Friday, February 27, 2009

Protein Pancakes

Protein Pancakes make breakfast a dessert!

1 Cup uncooked whole-grain oats (non-instant)
6 Egg Whites
1 Cup fat-free Cottage Cheese
1/4 Teaspoon Vanilla Extract
1/4 Teaspoon Ground Cinnamon
2 Packets sugar substitute
1/2 Cup sugar-free Maple Syrup
1/4 Cup Mixed Berries

Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat. In a blender, combine oats, egg whites, cottage cheese, vanilla, cinnamon and sugar substitute. Blend on medium speed until smooth, about 1 minute.

Pour batter, about 1/4 cup at a time, onto hot skillet. Cook pancake until bubbly on top and dry edges, about 3 minutes. Turn and cook other side until golden brown, about 2 more minutes.

While pancakes are cooking, microwave maple syrup until warm, about 20 seconds.

Place a portion of pancakes on 2 separate plates. Top with warm maple syrup and mixed berries. Serve and Enjoy!
Serves 2 - Bill Phillips -

Tuesday, February 17, 2009

Chicken Marsala

2 teaspoons Olive Oil
1 cup Fresh Mushrooms Sliced
1 pound uncooked skinless, boneless, Chicken Breasts (four 4 oz. pieces)
1 teaspoon dried Thyme
1/2 teaspoon Salt
1/4 teaspoon Black Pepper
1/2 cup Marsala Wine
1 1/4 cup Beef Broth, reduced sodium, divided
1 1/2 teaspoons Cornstarch

Heat oil in a large skillet over medium-high heat. Add mushrooms and sauté until tender and releasing liquid, about 5 minutes.

Meanwhile, place chicken on a plate and season both sides with thyme, salt and pepper. Move mushrooms to outer edge of skillet once cooked. Place chicken in center of skillet and sauté until golden, about 2 to 3 minutes per side.

Add wine to skillet; simmer 1 minute. Add 3/4 cup of broth and simmer, uncovered, until chicken is tender and cooked through, about 8 minutes.

Dissolve cornstarch in remaining 1/2 cup of broth in a small bowl; add to skillet. Simmer until sauce thickens, stirring constantly and incorporating mushrooms into the liquid, about 1 minute. Serve chicken with mushroom sauce spooned over top. Yields about 3 ounces of chicken and 1/3 cup of sauce per serving.

I renovated Chicken Marsala by:
Reducing the amount of oil used to saute the chicken.

Thickening the sauce with reduced-sodium beef broth which is low in calories and typically fat-free as well. Enjoy!