Why Take-Out When You Could Dine In?

January 18, 2016January 19, 2016Leave a comment

Whole Wheat Cous Cous With Chickpeas, Edamame and Peanuts in a Peanut Butter Sauce

This take-out inspired dish is filled with peanut butter-y goodness and offers a fun, different way to enjoy vegetarian protein. Filled with fiber, protein and lower in calories and sodium than traditional take-out, this homemade version will become your new busy night go-to dish!

Ingredients (serves 6):

Peanut Butter Teriyaki Sauce:

1/3 C natural, creamy peanut butter

2 Tbsp teriyaki sauce (I like Trader Joe’s Soyaki Sauce)

2 Tbsp rice vinegar

1/4 C water

1/2 tsp hot sauce (I like Cholula or Frank’s Red Hot)

dash crushed red pepper flakes (depends how hot you like it!)

dash ground ginger

*optional: ~1/2 tsp honey to create a sweeter peanut sauce (not included in nutritional analysis)

Peanut Sauce!

Stir Fry:

1 C whole wheat cous cous, dry

1/2 large onion, chopped

1 garlic clove, minced

3/4 C carrots, shredded

1 can (15 oz) garbanzo beans (try to find a brand with no added salt – or rinse and strain beans to remove excess salt)

1/4 C edamame, shelled, unsalted and ready-to-eat

5 oz baby bok choy (about 4-5 baby bok choy)

2 Tbsp water

1/4 C peanuts, roasted and unsalted (just the kernels)

*Note: Depending on whether or not you use a nonstick skillet, you may want to add either a nonstick vegetable oil spray or a small amount of olive oil to your skillet in the third step (while you add the spoonful of sauce). If adding olive oil, note that 1 Tbsp olive oil has about 120 calories and 14 grams of fat (this is not accounted for below in the nutritional analysis).

Directions:

Mix all sauce ingredients in a medium bowl until well-combined. Set aside.
Cook the cous cous according to box directions (I bring 1 C water to a boil, add 1 C dry cous cous, stir, remove from heat, cover and allow to sit for about 5-7 minutes, until all water is absorbed and cous cous is fluffy).
Add a small spoonful of peanut sauce to a large skillet or wok and heat over medium heat. Add onion, garlic, carrots and chickpeas and cook for about 5 minutes, stirring occasionally, until onion is translucent and slightly browned.
Add edamame, baby bok choy and 2 Tbsp water, stir and cover for approximately 3-5 minutes, until baby bok choy is bright green and softened. Add peanuts, stir and cook another 2-3 minutes, uncovered.
Add cous cous and the remaining peanut sauce to skillet and mix all ingredients until well combined. Serve and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 321 calories, Total Fat 11 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 39 g, Fiber 7 g, Protein 14 g, Sodium 438 mg, Calcium 82 mg

Chewy Oatmeal Chocolate Chip Cookies

December 23, 2015December 22, 20151 Comment

Chewy Oatmeal Chocolate Chip Cookies

These chewy oatmeal cookies are the perfect holiday cookie – no one would even guess that they are filled with fiber and boast more protein than the average cookie! Using rolled oats, Greek yogurt, dark chocolate and ground cinnamon, these cookies offer wholesome goodness that taste good, too!

Ingredients (yields ~ 20 cookies)

1 1/2 C rolled oats

1 C whole wheat flour

1 1/2 tsp baking powder

1/4 tsp salt

1 1/2 tsp ground cinnamon

1/2 tsp allspice

1 tsp vanilla extract

1/4 C dark brown sugar

1/4 C honey

1 large egg plus 1 large egg white, scrambled

2 Tbsp plain 0% Greek yogurt

1/4 C dark chocolate chips (try to look for at least 72% cocoa)

2 Tbsp 1% (low fat) milk

2 Tbsp water

Nonstick vegetable oil cooking spray

Directions:

Preheat oven to 325 degrees Fahrenheit.
Combine dry ingredients in a large mixing bowl (oats, flour, baking powder, spices, brown sugar).
Combine wet ingredients in a separate medium bowl (honey, eggs, yogurt, milk, water).
Combine wet ingredients with dry ingredients in the larger mixing bowl. Fold in chocolate chips.
Spray baking sheet with nonstick vegetable oil cooking spray (you will need two baking sheets).
Scoop batter into balls approximately 1 inch in diameter, roll each ball in your hands and place on baking sheet. Press down on each ball to form a cookie shape (batter is slightly liquid-y, so the cookies may naturally take this shape)
Bake in the oven at 325 degrees Fahrenheit for 12-15 minutes, until cookies are browned and a toothpick comes out clean when poked through the center of the cookie. Enjoy!

