Saturday, 30 June 2012

Quinoa Summer Salad



Quinoa (keen-wa) is actually a seed that we cook and use like a grain. Vegetarians and vegans should definitely give this recipe a try, as quinoa is a source of complete protein. A complete protein contains all nine essential amino acids that your body requires to preform basic functions... hence the word "essential".


I use quinoa in many different ways. Turkey quinoa meatloaf is quite tasty, as is quinoa pudding (tastes similar to rice pudding). Hot, cold, or room temperature, I like it all ways!

You can use whatever vegetables you happen to have on-hand for this recipe. Additionally, you can play around with different dressings/flavors to suite your taste. 

Quinoa Summer Salad

Makes 6 servings
Ingredients:
  • 1 cup red quinoa, uncooked (may substitute with different colors of quinoa)
  • 1 1/2 cups vegetable or chicken stock 
  • 1 bell pepper, sliced thin
  • 3 stalks celery, sliced thin
  • 1 green onion, sliced thin
  • 1 large carrot, sliced thin
  • 3 tablespoons fat-free Italian dressing (or whatever you prefer)
Method:
  • Rinse quinoa very well, place in medium saucepan with 1 1/2 cups vegetable stock. Bring to a boil, then reduce heat and simmer uncovered 15-20 min. All the water should be absorbed/evaporated. 
  • Toss cooled quinoa, bell pepper, celery, onion, carrot, and dressing. Serve cold.

NUTRITIONAL INFORMATION

(For 1/6th of the recipe)
  • Calories- 131
  • Carbohydrates- 25g
    • Sugar- 3g
    • Fiber- 3g
  • Fat- 2g
  • Protein- 4g

Thursday, 28 June 2012

Oatmeal Banana Protein Cookies



Bananas and applesauce make it possible for this cookie to be moist, while still being low-fat. 


Imagine a mixture between muffins and traditional cookies; soft and spongy, but chewy and crisp at the same time. This recipe has everything I look for in a good cookie... and it includes chocolate :D


Oatmeal Banana Protein Cookies

Makes 18 cookies


Ingredients:

  • 2 bananas, mashed
  • 2 teaspoons vanilla extract
  • 1/2 cup brown sugar, or sweetener of choice (I used 12g of raw stevia, or 6 packets)
  • 1/4 cup egg substitute, or 1 egg
  • 1/4 cup applesauce, or margarine

  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • 1/2 teaspoon baking soda
  • 1/8th teaspoon salt
  • 3/4 cup flour
  • 1 1/4 cup quick oats
  • 1/4 cup protein powder (vanilla or chocolate)
  • 1/2 tablespoon cocoa powder
  • 6 squares dark chocolate, chopped (equalling 300 calories- I used Lindt dark chocolate with sea salt)
Method:
  • Preheat oven to 350 degrees F. Spray a cookie sheet with nonstick spray.
  • In 1 bowl, mix together first 5 ingredients. In a separate bowl, mix together the rest of the ingredients. Combine the wet with the dry and mix until dough comes together. 
  • Spoon dough onto greased cookie sheet and bake 15 min. For puffier cookies, refrigerate dough for about 1 hour before baking.

NUTRITIONAL INFORMATION
For 1 cookie (1/18th of the recipe)
  • 80 Calories
  • 13g Carbohydrates
    • 3g Sugar
    • 1g Fiber
  • 2g Fat 
  • 4g Protein

Tuesday, 26 June 2012

Spinach Cottage Cheese Quiche



This is a great low-calorie meal for any time of the day! It provides you with 18g of protein and just 170 calories per generous serving, so you won't get hungry soon after. 


Though you may think that a quiche would be time consuming, you would be wrong! This recipe comes together in minutes. I chose to skip out on a crust because I prefer it without, but you could bake this in a pre-made pie crust if you so desire. 


As an added bonus, you get all the nutrients of spinach. Iron, calcium, vitamin K, fiber, and folic acid are just a few of the great health benefits spinach offers. 


Breakfast, Lunch, or Dinner... add this to your weekly routine. You will not be sorry. 


