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Thread: F.I.S.T.'s Kitchen!
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07-07-2013, 07:59 AM #1
F.I.S.T.'s Kitchen!
Turkey Burgers with Swiss and Garlic Mushrooms
Total Time: 15 Minutes
Serves: 4
Ingredients:
1 package (about 1 pound) 93% lean ground turkey
1/4 cup seasoned breadcrumbs
1/2 teaspoon sodium-free seasoning
1 clove garlic, minced
1 (8-oz) package pre-sliced mushrooms (about 2 1/2 cups)
1 tablespoon fat-free butter or margarine
2 slices reduced-fat Swiss cheese, torn in half
Whole-wheat or whole-grain hamburger buns
Directions:
Combine ground turkey, breadcrumbs, and seasoning in a bowl. Mix well with hands. Separate turkey mixture into 4, equally sized balls. Form balls into patties, set aside.
Melt butter in a small skillet. Add in garlic, stir-fry for 1 minute, add in mushrooms. Cook mushrooms for about 10 minutes, or until mushrooms are tender and liquid cooks off.
Grill or pan-fry turkey burgers for about 3-4 minutes on each side or until cooked through. Place on whole-grain buns, top with 1/2 slice Swiss cheese and mushroom mixture.
Nutritional Info:
Per Serving
Calories:
Protein: 32g
Carbs: 34g
Total Fat: 4g
Sodium: 379mg
Dietary Fiber: 3g
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07-07-2013, 08:01 AM #2
Stuffed Tomatoes with Egg, Spinach and Cottage Cheese
Stuffed Tomatoes with Egg, Spinach and Cottage Cheese
Recently found this one and gave it a try.Gotta say....I LIKE IT!!Very easy to make and plenty of flavor along with the great macro profile.
This low carb and delicious recipe can be eaten for breakfast or preferably as a bedtime snack. Since cottage cheese is high in casein protein it’s the perfect food to consume before bed. Casein digests more slowly than other types of protein and hence can supply the muscles with a steady stream of amino acids while the body is alseep. Cottage cheese is also a great portable snack to bring with you on days when you know you’ll have to go a long time between meals.
Ingredients:
2 Tomatoes
2 Eggs
1/2 Cup Fat Free Cottage Cheese
1 Cup Spinach
Salt, pepper, garlic powder, parsley, and oregano to taste.
Directions:
1. Preheat oven to 425 degrees
2. Cut a hole around the stem of each tomato and use a spoon to scoop out the insides.
3. Turn over and drain the excess liquid out of the tomatoes and sprinkle with salt
4. Place the tomatoes on a baking sheet and place in the oven for 5 minutes
5. Remove the tomatoes from the oven and flip to drain again
6. Sautee’ spinach over medium heat until it begins to wilt
7. In a bowl, combine the cottage cheese, cooked spinach, salt, pepper, garlic powder, parsley and oregano to taste
8. Scoop the cottage cheese and spinach mixture into each tomato, leaving a little room on the top for the egg
9. Crack one egg into each tomato on top of the cottage cheese and spinach mix
10. Place back in the oven and bake an additional 8 minutes, or until the egg is cooked to your preference.
Nutritional Info:Per Tomato
Calories: 103
Protein: 14g
Carbs: 5g
Fat: 3g
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07-07-2013, 08:03 AM #3
F.i.s.t. Style egss benedict
F.I.S.T. STYLE EGSS BENEDICT
Breakfast again today in the F.I.S.T. household.
Total Time: 12 Minutes
Servings 1
2 eggs
2 light slices of whole wheat bread
2 slices Canadian bacon
Diced tomatoes
¼ cup lemon fat free yogurt
½ teaspoon dry mustard
1 pinch salt substitute
1 pinch cayenne pepper
1 tablespoon dry white vinegar
½ g non-fat butter-flavored cooking spray
Directions:
In a skillet over medium heat, lightly brown Canadian bacon or ham in cooking spray (about three minutes each side); remove from skillet and keep warm.
