FC: Good and Good For You!! | by Kaitlin Brennan
1: Table of Contents | -Breakfast Recipes...pgs 2-5 -Lunch Recipes..........pgs 6-11 -Appetizers.................pgs 12-14 -Dinner Recipes........pgs 15-19 -Desert Recipes........pgs 20-22
2: Breakfast Recipes
3: High Protein Breakfast Sandwich | -1 Whole Wheat English Muffin -Cholesterol-free Egg Product -2 Slices of Canadian Bacon Instructions: To make this satisfying breakfast creation, you need just a few minutes and a few ingredients. At your grocery store, make sure to pick up some cholesterol free egg product, I usually use Egg Beaters, some Whole Wheat English Muffins, and 2 slices of Canadian Bacon (any brand is fine). First, lightly grease a frying pan with cooking spray. Then,once the pan is nice and hot, you measure a serving of Egg Beaters and pour it on the pan. Now is a good time to slice your muffin in half and put it in the toaster and start your Canadian bacon. Get another frying pan, ungreased, and heat your Canadian bacon. Now back to the Egg Beaters, once the bottom has cooked and the top isn't runny, flip it with a spatula and let it cook until its cooked through. By now, everything should be cooked to your liking! Place the Canadian bacon and egg in between your two pieces of muffin and enjoy!(:
4: Yogurt Parfait | -One Strawberry Greek Yogurt -3/4 Cup Granola -1 banana Instructions: There are some very simple steps in order to make this high protein delicious breakfast treat. First, you must get your favorite greek yogurt, I like to use Chobani greek yogurt. Next you must also get some Granola that is high in protein, I recommend the brand Bear Naked. Lastly, get one banana and slice it. Once, you do this, you must get a clear parfait glass, or bowl ready. Spread a couple spoon fulls of the yogurt on the bottom, then take some of the granola and spread it on top of the yogurt. Finally, place the bananas on top of the granola and repeat this until the glass or bowl is full! Enjoy(:
5: Healthy Cereal with fruit | -Kashi Go Lean Crunch (original) -4 Ripe Strawberries -1/2 cup of Blueberries -1/2 cup Skim Milk Instructions: This breakfast choice always gives me tons of energy to start my day off well! First, you go to your local grocery store and pick up some Kashi Go Lean Crunch and there will be many types but the one with the most grains and least sugar is the original kind. Also make sure to pick up some berries, I like strawberries and blueberries because they don't get super mushy in the milk. The rest is pretty simple if you know how to make cereal. Basically just throw all the ingredients, not literally, in a bowl and call it a morning!
6: Lunch Recipes | These delicious lunch favorites of mine will not only help you lose weight, but will also be enjoyable and very easy to put together!
8: Greek Salad | -1 Head Romaine Lettuce -2 Tablespoons Feta Cheese -2 Campari Tomatoes -1/4 cup Craisins -2 Tablespoons Lowfat Greek Dressing Instructions: This is one of the easiest lunch recipes i know how to make. Its great for those long days. First you wash the head of romaine lettuce thoroughly with cold water. Next, you cut the bottom of the romaine lettuce off. If you have trouble finding the end of the romaine head its the hard white part towards the bottom of the head. Next you roughly chop the romaine lettuce into bite-size pieces. Next put the lettuce in a bowl, then you cut the Campari tomatoes into fourths. Once all of this is finished, you can sprinkle the remaining ingredients on your salad, pour on the dressing, get a fork, and enjoy!
9: High Protein Yogurt Lunch | -1 Plain Chobani -1/2 cup Grapenut Cereal -2 Stevia Natural Sweeteners Instructions: When I need to grab a healthy lunch after eating a large breakfast, this is what I eat. First you mix up the Chobani yogurt ,because it tends to separate, and pour it into a small bowl. Next, you mix in the Grapenut Cereal. Because the Plain Chobani tends to be quite bitter, I usually add two Stevia Natural Sweeteners to sweeten it up a bit. I hope you enjoy this healthy, yet easy, lunch!
