Guiltless Sweet Orange Rolls

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So this is a serving for one. I know, I know. “What kind of recipe only has one serving?” This one does. And you’ll be glad because you won’t want to share!

I’ve been really trying to get my protein intake up but I can’t eat any more tuna and sometimes I want something better than a protein shake. Quest Nutrition makes bars that have, on average, less than 4g of net carbs per bar, and most have 20+ grams of protein! How awesome is that! Most of the flavors are really good (I’ll review some of them in another post), but today’s recipe features their Cinnamon Roll flavor.

This bar is great on it’s own, but add some orange icing (that has MORE protein in it), and it’s a whole different ball game my friends.

I was inspired by those delicious Pillsbury Orange Rolls. You know, the ones that you bake and end up inhaling eating 4 of before you realize what you’ve done. Yeah, those bad boys. Unfortunately, those delicious rolls are 160 calories (not too bad), with 6 grams of fat (ok, still not terrible), 27g carbs (oh boy…)and just 2 grams of protein. Hardly a filling and nutritious breakfast. Once in awhile, you better believe I’ll eat my fair share of them, but when I NEED an orange roll, I can opt for this protein packed version instead!

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Guiltless (and Protein packed) Sweet Orange Roll

You’ll need:

  • 1 Cinnamon Roll Quest Bar (you can find them online or at your local GNC).
  • 1 small orange or tangerine, juiced
  • 1/2 scoop of vanilla whey protein

How to do it:

  1. Preheat your oven to 350 degree F.
  2. With a rolling pin, roll out the bar until it’s about a cm thick. You don’t want it breaking, but you want it pretty thin.
  3. Cut the bar in half, hot dog style (or long ways for the sophisticated folks ;D)
  4. Roll up both halves so it looks like a cinnamon roll, put it on a cookie sheet, and stick it in the oven for 5 minutes.
  5. While it’s baking, Mix the juice from your orange with the protein until it looks like icing (add the protein little by little until it gets to the thickness you like).
  6. When the cinnamon roll is done, top it with the icing and devour it. No one will judge you ;)

Seriously, it’s so easy and way better for you!

If you use all the protein and all the icing on top of your cinnamon roll (it’s a lot of icing, so just finish it with a spoon…at least, that’s what I did…) this recipe comes in at 287 calories, just 14 net carbs, 7g fat (mostly from almonds in the Quest Bar), and a whopping 36 grams of protein.

Enjoy!

A “Hello” to New Readers!

Holy cow! Today has been a whirlwind. One little e-mail changed my day (and my blog). I’ll start from the beginning:

This blog was my baby for awhile. I posted to it a lot, and I LOVED it. I love cooking, baking, and (most importantly) eating. After a few months of blogging, life happened. I started grad school, my husband and I moved, I started a new job. My free time went from being abundant to being minimal. I (sadly) stopped blogging for awhile. After a few months of hiatus, I started posting about once a week or so.

A few weeks ago I was approached by a sweet woman asking me to use a recipe I had posted. She said it was for a new website called upwave.com. I asked a couple of questions and told her she could use it. After all, what’s the point of posting a recipe if people can’t use it? The article was put on Upwave at the beginning of the week and today I got an e-mail with a link to CNN. I couldn’t believe what I saw! MY recipe and MY photo were on the front of the article! On CNN! I am literally so happy right now! Thank you to Upwave for featuring my recipe!

And thank you, readers, for reigniting my blogging excitement!

If you haven’t really perused my blog yet, here are some quick tips!

  • Check out my recipe index! All recipes are organized for quick access.
  • If you have a recipe you love and want it to be made guiltless, let me know! I love recommendations :)
  • Check out my Facebook page! I have a page for A Guiltless Glutton, but all my recipes and healthy living posts go to my page Keeping Carrie Fit! I update it every day with recipes, motivation, photos, and all that other fun stuff!

Again, thank you all for checking out my blog. It really means SO much to me!

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Healthy(er) Sesame Chicken

Here is an easy- and better for you- version of the all time Chinese favorite, Sesame Chicken!

Quick tip: It’s a little spicy with the ingredients as they’re listed. Fair warning!

PF Changs has this dish with brown rice for a whopping 1020 calories, 148 g carbs, 32g of fat, and 48g of protein.

While this probably doesn’t taste just like PF Changs (honestly, I’ve never been), Sesame Chicken isn’t worth that. This version (minus the rice) has under 400 calories.  Lots of flavor, less guilt. You can thank me later.

