Healthy Breakfast Recipes: Egg-White Crepes



Healthy Breakfast Recipes: Egg-White Crepes


4.46 / 5 Stars
by Freckles
"Berries provide the filling for these simple crepes using whole wheat flour, egg whites, and skim milk."

Original recipe makes 4 crepes

1/2 cup whole wheat flour
2 egg whites
1/2 cup skim milk
1 pinch salt
1 tablespoon vegetable oil
1/2 cup mixed frozen berries, thawed and drained
1 tablespoon confectioners' sugar for dusting


Directions

Whisk together the wheat flour, egg whites, milk, salt, and oil in a large bowl until smooth.
Lightly coat a skillet with cooking spray and place over medium heat. Pour 1/4 cup of the batter into the skillet. Tilt the pan in a circular motion to allow the batter to spread to the edges. Cook until the bottom is light brown, about 2 minutes. Flip the crepe and place 2 tablespoons of the mixed berries in the center of the crepe; cook another 2 minutes. Fold the crepe in half and remove with a spatula to a serving plate. Dust with confectioners' sugar and serve.

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High Protein Almond Pancakes With Strawberries Recipe

High Protein Almond Pancakes With Strawberries Recipe




Almond Pancakes With Strawberries
Almond Pancakes With Strawberries





Ingredients
6 Egg Whites from either Eggwhites international or Muscleegg (he even has strawberry flavored eggwhites)
¼ cup steel cut McCann’s Oats (Quaker Oats are Genetically Modified!) Since I used steel cut instead of rolled oats I let them soak in a small amount hot water for about five minutes to “swell” before I added them to the recipe.
2 scoops Vanilla Whey Protein
1 cup or 1 canister of Greek Yogurt
2 Packets Vanilla Stevia
1 Tsp. Vanilla
1 Tsp. Organic Almond Extract (I may add just a bit more…I love all things almond)
7 Strawberries (cut in small pieces.) Please use organic….strawberries are heavily sprayed with pesticides!! 

Directions:
Combine all of the ingredients (except for the Strawberries) in a blender and blend until everything is well combined (about 30 seconds). You want to have a nice smooth “pancake batter-like” consistency. It may not be as thick as you are accustomed to with regular pancakes.  It may even have the appearance of a Crepe batter. (If the consistency is too thin for you simply add more oats.  I don’t want the additional carbs.)
Gently stir in the strawberries. If you prefer to mix it by hand a whisk will also work well.
 Pre- heat a non-stick pan or griddle over a medium heat and lightly coat with cooking spray. I used coconut oil cooking spray. You can test the pan by dripping a drop of water into the pan and see if it dances & sizzles. If so, your pan is ready!
 Pour the desired amount of batter into the pre heated pan.
This should yield about 7 medium pancakes.
Protein-12.3 grams (based on 7 pancakes)
Carbs-7.2 grams
Calories-87.7
Fat-1.2 grams

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Banana And Oats Protein Shake Recipe

Banana And Oats Protein Shake Recipe





Banana And Oats Protein Shake Recipe
Banana And Oats Protein Shake Recipe
 





Ingredients

  • 8 oz. skim milk
  • 1 banana
  • 1/2 cup of oats
  • 2 scoops of whey protein powder

Cooking Instructions

Chose your favorite protein powder flavor, and combine all ingredients into a blender and blend until smooth. The nutritional information for this recipe was based upon a medium banana, and whey protein blend.

Serving Suggestions

This recipe makes one protein shake.

Protein shake with banana, oats and your favorite protein powder flavor. This recipe also doubles as a quick and nutritious breakfast for those on the go

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Spicy Scrambled Eggs Recipe

Spicy Scrambled Eggs Recipe





Spicy Scrambled Eggs Recipe

Spicy Scrambled Eggs Recipe

 





Ingredients

  • 2 large whole eggs and 4 eggs whites
  • 1/4 of an onion, finely chopped
  • 1 whole red chili (or chili to taste), finely chopped
  • 1 clove garlic, finely chopped
  • 50g cottage cheese
  • Pinch of mixed herbs
  • 2 slices of whole brown bread

Cooking Instructions

Grab a small non-stick frying pan and spray a small amount of olive oil cooking spray to coat the pan. In a small mixing bowl add 2 whole eggs and 4 egg whites. Whisk until the egg yolks and whites mix. Add 1/4 of onion, 1 clove of garlic and 1 whole red chili – all finely chopped. Now add 50g of cottage cheese and a pinch of mixed herbs. Whisk this mix fully.
With the frying pan at moderate heat, add the contents of the mixing bowl. Put your toast in the toaster now. Gently stir the contents to scramble the eggs. Once eggs are scrambled add them to toast on a large plate.

Serving Suggestions

I like to have the eggs scrambled on toast because its easy and only takes a few minutes. You could also use the mix to make an omelets. Serving on a bed of spinach leaves adds color, flavor and vitamins.

Nutritional Info
  •  507
  •  50g
  •  34g
  •  19g

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Steak Chili Recipe


Steak Chili Recipe




Steak Chili Recipe
Steak Chili Recipe
 




Makes 8 portions
Ingredients:
2 Tbsp. olive oil
2 large yellow onions chopped
2 large green bell peppers chopped
1 large red pepper, chopped
1 cup chopped celery
2 pound top round or bottom round steak, cut into 1/2 inch cubes or smaller.
2 Tbsp. chili powder
1 tsp. ground cumin
1/2 tsp. leaf oregano
2 Tbsp. chopped fresh garlic
1 can (28 oz.) diced tomatoes
2 Tbsp. tomato paste
4 Tbsp. Chipotle pepper paste (comes in cans packed in adobo sauce, just puree to a fine paste)
1 cup water or stock
Salt and pepper
Chopped fresh cilantro

Method:
1. Salt and pepper meat and brown in a hot cast iron or heavy bottom pan with olive oil a little at a time, add to crock pot when done. (It does not need to be fully cooked at this point, just browned.)

2. Sautee onions in the same pan (without cleaning) 5 minutes. Add to crock-pot.

3. Sautee peppers (both colors) and add to crock-pot. Add garlic and spices to the pan and sauté about 30 seconds to 1 minute till fragrant

4. Add Chipotle paste and tomato paste and sauté a minute more, and then add some of the water or stock to the pan and stir off any brown bits (fond) from the bottom of the pan. Pour into the crock pot with the rest of the ingredients.

