Recipe from Chalene Johnson's myspace...she does the TurboJam series that I love!

Jenn

MINI VEGGIE QUICHE

Recipe from Chalene Johnson's myspace...she does the TurboJam series that I love!

Jenn

CHOCOLATE HAZELNUT FLOURLESS CAKE

 

PREP TIME 20 MINUTES
COOKING TIME 30 MINUTES

INGREDIENTS:
2 Tbsp unsalted butter
3 Tbsp unsweetened cocoa powder
1/2 c blanched hazelnuts or almonds
8 Tbsp splenda
3 oz bittersweet chocolate
1/2 c reduced fat sour cream
2 egg yolks
1 tsp vanilla extract
1/2 tsp ground cinnamon
5 egg whites, at room temperature
1/4 tsp salt
* fresh sliced strawberries for serving (optional)

1. Preheat oven to 350*F. Generously coat 8" or 9" springform pan with 2 teaspoons of the butter and dust with 1 tablespoon of the cocoa (don't tap out excess cocoa; leave in pan)

2. In food processor, combine nuts with 1 tablespoon of the splenda until finely ground.

3. In top of double boiler over barely simmering water, melt chocolate and remaining 4 teaspoons of butter, stirring occasionally, until smooth.

4. Remove from heat. Place chocolate mixture in large bowl. Add nut mixture, sour cream, egg yolks, vanilla extract, cinnamon, 5 tablespoons of remaining sugar, and remaining 2 tablespoons cocoa. Stir until blended.

5. In another large bowl, with electric mixer on high speed, beat egg whites and salt until foamy. Gradually add remaining 2 tablespoons splenda, beating until whites hold stiff peaks when beaters are lifted.

6. Stir one-quarter of beaten whites into choclate mixture to lighten up. Gently fold in remaining whites. Spoon into prepared pan. Gently smooth top.

7. Bake 30 minutes or until cake has risen and is dry on top, and wooden pick inserted in center comes out with few moist crumbs. Cool on rack until warm.

MAKES 12 SERVINGS

PER SERVING: NUTRITION FACTS:
140 CALS, 4 G PROTEIN, 10 G CARBS,
4 G SAT FAT, 46 MG CHOL, 1 G FIBER,
80 MG SODIUM

HERE IS ANOTHER TASTY TREAT FOR THE HOLIDAYS. ONE LITTLE TIP THOUGH THAT I LOVE TO DO IS TO ADD THE FRESH BERRIES (RASBERRIES ARE A GOOD SUBSTITUTE TOO) AND THEN READY FOR THIS...DRUM ROLL PLEASE....IN A SMALL BOWL HEAT UP SUGAR FREE HERSHEYS SYRUP IN THE MICROWAVE AND DRIZZLE ON TOP... NOW WE ARE TALKING!!!! ENJOY!

Recipe from Chalene Johnson's myspace...she does the TurboJam series that I love!

Jenn

Granola Fruit Kabobs

Recipe from Chalene Johnson's myspace...she does the TurboJam series that I love!

Jenn

BUFFALO CHICKEN BITES

 

PREP TIME: 25 MINUTES
COOKING TIME: 15 MINUTES

BLUE CHEESE DRESSING

3 Tbsp (3/4 oz) crumbled blue cheese
1/3 c fat free sour cream
2 tsp finely chopped scallion
1/2 tsp white wine vinegar


CHICKEN BITES-2 boneless, skinless chicken breast halves (10 oz total), cut into 1" cubes
1 scallion finely chopped
2 1/2 Tbsp mild cayenne pepper sauce
1 Tbsp butter, melted
3 ribs celery, cut into 2" sticks
1 c baby carrots



1. To make the blue cheese dressing: In small bowl, mash cheese and sour cream with back of spoon. Stir in scallion and vinegar until blended. Set aside.

2. To make the chicken bites: Preheat oven to 400*F. In medium bowl, toss chicken, scallion and 1 tablespoon of the pepper suace. Thread chicken on twelve 6" bamboo skewers, using two pieces of chicken per skewer. Arrange on foil-lined baking sheet. Bake 15 minutes or until cooked through.

