Tag Archives: weight loss nutrition

Protein Pancakes

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(All fat burning recipes contain less than 300 calories)

 

Ingredients:

1/2 oats
1/2 cottage cheese
3 egg whites
1/2 tsp baking soda
1/2 tsp cinnamon
1/2 tsp vanilla
pinch salt

Directions:

Mix all together in a blender to really grind up the oats. Let sit for 5 minutes. Cook on skillet just like regular pancakes. Serve with sugar free syrup.

Servings: 1

This meal contains 288 calories, 5g of fat, 31g of carbs, 4g of fiber and 31g of protein.

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Healthy Chicken Fajita

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(All fat burning recipes contain less than 300 calories)

 

Ingredients:

marinade:
1 T. tabasco sauce
2 garlic cloves, minced
1 T. honey
1 tsp. paprika
1/2 tsp. ground black pepper

2 boneless skinless chicken breast halves, sliced into strips
1 green bell pepper sliced into strips
1 vidallia onion, sliced into strips
4 whole wheat low carb tortillas
2 tomatoes, diced
4 oz. low fat cheddar cheese, shredded

Directions:

Mix together all marinade ingredients in a pie plate or bowl. Add chicken strips and turn to coat. Let sit for at least 10 min.

Meanwhile, get your pepper and onion washed and sliced into strips. Dice your tomatoes.

Heat olive oil in a large pan or wok. Stir-fry chicken until cooked through. Remove from pan and add pepper strips and onion strips. Stir fry until cooked to your preference.  Add chicken back into the veggies and mix.

Serve 1/4 of the mixture rolled in a low carb tortilla with 1/4 of shredded cheese and 1/4 of the diced tomatoes.

Servings: 4

This meal contains 250.3 calories, 11.6g of fat, 25.3 g of carbs, 10.9g of fiber and 21.8 g of protein.

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Pan-Seared Tuna

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(All fat burning recipes contain less than 300 calories)

 

Ingredients:

cooking spray
1 teaspoon fennel seeds
2 garlic cloves, minced
3/4 cup dry white wine
6 tablespoons chopped pitted black olives
3 tablespoons chopped pitted green olives
2 tablespoons fresh lemon juice
1 teaspoon grated orange rind
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1/8 teaspoon salt
2 (6 oz.) tuna steaks (about two inches thick)
2 cups hot cooked couscous
orange rind (optional)

Directions:

Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; sauté 3 minutes or until seeds are lightly toasted. Spoon the mixture into a bowl. Add wine, olives, lemon juice, 1 teaspoon orange rind, and red pepper; stir well and set aside.
Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; sauté 5 minutes on each side or until medium-rare or to desired degree of doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls: arrange tuna to the side. Set aside; keep warm.

Add wine mixture to skillet; cook 2 minutes or until sauce is lightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.

 

 Servings: 4 (approx 3 oz tuna and 1/2 cup cooked couscous.)

This meal contains 298.8 calories, 7g of fat, 21.5 g of carbs, 2.2g of fiber and 28.9 g of protein.

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Asian Lettuce Wraps

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(All fat burning recipes contain less than 300 calories)

 

Ingredients:

1 – 20 oz pkg – Extra Lean Jennie-O Ground Turkey
1/2 Cup fresh mushrooms, chopped
1/2 Cup scallions (green onions), thinly sliced on the bias
3/4 Cup red bell pepper, chopped
1/2 Cup carrots, chopped
8 oz. can of water chestnuts, chopped
1/4 Cup Kikkoman Teriyaki Sauce
1/4 Cup Kikkoman Lite Soy Sauce
2 tbsp sugar free maple syrup
2 tbsp freshly grated ginger root
1 tbsp red pepper flakes
1 tsp ground black pepper
1 large head of iceberg lettuce

Directions:

In a small bowl combine teriyaki sauce, soy sauce, syrup, ginger root, red pepper flakes and black pepper. Set aside.

In a skillet heated to med-high heat brown turkey. If needed drain, then add vegetables and sauce.

Continue cooking and stir occasionally until vegetables are tender and sauce has reduced.

Remove the core from the head of lettuce and cut in half. Using the larger leaves as the shell fill them with the Asian turkey and enjoy “taco style”.

 Servings: 4

This meal contains 236.6 calories, 2.3 g of fat, 17.3 g of carbs, 4.1 g of fiber and 37.1 g of protein.

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Chicken and Broccoli Casserole

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(All fat burning recipes contain less than 300 calories)

 

Ingredients:

1lb chicken breast boneless, skinless
1 package frozen broccoli, broken apart
1 can reduced fat cream of mushroom soup
3  tbsp  fat free mayo
1 cup reduced fat shredded cheddar cheese

Directions:

Boil chicken breast until cooked,drain and cool. Cut into 1-inch pieces.
In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well.
Sprinkle with cheese. Bake at 350 for 20-minutes or until cheese is melted.

 Servings: 4

This meal contains 272.5 calories, 6.4g of fat, 15.8g of carbs and 36.2g of protein.

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Lemon Garlic Tilapia

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(All fat burning recipes contain less than 300 calories)

 

Ingredients:

4 Tilapia fillets
1 tbsp olive oil
1 tbsp Country Crock Shed’s Spread
Juice of 1 lemon
1 tsp garlic salt
1 tsp dried parsley flakes
Dash of salt
Cayenne pepper to taste

Directions:

Preheat oven to 400-degrees.
Spray a baking dish with non-stick cooking spray.
Melt butter in microwave.
Add olive oil, lemon juice, garlic powder, salt and parsley and sautee for a few minutes.
Pour over tilapia fillets in baking pan.
Sprinkle some cayenne pepper on top of fish.
Bake in preheated oven for about 13 minutes, and broil for an additional 2-3 minutes.

 Servings: 2

(2 Tilapia fillets per serving)

This meal contains 257 calories, 12.4 g of fat, 3.6g of carbs and 36.4 g of protein.

 

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Bacon and Eggs Eggo Sandwich

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(All fat burning recipes contain 300 calories or less)

 Bacon and Eggs Eggo Sandwich

Ingredients:

4oz egg substituent

dash of salt & pepper

14 grams light butter (room temp.)

1strip of cooked crispy bacon

11/2 tbsp lite pancake syrup

2 eggo, nutrigrain low-fat whole wheat waffles

 

Directions:

Toast waffles to your liking. In a small pan add egg substitute mixed with salt, pepper and cook (over-easy or scrambled). Mix butter and syrup together and brush on each waffle. Then add eggs and strip of bacon.

 

Servings: 1

This meal contains 280.4 calories, 6.5 g of fat, 38.9 g of carbs, 3 g of fiber and 18.9 g of protein

 

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Quinoa, Egg Whites, and Salsa

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(All Fat Burning Recipes Contain Less Than 300 Calories)

 

Ingredients:

 

1/2 tsp minced garlic

1/3 cup chopped onion

1 cup sliced mushrooms

1/2 cup fat free, reduced sodium chicken (or vegetable) broth

1/4 cup quinoa, rinsed

1/2 cup liquid egg whites

1/4 cup chunky salsa

 

Directions:

Toast quinoa grains in the bottom of a small saucepan over medium heat until they become fragrant.

Add broth to the pan and bring contents to a boil. Reduce heat to simmer, cover, and put a timer on for 10 minutes, unless your quinoa packaging indicates a different cooking time. Check after ten minutes. Quinoa is done when it has absorbed all of the liquid from the pan.

In a small skillet over medium heat, add minced garlic to a splash of chicken broth. Add onions, and cook one or two minutes before adding the mushrooms and a 1/4 cup water. Cover. Check and stir the contents every two minutes or so until the onions are translucent and the mushrooms are tender.

Add egg whites to the skillet. This is a good time to add additional seasoning. Stir frequently, making sure to thoroughly scrape the pan with a spatula.

If you quinoa finishes before this step, take it off the heat but leave the cover on. After egg whites are almost cooked through, add the quinoa and stir to combine.

Add salsa to the skillet, mix well, and warm through. Serve.

Servings: 1

This meal contains 294.5 calories, 3.1g of fat, 44.3g of carbs, 6.8g of fiber and 21.9g of protein.

 

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Fat Burning Recipe – Balsamic Glazed Pork

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(All Fat Burning Recipes are 300 calories or less)

Balsamic Glazed Pork

 

Ingredients:
1 1/2 lb pork tenderloin
1/4 tsp salt
1/8 tsp black pepper
1/4 cup balsamic vinegar
3 Tbsp brown sugar

Directions

Preheat oven to 425 degrees. Rinse pork and pat dry season with salt and pepper and brown in skillet until all sides caramelized.  This should only take a few minutes, remove pork and with the  same pan, on medium- low heat, add the balsamic vinegar and stir to loosen up all the brown bits from bottom of pan.  Add the brown sugar and stir until mixed and becomes glazed looking.  Place pork back into the pan and turn to coat.  Place pan in roasting panand put  into the oven. Roast for 25-minutes or until pork is thoroughly cooked and glazed.

 

Servings: 6  (4 oz each)

This meal contains 231.5 calories, 6.9 g of fat, 7.4 g of carbs and 31.5 g of protein

www.jbtlabs.com

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Fat Burning Recipe – Oatmeal Pancakes

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(All Fat Burning Recipes are 300 calories or less)

Oatmeal Pancakes

 

Ingredients:
6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla

Directions

In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes approximately 9 pancakes.

 

Servings: 3  (3 pancakes per serving)

This meal contains 181.2 calories, 2.7 g of fat, 20.5 g of carbs, 2.8 g of fiber and 16.7 g of protein

www.jbtlabs.com

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