5. Add celery and can of tomatoes to crock pot with the rest of the water or stock and then turn on high until it comes to a light simmer. Turn down and cook for another 25-30 minutes if using top round. For bottom round cook for 1 1/2 hours total.

6. Add chopped fresh cilantro and garnish with sour cream and chopped red onions if desired.

Per portion without rice made with beef top round:
Calories  297
Fat 15g
Protein 27g
Carbohydrates 14g
Dietary Fiber 4g

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Low-Fat Recipes: Egg Fried Rice

Low-Fat Recipes: Egg Fried Rice

1 cup water
1/2 teaspoon salt
2 tablespoons soy sauce
1 cup uncooked instant rice
1 teaspoon vegetable oil
1/2 onion, finely chopped
1/2 cup green beans
1 egg, lightly beaten
1/4 teaspoon ground black pepper


Directions


1.In a saucepan bring water, salt and soy sauce to a boil. Add rice and stir. Remove from heat, cover and let stand 5 minutes.

2.Heat oil in a medium skillet or wok over medium heat. Saute onions and green beans for 2 to 3 minutes. Pour in egg and fry for 2 minutes, scrambling egg while it cooks.

3.Stir in the cooked rice, mix well and sprinkle with pepper.

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Sesame Chicken Recipe

Sesame Chicken Recipe



Sesame Chicken Recipe

Sesame Chicken Recipe






*Makes 4 svgs. Each svg. 61 gram protein- 5 gram carbs*

2 tbs. raw sesame seeds, for garnish
1/2 cup smooth organic peanut butter(NO HONEY OR SUGAR ADDED)
1 INCH CHUNK PEELED AND FINELY MINCED GINGER
3 minced garlic cloves
1/2 cup chicken stock
1 tbs. LOW SODIUM tamari soy sauce
2 tbsp. Sake or dry sherry
1 tbs. rice wine vinegar
1 tbs. fresh lime juice
2 tbs. pure pressed sesame oil
1/2 tsp. red-pepper flakes
2 lbs. chicken-skinless boneless breasts
1/3 cup chopped scallions for garnish

Put sesame seeds in ungreased skillet over med heat. Stir in seeds or shake pan almost constantly, until seeds are toasted and begin to pop-approx. 5 minutes. Remove from heat and set aside.
In med. bowl, combine peanut butter. garlic, ginger. chicken stock, soy, sake or sherry, vinegar, lime juice, sesame oil, red pepper flakes and black pepper until well blended.
Preheat oven to 375 degrees.
Rinse chicken under cold water and pat dry. Arrange chicken breast in one layer in a 9x13-inch lightly oiled baking dish. Pour peanut mixture over chicken, turning to coat well.
Marinate for 30 minutes, refrigerator, turning occasionally.
Bake chicken until tender, approx.. 35-40 minutes. Transfer to serving platter and garnish with toasted sesame seeds and chopped scallions.


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Turkey Stuffed Mushrooms Recipe

Turkey Stuffed Mushrooms Recipe




Turkey Stuffed Mushrooms Recipe
Turkey Stuffed Mushrooms





Makes 6 servings: each serving 9 grams protein- 1 gram carb

I bunch spinach equal to about 1 cup cooked spinach, well drained, or 8 oz package frozen spinach, well drained!
12 large stuffing mushrooms
2 TBS. pure pressed virgin olive oil
1/2 lb turkey-(yes, you can use any ground meat you desire)
2 TBS. unsalted butter
1/2 cup chopped red onion
2 minced garlic cloves
1/4 cup minced celery
1/2 chopped raw pecans or almonds if you wish
1/2 tsp. dried oregano
1/4 dried thyme
black pepper to taste
2 TBS. grated Parmesan cheese
Preheat oven to 375. Was spinach well, removing stems. With water still clinging to leaves, place in a heavy saucepan with a tight fitting lid. Turn heat to med.-high heat and steam til leaves are wilted, approx.. 2-3 minutes. Drain in colander, pressing out all liquid. Chop fine and set aside.
Wipe mushrooms clean. Remove stems and chop stems fine and set aside. Using your fingers, rub tops of mushrooms with olive oil.
Crumble turkey into hot frying pan and brown over low heat. Transfer browned meat into bowl.
In a clean skillet, melt butter over med-high het. When butter is hot and bubbly, add onion, garlic, celery. Sauté until soft and light brown.-approx. 5 minutes. Add pecans or almonds, thyme, oregano, black pepper, chopped spinach and mushroom stems. Mix well and sauté for 3 minutes. Remove from heat and let mixture cool a bit. Combine with turkey in a med bowl.
Mound a round TBS. of turkey mixture into each mushroom cavity. Arrange filled 'shrooms on a lightly greased cookie sheet, sprinkle w/ Parmesan cheese and bake for 15 minutes. Serve hot.


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Broiled Eggplant Recipe

Broiled Eggplant Recipe

Broiled Eggplant Recipe
Broiled Eggplant





makes 4 side dishes- Each serving- 7 grams protein- 4 gram carbs

I large eggplant(peeled)
1/4 cup pure pressed virgin olive oil
1 1/2 cups Basic Tomato sauce Or Basil Pesto Sauce
1 tsp. dried oregano
1 tsp. dried basil
black pepper to taste
1/2 cup grated Parmesan cheese

Preheat broiler. Slice eggplant into 1/2 inch thick rounds. Lightly oil a baking sheet.

Using a pastry brush, or a spoon if you have too, brush one side of eggplant rounds with olive oil. Arrange in a single layer, olive oil side UP, onto baking sheet.
Broil 10 minutes, about 4 inches from heat. Turn slices and spread tomato sauce on top side of eggplant.
Sprinkle w/ oregano, basil and black pepper.

Broil 5 - 10 minutes until eggplant is tender. Sprinkle w/ Parmesan cheese and serve hot

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Curried Deviled Eggs Recipe

Curried Deviled Eggs Recipe

Curried Deviled Eggs Recipe
Curried Deviled Eggs Recipe





8 hard boiled eggs
1/4 cup mayo
1 TBS. Sweet pickle juice
1 tsp. classic yellow mustard
1/4 tsp. salt ( I've omitted salt and they still taste good) I just add extra pepper!
pepper to taste

Peels eggs, halve them length wise, remove yolks and place the yolks in a food processor. Transfer egg whites to plate. Process yolks until smooth. Add all other ingredients. and process until smooth again. Stuff the egg whites and place onto a plate. Store in air tight cont. in fridge.

Per serving: 1 gram carb, 6 gram protein

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Pineapple Curry with Shrimp Recipe

Pineapple Curry with Shrimp Recipe

Pineapple Curry with Shrimp Recipe
Pineapple Curry with Shrimp Recipe





1 pint coconut milk
2 TBS. red curry paste
2 TBS/ Fish sauce
1 tsp. sugar
8 oz. shrimp-shelled and deveined
6 oz. pineapple-crushed or chopped
2 red chilies -chopped

In a pan bring 1/2 the coconut milk to a boil.
Add red curry paste and simmer on low for 10 minutes.
Add fish sauce and sugar. Stir in rest of coconut milk and bring back to boil.
Add shrimp and pineapple. Reheat until boiling and simmer for additional  5 minutes, until shrimp is cooked.
 Add chilies to top as garnish.

The delicate sweet and sour flavor of this curry comes from the pineapple. The mix of the shrimp give it a delish flavor.


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Crab and Artichoke Crust less Quiche Recipe


Crab and Artichoke Crust less Quiche Recipe

Crab and Artichoke Crust less Quiche Recipe
Crab and Artichoke Crust less Quiche Recipe





Makes 6 svgs.- each serving- 17 grams protein- 6 grams carbs

2 tbs. butter(un-salted)
1/2 cup chopped shallots
1 diced red bell pepper
15 oz. artichoke hearts-canned in water, drained and chopped
6 oz. canned crabmeat, drained, chopped
2 tbs. grated lemon zest
2 tbs. parsley-minced
3 eggs
1 1/4 cups all dairy heavy cream
3/4 cup Monterey Jack-grated, or feta cheese
1 tbs. Parmesan cheese -grated
black pepper to taste
dash cayenne pepper

Preheat oven to 350 degrees. In a large nonstick skillet, melt butter over med-high heat. When butter is bubbly, add shallots and bell pepper and sauté.-stirring often- approx.. 5 minutes.
Mix in chopped artichokes, crab meat, lemon zest and parsley. Cook and stir 5 minutes. Remove from heat-set aside.
In a large bowl, using fork, whisk eggs, cream, grated cheese black pepper and cayenne pepper. Gently stir in artichoke and crab mixture.
 Pour filling into a buttered 8 inch square baking dish.
Sprinkle w/ parmesan cheese and bake until golden brown and puffed up-approx. 25-30 minutes.
Let stand 10 minutes before diving in!


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Venison Osso Buco Recipe


Venison Osso Buco Recipe

Venison Osso Buco Recipe
Venison Osso Buco Recipe





8 1 inch thick slices of deer hind shank
2 Tbs. olive oil
1 Tbs. butter
1 large onion-chopped
3 carrots finely sliced
3 celery stocks-cubed
3 garlic cloves crushed
1 cup game stock( or low sod. beef stock)
1 can diced Italian 'maters( tomatoes)
1 cup white wine
2 bay leaves
pepper to taste
1 lemon zest
1/4 cup chopped parsley

In a casserole. brown shank slices over HIGH heat in the olive oil and butter. Set aside
In the same casserole, gently cook the veggies for 3-5 minutes, over med. heat without browning them.
Add meat slices and remaining ingredients, except the lemon zest and parsley.
Simmer over low heat until the meat is tender, approx. 45 min- 1 hour.
Season to taste and add lemon zest and parsley
Serve immediately, accompanied with a risotto or brown rice.


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Oriental Chicken Salad Recipe


Oriental Chicken Salad Recipe

Oriental Chicken Salad Recipe
Oriental Chicken Salad Recipe





Protein: 28 g's- Carbs: 6 Serves 6-8

1 med. onion halved with 4 garlic cloves
2 carrots, peeled and cut into 3 pcs.
1 bay leaf
12 whole peppercorns
6 chicken breasts , halves, bone in
1/3 cup extra virgin olive oil
1/3 cup red wine vinegar
1/4 LOW sod. soy sauce
1/2 med. red onion finely chopped
2 scallions
2 pickles sliced thin
1/2 cup coriander-chopped
Black pepper to taste

Measure 4 cups of water into a large, heavy pot. Add onion, carrots, bay leaf, parsley, peppercorns. Bring to a boil. Reduce heat, uncovered for 15 minutes.
Add chicken breasts, bring again to a boil, reduce heat and simmer for 20 minutes. Remove from heat and let cool.
Tear chicken into large chunks and put them in bowl with the olive oil. Let stand at room temp for 15 minutes. Add vinegar, soy sauce, red onion, scallions, pickles and coriander, toss and season with black pepper.


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Sweet Potato Waffles Recipe

Sweet Potato Waffles Recipe

Sweet Potato Waffles

Sweet Potato Waffles







Ingredients:

2 1/2 Cups Liquid Egg Whites (or you can add flavored egg whites)
1 Cup Oats
6 oz. Sweet Potato
Cinnamon
Splenda /sweetener to taste
Cooking Instructions

Add all of the ingredients into a blender.

After blending, pour mixture into a waffle maker, heat and serve.

These sweet potato waffles can be eaten for breakfast, or as a stand alone muscle building meal at any time of the day.

Each waffle may be eaten dry if desired. You can top each waffle with fat free, sugar free, zero calorie pancake syrup, but its recommend eating the waffles dry during contest prep.