10: Healthier Grilled Cheese | -2 Pieces High Fiber, High Protein Bread -1-2 Slices American Cheese -1 Tablespoon Smart Balance Butter Spread -Cooking Spray Instructions: This is one of my favorite lunches that I have edited to make it a little bit healthier. First, you grab your slices of bread and butter one side of each with the smart balance and set them aside. Next, get a nonstick griddle nice and hot and spray with Cooking Spray. Once the pan is hot, put the butter side of one piece on the griddle. Quickly put 1-2 slices of American Cheese on the piece of bread. Lastly Place the remaining piece of bread butter side up on top of the cheese. Once the bottom side of the bread is browned, flip it until the other side is browned as well. I hope you enjoy this healthy spin on a classic lunch choice!
11: Turkey Tacos | - 1 lb Ground Turkey - 1 Package Mild Taco Seasoning - 1 Head Iceberg Lettuce - 1/2 cup Lowfat Mexican Cheese - 2/3 cup water Instructions: This is one of the lunches I make when I previously had a light breakfast and need something substantial to eat. First, you grab a fairly large saucepan and get it nice and hot on high heat. Once the pan is hot, you put the turkey meat in the pan and with a wooden spoon start to separate the meat into small chunks. Once the meat is cooked through and there is no pink meat remaining, you quickly drain the meat with a strainer with a bowl underneath to catch the grease. Then you pour the meat from the strainer back into the saucepan on low heat. Add in the water and the taco seasoning. Once the mixture is nice and thick, pour it over the sliced Iceberg Lettuce. Then you sprinkle the cheese over the taco mix and enjoy!
13: Parmesan Basil Chips | - 1 Cup Shredded Parmesan Cheese - 2 Tablespoons Shredded Fresh Basil Leaves - 1/2 Tablespoon Shredded Lemon Zest Instructions: This is one of the easiest appetizers my Grandmother ever taught me how to whip up for unexpected company. First, you preheat the oven to 400 degrees. All you do is combine the ingredients in a medium sized bowl. Then, place spoonfuls of this mixture on a parchment or foil lined cooking sheet. Bake until golden brown. I hope everyone enjoys this tasty yet simple treat.
14: Mini Pizzas | -1 Bag Multigrain Pizza Dough - One Jar Lowfat Tomato Sauce - One Bag Reduced Fat Mozzarella Cheese Instructions: This is one of my favorite ways to start a light dinner. First,you preheat the oven to 375 degrees. Then, you foil a cookie sheet or two, depending on how much dough you have to work with. Next you separate the dough into palm-sized pieces and press flat onto a cutting board. Once flattened, place them two inches apart on the cookie sheet. Next, put a spoonful of tomato sauce on the mini pizzas. Sprinkle these pizzas with a little bit of cheese and place them in the oven until they're golden brown and no longer doughy. Enjoy!
15: Dinner recipes
16: Salmon Salad | -3/4 pound skinned salmon fillet -1/2 cold water -1 1/4 pounds small white potatoes, cooked and chopped -1 yellow bell pepper, seeded and diced -1/4 cup fresh chives -salt and pepper -2 cups arugula Instructions: This meal is one of my all time favorites to make when i want something refreshing. First, place the salmon in a large skillet and add the water and let it bring to a boil. Reduce the heat and poach, covered, until the salmon is a pastel coral color. This should take about 8 minutes. With a slotted spoon, transfer to a plate. Cool completely, and then flake it apart. In a mixing bowl, combine the salmon, potatoes, and bell pepper. Serve this over arugula and sprinkle the salt and pepper to your liking, and dust with chives. Enjoy!