3. Meanwhile, in small bowl, toss remaining 1 1/2 tablespoons pepper sauce and butter.

4. Arrange cooked chicken skewers on half of serving platter in single layer. Brush chicken with pepper sauce. Place celery and carrots on platter and serve with dressing.

Makes 4 servings

PER SERVING 150 CALS, 19 G PROTEIN, 5 G CARBS, 2 G SUGAR, 6 G FAT, 1 G FIBER

IF BUFFALO WINGS MAKE YOUR KNEES GROW WEAK, TRY THIS SPICY VERSION. THESE BITES HAVE THE SAME FEISTY FLAVOR, BUT THEY AREN'T LADEN WITH SATURED FAT. NAPKINS ARE A MUST! LESS IS MORE WHEN IT COMES TO THE DRESSING AND YOUR CALORIE COUNT PER SERVING WILL GO DOWN DRASTICALLY! ALSO THESE ARE QUITE FUN FOR A HEALTHY TREAT AT ANY GATHERING. ENJOY!

Recipe from CHalene Johnson's myspace...she does the TurboJam series that I love!

Jenn

Barbecued Chinese Chicken Lettuce Wraps

 

2 cups, 4 handfuls, fresh shiitake mushrooms
1 1/3 to 1 1/2 pounds thin cut chicken breast or chicken tenders
2 tablespoons light colored oil, such as vegetable oil or peanut oil
Coarse salt and coarse black pepper
3 cloves garlic, chopped
1 inch ginger root, finely chopped or grated, optional
1 orange, zested
1/2 red bell pepper, diced small
1 small tin, 6 to 8 ounces, sliced water chestnuts, drained and chopped
3 scallions, chopped
3 tablespoons hoisin, Chinese barbecue sauce, available on Asian foods aisle of market
1/2 large head iceberg lettuce, core removed, head quartered
Wedges of navel orange -- platter garnish


Remove tough stems from mushrooms and brush with damp towel to clean, Slice mushrooms. Chop chicken into small pieces.
Preheat a large skillet or wok to high.

Add oil to hot pan. Add chicken to the pan and sear meat by stir frying a minute or 2. Add mushrooms and cook another minute or two. Add salt and pepper to season, then garlic and ginger. Cook a minute more. Grate zest into pan, add bell pepper bits, chopped water chestnuts and scallions. Cook another minute, continuing to stir fry mixture. Add hoisin Chinese barbecue sauce and toss to coat the mixture evenly. Transfer the hot chopped barbecued chicken to serving platter and pile the quartered wedges of crisp iceberg lettuce along side. Add wedged oranges to platter to garnish. To eat, pile spoonfuls into lettuce leaves, wrapping lettuce around fillings and squeeze an orange wedge over.

Recipe from CHalene Johnson's myspace...she does the TurboJam series that I love!

Jenn

TURKEY MEATBALL SANDWICH

Recipe from CHalene Johnson's myspace...she does the TurboJam series that I love!

Jenn

HEALTHY SOUTHWESTERN CHICKEN FAJITAS

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Chicken Fajitas
This chicken fajitas recipe yields 4 servings and the start to finish time takes 20 minutes.

1/4 cup lime juice

2 cloves garlic, peeled and minced

1 teaspoon coriander

1 teaspoon cumin

1/4 teaspoon red pepper flakes

3/4 pound boneless, skinless chicken breast, cut into 11/2 x 1-inch strips
Olive oil spray

1 medium onion, sliced lengthwise

1 large green bell pepper (or mixture of red and green peppers), cut into strips

1/2 cup grated reduced-fat cheddar cheese
1/2 cup salsa
8 romaine lettuce leaves
In a large glass or porcelain bowl combine the lime juice, garlic, coriander, cumin, and red pepper flakes.Mix well and add the chicken strips, stir, cover, and refrigerate for at least 1 hour.

Heat a large nonstick skillet over medium-high heat. Spray with olive oil. Add the chicken to the skillet and cook, stirring frequently, for 3 to 4 minutes, or until done. Remove from the skillet. Add the onion and green bell pepper to the skillet and cook, stirring often, until crisp-tender, about 5 minutes. Return the chicken to the pan and cook for 1 to 2 minutes, or until heated through.