*store in an airtight container to preserve freshness

*these cookies are extra amazing when warmed slightly in the microwave – just don’t overdo it!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 136 calories, Total Fat 7 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 18 g, Fiber 3 g, Protein 2 g, Sodium 69 mg, Calcium 37 mg

Protein-Packed Pumpkin Pie

November 14, 2015November 13, 20151 Comment

Pumpkin Pie Made With Whole Wheat Crust

Pumpkin pie is essentially the mascot of the month of November – and this recipe will leave all thankful at your Thanksgiving day table! Loaded with beta carotene (which our bodies can convert to vitamin A), protein and fiber, this hearty dessert actually offers up a slice of nutrition! And for about 200 calories per slice, your belly can be thankful, too!

Ingredients (serves 10):

Crust:

Nonstick vegetable oil cooking spray

3/4 C whole wheat flour

1/2 C all purpose flour

1/4 tsp salt

1/4 C canola oil

2 Tbsp 1% milk

3 Tbsp cold water

Pie Filling:

15 oz canned pumpkin puree (about 2 C)

1 large egg

3 large egg whites

1 C dark brown sugar, unpacked

1 Tbsp all purpose flour

1/4 tsp ground ginger

1/8 tsp ground cloves

1 1/4 tsp ground cinnamon

1 tsp ground allspice

1/2 tsp salt

3/4 C 0% plain Greek yogurt

1/4 C 1% milk

1 tsp pure vanilla extract

1 tsp honey

Whole wheat crust!

Directions:

1. Combine all ingredients to make the crust in a large mixing bowl (whole wheat flour, all purpose flour, salt, canola oil, 1% milk and cold water). Mix ingredients together with a spoon to gather, then use your hands to knead the dough so that all ingredients are well combined.

2. Spray a 9″ diameter pie pan with nonstick vegetable oil cooking spray. Transfer dough ball to center of pie pan and use your hands to spread the dough evenly, bringing the dough up over the sides and edges of the pan. Preheat oven to 350 degrees Fahrenheit.

3. In a small bowl, whisk together egg and egg whites. In a large bowl, whisk together pumpkin, brown sugar and eggs from smaller bowl. Make sure to smooth any clumps of brown sugar. Add flour, spices, Greek yogurt, milk, honey and vanilla extract to pumpkin mixture and whisk together until well combined.

4. Set aside the batter to thicken. In the meantime, bake the pie crust in the oven for about 5-7 minutes, until slightly browned. Remove from oven.

5. Fill the pie crust with the pie filling so that the pan is about 3/4 full. There may be extra filling depending on the depth of your pan (you can repurpose this for other treats or mini pies if you’d like!) and bake in the oven at 350 degrees Fahrenheit for 1 hour, or until slightly browned. You can check for doneness using a toothpick (make sure that the toothpick comes out clean when dipped into the center of the pie).

6. Chill pie in the fridge until cold and set – about 4 hours minimum. It may help to store it covered with aluminum foil or parchment paper to prevent the pie from absorbing odors from the fridge. After you serve the pie, store in the fridge, covered for up to 3-5 days, or freeze in an airtight container or bag. Enjoy!

Yum!

The Goods: What’s Inside?

Nutritional Analysis Per Serving (1 serving is one slice that is 1/10th of the pie)

Calories 208 calories, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 19 mg, Carbohydrates 32 g, Fiber 3 g, Protein 6 g, Sodium 217 mg, Calcium 66 mg

Not Your Average Pasta Dish: Whole Wheat Orzo With Veggies And Feta Cheese

October 10, 2015October 9, 20151 Comment

Whole Wheat Orzo With Roasted Veggies And Feta Cheese

This whole wheat orzo salad is delicious hot or cold and is a great dish to make ahead for the busy week or for entertaining. At under 250 calories per serving and chock full of fiber and so many vitamins and minerals, this colorful side dish is a perfect way to enjoy the season’s best veggies while they’re still available!

