F.I.S.T.'s Kitchen!

[F.I.S.T.]

Solid meal anytime of day thanks.

A man after my own heart!! No such thing as eggs for "breakfast"

Eggs are good any time of the day!!

Thanks for the reply my friend.

[F.I.S.T.]

Healthy Fajita Burgers



Total Time: 50 Minutes
Servings: 4

Ingredients:

• 1 pound 90%-lean ground beef
• 3/4 cup chopped fresh cilantro, divided
• 1/2 cup finely chopped red onion
• 1/4 cup chopped scallions
• 2 teaspoons minced garlic
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt substitute
• 1/3 cup fat-free mayonnaise
• 1 tablespoon lime juice
• 1 tablespoon chopped chipotle chile in adobo
• 1/2 cup shredded Fat-Free Monterey Jack cheese
• 4 French rolls, preferably whole-wheat, split and toasted
• 2 roasted Anaheim or poblano peppers,
• 1 cup shredded green cabbage
• 4 slices tomato
• 4 thin slices red onion

Preparation

1. Preheat grill to medium-high.
2. Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick and oval-shaped to match the rolls.
3. Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.
4. Peel the roasted peppers, halve lengthwise and remove the seeds.
5. Oil the grill rack. Grill the burgers until an instant-read thermometer inserted in the center registers 165°F, about 6 minutes per side. Top with cheese and cook until it is melted, about 1 minute more.
6. Assemble the burgers on toasted rolls with the chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.

Nutrition Info:
Per serving:

322 calories;
8g fat ( 6 g sat , 2 g mono )
87 mg cholesterol;
36 g carbohydrates;
3 g added sugars;
31 g protein;
6 g fiber;
462 mg sodium;
660 mg potassium.

[F.I.S.T.]

BEFORE BED OR MID-NIGHT SNACK

I found this one on some other board some time ago, it was GOOD

Take your 1 cup fat-free cottage cheese and mix it in a bowl with 1 scoop (any flavor) casein protein, add a bit of cold water so its a bit more soupy. Throw that in the freezer 2-3 hours before its time to eat.

Take 2 tbsp natural peanut butter (I used Smart Balance Creamy) and throw that in a small glass bowl with 1/3 cup warm water. Add a pack or two of splenda and a dash or two of cinnamon. Give this a 45-60 second zap in the microwave, then stir this up right after you pull it out until its well blended, blow on the mix as you stir and watch it turn to a cream like consistency! Throw that in the fridge to cool.

Now when its time to eat, take both items out and ice your now almost frozen protein mix with the peanut butter topping.

[F.I.S.T.]

Smoky Western Style Buffalo Burger



Total Time: 40 Minutes
Serves: 4

Ingredients

• 1 pound lean ground buffalo,
• 1/2 cup cooked wild rice
• 1/2 cup fat free shredded smoked cheese, such as Cheddar, Gouda or mozzarella
• 2 tablespoons smoky barbecue sauce,
• 1 tablespoon paprika,
• 2 teaspoons Dijon mustard
• 1 teaspoon minced garlic
• 3/4 teaspoon freshly ground pepper
• 1/4 teaspoon salt substitute
• 1/4 cup fat-free mayonnaise
• 1 tablespoon sweet pepper relish
• 2 teaspoons prepared horseradish
• 4 whole-wheat hamburger buns, toasted
• 4 slices tomato
• 4 thin slices sweet onion

Preparation

1. Preheat grill to medium.
2. Place meat, rice, cheese, 1 tablespoon barbecue sauce, paprika, mustard, garlic, pepper and salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, 1/2 to 3/4 inch thick.
3. Combine the remaining 1 tablespoon barbecue sauce, mayonnaise, relish and horseradish in a small bowl.
4. Oil the grill rack (see Tip). Grill the burgers until an instant-read thermometer inserted in the center registers 155°F, 5 to 6 minutes per side.
5. Assemble the burgers on buns with the barbecue mayonnaise sauce, tomato and onion.

Nutrition

Per serving:
323 calories;
7g fat ( 3 g sat , 4 g mono );
65 mg cholesterol;
36 g carbohydrates;
29 g protein;
5 g fiber;
421 mg sodium;
301 mg potassium.

[F.I.S.T.]

STRAWBERRY/BLUEBERRY TRIFLE




Ingredients:

10 oz angel food cake, cut into 1-inch cubes
2 pints strawberries, sliced
2 pints blueberries

For the cream filling:

8 tbsp fat-free sweetened condensed milk
2 cups cold water
1 package sugar-free white chocolate instant pudding mix
12 oz fat-free frozen whipped topping, thawed
1 scoop of chocolate protein powder

Directions:

Whisk the condensed milk and water in a bowl.

