Senior Project Cookbook

Kurtis Chan
Mr. Wood
Period 1
Class of 2023
Things To Keep In Mind

1. I do not label any of these recipes as “healthy”, they are just low-calorie alternatives
2. Most of these dishes require Cooking Spray which is not listed in the ingredients section
3. These dishes will not taste exactly like their higher-calorie counterparts, but it does
satisfy the craving
Burger With Fries

Ingredients:
1. 93-7 Ground beef
2. Burger bun of choice
3. Cooking Spray
4. Salt, Pepper, Mustard
5. Velveeta Cheese
6. Light mayonnaise
7. Ketchup
8. Mustard
9. Relish
10. White Wine Vinegar
11. 1 Russet Potato (300cal)
Cooking Instructions
Burger
1. Set pan to medium-high heat
2. Spray cooking spray onto the pan and toast the buns then set aside
3. Form balls with ground beef of around 60-65 grams
4. Set beef ball onto the pan and smash down
5. Pinch of salt, some cracked pepper, and a teaspoon of mustard on to smashed patty
6. Leave for 90 seconds then flip
7. Put sliced cheese on top and cover the pan for 20 seconds
8. Place 1-2 slices of your burger patties onto the burger bun
9. Add sauce
Sauce
1. Combine:
a. 2tbs light mayo
b. 1.5 tbsp ketchup
c. 2 teaspoons relish
d. 1 tsp white wine vinegar
Fries
1. Cut potato into fry shape
2. Set the pot to high
3. Boil potatoes for 4 minutes
4. Pat Dry
5. Season with seasonings of choice
6. Airfry at 400 for 7 minutes
7. Flip/ Toss around then air fry for another 7 minutes
Chicken Sandwich
Ingredients
1. Chicken Breast
2. Seasonings
a. 1 tsp Cayenne Powder
b. 1 tsp Paprika Powder
c. 2 tsp Garlic Powder
d. 1 tsp Onion Powder
e. 1 tsp Salt
f. 1 tsp Black pepper
g. 1 tbsp Mustard
3. Cornflakes
4. Sliced pickles
5. Low-calorie hamburger bun
6. Low-fat mayonnaise
7. Sugar-free bbq sauce
8. Honey
9. Mustard
Cooking Directions
Sandwich
1. Ground up Chicken Breast(around 600g)
2. Season with seasonings listed above
3. Form into patties about 100g each
4. Grab 60g of cornflakes and smash
5. Add a dash of the same seasonings listed above
6. Coat each patty with the cornflakes
7. Spray it with cooking spray
8. Throw into air fryer at 390 for 5 minutes then flip and go for another 5 minutes
9. Toast hamburger bun
10. Place chicken patty on a hamburger bun
11. Add Sauce
Sauce
1. Combine
a. 1.5 tbsp honey
b. 2.5 tbsp light mayo
c. 1 tsp mustard
d. 2 tbsp sugar-free bbq sauce
Breakfast Sandwich
Ingredients
1. Low-Calorie Bread
2. Egg beaters
3. Turkey Bacon
4. Turkey Sausage
5. Low-fat Mexican blend cheese
Cooking Directions
1. Pan on medium-high heat
a. 2 slices of turkey bacon
b. 2 Turkey sausages
2. Remove meats and set aside
3. Set pan to medium
4. Spray cooking spray
5. Scramble ½ cup of egg beaters
6. Add 2 tbsp of shredded Mexican blend cheese
7. Let melt
8. Remove and set aside
9. Toast 2 slices of low-calorie bread
10. Assemble
a. Bread
b. Egg beaters
c. Sausage
d. Bacon
e. Bread
11. Enjoy
Classic Chicken Tenders

Ingredients
1. 1.5 lb Chicken tenderloins
2. Pickle Juice
3. Almond Milk
4. Corn starch
5. Egg whites
6. Corn flakes
1. Low-fat mayonnaise
2. Sugar-free bbq sauce
3. Honey
4. Mustard
Cooking Directions
1. Place out 1.5 lbs of chicken tenderloins
2. Marinade for at least 45 minutes:
a. 1 cup of pickle juice
b. ½ cup of almond milk
3. Breading station
a. Station 1: corn starch
i. Season this with whatever you like, I put in:
1. Garlic powder
2. Salt
3. Pepper
4. Paprika
b. Station 2: egg whites

c. Station 3: Cornflakes
i. Really pat this in
4. Lay out each tender on air fry racks
5. Spray cooking spray across all of them
6. Airfry at 380 for 5 minutes
7. Flip then go for another 3 minutes
8. Enjoy with the sauce
Sauce
2. Combine
a. 1.5 tbsp honey
b. 2.5 tbsp light mayo
c. 1 tsp mustard
d. 2 tbsp sugar-free bbq sauce
BBQ Buffalo Chicken Tenders

