Nutrition: Recipe and Meal Ideas

[inatic]

For safe keeping

Lite's Choc Banana Nut Muffins.
8 eggwhites
1 c oats
1/2 c cottage cheese
1/2 splenda
2 tsp baking powder
1 banana
1/2 -3/4 sc of choc protein powder
1tb unsweetened cocoa
2tb choc syrup or extract OR van extract (choc liquor is oh so yum!)
2 tb chopped walnuts

blend everything together and bake at 350degrees fora about 28 minutes. Makes 12 muffins.

[Jugo]

This looks good.....

[JuliaL]

My local grocery had lump crabmeat on sale yesterday and I made these. They turned out delicious!

1 lb. lump crab meat
1/2 cup rolled oats, ground fine
1 small stalk celery, chopped fine
1/4 medium onion, chopped fine
1/4 medium green bell pepper, chopped fine
1 large egg
2 tsp. Old Bay seasoning
1 tsp. garlic powder
1 tsp. sweet paprika

Put crab meat in large mixing bowl. Grind oats in food processor, add to crab meat. Chop celery, onion and green pepper in food processor and add to bowl. Lightly beat egg and add to mixture with spices. Form into 4 cakes and cook in olive oil or canola oil over medium heat in covered skillet about 10 mins. per side. Serve with lime mayonnaise if desired.

Lime Mayonnaise

2 tbs. light or non fat mayo
1 tbs. dijon or brown mustard
Juice of 1 small lime
1/2 tsp lime zest

Blend well and chill

Nutritional info (without mayo and not counting the oil for frying):
Per serving (4 svg.)
Cals - 182
Carbs - 10
Fiber - 2
Fat - 3
Protein - 28

[Jugo]

Looks great... thanks for passing it along!

[buffedstuff]

the white chili is excellent

[JuliaL]

This sounds weird but it's really tasty. I based it on the Mexicali Beef & Cabbage Pie that I used to eat when I was doing Atkins. If you are doing Atkins, just eliminate the beans

Cabbage Chili

1 small head of cabbage
1 medium yellow onion, chopped
1 lb. extra lean ground beef
1 can diced tomatoes
1 small can diced green chilis
1 can black beans
3 tbs. chili powder (or more to taste)

Brown ground beef in a skillet with 1/2 of the chopped onion. Drain fat. Return browned meat to skillet and add remaining ingredients (except cabbage). Lower heat and simmer for 30 mins. Meanwhile, chop cabbage. Sautee chopped cabbage in a bit of olive oil with the remaining onion. Cook until wilted and transparent, but not soft. For each serving, place approximately 1 cup of cooked cabbage in a bowl and top with 1/2 to 1 cup of meat mixture. Makes approx. 5 servings. You could also top with low fat cheese if you eat dairy.

[JuliaL]

5 whole eggs
1 cup egg whites
1/2 yellow onion, chopped
1/2 red bell pepper, chopped
1 tsp. chopped garlic
1/2 cup low fat or FF mozzarella cheese
1 cup FF cottage cheese
1 cup raw baby spinach
1/2 tsp oregano
1/2 tsp. garlic powder
salt & pepper to taste

Sautee onions and peppers until soft. Add chopped garlic during last minute or so of cooking. Mix remaining ingredients in a large bowl. Add sauteed garlic, onions and peppers. Blend well and pour into a 9" pie plate that has been sprayed with non-stick cooking spray. Bake at 350 for 35-40 mins. until center is set and edges are brown. Makes 5 servings

Per svg:
Cal - 174
Fat - 7
Carb - 6
Protein - 20

[RedPanda]

Here's another nice frittata recipe...

SMOKED SALMON AND RICOTTA FRITTATA

Makes 6 servings

200g/8oz smoked salmon, roughly chopped
150g/5oz low-fat ricotta
1 tablespoon capers, rinsed, drained and chopped
1/2 cup green onions, finely chopped
3 tablespoons dill, finely chopped
grated zest 1/2 lemon
2 eggs, lightly beaten
1/2 cup skim milk

Preheat oven to 160 C/320 F. Spray a 9" pie or quiche dish with cooking oil spray. Combine all ingredients. Pour into dish, bake 40-45 mins, or until filling is set.

