dicks
-
LiveFit Recipe Collection Page 61
Curry Chicken Wrap
Ingredients (makes about 5 servings):
2lb chicken breast
1 Tbsp low-sodium soy sauce
1/3 cup low-sodium chicken broth
Yellow curry powder (probably about 3 Tbsp or so)
Black powder (to taste)
5 Roma tomatoes (1 per serving), diced
15 romaine lettuce leaves (3 per serving)
For the Dressing:
1 cup Fage 0% Greek yogurt
2 Truvia packets
15-20 mint leaves, hand torn or chopped
First I cut three large chicken breasts into strips (cut the fatty part off first). Then in a frying
pan add the soy sauce and chicken broth. Let it heat up on medium heat for about a minute.
Then add about half of the chicken strips. Once you have added the chicken strips generously
sprinkle yellow curry powder and pepper all over one side. Allow to cook about 2-3 minutes on
the first side. Using a fork, flip each piece of chicken and allow the other side to cook 2-3
minutes. Check the chicken after the second side has cooked 2-3 minutes and re-flip if chicken
isn't cooked through. Once the first batch is done do the same thing with the second half of
the chicken, but you can use the same liquid you used in the first batch.
Dressing -In a small bowl mix together the yogurt, Truvia, and mint leaves. You will have extra
left over after you make the wraps, which you can use for leftovers.
Put three romaine lettuce leaves on a plate. I put 1 tbsp of the dressing on each lettuce leaf,
then evenly distributed one diced Roma tomato over the three leaves. Added the chicken and
you are good to go! Very, very yummy low-carb lunch.
You could probably do the chicken in the crock pot also and it would be an easy way to make it
in bulk. -Natalie Hodson
I just put this into livestrong.com and here are the macros using 6oz chicken:
Calories: 211 Fat: 1.75 Carbs: 8 Protein: 44
-
LiveFit Recipe Collection Page 62
Rotisserie Style Roasted Chicken
Ingredients:
1 4-5 lb. whole roasting chicken
1 yellow onion
Sea salt- about 3 tsp.
Paprika
Onion powder
Dried thyme
Cayenne pepper
Black pepper
Garlic pepper
Directions:
Make a spice rub with the spices listed above. It is really up to individual preference how much
of each spice you want to use. I generally use about tsp. with the exception of sea salt. It is
the base of the rub so I use more.
Remove any giblets from chicken. Rinse the cavity and pat dry. Rub the chicken inside and out
with the spice mixture. Quarter the onion and place into the cavity of the chicken.
Place chicken in a dish and cover with plastic wrap. Refrigerate overnight if possible or make
early in the morning and refrigerate 4-6 hours.
Preheat oven to 250 degrees.
Place chicken on rack in a roaster and bake uncovered for about 4 hours.
Additional vegetables can be added to rack in last hours of cooking. -Jennifer Karren Lee
http://www.justyouraveragejane.com/2011/09/27/rotisserie-style-roasted-chicken/
-
LiveFit Recipe Collection Page 63
Jillian Michaels Italian Chicken Skillet
Ingredients:
1 cup onion, chopped
4 cups zucchini, sliced
2 cups broccoli, chopped
3/4 lb chicken (rotisserie or breasts), cut into cubes
4 cups spinach
2 cups red kidney beans, drained and rinsed
2 cups marinara sauce
Directions:
Spray large pan with nonstick spray and heat over medium-high heat, cook the onions until
tender, about 3-5 min. Add zucchini and broccoli and cook for 2 min, until slightly softened.
Stir in the chicken, spinach, beans and marinara sauce and cook until spinach is wilted.
***Recipe calls for 2 oz of part-skim mozzarella cheese which I omit.
Nutrition Facts per Serving (which I'm assuming include the cheese I omitted) -Whitney Carlson
Calories: 394
Total Fat: 8 g
Sat Fat: 2 g
Cholesterol: 61 mg
Sodium: 1397 mg
Total Carb: 35 g
Dietary Fiber: 12 g
Protein: 37 g
Turkey Taco
Ingredients/Directions:
Who says Mexican can't be healthy!! Corn tortilla, Greek yogurt, ground turkey w/ onion & bell
pepper, avocado, tomato, salsa, & blk beans!! It's sooo good! -Victoria Borst
-
LiveFit Recipe Collection Page 64
Pork Tenderloin and Grandmas Broccoli Salad
Ingredients/Directions:
Preheat oven to 350. Wrap two sweet potatoes in tin foil and put in lower rack of oven. Heat a
pan on medium (say a 4-5 out of 6) coated with cooking spray and add sliced yellow onions (I
used one half of a large one), red peppers, a few cloves of garlic and a half of a jalapeno.
