Submitted by: Robert Mattice
Chicken Breasts
Celery Salt
Chicken soup base, chicken oxo or Club House chicken spice
Place chicken breasts in your slow cooker, add a touch of water, season with above and simmer all day.
Crazy Bob’s Tender Chicken
July 23, 2010 By Leave a Comment
Delicious Flourless Banana Bread
July 9, 2010 By Leave a Comment
1½ cups oatmeal, uncooked
8 egg whites
2 bananas, mashed
2 tbsp vanilla extract
1 ¼ tsp baking powder
½ tsp baking soda
½ tsp cinnamon
¼ tsp nutmeg
1 tbsp sugar substitute
Preheat oven to 325 degrees. In a blender, blend oatmeal, egg whites, baking powder and baking soda and until oatmeal is smooth. Combine oatmeal mixture with the remaining ingredients and mix all together. Place in a loaf pan (use cooking spray in pan) and bake for 40 to 50 minutes or until cooked.
Yields 6 servings.
Per Serving: 108cals, Protein: 6.5g, Carbohydrates: 20g, Fats: 1g
Oatmeal Peanut Butter Balls
June 3, 2010 By 1 Comment
Ingredients
4 scoops Peanut Butter/chocolate Protein Powder
1 cup natural peanut butter
1 tsp. vanilla extract
½ cup honey
Preparation
1. Put all ingredients in blender and blend well.
2. Roll into balls.
3. Wrap in wax paper and place in freezer.
4. Makes about 16 balls.
Nutrition facts per serving (serving size 4 balls):
Calories: 388
Protein: 31 g
Fat: 8.5 g
Carbs: 46 g
Potato Spinach Frittata
May 20, 2010 By Leave a Comment
8 egg whites
¼ cup skim milk
1 cup diced potatoes
1 cup chopped spinach
¼ cup chopped green onion
¼ cup chopped green pepper
Mix egg whites and milk. Heat an 8 inch non-stick skillet over medium high heat. Sauté potatoes until almost tender. Add onion, pepper and spinach to egg mixture and mix. Pour egg mixture over potatoes. As mixture cooks, gently lift cooked egg to allow uncooked egg to cook.
Yields 1 serving.
Total Calories: 313cals, Protein: 34g, Carbohydrates: 42g, Fats: 1g
Orange Crush Slushie
May 13, 2010 By Leave a Comment
Orange Crush Protein Slushie
Ingredients
5 ice cubes
1 ½ cups of water
1 scoop of Orange Protein powder or try Tropical Fruit
Protein powder.
Preparation
1. Blend all ingredients in a blender for about 45 seconds.
2. Pour into a large glass and enjoy!
Nutrition facts per serving:
Calories: 111
Protein: 27 g
Fat: 0.1 g
Carbs: 0.5 g
Grilled Salmon with Avocado and Bean Salad
April 29, 2010 By Leave a Comment
12 oz Salmon fillet
7 oz green beans
1 medium avocado, sliced
½ cup chopped onion
2 tbsp parsley
½ tbsp mustard
1 tbsp lemon juice
1 tbsp olive oil
Boil or steam beans until tender. Place beans and onion in a bowl. Add mustard, oil, avocado, lemon juice and a pinch of salt and pepper to the beans. Mix together. Preheat oven to low broil and cook salmon to your liking. Add salmon on top of bean salad.
Yields 3 servings.
Per Serving: 387cals, Protein: 34g, Carbohydrates: 11g, Fats: 23g
Buffalo Stuffed Peppers
April 15, 2010 By Leave a Comment
2 Large Peppers (any color)
10 oz ground buffalo
1 cup cooked brown rice
1 cup stewed canned tomatoes with juice (sugar free)
½ cup chopped red onion
1 tsp chili powder
1/8 tsp cayenne pepper
¼ tsp garlic salt
Cut peppers in half and remove seeds etc. Preheat oven to 375 degrees. Fry buffalo and onion until buffalo is cooked. Stir in remaining ingredients except peppers and cook on low for 5 minutes. Fill pepper halves with buffalo mix. Place in a baking dish and bake for about 5-10 minutes.
Yields 2 servings.
Per Serving: 354cals, Protein: 46g, Carbohydrates: 33.5g, Fats: 4g
Chocolate Protein Oatmeal Muffins
April 2, 2010 By 2 Comments
Ingredients
1 cup low-fat cottage cheese
1 scoop chocolate protein powder
Stevia, to taste
2/3 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
6 tbsp. unsweetened cocoa powder
1/2 tsp. salt
1 1/2 cup of old fashioned rolled oats ground
1 cup dark chocolate chips, carob chips, walnuts, etc
Preparation
1. Preheat oven to 350°F. Prepare muffin tins with cooking spray and/or paper muffin cups
2. Blend together cottage cheese, protein powder, stevia, applesauce, and egg whites.
3. Sift in a bowl baking powder, baking soda, cocoa powder, and salt. Add to wet ingredients and incorporate well.
4. With a spoon, stir in oats and chocolate chips.
5. Spoon into muffin tin to make 12 muffins.
Bake for 25 minutes. Let sit, then enjoy!
Freeze extras for easy to grab snacks!
Nutrition facts per serving (1 muffin):
Calories: 103
Protein: 7 g (28 cal)
Fat: 3 g (27 cal)
Carbs: 12 g (48 cal)
Chocolate Protein Pudding
March 18, 2010 By Leave a Comment
Ingredients
1 scoop Chocolate protein powder
1 tbsp. pure, unsweetened cocoa powder
Splash of water
Preparation
1. Mix all ingredients in a small bowl until they become pudding-like consistency.
2. Enjoy!
Nutrition facts per serving:
Calories: 131
Protein: 28 g
Fat: 0.6 g
Carbs: 3.5 g
Pumpkin Pie Pancakes
March 12, 2010 By 1 Comment
Ingredients
2 tbsp. canned pumpkin (pure pumpkin, NOT pie filling)
1/3 cup oats
1 scoop Vanilla protein powder
½ tsp. cinnamon
½ tsp nutmeg
1 tsp Splenda (see below)
½ cup water
Preparation
1. Preheat medium frying pan over medium heat. Spray pan with no-calorie nonstick cooking spray.
2. Mix all ingredients in small bowl.
3. Pour ingredients in frying pan.
4. Cook until brown. Flip and continue cooking on the other side.
5. Remove from frying pan. Serve with sugar-free syrup.
Nutrition facts per serving:
Calories: 356 cal
Protein: 38 g
Fat: 4.5 g
Carbs: 41 g
There has been some discussion about the safety of Splenda or any artificial sweetner. In the case of this recipe substituting the Splenda with honey, applesauce, or an natural sugar product will change the nutritional value very little. Please use what you are most comfortable with.