Nutritional info per serve:
Calories: 123
Carbs: 2.1
Protein: 13.4
Fat: 4.5

[Tricia2587]

Fogot the protein powder in my muffins. They spread out touching each other, and cooled to a popover look alike with a soft middle, eadible, but I'll never do that again!

Tricia

[RedPanda]

YUMMY LOW FAT, LOW SUGAR GRANOLA

6 cups rolled oats (old-fashioned oats)
2 teaspoons ground cinnamon
1 teaspoon ground ginger
⅓ cup sugar-free maple syrup
3 egg whites, beaten
120g/4 oz chopped sugar-free dried apricots, mango, pawpaw or pears
½ cup sugar-free applesauce

Preheat oven to 150ºC/300ºF.

In a large bowl, combine oats, cinnamon and ginger. In a separate bowl, combine maple syrup, egg whites and applesauce. Add to oat mixture.

Loosely pat into large cookie sheet and bake for about 70 mins until golden brown and crisp, stirring after 20 minutes and 40 mins.

Turn off oven, open door and let granola cool in oven to crisp it a bit more.

When granola is completely cool, stir in dried fruit.

Nutritional info for ½ cup:
Calories 178
Carbs 32.2g
Protein 7g
Fat 4.5g

[RedPanda]

This is a yummy and different way to eat oatmeal. It tastes a bit like cake or quick bread and makes a convenient and portable breakfast.

Serves 4

2 cups rolled oats
1½ teaspoons baking powder
1 cup skim milk
2 eggs
½ cup unsweetened applesauce*
¼ teaspoon liquid stevia*
1 teaspoon vanilla essence
1 teaspoon ground cinnamon

Combine wet ingredients and add dry ingredients. Bake in sprayed 8" square pan at 175ºC/350ºF for 35-45 min. Test centre by inserting a knife and if it comes out clean, the Baked Oatmeal is done. Keeps well in fridge. Can be frozen.

* original recipe had ½ cup Splenda.

Nutritional info:
Cals: 276
Carbs: 43g
Protein: 6.7g
Fat: 8.8g

[abercrombie3f]

Anyone know the recipe for protein muffins??

[inatic]

there are quite a few posted in this thread. Re read through it. All muffins recipes ARE protein muffins, though they all have carbs.

[fiftyfifty]

Shannycakes - can't wait to make em tomorrow morning!! I have a few questions...
Has anyone tried using Egg Beaters instead of real egg whites?
edit: if so, how much egg beaters did you use to equal 4 egg whites?

Also, according to my calculations, for one batch of regular shanycakes the numbers come out to:

4 egg whites - 120cal/24p/4c/0f
1/4c. cottage cheese (1%) - 45cal/7p/6c/1f
1/2c. oats - 150cal/5p/27c/3f
4 pks splenda - 0?
1 tsp cinnamon - 6cal?
1 tsp vanilla extract - 12cal/0p/1c/0f

which would be 333cal/36p/38c/4f or roughly 43%p/46%c/11f

does that look right?


I'm just starting to get the hang of BFFM..... or at least that's what I'm trying to do

[nifer6]

I also have a question aboutr the shanny cakes. has anyone microwaved them? I don't have an oven right now, so I am curious.

[abercrombie3f]

anyone have a recipe for breakfast cookies??

[babydollsea]

Big Oatmeal Cookies
5 Servings @ 2 Points

Add a snack box of raisins, dried cherries, apricots or cranberries for some fruit.

· 1-1/4 cup quick cooking oats
· 1/4-cup whole-wheat flour
· 1 cup unsweetened applesauce
· 1 1/2 tsp cinnamon
· 1 1/2 tsp baking powder
· 1/4 cup Splenda

1. Preheat oven at 350°F.

2. Combine all ingredients together, and mix well. Make into 5 large cookies.

3. Bake in a for 15-20 minutes until done.

[debbiedo]

I use liquid egg whites. I also use the apple recipe with natural applesauce.I make muffins instead of pancakes.