Ingredients (serves 6):

8 oz whole wheat orzo

1 medium zucchini

1 medium yellow squash

1/2 medium onion (I like to use vidalia onions)

1 clove garlic, minced

10-15 cherry tomatoes, halved

1 1/2 Tbsp canola oil

1/2 Tbsp olive oil

3 oz reduced-fat feta cheese

1 tsp ground black pepper

1/2 tsp salt

1/8 tsp cayenne pepper

Nonstick vegetable oil cooking spray

Roasted veggies!

Directions:

Preheat oven to 425 degrees Fahrenheit. Spray a baking sheet with non-stick vegetable oil cooking spray
Dice zucchini, yellow squash and onion. Place on baking sheet and add minced garlic, canola oil, cayenne pepper, ground black pepper and salt. Bake in oven for about 25-30 minutes, stirring occasionally.
Boil water and cook orzo according to directions on package.
Add tomatoes to roasted vegetables, stir and bake for another 10-15 minutes, until vegetables are slightly browned and tomatoes are softened.
Drain orzo once cooked. Add olive oil to clean pot and add orzo and vegetables. Add feta cheese and cook on low heat for about 5 minutes.

The Goods: What’s Inside?

Nutrient Analysis Per Serving

Calories 214 calories, Total Fat 8 g, Saturated Fat 2 g, Cholesterol 4 mg, Carbohydrates 32 g, Fiber 5 g, Protein 10 g, Sodium 397 mg, Calcium 72 mg

I served seared scallops over my orzo salad! That recipe will be posted on FuelMyFIt, too!

Ever Wonder How The French Stay So Thin? They Eat This!

January 31, 2014February 6, 2014Leave a comment

French Toast with Strawberries, Cinnamon and Maple Syrup

Okay, maybe not. But this slimmed down French toast is pumped up with extra nutrition and skimps on fat, so you can enjoy this childhood favorite. This recipe uses whole wheat toast and one egg with one egg white, so you can fuel up with fiber and protein. Also, some studies suggest that eating cinnamon with bread may help to maintain blood glucose levels and prevent a spike in blood sugar. Plus, it’s delicious!

Ingredients (serves 1):

2 slices whole wheat bread (I like Vermont Bread Company Soft Whole Wheat)

1 large egg, 1 large egg white

Splash of skim milk (about 1 Tbsp)

4 medium strawberries

3/4 tsp cinnamon

1 tsp butter

nonstick vegetable oil cooking spray

1 Tbsp maple syrup

dash ground black pepper

dash salt

almost ready to flip!

Directions:

1. Spray medium sized pan with nonstick vegetable cooking spray and warm over medium heat.

2. Crack 1 egg into bowl. Crack second egg and separate the egg white by transferring the yolk back and forth between the two halves of the egg shell, allowing the egg white to fall into the bowl below. Discard shells and one remaining yolk (*note: you can also buy a carton of egg whites and use the equivalent of 1 large egg).

3. Add splash of milk (about 1 Tbsp) to eggs. Add salt and pepper and scramble well with fork.

4. Soak each piece of bread in the egg mixture (coating well) and transfer to pan.

5. Cook bread about 7-10 minutes on each side, until French toast becomes golden brown and egg is cooked thoroughly. Transfer to plate. Top with butter, cinnamon, strawberries and maple syrup. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 300, Total Fat 9 g, Saturated Fat 4 g, Cholesterol 196 mg, Carbohydrates 42 g, Fiber 4 g, Protein 14 g, Sodium 729 mg, Calcium 114 mg

Green Eggs, No Ham

January 23, 20142 Comments

Sunny Side Up Eggs with Avocado on Toast

This easy breakfast is filling, delicious and offers protein, healthy monounsaturated fat and fiber, along with vitamins and minerals such as vitamin K, folate and potassium. I know the morning can be rough, but this breakfast takes about 10 minutes to make and will keep you full for hours, without compromising your calories.

Ingredients (serves 1):

2 large eggs

1/4 avocado

1 slice whole wheat bread

Nonstick vegetable oil cooking spray

dash salt

dash ground black pepper

mashed avocado on toast (also amazing on its own!)

