Categorized as: RECIPE

Recipe: Fool Proof Protein Pancakes

Ingredients

  • 1/2 cup 0% Fat Greek Yogurt
  • 1/2 cup Liquid Egg Whites
  • 1 scoop (31g) Vanilla Whey Protein
  • 15 grams all purpose flour
  • 1 packet of Splenda
  • 1 tsp of vanilla extract
  • 1 tsp baking soda

Directions

1. Mix all ingredients together with whisk or spoon.
2. On medium heat, cook pancakes.
3. Top with various toppings!

Nutritional Facts

Serving size: about 8 pancakes (but the whole batch!)
Calories: 300
Fat: 1.3 grams
Carbs: 18.6 grams
Fiber: 1.8 grams
Protein: 52.2 grams

Stuffed Shells

Ingredients

  • 24 jumbo shells (8 ounces)
  • 2 cups (16 ounces) lite ricotta cheese
  • 1 cup (8 ounces) 2% milk shredded low-moisture part-skim mozzarella cheese (low fat mozzarella)
  • 1 jar pasta sauce

Directions
1. Preheat oven to 375 degrees F. Boil and cook shells according to package label.
2. Combine ricotta cheese and mozzarella cheese.
3. After shells have cooled, stuff 1-2 tablespoons of cheese mixture into each shell.
4. Line a casserole dish with a thin layer of pasta sauce and place stuffed shells into the dish. Cover with remaining pasta sauce.
5. Bake in oven covered for 40 minutes, then uncover and bake for an additional 5 minutes.
6. Serve and devoir.

Macros
Serving size: 3 stuffed shells
Calories 226
Protein 13 grams
Carbs 29 grams
Fiber 2 grams
Fat 6 grams (1)

Recipe: Sticky Sesame Seed Chicken

Ingredients

  • 1 tbsp olive oil
  • 6 tbsp all purpose flour
  • 1 egg white (3 tbsp liquid egg white)
  • 2 tbsp corn starch
  • 4 tbsp ketchup
  • 2 tbsp white vinegar
  • 3 tbsp soy sauce
  • 6 tbsp honey
  • 1/2 tsp salt
  • 1 tsp garlic powder
  • 24 ounces boneless, skinless chicken breast
  • 2 tbsp corn starch + 1 tbsp water

Directions
1. Place flour, corn starch and egg whites into three separate bowls.
2. Cut up chicken into small pieces and then dip into the egg white, then flour, then corn starch to coat.
3. In a wok or similar pan heat 1 tbsp olive oil over medium heat. Add chicken and cook, stirring frequently for about 5-10 minutes until cooked thoroughly.
4. Combine ketchup, vinegar, soy sauce, salt, garlic powder, and honey in a bowl and whisk until well combined.
5. Once chicken is done cooking, add sauce until the mixture boils, then reduce heat and let simmer.
6. Combine 2 tbsp corn starch and 1 tbsp water and mix until a liquid forms, add this to the sauce mixture and continue to stir until sauce thickens up.

Macros
Serving size: About 3.25 ounces of chicken
Calories: 292
Fat: 5 grams
Carbs: 33 grams
Fiber: 0 grams
Protein: 28 grams (1)