Pam's Breakfast Grains

1/2 c oatmeal
1/4 c pearl barley
1/4 c quinoa
1/4 c brown rice
2 tbsp all bran (I use Quaker All Bran, in the green box)
2 tbsp whole flax seeds, lightly cracked
2 tbsp chia seeds
4 c water
1 tbsp cinnamon
1 tsp nutmeg
1 tsp vanilla

Combine all ingred in a large saucepan with a tight-fitting lid.  Bring to a boil.  Reduce heat to low.  Cover and simmer 20 mins.  Be careful not to burn the bottom (keep heat on lowest setting). Stir, recover and simmer another 10 mins.  Remove from heat and let stand covered for 10-15 mins.  Fluff with fork and serve.

If desired, add fruit of your choice, and milk or yogurt.  Blueberries or unsweetened applesauce are particularly good.

I make a batch of this and portion it out for the week.  Just need to warm it up in the microwave.  Freezes well, too. 

Makes 4 large or six smaller servings.

Per 4 servings:
Cal:  285
Protein:  10
Carb:  45
Fat: 7

Beef and Broccoli

1 lb lean round steak
1 head of broccoli, chopped
6 baby bok choy, chopped
2 green onions, chopped
1 garlic clove,
1 tbsp minced ginger
3 tbsp soy sauce
1 1/2 tsp hot sauce
3 tbsp rice vinegar
1 tbsp brown sugar
1 tsp Chinese five-spice
2 tsp corn starch
1 tbsp sesame or peanut oil

Slice beef in fine strips.  Combine garlic, ginger, soy sauce, hot sauce, rice vinegar, brown sugar, five-spice.  Marinate beef in mixture for at least 30 mins, preferably overnight.  Heat oil over mid-high heat in wok or large skillet.  Drain beef, reserving marinate.  Add to hot skillet and stir-fry until no longer pink.  Do not over cook.  Remove meat, but keep juices in skillet.  Add broccoli, bok choy and green onion and stir fry until bright green.  Add cornstarch to marinade and add to pan along with beef.  Heat to a simmer until sauce has thickened (add some water if too thick).

Serve over brown rice or noodles.

Serves 4
Calories: 194
Protein:  20g
Carbs:  11
Fat:  7.5

Terrific Turkey Meatballs

1 lb extra lean ground turkey (chicken works, too)
1 egg
1 tbsp hot horseradish (not the creamy kind)
2 tbsp low fat mircle whip
2 green onions, finely minced
1/2 c finely chopped spinach
salt and pepper to taste
1/2 quick oats, finely ground in a magic bullet or food processor
1 c panko bread crumbs
2 tbsp canola or olive oil

Combine all ingred except for panko and oil.  Let mixture rest for 20-30 minutes.  Shape into 16 balls.  Roll balls in panko crumbs.  Heat oil over med-high heat in large skillet.  Brown meatballs on all sides.  Finish cooking meatballs at 400F for approx 30 minutes, until cooked through.

Serve with brown rice, veg of choice, and a little bit of your favorite sauce (steak sauce, chili sauce, BBQ sauce, etc.)

Serves 4 (4 meatballs per serving)
Cal: 370
Protein:  29g
Carbs: 30g
Fat:  15g

Clean Eatin' Clam Chowder

1 bottle clam nectar

1 can baby clams, undrained

2 tbsp olive oil

2 green onions, chopped

1 clove garlic, crushed

1 carrot, diced

2 stalks celery, diced

1 medium potato, unpeeled, diced

½ bell pepper, diced (any colour or combination of)

1 tbsp all purpose flour

½ c 1% milk

½ c non-fat sour cream

½ tbsp dry dill weed

1 tbsp lemon herb seasoning (such as Mrs. Dash)

Salt and pepper to taste

2 slices low fat turkey bacon, diced

Heat oil over in large pot over medium heat.  Add turkey bacon and brown.  Add green onions and garlic.  Sautee over low-medium heat for 2 minutes.  Add flour.  Cook, stirring, for 1 minute.  Be careful the mixture doesn’t brown too much.  Slowly add clam nectar.  Add vegetables and seasonings.  Bring to a boil, and simmer 10 minutes.  Add clams and juice.  Simmer 10 more minutes, until vegetables are tender.  Add milk and sour cream.  Heat through.

Serves 4

Cal: 195

Protein: 12g

Carbs: 21g

Fat: 7g

Pumpkin Pie Protein Pancakes

1/4 quick oats, dry

2 tbsp canned pure pumpkin

2 tbsp wheat bran

1 egg

2 tbsp cottage cheese

1/4 c water

1/2 scoop vanilla whey protein powder

1/2 tsp vanilla extract

1/2 tsp maple extract

1/4 tsp allspice

1/2 tsp cinnamon

1/4 tsp nutmeg

1/2 tsp baking powder

Mix all in Magic Bullet or blender.  Chill in fridge overnight.  Heat large skillet over med-high heat and spray with no-stick spray.  Drop batter into pan and cook until browned on each side (3-4 mins).  Serve with a dollop of greek yogurt, a sprinkle of walnuts, and berries.

Serves one.  345 calories; 30g protein; 37g carbs; 9 g fat.