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Healthy Recipes With Bridget Lee!

Healthy Recipes With Bridget Lee!

Here are some of recipes I enjoy when waking in the morning, training, or just part of a snack on the go. I've included recipes such as Breakfast Egg Pitas, Nutrition Bars, Halibut with Portobello, and more... Try them out!

Breakfast Egg Pitas

Hungry when you wake up? This is a wonderful breakfast dish to cook up and enjoy. Reads like a lot of hassle but it gets easier and faster the more you make it. I love it to make and take on the go. Seems I'm always on the go with little time to sit and eat. I take the extra time I have to make sure I cook my own food so I don't eat unwanted fats and hidden calories, unknowingly ruining my diet goals and nutritional efforts.

Breakfast pitas, pizzas, and burritos are by far my favorites for on the go nutritional needs, and convenient for our fast moving life styles. Don't forget just because were moving fast doesn't mean your mind can't slow its thoughts. Remember to always chew slowly and enjoy it. Multi-meal tasking, that's what I call it. Hope you like this next one.

* All recipes use an egg substitute with egg whites from Egg White International.

Ingredients
  • 1 c. sliced mushrooms
  • ½ c. onion, chopped
  • ½ c. sweet red pepper, finely chopped
  • 2 c. egg whites or egg substitute
  • ½ fat free cottage cheese
  • ¼ tsp. pepper
  • ½ c. shredded reduced-fat cheddar cheese
  • 2 (6 in.) whole pita breads, cut in half
Directions
  1. Coat a medium nonstick skillet with cooking spray and place over medium-high heat until hot.
  2. Add mushrooms, onion and red pepper and sauté for 4-5 min.
  3. Add egg whites or substitute, cottage cheese and pepper in a small bowl and stir well.
  4. Add egg mixture to pan mixture and cook over medium heat until firm, add cheese and continue to cook until cheese is melted.
  5. Cut pitas in half and heat in the microwave for a few seconds or until soft. Spoon mixture evenly into pitas and serve.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 205
Total Fat2 g
Total Carb25 g
Protein21 g

Breakfast Egg Pita PDF (18KB)

Nutrition Bars For Training

I know you can't beat the taste and convenience that your favorite nutrition bar carries but I have a simple and rather delightful not to mention almost perfect in lines of honest to goodness nutrition in a bar. Read on and then allow yourself 30 min. of baking bliss for a fabulous homemade bar you'll be thanking me for and passing the recipe on to others for a great learned gift. This bar carries only 197 calories, 23 carbs, 15 grams protein, .5 grams of fat, and 4 grams of fiber! These are the best after workout bars! Bake n' take!

Ingredients
  • 3½ c. quick oats
  • 1½ c. powdered non-fat milk
  • 4 scoops chocolate protein powder
  • 2 egg whites beaten
  • ¼ c. orange juice
  • ¼ c. natural applesauce
  • 1 tsp. vanilla
  • 1 c. sugar-free pancake syrup
Directions
  1. Preheat oven to 325 degrees. Mix all dry ingredients in bowl and blend well.
  2. In separate bowl, combine egg whites, orange juice, applesauce, vanilla, and sugar-free syrup.
  3. Blend well. Stir liquids into dry ingredients until mixed. The consistency will be thick and similar to cookie dough.
  4. Spread batter on baking sheet coated with nonstick spray, or use a 9x12 baking dish if you want a thicker bar (that's what I use).
  5. Bake until edges are crisp and browned. Cut into 10 bars and store in an airtight container or freeze.

Remember your best snack after a workout needs to consist of healthy protein and carbohydrates. These bars are perfect. Other good choices are fruit and yogurt, 1/3 a bagel and peanut butter or a handful of nuts. Watch the bars with a lot of sugar, don't defeat your efforts.

Nutrition Bars PDF (17KB)

Chicken And Peanut Salad In A Pita

Ingredients
  • ½ c. fat free mayo or salad dressing
  • 1 T. soy sauce (light)
  • ¼ tsp. ground ginger
  • 1 T. peanut butter (reduced -fat)
  • 1 c. cooked, chopped chicken
  • ½ c. Chinese pea pods cut in half
  • ½ c. red or yellow sweet peppers
  • ¼ c. roasted peanuts
  • 3 whole wheat pita breads, cut in half
Directions
  1. Mix first four ingredients until well blended.
  2. Add chicken and vegetables and refrigerate one to four hours.
  3. Stir in peanuts and spoon into pita pockets.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 219
Total Fat8 g
Total Carb23 g
Protein13 g

