11:48 PM Late Night Snack Smoothie

Ingredients 

• 8-10 Frozen Strawberries
• 1 Banana
• 50 ml Soy milk/almond milk/low-fat milk
• Splenda (or another sweetener)
• Ice (optional)

Directions

1. Put the strawberries, banana and soy milk in the blender and pulse until well combined.
2. Add ice if necessary and pulse until completely smooth (about 20-30 seconds)
3. Taste to see if you need to add sweetener, and add one packet of splenda

Nutritional Facts
Servings: Makes 1

Calories: 155
Total Fat: 1g
Saturated Fat: 0.5g
Sodium: 25mg
Total Carbohydrate: 39g
Dietary Fiber: 4.4g
Protein: 3.0g   

RECIPE FROM: myself (:

Seared Scallops with White Beans and Bacon

Ingredients 

• 1 lb large sea scallops
• 1 clove garlic, minced
• 4 cups baby spinach
• 2 strips of bacon, chopped into small pieces
• 1/2 cup red onion, minced
• 1-1/2 cans unsalted white beans (14oz each), rinsed and drained
• Salt and pepper to taste
• 1 Tbsp unsaltedbutter
• Juice of 1 lemon

Directions

1. Heat a medium saucepan over low heat, and cook bacon until it begins to crisp. Pour off some of the bacon fat and add onion and garlic. Sauté until onion is soft and translucent, about 2 to 3 minutes. Add white beans and spinach; cook until beans are hot and spinach is wilted. Keep warm.
2. Put a large cast-iron skillet or sauté pan over medium-high heat. Blot scallops dry with paper towels and season on both sides with salt and pepper. Add butter to the pan. After it melts, add scallops. Sear for 2 to 3 minutes on each side until they’re deeply caramelized.
3. Before serving, add lemon juice, salt, and pepper to the bean mixture. Divide beans among 4 warm bowls or plates and top with scallops. 

Nutritional Facts
Servings: Makes 4

Calories: 283
Total Fat: 7g
Saturated Fat: 2.5g
Sodium: 361mg
Total Carbohydrate: 28g
Dietary Fiber: 7g
Protein: 28g   

RECIPE FROM: WOMEN’S HEALTH / DECEMBER 2011

(Source: skinnybitchinthekitch)

Seared Skirt Steak with Balsamic Cherry Tomatoes

Ingredients 

• 2 cups cherry tomatoes
• 2 Tbsp balsamic vinegar
• 4 cups arugula
• 12 oz / 340 g skirt or flank steak
• 1-1/2 tsp olive oil
• 2 cloves garlic, thinly sliced
• Salt and pepper, to taste 

Directions

1. Heat oil in a cast-iron or stainless-steel pan (or grill pan) on medium high. When pan is very hot, season steak with a few pinches of salt and pepper and add it to the pan. 
2. Cook steak for 3 to 4 minutes per side, until it’s caramelized and slightly firm to the touch. Remove it to a cutting board to rest.
3. Meanwhile, lower the heat to medium and add tomatoes and garlic to the pan. Cook for 1 to 2 minutes, until garlic is lightly browned. Add balsamic vinegar and cook for 2 additional minutes, until skins of the tomatoes start to split. Remove the pan from the heat; add salt and pepper.
4. Slice steak thinly against its grain. Divide arugula between 2 plates, top each pile with steak slices, and pour on cherry tomatoes and pan drippings. 

Nutritional Facts
Servings: Makes 2

Calories: 460
Total Fat: 24g
Saturated Fat: 8g
Sodium: 150mg
Total Carbohydrate: 11g
Dietary Fiber: 2g
Protein: 47g   

RECIPE FROM: WOMEN’S HEALTH / JANUARY-FEBRUARY 2012

(Source: skinnybitchinthekitch)

Honey-Mustard Salmon with Roasted Asparagus

Ingredients 

• 4 salmon fillets (6 oz / 170 g each)
• 1 lb asparagus, trimmed
• 2 Tbsp dijon mustard
• 1 Tbsp low-sodium soy sauce
• 1 Tbsp unsalted butter
• 1 Tbsp brown sugar
• 1 Tbsp honey
• 2 Tbsp olive oil, divided
• 1/4 cup freshly grated parmesan 
• Salt and pepper to taste 

Directions

1. Preheat the oven to 400°F / 204°C. Combine butter and brown sugar in a bowl; microwave until they have melted together, about 30 seconds. Stir in mustard, soy sauce, and honey. 
2. Toss asparagus with 1 tablespoon of the oil, the parmesan, and the salt and pepper. Place the stalks in a baking dish and roast until they’re al dente, about 10 to 12 minutes.
3. Meanwhile, heat remaining oil in an ovenproof skillet over high heat. Season salmon fillets with salt and pepper, then add to the pan, flesh side down. Cook until browned on one side, 3 to 4 minutes. Flip the fillets, brush on half the honey mustard and place the pan in the oven. Bake until fish is firm and flakes easily (but before white solids begin to form on the surface), about 5 minutes. Remove fillets from the oven and brush with more honey mustard. Serve asparagus.

