Almond and Apricot Biscotti (protein and fiber)
¾ C whole wheat (whole meal) flour Calories 100 per 3 cookies
¾ C all-purpose plain flour Protein 11g
1/2 C toasted wheat germ (or ½ C Personal Protein Powder) Carb 12g
¼ (2 oz) brown sugar Fat 2g
1t baking powder Cholesterol 18mg
2 eggs lightly beaten (egg sub i.e. egg beaters) (with eggbeaters 0 mg)
¼ c + 1 T non fat milk Fiber 4g
2 ½ T Olive Oil
2 T dark honey Serves 8
½ t almond extract
2/3 C (4oz) chopped dried apricots
½ C (1 oz.) coarsely chopped almonds
Pre heat the oven to 350f
1. In large bowl combine the flours sugar baking powder. Whisk to blend and add the eggs, milk, and oil
honey and almond extract. Sir with a wooden spoon until the dough just begins to come together. Add
chopped apricots and almonds. With floured hands, mix until the dough is well blended.
2. Place the dough on a long sheep of plastic warp and shape by hand into a flatten long 12 inches long, 3 inches wide and about 1 inch high. Lift the plastic wrap to invert the dough onto a non stick baking
sheet & bake until light browned 25-30 minutes. Transfer to another baking sheet to cool for 10
minutes. Leave the over set at 350.
3. Place the cooled log on a cutting board. With a serrated knife cut crosswise on the diagonal into 24
slices ½ inch wide. Arrange the slices, cut side down, on the baking sheet. Return to the oven and bake until crisp about 15-20 minutes. Transfer to a wire rack and let cool completely. Store in an airtight container.
4. Break out great coffee or a tall glass of milk and enjoy.
Huaraches topped with chicken
Serving 6 Mini Huaraches Calories 366
2 C dehydrated masa flour (corn tortilla flour) Fat 43g
½ C personal protein powder Carb 48g
1 t baking powder Protein 35g
½ t salt Chol 44mg
2 c fat skimmed chicken broth Sodium 729mg
1 can 15 oz. refried low fat beans or black beans Fiber 3.4 g
2 cups shredded cooked chicken skinless breast
1/3 cup green opinion
¼ c fresh cilantro
2 c shredded cabbage (red or green)
½ c tomatoes or green tomatillo salsa
¼ c crumbled cotija cheese
¼ cup nonfat sour cream
Salt and pepper to taste
1. In a bowl stir in flour, protein powder, baking powder, salt and broth until dough holds together well, adding a little water if needed.
2. Divide the dough into 6 equal portions and shape each portion into 4-5 inch long log on a sheet of waxed paper. Pat each log into 1/8 inch thin oval, (if make ahead stack them with waxed paper in air tight container or wrap in frig up to 2 hours)
3. Place on a griddle or 2 frying pans over med – to medium high heat. When the griddle is hot remove from waxed paper and cook until the bottom is lightly brown about 2-4 minutes. Use a big and wide spatula to transfer to plates.
4. Add cooked chicken breast mix in a small bowl with the green onions, fresh cilantro and set aside.
5. Make the Huaraches. Spread 1/6 beans on each one (on the cooked side), add the chicken mixture evenly divided. Cook the bottom are light browned and place on a plate with equally dividing the cabbage, salsa, cheese, sour cream and salt and pepper t o taste.
.
2 C dehydrated masa flour (corn tortilla flour) Fat 43g
½ C personal protein powder Carb 48g
1 t baking powder Protein 35g
½ t salt Chol 44mg
2 c fat skimmed chicken broth Sodium 729mg
1 can 15 oz. refried low fat beans or black beans Fiber 3.4 g
2 cups shredded cooked chicken skinless breast
1/3 cup green opinion
¼ c fresh cilantro
2 c shredded cabbage (red or green)
½ c tomatoes or green tomatillo salsa
¼ c crumbled cotija cheese
¼ cup nonfat sour cream
Salt and pepper to taste
1. In a bowl stir in flour, protein powder, baking powder, salt and broth until dough holds together well, adding a little water if needed.
2. Divide the dough into 6 equal portions and shape each portion into 4-5 inch long log on a sheet of waxed paper. Pat each log into 1/8 inch thin oval, (if make ahead stack them with waxed paper in air tight container or wrap in frig up to 2 hours)
3. Place on a griddle or 2 frying pans over med – to medium high heat. When the griddle is hot remove from waxed paper and cook until the bottom is lightly brown about 2-4 minutes. Use a big and wide spatula to transfer to plates.
4. Add cooked chicken breast mix in a small bowl with the green onions, fresh cilantro and set aside.
5. Make the Huaraches. Spread 1/6 beans on each one (on the cooked side), add the chicken mixture evenly divided. Cook the bottom are light browned and place on a plate with equally dividing the cabbage, salsa, cheese, sour cream and salt and pepper t o taste.