Nutritional Info
415 calories
41 grams of protein
45 grams of carbs
2.5 grams of fat

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Butterflied Grilled Chicken with a Chile-Lime Rub Recipe

Butterflied Grilled Chicken with a Chile-Lime Rub Recipe



Butterflied Grilled Chicken with a Chile-Lime Rub

Butterflied Grilled Chicken with a Chile-Lime Rub







6 servings
Total Time: 1 hour 25 minutes (plus 12-24 hours marinating time)

Ingredients

3 tablespoons chili powder, preferably New Mexico chili, or Hungarian paprika
2 tablespoons extra-virgin olive oil
2 teaspoons freshly grated lime zest
3 tablespoons lime juice
1 tablespoon minced garlic
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried oregano, preferably Mexican
1 1/2 teaspoons salt substitute
1 teaspoon freshly ground pepper
Pinch of ground cinnamon
1 3 1/2- to 4-pound chicken

Preparation

Combine chili powder (or paprika) and oil in a small bowl with lime zest and juice, garlic, coriander, cumin, oregano, salt, pepper and cinnamon to form a wet paste.
Using kitchen shears, cut the chicken down one side of the backbone, through the ribs. Make an identical cut on the opposite side to remove the backbone completely; discard (or reserve it for stock). Place the chicken cut-side down and flatten with the heel of your hand. Generously smear the spice rub under and over the skin and on the interior of the bird. Place in a nonreactive baking dish (see Tip). Cover with plastic wrap and refrigerate overnight or up to 24 hours.
Preheat half the grill to medium-high (or build a medium-high heat fire on one side of a charcoal grill); leave the other half unheated. Have a squirt bottle of water ready by the grill.
Leave all the spice rub on the chicken. Place the chicken skin-side down over the heat and grill until the skin begins to color and char marks form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.) Flip over and grill 5 minutes more. Move the chicken to the unheated side. Close the lid and cook, making sure the chicken is flat against the grate, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.

Nutrition

Per serving (without skin):
214 calories;
7 g fat ( 2 g sat , 5 g mono );
88 mg cholesterol;
4 g carbohydrates;
0 g added sugars;
28 g protein;
2 g fiber;
302 mg sodium;
417 mg potassium.

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Chicken and Spiced Apples Recipe

Chicken and Spiced Apples Recipe



Chicken & Spiced Apples

Chicken & Spiced Apples





6 servings
Total Time: 20 minutes

Ingredients

2 apples, preferably Braeburn, peeled and thinly sliced
1 tablespoon lemon juice
1/4 teaspoon ground cinnamon
3 teaspoons extra-virgin olive oil, divided
3 teaspoons unsalted butter, divided
1 1/8 teaspoons herbs de Provence,(see note) divided
1/2 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
1 1/2 pounds boneless, skinless chicken breasts, trimmed
1 cup reduced-sodium chicken broth
1 teaspoon freshly grated lemon zest

Note--Herbs de Provence is 1 part basil, 2 parts thyme, 1 part summer savory, 1/2 part lavender, 1 part rosemary, 1/2 part fennel, and one part oregano.

Preparation

Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.
Mix 1 teaspoon herbs de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.
Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. Cook the remaining chicken in the same manner.
Add broth, lemon zest, the remaining 1/8 teaspoon herbs and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples.

Nutrition

Per serving:
191 calories;
4 g fat ( 2 g sat , 2 g mono );
72 mg cholesterol;
6 g carbohydrates;
0 g added sugars;
27 g protein;
1 g fiber;
192 mg sodium;
342 mg potassium.

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High Protein French Vanilla Almond Mousse recipe

High Protein French Vanilla Almond Mousse Recipe

High Protein French Vanilla Almond Mousse
High Protein French Vanilla Almond Mousse Recipe
 




Try this awesome dessert to satisfy that sweet tooth and get almost 48g of protein while you do it! Who says bodybuilders cant have dessert?

INGREDIENTS:

• 1 cup Greek yogurt ( I use FAGE total 0% which contains 18 grams of protein, 7 carbs, 65 mg of sodium, 7g sugar and 100 calories.)
• 1 tbsp. all-natural Almond Butter (4 grams protein, 8g fat, 3 grams carbs, 1/2 g sugar 98 calories - I grind my own at Whole Foods)
• 1 scoop True Protein French Vanilla Cream protein powder (25.7 grams protein, 0.74 grams fat, 148 mg sodium, 7g carbs, 117 calories)
• 1 tsp. Stevia

Optional-Add 1/4 tsp. of Almond Extract or vanilla extract. (Adjust to taste)

INSTRUCTIONS:
Mix or whisk all ingredients together to remove all lumps. Refrigerate for at least an hour before serving! Recipe makes one swerving.

NOTE: I like to use Vanilla Stevia extract for a stronger Vanilla flavor. Enjoy!

Nutrients per serving

47.7 grams of protein,
17 g carbs,
7 ½ grams sugar,
8.74 grams fat,
213 mg sodium
315 calories..

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Baja Shrimp Salad Recipe

Baja Shrimp Salad Recipe






Prep: 15 min, plus chilling time.

* 1 lb. cooked shrimp, thawed and drained
* 1 cucumber, peeled, seeded and thinly sliced
* 12 radishes, thinly sliced
* 4 scallions, sliced
* 1/2 cup white wine vinegar
* 1 Tbs. sugar

Combine all ingredients in a bowl and toss well. Chill.

Per serving: calories 181,
fat 2.6g, 13% calories from fat,
cholesterol 196mg,
protein 27.7g,
carbohydrates 11.4g,
fiber 2.1g,
sugar 8.0g,
sodium 200mg,


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Turkey Meatloaf Muffins

Turkey Meatloaf Muffins





2 lb ground turkey (or chicken)
3 egg whites
1 Cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 Tbsp garlic powder (2 cloves minced)
1 Small onion (finely chopped)
2 celery stalks (finely chopped)

Preheat oven to 375 degrees.
Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
Bake for 40 minutes.



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California Burgers

California Burgers


* Makes 4 servings- 61 grams protein- trace carbs)

2 lbs. ground or chopped sirloin, or ground turkey.
1/2 Cup diced onion sautéed in 2 T. unsalted butter.
Black pepper to taste.
4 T. goat or feta cheese

In a large bowl, using your hands or wooden spoon, combine ground beef, sautéed onion and black pepper. Form into 4 patties. Stuff 1 T. goat or feta cheese into center of each patty and mold beef around it. Grill or pan fry until cooked to your liking.

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Coconut Curry Sauce

Coconut Curry Sauce


* Makes about 1 1/2 cups- each 1/4 cup serving: 2 grams protein- trace of carbs*

SERVE THIS WITH GRILLED OR BAKED FISH, SHRIMP, CHICKEN OR RICE!

