If you've been reading my blog from the beginning, you know that I have a weakness for doughnuts. This lightened version of doughnut holes helps me from completely blowing my diet. I still eat them sparingly, but when I have a craving for doughnuts I just can't get over, these are a big help.
6 tbsp warm water
1/4 cup granulated sugar (try using Splenda)
1 1/8 tsp dry yeast
6.75 ounces all-purpose flour (about 1 1/2 cups), divided
1/8 tsp salt
3 tbsp sour cream
1 large egg, lightly beaten
Cooking spray
1 1/2 cups powdered sugar
6 cups peanut oil
2 tbsp maple syrup
2 tbsp water
Combine first 3 ingredients in a large bowl. Let stand 5 minutes or until bubbly. Combine 1 1/4 cups flour and salt. Add sour cream and egg to yeast mixture; stir until smooth. Add flour mixture; stir until a moist dough forms.
Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 3 minutes); add enough of remaining flour, 1 tbsp at a time, to prevent dough from sticking to hands (dough will feel slightly sticky). Place dough in a clean bowl coated with cooking spray. Cover dough with plastic wrap. Let rise in a warm place (85 degrees), free from drafts, 1 hour or until almost doubled in size.
Punch dough down, divide dough into 36 equal portions; roll each portion into a ball. Cover dough with plastic wrap coated with cooking spray; let stand 30 minutes.
Clip a thermometer onto one side of a Dutch oven; add oil to pan. Heat oil to 375 degrees. Combine powdered sugar, syrup, and 2 tbsp water; stir until smooth. Place 9 dough balls in hot oil; fry 2 minutes or until golden, turning as necessary. Make sure oil temperature remains at 375 degrees. Remove doughnut holes from pan; drain. Dip doughnut holes into syrup mixtures; remove with slotted spoon. Drain on a cooking rack over a baking sheet. Repeat procedure with remaining dough balls and syrup mixture.
yields 36 doughnut holes
Per serving size (3 doughnut holes): 178 calories, 6g fat, 2.4g protein, 0.5g fiber
STREUSEL:
3 tbsp sugar (I used Splenda)
2 tbsp all-purpose flour
1 tsp poppy seeds
1 tbsp butter, melted
MUFFINS:
9 ounces all-purpose flour (about 2 cups)
3/4 cup sugar (again, I used Splenda)
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
3/4 cup non-fat buttermilk
1/4 cup butter, melted
1 tbsp grated orange peel
1 tsp vanilla extract
1 large egg, lightly beaten
1 (8oz) container fat-free sour cream
Cooking spray
Preheat oven to 375 degrees. To prepare streusel, combine first 4 ingredients in a small bowl; set aside.
To prepare muffins, combine flour, 3/4 cup sugar, baking powder, baking soda, and salt in a medium bowl, stirring with a whisk. Add buttermilk and remaining ingredients besides cooking spray. Stir just until moist. Spoon batter into 15 muffin cups coated with cooking spray. Sprinkle streusel over batter. Bake for 18 minutes or until golden brown. Remove from pan and cool muffins on wire racks.
Yields 15 muffins
Per muffins: 180 calories, 6.3g fat, 3.3g protein, 0.5g fiber
2/3 cup fat free cream cheese, softened
1/3 cup butter
1 1/2 cup sugar (I used Splenda)
1 1/2 tsp vanilla extract
2 large egg whites
1 large egg
9 ounces all purpose flour (about 2 cups)
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
1/2 cup low-fat buttermilk
2 cups fresh raspberries
1/4 cup finely chopped walnuts
Preheat over to 350 degrees. Combine cream cheese and butter in a large bowl. Beat with a mixer at high speed until well blended. Add sugar, beat until fluffy. Add vanilla, egg whites, and egg. Beat well.
Weigh or lightly spoon flour into dry measuring cups' level with a knife. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add flour mixture and buttermilk to cream cheese mixture. Gently fold in raspberries and walnuts. Place 24 foil cup liners in muffin cups. Spoon batter evenly into liners. Bake for 25 minutes or until the middle is set. Remove from pan and let cool on a wire rack.