Chicken Peanut Salad PDF (17 KB)

Peanut Butter Soy Smoothie

Ingredients
  • 4 oz. low-fat soy milk, plain or vanilla
  • 4 oz. low-fat soy milk, plain or vanilla
  • 4 oz. water
  • 3-4 T. chocolate or vanilla whey protein powder
  • 1 T. peanut butter
  • ½ large banana, sliced
  • ½ tsp. vanilla extract
  • 4 ice cubes
Directions
  1. Combine all ingredients and blend until well combined, 30-60 seconds
  2. Add more ice if desired.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 311
Total Fat12 g
Total Carb27 g
Protein27 g

Peanut Butter Smoothie PDF (17 KB)

Great Mid-Workout Drinks

These two concoctions below are great for providing your body with antioxidants; enzymes that may reduce muscle breakdown; whey protein (which increases your body's levels of a natural antioxidant called glutathione); and some glutamine, which is a natural component of protein. Mid-workout nutrition becomes even more important if you are following a low carb fat-loss plan.

An athlete exercising in a carb-depleted state experiences larger increases in stress hormones. Don't worry about violating your low-carb principles. During exercise, carbs have no detrimental effect on fat metabolism.

However, you should still limit carbs before and long after your workout; they'll stimulate the hormone insulin, which is good for building muscle but interferes with fat loss. Blend these up and enjoy one during your next trip to the gym.

Ingredients: Citrus Safeguard
  • 1 cup cold water
  • 3 ice cubes
  • 1 cup pineapple-orange-banana juice
  • ½ scoop vanilla whey protein
Ingredients: Berry Barrier
  • 1½ cups cold water
  • 3 ice cubes
  • ½ cup Crystal Light fruit punch
  • ½ cup mixed berries
  • 1 T. glutamine
  • ½ cup skim milk

Mid-Workout Drink PDF (17 KB)

Halibut With Portobello Mushroom Marinade

Ingredients
  • 1lb. halibut fillets for any mild tasting white fish
  • 1 T. light tamari soy sauce
  • ¾ c. dry cooking sherry
  • 2 garlic cloves
  • 2 T. extra-virgin olive oil
  • One cup Portobello mushroom caps diced
Directions
  1. Combine tamari, sherry, garlic and oil
  2. Add mushrooms and Place fillets in shallow dish
  3. Pour marinade over fish. Place in refrigerator for several hours, turning fillets and spooning marinade over them three or four times
  4. Remove fish and mushrooms from the dish.
  5. Place on broiling pan about 5" from broiler.
  6. Broil approx. 8 min. on one side.
  7. Set oven on broil
  8. Turn and broil 5 min. on the other side (broiling time varies depending on the thickness of the fillets).
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 249
Total Fat9.5 g
Total Carb3.6 g
Protein24 g

Halibut PDF (18 KB)

Tilapia, Cabbage Tacos

Ingredients
  • 4 cups very thinly sliced green cabbage
  • 1 cup chopped plum tomatoes
  • 1/3 c. thinly sliced green onions
  • ¼ c. chopped fresh cilantro
  • 2T. fresh lime juice
  • 5 tsp. extra- virgin olive oil
  • ½ tsp salt
  • 1 lb. tilapia fillets
  • 1 teaspoon chili powder
  • Eight 6 inch corn tortillas
Directions
  1. Combine cabbage, tomatoes, onions and cilantro in a large bowl.
  2. Add juice, 1 T. olive oil and 1/4 teaspoon salt; toss well to combine.
  3. Heat remaining 2 tsp. of oil in a large non-stick skillet over medium high heat.
  4. Sprinkle fish evenly with chili powder and remaining 1/4 tsp. salt.
  5. Add fish to pan; cook 3 min. on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  6. Remove from heat and cut fish into bite-sized pieces.
  7. Warm tortillas according to package directions.
  8. Spoon about 1/4 c. cabbage mixture down the center of each tortilla.
  9. Divide fish evenly among tortillas; fold n half. Serve tacos with remaining cabbage
  10. mixture down the center of each tortilla.
  11. Warm tortillas according to package directions.
  12. Spoon about 1/4 c. cabbage mixture down the center of each tortilla
  13. Divide fish evenly among tortillas; fold in half.
  14. Serve tacos with remaining cabbage mixture.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 305
Total Fat9.8 g
Total Carb30 g
Protein27 g

Talapia and Cabbage Tacos PDF (18 KB)

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About The Author

Check back regularly for the latest recipes and nutritional information. Find great healthy meals and deserts to stamp out the bland and boring...

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