I am close to being addicted the muffins but I also like plain oatmeal(1 cup cooked) with 1/2 c 1% cottage cheese(packet splenda and cinnamon) so I have been doing that most mornings instead.

[fiftyfifty]

Originally Posted by dshulman

I use liquid egg whites. I also use the apple recipe with natural applesauce.I make muffins instead of pancakes.

I've made a few different variations of the muffins since my last post. I find that real egg whites seem to work better for some reason. If/when I use egg beaters, I use about 50%-75% of what the recipe calls for.

How about you, dshulman???

[fiftyfifty]

and.... my absolute favorite way to eat my oats is:

2/3 cup oats dry (regular rolled oats) with a 1/2 tsp of cinnamon, a packet of splenda and 2 tbsp of applesauce... I have this with a whey shake pretty much every day for my 2nd meal.
I really struggled to get the cooked oats down. The texture just didn't do it for me..... whoever suggested this mixture, Thank You!!!

[debbiedo]

I use 3/4 c liquid egg whites per recipe. I think it comes to more egg then what you get when you use real eggs but I can't seperate eggs well and end up making a mess. My muffins come out great though. Some people don't use cottage cheese. I use 1/4 c.1% cottage cheese and 1/4c. natural applesauce and 1/3 c. oats and 3/4 c. liquid egg whites and a teaspoon baking powder, cinnamon, vanilla davinci's syrup and nutmeg.I spray muffin liners with Pam and bake 25 minutes and never eat until cooled.

[debbiedo]

I make my oats in microwave and they come out great. I use 1/2 c or 3/4 c uncooked oats. for 1/2 c it is 1 cup water and microwave for 2 minutes and 45 seconds. I make in a 7 cup food storage bowl. I mix in 1/2 c 1% cottage cheese cinnamon and splenda and sometimes I chop apple and cook with oatmeal and mix in cottage cheese. I love this every morning more then the muffins.

[JuliaL]

Multi-grain breakfast bars

1 cup rolled oats (old fashioned)
1 cup rye flakes
1 cup barley flakes
1 cup non-fat dry milk
1/3 cup soy flour
1/3 cup Splenda
1/3 cup raw sunflower kernels (optional)
1/3 cup ground flax seed
2 tbs. cinnamon
2 tsp. baking powder
1/2 tsp. salt
1 cup dried apples (sugar-free)
1 cup non-fat cottage cheese
1 cup egg whites
1 cup applesauce
1/3 cup vanilla SF Torani's syrup

Mix dry ingredients. Add dried apples and stir to coat. Mix wet ingredients and add to dry ingredients. Stir until blended well. Spray a 10x13 pan with non-stick cooking spray. Spread batter in prepared pan and bake at 350 for about 40 mins. until edges are brown. Cool completely and spread with SF raspberry jam if desired. Cut into 10 bars.

Nutritional info:
Cals - 244
Fat - 5
Carbs - 42
Fiber - 8
Protein - 16

[WATCH-ME-SHRINK]

4 egg whites (I use 3 egg whites and one whole egg)
1/2 cup oats
1 tsp baking powder
1 tsp cinnamon
1 scoop vanilla protein powder
1-2 T favorite s/f Davinci flavor
2 T Splenda
dash of salt

Stir well, pour in muffin tins or papers sprayed with Pam. Bake at 375 for 20 mins, or until done. I get 7 muffins with this recipe.

[abercrombie3f]

Originally Posted by WATCH-ME-SHRINK

4 egg whites (I use 3 egg whites and one whole egg)
1/2 cup oats
1 tsp baking powder
1 tsp cinnamon
1 scoop vanilla protein powder
1-2 T favorite s/f Davinci flavor
2 T Splenda
dash of salt

Stir well, pour in muffin tins or papers sprayed with Pam. Bake at 375 for 20 mins, or until done. I get 7 muffins with this recipe.

I LOVE these. I, however, use 5 egg whites and 3/4 c oats and totally omit the baking powder, protein powder, salt and splenda. i just add extra davinci's. Sometimes i add apple slices, pumpkin, banana, blueberries or rasberries..tastes great!