Yields 24 muffins
Per muffin:142 calories, 4.7g fat, 2.7g protein, 1g fiber
OMG!!!! My boyfriend and I decided to go out to Panera Bread Company for dinner the other night. Usually my menu choice would consist of the sourdough bread bowl with cheddar broccoli soup, which we all know has more carbs than even a marathon runner should be eating! So I decided to try this amazing salad Panera brings out for summer. I figured a salad that tastes this good can't possibly be good for you so I went on their website to check out the nutrition facts. To my surprise, it only contains 340 calories, 13g fat, 6g fiber, 29g protein for a full-size salad!
Its the Panera Bread Co. strawberry, poppyseed, and chicken salad and its AMAZING!!!! Fresh chopped romaine lettuce is tossed with colorful strawberries, blueberries, pineapple, mandarin oranges and pecans all topped with a fat-free poppyseed dressing! It tastes so good its almost like you're eating dessert, not a salad. I'm usually not a salad person (in fact a lot of times I have to force myself to choke down lettuce), but this salad is seriously the best thing I have ever tasted! Hello summer...and bikini body! Next time your friends want to go out to eat, suggest Bread Co, order a strawberry poppyseed chicken salad, and don't ruin your hard work!
1 tsp olive oil, divided
Cooking spray
1/4 cup chopped green onions
1/2 medium green bell pepper, thinly sliced
2 cups sliced Shiitake mushrooms
1/2 cup chopped seeded plum tomatoes
1/2 tsp salt, divided
1/8 tsp black pepper
1/2 tsp butter
2 tsp chopped parsley
8 large eggs
2 large egg whites
1/2 cup shredded Fontina cheese
1/4 cup fat free sour cream
Heat 1/2 tsp oil in a large nonstick skillet with cooking spray over medium-high heat. Add green onions; saute 1 minute. Add bell pepper; saute 1 minute. Add mushrooms; cook 3 minutes stirring frequently. Stir in tomato, 14 tsp salt, and black pepper; cook 30 seconds. Remove mixture from pan; cover and keep warm.
Place 1/4 tsp salt, parsley, eggs, and egg whites in a bowl; stir well with a whisk to combine. Place 1/2 tsp oil and butter in skillet over med-high heat until butter melts. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked mixture to come in contact with pan. Repeat on opposite edge. Continue cooking until the center is set (about 7 minutes).
Spoon veggie mixture evenly over 1/2 of omelet; top veggie mixture with cheese. Loosen omelet with a spatula; fold in half. Carefully slide onto a serving platter. Cut omelet into 4 wedges; top with sour cream. Garnish with additional parsley, if desired. Serve immediately.
Yields 4 servings
272 calories per serving
Breakfast is the most important meal of the day and the first step to losing weight if you ask any physician. I'm horrible at eating breakfast so here are some breakfast ideas you can grab on your way out the door.