Meanwhile, combine lemon yogurt, dry mustard, salt and cayenne in a small saucepan and whisk gently on low heat until warm and smooth
Fill a large skillet with 2 inches of water and 1 tablespoon vinegar. Bring water to a boil and reduce heat to a low temperature where the water is still consistently boiling but very low; crack one egg into a small dish and gently pour it into the skillet, doing the same for each additional egg, one by one. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.
In the meantime, toast the bread.Place a toasted bread on plate with a piece of ham on top.
When done,carefully remove eggs from the water with a slotted spoon, letting the excess water drain away; place on top of ham; pour sauce over the top; garnish with diced tomatoes and serve immediately.
Nutritional Info
Calories 394
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 226 mg
Sodium 877 mg
Total Carbohydrate 42 g
Dietary Fiber 2.3 g
Sugars 9 g
Protein 34 g
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07-07-2013, 08:04 AM #4
F.i.s.t. Spicy meatball sandwiches
F.I.S.T. SPICY MEATBALL SANDWICHES
This is a slow cooker recipe for meatballs but super tasty so well worth it.
Total Time: 6 hrs
Servings: 8
Ingredients:
1 Egg
1/2 Tsp of Salt Substitute
1/2 Tsp of Sodium-Free Italian Seasoning
1/4 Tsp of Red Pepper Flakes
2 Cloves of Minced Garlic
1/4 Cup of Finely Chopped Onion
1lb of Xtra Lean Ground Beef
1lb of Xtra Lean Ground Turkey
1/2 Cup of Whole Wheat bread Crumbs
1/3 Cup of Fat-Free Parmesan Cheese
1 Can (160z) Low Sodium Tomato Sauce
2 Tbsp of Red Wine Vinegar
Directions:
In a large bowl beat egg,salt sub,Italian seasoning,red pepper flakes and garlic.
Add chopped onion,beef,turkey,bread crumbs and Parmesan cheese and mix well.
Shape mixture into 1 inch balls and brown in a skillet than drain meatballs and transfer to a 5 quart slow cooker.
In the same bowl,mix tomato sauce and wine and pour over meatballs.
Cover and cook on low for 5 1/2 - 6 hrs.
Serve on whole wheat rolls and sprinkle with parmesan cheese.
Nutritional Info:
Per serving
Calories: 233
Protein: 27g
Carbs: 11g
Total Fat: 9g
Sodium: 430mg
Dietary Fiber: 2g
Cholesterol: 60mg
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07-07-2013, 08:19 AM #5
F.I.S.T.'s Kitchen!
F.I.S.T. Slow Cooker Chicken
Total Time: 6 hrs,10 minutes
Servings: 4
Ingredients:
- 5 boneless,skinless chicken breasts
- 1 bottle of fat-free Italian dressing
- 6 ounces of red wine vinegar
- 4 ounces fat-free creme cheese
- 4 ounces nonfat sour cream
Directions:
- Place all ingredients except cream cheese and sour cream in crock pot.
- Cook on low 6 hours or on high 4 hours.
- Last 45 minutes add sour cream and cream cheese.
Nutritional Info:
Amount Per Serving
Calories 433
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 81 mg
Sodium 796 mg
Total Carbohydrate 54 g
Dietary Fiber 11 g
Sugars 11 g
Protein 43 g
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07-07-2013, 08:30 AM #6
F.i.s.t. Venison meatloaf
F.I.S.T. VENISON MEATLOAF
Total Time: 1 Hr
Servings: 8
Ingredients:
2lbs Of Ground Venison
1.5 Cups of Oats
1 Large Egg
1 Chopped Onion
1 Cup of Chopped Bell Pepper
6 Tbsp of Hot Ketchup
2 Tbsp of Low Sodium Worchestershire Sauce
1 Tbsp of Sodium-Free Soy Sauce
1 Tsp of minced Garlic
3 Tsp of Black Pepper
Directions:
Preheat oven to 425 degrees.
In a medium mixing bowl combine,venison,oats,egg,onion,bell pepper,3 Tbsp of ketchup,Worchestershire sauce and soy sauce.
Spray a glass pan with cooking spray with cooking spray and form the meat mixture into a loaf and place in pan.