Directions:

1. Spray small pan with nonstick vegetable oil cooking spray. Warm over medium heat.

2.Slice avocado in half and slice one half in half again. Remove fruit from skin and transfer to small bowl. Mash with fork. (*Note: If you save the half with the pit, the avocado will not brown as fast. Store in refrigerator in air tight plastic bag for 1-2 days)

3. Place bread in toaster and warm until toasted and golden brown (about 5 minutes).

4. Crack eggs into pan (or into bowl first, if you prefer, and transfer into pan), add salt and pepper and cover. Cook until white is solid but yolk is still somewhat liquid (about 5 minutes). There should be a fine white film over the yolk.

5. Remove toast from toaster and transfer avocado on top of toast, spreading evenly in a thin layer. Add egg on top once cooked. Serve hot and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 323 calories, Total Fat 17 g, Saturated Fat 4 g, Cholesterol 372 mg, Carbohydrates 27 g, Fiber 5 g, Protein 17 g, Sodium 711 mg, Calcium 82 mg

*Note: This nutritional analysis includes a bread that is not low sodium and also a dash of table salt. Salt content may vary.

ready to eat!

Fall For This Treat: Pumpkin Pancakes!

October 7, 2013October 6, 2013Leave a comment

Pumpkin Pancakes:

In case you couldn’t tell, I’m on a pumpkin kick. That, and I had leftover pumpkin that I could not let go to waste! On a lazy Sunday morning, I decided to make these pancakes with a fall twist. These pumpkin pancakes contain whole wheat flour, rolled oats, 0% fat Greek yogurt and skim milk, so they’re slimmed down and packed with autumn-y goodness. Pumpkin contains beta-carotene, which your body can convert to vitamin A. Also, while pumpkin tastes hearty, each 1/2 C serving contains only 40 calories, 9 g carbohydrates and packs in 5 g of fiber! This autumn superfood is one of my favorite things about fall – now, if only it actually felt like fall outside and were chilly enough to start wearing my boots! Until then, I will just enjoy these pumpkin pancakes!

Ingredients: (serves 6, makes about 12-15 pancakes depending on how small or large you make them)

1/2 C whole wheat flour

1/2 C all purpose flour

3/4 C skim milk

1/2 C rolled oats

1.5 tsp baking powder

1/2 C honey

2 Tbsp plain, 0% fat Greek yogurt

dry ingredients

1/2 C pumpkin puree (canned, or make your own!)

1 large egg

1 egg white (large)

1 tsp cinnamon

dash nutmeg

dash allspice dash salt (about 1/4 tsp or less)

1 Tbsp butter or margarine, whichever you prefer (*note: this is used to cook the pancakes on the heated pan – you can also use a non-stick vegetable oil cooking spray, but I tend to have better results using the butter)

all ingredients whisked together

Recipe:

1. Combine dry ingredients in large bowl (whole wheat flour, all purpose flour, rolled oats, baking powder, spices)

2. Scramble 1 large egg and 1 large egg white in small, separate bowl. Set aside.

3. Comine all wet ingredients in a separate, medium sized bowl (pumpkin puree, Greek yogurt, milk, honey. Add eggs and stir until well-combined and relatively smooth.

4. Add about 1 tsp butter to pan or griddle and warm over low-medium heat. (note: you will likely need to keep adding more butter every few rounds or so – keep taking from the 1 Tbsp. Also, you may not need to use all of it.)

5. Add wet ingredients to dry ingredients (you will want to add them to the large bowl!) and whisk all ingredients together until well combined.

almost ready to flip! tip: look for air bubbles – that indicates the pancakes are probably done on the bottom

6. Spoon the batter on to the pan or griddle. (*note: approximately 2 large spoonfuls of batter could be used per pancake in order to make silver dollar-sized pancakes. Make sure that batter is spread in a flat circle. Cook each side approximately 5-10 minutes, or until browned. Continue this until all of the batter is cooked. This recipe will make about 12-15 pancakes, depending on the size of the pancakes and is intended to serve 6 people. These pancakes can be saved in the fridge for 1-2 days or frozen in an air-tight bag or container, with wax paper separating each pancake for easy defrosting.

