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FORGIVEN

BUBBY FLY

THE CROSS

I ACCEPTED CHRIST-NOW WHAT

JESUS GETS TOUGH SINS OUT

VOTE 4 US!

Breakfast Recipes * Lunch & Dinner Recipes * Salads * Desserts * Protein Drinks/Fruit Smoothies*

*Snacks* Snacks Under 100 Calories * Submit A Recipe * Test New Recipes*

Breakfast Recipes

Get Fit4Jesus with these great recipes!

Whole Wheat Pancakes

Ingredients:

1 ½ Cups Whole Wheat Flour
1 tsp. Salt Substitute
3 TB Splenda, sugar substitute
1 ¾ tsp. baking powder
2 eggs slightly beaten
3 TB light cooking oil
1 Cup Fat Free Milk
Water as needed to thin as desired

Instructions:

Mix together all ingredients, omitting water. Gradually add water until desired consistency (thinness) is reached. Cook on skillet or griddle treated with non-stick cooking spray. Serve hot w/topping of your choice. {Fit4Jesus suggests: Sugar free Maple Syrup; Fresh Fruit with or without Non-Dairy, Fat Free Whipped Topping.}

Variations:

For Waffles: Prepare as above except separate eggs. Add yolks to mixture. Beat egg whites until stiff peaks form. Fold mixture with egg whites. Cook in prepared, hot waffle iron.

Oven Frittata
Preheat Oven to 350 degrees

Ingredients:

6 Eggs
¼ Cup Onion, Chopped
1 Clove Garlic, Minced
1 Tb Margarine Spray
¾ Cup Veggies of Choice, Steamed and Chopped.
2 TB Parmesan Cheese, grated
1/8 tsp. Pepper of choice
{Fit4Jesus suggests white pepper}
¼ Cup Cheese, Shredded (Optional), {Try Mozzarella or Swiss}

Instructions:

In a bowl whip eggs and pepper with a wire whip, set aside. In a 10” oven-proof skillet, cook onion and garlic in Margarine Spray until tender. Stir in steamed veggies. Pour egg mixture atop veggie mixture. May top with shredded cheese if desired. Bake in oven for 15 minute or until knife inserted in center comes out clean.
Serves 3-4. One slice = One serving.

Variations:
In place of steamed veggies use fresh spinach or cooked meat. In Place of Parmesan Cheese use Romano or crumbled Feta.

Lunch & Dinner Recipes

Quiche

Ingredients:

3 beaten eggs

1 1/2 C Non-Fat Milk

1/4 C Green Onions, sliced

1/4 tsp. Salt-Substitute

1/8 tsp. White Pepper

Dash Nutmeg, ground

3/4 C Meat, cooked -or- Veggies, fresh

1 1/2 C Cheese, shredded

1 Tb. Wheat Flour

Instructions:

Heat oven to 325. In bowl mix eggs, milk, onion, salt-sub., pepper, and nutmeg. Add meat or veggies (or both). In separate bowl, toss together shredded cheese and flour then add to egg mixture and mix well. Pour into hot, pre-cooked pastry shell and bake for 35-45 minutes or until knife inserted near center comes out clean. May cover edges of pastry shell with foil to prevent over-browning. When done, let stand for 15 minutes, then serve or store in fridge for up to 3 days.

Makes 6 Slices.

One slice = One serving

Variations:

Create your own Quiche by adding any meats, veggies, cheeses, and even spices that you desire. Keep a close watch on calories and fats. If you are on a strict carb-reduced diet, don't eat the pastry shell.

For Quiche Lorraine version of our recipe: Omit green onions and replace with 1 small yellow onion; for the meat use 3/4 C crisp, diced bacon; for the cheese use Swiss.

Clam Chowder

Ingredients:

½ Cup Margarine
{Fit4Jesus suggests: I Can’t Believe it’s Not Butter Spray Margarine it has ZERO Calories!}
4 Cups Water
1 Can Chopped Clams with juice
{Fit4Jesus suggests: Chopped Fresh Clams w/natural juices and NO Preservatives!}
6 Potatoes, Raw, Cleaned, Unpeeled, Cubed
1 Carrot, Raw, Cleaned, Unpeeled, Chopped
2 Celery Stalks, Raw, Cleaned, Chopped
½ Yellow Onion, Medium, Raw, Diced
3 tsp. Salt Substitute
{Fit4Jesus suggests: No Salt brand salt substitute or NO SALT!}
2 Cans Evaporated Milk
4 Bay Leaves
2 Cans Corn, Drained (optional)

Instructions:

In stock pot, bring water and vegetables to a boil. Lower heat to medium, not boiling. Add clams and remaining ingredients. Simmer 45 minutes or until potatoes are tender.

Serves 8-10. One Cup = One serving

Variations:

If you enjoy more seasonings than we have listed, add them to your heart's content as they are calorie-free. Leaving the corn out will greatly reduce carbs/calories.

Rosemary Basil Chicken Rosemary Basil Chicken before cooking ...

Ingredients:

1 Cut-Up Fryer Chicken

1 Fresh Lemon, sliced

2 Green Onions, cut up in ½” pieces

Garlic Powder

Basil

Rosemary

“I Can’t Believe It’s Not Butter” margarine spray (Zero calories!)

Directions:

Place chicken pieces right-side up. Spray with margarine spray, sprinkle with Rosemary, Basil and Garlic Powder. Place sliced lemon and cut onions on top of the chicken and cook as desired until done. It is very important chicken is cooked fully with no pink or blood before serving.

I did this one up in my Rotisserie but you can roast it in the oven just as well. Just adjust the recipe a bit, IE: Roast on a rack in the pan so that it doesn’t sit in it’s own fat while baking. Bake at 350 degrees until the meat thermometer inserted reaches 180 degrees. Or just pop it in the basket for your Rotisserie like I did and let it cook according to the directions of your Rotisserie. I cooked mine for about an hour it was full cooked, very good but a little on the dry side. Next time I’ll probably try it at 45 minutes instead.

Rosemary Basil Chicken w/ a side of green beans and boiled egg ... If you are watching your carbohydrate intake (especially at dinnertime!) replace your carb containing side dish with a boiled egg or two. Don’t forget to eat your veggies and drink your water. (The pictures didn’t turn out that good, but the dinner sure did!)

BBQ Grilled Chicken

Ingredients:

1 Pkg. Chicken fryer, cut up 1 TB Worcestershire sauce

1 C Ketchup 1/4 tsp Chili powder

1/4 C Onion, finely chopped 1/4 tsp Red pepper, ground

1/4 C Vinegar 1 Garlic clove, minced

2 TB Splenda sugar substitute 1/4 tsp Salt substitute

1/2 C Water

Instructions:

Rinse chicken and trim off extra fat. Place chicken, skin side down, on an uncovered grill over medium coals. Grill for 20 minutes. Meanwhile, make the sauce: In saucepan, combine all remaining ingredients. Bring to boiling then reduce heat and simmer about 15 minutes. Back to the grill: When the chicken has grilled 20 minutes, turn the chicken pieces over, brush BBQ sauce onto the chicken and grill for another 20 minutes. Keep adding sauce as desired. Turn chicken over again after 10 minutes, and brush sauce on the other side. Grill chicken another 10 minutes--until the meat is no longer pink. Shopping Healthy, means Eating Healthy!

Sauce Makes 1 3/4 cups

One piece= One serving of BBQ chicken

Broiled Salmon Fillet with Herbed Lemon Butter Recipe

Submitted by Carrie Hall, Chef, Ketchikan, Alaska

Ingredients:

¼ C butter, melted*

2TB lemon juice

2TB fresh parsley, chopped

2 sprigs fresh Dill weed chopped

¼ tsp Salt*

1/8 tsp pepper, coarse ground

* Can substitute butter for "I can't believe It's Not Butter" spray and Salt with No Salt, salt substitute.

Instructions:

Line broiler pan with foil. Place salmon fillet’s in pan, skin side down. Sprinkle lightly with salt and pepper. In mixing bowl, combine remaining ingredients. Baste salmon with combined mixture using a basting brush. Broil at 325 degrees for 15-25 minutes--depending on thickness, basting several times during cooking. Fish is done when it flakes with a fork, do not overcook.

Serves 8

One fillet = One serving of Salmon

Tossed Tuna-Swiss Salad

Ingredients:

2 Green Onions, Chopped

1/2 Head Lettuce, Chopped

1 Roma Tomato, Diced

3 oz Swiss Cheese, Cubed

1 Can Tuna in water, Drained

3 Eggs, Hard Boiled, wedged

1 TB Dijon Mustard

3 TB Low-Cal Mayo

2 tsp. Dill weed, Dried

1/2 tsp. Black Pepper, course ground

Directions:

Toss all ingredients in a salad bowl well enough that mayo & mustard coat all. Enjoy!

Chicken-Stuffed Tomato Salad

Ingredients:

1 1/2 C Chicken, chopped

1 Stalk Celery, finely chopped

2 Green Onions, finely sliced

3 Eggs, hard-boiled, chopped

2 TB Dill Pickle Relish

1/2 C Low-Fat Mayonnaise

2 tsp Mustard

1tsp Dill weed

1/8 tsp Pepper

4 Tomatoes, medium sized

Instructions: A fresh tomato--yum!

Combine all ingredients except tomatoes. Set aside. Cut thin slice of top of each tomato where the stem is. Scoop out the insides of each tomato and add to mixture, mix together. Stuff tomatoes with mixture.