Spinach Cottage Cheese Quiche

(Makes 4 generous servings)

Ingredients:

  • 1 15oz (425g) container fat-free cottage cheese
  • 1 10oz package frozen spinach, thawed and well drained
  • 2 eggs
  • 2 egg whites
  • 1/2 onion, minced
  • 1 clove garlic, minced
  • salt and pepper to taste
  • 2 teaspoons zero calorie "Parmesan and Herbs" seasoning (may substitute with paprika or cheese)
  • nonstick spray
Method:
  • Preheat oven to 450 degrees F. Lightly coat an 8x8 square dish with nonstick spray (round is fine too).
  • In a large bowl, combine cottage cheese, spinach, eggs, egg whites, onion, garlic, salt, and pepper. Mix well and pour into greased baking dish. Sprinkle top with "parmesan & herbs" seasoning if desired. Bake for 40-45 min, or until set in the middle. 

NUTRITIONAL INFORMATION
(1/4th of the entire recipe)
  • 170 Calories
  • 17g Carbohydrates
    • 9g Sugar
    • 3g Fiber
  • 3g Fat
  • 18g Protein

Monday, 25 June 2012

Thin Crust Turkey Pizza





This thin crust pizza is bursting with flavor! Gooey cheese, lean turkey breast meat, and your favorite vegetables create a great meal for adults and kids... I mean, what kid doesn't like pizza?


I chose to keep my pizza simple with turkey, cheese, and some sliced peppers. The beauty of this recipe is that you can top yours with whatever you like. Some other favorites of mine include: apples, Gorgonzola cheese, and arugula; feta, olives, onions, and green peppers; chicken and low-cal BBQ sauce; and the traditional margherita toppings (i.e., tomatoes, thinly sliced mozzarella, and fresh basil).

This crust is amazing too, so flavorful and moist. In my opinion, the crust is what makes, or breaks, a pizza. 




Thin Crust Turkey Pizza

(Makes 12 slices)

CRUST:

Ingredients:
  • 2 cups bread flour (240g)
  • 1 packet fast-rising active dry yeast (2 teaspoons)
  • 1/4 teaspoon salt
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 2 cloves garlic, minced
  • 3/4 cup very warm water (not hot, about 110 degrees F)
  • 1/2 tablespoon extra virgin olive oil
Method:
  • Mix flour, yeast, salt, basil, oregano, and minced garlic together in a large bowl. Add water and knead several times until you form a smooth oval. Pour 1/4 tablespoon olive oil in a large bowl; rub it evenly around the bowl. Place dough into the oiled bowl, pour the remaining 1/4 teaspoon olive oil onto the dough and lightly rub around. Cover the bowl with a towel and let rest 10 min (or until doubled in size). 
  • Pre-heat oven to 425 degrees F and coat a 14-inch round pizza pan with nonstick spray. Press the dough into the pan with lightly oiled fingers. Top with desired toppings (I listed mine below) and bake 15-20 min.

NUTRITIONAL INFORMATION
(for 1/12th of the crust recipe, not including any toppings)
  • 73 Calories
  • 14g Carbohydrates
    • 0g Sugar
    • 1g Fiber
  • 1g Fat
  • 3g Protein

TOPPINGS:

Ingredients:
  • 1/2 cup pizza sauce (basically marinara)
  • 1 turkey breast fillet (125g), grilled and diced
  • 1/4 of each a red, yellow, and green bell pepper
  • 2 fresh basil leaves, torn apart
  • 3/4 cup part-skim shredded pizza mozzarella 
Method:
  • Evenly spread pizza sauce over dough, leaving a small border around the edges (the crust). Thinly slice bell peppers; spread them, and the turkey, evenly over sauce. Sprinkle cheese on top, and top with torn basil. Bake in 425F oven for 15-20 min.


NUTRITIONAL INFORMATION
(for 1 slice (1/12th) of pizza, including crust AND toppings)
  • 111 Calories
  • 16g Carbohydrates
    • 1g Sugar
    • 1g Fiber
  • 2g Fat
  • 8g Protein

Sunday, 24 June 2012

Chocolate Peanut Butter Banana Smoothie




Smoothies are a great healthy snack for when you are on-the-go. They can also be a meal replacement, in a pinch, if you are running behind schedule. You will see in this recipe that you can add protein powder if you want it to be more of a meal replacement.



The flavor profile of this smoothie is truly decadent! Rich chocolate, sweet banana, and creamy peanut butter create this frosty summer delight.