1 T. Unsalted butter
1 1/2 Curry powder
2 minced garlic cloves
2 t. FRESH minced ginger
1/4 t. ground cardamom
1 t. mustard seeds
3/4 Cup all dairy-heavy cream
1/2 Cup coconut milk
1 T. Shredded unsweetened coconut
1 T. fresh cilantro
2 T. minced fresh mint
Ground black pepper to taste

In a med. saucepan, melt butter over med-high heat. When butter is hot and bubbly, add curry, garlic, ginger, cardamom and mustard seeds. Reduce heat to low and sauté 2-3 minutes, until mustard seeds begin to pop.

Add cream, coconut milk, cilantro, mint and black pepper. Mix well with a spoon. Simmer gently for 5 minutes, stirring until thick and well mixed.

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Mustard Chicken

Mustard Chicken

Mustard Chicken
Mustard Chicken

59 grams protein 8 grams carbs

2 lbs. Boneless chicken breasts
1 1/2 Cups fresh or dried bread crumbs
1/2 Cup Parmesan cheese
2 minced garlic cloves
2 TBS. fresh herbs( rosemary, thyme, parsley)
Black pepper to taste
3 TBS. Dijon mustard
1 TBS. Fresh lime juice

Preheat oven to 375 degrees. Rinse chicken under cold water and pat dry w/ paper towel. In a shallow dish, combine bread crumbs, Parmesan cheese, garlic, herbs and black pepper. Set aside.

Combine mustard and lime juice and spread on both sides of chicken. Coat chicken with the bread crumbs, cheese and herb mixture. Arrange on a well greased baking pan. Bake until tender, about 30 minutes to 45 minutes.


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Peanut butter Chocolate bars recipe

PEANUT BUTTER CHOCOLATE BARS




1/2 cup stick butter or buttery spread, softened
1 cup Equal® Spoonful (or 24 packets Equal® sweetener) *
1/3 cup splenda brown sugar, firmly packed
1/2 cup 1% milk
1/2 cup natural creamy peanut butter
1 medium egg
1 tsp vanilla
1 cup all-purpose flour
3/4 cup quick oats, uncooked
1/2 tsp baking soda
1/4 tsp salt
3/4 cup mini semi-sweet chocolate chips

Directions:
Preheat oven to 350°F.

In a mixing bowl, beat butter, Equal® and brown sugar until well combined. Stir in milk, peanut butter, egg and vanilla until blended. Gradually mix in combined flour, oats, baking soda and salt until blended. Stir in chocolate chips.

Spread mixture evenly in well-sprayed 13 x 9-inch baking pan. Bake in preheated oven for 23 to 25 minutes. Cool completely in pan on wire rack. Cut into squares; store in airtight container at room temperature

Calories 67 cals
Fat  3.5 g
Carbohydrates  7.7 g
Protein  1.4 g
Sodium 49 mg
Total Sugars 3.0 g

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Drunken Chicken

Drunken Chicken




Ingredients:

4 boneless skinless chicken breasts OR
4 split fryer breasts - skinned.
1 Tablespoons Butter
1/2 small onion, minced
1 clove garlic, crushed
1 Tablespoon parsley
1 Tablespoon Brown Sugar Twin
1 Tablespoon mustard
1/2 cup chicken stock
1/4 cup red wine
4 Tablespoons Gin

Directions:
Melt the butter and sauté the chicken until browned. Transfer to ovenproof dish. Cook onion until soft. Purée the remaining ingredients together then add to pan, heat through, pour over chicken and cover dish.

Bake at 350ºF 15-20 minutes for boneless breasts and 30-40 minutes for bone-in split breasts.

Serves 4. Less than 1 gram per serving.

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Greek Chicken Recipe

GREEK CHICKEN RECIPE
 
Greek Chicken Recipe
Greek Chicken

 



3 Lbs. chicken pcs.
1/4 cup extra virgin olive oil
2 minced garlic cloves
1/4 cup lemon juice-FRESH
1 tsp. lemon zest
1 TBS Dijon mustard
1 TBS. Dried oregano
Ground pepper to taste
1/2 lbs. crumbled feta cheese
3/4 cups Olives- Kalamata IF you have a Greek store nearby

Rinse chicken under cold water and pat dry.
In a small bowl, combine olive oil, garlic, lemon juice, lemon zest, mustard, oregano and black pepper. Mix well.
Arrange chicken in an ungreased 9x13 inch baking dish.
Pour marinade over chicken, refrigerator for 1 hour.
Preheat oven 375. Bake uncovered, basting occasionally until chicken is tender, approx. 30-40 minutes.
Crumble feta cheese and sprinkle olives during last 5 minutes of cooking.


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Broiled Chicken with a Cajun twist

Broiled Chicken with a Cajun twist




2 boneless, skinless chicken breasts(scored)
2 tbsp blackened Cajun seasoning***
1 tsp salt
1 cup sour cream (fat free is okay)
1 cup cottage cheese (chive flavored is the best)
1 egg white

Directions:
Mix cottage cheese and sour cream in a bowl. Set aside.
Trim fat off chicken and score lightly with knife in lines about 1" apart.
Dip chicken in egg white (or brush egg white on with pastry brush).
Rub chicken with blackened Cajun seasoning and salt.
Cover a cookie sheet or broiler pan with tin foil. Make sure sides of foil are turned up to prevent spills. Place chicken, scored side down, on foil and broil at level closest to flame. Cook five minutes on each side or until the second side is cooked and slightly browned. Divide the cottage cheese mix and put on chicken breasts. (It will look like too much- but it's not!) Broil for an additional five minutes or until cottage cheese is melted and slightly browned. Serve with drippings poured on top.

***Blackened Cajun seasoning can be made by combining to taste about a teaspoon of each - garlic powder - onion powder –cayenne pepper - chili powder – cumin and
1/2 teaspoon black pepper

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Homemade Protein Power Balls

Homemade Protein Power Balls

Homemade Protein Power Balls
Homemade Protein Power Balls

1 cup creamy natural peanut butter (not chunky style)
1 cup corn flakes
3/4 cup Whey protein powder
1/4 cup firmly packed brown sugar
1/2 cup finely chopped semisweet chocolate chips
1 cup unsweetened coconut, toasted


Combine the natural peanut butter, corn flakes, protein powder, brown sugar and chocolate chips in a mixing bowl. Work the mixture with your hands to combine well.
Use a spoon to scoop out the mixture and roll into golf ball size balls. Roll them in the toasted coconut to coat the outside.
Refrigerate for at least 1 hour. Store in an airtight container in the refrigerator for up to 1 week.