Whisk in the pudding mix and protein powder for 2 minutes. Let stand for 2 minutes or until soft-set; fold in the whipped topping.

Arrange half of the cake in the bottom of a 14-cup trifle dish.

Sprinkle evenly with a layer of blueberries.

Spread half of the cream mixture over the blueberries and gently spread (I piped it using a plastic bag and cut the corner off). Top with a layer of strawberries. Layer the remaining cake cubes on top of the strawberries, then add more blueberries and top with the remaining cream mixture.

Finish with the remaining strawberries and blueberries. Cover and refrigerate at least one 1 hour.


Nutritional Info:

Calories: 272
Protein: 27g
Carbs: 40g
Total Fat: 0.4g
Dietary Fiber: 3g
Sugar: 16g
Sodium: 102mg

[F.I.S.T.]

Detox Juice


A freshly pressed vegetable juice that is meant to stimulate the elimination of toxins from your body should have the following properties:


1. The ability to encourage movement of waste products through your intestines.
2. The ability to encourage your digestive organs to release digestive juices that can help to optimally break down recently ingested food.
3. The ability to draw toxins out of your tissues.



With these properties in mind, here is one of the most effective detox juice recipes that I know of:



Artichoke, Cilantro, and Radish Detox Juice Recipe



Ingredients:
4 Jerusalem artichokes
2 handfuls of fresh cilantro
4 radishes
3 carrots
1 tablespoon of green food powder that contains chlorella


Directions:
Use a juicer to press all ingredients except green food powder into a vegetable juice.



Combine juice and green food powder in a bottle with a secure lid and shake well for 10 or more seconds. Enjoy within an hour of making this effective detox juice.



Notes:

1. Jerusalem artichokes are rich in the soluble fiber inulin, which is known to encourage healthy bowel function.
2. Cilantro and chlorella are regularly recommended by many health practitioners, myself included, for purposes of detoxification.
3. Radishes are known to stimulate the release of bile from the gall bladder. Bile is needed for optimal digestion of fat.

[F.I.S.T.]

Warm Nectarines With Almonds and Vanilla Ice Cream



Total Time: 8 Minutes
Serves: 4

Ingredients:

6 nectarines
2 tablespoons sugar substitute
2 tablespoons fat-free butter
Juice of 1 lemon
1/2 cup roasted sliced almonds
Fat-free vanilla ice cream

Directions:

1 Cut the nectarines into wedges.
2 Melt the butter and sugar in a saucepan. Mix in the nectarines and pour in the lemon juice. Bring it to a boil, then lower the heat to medium. You want to completely dissolve the sugar and cook the nectarines until they soften, about two minutes. Mix in the almonds.
3 Serve warm with the ice cream.




Nutritional Info:

Amount Per Serving

Calories 162
Total Fat 2 g
Saturated Fat .1 g
Cholesterol 15 mg
Sodium 41 mg
Total Carbohydrate 31 g
Dietary Fiber 4.8 g
Sugars 12 g
Protein 5 g


Another great addition to this that I like to do,which will also up the protein content considerably is to top it off with a scoop of your favorite protein powder.Much better than powdered sugar.LOL

[TonyElTigre]

Wow what a tasty treat and I cant believe its only 162 calories too. This is fantastic. I would add some all natural honey to the recipe though. I think that it would be a good addition. I also think you could add some half and half or sweet cream as well. Both of these would make this recipe even sweeter! Thanks for posting.

[F.I.S.T.]

Wow what a tasty treat and I cant believe its only 162 calories too. This is fantastic. I would add some all natural honey to the recipe though. I think that it would be a good addition. I also think you could add some half and half or sweet cream as well. Both of these would make this recipe even sweeter! Thanks for posting.

Thank you very much for reading it and for the suggestions.Definitely some great ideas.I do like to add natural honey to many dessert dishes as well.

[F.I.S.T.]

This ones for TonyElTigre................


Honey Baked Bananas

Try giving this sweet treat to your kids for a healthy snack.Top with some fat free ice cream and they'll never want anything else.This is also another one thats great topped with protein powder which will increase the protein content dramatically.



