170 Calorie Apple Crisp
210g apples (peeled, cored, chopped) (1 medium apple)
3 Tbsp Splenda
3 tsp Flour
2 tsp cinnamon
4 Tbsp Water
Crisp Topping
1.5 Tbsp quick-cooking oats
2 Tbsp + 3 tsp Flour
1/2 Tbsp Brown sugar
4 bsp Stevia
2.5 Tbsp splenda
pinch of baking powder
pinch of baking soda
1 Tbsp butter (45 calories)
1) Preheat oven to 350F.
2) In a bowl, mix together splenda, stevia, flour and cinnamon.
3) Place chopped apples in an 4x8 loaf pan and sprinkle with mix. Pour water over.
4) Mix together crisp topping well and sprinkle over apples.
5) Bake for 30 minutes.
Makes 2 servings at 170 calories each.
70-Calorie Cheese Sauce
This is a great sauce for your veggies. Its best to make a huge batch at once because it will be easier to blend a large batch.
1 cup Chicken Broth -20 calories
4 Laughing Cow Cheese Wedges (any flavor) -140 calories
4 Tbsp Fat Free Cream Cheese- 120 calories
Dash of Pepper
Salt optional
Directions:
1) Simmer broth in a small pan with cheeses and pepper.
2) Blend the mixture in a blender or whisk together.
3) Sauce will thicken as it cools off.
4) Store extra in fridge for later use.
Makes 4 servings: Each serving about 1/4 cup and is 70 calories.
Chicken:
Measure 600 calories of chicken. Chop up into snack pieces. Saute over some Pam spray with salt, pepper, oregano, and a touch of turmeric. After cooked, cool off completely and sort into 100 calorie portions and refrigerate or freeze. The chicken can be used in the pot pie or in wraps. Makes 6 servings at 100 calories each.
Pot Pie Crust:
Pancakes:
Makes 12 large pancakes at 50 calories each.
3/4 cup water
9 Egg Whites
3 tsp vanilla
12 squirts 0 calorie butter spray
9 Strawberries
Chop up berries. Pour a bit of stevia over strawberries to sweeten. Mix all ingredients in a bowl, then add chopped berries. Pour 1/3 cup mix into medium pan and cook on medium-high heat. Freeze extra pancakes for later use. Serve with 0 calorie butter spray and sugar free syrup.
Omelet Mixture:
Blend 16 egg whites, some mustard, sour cream, salt and pepper in a mixer. Pour into a bowl, cover and refrigerate. Use 1/4 of the mix for each mornings omelet. Makes 4 servings at 74 calories each.
Post Work-Out Smoothie Recipe: Under 200 calories
1 cup 40-Calorie Vanilla Almond Milk
3 Walnut Halves
4 Large Frozen Strawberries
2 Tbsp Light n' Fit Strawberry Yogurt
1/2 cup of frozen blueberries and raspberries mixed
1 Tbsp Frozen orange Juice concentrate
All measurements are approximate. This smoothie takes care of a little bit of omega 3 (from walnuts), calcium (from almond milk and yogurt), and fruit. It gives me a really enjoyable way to recover from workout and takes care of my sweet-tooth.
