spytechs_wife

Healthy Harvest Muffin
(this one was based on a recipe posted at bb.com)

2 cups oat bran (I used Quaker)
1.5 cups natural applesauce
½ cup fat free milk OR “Hood Carb Countdown” milk substitute
1 egg white
1 tbsp baking powder
½ cup splenda/cinnamon mixture
*optional – dash nutmeg, dash pumpkin pie spice

Preheat oven to 350 degrees.

Mix together bran, splenda mixture, baking powder, applesauce

In separate bowl mix egg white and milk, then add to other ingredients. Mix well.

Separate into 16 muffin tins and cook for approx. 25 minutes.

NUTRITIONAL INFORMATION

TOTAL MEAL:

800 calories
12g fat
143.5g carbs
37.5g protein

PER MUFFIN:

50 calories
.75g fat
9g carbs
2.3g protein

spytechs_wife

STRAWBERRY BANANA PROTEIN BAR

1 cup oats
5 scoops Champion Whey Strawberry Protein
¼ cu FF cream cheese (2 oz.)
¼ cu FF dry milk powder
2 egg whites
¼ cu water
1 small banana, mashed
2 tsp. canola oil

Preheat oven to 325 degrees. Spray 9x9 pan with cooking spray and set aside. In a medium bowl, combine oats, protein powder, and dry milk. In another bowl, beat cream cheese, egg whites, bananas, water, and oil. Add the dry mixture and beat until they are combined. Pour batter into pan and bake 25-30 minutes, until toothpick comes out clean.

Makes 6 bars.

NUTRITIONAL INFORMATION

Per bar:
215 calories
3.7 g fat
20 g carb
26 g protein

johnsbod

Thanks for the recipes and welcome to IronMass. I'm going to try those turkey burgers this week.

Are you really Mrs. Spytech?

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spytechs_wife

Super Protein Turkey Chili

1 lbs lean ground turkey
½ cup chopped green pepper (about ½ pepper)
1 8 oz. can tomato sauce (I used Contadina)
1 14 oz. can diced tomatoes (I used Hunts)
½ tsp chopped garlic, or 1 clove
1 8 oz. can cut green beans, 1 cup fresh
1 tsp. chili powder
1 tsp. cumin
1 tsp salt (opt.)

“Brown” turkey and garlic together in skillet. Add remaining ingredients and simmer for 10 min. For extra carbs eat over egg noodles or brown rice. For extra yum, add a small amount of FF cheese! For more carbs, add black or navy beans!

NUTRITIONAL INFORMATION

TOTAL MEAL:

784 calories
7.5 fat
42 carbs
134 protein

I SPLIT INTO 3 SERVINGS:

262 calories
2.5 fat
14 carbs
45 protein

spytechs_wife

Spaghetti Squash and Chicken with sauce

Prepare squash: Cut one squash in half lengthwise and de-seed. Bake in pre-heated oven at 350 degrees for 45 minutes. When done, scrape out squash with a fork. (It will come out looking like spaghetti noodles!)

Squash Nutritional Information:
1 cup serving (155g)
CAL 42
FAT 0
CRB 10 (fib-2)
PRT 1

Prepare chicken: Grill or fry chicken breast with a dash of olive oil and chopped basil leaf. (Cut up into pieces or leave it whole.)

Prepare sauce: In processor mix ½ cup diced canned tomatoes, ½ tblsp olive oil, ½ tsp minced garlic, 1 fresh basil leaf. Simmer in pot until food is ready.

Sauce Nutritional Information: (for entire batch-makes enough for one person)
CAL 90
FAT 7
CRB 6
PRT 1

The oil is optional in the sauce. You can use just the tomatoes if you don’t need the extra fats.

Serve hot with low fat parmesan cheese!

spytechs_wife

“White Chili” Turkey Soup

This recipe makes A LOT of soup! So plan on having guests or freezing it.

8 cups of organic chicken broth
2 lbs lean ground turkey
14.5 ounce can green beans
10 oz. can cannellini beans (or navy beans)
4.5 ounce green chilis
14.5 ounce can diced tomatoes
2 tsp cumin
2 tsp chili powder
1 tsp coriander
dash onion powder
dash garlic salt
½ tsp chopped garlic, or 1 clove

“Brown” turkey and garlic together in skillet. Simmer other ingredients in large pot. Add turkey and simmer for 10 minutes. I like to serve with Wasa crackers and cottage cheese.
MEAL TOTALS:
CAL- 1865
FAT- 19
CRB- 114
PRT- 303

130 ounces of soup

10 servings of 13oz. each
CAL 186.5
FAT- 2
CRB- 11.5
PRT- 30

spytechs_wife

thank you for the welcome john. i am in fact mrs. spytech

:bigthumbu

Pj-Macx

Great recipes... Thanks for adding them.. Welcome to IronMass.. Great to have you here with us..