* 1 apple, 1-2 ounces of low-fat cheddar cheese, 1/4 cup pecans
* 1 whole grain toaster waffle with 2 tbsp of natural peanut butter
* 1 plain cake doughnut, 1/4 cup almonds, 8 ounces of low-fat chocolate milk
* Fruit smoothie using frozen fruit (no sugar added), orange juice, ice, and fat-free Greek yogurt
* Strawberry "Shake": 1pkg vanilla Carnation Instant Breakfast (no sugar added), 1 cup low-fat strawberry milk, strawberries, and ice, blended (you could also add protein powder for an extra boost)
* Whole grain English muffin, poached egg, low-fat cheddar cheese, and a lower sodium slice of ham
* Fruit salad of strawberries, blueberries, pineapple, grapes, raspberries, kiwi, banana slices, blackberries, and apple chunks
* Breakfast Sundae: 1 cup of fat free vanilla or lemon Greek yogurt, 1/8 cup blueberries, 1/8 cup pecans, and your favorite Fiber One cereal variety sprinkled on top
* Breakfast burrito: 8" whole grain tortilla, 1 slice of lean ham, 1/2 ounce fat-free cheddar cheese, 1 slice hard boiled egg, hot sauce
* 3 scrambled egg whites, 1/2 cup spinach, 1 tbsp Feta cheese crumbles, black pepper
* 1 cup fat-free vanilla yogurt, strawberries, banana slices, sugar free chocolate syrup, granola
* Thomas brand 100% whole wheat bagel with natural peanut butter
* Thomas brand 100% whole wheat bagel with ham, low-fat cheddar, poached egg
* Thomas brand 100% whole wheat bagel with ham, low-fat cheddar, and thin apple slices
* 1 1/2 cup shredded wheat cereal with skim milk and berries
* Jimmy Dean D-lights turkey sausage bowl
* Jimmy Dean D-lights Canadian bacon honey wheat muffin
Salads have become my go to meal, especially during the summer! They're quick, healthy, and portable. Here's a list of my favorite salad recipes. Enjoy!
1. Southwest salad- red leaf lettuce, Romaine lettuce, fat-free shredded cheddar or pepper Jack cheese, black beans (drained and rinsed), sweet corn kernels, shredded boneless skinless chicken breast, salsa, fat-free sour cream (you could also use light Southwest ranch dressing).
2. Berry chicken salad- red leaf lettuce, Romaine lettuce, fresh blueberries, fresh sliced strawberries, shredded boneless skinless chicken breast, candied walnuts, and light poppyseed dressing.
*** For candied walnuts- place walnuts, Splenda, and cinnamon in a non-stick pan and heat over stove on medium high heat, stirring constantly, until cinnamon and Splenda caramelize to walnuts. Cool on parchment paper.
3. Simple turkey salad- red leaf lettuce, Romaine lettuce, shredded low fat low sodium turkey lunch meat shredded, crumbled feta cheese, unsalted sunflower seeds, light dressing of your choice.
4. Buffalo chicken salad- red leaf lettuce, Romaine lettuce, grilled chicken breast cubed, chopped celery, fat-free shredded pepper Jack cheese, Frank's Red Hot cayenne pepper sauce, Hidden valley light buffalo ranch dressing.
5. Lighter taco salad- red leaf lettuce, Romaine lettuce, extra lean ground turkey (browned with chili powder, cayenne pepper, and cumin), fat-free cheddar cheese, red and green bell peppers cut into bite size pieces, fat-free sour cream, salsa, and baked tortilla chips crushed (you could also use onion, avocado, and tomato if you like).
6. A little of everything salad- red leaf lettuce, Romaine lettuce, Spinach, lean chicken, lean ham, fat-free shredded cheese, red bell pepper, avocado, black beans, bacon crumbles, unsalted sunflower seeds, sweet corn kernels, hard boiled egg, light dressing of your choice.
7. Cranberry chicken salad- red leaf lettuce, Romaine lettuce, grilled chicken breast, chopped pecans, dried cranberries, unsalted sunflower seeds, light poppyseed dressing.
8. Mango chicken salad- red leaf lettuce, Romaine lettuce, grilled chicken breast, mango chunks sprinkled with chili powder, and light poppyseed dressing.
9. Hawaiian salad- red leaf lettuce, Romaine lettuce, pineapple chunks, grilled chicken breast, bacon crumbles, light poppyseed dressing.
10. Pizza salad- red leaf lettuce, Romaine lettuce, mini turkey pepperoni, fat-free shredded cheese, red pepper flakes, Italian seasoning, mushrooms, roasted red peppers, light Italian dressing.
11. Cheeseburger salad- red leaf lettuce, Romaine lettuce, lean ground turkey (browned and crumbled), chopped pickles, fat-free cheddar cheese, mustard, ketchup.
12. Asian chicken salad- red leaf lettuce, Romaine lettuce, mandarin orange sections, grilled chicken breast, unsalted sunflower seeds, teriyaki vinaigrette dressing.