Warning, your house will start to smell like an Italian feast.
When onions are translucent remove all and set aside. Coat 1 lb. pork tenderloin with salt,
pepper and three tablespoons Annie's Red Pepper Dressing (2 grams of sugar, all natural, low
cal, low carb). Rub it into pork. Add 1 TB olive oil to the same pan used for the peppers and
onions and bring heat up. Sear the tenderloin 5 minutes on each side.
On a cookie sheet lined with aluminum foil, place seared tenderloin and put into middle oven
rack. Cooking time will vary based on the cut, so keep checking, but don't pierce the tenderloin
all over or you'll lose the juices.
Take the same pan which should now be nicely seasoned with some of the cooked off pork loin
bits and add few drops of olive oil and a few cloves of garlic. Bring the heat back up and toss in
Broccolette (baby broccoli).
Sear in the pan momentarily and then add a cup of low sodium vegetable stock, salt and
pepper. It helps to use a vegetable peeler to prep the stalks. Heat just until the broccoli starts
to take a deeper green color and is still firm.
Remove from pan leaving juice behind. Let cool.
Take the juice of half of a lemon and pour over top, this cuts the fat and makes an instant
dressing, add hot red pepper flakes (Grandma's recipe).
When the pork is cooked let it set for a few minutes before slicing and serve as in the pics
above! -Daria McDermott http://dariamcdermott.com/recipes/pork-tenderloin-and-grandmas-
broccoli-salad.html
-
LiveFit Recipe Collection Page 65
Grilled Chicken for the Week
Thanks to @Louella Garcia and @Nicole Lionakis, I now have perfect chicken that is oh so
good! I did a combo of ideas that I liked...
Ingredients:
24 boneless skinless chicken breasts trimmed of extra fat
For the seasoning:
Garlic Powder
Onion Powder
Black Pepper
Dried Parsley Flakes
Celery Seed
Red Pepper
Directions:
Place 8 breasts on a foil lined half bakers sheet pan. Pat breasts dry and sprinkle on liberal
amounts of seasoning Flip breasts and pat dry with paper towel and sprinkle on additional
seasoning, do this for a total of 3 pans to make 24 breasts at one time.
Preheat oven to ROAST at 425 degrees - You may be able to use bake setting if you don't have
a roast setting. I prefer roast since it uses convection air to circulate heat and ensure all three
pans cook evenly.
Arrange racks in oven to be evenly spaced starting from the very bottom rung, skip a rung,
place rack, skip a rung, place rack... Want to avoid being too close to the burn coils at the top
of the oven. Place pans in oven and roast for 6 minutes. Rotate pans; ie, top goes to very
bottom, bottom goes to middle, and middle goes to top rack. Continue roasting for 6 minutes.
Flip each breast over and rotate again. Roast for 7 minutes.
Remove from oven and let rest for 20 minutes to cool completely. Place a strip of saran wrap
over kitchen scale.
Weigh out preferred ounces (I did 5 oz chicken breast) and wrap in the saran wrap. I also
weighed out one for 7 oz, as this is the size my husband eats in a meal. Put the saran wrapped
breast in a small freezer bag to freeze. Do for the remaining breasts as well. -Cheri Colon
-
LiveFit Recipe Collection Page 66
REALLY GOOD Shrimp N Peppers by Suda!
Ingredients:
2 Red Peppers sliced
1 Lg Onion Sliced
1 Green Pepper Diced
1cup Sliced Baby Bella mushrooms
4-5 cloves of Garlic, sliced
1lb peeled/deveined Shrimp
1tbsp EVOO
Seasonings to taste= Organic Soy sauce, Sriracha, Ground Red Pepper, Sea Salt
Place EVOO, peppers, Onion, garlic and mushrooms in a covered pan and let cook till soft 5-
10min. Drizzle to your liking the Seasonings mentioned above on the veggies and then place
the shrimp in pan and mix, cover and continue to stir till shrimp is pink and cooked through.
Serve over brown rice or Wheat Pasta or eat it as is. ENJOY!! -Curt Suda
Veggie Loaded Chicken
Ingredients/Directions:
1/4 yellow onion, 5 cloves of garlic minced, 1/2 sliced red bell pepper, 1 jalapeo pepper sliced,
1 diced plum tomato all sauted in a pan with cooking spray. Add 1 lb of cubed chicken breast
seasoned with garlic powder and chili powder. Cook until brown. Add 4 heaping spoons of
tomato pure - about 3/4 cup and heat thoroughly. While heating, microwave 2 cups of kale
tossed with olive oil in a dish for two minutes. Add to chicken, continue to heat for 2 minutes.
