Vegan, Fat Free, Low Calorie, MIXED BERRY MUFFINS!
Nutritional facts: 83 calories per muffin.
- 1.75 cups of white flour
- 4 tsp raw sugar
- 2 tsp baking powder
- 1/2 tsp salt
- 1.25 cups of ‘trim’ soymilk
- 1 serving of egg replacer
- 25 grams of unsweetened applesauce
- 1/8 cup frozen strawberries
- 1/8 cup frozen blueberries
- 1/8 cup frozen blackberries
- 1/8 cup raspberries
Preheat oven to 400 degrees. Spray a 12-cup muffin tin with non-fat cooking spray.
In a large bowl, combine all dry ingredients.
In a smaller bowl- combine applesauce and soy milk.
Chop the frozen berries into a manageable size
Add wet ingredients to the dry, and stir to combine, adding berries as you mix
Using a 1/4 cup measure, scoop into prepared muffin tin (they should be about 2/3 full) , bake for 20-25 minutes (when a toothpick inserted comes out clean).
Cool in tin for 5 minutes, then turn out to cooling rack
makes 12 muffins!
Southwest Chicken Lettuce Wraps
for one, OR for two :]
350 calories for TWO wraps! [175 a piece]
I like to split the mixture and have one wrap for lunch, and make the other for my dinner or lunch the next day, depending on how much I plan to work out.
- 3 ounces of skinless chicken, cubed. [I recommend baking the chicken with garlic, chili powder and cumin. However, use any seasonings you like!]
- 1/4 cup shelled corn
- 1/4 cup drained black beans
- 1/4 cup shredded carrot
- 1/4 cup shredded zucchini
- [optional veggies] Tomatoes, peppers, onions, eggplant
- light ranch dressing to taste [I like a little less, my mother likes a little more]
- salt and pepper
- 2 large lettuce leaves
Stir fry veggies in no calorie cooking spray until tender. Add salt and pepper and chicken; stir and remove and allow to cool to a warm stage. If you put the mixture on the lettuce wrap when the mixture is iron hot, the lettuce leaves will wilt. No one likes wilted lettuce!
Add light ranch dressing (about 2 Tablespoons) to the veggie mix and stir. Add the mixture to the center of each lettuce leaf and either roll it up, or make a pouch.
APPLE CINNAMON COUSCOUS
Nutrition: Each serving provides approximately: 145 calories; 6 g protein; 3 g fiber; 2 g fat (1 g saturated).
- One 16 ounce can of apples [or you can use pears or even peaches]
- One tbs vegan margarine
- One 10 ounce package of Couscous
- 3 tbs no calorie sweetener
- 1/2 tsp cinnamon [add more or less to taste]
Drain fruit, reserving juice. Pour juice into measuring cup and add water to equal 2 cups. Prepare couscous according to package directions using the fruit juice and vegan margarine.
Dice fruit; add to couscous.
Combine sweetener and cinnamon and mix with couscous. Place in serving bowl and sprinkle with additional cinnamon, if desired. Serve at room temperature or chilled.
Makes 6 servings