Tuesday, March 29, 2011

Keeps things movin' protein cakes

2 large egg whites
1 Tbsp pumpkin puree
1/4 cup wheat bran
50 g protein powder (I used Designer's Whey French Vanilla)
1/4 tsp baking powder
dash cinnamon
1/2 tsp vanilla extract

Mix all together & microwave for 1.5 minutes.  Flip and microwave for 30 seconds.

121 cal
1.8 g fat
12.5 g carbs
6.8 g fiber
18.7 g protein

Thursday, March 24, 2011

Protein Bars (Low-Cal, High Protein!)



Pre-heat oven to 350. Line a 8x8 pan with foil & cooking spray.
Place steel cut oats, TVP, and quinoa in a pot with 2 cups of water.
Bring to a boil and simmer until soft (about 15-20 minutes) - drain any excess water.
Mix chia seeds with water to cover and let gel form.
Combine all other ingredients in a bowl and add oat/TVP/quinoa mix.
Bake for about 45 minutes, until firm & toothpick comes out clean.


I purposefully left the recipe devoid of spices & added sweeteners. I don't add any sweeteners to my food (artificial or otherwise) b/c it just increases my sweet tooth. Feel free to customize it as you see fit w/ cinnamon/splenda/stevia/etc.


Nutrition Facts

Serving Size: 1 bars

Amount per Serving

Calories 119
Calories from Fat 27.2

% Daily Value *

Total Fat 3.02g  4%

Saturated Fat 0.92g  4%
Cholesterol 7.5mg  2%
Sodium 14.4mg  0%
Total Carbohydrate 12.73g  4%
Dietary Fiber 4.32g  17%
Sugars 1.11g
Protein 9.48g  18%

Est. Percent of Calories from:

Fat  31%
Carbs  42%
Protein  31%

Sunday, March 20, 2011

Turkey Muffins

Inspired by Julie's Turkey Muffins

1.25 lbs extra-lean ground turkey breast
2 egg whites
1/3 cup wheat bran
1/2 cup canned diced tomatoes w/ green chilis
a few dashes of Mrs. Dash Southwest Seasoning blend


Pre-heat oven to 350
Mix all ingredients together, lightly
Portion into 12 muffin cups
Bake for about 45 minutes, or until internal temp is 160.
(Extras can be frozen)

Nutrition Facts
Serving Size: 1 muffins

Amount per Serving

Calories 58
Calories from Fat 6.2

% Daily Value *

Total Fat 0.69g
Saturated Fat 0.21g
Cholesterol 22.92mg
Sodium 67.5mg
Total Carbohydrate 1.44g
Dietary Fiber 0.53g
Sugars 0.25g
Protein 11.67g

Est. Percent of Calories from: