Tag Archives: Protein

The Best Chipotle Chicken Recipe Ever!

Over here at Casa FSL, I’m a bit of a gambler. I play Dinner-Time-Russian-Roulette.  About every week or so, I create or road test a new recipe.  Some nights are good, some nights get the thumbs down, other nights meh.

Let me paint a little picture for you guys.  Once I tried to make “Honey Sauced Crock Pot Chicken”.  That ended in Mr.FSL taking a bite and saying “This steak is a little dusty.” Um, it started as chicken.  Dusty?! Yeeeeah. Some new dinner attempts just don’t work.

This one did more than work.  It’s seriously the best new recipe I’ve gotten my hands on in a long time.  It will be making an appearance in my dinner rotation for sure.  Plus it took like 30 minutes from start to finish.  Really. I got it from Cooking Light Magazine.

Pre-heat the oven to 350F.


1/4c minced onion

1/4c agave nectar

3 T low-sodium, fat-free chicken broth

1 minced chipotle pepper

1T adobo sauce from the chipotle can


I didn’t have minced onion and couldn’t find minced chipotle in the store.  So I did what I always do.  I threw all of the above ingredients into my trusty Magic Bullet.

Poof!  Minced everything!  This is cutting edge cooking folks.

Heat an oven-proof skillet over medium-high heat. Add 2 teaspoons of olive oil.  Sprinkle 4 chicken breast halves with salt & pepper, then add the chicken to the pan.

Cook for about 3 minutes on each side or until browned.

Add onion mixture to pan; bring to a boil.

Bake for 8 minutes (or until chicken temp reaches 165F).  Flip once and baste.  Remove chicken from the pan.

Return pan to medium heat and  bring glaze to a boil.  Cook until thick and bubbly.   Stir in 1 tablespoon of fresh lime juice.

Pour over chicken.  I served mine with lime slices and blue corn chips.

1 Serving = 1 breast half (no chips). Calories per serving : 276.  Winner winner chicken dinner!

*Side Note*

I wrote this post twice.  It was much more entertaining the first time around.  Sorry 😦  .  I swear this recipe is AH-MAZING!  Give it a test drive on your stove & let me know how you liked it! And, wash it down with a Skinny Girl Margarita while you’re at it 😉 !


Do you have a “dinner rotation” of tried & true recipes?  Or are you a kamikaze chef like moi?

Donkey Kong Power Cookies

When I was in elementary and middle school, Nintendo, Super Nintendo, and Game Cube were the cool hi-tech video games in our house.  My little sister and I would play Donkey Kong until our eyes were swirling.  No lie, at one point we actually were hallucinating that we were hearing the Banana Fairy!  Don’t judge.  Sick. I know. Mishy, you know what I’m talking about, girl!! (sigh) The good old days.

click image for source

Well, our mom raised us a chocoholics.  It’s genetic.  Brownie or chocolate chip cookie crumbs were probably packed under our fingernails and chocolate smeared on our cheeks as we magically imagined ourselves as super-strong gorillas.   Every now and then a banana would find its way into our coco-laden kitchen, one of us would grab it, hold it in the air like it was a light saber and say “Ooooooh! Banana!”.


I never said we were normal.

I’ve been feeling pretty nostalgic lately, so I whipped up a healthy nod to our Donkey Kong Country days  last night.

These cookies are perfect as a grab & go snack, breakfast, or as dessert. They are loaded with protein and taste awesome. The only added sugar comes from the chocolate chips (which is a trivial amount, and can be omitted if you like…but why would anyone want to omit chocolate?! To each his own, I’m not hating 😉  ).

Pre-heat the oven to 350.

Mix together the dry ingredients first in a large bowl.

* 1 1/2 cups old fashioned oats  (you may need more if you need to make the dough thicker)

* 3 scoops of  protein powder (I used BSN’s cinnamon roll but any flavor will do)

* scant 1/2 t baking soda

* a dash of cinnamon

Next, add in your wet ingredients.