Sesame Chicken

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Serving size: 1 chicken breast, 1/2 of the batter, 1/4 of the sauce.
Nutrition estimate: 361 calories- 21g carbs- 20g fat (coconut oil fat)- 24g protein

Ingredients

Batter

  • 1 tablespoon +2 teaspoons whole wheat flour
  • 2 teaspoons cornstarch
  • 1/8 teaspoon baking soda
  • 1/8 teaspoon baking powder
  • 2 1/2 teaspoons low sodium soy sauce
  • 1 teaspoon sesame oils
  • 2-4 tablespoons of water

Sauce

  • 1/3 cup sweet chili sauce (found in the Asian section of most supermarkets- you could probably make this yourself, but I had this on hand)
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon chicken bouillon.

For frying the chicken

  • 2 chicken breasts
  • 1/4 cup (give or take) coconut oil

Directions

  1. In a small bowl, mix all batter ingredients EXCEPT the water together. Add water tablespoon by tablespoon until you get a smooth, brownie batter consistency.
  2. Cover the batter and refrigerate.
  3. In another small bowl, mix together all sauce ingredients and set aside.
  4. On the stove over medium high-high heat, melt about half the coconut oil.
  5. Pour half the batter over the chicken breasts, and place the chicken into the hot oil BATTER SIDE DOWN.
  6. Pour remaining batter over the chicken that is facing up.
  7. Fry the chicken for 5-8 minutes on each side, or until chicken is no longer pink. If needed, add more oil.
  8. Cut up the chicken into bite sized pieces.
  9. Heat the sauce in the microwave or stove top and pour over the chicken.

It sounds like a lot, but it’s pretty easy! I served this over rice with broccoli.

I’ll explain why the batter part is a little odd. This is so you can get the crunchy fried batter without using a ton of batter. No need to load up the chicken with batter when you only need a little bit to give it some crunch and flavor :)

With that being said, I hope you like it!

Clean “Ice Cream” with Chocolate Hard Shell Sauce

It’s been about 9 months since my last post. Whoops.  I’m going to try to keep up with this and post a recipe once a week or once every other week :) We’ll see how that goes!

I decided to re-start posting with a bang by introducing a clean version of ice cream with hard shell sauce! Hard shell is my FAVORITE, but it’s terrible for you. I decided to play around with a clean version! The “ice cream” part is ALL over Pinterest, but it does work! Here you have it!

Clean “Ice Cream” with Chocolate Hard Shell Sauce




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“Ice Cream”

Ingredients: 1 banana, sliced and frozen (or 2..or 3)

Directions:

1.Stick the frozen banana slices in a food processor and blend until it looks like frozen yogurt. Seriously, that’s it. You may have to scrape the sides to make sure all the banana slices get whipped up.

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Chocolate Sauce

Ingredients:

  • 2 tbs semi-sweet chips
  • a little over 1/2 teaspoon coconut oil

Directions:

1. Put the ingredients in a microwavable bowl.

2. Microwave for 20 seconds at a time, stirring after each 20 seconds until it’s smooth.

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Put the sauce on that banana ice cream and go to town, guilt-free.
I usually add nutrition content, but since it varies on the types of chocolate you use and how big your banana is, I won’t. One banana and one recipe’s worth of chocolate sauce is about 250 calories.

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Enjoy!

 

 

 

Protein and Nutrient Packed Berry Smoothie

I have been overwhelmingly busy lately! Between starting a new business and finishing school, my schedule has been hectic and I’ve needed the past week to recuperate. After eating poorly for a few weeks, I was starting to feel sluggish, so I decided to clean up my diet and I started with this smoothie! It takes 5 minutes to make and tastes delicious.

This smoothie is great as a meal replacement. It is packed with nutrients and protein, and makes for a great breakfast or lunch on a hot day! It would also be a great post-workout snack! Though it’s high in carbs and sugar, all of the carbs and sugar come from natural ingredients– fruit!

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Berry Smoothie

Servings:1

Amount per serving: 361 calories–86g carbs-0g fat- 19g protein–60g sugar

Ingredients:

  • 6 oz Chobani Vanilla Greek Yogurt
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen raspberries
  • 1 small banana
  • 1/2 cup fruit juice– I used Dole Peach Mango juice
  • 1/2 cup spinach

Directions

  • put everything into a blender
  • Blend.
  • Drink.

Super simple and so yummy!