Serves 4

One Stuffed Tomato = One serving of Salad

Desserts

Muffins are yummy, but full of carbs & calories.

Pumpkin Nut Cake
Preheat oven to 350

Ingredients:

3 Eggs
1-1 lb. Can Pumpkin
½ Cup Apple Sauce, Unsweetened
{Fit4Jesus suggests using applesauce in place of shortening for moisture.}
½ Cup Water

Mix well then add:

2 ½ Cups Whole Wheat Flour
2 ¼ Cups Splenda for baking
{Fit4Jesus suggests using Splenda sugar substitute in place of sugar.}
1 ½ tsp. Baking Soda
¼ tsp. Salt Substitute
¾ tsp. Cinnamon
1 Cup Yellow Raisins (optional)
½ Cup Walnuts, Chopped
{Walnuts are also optional but without them we couldn’t call it Pumpkin ‘Nut’ Cake now could we?}

Instructions:

Mix Well. Pour batter into 3-1 lb. coffee cans treated with non-stick cooking spray. Place upright in oven and bake for 75 minutes or until wooden skewer inserted in middle comes out clean. Cool on wire racks on their sides. Slice to serve.

Star-Spangled Angel Fruit

Ingredients:

2 Star fruit, washed and sliced crosswise

1 C. Strawberries

1 C. Blueberries

1/4 C. Splenda sugar substitute

Whipped cream, non-dairy (less calories and fat)

4 Individual Angel food cakes

Use only fresh fruit, not canned.

Instructions:

Rinse fruits as needed then drain. Lightly toss all fruits then sprinkle Splenda into fruit while tossing to coat all fruit.

Spoon into individual angel food cakes and top with a dollop of non-dairy whipped cream.

Alterations: Divide into dessert cups rather than cakes for fewer calories/carbs.

Protein Drinks/Fruit Smoothies

Protein-Berry Smoothie/Shake

Ingredients:

1-2 scoops protein powder 20-25 grams (like GNC’s Pro Performance Protein 95 with 25 grams of great tasting protein)

8-10 oz of water or fat free milk (or combo of ice & water for smoothie)

1 Cup berries-fresh or frozen-of your choice

Splenda brand sweetener as needed

Instructions:

Put all ingredients in blender or smoothie maker and blend well.

A protein drink is utilized best by your body after your workout.

Send us more Smoothie recipes!

Snacks

Trail Mix

Ingredients:

1 Cup Assorted nuts, shelled (peanuts, cashews, and almonds are a good mix)

½ Cup Raisins (mix golden raisins in as well)

½ Cup dried Cranberries

½ Cup Carob chips (instead of chocolate chips)

Instructions:

Put all ingredients in a quart sized seal-able, plastic bag. Seal and shake. Stash one in your backpack for your next hike. Mmm ... goodies and snacks

Snacks under 100 Calories

Fruit:

Apple_80 calories
1 Cup Blueberries_80
½ Cantelope_95
10 Cherries_50
½ Grapefruit_40
10 Grapes_35
Nectarine_65
Orange_60
Peach_35
Pear_100
1 Cup Pineapple_75
Plum_35
1 Cup Raspberries_60
1 Cup Strawberris_45
Tangerine_35
1 OZ Raisins_90
1 Cup Water Melon_50

Veggies:

Carrot_30 calories
1 Cup Cauliflower_25
1 Celery Stalk_5
1 Cucumber_5
{Fit4Jesus suggests: Try marinated in apple cider vinegar and Johnny’s seasoning salt w/no MSG}
Tomatoe_25
1 Cup Broccoli_80
Bell Pepper_20
1 Cup Spinach, Fresh_10
4 Spears Asparagus, Cooked_15
1 Cup Brussels Sprouts, cooked_60
1 Cup Cabbage_15
1 Ear Corn, cooked_85
1 Cup Eggplant, cooked_25

Other:

Special K Bar_90 calories
Hard Boiled Egg_70
Slice Toast w/I Can’t Believe it’s Not Butter Spray_70
Can Tuna in water, drained_60
Can Tuna in Water w/ 11/2 TB low-cal Mayo_98
½ Can Tuna in water, drained on Toast_100 (no mayo!)
Slice Raisin Bread Toast_65
Slice Light Rye or Grain Bread_65
1 Link Sausage, Pork_50
1 OZ Mozzarella Cheese_80
1 Cup Skim Milk_85
1 Chicken Drumstick, Roasted_75
1-100+ Cups Water_0

Last recipe added on 05/18/2004

Submit Your Recipe!

Submit your favorite recipe to us and we will post them here after we have made adjustments (as needed) to make your favorite dishes lower in fat, sodium and calories. All recipes are sent to one of our test kitchens for comments on ease of cooking, suggestions and taste. If you would be interested in running a test kitchen please contact us below (recipe form) and we will contact you.