Pumpkin Spice Bars
September 30, 2011
Filed under Pumpkin Spice Bars
Tags: egg white, pumpkin, Pumpkin pie spice, Splenda
Image via Wikipedia
½ cup egg whites
1/2 c Splenda (for Baking)
1 c Pumpkin Puree (not pumpkin pie mix)
1.5 cups of cinnamon roll or vanilla whey
1/2 tsp Baking Soda
1tsp pumpkin pie spice
1/4 tsp Salt
chopped nuts (opt)…walnuts are GREAT in these!
Beat together the eggs, Splenda, pumpkin. Stir in the dry ingredients. Pour into a 8×8 baking pan sprayed with Pam. Bake at 350 degrees for 20-25 minutes.
Roaste Red Pepper Soup
September 13, 2011
Filed under Uncategorized
Tags: Broth, greek yogurt, Onion, red pepper
Image via Wikipedia
1-2 tsp of chopped garlic
2 1/2 cups low sodium chicken broth
1 small jar of roasted red bell peppers, drained
1-2 packets of splenda
1/2 teaspoon sea salt
1/4 teaspoon pepper
2 teaspoon dried basil
3/4 cup Greek non fat plain yogurt
Heat skillet with nonstick spray and cook and garlic onions until tender.
Add broth, roasted peppers, splenda, salt and pepper. Cook uncovered 10 minutes over medium heat, stirring occasionally. Remove from heat.
In blender, place half the mixture with half the basil. Puree until smooth. Repeat with rest of mixture. Return to saucepan; stir in yogurt, and heat over low heat just until hot (do not boil!)
Lemony Lemon Chicken
September 8, 2011
Filed under Lemony Lemon Chicken
Tags: chicken, lemon, Lemon juice
1 teaspoon lemon pepper ( I like to use the salt free kind)
3 tablespoons lemon juice
1 teaspoon lemon zest
Flatten each chicken breast to 1/4-inch thickness between sheets of plastic wrap or waxed paper. Sprinkle both sides of chicken with lemon pepper.
Soy Chicken
- boneless-skinless chicken breasts (approx 6-8 lbs)
- 1/2 cup liquid bragg aminos (or low sodium soy sauce)
<A HREF=http://www.netrition.com/cgi/goto.cgi?pid=653-0002&aid=3543”>Liquid Bragg Amino</A><P>
- 1/4 cup splenda for baking
- 1/2 teaspoon garlic powder
- ginger to taste
Directions
- Combine all ingredients together except chicken making sure splenda is dissolved.
- Pour marinade over chicken and let marinade. (overnight is best)
- Bake in a 325 degree oven for approx 1 hr (baste every 20 minutes)
Another Banana Bread….or is it Cake?
August 23, 2011
Filed under Another Banana Bread....or is it Cake?
Tags: banana, Bran, Low carb, whey
This is unbelievably moist! I baked it like bread, but it was more cake-like in consistency. This is great bread for eating low carb. If you need fats, spread some natty PB on top 
2 cups unsweetened vanilla greek yogurt (or just plain greek yogurt)
1 egg
1 cup wheat bran
4 scoops whey (I used vanilla scivation)
1 very ripe banana
1 tsp Baking powder
1 tsp (or more) of Cinnamon
1 tsp vanilla
1/2 cup (or to taste) splenda for baking
Mix everything in a blender (or blend with a stick blender). Pour into a loaf pan sprayed with non-stick spray. Bake at 350 for approx 45-50 min.
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Protein Wheat Bran Muffins
August 19, 2011
Filed under Protein Wheat Bran Muffins
Tags: egg white, wheat bran, whey
Image via Wikipedia
Don’t know what to do with your wheat bran? Here is another simple recipe.
½ cup liquid egg whites
1/4 cup greek non fat yogurt
5 tbsp Whey (I used vanilla)
3/4 cup Wheat Bran
1 tsp baking powder
1 tsp baking soda
2 tsp Cinnamon, Ground
sweetner to taste
1-2 tsp water
1 tsp Vanilla Extract
1/5 tsp Salt
Optional: Blueberries, nuts, choc chips, etc
Directions
1. Preheat the oven to 350 degrees.
2. Spray a muffin tin with nonstick baking spray and set aside.
3. Mix all ingredients except for the cinnamon and sweetener
4. Add the cinnamon, sweetener, and vanilla extract to taste.
5. Pour the batter into six small muffin tins sprayed with non-stick spray or lined with cupcake papers
6. Bake for about 15-20 minutes or until a knife inserted into the center comes out clean.