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spytechs_wife

Eggplant Lasagna
(another modified from recipe on bb.com)

8 oz. eggplant
1 lbs lean ground turkey
½ cup chopped green pepper (about ½ pepper)
1 medium red bell pepper
2 tsp garlic (or 4 cloves)
1 tsp fresh basil
1 tsp fresh oregano
1 cup fat free ricotta cheese
2 egg whites
2 tsp parsley flakes
1 cup canned diced tomatoes
5 oz. fat free mozzarella

Preaheat oven to 350 degrees. Peel and thinly slice eggplant. Arrange in one layer on baking sheet and bake until tender. (about 7 min)

Sautee garlic and peppers until soft. Add turkey and “brown.” Season with salt and pepper to taste, add tomatoes and a bit of water, and simmer about 10-15 minutes. Add basil and oregano and stir through.

In separate bowl, mix ricotta, egg whites, and parsley.

Assemble dish by spreading small layer of meat in bottom of baking dish. Add the layer of eggplant followed by more meat, ricotta mixture, and finally a layer of mozzarella. Keep layering until dish is full. (Will depend on size of dish. I used a large baking dish and only got 1 layer of everything. ) Cover and bake at 350 for about 45 minutes. Then remove cover and bake until cheese is slightly golden.


NUTRITIONAL INFORMATION

TOTAL MEAL:

1163 calories
8.5 fat
47 carbs
201 protein

I SPLIT INTO 6 SERVINGS:

195 calories
1.5 fat
10 carbs
34 protein

powerman2000

Can I introduce you to my wife?

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Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

spytechs_wife

i would love to meet your wife-- i need some girlfriends

heres a pic of the spaghetti squash/chicken dish. yum!

Attached Images

YUMMY.jpg (250.5 KB, 32 views)

dnyc99

Awesome recipes! :winkthumb

Thanks for sharing Mrs. Spytech.

Glad to have you join us.



~D~


PS: TY for including the macros./cals too!!

__________________

spytechs_wife

Baked Kettle Corn

½ cup unpopped white popcorn
2 egg whites
1 cup splenda
1 tblsp salt
2 tsp vanilla extract

Preheat oven to 325 degrees. Spray baking sheets with non-stick spray. Air pop popcorn. In small bowl beat egg whites and mix in other ingredients until well mixed. Pour mixture over popcorn and toss or mix with hands. Spread on baking sheet(s) and cook for approximately 25 minutes.

NUTRITIONAL INFORMATION

Per serving: (makes 2 servings)

130 calories
1g fat
26g carbs
7g protein

If you need/want the fats or sugars, add nuts and/or 2 tblsp honey before cooking! Take this snack to holiday parties to keep you away from the junk.

:bigthumbu

spytechs_wife

Pumpkin Tomato Chili (from Oxygen)

2 lbs leanest ground turkey breast
1 can dark red kidney beans rinsed and drained
1 can cannellini beans rinsed and drained
1 large onion, chopped
5 ½ cups low or no-sodium tomato juice
2 14.5oz cans diced tomatoes in juice
1 ¼ cups canned 100% pumpkin
2 tbsp sugar free maple syrup
1 ½ tbsp pumpkin pie spice
1 ½ tbsp chili powder
1 tsp nutmeg

In large pot, cook ground turkey breast on high heat until “browned.” Stir in onion and cook for about 5 minutes. Stir in beans, tomato juice, diced tomatoes, pumpkin, and maple syrup. Add seasonings and simmer for about an hour. Serve and enjoy!

