smokull
Protein Pancakes-
4 egg whites
1 scoop chocolate protein powder (your preference)
1 cup of plain oatmeal
1 banana mashed
¼ soymilk (optional)
sugar free syrup (optional, I prefer Log-Cabin)
In a medium-sized bowl, mix together, egg whites, protein powder, oatmeal, banana and soymilk. Heat large frying pan and spray with Pam or other non-stick spray. Pour ¼ mixture into pan (should be able to make about 4 medium-sized pancakes). Cook on low to medium heat for about 1 minute and flip. Cooking time for each pancake is about 3-4 minutes (depending on how well you like them cooked). Serve hot with or without syrup.
Other options:
Try vanilla protein powder with ½ cup of mashed strawberries or blueberries.
Red Hot Chicken and Broccoli
4 boneless, skinless chicken breasts
½ cup peanuts
1 red pepper
4 slices of Pepper Jack cheese
¾ cup dried red chilies
2 cups long grain brown rice
1 cup of broccoli
2 tablespoons crushed red pepper (if you like it HOT)
In a 2-½ quart saucepan, add 6 cups water and cook/steam chicken for about 10 minutes. In a 2-½ quart saucepan add water and rice and broccoli (you can cook your broccoli separate or with your rice). Preheat oven to 350.
While the chicken and rice are cooking you can slice your red pepper. If you have a food processor or chopper you can chop the peanuts or leave them as is. After 10 minutes, remove chicken from water and place in casserole dish. Top chicken with Pepper Jack cheese, throw in red pepper slices, dried red chilies and lastly sprinkle with (crushed) peanuts. Place in oven for about 20-25 minutes.
Serve chicken with brown rice broccoli combo and top off with crushed red pepper if you like your food EXTRA HOT!
PBP treats (as given by Sid, my web designer)
7 tablespoons of reduced fat peanut butter (your preference)
1 package (approx. 11 crackers) low-fat graham crackers
1 scoop chocolate protein powder (your preference)
In a bowl mix peanut butter and protein powder, stir well. Add 1 tablespoon to a graham cracker and top off with another. Makes about 25 servings. Eat now or refrigerate and save for later.
Other Options: Try sugar-free Smuckers jelly instead of protein powder, or opt for chocolate graham crackers and sugar-free Cool Whip mixed in with the peanut butter
Egg White Oatmeal Bars (Calories-140 , Fat- 2.5g, Carbs- 52g, Protein- 30g, Sugars- 0)
1 9" pan
Pam non-stick spray
1 cup oatmeal (can sub barley flakes from Wild Oats or Whole Foods) spread evenly across pan
Sprinkle with cinnamon
In a blender, add 6-8 egg whites with 2 packs Sweet-n-Lo or Equal (or your choice of sweeteners)
Pour into pan and make sure it spreads evenly (use a knife)
Bake for 13-15 minutes at 350, eat hot or refridgerate for later, I like 'em cold!
In bulk (same directions as above, makes 3 servings)
1 cookie tray
3 cups oatmeal
24 egg whites
4-5 packs Sweet-n-Lo
Bake 15-20 minutes at 350
Tex-Mex Burgers (Turkey, Calories- 130, Fat- 3g, Carbs- 0, Protein- 25 g)
1 1/4 lbs. lean ground beef or lean ground turkey
2 tablespoons salsa (choose your favorite, low in sodium)
2 tablespoons chopped onion (optional)
Blend well and shape into patties, panfry or grill as directed
Bun is optional, if you must have the bread choose whole grain. If you brown meat in a pan, a corn tortilla is another great option!
Jalapeno Potatoes
2-3 medium sized red potatoes rinsed, peeled and diced
I Can't Believe It's Not Butter Light or light olive oil of your choice
3-4 tablespoons yellow onion, chopped
2 jalapeno peppers sliced
Coat pan with butter or olive oil
Add diced potatoes
Add chopped onions and sliced jalapenos
Add water as necessary or more butter/olive oil (best to add water to keep low in fat)
Cook 20 minutes (or until done) on medium heat covered, stirring occassionally
GOES GREAT WITH TEX-MEX BURGERS!
