Just reporting back that i made this and its awesome. I used minced meat because thats all i had but intend to try with chicken or turkey mince so i can share it with a friend at work. I used too much salsa so its a bit 'soft' at the bottom but its still great. Was nice cold with salad and some cottage cheese.Originally Posted by Rusha
Found this with a google search
The unprocessed bran flakes add a little dignity and bite to these all-natural, very economically made low carb egg white pancakes. The high fiber content of the unprocessed bran flakes drops the effective carb count to just 6 grams.
INGREDIENTS:
• 1/4 cup unprocessed bran flakes
• 10 egg whites (room temperature when possible)
• 1/4 tsp cream of tartar
• 1 packet Equal
• Dash of ground cinnamon
PREPARATION:
Whip room temperature egg whites and cream of tartar with hand mixer until stiff peaks develop (if you neglect to do this, your pancakes will have a flat, omelet-like texture). Fold in remaining ingredients and mix well.
The batter will be stiff and foamy. Spray skillet with non-stick cooking spray and spoon in batter. Cook until each side is lightly browned. Serve with butter replacement and sugar-free syrup if desired. Nutritional Information Per Serving: Calories- 192 Carbs- 12.4g Protein- 34.9g Fat- .4g Fiber- 6.3g
MDX
A quick one i like after a work out is a shake.
1 banana
1 scoop of whey protein
2 table spoons of honey (or 1, i like honey)
120 grams of cottage cheese
50 grams of all bran
250 ml of milk (low fat is optional)
You can play with these ingrediants a little for taste and consistancy. If you make it this way its quite thick which i prefer so to fill me up a little untill dinner.
Place all ingrediants in a large glass, always starting with bran first and ending with the protein powder (as this helps it all mix up well) then pour in your milk and blend with a stab style mixer for approx 1 min. Then enjoy!!!
Curried Chicken
(Serves 2)
Ingredients
330g chicken breast (boneless),
1cup chicken stock,
2 tbsp (25g) plain flour,
230g raw mushroom, sliced/pieces,
20ml (18g) light olive oil
280g capsicum (red bell pepper),
60g snow peas,
200g no fat Greek style yogurt (14.6g protein per 200g serve)
3 tsp curry powder.
Directions
In non-stick pan, place 10ml of oil and diced chicken.
Cook chicken until browned, then add chicken stock, yogurt, curry powder, and flour,
Stirring constantly.
Heat until thick sauce forms, then simmer for 5 minutes.
While chicken is cooking, in another pan place 10ml of oil, mushrooms, bell pepper,
and snow peas.
Cook until mixture is tender.
Place an equal amount of vegetable on 2 plates then top with equal amounts of
chicken mixture. Serve.
Nutritional Information (Per Serving)
Calories: 460
Protein (g): 53
Carbohydrates (g): 33
Fat (g): 14
Not sure about some of the ingredients but Im going to give this a try next week.
::RECIPE::
this recipe will yield 4 decent sized pieces of egg pie, or would be a good meal shared between 2 people as well.
Ingredients: macros - p/c/f 3-4 cups frozen veggies depending on what you decide to use (~450g or 1lb) 5/20/0
2.5 oz turkey sausage 13/0/5
3 eggs + 5 whites 44/0/15
2 oz fat free mozzarella 18/4/0
.5 oz cheddar 3.5/0/3
1/4 cup skim milk 2/3/0
-Spices I used-
Black Pepper
Chipotle
Chile Powder
Red Pepper Fakes
Garlic Salt
Sea Salt
Directions
Preheat your oven to about 375 degrees
spray some non-stick cooking spray in a 9" square or round pie dish.
the the veggies(if frozen) and place as in the dish as the bottom layer. Then top with cheese and some spices of your liking(thinking some basil or fresh garlic would've been really good if I had some on hand).
brown the ground sausage and place the bits on top of the cheese + veggies.
beat the eggs and milk in a bowl, add more spices if you like. Then pour over the veggies + cheese + sausage layer.
place in the oven uncovered and bake for about 40-50 minutes. Check at the 30 minute mark, as I have found many ovens vary(mine does at least). let sit at least 5 minutes to cool before dividing up and serving. or in my case, just let it cool, then sit down with a fork and feast away.