Spoon the chicken mixture onto lettuce leaves. Top with cheese and a bit of salsa.

Per serving: calories 164, protein 24 g, carbohydrates 9 g, fiber 2 g, fat 4 g (monounsaturated 1 g, polyunsaturated 1 g, saturated 1 g), sodium 267 mg.

Recipe from CHalene Johnson's myspace...she does the TurboJam series that I love!

Jenn

Barbecue Salmon Steaks

Recipe from Chalene Johnson's myspace...She is the girl that does the TubroJam videos that I LOVE!!!!!!!!!

Jenn

HAWAIIAN STYLE TURKEY BURGERS

 

1/4 cup pineapple preserves
1/4 cup barbecue sauce (low in sugar if you can OR if you prefer teriyaki sauce that is yummy too!)
Black pepper, to taste
1 package JENNIE-O TURKEY STORE® Extra Lean Turkey Burger Patties (1 pound)
4 slices pineapple
4 leaves curly leaf lettuce
4 Wonder Light Hamburger Buns, split and toasted



Preheat broiler. Combine preserves, barbecue sauce and pepper in small saucepan. Bring to a boil over medium heat, stirring often. Set aside 1/4 cup sauce to use as condiment. Brush both sides of pineapple with some of the remaining sauce; set aside. Arrange patties on rack in broiler pan 4 inches from heat. Broil about 10 minutes, or until center is no longer pink and internal temperature reaches 165° F, turning and brushing often with sauce. Broil pineapple 1 minute, turning once. Place patties on lettuce-lined buns and top with pineapple. Serve with reserved sauce on the side.

Makes 4 servings
Serving Size: 1 sandwich



Nutrients per serving:
Calories: 250
Total fat: 8 grams
Saturated fat: 2 grams
Cholesterol: 66 mg
Sodium: 369 mg
Carbohydrate: 78 grams (61% of calories)
Protein: 29 grams (22% of calories)
Dietary fiber: 5 grams

Recipe from Chalene Johnson's myspace...She is the girl that does the TubroJam videos that I LOVE!!!!!!!!!

Jenn

Halibut with Avocado Salsa

Recipe from Chalene Johnson's myspace...She is the girl that does the TubroJam videos that I LOVE!!!!!!!!!

Jenn

Poached Eggs over Spinach & Mushrooms



This healthy breakfast gives you a delicious way to enjoy the nutritional benefits of vegetables with your poached eggs in the morning. Using frozen spinach makes this recipe quick and easy to do with minimal effort. Which is always a plus for those of us who are constantly on the go...

Prep and Cook Time: 20 minutes

Ingredients:

4 large free-range chicken eggs
1 tsp light vinegar, (rice, white wine, or apple cider)
1 TBS chicken or vegetable broth
1/2 medium onion, chopped

2 cups sliced mushrooms
1 medium tomato, seeds and excess pulp removed, chopped


3 medium cloves garlic, chopped

10oz package frozen spinach, thawed and excess water removed
salt and black pepper to taste


Directions:

Bring water to a high simmer in a 10-inch skillet with 1 tsp of vinegar.

In a separate skillet heat 1 TBS broth. Healthy Sauté onion and mushrooms in broth for 5 minutes over medium heat stirring frequently.

Add tomato, garlic, spinach, salt and pepper and sauté for another 2-3 minutes.

When water comes to a high simmer poach eggs for about 5 minutes, or until whites are firm. Remove from water with a slotted spoon and place over spinach mixture.

Serves 4

Calories per serving: 180

Healthy Cooking Tips:

Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. It is also important that the water is at a steady simmer without boiling. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and won't dilute the flavor of your mushroom, spinach mixture.</DIV>< FONT>

Recipe from Chalene Johnson's myspace...She is the girl that does the TubroJam videos that I LOVE!!!!!!!!!

Jenn

Prep time: 5 minutes

Ingredients:

1/2 c. fat-free cream cheese 4 8-inch flour tortillas (Mission Tortillas Carb Control)
2/3 c. romaine lettuce, shredded
2/3 c. red cabbage, shredded

1 red tomato, diced
1/4 c. red onions, sliced
1/3 c. carrots, grated
1/4 c. blue cheese
1 c. alfalfa sprouts

From Chalene Johnson's myspace site.  I Love her TurboJam videos.

