Recipe Name: Cornmeal Protein Muffies

Servings: 6 large or 12 mini

Submitted By:  Corinne Crabtree

Food Category: Appetizers and Beverages

Cooking Time: 30 minutes

Calories Per Serving (if known):

205 Cals

27 Carbs

4 Fat

15 Protein

Ingredients

8.5 oz package of corn muffin mix (I used Jiffy)
Egg Beaters equiv. to 1 egg or 2 egg whites
1/3 cup skim milk
2 cups of coarsely chopped and cooked chicken ***
4 sliced green onions
1/4 teaspoon of sage OR cumin depending on the type of flavor you like
Optional: I added a little fresh cilantro because I went with cumin

Directions:

1. Preheat oven to 400 degrees.
2. Prepare muffin mix according to box using Egg Beats and skim milk.
3. Fold in chicken, onion and spices into batter.
4. Spray a muffin tin with cooking spray or use paper cups.
5. Spoon batter into cups.
6. Bake 15-20 minutes.

These can be served cool or warm.  Toss them in the freezer for individual servings for a grab and go breakfast or snack.

Recipe Name: Gorp

Servings: 2

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

102 Cals

11 Carbs

6 Fat

3 Protein

Ingredients

½ oz whole shelled (unpeeled) almonds

¼ oz unsalted dry-roasted peanuts

¼ oz dried cranberries

1 T shopped pitted dates

1 ½ t chocolate chips

Directions:

1. Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.

*Tip:  To increase protein add about 1 oz of jerky pieces, diced up.

Recipe Name: Turkey & Pepper Roll-up

Servings: 1

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

114 Cals

6 Carbs

5 Fat

12 Protein

Ingredients

1 T reduced-fat cream cheese

2 sliced reduced sodium deli turkey

½ c red bell pepper slices

Directions:

1.  Spread cream cheese on turkey slices, top with bell pepper and roll.

Recipe Name: The Perfect Snack

Servings: 1

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

123 Cals

20 Carbs

2 Fat

9 Protein

Ingredients

1/8 c (3/4 oz) cubed part-skim Swiss cheese

1/8 c (1/2 oz) cubed smoked turkey

½ apple, cubed

Directions:

Combine cheese, turkey and apple.

Recipe Name: Sweet & Spicy Snack Mix

Servings: 12 (1/2 cup)

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

154 Cals

36 Carbs

Trace Fat

3 Protein

Ingredients

2 (15oz) cans garbanzos, rinsed, drained and patted dry

2 c Wheat Chex cereal

1 c dried pineapple chunks

1 c raisins

2 T honey

2 T reduced-sodium Worcestershire sauce

1 t garlic powder

½ t chili powder

Directions:

1. Heat oven to 350 degrees and coat baking sheet with cooking spray
2. Spray skillet with cooking spray and add garbanzos to the skillet.  Cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.
3. Transfer garbanzos to prepared baking sheet.  Spray the beans lightly with cooking spray.  Bake, stirring frequently until the beans are crisp, about 20 minutes.
4. Lightly coat a roasting pan with cooking spray.  Measure the cereal, pineapple and raisins and pour into the pan.  Add roasted garbanzos.  Stir to mix evenly.
5. In a large glass measuring cup, combine, honey Worcestershire sauce and spices.  Stir to mix evenly. Pour the mixture over the snack mix and toss gently.  Spray mixture again with cooking spray. 
6. Bake for about 10-15 minutes, stirring occasionally to keep mixture from burning. 
7. Remove from oven and let cool. 

Store in an airtight container.

Recipe Name: Egg & Crisp bread

Servings: 1

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

112 Cals

10 Carbs

5 Fat

6 Protein

Ingredients

1 large hard-boiled egg, chopped

1 T dill pickle relish

2 t reduced-fat mayonnaise

1 whole-grain crisp bread cracker, such as Wasa

Directions:

1. Mix egg with relish and mayonnaise.

Spread the egg mixture on the craker.

Recipe Name: Yogurt Crunch

Servings: 4

Submitted By: 

Food Category: Snacks

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

6 c vanilla yogurt

4 firm granola bars, any flavor:  peanut butter, cinnamon, oats-n-honey

½ c chopped nuts (walnuts, pecan or hazelnuts, toasted)

½ pint strawberries, hulled and sliced

Directions:

1. Pour yogurt into a bowl.
2. Add granola bars to a plastic food storage bag and crush.
3. Add to yogurt along with nuts
4. Stir to combine all ingredients.
5. Transfer to cups.

Top with strawberries and serve.

Recipe Name: Frozen Strawberry-Pineapple Mousse

Servings: 8

Submitted By: 

Food Category: Desserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

WW pts: 1

Ingredients

2 c strawberries, hulled and halved, frozen

3 c pineapple, chopped, frozen

1 large banana, chopped frozen

½ c soy cream cheese (tofu cream cheese)

1 c lite whipped topping

Directions:

1. Put strawberries, pineapple and banana into a food processor and pulse until pureed.
2. Add soy cream cheese and puree.
3. Add whipped topping and pulse just until incorporated.
4. Pour into an 8-inch square pan and freeze until firm.