17: Enchiladas | -2 teaspoons canola oil -1/2 pound hot Italian turkey sausage, casings removed -1 red bell pepper - 1 onion, chopped - 1 teaspoon chili powder - 1/2 teaspoon dried cumin - 1 cup canned stewed tomatoes - 3/4 cup canned black beans, rinsed and drained - 3/4 cup pinto beans, rinsed and drained - 1/8 teaspoon pepper - 4 (6 inch) flour tortillas -1/2 cup shredded reduced fat Monterey Jack cheese Instructions: This is my favorite thing to make if I am in the mood for some excellent Mexican cuisine. First, preheat the oven to 350 degrees F and spray a casserole pan with cooking spray. In a large nonstick skillet, heat the oil. Combine the sausage, bell pepper, and onion, stirring frequently to break up the sausage, until browned, for 6-8 minutes. Then, add the chili powder and cumin; cook, stirring, 1 minute. Stir in tomatoes, beans, and pepper. Reduce the heat and simmer 5 minutes. Place the tortillas on a work surface; spoon the sausage mixture down the center of the tortillas, then roll them into cylinders.Don't be worried if they don't look perfect! Place, seamside down, in the baking dish; sprinkle with the cheese. Bake until heated through and the cheese is melted, 3-35 minutes. Let stand 10 minutes before serving. Enjoy!
18: Top This Pizza | - 1 Top This Pizza Flat - 1 Jar Lowfat Tomato Sauce - 1 Bag Lowfat Mozzarella Cheese - 1 Red Pepper - 1 Red Onion Instructions: This is one of the easiest, high protein, vegetable-filled dinners you can make that you can edit to your liking. First, you preheat the oven to 375 degrees. Next, you place the Top This Pizza Flat on a cutting board. Put as much tomato sauce as you would like on the pizza leaving room for crust. Next, sprinkle the mozzarella cheese over the pizza. Slice the pepper and onion very thin and distribute onto the pizza. Once the oven is up to heat, place the Pizza Flat right onto the oven rack until the cheese is melted and golden brown. Enjoy!
19: Quesadillas | - 1 Container Whole Wheat Soft Tortilla Shells - 1 Bag Lowfat Mexican Cheese - 1 Container of Fresh Salsa - Smart Balance Butter Spread Instructions: This is an amazing mexican dinner that is great for kids to make! First, you heat up a Quesadilla Maker until it is nice and hot. Then you butter one side of each tortilla shell with Smart Balance Butter Spread. Next, the buttered side of the shell goes face down on the Quesadilla Maker. Sprinkle 1/2 cup of the Mexican Cheese on the unbuttered side of the tortilla that is in the machine. Then spread a spoonful of fresh salsa in with the cheese. Place the other tortilla butter side up and close the Quesadilla Maker. Once the light goes off, or until golden brown, your delicious mexican alternative is complete! Enjoy!
20: Desert Recipes
21: Ice Cream Sandwiches | - One Box Lowfat Chocolate Graham Crackers - One Container Fat Free Cool Whip - Sandwich Bags Instructions: This is my favorite thing to have for a guilt-free midnight snack! First you split a graham cracker into two squares. Fill the middle with a spoonful of Fat-Free Cool Whip and put the two grahams together like an ice cream sandwich. I usually prepare a bunch of these ahead of time so they're frozen when I want them. Then you place these into little Sandwich Bags in the freezer until frozen. Grab one whenever you need a sweet treat!
22: Strawberry Shortcake | - 1 Pint Fresh Ripe Strawberries - 1/2 cup No Pulp Orange Juice - 1 Container Fat Free Cool Whip - 1 Box Low-Fat Graham Crackers Instructions: I love having this treat when I need something light and refreshing after a long day! First, you slice up the strawberries into bite-size pieces. Next, you toss them in a bowl with the orange juice to give them some tang! Next you distribute this mix into bowls, for friends and family. Then you simply dollop a spoonful of Cool Whip into each bowl. Lastly you crush up a graham cracker into each bowl as a garnish. Enjoy!
25: About the Author: My name is Kaitlin Brennan and I attend North Kingstown High School. My inspiration for creating this cookbook came from my experience losing weight. In fifth grade, I weighed 137 lbs and I was extremely unhappy with my appearance. I decided to start eating healthy and exercising. I was able to drop 50 lbs in about 2 years. Because of this success, I decided that for my Senior Project I would share some of my secrets in the form of a cookbook! I hope you enjoy the recipes that my book contains because I know that these recipes definitely helped me to drop numerous pounds fairly quickly! Do not forget to exercise in addition to eating healthy! (: