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Ingredients*
Pics
Recipe before pic
*Servings: 1
Protein (g)
50
10
5
Fat (g)
10
5
0
Carbs (g)
20
0
25
Calories
370
85
120
Total
65
15
45
575
Per Serving
65
15
45
575
Recommended Brands:
Things I've picked up along the way after making these recipes a few times that help reduce prep or clean up time, improve taste and optimize calories
and macros.
Sample Ingredient 1
Sample Ingredient 2
Sample Ingredient 3
Ingredients*
1. Preheat pan to medium heat and season burger patties with salt,
pepper and Chicago steak seasoning
2. Melt butter in pan and make sure it's evenly coated
3. Place burgers in pan
4. Cook to desired temperature, flip once when halfway done
5. Turn off burner, coat cooked patties with shredded cheese, and
cover pan with lid to melt cheese
*Servings: 4
Pics
Protein (g)
184
0
18
Fat (g)
64
11
0
Carbs (g)
0
0
4
Calories
1,312
99
88
Total
202
75
1,499
Per Serving
51
19
375
Recommended Brands:
The key to keeping these low in calories without sacrificing taste is to use extra lean ingredients and save the fat for the butter to use in your cooking. I
make mine with 93% lean beef and fat-free cheddar cheese. But I use some high-quality grass fed butter to cook them up and trust me, there is no
shortage of good flavor. Serve with sauteed greens or a heaping side of potato wedges to double your satisfaction.
Burger Patties
Butter
Cheddar Cheese
Ingredients*
*Servings: 2
Pics
Protein (g)
6
0
5
9
Fat (g)
0
5
4
0
Carbs (g)
52
0
1
2
Calories
232
45
60
44
Total
20
55
381
Per Serving
10
28
191
Recommended Brands:
Make sure the parmesan cheese you use is very finely grated, so that you can sprinkle it over the potatoes like salt. This will prevent it from getting
clumpy when you bake them. Use fat free shredded cheddar cheese to keep the fat low. Also, to add some more flavor, use garlic salt instead of
regular salt and sprinkle some garlic and herb seasoning mix over the potatoes before the final step of melting the cheddar cheese. The thinner you
slice the wedges, the more crispy they will get, but be sure not to overcook them, since you're baking at a high temp. Otherwise, they'll come out like
potato chips (unless that's what you want, of course).
Potatoes
Olive Oil
Parmesan Cheese
Cheddar Cheese
16 oz Chicken Tenderloins
2 tsp Coconut Oil
Buffalo Wing Sauce of Choice
Salt, Pepper and Montreal Chicken Seasoning
*Servings: 2
Pics
Protein (g)
92
0
0
Fat (g)
10
9
0
Carbs (g)
0
0
0
Calories
458
81
0
Total
92
19
539
Per Serving
46
10
270
Recommended Brands:
Use chicken tenderloins because they cook up very quickly and are easier to chop up. Don't omit the Montreal chicken seasoning! Using this and frying
it in the coconut oil for a long enough time will give the bites a crispy texture almost as if they're breaded. Use any sauce you want. Doesn't have to be
buffalo, but I like it because it has little to no calories and lots of flavor (plus I like spicy stuff). If you don't like spicy, you can subsitute a roasted garlic
sauce or low-calorie barbeque instead.
Chicken Tenderloins
Coconut Oil
Buffalo Sauce
Pics
1. Prepare half portion (or whole portion and save half) of buffalo
chicken bites (previous recipe)
2. Preheat another large skillet to medium heat
3. When skillet is hot, spray with nonstick cooking spray, then add the
tortilla
4. Fry for a couple of minutes, then flip and coat the tortilla with
shredded cheddar cheese
5. Add the buffalo chicken bites to half of the tortilla
6. Fold the other half over and press down
7. Remove from skillet, cut into quarters and top with fat free sour
cream (optional)
8 oz Chicken Tenderloins
1 tsp Coconut Oil
Buffalo Wing Sauce of Choice
1 Fat Free Tortilla
1/4 cup Fat Free Shredded Cheddar Cheese
Salt, Pepper and Montreal Chicken Seasoning
*Servings: 1
Protein (g)
46
0
0
4
9
59
Fat (g)
5
5
0
0
0
10
Carbs (g)
0
0
0
18
2
20
Calories
229
45
0
88
44
406
59
10
20
406
Recommended Brands:
Use a low fat or fat free tortilla and again, the fat free cheese (notice a theme here?). You can get a large tortilla that's big enough for a nice quesadilla
and it will only be around 100 calories or less. I like to top it with fat free sour cream at the end and the calories on this are negligible. Also, I like to
serve it with some sauteed greens and it makes for a really quck and healthy lunch or small meal.
Chicken Tenderloins
Coconut Oil
Buffalo Sauce
Tortilla
Cheddar Cheese