Remove from freezer about 15 minutes before serving and cut into 8 pieces.

Recipe Name: Crispy Peanut Butterscotch Pie

Servings: 6

Submitted By: 

Food Category: Dessert

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

WW pts:  3

Ingredients

¼ c creamy peanut butter

1 T honey

1 ½ c oven toasted rice cereal (Rice Krispies)

1 (1oz) package butterscotch fat free sugar free instant pudding mix)

1 ½ c frozen fat free whipped topping, thawed and divided

Ground cinnamon

Additional toasted rice cereal

Directions:

1. Combine peanut butter and honey in a medium microwave safe bowl.
2. Microwave on high for 30 seconds stirring until mixture melts. 
3. Stir in rice cereal. 
4. Press cereal mixture into bottom of an 8 inch round cake pan using wax paper.
5. Prepare pudding mix according to package direction for pudding and fold in 1 c whipped topping. 
6. Spoon pudding mixture into prepared pan.
7. Cover and freeze until firm.
8. Let pie stand at room temperature 15 minutes before serving.
9. Spoon remaining whipped topping over each serving.  Sprinkle with ground cinnamon and additional servings.

*Tip:  I think that some protein powder (butterscotch) flavor could be added and some of the pudding decreased.  It would increase the protein content.

I also think that egg whites could be beaten into a meringue and cooked on top.  That would spare some of the extra whipping cream.

Recipe Name: Basic Muffins

Servings: 12

Submitted By: 

Food Category:

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

¾ c vanilla protein powder

¼ c of something else (ground flax meal, ground almonds, pecans, any seeds, oat or wheat bran)

Pinch of Stevia

1-2 T Splenda

½ t baking powder

¼ t salt

1 Egg

2 T sour cream of yogurt

½ c (or more if needed) liquid (water/cream combination, sugar free vanilla or almond syrup, soy milk, etc)

2 T oil or melted butter

1 T flavoring (vanilla or whatever compliments your other ingredients)

Directions:

1. Mix dry ingredients together.
2. Mix wet ingredients together.
3. Mix dry and wet ingredients together only enough to blend.
4. Bake in sprayed nonstick muffin pan at 400 degrees for 15-18 minutes or until the tops are lightly browned.

*Tip:  NI will vary based on protein powder used and other ingredients.  Fruit could be added as well.  Make sure you figure NI based on your own individual recipe.

Recipe Name: Protein Fudge Bars

Servings: 8

Submitted By: 

Food Category: Deserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

7 scoops (2 1/3 cups) chocolate Designer protein

½ c melted margarine

4 oz cream cheese

½ c chopped walnuts

Directions:

1. Melt butter and cream cheese
2. Mix protein in.  This will be stiff and hard to stir.
3. Add walnuts
4. Place mixture in a greased bread pan. 
5. Cool and cut into servings

If you wrap each piece in plastic wrap and keep in the refrigerator it will help keep longer.  Great grab and go snack.

Recipe Name: I Can’t believe It’s Not Fudge

Servings:

Submitted By: 

Food Category: Deserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

2 T butter

1 (1 oz) square unsweetened baking chocolate

1/3 c full fat ricotta cheese

2 scoops chocolate Designer Protein Powder

1 t vanilla

10 packets Splenda

½ c toasted slivered almonds

Directions:

1. Melt the butter and chocolate over very low heat or in microwave.
2. Stir in the cheese, vanilla, Splenda and protein powder. 
3. Mix well and stir in nuts.
4. Let cool a few minutes, and then drop by teaspoonfuls onto a foil lined cookie sheet. 
5. Freeze

I have used just vanilla protein powder before but then used a heaping spoonful of cocoa powder.  It still worked out great.

Recipe Name: Apple Bran Muffins

Servings: 12

Submitted By: 

Food Category: Desserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

2-3 apples, cored or use applesauce

2 c 100% Bran cereal

3 eggs

4 T protein powder

1 t each cinnamon, nutmeg, maple, vanilla, baking powder

¼ c honey

Directions:

1. Blend apples, egg and honey.  Pour into a bowl.

Add balance of ingredients.  Mix and bake at 400 for 20 minutes.

Recipe Name: Peanut butter balls

Servings:

Submitted By: 

Food Category: Desserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

1 c protein powder

1 c natural peanut butter

1 c crunchy cereal (Grapenuts or oatmeal would be great)

¾ c honey

Directions:

1. Mix all ingredients and form into balls
2. Roll in nuts or leave plain

*Tip:  Size of balls will determine servings and NI will be calculated off of the protein powder used.

Recipe Name: Lemon Delight Cake

Servings: 8

Submitted By: 

Food Category: Desserts

Cooking Time:

Calories Per Serving (if known):

Cals

Carbs

Fat

Protein

Ingredients

1 c vanilla protein powder

¼ c non-fat dry milk

3 T Splenda

1 c unprocessed bran

1 T baking powder

1 T baking soda

1 T lemon peel

1 pkg diet lemon drink (Crystal light)

1 T vanilla

1 T butter flavoring

Directions:

1. Mix all dry ingredients together in one bowl
2. In a separate bowl mix together, 1 T vanilla and butter flavoring.  Beat until fluffy.
3. Fold into dry ingredients.