Chocolate Peanut Butter Banana Smoothie

(Makes 2 servings)

Ingredients:
  • 1 small, frozen banana
  • 1/2 cup unsweetened almond milk
  • 1 teaspoon vanilla extract
  • 1 tablespoon cocoa powder
  • 2 tablespoons smooth peanut butter
  • sweetener to taste (I used 1 packet of stevia)
  • 1 scoop vanilla or chocolate protein powder, optional
  • 3-4 ice cubes, optional
Method:
  • Place all ingredients in blender; blend until smooth, about 45 seconds. Enjoy!

NUTRITIONAL INFORMATION
(for 1/2 of the recipe)
  • 153 Calories
  • 17g Carbohydrates
    • 7g Sugar
    • 4g Fiber
  • 10g Fat
  • 5g Protein

Saturday, 23 June 2012

Cheesy Chicken Enchilada Casserole


Enchiladas are great, but with all the high-calorie sour cream and cheese, it is hard to fit them into a healthy balanced diet. My version uses fat-free Greek yogurt in place of sour cream, which saves you 195 calories! Also swapped out are the high-fat cheeses, oils, and tortillas.


This recipe is easily doubled for a large group, and adaptable to different tastes. You could substitute cream of mushroom soup for cream of chicken. You could also replace the Greek yogurt with low-fat sour cream. Additionally, you can play with the amount of jalapeños you add, depending on preference.

Cheesy Chicken Enchilada Casserole

Makes 6 servings

Ingredients:


  • 3 chicken breasts (4oz each), diced
  • 6 small, low-calorie tortillas (like weight watchers)
  • 1/2 green bell pepper, diced
  • 1/2 small onion, diced
  • 1 jalapeño pepper, seeds removed and diced
  • 1/2 cup fat-free plain Greek yogurt
  • 1/2 cup cream of chicken condensed soup, 98% fat-free
  • 1/4 cup fat-free cream cheese
  • 1-2 tablespoons chilli powder (more or less depending on taste)
  • salt and pepper to taste
  • 1/2 cup reduced-fat shredded "tex mex" cheese


Method:


  • Preheat oven to 375 degrees F. Spray an 8x8 baking dish with nonstick spray.
  • In a non-stick frying pan, fry diced bell pepper, onion, and jalapeño pepper in a little water over medium heat (no oil). Add chicken and continue to cook until chicken is no longer pink (adding more water as needed). Water should be mostly evaporated. Add Greek yogurt, cream of chicken soup, cream cheese, and chilli seasoning. Heat through.
  • In an 8x8 pan, layer 2 tortillas (I find it easiest to cut them in half, then place the cut edge facing one of the 4 edges of the pan. Repeat 3 more times until the entire bottom is covered. Refer to picture below to get the idea of it), then 1/2 the chicken mixture. Repeat once more, then top the chicken mixture with the last 2 tortillas. Sprinkle the top with cheese and bake for 35 min, or until cheese is golden and bubbly. 
*Note: you may want to divide your cheese so that 1/4 cup is inside the casserole and 1/4 cup is on top.

First half of bottom layer

Bottom layer finished (2 tortillas, each cut in half)

Second layer of tortillas



NUTRITIONAL INFORMATION

For 1/6th of the recipe:
  • 206 Calories
  • 22g Carbohydrates
    • 3g Sugar
    • 4g Fiber
  • 6g Fat
  • 20g Protein

Thursday, 21 June 2012

Chocolate Chip Peanut Butter Protein Balls



The combination of chocolate and peanut butter is a favorite of mine. This recipe is incredibly easy to make, and never fails to taste amazing.


CHOCOLATE + PEANUT BUTTER = UNBELIEVABLY TASTY... math, right?

These may be tasty, but they don't spike your blood sugar like a peanut butter cup would. In fact, these scrumptious little balls are quite nutritious! Each ball provides a significant amount of protein and healthy fats.

Hopefully you enjoy these as much as I do! I mean really... how could you not like these?




Chocolate Chip Peanut Butter Protein Balls

Makes about 4 1-inch balls

Ingredients:
  • 1 scoop vanilla protein powder (around 32 grams--> mine was 100 cals per scoop)
  • 1 full dropper of liquid stevia (or 1 tablespoon honey)
  • 2 tablespoons smooth peanut butter 
  • Up to 1 tablespoon water* (more or less depending on desired consistency)
  • 2 teaspoons mini chocolate chips
Method:
  • Stir together protein powder, liquid stevia, and peanut butter in a small bowl. Stir until very well combined.
  • Gently fold in the chocolate chips and form into 4 balls. 
You may add more honey or liquid stevia instead; however, this will increase your calorie count. 

