3 Healthy, Easy, Portion-Controlled Recipes


Fiber Cake Muffins

Similar to those at Trader Joe’s, only better and less costly. You won’t feel hungry after eating one, and you get the fiber you need for under 100 calories.

  • 2 cups wheat bran
  • 2 tsp cinnamon
  • 1 tsp baking powder
  • 1/8 tsp salt
  • 1/8 tsp nutmeg
  • 1 egg
  • 1 cup apple juice
  • 2 tsp honey
  • 6 dried prunes, cut into small pieces
  • 1 cup blueberries

Pre-heat oven to 400. Mix dry ingredients (save prunes & blueberries until end), then mix and add wet ingredients. Stir until incorporated, then add prunes and blueberries and fold in. Spoon mixture into muffin tin lined with paper cups — resulting muffin will not rise appreciably & retains same profile. Bake for 20-22 minutes. Remove from oven and cool. Makes about 8 muffins.


Dill Salmon

The best part is the pickled cucumbers! 266 calories per serving (4 g Carbs, 12 g Fat, 24 g Protein)

  • 2 large cucumbers
  • 3T rice-wine vinegar
  • 1/2 cup chopped fresh dill
  • 1/2 tsp salt
  • 1 tsp sugar
  • 4 (5 oz.) salmon fillets, skinless
  • 1/4 tsp ground black pepper

Peel cucumbers in lengthwise strips, leaving thin strips of skin between peelings. Slice cucumbers into very thin rounds, and place in a bowl with rice-wine vinegar, 3 T dill, sugar, and 1/4 t salt. Toss to combine and set aside. Heat grill or grill pan until very hot. Place salmon on a tray, sprinkle with remaining 1/4 t salt and the pepper, and coat with remaining dill. Transfer to hot grill, and cook several minutes, until nicely browned. Turn over, and continue grilling until just cooked through and flaky. Put pickled cucumbers on a serving platter, top with salmon fillets.

Muffin Tin Meatloaf

Healthy . . . Easy . . . Delicious . . . and Portion-Controlled!  Less than 150 calories per serving.

  • 1/2 C grated onion
  • 7 T ketchup (divided, see below)
  • 1-1/4 lb. lean ground turkey
  • 3 C shredded broccoli coleslaw, chopped (I used the 12 oz. pkg. from Trader Joe’s and chopped it in the Cuisinart along with the onion, to save time)
  • 1/2 C liquid egg substitute (EggBeaters)
  • 1/2 C quick cooking oats
  • 2 t garlic powder
  • 1 t salt

Preheat oven to 350 degrees. Spray 9 muffin tin cups with nonstick spray. Combine all ingredients except 3 T ketchup in a mixed bowl. Distribute mixture evenly among 9 muffin tin cups. Brush each with 1 t ketchup. Bake until firm with lightly browned edges, 30 to 35 minutes.

These recipes are from my dietician and nutritionist, Karen Kelley of Trimm-Way Weight Center.  See more at www.trimmway.com


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