.
Creamy Tomato soup with Herb Baguettes with Colorful Roasted Peppers
Serves 4
Serves 4
8 slices of whole-grain baguettes cut into ½ inch thick Calories 208
Red pepper (or green)
Protein 13 g1 Yellow pepper
Carb 28 g1 small Scallion
Total Fat 6 g 1T fresh chopped Fresh basil
2 t fresh chopped oregano or dried Cholesterol 5 g
4 t grated Parmesan cheese Sodium 487 mg
4 large ripe tomatoes Fiber 6 g
2 t olive oil
½ small yellow onion, diced
1 T tomato paste
1 ½ cups low fat or fat free milk
4 T personal protein powder
½ teaspoon salt to taste
1/8 t freshly ground pepper
4 t grated Parmesan cheese Sodium 487 mg
4 large ripe tomatoes Fiber 6 g
2 t olive oil
½ small yellow onion, diced
1 T tomato paste
1 ½ cups low fat or fat free milk
4 T personal protein powder
½ teaspoon salt to taste
1/8 t freshly ground pepper
Preheat the broiler-
Cut the peppers into 1 inch slices and cut the scallion into small slices.
On a cookie sheet covered with foil lightly spray with Pan oil olive spray.
Lay out the baguette slices on it and peppers and Scallion. Lightly spray everything
Sprinkling the basil, oregano and cheese on the bread. Place it on upper the broiler
for about 1 minute. Remove the bread and set aside. Leave the peppers and S
Change the temp. to 375 degrees for 20 minutes. when finished set aside.
Peel, seed, and dice the tomatoes. In a large saucepan heat the oil over medium heat. Add the onion and sauté until soft and translucent about 4 to 6 mins. Add the tomatoes and paste and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the soup thickens about 20 mins.
Peel, seed, and dice the tomatoes. In a large saucepan heat the oil over medium heat. Add the onion and sauté until soft and translucent about 4 to 6 mins. Add the tomatoes and paste and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the soup thickens about 20 mins.
In a blender or food processor, puree the soup in small batches about 1/2 the soup until smooth (leave1/2 a little chunky) , add the protein powder and blend again, and return to the pan, Stir in the milt, salt, and ground pepper. Ladle into the individual bowls, garnish with the roasted peppers and scallions cut them up and place some on the toast and some into the soup and two pieces of the toasts per serving. Enjoy, you earned it.
No-Bake Mint Chocolate Cheesecake Crust less
_____________________________________
Serving Size: 1 slice • Total Servings: 8
•4 oz. unsweetened baking chocolate
4 oz. unsweetened baking chocolate •2 tsp. stevia extract
2 tsp. stevia extract •3/4 tsp. peppermint extract
3/4 tsp. peppermint extract •32 oz Non fat Greek yogurt
32 oz Non fat Greek yogurt•2 cups water
2 cups water •2 envelopes unflavored gelatin
2 envelopes unflavored gelatin •½ C Formula 1 protein
½ C Formula 1 proteinMelt chocolate in microwave for one minute on power 5 or medium heat level. Stir and heat again for another minute on power 5 or medium heat level. Be careful not to burn. Add stevia and peppermint extracts. Mix well. Combine yogurt, protein, and chocolate mixture using electric mixer. In the meantime, boil water. After water is boiled, quickly add gelatin and stir until dissolved. Add to yogurt mixture and mix well on very low speed. Place in a large pie pan or a spring form pan. (well sprayed with Pam (olive oil))
Chill for 2 to 3 hours until firm.
* This stevia amount listed is the minimum to use in the recipe. Since your sweetness preference and brand used may vary, you may want to add more.
** Optional: If you want crust, breakup a prepared piecrust and press firmly down on the bottom of a spring form pan. But this will add calories
Nutrition Facts/Serving
Calories 185
185 Carbohydrates4g
4gTotal Sugars 2g
2gFiber 1g
1gFat 9g
9gCholesterol 23mg
23mgSodium 229mg
229mgProtein 12g
12g Pumpkin Pie Latte
Yields two
2 cups non fat milk
4 T canned pumpkin
2-3 packets Stevia
2 T vanilla extract
1/2 T pumpkin pie spice
½ C strong coffee
4 T formula 1 protein powder (vanilla or cookies and cream)
In a small sauce pan combine the milk pumpkin and stevia. Cook and stir over medium heat until steaming. Remove from the heat:
Stir in vanilla and pie spice. Transfer to a blender and add formula 1; cover and process for 15 -20 seconds or until foamy.
Pour into your tall coffee mugs and enjoy.
Scroll down to see more Recipes