NUTRITIONAL INFORMATION
For 1/4 of the recipe, or 1 ball
  • 82 Calories
  • 6g Carbohydrates
    • 3g Sugar
    • 2g Fiber
  • 5g Fat
  • 6g Protein


You can mix up the "add-ins" however you choose. I like the chocolate chips myself, but here are some other options:


  • almonds
  • walnuts
  • oats
  • coconut flakes
  • dried fruit

Wednesday, 20 June 2012

Birthday Cake Pop Cake!

Sorry it has been so long since my last post. I was busy making my mom her 50th birthday cake. Since this cake is NOT low calorie, I will not post the recipes I used. If anyone is interested, just leave a comment below and I will email it to you :)





I made about 300 cake pops for this cake, but only 150 were needed for the cake... we had no problem getting rid of the other 150 ;) It is okay to indulge every once in a while.


I dipped each ball in chocolate, then piped on more chocolate in a swirl pattern. I also painted on lustre dust to make them shimmery.


I covered a 3 tier cake dummy in pink and white fondant, then placed edible pearls around the base of each one. My boyfriend then drilled evenly-spaced holes into the cake so I could stick each cake pop into the cake.


Finally, I made an edible "50" to go on top out of fondant, chocolate, and edible silver/pink balls.



Tuesday, 12 June 2012

Banana Chocolate Chip Muffins




I have been searching for a low-fat, yet delicious and moist, banana muffin recipe for a while, to no avail. After trying quite a few recipes (mostly ending in dry, tasteless, messes), I decided to come up with my own.



I think these were a huge success! I snuck a bite while they were still cooling... warm melted chocolate chips with the tempting flavor of banana bread :)


Banana Chocolate Chip Muffins

(Makes 12 muffins)

Ingredients:
  • 3 medium, ripe bananas 
  • 1 egg white
  • 1/4 cup reduced calorie margarine, melted
  • 1.5 teaspoons vanilla extract
  • 1/8 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 2/3 cup sweetener of choice
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 2/3 cup flour
  • 1/2 cup quick oats
  • 1/4 cup chocolate chips
Method:
  • Preheat oven to 350 degrees F. Spray a muffin tin, or line with 12 liners. 
  • In a medium bowl, mash ripe bananas. Add egg white, melted margarine, vanilla, salt, cinnamon, and sweetener; stir well. Add flour, oats, baking soda, and baking powder; stir until just combined. Fold chocolate chips into batter. 
  • Spoon batter into muffin tin (should make 12) and bake 15-20 min.

NUTRITIONAL INFORMATION
(For 1 muffin- 1/12th of the recipe)
  • 106 Calories
  • 18g Carbohydrates
    • 7g Sugar
    • 2g Fiber
  • 3g Fat
  • 2g Protein

Saturday, 9 June 2012

Cake Batter Ice-Cream




My birthday was a couple days ago, so I had a treat or three of course. I decided to get some Cold Stone Creamery ice-cream. Cake batter seamed like a suitable flavor to pick :)




It was love at first bite... I know, that was cheesy. I became determined to find a recipe that was at least a remotely healthier version of the stuff.


This is my version of Cake Batter Ice-Cream. I honestly think I like this version better! It is incredibly creamy, and the flavor of cake batter is strong.


If you do not have an ice cream maker, do not worry! I will include directions for making it both ways.


Cake Batter Ice-Cream
(8 servings)

Ingredients:
  • 1 cup nonfat milk
  • 2 cups fat free half and half (or half and half "light")
  • 1 teaspoon vanilla
  • 2/3 cup sweetener of choice
  • 2/3 cup sugar free cake batter mix (flavor of your choice)
  • 1/4 teaspoon baking powder (optional for added cake flavor)
  • 1/8th teaspoon salt
  • 2 teaspoons vodka
  • additional sprinkles, optional
Method:

With an ice-cream maker:
  • Chill ice-cream maker according to manufacturer directions.
  • Whisk (or blend) together all ingredients, except additional sprinkles (because the color will bleed). Add liquid to the barrel of your ice-cream maker and follow manufacturer directions. Just before removing the ice-cream and placing it in the freezer, add in any additional sprinkles you wish. Store in an airtight container in the freezer. 
Without an ice-cream maker:
  • Blend all ingredients together, except additional sprinkles. Place all the liquid in ice cube trays, or in a large, shallow dish. Freeze until solid, then place into a food processor or Magic Bullet type blender. Blend until very smooth, then stir in additional sprinkles. 

NUTRITIONAL INFORMATION
(For 1/8th of the recipe)
  • 110 Calories
  • 22g Carbohydrates
    • 3g Sugar
    • 0g Fiber
  • 3g Fat
  • 3g Protein

Friday, 8 June 2012

Baked Gooey Cheese Sticks






Fried cheese is ssoo good, but all the fat and calories make it hard to fit into a healthy diet. My version is baked instead of fried, saving a ton of extra calories and fat.




My breaded and baked  mozzarella sticks make a perfect appetizer paired with marinara sauce, low-fat ranch, or even jalapeño jelly for dipping. I used light string cheese and added cayenne pepper to create my own spin on this American pub favorite.


Look at how gooey and stringy the cheese is.... perfection!


Make sure you don't skip freezing the sticks before baking them. Otherwise, you will end up with a cheesy mess all over your baking pan.

Baked Gooey Cheese Sticks

(Makes 12 servings, 2 sticks per serving)

Ingredients:
  • 12 light string cheese sticks
  • 2 egg whites
  • 3 tablespoons flour
  • 6 tablespoons breadcrumbs
  • 6 tablespoons panko crumbs
  • 1/4 teaspoon cayenne pepper (more or less depending on taste)
  • 1 tablespoon dried Italian spices
  • nonstick cooking spray
Method:
  • Cut each cheese string in half, creating 24 equal pieces. Place all the pieces on a plate and freeze for approx. 1 hour, or until frozen.
  • In a small bowl, whisk together egg whites. On a small dish, spread out the flour. In another small bowl, combine breadcrumbs, panko, cayenne, and Italian spices.
  • Dip each frozen cheese stick into the flour, then egg whites, then breadcrumb mixture. Be sure to tap off excess flour before dipping into the egg mixture. Place the breaded sticks onto a parchment paper (or aluminium foil) lined baking sheet and freeze until ready to bake. 
  • Preheat oven to 400 degrees F.  Lightly coat the tops of the sticks with cooking spray, then bake for 3-4 min per side. You want each side to be crisp and lightly browned, but you do not want the cheese to bubble out everywhere.


NUTRITIONAL INFORMATION


1 serving = 2 cheese sticks:


  • 78 Calories
  • 4g Carbohydrates
    • 3g Sugar
    • 0g Fiber
  • 3g Fat
  • 9g Protein




Monday, 4 June 2012

Sriracha and Jalapeño Jack Swirled Bread



Spicy Sriracha with gooey, warm, jalapeño jack cheese... all swirled inside a moist and tasty bread. All of that for only 50 calories per slice!!


I am not sure why I haven't done this combination before! Sriracha and jalapeño jack cheese are sandwich regulars of mine, so it would only make sense that they taste delicious together inside homemade bread. Also, who doesn't like the smell of fresh bread?


This recipe for bread could be paired with other flavor combinations as well. I can't wait to try it swirled with cinnamon and sugar or apple and brie. My mom likes it plain with just some herbs mixed into the dough (e.g., rosemary, garlic, thyme, onion, etc.).


As for how to eat it, there are many possibilities. It is great toasted with cream cheese, used as sandwich bread, or on its own.






Sriracha and Jalapeño Jack Swirled Bread

(Makes 2, 9inch loaf pans- 12 slices each)

Ingredients:
  • 1 1/4 cups warm water (not hot)
  • 1 packet active dry yeast
  • 1 teaspoon sugar 
  • 2 1/2 cups bread flour (you may need more or less)
  • 1/2 teaspoon salt, plus more for sprinkling
  • 1/8 cup Sriracha (more or less depending on how spicy you like it)*
  • 2/3 cup shredded light jalapeño jack cheese (or light "tex mex" blend)
  • nonstick cooking spray
Method:
  • Pour warm water into a large bowl. Dissolve sugar into the water, sprinkle yeast over the top, and cover for 5 min. Make sure your yeast has been "activated" (foamy looking) before adding flour.
  • Add 1 cup flour to the water/yeast mixture. Stir until combined and cover in a warm place for 30 min. Once it has risen for 30 min, add another cup of flour, and 1/2 tsp salt; stir until it becomes difficult to continue stirring. Turn out onto a floured surface. Begin kneading the dough, adding more flour as necessary. Knead dough until smooth and pliable, not sticky (about 10 min). You may need more or less than 2 1/2 cups of flour; however, you should not need more than 3 cups total. Place kneaded dough into a bowl which has been lightly coated with nonstick spray. Cover in a warm place until doubled in size (about an hour).
  • Punch down dough and press into a rectangle about as long as two loaf pans (18 inches), horizontally. If you are having trouble with this, you may not have let the dough rest long enough. Spread Sriracha over the rectangle, avoiding a 1-inch strip on the top and bottom. Sprinkle the cheese over the Sriracha (avoiding the 1-inch strips again). Begin rolling the dough from the bottom like you would a jelly roll. Press together the seam and turn the roll seam-side down. Cut the roll in half, placing each half in a greased 8inch loaf pan. Cover each pan in a warm place until doubled in size.
  • Preheat oven to 400 degrees F and place a pan of water on the bottom rack to keep the oven moist. Once each loaf has doubled in size, cut a 1/4 inch slit down the center of each one, sprinkle with salt (optional), and bake for 30 min in the center of your oven. Store refrigerated in an airtight container (best before 3-4 days). 
*Sriracha is a Thai type of hot sauce. It is made from chili pepper paste, garlic, vinegar, salt, and sugar. 1/8th of a cup was quite mild, in my opinion. If you like things spicier, add 1/4 cup.  


NUTRITIONAL INFORMATION

For 1 slice (1/12th of 1 loaf):
  • 50 Calories
  • 9g Carbohydrates
    • 0g Sugar
    • 0g Fiber
  • 1g Fat
  • 2g Protein



Saturday, 2 June 2012

Boston Cream Pie Cupcakes



I have been craving Boston cream pie doughnuts lately, so I  experimented with a few recipes to satisfy my craving. I think I finally found a winner. After quite a few failures, I present to you... Boston Cream Pie Cupcakes :)


These cupcakes are filled with a creamy vanilla custard and topped with a chocolate glaze. They are perfectly prepackaged for easier portion control. The egg whites in the cake batter make the finished cake very light and fluffy, while remaining moist and supple.


Thank goodness this recipe only makes 10 cupcakes, because it is very hard to stop at just one.




Boston Cream Pie Cupcakes

(10 regular sized cupcakes)

Ingredients:

Batter:
  • 3 egg whites
  • 1/4 cup sweetener of choice (I used 6g stevia)
  • 1/4 cup reduced calorie margarine
  • 3/4 cup sweetener of choice (I used 18g stevia)
  • 2 tablespoons unsweetened applesauce
  • 1 1/2 teaspoons vanilla extract
  • 1 1/3 cups cake flour
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 2/3 cup unsweetened almond milk (or milk of choice, like skim milk)
  • nonstick cooking spray
Cream Filling:
  • 1/4 cup sweetener of choice (I used 6g stevia)
  • 1.5 tablespoons cornstarch
  • scant 1/8 teaspoon salt
  • 1/2 cup + 2 tablespoons unsweetened almond milk
  • 1 very small egg yolk (or a little less than 1 big one)
  • 3/4 teaspoon vanilla extract
Chocolate Glaze:
  • 3 tbs sweetener of choice (I used 4g stevia)
  • 1 1/2 tablespoons cocoa powder
  • 1 teaspoon cornstarch
  • 1/3 cup unsweetened almond milk
  • 1/2 teaspoon vanilla extract
Method:


Batter:


  • Preheat oven to 350 degrees F. Line a muffin tin with 10 liners; spray each with nonstick spray.
  • In a small bowl, beat egg whites on high speed until soft peaks form. Add 1/4 cup sweetener (unless you chose a liquid sweetener such as agave) and continue beating until stiff peaks form. Set aside.
  • In a medium-large bowl, beat together margarine and 3/4 cup sweetener on medium speed until light and fluffy (if you chose a liquid sweetener, add the entire cup now). Add applesauce, and vanilla. Sift together flour, baking powder, and salt in a separate bowl. With the mixer on low speed, alternate adding flour mixture with almond milk starting and ending with flour; mix until smooth. Add about 1/3 of the egg whites to the batter and mix until smooth. With a spatula, fold in the remaining egg whites until no white streaks are left. Spoon batter into 10 cupcake liners, bake for 13-17 minutes at 350F. 
  • Cool cupcakes completely on a wire rack before filling/glazing. 
Cream Filling:
  • Whisk together sweetener, cornstarch, salt, almond milk, and egg yolk in a small saucepan over medium heat. Bring to a boil while whisking constantly, and continue cooking for an additional minute or two. Remove from heat and stir in vanilla. Cover and refrigerate until set.
Chocolate Glaze:
  • Whisk together sweetener, cocoa powder, and cornstarch in a small saucepan. Slowly add almond milk and bring to a boil over medium heat while whisking constantly. Remove from heat and stir in vanilla. Set aside until cupcakes are cooled and filled. 
Putting it all together:
  • Cut a small circular hole out of each cupcakes center (being careful not to go all the way to the bottom). 