[RVcook]

I'm posting the recipes that Debbie provided in the weekly BFFM thread so that they don't get lost again!

Protein Bar Recipes:

Meal Replacement Bars (Cutting)

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout


STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g


ABC Protein Bars

10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milk

DIRECTIONS

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present.

Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts

Serving Size: 1 Bar

Calories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g


Low Fat "Majmum" Protein bar

ingredients:

8 oz fat free cream cheese
4 scoops protein powder ( i use chocolate)
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)

Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.

add the oats and mix with the mixer until you have a fairly homogeneous mixture.

note if it is too thick add a 1/4 cup of milk or water

spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.

I cut mine into ten bars for a breakdown of

154 cals, 17.8g carb, 15g protein, 1.8 g fat


Chewy Chocolate Peanut Butter Protein Bars

1 cup oat flour
1 ½ cups whey protein powder
¼ cup cocoa powder
½ cup nonfat dry milk powder
¼ cup stevia blend
½ teaspoon salt
2 egg whites
½ teaspoon super-strength chocolate flavoring (LorAnn)
½ teaspoon super-strength peanut butter flavoring (LorAnn)
¼ cup creamy peanut butter
¼ - 1/3 cup water

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

Combine all dry ingredients in blender -- Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.

Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars. Delicious with low-carb ice cream.

Calories: 250 Protein: 24g Carbs: 24 Fats: 7 g


Best Brownie Protein Bars

½ cup oat flour ¼ cup whole-wheat flour
1-cup whey protein powder
½ cup stevia blend
1/3 cup cocoa
¼ teaspoon baking powder
¼ teaspoon salt
1-tablespoon liquid lecithin ½ cup fat free cream cheese (room temperature) 2 eggs
¼ cup fat free Miracle Whip
1 teaspoon super-strength chocolate flavoring (LorAnn)

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

In a bowl combine all dry ingredients. Set aside. In a large bowl, with an electric beater, combine lecithin, cream cheese, eggs, Miracle Whip, and flavoring until light and fluffy. Add the dry ingredients to the wet. Mix well. Pour batter into lined 9”x9” square pan and smooth evenly.

Bake for 15-20 minutes. Remove from pan and cool slightly. Remove wax paper and cool completely. Cut into 9 bars.

Per bar: Calories:99 Protein: 9g Carbs:9g Fats:3 g


No Bake Protein Bar

5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat meal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the dry oats if you do not have oat flour)
6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.
PREPARATION:

Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla. Sponsored Links

Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
Nutritional Information Per Serving:

197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber


Chewy Chocolate & Peanut Butter Bars

1 cup oat flour 1 ½ cups whey protein powder ¼ cup cocoa powder ½ cup nonfat dry milk powder ¼ cup stevia blend ½ teaspoon salt

2 egg whites ½ teaspoon super-strength chocolate flavoring (LorAnn) ½ teaspoon super-strength peanut butter flavoring (LorAnn) ¼ cup creamy peanut butter

¼ - 1/3 cup water

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

Combine all dry ingredients in blender -- Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.

Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars. Delicious with low-carb ice cream.

Calories: 250 Protein: 24g Carbs: 24 Fats: 7 g


Homemade Meal Replacement Bar
Makes 8 bars

1 c. raw oatmeal
1 = c. chocolate protein powder; [96g. of protein total][vanilla powder can be used instead]
< c. natural peanut butter
= c. nonfat dry milk powder [dry form do not add any additional water to this]
2 egg whites, beaten
= c. raisins
< - 1/3 c. water
Mix all ingredients [except water] together in a bowl. Gradually add water to mixture [mixture is very gooey]. Spray a 9x9 square pan with cooking spray. Pour batter in pan and spread as best as you can [I use wax paper to press it down so it is evenly distributed]. Bake in a preheated 325 degree oven for about 15 minutes. Let cool slightly; cut into 8 bars.
Nutritional stats per bar;
Calories:249
Proteins:24g.
Carbs:24g.
Fats:6g


Homemade Protein Bar recipe - 8 servings

1/2 cup oatmeal
1 1/2 cup protein powder
1/4 cup natural peanut butter (NO SUGAR ADDED--fat drained)*
1 cup skim milk powder


Mix all ingredients together in a bowl and add enough water to make a stiff dough
--you will have to get your hands dirty to mix it up; it's sticky.
Spray an 8x8 inch cake pan with Pam and press in dough evenly.
Refrigerate a few hours to harden, then cut into 8 - 12 bars, depending on requirements.
Wrap bars in plastic wrap & store in fridge.

You can adjust to your portion needs by cutting into larger or smaller bars.
I cut mine into 8 bars and that works out to approx:
28.5g protein
22.5g carbs
6g fat
245 calories


Power Bars - 6 servings

1/2 banana, mashed*

1 tbsp natural no sugar added PB*

1/3 cup oatmeal

3 packets sweetener

1/4 tsp baking powder (not soda)

1/2 scoop protein powder - I usually use between 1/2 cu and a cu.

add pumpkin pie spice, cinnamon, Mix together and bake 300 degrees for 10 minutes. makes 6.


Double Chocolate Peanut Butter Designer Protein Bars - 4 servings

1/4 cup reduced fat peanut butter*
3 TBL fat-free chocolate syrup
3 scoops chocolate protein powder
1 - 1 1/2 TBL water (you may need more to get the consistancy you want)
In small bowl, combine peanut butter and chocolate syrup. Add the protein and enough water to moisten slightly. Place mixture on waxed paper or plastic wrap, and knead by hand for a few seconds to blend ingredients. Form into four bars of small rectangles either by hand or rolling mixture with a rolling pin between two sheets of waxed paper. Wrap each bar in waxed paper or plastic wrap. Store in refrigerator to preserve freshness.

Make 4 bars

Per Bar: Calories 170/ Protein 17 grams/ Carbs 13grams/ Fat 6grams


Chocolate Peanut Butter protein brownies

1/2 cup oats, blended in blender to flour
1/2 cup whole wheat flour
1 and 1/2 cup whey protein powder
1/3 cup unsweetened cocoa
1/2 cup nonfat dry milk
2 egg whites
1 Tablespoon sugar free chocolate syrup
1 teaspoon vanilla
1/4 cup natural peanut butter
1/2 - 1 cup water

Preheat oven to 325 degrees. Blend oats until flour. Add remaining dry ingredients. Mix egg whites, chocolate syrup, vanilla and peanut butter in large bowl. Add dry ingredients. Slowly add water until "gooey". (this does not turn into a batter; it is very thick in consistency). Pour into 9x9 pan lined with wax paper. Bake for 15 minutes. Remove from pan and cool on cooling rack. Cut into 8 bars. Refrigerate.

Approximate nutritional breakdown (depends on your protein powder) per bar: 187 calories, 7g fat, 18.25g carb, 21g protein


Honey Protein Bars

1 cup natty pb
10 tbsp honey (30 tsp, about double)
2 cups oats
5 scoops whey
1 cup milk

Just mix everything up in a bowl, put it in a brownie or cake pan, and leave it in the fridge. After it has solidified, cut it up into bars.

[RVcook]

And a few more, just for good measure:

Chocolate Applesauce Brownies

Ingredients:

60 grams chocolate protein powder

3/4 cup oat flour (if you don't have any just put some oats in a blender and chop them until they are powder)

5 tsp fructose (or 3 tbsp sugar)

3 tbsp cocoa powder (unsweetened)

a dash salt

2 egg whites

3/4 cup applesauce (unsweetened)

3 tbsp peanut butter

2 tbsp. water

1 tsp. vanilla extract – optional


Preparation:

Mix the ingredients together and pour into a greased 8x8 pan.

Bake at 350 degrees farengheit for 18 min.

Makes 9 brownies. Each brownies is 30 40 40 balanced


Oatmeal Protein Bars:

Ingredients:

3 cups oatmeal

140 grams protein powder

3/4 cup peanut butter

1 cup milk

2 egg whites

1 cup apple sauce

2 tsp baking powder

1/2 teaspoon salt

You can also add fructose or sugar, I find them fine without as my protein powder is sweetened enough.