-Jenn

Avocado Lettuce Salad w/ low fat Ranch Dressing

 

AVOCADO SALAD

Ingredients:
1 ripe avocado, peeled, pitted and mashed
1 scallion, white part only, finely chopped
1 clove garlic, minced
1 Tbs. lemon juice
1/2 tsp. chili powder
1/4 tsp. hot red pepper sauce
1 tomato, diced
1 lb. garden salad

Instructions:
Combine all ingredients, except lettuce and croutons, in a bowl. Add salt and pepper to taste and mix thoroughly. Chill avocado mixture until ready to serve. Toss with lettuce and croutons.

Quantity:
Makes 4 servings

LOW FAT RANCH DRESSING

Ingredients:
4 teaspoons olive or vegetable oil
2 teaspoons cider vinegar
Artificial sweetener equivalent to 2 teaspoons sugar (Splenda)
1/4 teaspoon dried marjoram
3/4 cup buttermilk
3 tablespoons plain nonfat yogurt

2 tablespoons fat-free mayonnaise
2 tablespoons finely chopped onion
2 tablespoons minced fresh parsley

1 garlic clove, minced

Instructions:
In a bowl, combine oil, vinegar, sweetener and marjoram. Whisk in buttermilk, yogurt and mayonnaise. Stir in onion, parsley and garlic.

Cover and refrigerate for 6 hours or overnight to thicken. Whisk before serving. Serve over salad greens and vegetables of your choice.

Refrigerate leftover dressing.

Nutrition Facts:
Servings: 1-1/4 cups
Amount Per Serving: Calories 30
Fat 2g, Cholesterol 1 mg
Carbohydrates 2 g, Sodium 44 mg,

From Chalene Johnson's myspace site.  I Love her TurboJam videos.

-Jenn

Citrus Grilled Shrimp Over Mixed Greens

1 pound large raw shrimp, peeled and deveined (leave tail on for presentation)
1/2 cup orange juice
1 tablespoon lime juice
2 teaspoons olive oil
2 teaspoons Dijon mustard
1/2 teaspoon finely grated lime zest from 1 lime, reserve lime
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Metal or wooden skewers
2 teaspoons fresh thyme leaves
2 teaspoons chopped fresh chives
6 cups mixed lettuces (any combination Romaine, Bibb, endive, or baby greens)
                                                              1 cup halved cherry tomatoes

Coat an outdoor grill or stove-top grill pan with cooking spray and preheat to medium-high. Skewer shrimp on metal or wooden skewers or place in a grilling basket. Set aside.

Zest lime, then slice in half and place on grill.

In a small bowl, whisk together orange juice, lime juice, oil, mustard, lime zest, salt, and black pepper. Remove 3 tablespoons of citrus mixture and brush all over shrimp (reserve remaining mixture to use as a vinaigrette for the greens). Grill shrimp 3 minutes on 1 side. Flip and cook 1 to 3 more minutes, until shrimp are bright pink and cooked through.
Add thyme and chives to reserved citrus mixture. Arrange lettuce on individual plates. Top lettuce with tomatoes and grilled shrimp. Spoon reserved citrus vinaigrette over top, squeeze juice from grilled lime and serve.


Nutrition Information
Nutritional Analysis Per Serving
Calories 180
Total fat 5g
Saturated fat 1g
Cholesterol 172mg
Sodium 530mg
Carbohydrates 9g
Protein 25g
Fiber 2g

From Chalene Johnson's myspace site.  I Love her TurboJam videos.

-Jenn

Breakfast Burritos

Start of the day with a great burrito filled with zucchini, peppers and corn wrapped with eggs in a whole wheat tortilla.
Original recipe yield: 4.