  • Place cream filling in a plastic bag, snip a corner off to create a small hole. Fill each cupcake hole with filling.


  • Carefully spread an equal amount of glaze on-top of each cupcake. Be careful not to mix together the cream filling and glaze. 

NUTRITIONAL INFORMATION
(Based on making 10 cupcakes)


For just 1 cupcake (no filling/glaze):


  • 82 Calories
  • 13g Carbohydrates
    • 1g Sugar
    • 1g Fiber
  • 2g Fat
  • 3g Protein
For 1 Boston Cream Pie Cupcake (including everything: filling/glaze/cupcake):
  • 98 Calories
  • 15g Carbohydrates
    • 1g Sugar
    • 1g Fiber
  • 3g Fat
  • 4g Protein

Friday, 1 June 2012

Cheesy "Jalapeño Popper" Stuffed Turkey Breasts


Turkey breasts stuffed with gooey jalapeño cheddar jack cheese, luscious cream cheese, crisp turkey bacon, and spicy jalapeño peppers... can you get much better than that?


One of my favorite recipe blogs is SkinnyTaste. Gina always has great recipes. I have tried her Cheesy Jalapeño Popper Baked Chicken recipe several times now and it is very delicious; however, I have made a few twists of my own based on calories and flavor.


Gina uses chicken and pork bacon in her original recipe, I used turkey breast and turkey bacon instead. Turkey is even leaner than chicken, and most definitely leaner than pork, so those changes alone make for less calories. Also, I prefer panko bread crumbs (found in the Asian aisle of most grocery stores) over regular bread crumbs because they are extra crunchy.

After pounding out the fillet, spread 1/8th of the cheese mixture over 2/3rds of it.

Begin rolling the fillet, ensure that the cheese mixture is fully enclosed.


Once rolled tightly, secure edges with toothpicks. 

MMMMM!



Cheesy "Jalapeño Popper" Stuffed Turkey Breasts

(Adapted from skinnytaste.com)

Ingredients:
  • 4 turkey breasts (6oz each), filleted in half 
  • 2 slices turkey bacon, cooked and diced
  • 3 jalapeño peppers , chopped (remove seeds for milder)
  • 4 ounces 95% fat-free cream cheese
  • 3 ounces (1/4 plus 1/8 of a cup) reduced fat shredded jalapeño cheddar jack ("tex mex")
  • 2 tablespoons green onions, chopped (green part only)
  • 1/2 cup Panko bread crumbs*
  • 2 limes, juiced
  • salt and pepper, to taste
  • nonstick cooking spray
Method:
  • Preheat oven to 425 degrees F. Line a baking sheet with parchment paper (or spray with nonstick spray).
  • Fillet each turkey breast in half (making 8, 3oz fillets). Place 1 fillet between plastic cling-wrap and pound until 1/4 inch thick, repeat with remaining turkey. Sprinkle all fillets with salt and pepper, set aside. 
  • In a medium bowl, combine turkey bacon, jalapeños, cream cheese, jack cheese, and green onions. In a shallow dish, place panko bread crumbs. In another bowl, pour in lime juice. 
  • Add 1/8th of the cheese mixture to each turkey fillet. Leave space around the edges of the turkey, only covering about 2/3rds. Roll the turkey and secure with toothpicks to keep the cheese inside during baking. 
  • Dip each breast into the lime juice, then panko, then place on the lined baking sheet. Bake for 20-25 minutes.

*Found in the Asian aisle of most supermarkets 




NUTRITIONAL INFORMATION
(for 1 stuffed breast, 1/8th of the recipe)


  • 163 Calories
  • 5g Carbohydrates
    • 1g Sugar
    • 1g Fiber
  • 6g Fat
  • 23g Protein