Served in a tortilla with 1/4 avocado.
Omit tortilla for low carb meal option. This was by far my favorite chicken dish yet! 20 minutes
from start to finish post day 66 dinner! Yum! I also added cup minced cilantro! -Daria
McDermott http://dariamcdermott.com/recipes/veggie-loaded-chicken.html
-
LiveFit Recipe Collection Page 67
Salmon Burgers
Ingredients:
Makes 3 burgers
3/4 lb. fresh salmon 2 tbsp. oats 2 tbsp. green onions, chopped 1 tbsp. plain greek yogurt 2 tsp. stone-ground mustard (Dijon, honey mustard or regular mustard will also work) 1 tsp. dill
Directions:
I just saw this recipe on Shape Magazine's website and thought it sounded delish! I think I will make these tomorrow night! These salmon burgers scream summer! A combination of heart-healthy salmon and whole grain oats make these burgers both nutritious and delicious.
Heat a griddle on medium heat and spray with cooking spray. Combine ingredients in a food processor and pulsate until everything is fully mixed. Shape salmon mixture into three patties and place on griddle. Cook until sides of the patties appear cooked (approximately 5 minutes). Flip patties and cook until salmon is completely cooked (another 5 minutes). Serve alone or on top of an Ezekial bun (Food for Life brand is best and Jamie approved) with lettuce and tomato. -Amber Leigh Stewart
Egg/Veggie Stir-fry
Ingredients/Directions:
I've been looking for creative ways to eat my eggs at night! So, I bought a stir fry mix, tossed
the sauce that comes with it, steamed the veggies and threw them into my eggs- so good! Who
would have thought water chestnuts and eggs would taste so good together? :) -Rachel
Suzanne Kerbo
-
LiveFit Recipe Collection Page 68
Curry Chicken Salad Pitas
Ingredients:
6oz cooked chicken seasoned how ever you like (i used some that i had baked
previously)
3Tb nonfat plain greek yogurt
1/4c. fresh cilantro
1/4c. green onions
1/4c. celery
1/4 of a red bell pepper
4-5 peperoncinis sliced
1tps curry powder
juice from peperocini jar
Salt, pepper, garlic, crushed red pepper all to taste
1 serving-Food for Life Pita pocket
Directions:
Chop up chicken and all veggies and put into bowl. In a small bowl combine yogurt, curry and
spices to taste. add in about 1Tb peperoncini juice if desired (this will spice it up, not to much it
will water thin out the dressing to much)
Once blended add "dressing to chicken and veggies. Next, stuff pitas! - Laura Bartlett Barajas
Plugged it into MFP: 356 cal 34g carb 2g fat 55g protein 6g sugar
Chicken Pasta with Spinach and Sun Dried Tomatoes
Gluten free brown rice pasta with olive oil, minced chili pepper, minced garlic, spinach and
sundried tomatoes - Chicken with Mrs.Dash Chipotle seasoning. -Katie-Rose Sheppard
-
LiveFit Recipe Collection Page 69
Guacamole Turkey Burger
Ingredients/Directions:
Homemade turkey burger open faced on a 45 calorie josephs pita (husband said "I like these
better than buns,.. Hehe). Arugula, Manns broccoli slaw, slice red pepper, red onion and plum
tomato. Left over guacamole sauce on top! Stuffed! -Daria McDermott
Marinara Chicken over Spaghetti Squash
1/2 cup spaghetti squash, 6 oz slow-cooked shredded chicken, 1/4 cup homemade marinara
sauce, with fresh cut celery and shredded carrots. Looks like a mess... a tasty, tasty mess! -
Justeen Long
Quick and Easy Chicken Bowl
Ingredients/Directions:
My current favorite 'quick and easy' meal...grab handful of each type of chopped up veggie in
fridge and microwave 1-2 min. Separately microwave sweet potato for 2 min, then dice into
cubes. Combine veggies and sweet potato and diced lean meat from fridge in big bowl. Drizzle
balsamic vinegar and Dijon mustard over dish and mix in. Microwave for one more minute. EAT!
:) (Can also sub brown rice for sweet pot) -Stacey Reilly Dicks
-
LiveFit Recipe Collection Page 70
Salt and Vinegar Kale Chips
Ingredients/Directions:
Preheat oven to 375 I bought a bag of pre-cut Kale just because it is easier, but if you buy it in
the bunch just chop the bunch into pieces (not too small though).
In a separate bowl mix one part water, one part apple cider vinegar with the mother in it
(Braggs brand has this) (I did 1/2 c. vinegar 1/2 c. water). Also get a plate ready and fold up
and lay some pap