NUTRITIONAL INFORMATION

TOTAL MEAL: (makes approx. 125 ounces)
CAL 2492
FAT 20
CRB 251
PRT 340

FOR 10 SERVINGS OF 12.5 OUNCES: (each)
CAL 250
FAT 2g
CRB 25g
PRT 34g

FOR 12 SERVINGS OF 10.5 OUNCES: (each)
CAL 208
FAT 1.7g
CRB 21g
PRT 28g

spytechs_wife

Comforting Crock-Pot Turkey Stew

1 lbs lean turkey tenderloins, cut into ½ inch pieces and fat removed
1 medium onion, chopped
8 ounces cut carrots
5 cups frozen squash mix
3 cups low sodium chicken broth OR vegetable broth
½ cup uncooked wild rice or wild/brown blend
1 15 ounce can soup beans (beans, barely, lentils, etc. I used Westbrae Organic)
1 tsp garlic powder
1 tsp coriander
½ tbsp garlic salt (optional- just put in some minced garlic if you want)
½ tbsp salt (optional)
½ tsp pepper

In slow cooker, put onions on bottom, next carrots, rice, squash, meat, and beans on top. Mix spice ingredients into chicken broth and pour into slow cooker, over the other ingredients. Cook on low for approximately 7-8 hours. Stir lightly after 2 hours and hourly after that, if you can.

This has a light taste to it, but it’s warm and somewhat mushy and very comforting on a cold day. It is VERY high in fiber and low in fat. Add oils if you need the fats.

NUTRITIONAL INFORMATION

TOTAL MEAL:
CAL 1360
FAT 5
CRB 175
PRT 152

FOR 7 SERVINGS OF 12 OUNCES: (each)
CAL 195
FAT <1
CRB 25
PRT 22

spytechs_wife

Pumpkin Pie Protein Shake

½ cup light soy milk (8th Continent)
½ cup canned 100% pumpkin (122g) (Libby’s)
1 6.4oz can Stallone High Protein Vanilla Pudding (http://www.instonenutrition.com/shop/pudding.asp)
1 tsp Splenda
1 tsp cinnamon
2 shakes pumpkin pie spice

Mix in blender until well blended. Enjoy! Makes 1 serving.

NUTRITIONAL INFORMATION

CAL 165
FAT 2.5g
CRB 11g (5g fiber)
PRT 25g

SUBSTITUTE SKIM MILK

CAL 185
FAT 2g
CRB 16g (5g fiber)
PRT 26g

spytechs_wife

Oatmeal Banana Blueberry Cookies

1 ½ cup quick oats
½ cup frozen blueberries
2 medium bananas, mashed
2 tbsp honey
2 tsp cinnamon
½ cup splenda
2 egg whites

Preheat oven to 350 degrees. Spray cookie sheets with non-stick spray.

Mix all ingredients and drop by tablespoons onto cookie sheets. Bake for 15-20 minutes. Recipe makes about 22-24 cookies.

Nutritional Information for TOTAL batter:
CAL 850
FAT 8.5
CRB 180
PRT 30

Nutritional Information for 24 cookies:
CAL 35
FAT 0.4
CRB 7.5
PRT 1.25

spytechs_wife

Very Hearty Turkey Pasta Sauce – Low Fat, Low Carb!

1 lbs leanest ground turkey
16 oz tomato sauce
14.5 oz can diced tomatoes
½ medium onion
1 tsp minced garlic
1 green bell pepper, chopped
1 tsp oregano
pepper to taste

Cook turkey in skillet. In large saucepan, bring other ingredients to a boil. Add turkey and simmer for 10 minutes. Serve over spaghetti squash or your favorite pasta.

NUTRITIONAL INFORMATION

TOTAL BATCH:
CAL 800
FAT 7
CRB 43
PRT 137

6 servings of 7.5 oz each:
CAL 135
FAT 1
CRB 7
PRT 23

spytechs_wife

Low-Fat, Deliciously Moist, GUILT FREE Brownies

1 cup unbleached flour
¾ cup cocoa powder, sifted
1/3 cup vanilla protein isolate (I used IsoPure brand)
2 tbsp sugar free chocolate chips
2 egg whites
2 cups of baby food prunes OR non chunky applesauce
¾ cups fat free vanilla yogurt
2 tbsp skim milk
1 ¼ cup Splenda
1 tsp baking powder
½ tsp baking soda
1 tsp vanilla extract

Preheat oven to 350 degrees. Mix Splenda, flour, cocoa, protein powder, baking powder, baking soda, and 1 tbsp of chocolate chips in a bowl.

In larger bowl mix egg whites, prunes/applesauce, yogurt, milk, and vanilla extract.

Slowly add dry ingredients into the wet and blend thoroughly.

Spray 8x8 inch pan with nonstick cooking spray and pour mixture into pan.

Top with 2nd tbsp of chocolate chips and bake for approximately 30-35 minutes.

Keep in refrigerator after a few days.

NUTRITIONAL INFORMATION

TOTAL BATTER:
CAL 1387
FAT 17
CRB 253
PRT 60

FOR 16 BROWNIES: (each)
CAL 87
FAT 1
CRB 16
PRT 4