Ingredients
1. 1 pound chicken tenderloins
2. Garlic powder
3. Paprika
4. Salt
5. Eggs
6. Corn flakes
7. Bbq pop chips
8. Buffalo Sauce
9. Sugar-Free BBQ sauce
Cooking Directions
1. Pound or Roll Out Chicken tenderloins so they’re even
2. Season with:
a. ½ tsp Garlic Powder
b. ½ tsp Paprika
c. ½ tsp Salt
d. ½ tsp Black Pepper
3. Combine into bowl and crush:
a. 35g Corn Flakes
b. 20g Pop Chips
4. In a separate bowl crack in 2 eggs and whisk
5. Dunk tenders in egg wash then coat with the dry mixture
6. Make sure to pack the coating in very tightly
7. Put onto air frying rack then spray with cooking spray
8. Set the air fryer to 400 degrees for 12 minutes
a. Flip halfway through
9. Combine:
a. ¼ cup sugar-free bbq sauce
b. ¼ cup buffalo sauce
10. Toss chicken in the sauce
11. Enjoy
Miso Ramen With Chicken

Ingredients
1. Bone Broth
2. 1 Egg
3. Miso Paste
4. Chicken Breast
5. Bean Sprouts
6. Shirataki Noodles
Cooking Directions
1. Roll out or Pound 200g of Chicken Breast to even it out
2. Season with
a. 1 tbsp Cajun Seasoning
b. 1 tsp Garlic Powder
3. Medium-High Heat
4. Spray Cooking Spray
5. Sear Chicken for 4-5 minutes
6. Flip and let it go for another 4-5 minutes
7. Simmer 230 ml of bone broth
8. Add 15g of Miso Paste
9. Cook Shirataki Noodles following package instructions
10. Boil a handful of Bean Sprouts for 15 seconds
11. Combine everything into a bowl
12. Enjoy
Soft Boiled Egg
1. Boil the egg for 7 minutes
2. Place in an Ice bath for 3 minutes
3. Peel
4. Slice in half
Pasta
Ingredients
1. Pasta of choice
2. One small onion
3. Tomato paste
4. Philadelphia Lightest Cream Cheese
5. Low-fat cheese
Cooking Directions
1. Cook pasta of choice following the box instructions
a. Save 100ml of pasta water before draining
b. Use only 150g of cooked pasta for this recipe
2. Set pan to medium heat
3. Spray Cooking spray onto the pan
4. Sautee the chopped onion for 2 minutes
5. Squeeze in 50g of tomato paste
6. Throw in 1 tsp of paprika
7. Sautee for about 1 minute
8. Add in 30g of Philadelphia's lightest cream cheese
9. Add 75 ml of pasta water
10. Mix everything together
a. Add in the remaining water if needed
11. Add 150g of pasta
12. Mix together
13. Enjoy
Pizza
Ingredients
1. Self-rising flour
2. Plain Greek Yogurt
3. Salt
4. Tomato Sauce
5. Reduced Fat Mozzarella Cheese
6. Turkey Pepperoni
Cooking Directions
1. In a bowl combine
a. 45g self-rising flour
b. 60g Plain Greek Yogurt
c. ¼ tsp Salt
2. Mix until it becomes a dough-like consistency
3. Remove from bowl and then knead for 5 minutes
4. Form a circular shape with the dough
5. Fold in the outer edges to form a crust
6. Add in ¼ cup of Tomato Sauce
7. Add in 28 g of Reduced Fat mozzarella
8. Preheat oven to 450
9. Once oven is at 450, bake for 10 minutes
Optional
1. Prior to baking in the oven, add as many Turkey Pepperoni Slices as desired
2. Add in 10 to keep the calorie count lower
Mango Nice Cream

Ingredients
1. Frozen Mango
2. Plain Greek Yogurt
3. Sugar-free maple syrup
4. Protein Powder(optional)
Directions
1. Grab your blender
2. Add:
a. 2 cups frozen mango
b. ¾ Greek yogurt
c. 1 Tbsp Zero-calorie maple syrup
d. Protein powder(Optional)(+120cal)
3. Blend
4. Pour into another container then close the lid
5. Freeze for at least 2 hours
6. Enjoy
Oreo Protein Ice Cream

Ingredients
1. Protein Powder
2. Vanilla Extract
3. Oreo O’s cereal
4. Stevia
5. Xantham Gum
6. Almond Milk
7. Ice
Directions
1. In a blender, add
a. Add 200 ml ice
b. 120 ml Almond Milk
c. 3 tsp vanilla extract
2. Blend for 1 minute
3. In a separate bowl, combine
a. 1 scoop of protein powder
b. 5g of stevia
c. 30g of Oreo O’s cereal
d. ½ tsp of Xantham Gum
4. Mix then add to blender
5. Blend for another 3 minutes
6. Enjoy

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Kurtis Chan

Things To Keep In Mind

Burger With Fries

Classic Chicken Tenders

b. Station 2: egg whites

BBQ Buffalo Chicken Tenders

Miso Ramen With Chicken

Mango Nice Cream

Oreo Protein Ice Cream

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