Preparation:

Combine the above ingredients and put in a oiled (use pam) 9x9 pan.

Bake @ 350 for 35 min.

Makes 8 bars. When they are cool, put them in the fridge or they will go mouldy in a few days.


For Bulking:

MagicPunt's MRBs (Meal Replacement Bars):

Combine in large mixing bowl:

3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)

top with 4-8 packets splenda

put in the fridge overnight and cut into 8 equal bars that yield:

11g fat (good monounsaturated fats)
26g carbs
21g protein

285 calories

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For Cutting:

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout.

__________________________________________________ __________________________________
Posted by KMW
I'm sure this has been coverd a million times on here but i'll pimp the bar i like.

1cup milk
2cups protein powder
package of fat free pudding
3cups of oats

mix powders and milk, stir in oats, pam muffin tin and put in fridge to set.

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1cup cottage cheese
1/2 cup ff yogurt
4 scoops whey (I used ON's vanilla)
put these in the blender

stir in 3cups oats,
form
cut
FREEZE

Then ziplock and keep them in the freezer, add a pinch of oats to the bags, and when 2-4 hours later they are moist and great,

200cal
3g fat
23.75 c
20.75 protein

might wanna add some sweeter if you use plain yogurt, cause you can sure taste it, and it adds a sour tang to them, but i do like them alot

__________________________________________________ ___________________________________
Mondesi02 posted these:


STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g

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Delphene's Protein Bar Recipe

3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts

Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.

Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs.


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Totalnatal posted this:
found this one on the net , I'm going to make it soon , looks good and doesn't need PB !!!

Ingredients:
* 6 Egg Whites
* 1 Egg Yolk (for those extra amino acids)
* 200g Porridge Oats (Complex Carbohydrate)
* 3 servings of casein protein chocolate Powder (Any other flavour could be used.)
* 150ml Pure Orange Juice (For Flavour and Vitamin C)
* 2 Sliced Bananas (Flavour and Sweetness)
* 2 Tablespoons Cookable Sweetener (Such as Hermesetas or Canderel)
Preparation:
1. Preheat your oven to 180 degrees Celsius.
2. Put all the ingredients into your mixing bowl and stir until you have a nice even, mixture. (Should look pretty gooey.)
3. Find a baking tray approx. 8inch by 8inch and 1inch deep.
4. Rub your baking tray with vegetable oil or cooking spray to prevent to mixture sticking.
5. Pour your mixture into the baking tray and then place in the oven.
6. Bake for around 20 Minutes or until golden brown.
7. Leave to cool and then cut into 3 pieces with a sharp knife

These bars are supposed to be great:

calories:336
Proteins:37.6
Carbs:42g
Fat:4.6!!!!!

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3 cups oats
8 protein servings
12 tbsp of PB(I can only use commerical that means no natty PB sadly...)
1.5 cup of milk non fat
2 egg whites
2 tsp of baking powder
1/2 tsp of salt

Preparation:
Combine the above ingredients and put in a oiled (use pam) 9x9 pan.
Bake @ 350 for 35 min.
Makes 11 bars. When they are cool, put them in the fridge or they will go mouldy in a few days.

Per bar:

Calories:275
Protein:27g
Carbs:21g
Fat:11g

[Jammer]

Apple Crisp (Low-Fat)
Serves: About 10

8 large Granny Smith apples, peeled and sliced
1/4 cup Splenda
1/2 tsp. cinnamon
1 tbsp. lemon juice


Topping:1 cup rolled oats
1 cup whole wheat flour
Pinch of salt
1/2 cup Splenda
1/2 tsp. cinnamon (I like cinnamon)
2 tbsp. butter
1 egg white

Mix apples with Splenda and cinnamon and put into a large baking dish (approximately 9"x12"). Sprinkle with lemon juice. Bake at 4000F for 15 minutes.

Mix oats, flour, Splenda, and cinnamon. Add butter and egg white, mixing with your fingers or a fork until it is crumbly. Spread over the apples and bake an additional 20 to 25 minutes until the apples are tender and the topping browned.