Total Time: 35 Minutes
Serves: 4

Ingredients:

4 ripe Bananas
4 teaspoons Brown Sugar
4 teaspoons Natural Honey
1 Lemon, cut in half for juice

Directions:

1. Preheat oven to 325°F.
2. Peel the bananas, cut in half and place in a baking dish.
3. Sprinkle the bananas with brown sugar.
4. Cut the lemon in half and squeeze a little juice over each banana.
5. Drizzle a teaspoon of honey over EACH banana (2 halves).
6. Bake for 20-30 minutes or until well browned.

Nutritional Info:
Amount Per Serving

Calories 163.6
Total Fat 0.4 g
Saturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 3 mg
Total Carbohydrate 38 g
Dietary Fiber 3.4 g
Sugars 25 g
Protein 2 g

[F.I.S.T.]

Smoky Crock Pot Barbecue Beef Brisket



Total Time: 8 1/4 hrs.
Servings: 8

Ingredients:

3 lbs fresh beef brisket
1 teaspoon chili powder
½ teaspoon garlic powder
¼ teaspoon celery seed
1⁄8; teaspoon pepper
½ cup catsup
½ cup chili sauce
¼ cup packed brown sugar
2 tablespoons vinegar
2 tablespoons low sodium Worcestershire sauce
1 ½ teaspoons liquid smoke
½ teaspoon dry mustard

Directions:

Trim fat from brisket. If necessary, cut to fit into crock pot.
Combine chili powder, garlic powder, celery seed and pepper; rub evenly over meat. Place meat in a 3 1/2-5 quart crock pot.

For sauce, combine ketchup, chili sauce, brown sugar, vinegar, Worcestershire sauce, liquid smoke and dry mustard. Pour over brisket.

Cover; cook on low setting for 8 to 10 hours or on high for 4 to 5 hours. Remove meat from cooker. Cut the brisket into thin slices across the grain. Skim fat off juices in cooker; serve juices with meat.

Nutritional Facts

Serving Size: 1 (6oz)
Amount Per Serving

Calories 244
Total Fat 8 g
Saturated Fat 3 g
Cholesterol 70 mg
Sodium 434 mg
Total Carbohydrate 15 g
Dietary Fiber 1.2 g
Sugars 12 g
Protein 28 g

[F.I.S.T.]

GRILLED PEACH SUNDAE



Total Time: 35 Minutes
Serves: 2

Ingredients:

2 Peaches,halved and pitted
1 Tsp of Canola Oil
2 Scoops of Non-Fat Frozen Yogurt
1 Tbsp of Toasted,Unsweetened Coconut
1 Scoop of Chocolate Protein Powder

Directions:

Pre-heat grill to high.

Brush Peachhalves with oil and grill until tender.

Place 2 peach halves in a bowl and top with frozen yogurt and coconut and sprinkle with protein powder.


Nutritional Info:

Calories: 236
Protein: 17g
Carbs: 33g
Total Fat: 4g
Sodium: 41mg
Dietary Fiber: 3g

[F.I.S.T.]

High Protein/Fat Free Chocolate Cake



Who said you cant eat cake on a bbing diet????? Of course this is not for contest prepping.LOL

Total Time: 50 Minutes
Serves: 8

Ingredients:

• 6 egg whites
• 1 1/2 cups non fat yogurt
• 1 teaspoon vanilla
• 1 1/2 cups sifted flour
• 1/2 cup unsweetened cocoa powder
• 1 scoop of chocolate protein powder
• 1 1/2 cups sugar substitute
• 1 1/2 teaspoons baking soda
• 1 1/2 teaspoons salt substitute

Directions:

1. Beat Together and set aside first 3 ingredients.
2. Sift Together all remaining ingredients.
3. Blend all ingredients together until smooth.
4. Pour into 10" cake pan sprayed with cooking spray.
5. Bake in oven pre-heated to 350 degrees for 30-40 minutes.
6. Cool in pan on rack and remove when completely cool.
   
   Nutritional Info:
   Amount Per Serving
   
   Calories 320
   Total Fat 1 g
   Saturated Fat 0.3 g
   Cholesterol 0.9 mg
   Sodium 450 mg
   Total Carbohydrate 63 g
   Dietary Fiber 3 g
   Sugars 21 g
   Protein 14 g

[weezer]

.Is this like the fat free ice cream that Newman thought he was eating on " Seinfeld" ? Lol

[F.I.S.T.]

.Is this like the fat free ice cream that Newman thought he was eating on " Seinfeld" ? Lol

LOL,not sure I remember that one but no,this really is what it appears to be.The ingredients you are using verify that.LOL