TCF Salmon Cakes Recipe

Posted by on May 13, 2011 in Featured, Personal Training Blog, Recipes | 0 comments 4 servings Active Time: 30 minutes Total Time: 45 minutes Nutrition Profile Diabetes appropriate | Low calorie | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | View Our Nutrition Guidelines » Ingredients * 3 teaspoons extra-virgin olive oil, divided * 1 small onion, finely chopped * 1 stalk celery, finely diced * 2 tablespoons chopped fresh parsley * 15 ounces...
read more

TCF Chicken in Garlic-Vinegar Sauce Recipe!

Posted by on Apr 21, 2011 in Featured, Personal Training Blog, Recipes | 0 comments 6 servings Active Time: 1 hour Total Time: 1 hour 40 minutes Nutrition Profile Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium | Healthy weight | High potassium View Our Nutrition Guidelines Ingredients * 3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip) * 1/2 teaspoon coarse salt, plus a pinch, divided *...
read more

TCF Whole Wheat Pancake Recipe!

Posted by on Apr 12, 2011 in Featured, Personal Training Blog | 2 comments Why settle for store-bought pancake mixes when you can so easily make your own, more wholesome pancakes? These whole-wheat pancakes are light and delicious. Add some chopped berries if you like, and serve with warmed fruit compote or maple syrup. Just steer clear of butter! Prep Time: 10 minutes Cook Time: 5 minutes Total Time: 15 minutes Ingredients: •1 cup whole wheat flour •1 tsp baking...
read more

TCF Pumpkin Protein Cookies!!

Posted by on Apr 8, 2011 in Featured, Personal Training Blog | 0 comments Ingredients 3/4 cup SPLENDA® Granular 1 cup rolled oats 1/2 cup whey protein (any flavor) 1 cup whole wheat flour 1/2 cup soy flour 1 3/4 teaspoons baking soda 1/2 teaspoon baking powder 1/2 teaspoon salt 2 teaspoons ground cinnamon 1 teaspoon ground nutmeg 1/2 cup pumpkin puree 1 tablespoon canola oil 2 teaspoons water 2 egg whites 1 teaspoon molasses 1 tablespoon flax seeds...
read more

TCF Breakfast Egg White Omelette Recipe!!

Posted by on Apr 6, 2011 in Featured, Personal Training Blog | 0 comments Egg White Omelette 5 large egg whites 3 large eggs 2 tablespoons water 1/4 teaspoon salt 1/8 teaspoon freshly ground pepper 4 tablespoons butter or margarine, melted 2 tablespoons sesame oil 1/2 cup thinly sliced onion 1/4 cup chopped green bell pepper 1/4 cup chopped red bell pepper 1/4 cup shredded mozzarella cheese 2 plum tomatoes, sliced In a large bowl combine 5 egg whites and 3 eggs. Add...
read more

TCF Low Carb Carrot Cake Recipe!!

Posted by on Apr 5, 2011 in Featured, Personal Training Blog | 0 comments Carrot Cake 7/8 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1/4 teaspoon ground allspice 2 large egg whites 1/4 cup eggbeaters 3/8 cup SPLENDA® No Calorie Sweetener, Granulated 3 tablespoons reduced fat margarine 1/2 cup honey 1 teaspoon vanilla extract 3 tablespoons unsweetened applesauce 3 tablespoons canola oil 2 1/4...
read more

TCF Sugar-Free Margaritas Recipe

Posted by on Apr 2, 2011 in Featured, Personal Training Blog | 2 comments Margaritas tend to be very high in sugar. Traditional ones have Triple Sec or Cointreau, both orange liqueurs with 5 grams of carb per tablespoon (16 grams per jigger). Margaritas made with sweet and sour mix are usually worse, as 1/4 cup (4 tablespoons) of sweet and sour mix has at least 17 grams of sugar, and sometimes more. Imagine how much sugar you’re getting in one of those big...
read more

TCF Low Calorie and Sugar Craving Snacks!!!

Posted by on Mar 31, 2011 in Featured, Personal Training Blog | 0 comments FUDGE-NUTTY PROTEIN BARS RECIPE 2 and 1/3 cups vanilla protein powder 1 oz square unsweetened chocolate 1/2 cup butter 4 oz cream cheese 1 oz chopped almonds 1 tsp vanilla 1 tsp peanut butter 1/4 cup Splenda Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well and then add splenda & vanilla, mixing well again. Add walnuts and protein powder...
read more

TCF Low Fat Delicious Rich Chocolate Brownie Recipe!!

Posted by on Mar 19, 2011 in Featured, Personal Training Blog | 2 comments Ingredients  PAM® Baking Spray 1 cup firmly packed brown sugar 3/4 cup granulated sugar 1 cup Eagle Mills® All-Purpose Unbleached Flour with Ultragrain® 1/2 cup unsweetened cocoa 3/4 cup Egg Beaters® Original 6 tablespoons Fleischmann’s® Original-stick, melted 1 teaspoon vanilla extract 1/4 cup chopped pecans 2 tablespoons confectioners’...
read more

Delicious Whey Protein Pancakes/Waffles

Posted by on Mar 14, 2011 in Featured, Personal Training Blog | 0 comments PROTEIN WAFFLE / PANCAKES 1 c (4 scoops) VANILLA PROTEIN powder, whey or soy, or rice or veggie (22gram or more per scoop) 1 egg or 2 egg whites 1/2 c water 1/4 tsp baking soda 1/4 tsp vanilla Mix thoroughly and makes 6-8 pancakes or 2 waffles. OVER 60 g OF PROTEIN PER WAFFLE – LESS THAN 6 CARBS and 18-24 g PROTEIN PER PANCAKE – LESS THAN 2 CARBS !!! VARIATIONS: 1/2 tsp cinammon 2...
read more