Saturday, June 13, 2009

Egg White Bites

~Egg White Bites~

ready in 15min. Makes 8 servings

Nonstick cooking spray

8 fresh eggs, separated

2 plum tomatoes, chopped, seeded and drained

pinch dried basil

Preheat oven to 350

Prepare a muffin pan with cooking spray.

Drop 1 egg white into each of the muffin cups.

Place 1tsp of chopped tomato on each egg white and sprinkle with basil.

Place on center of rack and bake for 6 to 8 minutes or until reaches desired doneness.

A great snack to refuel your muscles after a workout!!

Chicken with Sun-Dried Tomatoes

Chicken with sun-dried tomatoes

ready is 4 to 6 hours. makes 4 servings

2oz sun-dried tomatoes (not packed in oil)

1lrg onion

8oz whole baby carrots

3 stalks celery, sliced

1tsp dried thyme

1/4tsp salt

1/8tsp black pepper

4 boneless, skinless chicken breast halves

1/4 cup fat-free chicken broth

2 cups cooked brown rice

1. Slice sun-dried tomatoes and place in the bottom of a slow cooker alone with the onion, carrots, celery and seasonings.

2.Place chicken breast on top of the veggies and pour the chicken broth on top over the top.

3.Cover slow cooker and cook on low or med for 4 to 6 hours or until chicken is no longer pink and carrots are tender. Serve with the rice.

Crust-less Pumpkin Pie

Crust-less Pumpkin Pie

This dessert lets you have all the flavor of pumpkin pie without any of the negative nutritional impact. Who needs crust, anyway?

ready in 1 hour. Makes 4 servings

1 package silken tofu

1 cup pumpkin puree

1 1oz box sugar free, fat free vanilla instant pudding mix

1tsp pumpkin pie spice

Add all ingredients to a large bowl and blend until smooth. Refrigerate before serving.

Nutrients per serving: calories:90, total fat:3g, sat fat:0g, trans fat:0g, sodium:263mg, total carbohydrates:12g, dietary fiber:2g, sugars:2g, protein:4g, iron:0.5mg