* 1/3 c skim milk

* 2 egg whites

* 1/4 c canola oil

* 1 t vanilla extract

In a smaller bowl, mash 2 very ripe bananas.  These guys almost got tossed by Mr. FSL because they were “gross”.  I thought they were just perfect 😀  So did my furry friend who was eyeballing them for a week now.

OOOOH! BANANA! (I couldn't resist)

Mash them up and leave them pretty lumpy.  The banana lumps will keep these muffins really moist and chewy.

Fold in the mashed bananas.

Measure out 1/4 cup mini sized semi-sweet chocolate chips.

Fold in the chocolate chips.

I felt like I needed a doughier consistency so I added a little more oats.

Once you’ve reached your dough consistency, coat a baking sheet with non-stick spray.

Taste the dough because it’s awesome.  (disclaimer: you shouldn’t eat raw eggs, but I did and I lived to tell about it 😉 )

I used a medium sized cookie scoop and lined them up like little soldiers on the tray.  They don’t really spread much, so they can be pretty close together.

Bake until the edges are golden brown. Mine took about 9 minutes, but keep checking on these guys.

Let them cool.  (Check out my new Valentine’s Day dishes I scored for 50 cents each!!)

Store in an airtight container.  This recipe makes about 2 dozen cookies.


What food brings back childhood memories for you?  Were you into video games as a kid?  Which ones?  Did you have any hallucinations of banana fairy twinkly sounds?

Abs Diet Chilli

Winter is here.  I’m loving the idea of coming home from work and eating a nice hearty bowl of chilli.  Nothing warms the body like chilli.

I know there are tons of great chilli recipes out there, but this one is FSL kitchen approved for a few reasons.

1) It tastes good.  Okay, it tastes fantastic!

2) It’s filling.  Like, really really filling.

3) It’s super healthy for you!

4) It’s easy.

I got it from here:

I know what you’re thinking.








Chilli usually = bloat for most people and they wish they had this instead:

*sigh* I can explain why I own that.  My grandfather knows that I appreciate crude humor.  He took it a step too far by ordering this and giving it to me as an early Christmas gift.  Did you think my craziness came out of nowhere?!  Nah.  It’s clearly hereditary.  I digress….

Here’s the recipe followed my mess step-by-step, highly professional, iPhone pics 😉 .

I omitted the flax because I didn’t have it. I used 1.3 pounds of ground turkey  because that’s how much was in that package and I refuse to waste it.

Boil water for your fancy boil-in-a-bag rice.  Cook the rice while you make the chilli.  It should be done at the same time.

Here goes.

I browned the turkey in a large skillet.  I used the “Mix & Chop” from The Pampered Chef.  It’s an awesome gadget for exactly this task.  Perfect for taco night too.


Add in your Mexican tomatoes!  Ole!

Black beans rinsed and drained.  I never rinsed them until I got this other gadget from Pampered Chef.  It allows you to rinse and drain beans, chick peas, whatev.


Dump in the corn, chilli mix, & water.  Stir it up like Bob Marley.

Add in any extra spices you might want to jazz it up (cumin, chilli powder, garlic, etc…).

Cook for about 10 minutes over low heat.

Pull out your rice bags 🙂

Serve the chilli over the rice.


Do you use cookbooks?  Follow the recipe to a tee?  Do you free-style like me?  Tell me all about it…

On A Magazine Rack Near You

The December 2011 issue of Oxygen Women’s Fitness Magazine.  Grab a copy, crack it open to page 57 to see …(wait for it)…my mug and an FSL dinner recipe!  WOOT WOOT! Yes, that’s the same shot from my bathroom photo shoot that you saw here.

Clearly you can see how thrilled and excited Rocco is about all of this!

A huge thanks to Oxygen Magazine for helping me cross #90 off of my bucket list!

*** If you want to pick up the December
issue and live in the southern Connecticut area, my apologies. My mom bought every single copy within driving distance.***

Quick Whipped Nutella Protein Oatmeal

I obsess over all things Nutella.  When I decided yesterday to shake things up in  the breakfast department.  I try to eat lean protein portion at every meal.  I don’t always have time to cook egg whites and turkey bacon, sometimes protein shakes don’t fill my growling belly long enough.  Plus, this week all I can think about is chocolate. 