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Linguine with Escarole and Shrimp

Linguine with Escarole and Shrimp



6 servings, about 1 1/3 cups each
Total Time: 45 minutes

Ingredients

8 ounces whole-wheat linguine

Linguine with Escarole and Shrimp
Linguine with Escarole and Shrimp
4 teaspoons extra-virgin olive oil, divided
1 pound peeled and deveined raw shrimp, (16-20 per pound)
3/4 teaspoon salt substitute, divided
1/4 teaspoon freshly ground pepper, plus more to taste
2 tablespoons minced garlic
1/2 cup white wine
1 pint grape or cherry tomatoes, halved
16 cups thinly sliced escarole, (2-3 heads) or chard leaves
1/4 cup low sodium clam juice, or water
1 teaspoon cornstarch
1 tablespoon lemon juice
6 lemon wedges, for garnish

Preparation

Bring a large pot of water to a boil. Cook linguine until just tender, 8 to 10 minutes or according to package directions.
Meanwhile, heat 3 teaspoons oil in a large skillet over medium heat. Add shrimp, 1/4 teaspoon salt and 1/4 teaspoon pepper and cook until pink and curled, 3 to 4 minutes. Transfer to a plate.
Add garlic and the remaining 1 teaspoon oil to the pan and cook, stirring, until fragrant, about 15 seconds. Add wine and cook until reduced by half, 2 to 3 minutes. Stir in tomatoes. Add escarole (or chard) in handfuls, stirring until it wilts before adding more; cook, stirring occasionally, until the greens are tender, 5 to 6 minutes. Whisk clam juice (or water) and cornstarch in a small bowl then add to the pan; simmer until slightly thickened, about 2 minutes. Return the shrimp and any accumulated juices to the pan, add lemon juice, the remaining 1/2 teaspoon salt and pepper and cook until heated through, about 1 minute.
Drain the linguine and return it to the pot. Add the sauce; toss to coat. Serve with lemon wedges.

Nutrition

Per serving:
271 calories;
5 g fat ( 1.5 g sat , 3.5 g mono );
112 mg cholesterol;
37 g carbohydrates;
0 g added sugars;
20 g protein;
10 g fiber;
352 mg sodium;
751 mg potassium.

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Western Omelet recipe

Western Omelets

Western Omelets
Western Omelets

4 eggs or substitute egg whites
2 TBS. All dairy heavy cream
Fresh pepper to taste
FILLING:
2TBS. Unsalted butter
3 TBS. Diced Onions
1/2 diced green pepper
1/2 cup diced nitrate free ham

In a med. bowl, using a fork, whisk eggs, cream and black pepper. Set aside.

In a non stick skillet, melt butter over med. heat. When butter is hot and bubbly ,add onion and bell pepper. Cook til soft.. Add ham and cook 2 more minutes.

Reduce heat to med., add egg mixture and cook. Continue to cook til eggs are set and the bottom is lightly brown.


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Blackened Cajun Fish

Blackened Cajun Fish

Blackened Cajun Fish
Blackened Cajun Fish

4 - 6 oz. fish fillets( catfish, salmon, tuna, etc)
1 TBS. Cajun spice (recipe below)
4 TBS. Unsalted butter
1 TBS. Extra Virgin Olive Oil
1 lemon, cut into wedges for garnish

Cajun Spice:

1 tsp. garlic powder
1 tsp. dried oregano
1/2 tsp. chili powder
1/4 tsp. white pepper
1/2 tsp. dried thyme
1/4 tsp. black pepper
1/4 tsp. cayenne pepper

Rinse fish under cold water, pat dry. Rub spice mix on both sided of fish fillets.

In a heavy skillet, heat butter and olive oil over high heat. When pan is HOT, add fish and cook 2-3 minutes per side. Spices will be dark and fish will be opaque and flakes easily with a fork. Serve w/ lemon wedges.


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Simple Lemon Roasted Chicken

Simple Lemon Roasted Chicken
Simple Lemon Roasted Chicken

Makes 6 servings - ea. SVG. 56 G'S PROTEIN Trace carbs

1 - 6 lb. roasting chicken
2 crushed garlic cloves
juice of 1 lemon
1 sliced lemon
6 sprigs fresh rosemary
6 sprigs fresh parsley
black pepper to taste

Heat oven to 450 Rinse chicken under cold water, remove giblets, pat dry. Rub outside of chicken with 1 crushed garlic and lemon juice. Fill cavity with remain. ingredient, lemon slices, rosemary, parsley, and black pepper.

Arrange chicken, breast side up, on a rack in a roasting pan. Bake 1 hour 15 minutes, or til tender. Baste with pan juices. Allow chicken to rest 10-15 minutes.


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Peanut butter Protein cookies

Peanut butter Protein cookies

Peanut butter Protein cookies
Peanut butter Protein cookies


1 cup Natural peanut butter
9 tablespoons honey
1and 1/4 cups whey protein powder
1 cup of uncooked oatmeal

Mix the Peanut butter and honey in a bowl, microwave on full for 80 secs. Add the rest and mix
together. Can add raisins/nuts etc to taste.

Roll into 10 cookies and enjoy

*not recommended while cutting but great for bulking


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Lettuce Wraps

Lettuce Wraps


2 breasts of chicken, boneless and skinless, sliced into fajita strips
1 Portobello mushroom cap, stem removed and diced finely (1/4" dice)
1/2 onion, finely diced
3 green onion tops, sliced
1/2 cup diced water chestnuts
1/2 cup bean sprouts
1 clove elephant garlic, minced (or 1/4 tsp. minced regular garlic)
Olive oil
Sesame oil
Chili oil
Soy sauce (find the lowest carb one, duh )
Salt
A head of iceberg, or some romaine hearts
Sauce:
1 cup 0-carb chicken broth
1 tsp. HOT Chinese mustard
2 tsp. regular yellow mustard
red pepper flakes
Chili oil
1 packet Equal
Sprinkle the chicken with just a tad of salt; Heat 2 Tbsp. olive oil, 1 tsp. sesame oil, and a sprinkle of chili oil in a big skillet. Sear the chicken in the hot oil, then turn down heat and cook until done; set aside to cool, then dice.
In the same oil, sauté the onions until tender. Add the mushrooms and a little water, then cook until they are soft. Add the garlic and green onion tops, stirring constantly so that the garlic doesn't burn. Throw in the water chestnuts and the sprouts, mix well, and add 2 Tbsp. soy and a little more chili oil. Add back in the diced chicken, and Voila! There's your filling. Adjust the seasonings to your taste.
Nuke the chicken broth till piping hot, then whisk in the mustards, Equal, red pepper, and chili oil. Add enough soy sauce to make it taste the way you like.
Using a lettuce leaf, fill it with filling and top with a spoon or two of sauce. YUM!!!! Heaven! Hope you all enjoy!


