Cheese stuffed cheesy chicken with cauliflower croquettes and a creamy tomato sauce – 319 calories

The trick to get a nice low calorie breading on your meat is to crush some flavored rice cakes and omit the egg for the coating. It should stick by itself and add a lot of flavor to your ordinary piece of chicken breast. The flavor variations are endless too! Think something like this!

I ate this for dinner a couple of days ago and it rocked. It was a great double cheese experience since I though that cheesy flavors where of the table since I’m on a diet. If you try this with other flavors than cheddar, please let me know!

Cheesy chicken (makes 2 bigger portions):
2 large chicken breasts (350 g)
4 T low fat creme cheese (I used Philadelphia lightest 3 %)
1 handfull spinach
2 cheddar flavored brown rice cakes
Dried herbs
Garlic powder
Salt and pepper
+ tooth picks, ziplock and plastic wrapper

In a zip lock bag, crush the rice cakes along with some seasoning until you have rice flour. Pound the breasts thin on a piece of plastic wrapper and sauté the spinach quickly. Mix the creme cheese, spices and spinach and spread the mixture over the pounded breasts. Roll up your chicken and secure it with some tooth picks. Coat the chicken with the “breading” and place it in the oven at 400 F or 200 C for about 15-20 minutes or until done.

Calories: 189
Fats: 4 g
Protein: 30 g
Carbs: 9 g

Cauliflower croquettes:
1/2 head of a large cauliflower (400 g)
1 egg
1 tsp onion powder
A little pinch of sweetener of choice
Salt and pepper
3 T coconut flour (21 g)
1 T psyllium husks (5 g)

Rice the cauliflower (process it in a flood blender or simply grate it until it looks like rice) and cook it in a microwave or on a stove top on medium heat until tender. Set aside and let cool down. Meanwhile heat up the oven to 400 F or 200 C. Once the cauliflower is cool add the remaining ingredients and stir until it forms a dough. You should be able to shape about 30 tiny croquettes (balls) out of it. Feel free to add more husks if the dough is to wet. Transfer the rolled balls onto a baking sheet and bake in the over for about 20-25 minutes.

The recipe makes 3 smaller portions (10 balls each) and macros for one portion are:
Calories: 87
Fats: 3 g
Protein: 7 g
Carbs: 5 g

Creamy tomato sauce:
1/2 package strained tomatoes (200 g)
1/2 small onion (30 g)
1 T apple cider vinegar
1 garlic clove
1/4 cup or 0,6 dl quark or greek yogurt (60 g)
Some sweetener to taste

Chop the onion and the garlic and sauté them in a sauce pan over medium heat. Add the remaining ingredients and bring to a boil then simmer for a minute or so. Transfer it to a blender and puree until smooth (or leave it as it is if you prefer a chunky sauce)

Calories: 45
Fats: 0,3
Protein: 3,5 g
Carbs: 6 g

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Gluten free goeey banana and clove protein rolls – 107 calories

Gluten free does not mean roll free! Walking past a bakery, smelling the freshly baked goods that are off limits for you might be tempting. Some are lucky to live near places where you can find gluten free alternatives but let’s face the facts: most of them contains funky ingredients, added sugar or are _incredibly_ high glycemic (meaning they elevate your blood sugar quickly).

So yesterday I was craving buns and decided to make a play on a traditional cinnamon bun. Using sorghum flour instead of all purpose flour and swapping the cinnamon filling for banana I must say I was pleased with the result. I used quark and protein powder just to add some protein and seasoned it with cloves. Banana + cloves may sound a little bit off but I promise you that it tastes wonderfully. The buns came out moist and soft but most of all: they’re low on fat but still serves you A LOT of flavor. You won’t fail because they’re easy to make (I promise!) so go make them for that sunday brunch and make everyone believe you’re a gluten free genius!

.. Oh, they’re a really healthy and creative alternative to the traditional cinnamon roll. However, they’re about 107 calories each. That’s still a bargain for a roll considering the fact that a normal cinnamon roll contains about 220-400 calories each. So, as soon as I did the calorie count on my buns I’ve decided upon going even lower and swapping the bananas for pumpkin puree for a even skinnier version of these. Stay tuned because they’ll appear as soon as possible!

