Whole Wheat Berry Pancakes

Whole Wheat Flour - 3/4 cup
Splenda - 1 tsp
Baking Powder - 1/2 tsp
Egg White - 1
Olive Oil - 1 tsp
Skim Milk - 3/4 cup
Blueberries - 1/2 cup

Mix dry ingredients together in a mixing bowl. In a separate bowl, beat egg white into the teaspoon of oil. Add egg mixture to dry ingredients. Add milk slowly, stirring until you get the right consistency.
Using a low calorie pan coating spray such as Pam, fry pancakes on both sides until golden brown and cooked all the way through.

Makes 2 x 4" pancakes

Number of Servings: 1

Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 472.6
Total Fat: 6.4 g
Cholesterol: 3.7 mg
Sodium: 1,559.6 mg :noway: :laugh:
Total Carbs: 87.2 g
Dietary Fiber: 12.9 g
Protein: 22.5 g

Seared Tuna and Bean Salad
Serves 4.

Ingredients
1 piece (14 ounces) tuna steak, about 2 inches thick
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice (or to taste)
1 garlic clove, crushed 1 tablespoon Dijon mustard
1 can (15 ounces) cannellini beans, drained and rinsed
1 small red onion, thinly sliced
2 red peppers, seeded and thinly sliced
1/2 cucumber, halved lengthwise and thinly sliced
6 cups watercress
Salt and pepper
Lemon wedges to garnish

1 Heat a ridged grill pan (preferably cast iron) coated with cooking spray over medium-high heat. Season the tuna steak on both sides with coarsely ground black pepper.

2 Cook the fish for 4 minutes on each side — the outside should be browned and the center light pink. Take care not to overcook. Remove from the pan and set aside.

3 Mix together the oil, lemon juice, garlic, and mustard in a salad bowl. Season with salt and pepper to taste, and add more lemon juice if needed. Add the cannellini beans, onion, and peppers. Add cucumber to the bowl together with the watercress. Toss gently to mix.

4 Cut the tuna into slices about 1/2-inch thick. Arrange on top of the salad. Serve with lemon wedges.

Nutritional Information(per serving)
Calories: 335
Fat: 12g
Saturated Fat: 1g
Cholesterol: 37mg
Sodium: 225mg
Carbs: 26g
Protein: 32mg
Fiber: 77g

chicken wraps

calories fiber protein carbs sodium fat

grilled chicken (hormone free) 90 0 19 0 55 1

extreme wellness wrap 71 12 8 17 220 2
high fiber/low carb

heart of romain lettuce 4 0 0 1 3 0

mild cheddar cheese 120 0 6 0 180 10

total cal= 285 fiber= 12 protein=23 carbs=18 sodium=458 fat=13



I also made one with lean ground beef as well!

Black Bean Burritos
Nutrition Info

Calories: 177.4
Fat: 3.9g
Carbohydrates: 29.7g
Protein: 12.7g
Fiber: 9.7g

Ingredients
1 C black beans
1 C medium grain brown rice
1 chicken breast
1 C fresh spinach
1/4 C Mexican style shredded cheese
1/2 C Newman's Own Chunky Peach Salsa (or salsa of your choice - the peach salsa gives it a different twist that I really like)
7 La Tortilla Factory High Fiber-Low Carb Whole Wheat Tortillas
Directions
NOTE: this is the first time I've posted a 'made up' recipe so please forgive the format. Hopefully, it's easy to follow.

Prep (Can be done up to a week prior to making the recipe)

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If you are using dried beans prepare black beans according to package directions. Otherwise you can use canned black beans and skip the prep time.

Prepare brown rice according to package instructions

Mel’s Black bean & corn salsa (makes ~2 big servings)

1 bell pepper, cubed
1 medium onion, cubed
1 cup corn (canned kennel)
3/4 cup black beans (usually “organics” canned)
½ cup fresh cilantro chopped
2 tbsp lemon
3 tbsp whole flax seed (just to give crunch and fiber!)
Jalapeño, chilli pepper flakes, salt and pepper to taste

Mix all in a big bowl and serve as a cold salad or topper on any protein such as fish, chicken or Mexican dish
Personally we usually add fresh cubed mango and eat it on chicken breasts off the bbq (no sauces)!
MFP gives each serving as: Cals:259; Carbs:35; Fat:7; Protein:11; Sodium:131 and Fiber:10

I had to dig deep into the recipe archives to find this one. My high fiber meals usually have closer to ~45-50 carbs! Sheesh!!