Tag Archives: nonstick skillet

Buckwheat Pancakes

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Buckwheat PancakesGoal: Mass gain

When To Eat It: Breakfast

How To Make It: Combine dry ingredients in a bowl. Whisk together oil, egg and soymilk and add to dry ingredients. Stir until combined. Spray a nonstick skillet with cooking spray and heat over medium heat. Spoon batter onto skillet and cook 2–3 minutes per side until golden brown. Serve immedi-ately, garnished with blueberries and sugar-free maple syrup.

Makes Two Servings
›› 1⁄2 cup buckwheat flour
›› 1⁄2 cup all-purpose flour
›› 2 tsp. baking powder
›› 2 Tbsp. Splenda
›› 1⁄2 tsp. pumpkin pie spice
›› 3 Tbsp. macadamia nut oil
›› 1 egg
›› 11⁄2 cups vanilla soymilk
›› Fresh blueberries
›› Sugar-free maple syrup
›› Nonstick cooking spray

Nutrition Facts: (per serving, without berries or syrup): 551 calories, 15 g protein, 64 g carbohydrate, 26 g fat, 4 g fiber

Garlic seared broccoli

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Garlic seared broccoliINGREDIENTS

2 tsp. olive oil
4 large garlic cloves, minced
4 cups broccoli florets (1⁄2-inch pieces)
1⁄2 cup water

Serves 4

Prep time: 5 minutes
Cook time: 6 minutes

INSTRUCTIONS

1. Heat oil in a large, nonstick skillet over medium heat. Sauté garlic for one minute, stirring constantly. Add broccoli and sauté for 2-3 minutes, stirring often.
2. Pour water over broccoli, cover and steam for two more minutes. Stir and serve.

NUTRITION FACTS (per serving):

44 calories
2 g protein
5 g carbs
2.5 g fat
1 g fiber
0 mg cholesterol
20 mg sodium
0 g sugar

Cook it in five minutes or less by:
>> Steaming – place in a steamer over boiling water
>> Sautéing – sizzle in a skillet with a dash of oil
>> Flash dunking – drop florets into 1 inch of boiling water, scoop out when bright green

Ginger Teriyaki Pork Tenderloin

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Ginger Teriyaki Pork TenderloinMakes Two Servings
>> 1-lb. pork tenderloin, trimmed
>> 11⁄2 Tbsp. roasted garlic teriyaki sauce
>> 11⁄2 tsp. cornstarch
>> 1⁄4 tsp. ground ginger
>> 6 oz. pineapple juice
>> Nonstick cooking spray

Start: Cut tenderloin into half-inch-thick slices. Flatten slices with the palm of your hand. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot.

Cook: Add pork and cook three minutes on each side or until browned. Combine teriyaki sauce and remaining ingredients in a small bowl and add to pork in skillet. Bring to a boil, reduce heat and simmer for three minutes.

Serve: Remove pork from skillet, then spoon extra sauce over meat.

NUTRITION FACTS
(per 8-oz. serving):
312 calories, 48 g protein, 15 g carbs, 6 g fat, 0 g fiber

Asparagus and Cherry Tomato Omelet

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Asparagus and Cherry Tomato OmeletIf you can find them, top with an assortment of heirloom cherry tomatoes for a touch of color, flavor and antioxidant variety.

Serves 2

INGREDIENTS
1/2 lb. asparagus, woody ends snapped off, cut into 1-inch pieces
8 large egg whites (or 1 cup egg substitute)
2 Tbsp. fat-free milk
2 Tbsp. chopped chives
1/4 tsp. salt
1/4 tsp. pepper
1/3 cup grated Gruyere cheese, divided
1/2 cup cherry tomatoes, halved
Nonstick cooking spray

INSTRUCTIONS

1. Bring a small saucepan of water to a boil; add asparagus and cook three minutes or until tender. Drain and set aside.

2. Lightly coat a small nonstick skillet with cooking spray and preheat over medium heat. Whisk egg whites, milk, chives, salt and pepper in a small bowl until soft peaks form.

3. Pour half of egg mixture into skillet; cook three minutes or until almost cooked through. Place half the asparagus and cheese onto half the omelet. Fold omelet in half and cook two minutes more.

4. Place omelet on a plate and garnish with cherry tomatoes. Repeat Steps 3 and 4 with remaining egg mixture, vegetables and cheese.

TIP: If desired, sauté tomatoes for 3-4 minutes in 1 tsp. olive oil before topping the omelet.

NUTRITION FACTS
(per serving)
189 calories
23 g protein
11 g carbs
6 g fat
4 g fiber
6 g sugar
579 mg sodium