Delicious recipes for a lean body

April 29, 11:00 AMNutrition ExaminerCarol Bardelli

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You're following a healthy diet, but boredom rears its ugly head. Whether going low calorie or low carb, try these recipes. Maybe you're eating low calorie and miss sausage and eggs. Or you're eating low carb and may be sick of plain scrambled eggs and bacon. Here are a few of my favorite recipes from my cookbook The Protein Edge, available soon in PDF format (and originally published in comb bound paperback format) through my website. Enjoy.

Did you know, low calorie and low carbohydrate diets are both viable methods for weight loss. But low carb diets have been shown to be more effective in the overall amount of weight lost. And it is a myth that people who lose weight on low carb diets only lose water weight and gain it all back. My friend and fellow Examiner, Jimmy Moore, lost 180 pounds on a low carb diet and continues to keep most of that weight off.

Most people view dieting styles as low calorie (usually also low fat) versus low carbohydrate. But lean athletes, fitness models, and bodybuilders will tell you they combine the two dieting styles to really strip off body fat fast. This is a technique I use when I want to get leaner in the least amount of time. Just remember to combine your diet with resistance training and aerobics for maximum results. And I recommend calorie and carbohydrate cycling. This style of dieting is the easiest for most people to follow. Joel Marion's The Cheat To Lose Diet is an excellent way to And I know from experience it works. Check out the videos below for more.

Carol’s Cheesy Baked Egg Casserole

2 cups reduced fat shredded Cheddar cheese

2 cups skim ricotta cheese, drained

2 - 4 ounce cans chopped green chili peppers, juice reserved

1 cup scallions, chopped

1 cup eggs whites

2 whole eggs

Preheat oven to 350 degrees. In a 9 x 13 baking dish layer 1/2 of Cheddar and ricotta cheese. Top with green chili peppers and scallions. Top chilies and scallions with remaining cheese. Beat together eggs and chili juice. Pour egg mixture over cheese mixture. Bake 30 to 40 minutes until firm. 8 servings.

Nutritional Analysis Per Serving:

Calories 175 Protein 20 grams Fat 5 grams Carbohydrate 4 grams

Jerry’s Healthy Breakfast Sausage

1 pound extra lean ground turkey breast

1/2 cup low-sodium beef broth

4 tablespoons unseasoned bread crumbs

1 teaspoon grated lemon zest

1 tablespoon lemon juice

1/4 teaspoon fennel seeds

1/4 teaspoon ground ginger

1/4 teaspoon ground sage

1/4 teaspoon ground black pepper

1/8 teaspoon cayenne powder

In a large bowl, combine all ingredients. Cover and refrigerate overnight. Spray a large skillet with non fat cooking spray. Shape mixture into 8 patties and put in hot skillet. Fry 5 to 7 minutes per side. Drain on paper towels and serve hot. 2 servings.

Nutritional Analysis Per Serving:

Calories 226 Protein 22 grams Fat 12 grams Carbohydrate 6 grams

Recipes Copyright by Carol Bardelli / JB Publications, All Rights Reserved

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