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Cheesy Egg whites

Cheesy Egg whites


Egg whites or 1 cup
3 oz. cream cheese-cut into 1/2 cubes
1/4 cup grated Parmesan cheese
2 TBS. unsalted butter
1 minced garlic clove
Ground pepper to taste

In a small bowl, beat egg whites with cream cheese cubes, Parmesan cheese and black pepper. Set aside.

In a med. nonstick skillet, melt butter over med.-high heat. When butter is hot and bubbly, add garlic and sauté about 1/2 a minute. Pour egg/cheese mixture into skillet. Stir and fold gently until cream cheese and egg whites are cooked to your liking.
You can also used Flavored egg whites for a more interesting flavor

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PORK or CHICKEN VERDE

PORK or CHICKEN VERDE


 Ingredients:

-Pork Butt(shoulder) without the blade in or pork loin, whatever is on sale. Pork butt can often be found for $1.79 in my area so I usually go with that. Now you will have to determine how much pork you need for how many meals you want to get out of it and how many people will be eating. Remember the meat will shrink after the fats are reduced. If you do chicken I like to use a mixture of breast and skinless thighs.
-14oz of green Verde sauce... again this will be broken down so whatever is cheapest.
-1/4 to 1/2 white onion, rough chopped.
-1 red bell pepper(optional)
-1 green bell pepper(optional)
-salt and pepper to taste.

Take your slow cooker and set it on high.
Line the bottom of the cooker with the chopped onion and sliced peppers.
Set your pork butt/loin, or chicken on top of the vegetables with the fat side facing up.
Pour your jar of verde over the meat.
Lightly salt(please use a good salt not table salt) and pepper.

Quicker method:
Put the lid on and walk away!!! Check after 4 hours... if it starts to shred without much effort it is done. If not let it go for another 2 hours then turn the temp to "keep warm."

Slower method(for people who are away from home a lot):
Or if you cant keep an eye on it.... after adding everything, use the "low" setting and let it go for 8 hours or more.

Serve over rice/tortillas/or whatever you like. Chop cilantro, onion, lime and or whatever you like when serving!

Also, if you want crispier "carnitias style" burnt ends on the pork, take the meat and do a quick dry pan fry the crispier ends.

I have fed 6 people with this recipe with enough left over for another FULL meal using a 4.5lb shoulder for around $15!!!! Minus sides



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Protein Triple chocolate cake recipe

Protein Triple chocolate cake

 
 
Use casein protein powder for a moist cake texture.  Whey protein powder tends to make it  dry.
Protein chocolate cake
Protein chocolate cake

Ingredients (1 cake = 8 servings):
 - 80 g triple chocolate casein protein powder
 - 10 g cacao powder
 - 2  chocolate flavored egg whites (100 g)
 - 50 g (natural) peanut butter
 - 150 g apple sauce (unsweetened)
 - 100 g fine oats
 - 180 g almond milk or skimmed milk or water




Directions:
 - Mix all ingredients together
 - Spray a cake tin with non-stick baking spray
(use a silicone cake tin if you have one)
- Bake in a preheated oven at 180°C for 40 minutes.
 - Delicious, warm or cold
 - 1 cake = 8 servings

Nutritional facts (1 serving):
 Energy: 139 cal
 Protein: 13 g
 Carbohydrates: 11 g (sugar 2.5 g)
 Fat: 4.5 g (saturated 0.75 g)
 Fiber: 1.4 g

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Where do I get Chocolate flavored eggwhites? Have you ever heard of such a thing?.. Well they have been on the market for couple of years now and they are fantastic. Check out Muscleegg's Flavored Eggwhites. They have Chocolate, Vanilla, and their newest flavored eggwhites -Strawberry
MuscleEgg Liquid Egg Whites

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Strawberry Banana Protein pancakes Recipe

Strawberry Banana Protein pancakes Recipe




Strawberry Banana Protein pancakes Recipe
Strawberry Banana Protein pancakes Recipe

Ingredients
1 1/2 cup uncooked rolled oats
8 Strawberry Flavored Eggwhites
1 1/2 cup fat free cottage cheese
50g Strawberry whey protein isolate
¼ tsp ground cinnamon
Splenda the batter
 A couple Fresh strawberries
1 Banana









Directions
1. Lightly coat nonstick skillet/griddle with cooking spray, medium heat
2. In a blender, blend oats. Then add in eggwhites and blend. Then add in cottage cheese, cinnamon and sugar substitute and blend on medium speed until smooth (about 1 minute).
3. Pour batter (about ¼ cup at a time) onto hot skillet (If you want to add berries into the matter, do so now, after the blending is done).
4. Cook pancake until bubbly on top and dry around edges (about 3 minutes). Flip pancake and cook other side until golden brown (about 2 more minutes).
5. Garnish with fresh strawberries and bananas



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Low Carb Protein Pancakes recipe

Low Carb Protein Pancakes Recipe

Low Carb Protein Pancakes
Low Carb Protein Pancakes
Recipe:
1/4 cup eggwhites (see below for flavored eggswhites)
1/2 scoop chocolate protein powder
3 tbsp. psyllium husks
1 tsp. cinnamon
1/2 tsp. cream of tartar
approx. 2-3 tbsp. water

Add in all ingredients except the water, mix together until smooth, add in water to desired thickness of batter. Melt a little butter on a frying pan, over a medium heat. Spoon in some batter, flip after 1-2 minutes, cook another 1-2 minutes. I was spooning in two spoonful's and easily made 6 pancakes.

