Two great recipes – Caramel Apple Frappe and Tortilla Free Burrito.
Recipe #1 – Caramel Apple Frappe
I absolutely LOVE this shake! This recipe comes from the Hungry Girl newsletter (10/29/09). The original recipe calls for freeze-dried apple pieces from Gerber Graduates. No matter how much I search, I can never find the apple ones – just strawberry. So I substitute no sugar added applesauce for those.
1 Jell-O Sugar Free Dulce de Leche (or Creamy Caramel) Pudding Pack
1/2 cup apple cider (plain, not sparkling) (I used no sugar added apple juice)
1/4 cup no sugar added applesauce (or 1/4 cup Gerber Graduates Apple Mini Fruits)
1/4 cup fat free vanilla ice cream or frozen yogurt
1/4 tsp cinnamon
1/8 tsp vanilla extract
1 cup crushed ice or 5-8 cubes (I usually use more)
2 Tbsp fat free Reddi-whip
Place all ingredients except for Reddi-whip into a blender. Blend until smooth, and then pour into a nice, tall glass. (Or even a crummy tall glass. Your call.)
Top with Reddi-whip, stick a straw in it, and enjoy!
Makes 1 serving
Stats for original recipe: 199 calories, 1 g fat, 250 mg sodium, 45 g carbs, 2 g fiber, 23.5 g sugars, 2.5 g protein
Recipe #2 – Tortilla Free Burrito
This recipe comes from the Biggest Loser book 6 Weeks to a Healthier You. It’s super good and high in protein. It makes good leftovers, as well as a good breakfast scramble with egg whites! It definitely needs salsa. Cheese is up to you – I used Weight Watchers reduced fat 4-cheese blend.
1 1/4 lbs (20 oz) lean ground turkey
1 medium yellow onion, chopped
1 c diced bell pepper (yellow, red, or green)
1 Tbsp chili powder
1 tsp ground cumin
1 tsp ground mustard
1 tsp oregano
red chile flakes (optional)
1 1/2 c (one 15 oz can) cooked black or kidney beans, rinsed and drained
1 (10 oz) package frozen spinach, thawed, or 10 cups baby spinach
cilantro for garnish (optional)
Coat a large nonstick skillet or Dutch oven with cooking spray. Add the turkey, onion, and bell pepper and simmer for about 5-7 minutes until just cooked through.
Add the chili powder, cumin, mustard, oregano, and chile flakes, if desired. Add the beans and spinach and cook until just heated through. Season to taste. (Needs about 1 Tbsp of salsa per serving) Garnish with cilantro, if desired.
Makes 8 (1-cup) servings
Stats: 140 calories, 21 g protein, 12 g carbs (1 g sugars), 2 g fat (0 g saturated), 30 mg cholesterol, 5 g fiber, 105 mg sodium