Sherry** Thanks for the bf protein smoothie! Looks really delish!
Banana protein pancakes
2/3 cup old fashioned oats
1 scoop banana protein powder
1 egg white
cinnamon (I use a good amount)
1 packet of Splenda (I omit this. I don't think it needs it.)
Mix all together and add enough water to make it more like batter. I never really measured the water, I just add it in a little at a time. You can bake this in a mini loaf pan, but I divide it into four muffin cups and cook at 375 until done, about 20 minutes. These muffins are fairly small and dense. They are close enough to banana bread for me, though!
Mash 8 of the cooked cloves into the remaining pan juices and season with sea salt. Ladle over chicken and sprinkle with chopped parsley. Serves 4.
Nutrients per 248 g. serving: Calories: 264, Fat: 7 g., Carbs: 9g., Protein 35g.
http://allrecipes.com/Recipe/Vegetable-Quiche-Cups-to-Go/Detail.aspx
INGREDIENTS
* 1 (10 ounce) package frozen chopped spinach
* 3/4 cup liquid egg substitute
* 3/4 cup shredded reduced-fat cheese
* 1/4 cup diced green bell pepper
* 1/4 cup diced onion
* 3 drops hot-pepper sauce (optional)
Protein Pancakes
1 C oats
1 C cottage cheese
6 egg whites
2 packs Splenda (I omit this)
¼ tsp vanilla
¼ tsp cinnamon
• Process all ingredients in a food processor or blender, until smooth.
• Allow to sit a few minutes to let the oats absorb some of the liquid.
• On a preheated skillet, cook pancakes slowly over low-medium heat. It will take longer than normal pancakes for the centers to cook thru.
Notes:
• This makes 2 servings, each a LARGE pancake. What I like to do is use my Pampered Chef muffin-sized scoop (don’t know the measurement of that) and make small pancakes.
• These freeze extremely well, and I LOVE these reheated in the TOASTER!!!!
Black Bean Soup
1T. oil (I omitted becuase I used a nonstick pot)
1 onion, chopped
1 clove garlic, chopped
2 carrots, chopped
2tsp. chili powder
1tsp. cumin
4c. veggie stock (or any stock)
2 cans drained black beans
1 can mixed veggies
1/4tsp. pepper
1 can stewed tomatoes
1. Saute the onion, garlic and carrots for 5 minutes in bottom of pot.
2. Add chili powder and cumin, saute 1 min.
3. Add stock, ONE CAN black beans, can of veggies, pepper and bring to boil.
4. Puree in blender remaining can of beans and stewed tomatoes and add to pot. Cover and simmer 15 minutes.
Nutrition Facts: about 140/serving (8 servings)
3 g. fat
30 carbs
8 g. protein
GRILLED GARLIC CHICKEN BREASTS
4 – 5 oz. Skinless chicken breasts
½ tsp. Black pepper
1 tsp sea salt
¼ c. oat bran, finely ground in coffee grinder
2 tbsp. Extra virgin olive oil
20 garlic cloves, peeled
1 ¼ c. low fat, low sodium chicken stock
2 tbsp fresh parsley
Pat chicken breasts dry and sprinkle with salt and pepper. Rub chicken in oatbran meal (should resemble consistency of flour). Shake off excess.
Heat oil in large skillet over moderate heat (oil should be hot, not smoking). Brown chicken on all sides for several minutes. Remove from heat. Add garlic cloves to skillet and cook until garlic is just golden. Add chicken stock and boil for 15 minutes covered. Place chicken in garlic broth and simmer covered until cooked, about 15-25 minutes. Transfer chicken to serving dish.
DIRECTIONS
1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.
IP
Chicken Marsala
4 boneless skinless chicken breasts, about 6 oz each
2 tsp fennel seeds, ground
1 tsp sea salt
½ tsp black pepper
½ tsp res pepper flakes
16 small carrots, peeled
3.5 cups marsala wine (full disclosure: All I had was cabnernet sauvignon, and it still tasted great!)
8 pieces of dried porcini mushrooms
2 shallots, sliced thin
4 cloves garlic, smashed
Cooking oil spray
4 Tbsp nonfat yogurt
4 sprigs rosemary for garnish
Mix fennel through pepper flakes in bowl. Sprinkle over chicken breasts and set aside. Boil carrots for 4 minutes then rinse under cold water and set to dry on paper towel. Bring wine to a boil on medium heat – add mushrooms, shallots & garlic. Season with some salt and pepper. Simmer until sauce reduces, about 20 minutes. Discard garlic and set sauce aside.
Coat grill (I used George Foreman grill) with cooking spray and cook chicken breasts until they have lost all pink in the middle (that was 6 minutes on the foreman grill – probably longer on outdoor grill). Grill carrots, rotating until charred.
Return sauce to a simmer, remove from heat, and whisk in yogurt. Divide carrots among four plates and top with chicken, sauce, and sprig of rosemary.
BFL notes: I turned one half of a chicken breast, plus sauce and carrots into a BFL meal. I added ½ of a nuked sweet potato with cinnamon and splenda. DELICIOUS!
1/8 of recipe contains: 344 calories, 24 g protein, 15.5 g fat, 31 carbs. And worth every one!
Whole Wheat Waffles
Dry ingredients:
3 c. whole wheat flour (or whole wheat pastry flour)
2 T. baking powder
1/2 t. salt
1/4 c. ground flax seed
2 scoops whey protein powder (vanilla flavored, or I use the BSN Lean dessert cinnamon roll flavor)
Wet ingredients:
4 egg whites
3 c. skim milk (or soymilk)
1 c. unsweetened applesauce
Add the wet ingredients to the dry and mix together. Cook on a hot waffle iron. This recipe makes a large amount of waffles. Store in zip-lock baggie in the freezer for use through out the week. Pop frozen waffles in the toaster and toast on high.
20 servings ~ 100 cals/ 16g carb/ 3g fiber/ 1g fat/ 7g protein
(I also made these w/ 2 c. of WW flour & 1 c. oatmeal because I ran out of flour & they were good too!)
Black Bean Soup
1T. oil (I omitted becuase I used a nonstick pot)
1 onion, chopped
1 clove garlic, chopped
2 carrots, chopped
2tsp. chili powder
1tsp. cumin
4c. veggie stock (or any stock)
2 cans drained black beans
1 can mixed veggies
1/4tsp. pepper
1 can stewed tomatoes
1. Saute the onion, garlic and carrots for 5 minutes in bottom of pot.
2. Add chili powder and cumin, saute 1 min.
3. Add stock, ONE CAN black beans, can of veggies, pepper and bring to boil.
4. Puree in blender remaining can of beans and stewed tomatoes and add to pot. Cover and simmer 15 minutes.
Nutrition Facts: about 140/serving (8 servings)
3 g. fat
30 carbs
8 g. protein
It's super fast and super tasty! I added 3 oz. of already cooked left over whole grain pasta during the simmer to make sure the kids were filled up. Yum
Belinda
http://www.PictureTrail.com/gid16930497