Sprinkle with garlic and pepper and drizzle with 3 tbsp of ketchup.
Cook for about 45 moinutes covered and 5 minutes uncovered.
Nutritional Info:
Calories: 330
Protein: 34g
Carbs: 26g
Total Fat: 10g
Sodium: 250mg
Dietary Fiber: 4g
Cholesterol: 138mg
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07-07-2013, 08:33 AM #7
F.i.s.t. Short ribs
F.I.S.T. SHORT RIBS
Total Time: 5-6 hrs
Servings: 8
Ingredients:
3lbs Of Beef Short Ribs (trimmed of fat)
1/2 Cup BBQ Sauce
3 Tbsp of Low Sodium Worcestershire sauce
1 Tbsp of Red Wine Vinegar
1 Medium Onion,diced
3 cloves of minced garlic
Directions:
Brown Ribs in a pan or skillet with olive oil cooking spray
Place in crock pot.
Add BBQ sauce,Worcestershire sauce,garlic and vinegar.
Add 1/2-1 cup of water to cover bottom.
Cook on low for 5-6 hrs.
Remove ribs from crock pot and pour sauce over top of ribs.
Nutritional Info: Without fries.
Calories: 245
Protein: 35g
Total Fat: 9g
Sat Fat: 1.5g
Carbs: 6g
Sodium: 281mg
Cholesterol: 100mg
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07-07-2013, 08:36 AM #8
F.i.s.t. Steak & shrimp
F.I.S.T. STEAK & SHRIMP
Total Time: Up to 24 hours with marinating
Servings: 6
Ingredients:
3 lbs of London Broil,trimmed
4 Cloves of Garlic,minced
1/2 Yellow Onion,minced
3 Tbsp of Brown Sugar Blend
1/2 Tsp of Ginger
1/2 Cup of Reduced-Sodiun Worchestershire Sauce
1/2 Cup of Reduced-Sodium Soy Sauce
1 Tbsp of ground Pepper
3 Tbsp of Lemon Juice
3 Tbsp of Xtra Virgin Olive Oil
2 Bay Leaves
1 (12oz) Bottle of Dark Ale
For the Shrimp:
1 lb of Large Shrimp,peeled and deveined
3 Tbsp of Xtra Virgin Olive Oil
3 Tbsp of Lime Juice
2 Clovef of Garlic,minced
1 Tsp of Salt Substitute
2 Pinches of Chile Powder
Directions For Steak:
Score top and bottom of London Broil and place in ziplock bag with all ingredients and remove as much air as possible and refridgerate overnight.
Combine Shrimp for 1 hour before cooking London broil.
Remove London Broil from marinade and season with salt substitute and pepper and place on pre-heated grill for about 3 minutes per side for medium-rare.Set aside on top rack of grill to keep warm.
Place Shrimp on the grill and grill until curled and pink,turning only once.
Place marinade in pan with fat-free butter and fat-free sour cream and heat until bubbly & thickened and pour over steak and shrimp.
Served mine today with some sliced tomatoes and some mufungo that my Queen made.
Nutritional Info: (Without tomatoes and mofongo)
Per Serving
Calories: 415
Protein: 48g
Carbs: 22g
Total Fat: 15g
Sat Fat: 3g
Sodium: 700mg
Cholesterol: 125mg
Dietary Fiber: 5g
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07-08-2013, 06:20 PM #9
Healthy tuna & quinoa salad
HEALTHY TUNA & QUINOA SALAD
Total Time: 30 Minutes
Servings: 4
Ingredients:
9oz of Quinoa
6 Cups of diced vegetables
1 Lemon,juiced
2 Tbsp of Olive Oil
2 Tsp of Moroccan Seasoning
2 Tbsp of chopped flat leaf parsley
15oz of Tuna packed in water,drained and broken into chunks
3oz of Olives,pitted
Directions:
Place Quinoa in a sauce pan with 21oz of water and bring to a boil.
Lower heat,cover and simmer until water is absorbed.
Meanwhile steam vegetables and set aside and keep warm.
Mix oil,juice,seasoning and parsley and add to Quinoa and Tuna and toss well.