Totals for the entire recipe using my protein powder was:
Calories 419
Fat 16.7
Protein 43.9
Carbs 38.8
Fiber 34.1

Great recipe for  losing weight and building toned muscle

Additionally, You can add Chocolate flavored eggwhites for a more intense flavor. I highly suggest you try it. 
 If Strawberry is to your liking, (my daughter's favorite) Then substitute the chocolate protein powder for Strawberry flavored protein powder and even better, Muscleegg has a new strawberry flavored eggwhites!!

Get your ingredients here
Psyllium Husk Powder
Chocolate Protein Powder
Strawberry Protein Powder
Chocolate Flavored Eggwhites
Strawberry Flavored Eggwhites

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Baked Chicken Strips

Baked Chicken Strips recipe

Baked Chicken Strips
Baked Chicken Strips
Boneless Skinless Chicken Breast 6oz
(cut into 1/2 inch Strips) 170g

Salt - 2 pinches
Pepper - 1 pinch
Paprika - 1 pinch
egg -1
water - 2tbsp
whole wheat breadcrumbs - 1/4 cup (i made my own)
Grated coconut - 1/4 cup
olive oil cooking spray

preheat the oven to 350. Season chicken evenly with salt, pepper and paprika. Add the egg and water to a mixing bowl, whisk together well and set aside. Mix the breadcrumbs and the coconut together in a separate mixing bowl and set aside. Dip the chicken in the egg and toss until coated completely . Remove and allow excess to drip off for 1 0r 2 seconds and then place directly into the breadcrumbs/coconut mixture. Roll until nicely coated. Lightly coat a cookie sheet with spray and place the strips onto the tray and then into the oven. Bake until golden brown or cooked through (about 15 minutes). You can remove the largest strip and cut it in to check doneness.
Serves 1 large or 2 small

calories 408.7 204.3
fat 14.7 7.4
carbs 22.5 11.2
fiber 3.0 1.5
sugar 2.9 1.5
protein 46.5 23.3

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Tasty Ways To Eat Cottage Cheese

Tasty Ways To Eat Cottage Cheese


Cottage cheese is a form of casein, which means it will be slower digesting in the body than some of the other protein sources. Cottage cheese also supplies a good dose of calcium to your diet, helping those who typically lack this critical nutrient. Cottage cheese, when you choose the lower fat variety, doesn’t contain a great deal of calories or saturated fat, making it a solid selection to add to your diet.

The problem with cottage cheese for many is the taste or texture. They can’t seem to keep cottage cheese down, so they avoid eating it altogether. With a little creativity however, it’s more than possible to find a way to add cottage cheese to your diet so you can reap the benefits this food has to offer, while keeping your taste buds satisfied.

Here are some of the options to consider.

Cottage Cheese Mousse
Cottage-Cheese-Mousse

For those who like something sweeter tasting, transform your cottage cheese into a mousse.

Simply prepare one package of sugar-free Jell-O using one cup of hot water and let set (omitting the second cup of water). After that, blend this together with one cup of cottage cheese and then let set once again in the fridge until ready to serve. It should have a mousse-like consistency.

Protein Pancakes

Whipping up some protein pancakes using cottage cheese allows you to improve your nutritional intake of this morning meal while getting a solid dose of protein and calcium. Simply combine 2-3 beaten eggs with one cup of cottage cheese and then stir in a small amount of honey and one cup of uncooked oatmeal. Once all ingredients are mixed together, pour onto a lightly sprayed pan and cook just as you would any another pancake.

If you’d like additional ways to add flavor to your pancakes, consider adding in a banana, sprinkling on some cinnamon, adding a bit of vanilla extract, or tossing in some frozen blueberries.

Cheesy Tomato Pasta

Mixing your cottage cheese in with a tomato sauce is a very good way to help disguise the taste, while making your typical dinner protein packed and more complete.

Simply heat up ½ cup of your favorite low-sodium tomato pasta sauce, then stir in ½ cup of cottage cheese. Add in some Parmesan cheese if desired, and toss over one cup of prepared pasta. Those on a low-carb diet can use this recipe replacing the pasta with spaghetti squash instead.

‘Amped Up’ Protein Powder Cottage Cheese

A simple way to eat cottage cheese when you’re in a hurry is to mix it up with your favorite protein powder for flavoring. Usually you will also want to add your preferred sweetener for taste (Splenda, honey, or a sugar-free flavored syrup). This snack will be a significant source of protein, making it a very convenient way for non-meat eaters to reach their daily needs.

Cottage Cheese On A Baked Potato

The classic topping most people use on their baked potato is sour cream, but consider replacing this with cottage cheese instead. It’ll still add flavor and will reduce the fat content while increasing the protein content. With cottage cheese added, sprinkled with a small amount of low fat cheddar cheese and possibly some chives, you’ll have a well -balanced snack that takes minutes to prepare.

Cottage Cheese Cheesecake
Cottage-Cheese-Cheesecake


While traditional cheesecake is loaded with fat and calories, cheesecake made using cottage cheese is lower in fat and a much healthier option. Sure, it may not taste exactly the same as the traditional high-fat, high-sugar variety, but the difference it will make to your diet is outstanding.

One recipe is to combine 2 cups dry pressed cottage cheese, 3 eggs, ½ cup vanilla low-fat yogurt, 1/3 cup honey, and 1-2 tsp of vanilla until smooth. Then pour into a pan and bake for 30 minutes at 350 degrees until finished. Cool and place in the fridge for a couple of hours before serving topped with your favorite fruit.

Scrambled Eggs With Cottage Cheese

Another great way to start your day is with scrambled eggs mixed with cottage cheese. Prepare the scrambled eggs as you normally would (adding cheddar cheese if desired) and then scoop on a few spoonful's of cottage cheese. The heat from the eggs will cause the cottage cheese to melt slightly, improving the texture that bothers most people who don’t like to eat cottage cheese.

Oatmeal and Cottage Cheese

Some people enjoy mixing their cottage cheese with oatmeal. To do this, you’ll first want to prepare your oatmeal as normal, and then stir in half a cup of cottage cheese and whatever other flavoring you prefer (cinnamon, maple syrup, protein powder, milk, etc). The addition of cottage cheese will help balance the meal so you’re getting both a carbohydrate and protein source, while adding a creamier taste to the dish


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