1 sachet active dry yeast + 2 tsp baking powder (my dry yeast mix already contains baking powder but if yours doesn’t then try something like this or blend your own mix)
1 cup or 2,1 dl neutral whey powder (80 g)
2 1/4 cups or 6,6 dl my gluten free blend(270 g)
1 cup quark (divided) (200 g)
10 tsp guar gum (30 g)
1 1/4 T psyllium husks (6 g)
1 T coconut flour
1 tsp cloves
2 T sweetener of choice
A pinch of salt
A splash of white wine vinegar
2 small mashed bananas (110 g)
1 1/4 package banana puree (something like this) (180 g)
1 cup + 1 T or 2,5 dl unsweetened pistachio milk (250 ml)

Heat up your milk and dissolve your yeast in the milk if the product you’re using requires that (mine didn’t so I skipped this step). Blend the milk with the half of quark (1/2 cup, 1 dl or 100 g) and add one banana plus the cloves, puree, salt, vinegar and the sweetener. In a separate bowl, mix the protein powder, baking powder, (once again, omit if your mixture contains it) guar gum, the husks, and both flours and slowly add the blend to your milk mixture until the dough pulls away from the sides. Let it rise and rest in a warm and dark place for about one hour.

Meanwhile, combine the remaining banana and the quark along with some seasoning of choice. I added some sweetener, cinnamon, cloves and salt. Add to taste but this is going to be your filling so make it tasty! Once done resting, transfer it onto a floured surface. Knead until you have a silky, smooth, elastic dough. If the dough sticks to your hands (too wet) add a little extra flour. Roll out the dough into a huge rectangle and spread out your filling. Beginning at the long side, role up dough and pinch edge together to seal. Cut into 17 slices and place the slices directly in a greased baking pan or into paper molds. Let the dough rise for about half an hour under a clean kitchen towel and oh, do not forget to heat up the oven to 420 F or 250 C while your dough is resting. Bake it in the oven for about 6-8 minutes or until the buns look done.

Macros for one roll out of 17:
Calories: 107
Fats: 2 g
Protein: 13 g
Carbs: 17 g (2 g fiber)

Have an entire pizza for 195 calories (or 314 with a generous bunch of toppings)

If you think dieting means eating cod and salad every day then you sure are wrong my friend. I just had a whole pizza for dinner. Yes, this is a pizza that is actually good for you and no, you’re not cheating. 😀 It’s low calorie and high protein so you can have the whole pizza without any guilt feels at all. crispy and filling that leaves you satisfied for only 195 calories and can easily be done for a vegan too (it’s 140 calories if you sub the egg for the flax eggs). Doesn’t it sound like every dieters dream?

For this crust I used my own gluten free blend which contains
30 % tapioca starch – 300 g
35 % sorghum flour – 350 g
35 % corn starch – 350 g

1/4 tsp instant yeast
1 heaping T gluten free flour blend (7 g)
1,5 T bake protein (7 g)
1 egg (or two flax eggs for vegan version)
1/2 tsp guar gum
Spices like oregano, garlic powder, salt and basil
1/3 cup or 0,8 dl cooked, riced cauliflower (50 g)
3 T coconut flour (21 g)
A splash of warm water (110-115 F or 37-40 C)
A splash of unsweetened almond milk
1 tsp whole psylium seeds

Blend the yeast with the water and set aside. Blend the psylium seeds with a splash of almond milk and set aside. In a large bowl, combine all the dry ingredients and add the cauliflower and the egg. Stir in the seeds and the yeast. Feel free to add more gluten free flour if the dough is to dry! Cover the bowl with a towel. Let rest for at least half an hour in a warm and dark place. I use my dryer for this and I’m not even kidding you.

Meanwhile, heat up your oven to 400 F or 200 C and prep all your toppings. Once the dough is done resting, press it in a rounded baking pan (about 10 inch or 27 cm) and bake in the oven until crispy and golden brown (10-20 min). Lastly, add all your toppings and bake it in the oven until all the toppings are done!

Macros for the ENTIRE crust:
Calories: 195
Fats: 4 g
Protein: 16 g
Carbs: 20 g

Macros for the vegan version:
Calories: 140
Fats: 2 g
Protein: 10 g
Carbs: 20 g

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I topped mine off with red onions, yellow bell pepper, two light laughing cow wedges, 50 g deli turkey, mushrooms and a quick marinara sauce (50 g strained tomatoes, apple cider vinegar, salt, pepper, garlic and onion powder, sweetener and oregano).

Macros for the crust plus toppings:
Calories: 314
Fats: 8 g
Protein: 31 g
Carbs: 33 g