7. Serve warm and enjoy plain, or with maple syrup, fruit, roasted nuts or any other topping you’d like!

one side, done! just a few more minutes until they’re ready to eat!

The Goods: What’s Inside? (Nutritional analysis is based on 6 servings, 2 pancakes per serving, dry, for a batter that makes 12 pancakes)

Nutritional Analysis per Serving:

Calories 239, Fat 3 g, Saturated Fat 1 g, Cholesterol 32 mg, Sodium 173 mg, Carbohydrates 48 g, Fiber 3 g, Sugar 26 g, Protein 7 g, Calcium 152 mg

No-Muffin-Top Pumpkin Muffins

October 6, 2013October 6, 2013Leave a comment

Pumpkin Muffins

I know I haven’t written in awhile, but I will make it up to you with these amazing pumpkin muffins that only taste decadent. These muffins are under 150 calories each and are just sweet enough to satisfy that craving, while not being too sweet to have with breakfast. These muffins taste and smell every bit like fall and offer a comfort-food feel with an extra-comforting fact: they are unlikely to give you a muffin top of your own! Whole wheat flour, honey, 0% fat plain Greek yogurt and pumpkin puree slim down these muffins so you can fuel up and feel good about it!

Ingredients: (yields 24 muffins)

2 C whole wheat flour

1 C all purpose flour

1.5 tsp baking soda

1/2 tsp baking powder

2.5 tsp cinnamon

1 tsp nutmeg

1 tsp salt

2/3 C 0% fat plain Greek yogurt (I like Fage, it gives the pumpkin batter a fluffy texture)

2 large eggs

1 large egg white (*note: the 3 eggs total can come from 3 eggs using 2 eggs and 1 egg white or from 2 eggs and the equivalent of one egg white from a carton of egg whites)

2 C canned pumpkin puree (or bake your own!)

1 2/3 C honey (*note: this amount is used to make the batter lightly sweet. If you prefer your muffins to be sweeter, you may want to use 1 3/4 C honey. Just note that this will increase the calorie and sugar content of these muffins)

Wet Batter, Beaten

mousse-like batter, ready to be baked!

Recipe:

1. Preheat oven to 325 degrees F.

2. Add all dry ingredients ( cinnamon, nutmeg, salt, whole wheat flour, all purpose flour, baking powder, baking soda) to a large bowl. Stir with spoon until well combined.

3. Combine pumpkin puree, Greek yogurt and honey in separate, large bowl.

4. Crack 2 eggs into separate, small bowl. Use remaining egg to separate egg white (or, if you’re using a carton of egg whites, pour the equivalent of 1 large egg). Scramble with fork until yolk and white are well combined.

5. Add eggs to wet ingredient mixture (large bowl). Beat approximately 30-45 seconds, until well combined and fluffy.

6. Add half of the dry ingredients into wet mixture and stir. Add remaining dry ingredients and stir until batter is well combined. The batter should appear mousse-like.

oven-ready!

7. Line muffin tin with muffin/cupcake liners and fill each liner with batter, using a spoon. In order to get a big muffin top, the batter should come close to completely filling the liner.

8. Bake at 325 degrees F for approximately 25-30 minutes. (*note: oven cooking temperatures and times may vary. Make sure that your muffins are cooked by placing a toothpick in each muffin once baked and making sure that the toothpick comes out clean.)

9. Serve warm or at room temperature and enjoy!

The Goods: What’s Inside? (nutritional analysis is for one muffin)

Calories 147, Fat 1 g, Saturated Fat 0 g, Cholesterol 16 mg, Sodium 195 mg, Carbohydrates 33 g, Fiber 2 g, Protein 3 g, Calcium 27 mg

Fresh, out-of-the-oven pumpkin muffins!

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Tag: whole wheat

Why Take-Out When You Could Dine In?

Chewy Oatmeal Chocolate Chip Cookies

Protein-Packed Pumpkin Pie

Not Your Average Pasta Dish: Whole Wheat Orzo With Veggies And Feta Cheese

Ever Wonder How The French Stay So Thin? They Eat This!

Green Eggs, No Ham

Fall For This Treat: Pumpkin Pancakes!

No-Muffin-Top Pumpkin Muffins