Calories/Macros per serving (4 servings)
~21g Protein
~6.5g Carbohydrates
~6g fat
~164 Calories per serving or about 660 calories for the entire pie. and with all of those veggies, it was pretty filling. Satiety is very important to me!
Mushroom Cream Soup
2 Tbsp raw or organic butter
2 cloves garlic, minced
3 green onions, sliced
3 lb fresh button mushrooms, chopped
2 tsp dried thyme leaves
2 tsp dried marjoram leaves
2 Tbsp tamari soy sauce
2 Tbsp arrowroot
6 cups clean, filtered water
2/3 cup raw or organic half and half cream or lite coconut milk
1 in a large skillet heat butter over medium high heat. Add garlic and
onions. Cook for 1 minute.
2 add mushrooms, thyme, and marjoram leaves, cook about 5 minutes,
until mushrooms are tender. Add tamari. Sauté a few seconds more.
3 dissolve arrowroot in 1 cup of the water. Add this with remaining
water and bring soup back up to the boiling point. Continue cooking,
stirring frequently, 5–6 minutes until soup thickens.
4 remove from heat. Add half and half or coconut milk. Pour soup
into blender container, cover and process on high until smooth and
creamy. Serve.
Serves 4. Preparation time: 15 minutes.
I also like to add in left over meat or chicken.
Belmont would that recipe work with other vegies (taking out the mushrooms)? Like Cauliflower maybe.
You could always try :-)
Its uses almost 1.5kg of mushrooms so you would have to guess with the cauli to give it the same consistency.
I got an omelette maker just before Xmas and I LOVE ITthe options are endless! eg
4 x eggs (whole or equal in whites)
1 x roasted chicken breast (left over’s can be used too, ham turkey etc)
3 x chopped shallots
4 x med mushrooms
1/2 x diced sweet potato (if you need carbs)
1 x tea spoon garlic and herb salt & fresh herbs
Finely chop shallots-mushrooms-potato and herbs
Pull apart (shred) chicken
Lightly pan fry chicken-shallots-mushrooms-potato and herbs
Place all in bowl with eggs and mix
Pour into omelette maker
Wait 10 to 15 min
Tadatwo omelettes ready to go! Perfect for a quick and easy meal on the run! I don’t mind them cold either!!!!
Omelette maker
omelette makers rock!!!
copy and paste have not tried this yet.
Protein pancakes
Instructions:
Things You’ll Need:
Whole plane oatmeal
Fat free cottage cheese
Egg whites
Favorite protein powder
Blender
Griddle or non-stick pan
Step1
In a blender place 1 cup of oatmeal, 1 cup of fat free cottage cheese, 1 cup of egg whites, and 1-2 scoops of protein powder. Add fruit such as blueberries if desired.
Step2
Blend until creamy and looks like a batter. If too thick then add water or fat free milk and blend again.
Step3
On a heated griddle or non-stick pan, pour batter and cook on each side 4-6 minutes depending on cooking speed.
Step4
When pancakes are cooked through, remove and let cool. Eat with sugar free syrup and topped with your favorite fruits or fat free whipped cream if desired.
Tips & Warnings
For weight gainers use whole eggs.
Make extra and store in plastic bags in the refrigerator for quick meal and snacks on the run.
Easy way to increase you protein intake from whole foods,
Pasta Sauce
Boil or grill however much chicken/protein you need with some italian herbs
Place chicken, 2 tablespoon of tomato paste, half cup of water and blend.
Cook pasta, add shredded chicken and then pour sauce over it. salt and pepper to taste
Nice i'll have to try that one
Is tomato pasta better then using like dolmio pasta sauce?
Without checking ( i should check), I would say that dolmios has more sugar in it.
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