Recipes

I decided to post some recipes I recently found. Here they are.



Ham Roll-Ups

Serves 1

4 o.z. sliced low-fat deli ham

4 o.z. sliced low-fat Swiss cheese

1 Tbsp. light mayonnaise

4 asparagus spears



1. Place one slice of ham on a flat work surface, top with one slice of cheese and spread with a little light mayo.

2. Place an asparagus spear at one end (perpendicular to the ham/cheese) and roll up. Repeat with remaining ingredients.

Nutrition Facts:386 calories, 45 grams of protein 10 grams of carbs, 13 grams of fat



Spicy Deviled Eggs

Serves 1

6 eggs

2 Tbsp. low fat cottage-cheese

Salt to taste

Hot sauce to taste

1 green onion, thinly sliced



1. Place eggs in a large saucepan, fill with hot water and bring to a boil. Remove from heat and allow to cover and allow to cook for ten minutes.

2. Transfer pan to sink and run eggs under cold water. When cooled, peel eggs and cut them in half lengthwise.

3. Carefully remove yokes, discarding three of them. Place remaining yokes in a small bowl with cottage cheese. Mash with a fork until smooth, then add salt and hot sauce to taste. Spoon yolk mixture into egg white halves and top with green onion.

Nutrition Facts: 284 calories, 35.5 grams of protein, 3 grams of carbs, 14 grams of fat

Bulked-Up Beef Stew
1/2 lb. boneless beef sirloin, cut into 3/4 -1 inch cubes
Salt and pepper to taste
2 large carrots, peeled and sliced
1 cup frozen pearl onions, thawed
2 tsp. all-purpose flour
2/3 cup canned beef broth
1/3 cup stout or dark ale
Nonstick cooking spray

Sprinkle beef with salt and pepper. Coat a heavy skillet with nonstick cooking spray and set over medium heat. Add beef and saute until brown. Using a slotted spoon, transfer beef to a bowl. Reduce heat to medium low, add carrots and onions to skillet, and toss to coat with pan juices. Add flour and stir one minute, then add broth and stout. Return beef to pan along with any juices collected in bowl. Cover and simmer until tender,stirring occasionally (about 15 minutes).

Nutrition Facts: Serves 2
359 Calories, 41 grams of protein, 27 grams of carbs, 16 grams of fat, 7 grams of fiber

Side Dish: For added carbs, serve with brown rice or pasta.

Jim Wheaton
Jim's Gym
1600 Cedar St.
Elmira NY 14904
607-398-7127