Here’s my low guilt chocolate indulgence recipe.

1/2 cup old fashioned oats

1/2 cup skim milk

1/2 cup boiling water

1 tablespoon Nutella

1/2 scoop chocolate protein powder


Combine the oats, milk, and water in a small pan & cook for maybe 5 minutes (or until you get it a little soup-ier than your desired consistency).

Remove from heat.  Add in a giant overflowing tablespoon of Nutella.

Stir it up.  Add in 1/2 scoop of chocolate protein powder.

Stir it well.  Add a tablespoon of milk if the powder looks at all pastey.  (That’s why I leave the oats with a bit of extra liquid)


Trust me, it tastes better than it looks!

It’s also a great PMS CURE post workout meal.  Quick absorbing carbs + whey protein = fast muscle absorption. True dat.

Chocolate Peanut Butter Protein Oatmeal

It’s no secret that I love oatmeal.  But sometimes, even a favorite meal can get routine.  I need some variety to keep my mornings interesting.  Well, that’s nothing chocolate & a blob of peanut butter can’t fix!

Chocolate Peanut Butter Protein Oatmeal

1/2 c old fashioned oats

1 c water

1t sugar-free french vanilla creamer

1T natural peanut butter

2 sweetener packets

1/2 scoop chocolate protein powder  (I use Gaspari Myofusion in milk chocolate)

1/2 t unsweetened cocoa powder


Measure out 1/2 cup of oats

Put oats in a small pot with 1 cup of water, along with the sweetener.  When it begins to bubble, vigorously stir until it becomes  a whipped consistency.  Remove from heat.

Add peanut butter to the whipped oats. It will melt right in!

Next measure out 1/2 scoop of chocolate protein powder and dump that in too.

Before you stir it up, pour the creamer on top of the protein powder to help dissolve it. Then stir!

When it’s completely mixed, pour the whole thing into your bowl.  The quick stirring creates more volume so you get to eat what looks like twice as much, you know that sounds good!

Sprinkle the cocoa powder on top for an extra chocolate kick!  (I think next time I will try adding a few chocolate chips for some metly bites!)

This recipe serves 1 hungry person 😉 and will keep you full until lunch.




Strawberry Protein Cheesecake!

Okay.  It’s not the calorie festival that sends your taste buds to comfort food heaven.  But it has a cheesecake flavor & it’s really good for you!

Here’s how I did it.

First, I took a packet of sugar-free, fat-free cheesecake flavored instant pudding and put it in a small bowl with 1/2 c skim milk.  (The box said to use 2 cups.  Don’t) Stir it up until it gets very thick like paste.

In a food processor, plop in 1 1/2 cups of low-fat cottage cheese. I used 1%.

Toss in a few strawberries.

Add in the cheesecake paste and flip the processor on until well blended.

Top with fresh strawberries or serve with fat-free graham crackers!



Protein Packed Peanut Butter Mousse

Living a healthy lifestyle is a key factor in being happy.  Your mind and body will not function properly if you don’t fuel it properly.

Peanut butter has got a bad reputation, undeserving of course!   I’m not defending all “peanut butters”, but the real stuff AKA natural peanut butter contains “good fats” and protein.  The other peanut butter spread is basically PB frosting.  I only use the kind with 1 maaaaybe 2 ingredients.  Peanuts and sometimes salt.

Greek yogurt is a delicious source of lean protein which is a key component of any healthy diet.  Check out the stats on this stuff:

The recipe I am about to share with you is one of my favorite night time snacks, and my go-to week day lunch.  It doesn’t look like much food, but I swear, it will fill your belly.

Plop your fat free Greek yogurt into a small bowl.

Next, I add 2-3 sweetener packets.  Stevia, or whatever succanant you like.

Then, I measure out 1 tablespoon of peanut butter.  Yes. I measure it.  Since it contains mostly fat, it is calorie dense (like olive oil) and it’s easy to over estimate.  If you give yourself a heaping tablespoon, you may be doubling the calories without even knowing it.  If you’re thinking I’m cray cray, add how much you like 😀 . If you are taking the measuring route, here’s a little trick.  Spray your measuring spoon with nonstick spray first.  The sticky PB will slide off with no problemo.