Nutritional Info:
Per Serving
Calories: 480
Protein: 35g
Carbs: 49g
Total Fat: 16g
Sat Fat: 2.8g
Sodium: 514mg
Dietary Fiber: 7g
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07-08-2013, 06:23 PM #10
Macaroni & tuna salad
MACARONI & TUNA SALAD
Ingredients:
2 Cups of Barilla Plus Multi Grain Macaroni , uncooked
1 Cup of chopped celery
1 Cup of Yellow Bell Pepper ,chopped
1/2 Cup of Zucchini , cubed
1/2 Cup of Red Onion ,chopped
8oz of Tuna,packed in water,drained
1/2 Cup of Light Sour Cream
1/4 Cup of Fat-Free Mayonnaise
1 Clove of Minced Garlic
2 Tsp of Lemon Juice
1/2 Tsp of Salt Substitute
1/4 Tsp of Black Pepper
Directions:
Cook macaroni according to directions and then rinse with cool water and drain.
In a large bowl gently mix the macaroni,celery,yellow pepper,red onion,zucchini and tuna together.
Now in a medium bowl mix the sour cream,mayonnaise,lemon juice,garlic,salt & pepper.
Add the mayonnaise mixture to the macaroni and gently mix together.
Refrigerate until ready to serve.
Nutritional Info:
Per Serving
Calories: 354
Protein: 30g
Carbs: 54g
Total Fat: 2g
Sodium: 336mg
Cholesterol: 20mg
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07-08-2013, 06:42 PM #11
An offseason meal, I see
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07-08-2013, 07:42 PM #12
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07-08-2013, 10:00 PM #13
F.I.S.T.'s Kitchen!
High Protein Cheesecake
I tried this one yrs ago and liked it very much.
- 4 pkgs (8 oz.) of Philidelphia Fat Free Cream Cheese
- 1 1/2 Cups Splenda
- 1 tsp. Vanilla Extract
- 5 egg whites
- 2 sccops ON 100% Whey, Vanilla
- 1 Pie Crust (I used a premade graham cracker crust)
*OPTIONAL*
- Strawberries
- Sugar Free Syrup
- Fat Free Cool Whip
Blend the cream cheese, splenda, vanilla, and whey in a big bowl. Add the egg whites one at a time, and continue mixing until you have used all the whites. Pour your mix into the pie crust (i had extra, just store any left over mix into a container and stick it in fridge), and bake at 325 for 55min. Place cake into the fridge to cool for 4 hours. For some extra flavor, take a handful of strawberries, quarter them, and place them in a bowl. Spread sugar free syrup (or just sprinkle some splenda) over the berries. Add the strawberries with a scoop of cool whip as a topping for one tasty piece of pie!
Of course, like any recipe, these ingredients are by no means set in stone. Play around with the amount of whey for a desired protein/carb ratio. You can also remove the crust all together if you have the appropriate non-stick pan (i made this as a semi-cheat meal, hence the graham cracker crust).
I broke down the macros, based on how I made it. This is actually an ideal meal, whether cutting or bulking.
The total batch contains:
1934 Calories
238.5g Protein
148 g Carbohydrate (26g Fiber; 10.5g Sugar)
34.5g Fat
If divided into 6 portions, each portion would contain:
332 Calories
39.8g Protein
30.6g Carbs
5.75g Fat
You can also make the crust with 6.5 servings (3.5 cups)) of oatmeal, 3 eggs, and 1/2cup of Splenda. Im trying this next time, I think I'll add a few servings of almonds to the oats when I'm grinding them up. That should taste great and add some healthy fats and additional fiber.
Here's another one made with oats...............
Protein Cheese Cake
Base
60g Oats
40g desicated unsweetened coconut
60ml coconut oil (oil similar)
1 - 2 table spoons Splenda
- Melt oil in a sauce pan
- Mix in other ingredients and stir well
- Press firmly into a deep 9 inch cake tin
- Bake 160 (140 fan oven) 15 mins or until slightly golden.