Sweet Potato Slices (Sweet Potato Calories- 115, Fat- 0, Carbs- 28g, Protein- 2g)
1 sweet potato (you can also sub in 2 red potatoes)
1-2 15" pans
Light Olive Oil (check fat grams on label)
Rosemary
Garlic
Peel sweet potato and cut into 1/4 slices
Cover bottom of pan with olive oil, place slices into pan(s)
Add a little oil to the top of each slice
Sprinkle with Rosemary and Garlic
Bake at 400 degrees for approx. 40 minutes (the thinner the slices the less bake time) After 20 minutes, pull out pan and flip slices.
(competition tip: you can also sub sweet-n-lo and cinnamon for the rosemary and garlic and use Pam instead of olive oil)
Turkey Meatloaf Teriyaki Style
1 lb ground turkey (or lean ground beef)
1 egg white
2 Tbsp chopped green onion
2 Tbsp chopped celery (optional)
2 Tbsp chopped carrot (optional)
1 tsp. dried ground ginger
1 Tbsp garlic
1/4 chopped nuts (your preference)
3-4 Tbsp of your favorite teriyaki sauce (preferably low sodium)
In a large mixing bowl combine all ingredients, stir until blended. Put mixture into a 9x5 loaf pan; sprinkle with sesame seeds and bake at 350 degrees for 50 minutes. Let stand 5 minutes and serve.
GOES GREAT WITH SWEET POTATO SLICES!
Lettuce Wraps (serves 2-4)
3-4 skinless, boneless chicken breasts
1 head of lettuce
1/4 cup peanuts
1 bunch of scallions
Your favorite Teryaki sauce
trim fat on chicken and cut into cubes
panfry or steam until done
add in peanuts (better if crushed)
add in chopped scallions (optional to cook with chicken)
add in about 1/4 cup of your favorite sauce (more if you really like it)
stir everything together
Tear apart lettuce to make wraps (be gentle so not to tear the lettuce, you want the lettuce to hold the chicken), add a large spoonful or two of chicken mix in, wrap and take a bite!
4 egg whites
1 scoop chocolate protein powder (your preference)
1 cup of plain oatmeal
1 banana mashed
¼ soymilk (optional)
sugar free syrup (optional, I prefer Log-Cabin)
In a medium-sized bowl, mix together, egg whites, protein powder, oatmeal, banana and soymilk. Heat large frying pan and spray with Pam or other non-stick spray. Pour ¼ mixture into pan (should be able to make about 4 medium-sized pancakes). Cook on low to medium heat for about 1 minute and flip. Cooking time for each pancake is about 3-4 minutes (depending on how well you like them cooked). Serve hot with or without syrup.
Other options:
Try vanilla protein powder with ½ cup of mashed strawberries or blueberries.
Red Hot Chicken and Broccoli
4 boneless, skinless chicken breasts
½ cup peanuts
1 red pepper
4 slices of Pepper Jack cheese
¾ cup dried red chilies
2 cups long grain brown rice
1 cup of broccoli
2 tablespoons crushed red pepper (if you like it HOT)
In a 2-½ quart saucepan, add 6 cups water and cook/steam chicken for about 10 minutes. In a 2-½ quart saucepan add water and rice and broccoli (you can cook your broccoli separate or with your rice). Preheat oven to 350.
While the chicken and rice are cooking you can slice your red pepper. If you have a food processor or chopper you can chop the peanuts or leave them as is. After 10 minutes, remove chicken from water and place in casserole dish. Top chicken with Pepper Jack cheese, throw in red pepper slices, dried red chilies and lastly sprinkle with (crushed) peanuts. Place in oven for about 20-25 minutes.
Serve chicken with brown rice broccoli combo and top off with crushed red pepper if you like your food EXTRA HOT!
PBP treats (as given by Sid, my web designer)
7 tablespoons of reduced fat peanut butter (your preference)
1 package (approx. 11 crackers) low-fat graham crackers
1 scoop chocolate protein powder (your preference)
In a bowl mix peanut butter and protein powder, stir well. Add 1 tablespoon to a graham cracker and top off with another. Makes about 25 servings. Eat now or refrigerate and save for later.