No messy, hard to get out PB here!

Scoop out 1 tablespoon & level that baby.

Next, plop it into the sweetened yogurt.

Now, whip it up!  Voila!  Muscle building mousse that tastes like ice cream!

Not bad for 3 ingredients!


Do you have any tasty recipes that are protein packed with only a few ingredients?  Share here!

Almost Famous

Okay, not quite.

So, I was poking around on my favorite fitness magazine’s website (Oxygen Magazine).   And saw my face smiling back at me! 

I sometimes get random advertisement emails from the magazine, so when I saw an email from them back in December, I didn’t flinch.  I actually skipped over about 2 or 3 of them (what?! I admit it!  You know you’ve done it).  One day, I was scanning through my inbox and saw another email from Oxygen and I noticed the subject line read : Clean Chicken Tortilla Soup”.  Since that’s a recipe that I shared with my friends on the magazine’s forum that was well received, I opened the email.

They chose to use my recipe for their online recipe feature for the month!  I was so excited!  This magazine is like my health bible!  The message stated that they were on a deadline and I needed to send them a photo of myself by 5 that evening!  UGH!  I only had wedding pictures that I liked of myself on my computer.  Apparently I only take pictures when I’m smiling with my eyes closed or if I’m fooling around and pretending to pick my nose (I never said I was mature). 

I raced home from work that day (in the rain) and most definitely skipped a day of washing my hair.  I went in my bathroom where the lighting is bright.  By the time I got home from work, it was 4:45.  I had 15 minutes to send a decent picture.  Um,  yeah, lipstick wasn’t fixing this hot mess.  I’ll keep it real, it’s a bad pic.  Don’t say I didn’t warn ya!

Check out my 15 minutes of almost fame by clicking here.

The recipe is posted on that page along with the mugshot of yours truly.

I also have the recipe right here on FSL .


Do you know how to capture a screen image or screengrab?  I can’t do it to save my life!  Help a sistah out.

Tell me about your 15 minutes of fame (or if you’re like moi, you’re 15 minutes of ALMOST fame!).  Link up!  I wanna see.

Have a faboosh day lovely readers!



Chicken & Veggie Soup

It’s SPRING, and it’s the time of year that I tighten up my eating habits & crack down in the gym.  Bikini season is right around the corner 😉 .

I was thumbing through Muscle & Fitness Hers Magazine, and I found a recipe for chicken soup.   Of course I tweaked it a bit.  It was a rainy, chilly, dreary day.  Perfect for soup!  I don’t know about you guys, but when the weather is yucky, I don’t feel like cooking.  I decided that morning that it was going to be a crockpot night.  I love coming home to find dinner all made! 

Here’s what I did:

First, I put a package of organic boneless, skinless chicken brest in the pot.

I added an entire 32 ounce carton of organic, low-sodium, fat-free chicken stock.  I always use the low-sodium so I can control the amount of salt in the soup.  The regular kind is soooo salty!

Next, I chopped up a head of celery.  The recipe called for 1 cup, but I ended up adding the rest after I measured it out, because I like celery.

I tossed in about a cup of baby carrots. Next, I cut up 2 zucchinis in half first, then into bite-size pieces.

1 teaspoon of minced garlic.  I use jarred minced garlic.  It’s a time saver and my fingers don’t stink all day.

I bought a package of pre-sliced mushrooms because I’m lazy like that 😉

2 Bay leaves

I would have added an onion if I had one, but I didn’t.  The recipe called for rice,  I cubed one potato instead.

Add 1T parsley and salt & pepper to taste.

I felt like it was missing something, so I dumped a bag of spinach in.

I am a mess in the kitchen!  I stuffed the spinach in and put the lid on the slow cooker. I put in on low and set the timer for 8 hours.

When I got home from work, I removed the chicken and shredded it with two forks.

I threw the chicken back in, and gave it a stir for a few minutes.

This soup is really hearty and super filling.  It’s pretty low-carb and low-fat.

I topped mine with a tablespoon of grated cheese.

I know I say it all the time, but I love my crockpot.