Nutritional Facts
Servings: Makes 4

Calories: 260
Total Fat: 17g
Saturated Fat: 5g
Sodium: 550mg
Total Carbohydrate: 13g
Dietary Fiber: 2g
Protein: 39g   

RECIPE FROM: WOMEN’S HEALTH / NOVEMBER 2011

(Source: skinnybitchinthekitch)

Pancake shake-up!

Ingredients 

• 1 cup whole-wheat flour
• 1/2 cup rolled oats
• 1/4 cup sliced almonds, crushed walnuts or crushed pecans
• 2 tsp baking powder
• 1/2 tsp cinnamon
• 2 medium bananas
• 1 cup nonfat or almond milk
• 1 egg
• 1 tsp almond extract
• 1 cup mixed frozen berries
• Vegetable oil cooking spray 

Directions

1. In a bowl, combine the first 5 ingredients.
2. Mash 1 banana; in another bowl, mix mashed banana with milk, egg and almond extract.
3. Pour liquid ingredients into dry ingredients; stir until smooth. Slice remaining banana and stir into batter; add berries.
4. Warm a skillet over medium heat; coat with cooking spray. Measure 1/4 cup batter; pour onto skillet.
5. Cook until golden brown, 2 to 3 minutes per side. Repeat until batter is gone.

Nutritional Facts
Servings: Makes eight 5-inch pancakes. (1 serving = 2 pancakes) 

Calories: 330
Total Fat: 8g
Saturated Fat: 1g
Total Carbohydrate: 57g
Dietary Fiber: 8g
Protein: 11g   

RECIPE FROM:  SELF Magazine, January 2012 issue. 

(Source: skinnybitchinthekitch)

Peanut Butter Cup Protein Shake

Ingredients 

• 1/2 cup frozen blueberries, unsweetened
• 1/2 cup frozen strawberries, unsweetened
• 1-1/4 cup light soy milk, plain (feel free to substitute with water to cut more calories!)
• 1-1/4 tablespoon light peanut butter
• 1 packet of Vanilla Myoplex Light (or whey/soy protein powder of your choice)
• Pinch of cinnamon

Directions

1. Add all ingredients to the blender and blend until there aren’t anymore chunks left. Enjoy!

Nutritional Facts
Servings: 1

Calories: 443
Total Fat: 12.4g
Saturated Fat: 2.3g
Cholesterol: 15mg
Sodium: 1,218mg
Total Carbohydrate: 55.2g
Dietary Fiber: 9.7g
Sugars: 22.6g
Protein: 37.6g   

RECIPE FROM: MYSELF! (: I just made it up today. 

(Source: skinnybitchinthekitch)

Quinoa Pilaf with Corn and Jalapeños

Ingredients

• 2 teaspoons olive oil
• 2 ears corn, kernels removed
• 1 onion, minced
• Salt and pepper
• 1-1/2 cups quinoa, rinsed and dried on a towel
• 1-1/4 cups low-sodium chicken broth
• 2 jalapeño chiles, stemmed, seeded, and minced
• 1 tomato, cored, seeded and chopped small
• 1/4 cup minced fresh cilantro
• 2 teaspoons fresh lime juice 

Directions

1. Heat 1 teaspoon of oil in a large saucepan over medium-high heat until shimmering. Add the corn and cook until it begins to brown, about 5 minutes. Transfer to a bowl and set aside.
2. Add the remaining teaspoon oil, onion, and 1/4 teaspoon salt to the saucepan. Cover and cook over medium-low heat, stirring occasionally, until the onion is softened, 8 to 10 minutes.
3. Stir in the quinoa. Increase the heat to medium and cook, stirring often, until the quinoa is lightly toasted and aromatic, about 5 minutes. Stir in the broth and jalapeños and bring to a simmer. Reduce the heat to low, cover, and continue to simmer until the quinoa is transparent and tender, 16 to 18 minutes.
4. Remove the pot from the heat and lay a clean folded kitchen towel underneath the lid. Let sit for 10 minutes, then fluff the quinoa with a fork. Stir in the cooked corn, tomato, cilantro, and lime juice. Season with salt and pepper to taste and serve.

Nutritional Facts
Servings: 7 (1 serving = 3/4 cup)

Calories: 190g
Total Fat: 4.5g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 220mg
Total Carbohydrate: 32g
Dietary Fiber: 4g
Protein: 7g  

RECIPE FROM:  America’s Test Kitchen Healthy Family Cookbook, pg 167

(Source: shreddintheexcess)