Mock Apple Crisp
Ingredients:
Approx 16 oz diced zucchini *
3 cups sugar-free apple cider mix
(This means 1 pkt of the dry mix made with water to be 3 cups liquid.)
1 Tablespoon Splenda®
1/2 teaspoon xanthan gum
1/3 cup pecan meal (or coarse almond meal)
3/4 cup Splenda®
2 teaspoons Brown Sugar Twin® *
1 Tablespoon melted butter
2 teaspoons sugarfree vanilla extract
cinnamon to taste

Combine zucchini and liquid (pre-made) cider mix in a medium saucepan and bring to a boil. Reduce heat to low and simmer until zucchini is translucent (about 1 hour) - at this point the zucchini will have taken on the taste of apples. (Zuchinni have little of their own flavor and are willing to mimic other tastes with a bit of prodding. They will look and smell like them too!)

Preheat oven to 350°F.
Remove from heat and place in well buttered baking dish. Mix 1 Tablespoon Splenda and xanthan gum and quickly and evenly stir into zucchini. In separate bowl, mix pecan meal and 3/4 cup Splenda. Add Brown Sugar Twin. Stir into melted butter and add extract. Spread over top of zucchini and sprinkle cinnamon as desired. Bake 15-20 min. or until top is brown and mixture is bubbly!

[3-for-me]

Chicken and Rice Chowder

4 1/2 cups chicken broth, canned or homemade (I use water and bouillon)
1/2 cups water
3 boneless, skinless chicken breasts, cooked and chopped (turkey would work well too I imagine)
2 tsp thyme
salt and pepper to taste
1/2 cup brown rice (uncooked) (I'm going to try using leftover cooked rice next time to cut down on cooking time. Probably a cup or two. Depending on your carb allowance).
1 T olive oil
4 cloves of garlic, pressed
1 onion, chopped
2 carrots, chopped
1 stalk celery
3 T flour
1 1/2 cups 1% low-fat milk (I used 2% cause that's what we had and I'm okay with a little higher fat %)

In a large saucepan, bring chicken broth and water to a boil and add the chicken. Add thyme and season with salt and pepper; add rice and reduce heat.

In a skillet, heat olive oil over med. high heat. Add garlic, onion, carrots, and celery; cook until onions are translucent. Add flour to the mix and combine well. Add this mixture to the broth mixture in the saucepan.

Stir milk into everything and continue to simmer, stirring occasionally, until thickened. (here the recipe says about 20-30 min. But I found it took at least an hour to get the rice soft, which is why I'm trying cooked rice next time, just make sure you have enough time before dinner since brown rice does take awhile to steam. )

per serving: (serves 6, so about 1.5 cups/serving I think)

298 calories; 6 g fat; 35 g protein; 24 g carbohydrate; 2 g dietary fiber

It's really tasty. And of course, lots of variations could be made. Add some spinach towards the end for more veggies and fiber. Sub brown rice for barley. Etc.

[mmam5]

Originally Posted by 3-for-me

Chicken and Rice Chowder

............
298 calories; 6 g fat; 35 g protein; 24 g carbohydrate; 2 g dietary fiber

It's really tasty. And of course, lots of variations could be made. Add some spinach towards the end for more veggies and fiber. Sub brown rice for barley. Etc.

Mmmm - This is very similar to my Spinach, Chix, wild rice soup:

1.5 Cup per serving
3 C Water
1- 14 oz can reduced sodium chix broth (or veggie)
1- 10.75 oz can red-fat/red-sod condensed cream of chix soup
2/3 C uncooked wild rice
1/2 tea dried thyme, crushed
1/2 tea black pepper
or your favorite seasonings
3 C shopped cooked chix or turkey (about a pound)
2 C shredded fresh spinach (I like to use a bit more)

In a slow cooker, combine the water, broth, soup, uncooked wild rice and seasonings
Cover and cook on low-heat setting for 7-8 hours or on high for 3.5 to 4 hours
To serve, stir in chix and spinach. Makes 6 servings

Nutrition:
Cals - 216
Fat- 4g
Sat Fat - 1
Chol - 64
Sod - 397
Carb - 19
Fiber - 2
Protein - 26