We are looking for your favorite
low-fat recipes that you use when training and
Tom Heffner with your Recipes!
Mocha Chai Protein Smoothie - Submitted
by Gord Glatz
250 ml Vanilla Chai Soy Beverage (Bolthouse
200 ml water
25-30 g Chocolate whey powder
1 tablespoon instant coffee
1/4 teaspoon powder vitamin C ( 500 mg)
1 teaspoon L-Glutamine
2 scoops Fibrelean
1- 2 tablespoons ground flaxseed
4-6 ice cubes
1/8 teaspoon Stevia or 1 package of artificial
Protein Pudding - Submitted by Michelle
simple but it gets me through those sweet treat,
ice cream cravings)
1 cup low
fat cottage cheese
2 scoops chocolate or vanilla protein powder, I
prefer MRM Isobolic myself
1 - 2 tbsp water, just to aid blending
Put all ingredients in blender and blend until
smooth, add water slowly as needed, you don't
want it runny. Pour into small bowls and enjoy.
Protein Bars - Submitted by Gord Glatz
Mix the following dry ingredients in a bowl
4.5 scoops of Whey Protein Isolate
1 tsp lethicin powder
2 tbsp oatmeal
1/4 tsp stevia
2 tsp carob powder
Melt 3 squares of Lindt Excellence 70% Cocoa
dark chocolate in a microwave safe dish
In a blender, mix up
1 tbsp food grade vegetable glycerine
3 tbsp water
2 tablespoons no sugar added strawberry jam
Pour blended liquid into bowl of melted
Pour complete chocolate liquid mixture into dry
ingredients, mix thoroughly
Press sticky mixture into a wax paper lined 5" x
5" container and freeze
Cut into 6 pieces after freezing and wrap
individually in wax paper
Keep refrigerated or frozen
Campbell's® Lemon Broccoli Chicken -
Submitted by Tom Heffner:
Time : 20 min.
CUT 4 thin slices of lemon. Squeeze 2 tsp. juice
from remaining lemon.
HEAT oil in skillet. Add chicken and cook until
browned. ADD soup, milk, lemon juice and pepper.
Top chicken with lemon slices. Heat to a boil.
Cover and cook over low heat 5 min. or until
done. Serve with rice. Serves 4.
Cream of Broccoli Soup
Nutritional Values Per Serving: Calories 240,
Total Fat 10g, Saturated Fat
3g, Cholesterol 75mg, Sodium 545mg, Total
Carbohydrate 9g, Dietary Fiber 2g,
Protein 28g, Vitamin A 1%DV, Vitamin C 37%DV,
Calcium 5%DV, Iron 6%DV.
98% Fat Free Cream of Broccoli Soup
Nutritional Values Per Serving: Calories 233,
Total Fat 9g, Saturated Fat
2g, Cholesterol 76mg, Sodium 507mg, Total
Carbohydrate 11g, Dietary Fiber
2g, Protein 28g, Vitamin A 4%DV, Vitamin C
41%DV, Calcium 6%DV, Iron 7%DV.
1 tbsp. vegetable oil
4 boneless chicken breasts halves
1 can Campbell's® Cream of Broccoli or
Campbell's® 98% Fat Free Cream of
1/2 cup milk
1/8 tsp. pepper
4 cups hot cooked rice
Protein Pancakes - Submitted by Jill
5 egg whites
1 cup (or less) uncooked oatmeal
1 tsp flax meal
fruit (Banana, strawberries, blueberries etc.)
Blend egg whites and oatmeal in a blender with
any or all of the optional ingredients. Pour
batter into greased (with Pam) fry pan. let
cook on each side!!!
Have plain, or top with "no sugar added" syrup
or jam. Very YUMMY!
Chicken ‘d’ light
by: Bernadette Purpur (Gr.1 Teacher/Novice
For those on the go....
Sunday Night: slice up enough chicken breasts
for the week (either for lunch or dinner).
Quickly cook chicken pieces in pan and add
desired amount of Dijon mustard…or (your
favourite low fat salad dressing…be adventurous
and try 2-3 new flavours). Use each dressing
seperately for 1-3 chicken breasts.
Simple, fast, avoids last minute ‘drive-thru’
issues and very tasty! Package in Tupperware and
freeze with your favourite veggie and/or rice.
Submitted by: Bernadette Purpur (Gr.1
Teacher/Novice Fitness competitor)
For the off-season or planned cheat-treat!
1 pkg low fat vanilla pudding
2-3 scoops; low fat Cool/Dream Whip
1 pkg sweet-n-low/Equal
*assorted fresh fruit (strawberries /
*combine pudding, cool whip…[only mix in the
sugar if ya really need it to be extra sweet.]
ENJOY… then go ride your bike or do some form of
exercise after or the next day…(hee,hee).
Alternatives: Jennifer Paintin
Looking for a way to make that Brown Rice,
Skinless Chicken Breast or can of Tuna go down
for the third or forth time today, go to COSTCO
and buy a jar of California Sun Dry Tomatoes
with Herbs and Olive Oil 907g. It also works
great with scrambled egg whites.
Tom Heffner with your Recipes!