Other Options: Try sugar-free Smuckers jelly instead of protein powder, or opt for chocolate graham crackers and sugar-free Cool Whip mixed in with the peanut butter
Egg White Oatmeal Bars (Calories-140 , Fat- 2.5g, Carbs- 52g, Protein- 30g, Sugars- 0)
1 9" pan
Pam non-stick spray
1 cup oatmeal (can sub barley flakes from Wild Oats or Whole Foods) spread evenly across pan
Sprinkle with cinnamon
In a blender, add 6-8 egg whites with 2 packs Sweet-n-Lo or Equal (or your choice of sweeteners)
Pour into pan and make sure it spreads evenly (use a knife)
Bake for 13-15 minutes at 350, eat hot or refridgerate for later, I like 'em cold!
In bulk (same directions as above, makes 3 servings)
1 cookie tray
3 cups oatmeal
24 egg whites
4-5 packs Sweet-n-Lo
Bake 15-20 minutes at 350
Tex-Mex Burgers (Turkey, Calories- 130, Fat- 3g, Carbs- 0, Protein- 25 g)
1 1/4 lbs. lean ground beef or lean ground turkey
2 tablespoons salsa (choose your favorite, low in sodium)
2 tablespoons chopped onion (optional)
Blend well and shape into patties, panfry or grill as directed
Bun is optional, if you must have the bread choose whole grain. If you brown meat in a pan, a corn tortilla is another great option!
Jalapeno Potatoes
2-3 medium sized red potatoes rinsed, peeled and diced
I Can't Believe It's Not Butter Light or light olive oil of your choice
3-4 tablespoons yellow onion, chopped
2 jalapeno peppers sliced
Coat pan with butter or olive oil
Add diced potatoes
Add chopped onions and sliced jalapenos
Add water as necessary or more butter/olive oil (best to add water to keep low in fat)
Cook 20 minutes (or until done) on medium heat covered, stirring occassionally
GOES GREAT WITH TEX-MEX BURGERS!
Sweet Potato Slices (Sweet Potato Calories- 115, Fat- 0, Carbs- 28g, Protein- 2g)
1 sweet potato (you can also sub in 2 red potatoes)
1-2 15" pans
Light Olive Oil (check fat grams on label)
Rosemary
Garlic
Peel sweet potato and cut into 1/4 slices
Cover bottom of pan with olive oil, place slices into pan(s)
Add a little oil to the top of each slice
Sprinkle with Rosemary and Garlic
Bake at 400 degrees for approx. 40 minutes (the thinner the slices the less bake time) After 20 minutes, pull out pan and flip slices.
(competition tip: you can also sub sweet-n-lo and cinnamon for the rosemary and garlic and use Pam instead of olive oil)
Turkey Meatloaf Teriyaki Style
1 lb ground turkey (or lean ground beef)
1 egg white
2 Tbsp chopped green onion
2 Tbsp chopped celery (optional)
2 Tbsp chopped carrot (optional)
1 tsp. dried ground ginger
1 Tbsp garlic
1/4 chopped nuts (your preference)
3-4 Tbsp of your favorite teriyaki sauce (preferably low sodium)
In a large mixing bowl combine all ingredients, stir until blended. Put mixture into a 9x5 loaf pan; sprinkle with sesame seeds and bake at 350 degrees for 50 minutes. Let stand 5 minutes and serve.
GOES GREAT WITH SWEET POTATO SLICES!
Lettuce Wraps (serves 2-4)
3-4 skinless, boneless chicken breasts
1 head of lettuce
1/4 cup peanuts
1 bunch of scallions
Your favorite Teryaki sauce
trim fat on chicken and cut into cubes
panfry or steam until done
add in peanuts (better if crushed)
add in chopped scallions (optional to cook with chicken)
add in about 1/4 cup of your favorite sauce (more if you really like it)
stir everything together
Tear apart lettuce to make wraps (be gentle so not to tear the lettuce, you want the lettuce to hold the chicken), add a large spoonful or two of chicken mix in, wrap and take a bite!
Krzysztof Piekarz
zakrześ
domer