Servings:
4 (Change)

INGREDIENTS:
4 (8 inch) fat-free honey-wheat tortillas (Mission Tortillas)
Pam cooking spray
1 medium zucchini, diced
1 small red bell peppers, seeded and diced
1/4 teaspoon black pepper
3/4 cup fresh or frozen corn kernels
6 egg whites
                                                              2 tablespoons 1% milk
                                                              1 cup mild or medium-spicy salsa


DIRECTIONS:

Preheat the oven to 350 degrees F.
Wrap the tortillas in foil. Place in the oven to heat for 10 minutes. Turn the oven off, leaving the tortillas in the oven to stay warm.
Spray bottom of pan with Pam so it won't stick. Add the zucchini, bell pepper, and black pepper. Cook the vegetables, stirring often, for 5 minutes, or until tender. Add the corn and cook, stirring often, for 1 minute.
In a medium bowl, combine the egg whites and milk.
Reduce the heat to low. Pour the egg mixture into the skillet and scramble gently until the eggs are cooked but still moist.
Evenly divide the eggs, vegetables and salsa among the tortillas. Roll up and serve immediately.

From Chalene Johnson's myspace site.  I Love her TurboJam videos.

-Jenn

BEAN TACOS

 

 

 

 

 

 

 

Ingredients:

1 tsp. olive oil
1 cup diced onion
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1 Tbsp. chili powder
2 tsp. dried oregano
1 tsp. ground cumin
1 garlic clove -- minced
1 cup canned chickpeas (garbanzo beans), rinsed and drained
1/2 cup canned black beans, rinsed and drained 
1/2 cup canned pinto beans, rinsed and drained 
1 (8-ounce) can no salt added tomato sauce 
12 taco shells 
3/4 cup shredded iceberg lettuce 
3/4 cup diced tomato 
1/2 cup finely shredded reduced-fat sharp Cheddar cheese 
1/2 cup salsa

Instructions:

Heat oil in a large nonstick skillet over medium-high heat until hot.

Add onion and next 6 ingredients (onion through garlic), and sauté 2 minutes.

Add chickpeas, beans, and tomato sauce.

Bring to a boil; reduce heat, and simmer 20 minutes or until thick.

Prepare taco shells according to package directions.

Spoon 1/4 cup bean mixture into each taco shell.

Top each with lettuce, 1 tablespoon tomato, 2 teaspoons cheese, and 2 teaspoons salsa.

Servings: 12

Nutrition Facts:
Amount Per Serving: Calories 140
Fat 4 g, Cholesterol - mg,
Sodium 273 mg, Carbohydrate 21 g

From Chalene Johnson's myspace site.  I Love her TurboJam videos.

-Jenn

TERIYAKI TOFU KABOBS

Ingredients:

8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger

Instructions:

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Servings: 4

Nutrition Facts:
Amount Per Serving: Calories 107
Fat 2 g, Cholesterol 0 mg,
Sodium 147 mg,

From Chalene Johnson's myspace site.  I Love her TurboJam videos.

-Jenn

Pineapple-Papaya-Mango Smoothie

 

This recipe serves: 1
Preparation time : 5 minutes

Ingredients
1/2 cup orange juice
1/4 cup peeled, cored and cubed pineapple
1/4 cup peeled, seeded and chopped ripe papaya

1/4 cup peeled, cubed mango
honey to taste
1/2 cup ice



Cooking Instructions
1. Place the juice, fruit and honey in a blender. Blend on high speed for 30 seconds. Add the ice and blend until smooth.

I like to add some personal touches to this recipe that my husband doesn't always fancy... for example, I like to use splenda instead of honey. But then I am a girl made out of splenda! Also being my life is busy busy, I find myself using frozen mango and papaya and throwing in a half scoop of some Beachbody vanilla protein powder. Doing these things will shift the calorie intake just a bit but not that extreme just gives you a bit more protein to keep you fuller longer, perfect for that life on the go!!! Did I mention how, oh so fab this smoothie is for those hot spring and summertime days!!??

Reminder: If you do decide to use the frozen fruit, you will not need to add any ice for it will be frothy enough from the frozen fruit. Enjoy!

Nutrition Facts


Serving Size about 1 cup

Amount Per Serving


Calories 121

Protein 1 g
Total Carbohydrate 30 g
Dietary Fiber 1 g
Soluble Fiber 0 g
Insoluble Fiber 1 g
Sugar 27 g
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g

Another helpful tip to make your life a little less chaotic: Use drained, canned pineapple packed in its own juices.