Filling
3 eggs seperated
100g flavoured protein powder (I've used Bio Tec Summer Fruits)
200g fat free fromage frais
250g Quark
200g extra light cream cheese NB this can be subsituted for another tub of quark.
100ml skimmed milk
3 - 4 tbs Splenda
- Whisk the eggs whites with the Splenda to form soft peaks
- Place all the other ingredients in another bowl and mix well with a hand mixer until thoroughly mixed
- Fold in the egg whites using a metal spoon and combine well but try not to knock too much air out.
- Pour onto base
- Bake 150 (130 fan assisted) for an hour.
- Turn the oven off and leave to cool in the over.
- Cool over night in the fridge.
With my very crude reckonings
Per Slice (based on dviding into 6)
25g protein
18g carbs
9g fats
To lower carb content you could bake this without the base but I would use baking paper to line the tin and lightly grease it.
Also try adding vanilla or almond essence, cinnamon, lemon juice and rind to add different flavors. Protein content will vary depending on which protein powder you use but I it would also work without adding any at all but don't forget that the powder will add sweetness
Made another one yesterday.This one was with a fat-free chocolate and raspberry topping.The whole family loved it and will love it again tonight.
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07-09-2013, 07:39 PM #14
F.I.S.T.'s Kitchen!
High-Protein, Low-Sugar Blueberry Muffins
These muffins have 10 grams of protein--and less than a teaspoon of sugar and oil--in each one.
Total Time: 30 Minutes
Servings:12
Ingredients
- 1 cup soy milk
1 tsp apple cider vinegar
1 cup whole wheat flour
1/2 cup brown rice protein powder
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt substitute
1 tsp cinnamon
1 tsp vanilla extract
1/3 cup canola oil
1/3 cup sugar
1 1/2 cup partially frozen blueberries*
Directions
Preheat the oven to 375 degrees F.
Combine the soymilk and vinegar in a glass measuring cup, stir and set aside.
Combine all the dry ingredients in a large mixing bowl. Create a well in the middle of the bowl. Add the wet ingredients, except for the berries and stir just until combined. Fold in the berries.
Spray a muffin tin liberally with nonstick cooking spray or use paper liners.
Using a tablespoon or a cookie scoop, fill each well of the muffin tin 2/3 full.
Bake 22-25 minutes, until a toothpick inserted in the middle comes out clean.
Allow to cool before serving, and refrigerate in a covered container for up to one week.
Nutritional Info
- Amount Per Serving
- Calories: 1662
- Total Fat: 6 g
- Cholesterol: 0.0 mg
- Sodium: 133 mg
- Total Carbs: 17 g
- Dietary Fiber: 2.2 g
- Protein: 10 g
- 1 cup soy milk
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07-09-2013, 07:42 PM #15
Strawberry Swirl Cheesecakes
Strawberry Swirl Cheesecakes
Total Time: 35 Minutes
Servings: 12
Ingredients:
- 1 1/4 cups smooth fat-free ricotta
- 1 1/4 cups fat-free cottage cheese
- 1/3 cup fat-free sour cream
- 1 large egg
- 2 teaspoons vanilla
- 1 cup sugar substitute
- 1/4 cup flour
- 1/3 cup sugae-free strawberry jam
Directions:
- Preheat the oven to 350°F Line one 12-cup muffin tin with paper muffin liners.
- In a food processor, combine ricotta cheese, cottage cheese, sour cream, egg, vanilla, sugar and flour; purée until smooth. Divide the mixture among the prepared muffin cups. Place a dollop of strawberry jam in each muffin cup and use a butter knife to swirl it around gently.
- Set the muffin tin in a larger pan. Pour enough hot water into the pan to come halfway up the sides of the muffin cups.
- Bake in the center of the oven for 20 to 25 minutes or just until the muffins are set.
- Remove the muffin tin from its water bath. Let the tin cool on a wire rack. Chill.
Nutritional Info:
Amount Per Serving
Calories 157
Total Fat 1 g
Saturated Fat 0.1 g
Cholesterol 30 mg
Sodium 140 mg
Total Carbohydrate 29 g
Dietary Fiber 0.2 g
Sugars 2 g
Protein 8 g
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