Bake at 350 degrees for 35 minutes.

Recipe Name: Aromatic Vegetable Couscous

Servings: 4

Submitted By:  Barb (taken from WW Ultimate Flex & Core Cookbook)

Food Category: Vegetables & Side Dishes

Cooking Time:

Calories Per Serving (if known):

366 Cals

67 Carbs

7 Fat

16 Protein

Ingredients

¾ c orange juice

½ c water

¾ t salt

1 c whole wheat couscous

1 medium zucchini cut into ¼” pieces

1 medium yello squash, cut into ¼” pieces

1 onion chopped

3 garlic cloves sliced

1 t curry powder

½ t cinnamon (can sub coriander if cinnamon upsets stomach)

1/8 t cayenne (optional)

1 (15.5 oz) can chick peas rinsed & drained

1 (14.5 oz) can diced tomatoes

Directions:

1. Bring the orange juice, water & ½ t of salt to a boil in a small saucepan.  Add the couscous, cover and remove from the heat.  Let stand about 5 minutes, and then fluff the couscous with a fork.

Meanwhile, heat the oil in a large nonstick skillet over high heat.  Add the zucchini, yellow squash, onion, garlic, curry powder cinnamon (or coriander) cayenne and remaining ¼ t salt.  Cook, stirring frequently, until the vegetables start to soften, about 5 minutes.  Add the chickpeas and tomatoes, stirring occasionally until slightly thickened about 5 minutes.  Serve over the couscous.

Recipe Name: Tofu/Asparagus Risotto

Servings: 4

Submitted By:  Barb (From WW Ultimate Flex & Core Cookbook)

Food Category: Main Dishes/Casseroles

Cooking Time:

Calories Per Serving (if known):

198 Cals

26 Carbs

7 Fat

11 Protein

Ingredients

3 c vegetable broth

4 t olive oil

1 (12.3 oz) container reduced fat tofu, drained well and cut into ½” cubes

1 8oz pkg mushrooms

½ t salt

½ lb fresh asparagus

¾ c cooking brown rice

1 onion chopped

1 T lemon juice

Directions:

1. Bring the broth to a simmer in a medium saucepan over medium heat.
2. Heat 2 t oil in a lg nonstick skillet over medium-high heat.  Add tofu & cook, stirring occasionally, until lightly browned, about 5 minutes.  Transfer the tofu to a plate.
3. Heat 1 t of oil in the same skillet add onion and cook 1-2 mins until soft.  Add the rice and lemon juice; cook, stirring constantly until the juice evaporates, about 30 seconds.  Add ½ c of hot broth & cook stirring constantly until the liquid is almost completely absorbed about 1 minute.  Add the remaining 1 ½ cups broth and bring to a boil.  Reduce the heat and simmer, covered until rice is almost tender about 30 minutes.  (There should be quite a bit of liquid remaining in the skillet).  Uncover, increase the heat ot med-high and bring to a boil.  Cook until the liquid is almost completely absorbed about 3 minutes. 
4. Add the tofu & veggies; cook, stirring occasionally, until heated through about 1 minute.

Let stand 5 minutes before serving.

Recipe Name: Pumpkin cake

Servings: 4

Submitted By:  Kathleen

Food Category: Desserts

Cooking Time: 30 minutes

Calories Per Serving (if known):

149 Cals

 15 Carbs

 2 Fat

18 Protein

Ingredients

½ c pumpkin

¾ c Quick Cook Oats

1 scoop vanilla protein powder

12 egg whites

Pinch of baking powder and a pinch of baking soda

Smidge of pumpkin spice

Cinnamon

6 T Splenda (optional depending on your sweet tooth)

Directions:

1. Preheat oven to 350 degrees
2. Blend egg whites and Splenda.  Then add balance of ingredients.
3. Spray pie dish or 8x8 pan with cooking spray thoroughly.
4. Bake for 30 minutes.

Tip:  NI will change based on protein powder.  Cake does have a tendency to stick.

Recipe Name:  Almond Coconut Smoothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers & Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Chocolate or Vanilla Protein Powder

¼ ounce Almonds

2 tsp grated coconut

Splenda (if desired)

¼ tsp Almond Extract

½ cup ice

Directions

Mix all ingredients in a blender except nuts.  Once blended, add almonds and blend until just mixed (or more, depending on how chunky you’d like it to be).   

Recipe Name: Healthy Brownies

Servings: 1

Submitted By:  Kathleen

Food Category: Desserts

Cooking Time: Approximately 1 minutes

Calories Per Serving (if known):

150 Cals

6 Carbs

3 Fat

28 Protein

Ingredients

2 T water

2 T cottage cheese (2%)

1 T cocoa powder

1 scoop chocolate protein powder

A sprinkling of splenda (optional)

Directions:

Mix together and microwave at 20 second increments until cake like.

Tip:  NI will change based on protein powder and cottage cheese used.  For the recipe above the chco protein powder has 120 calories and 23 grams of protein.

Recipe Name:  Chocolate Coffee Fruit Smoothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers/Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Chocolate Protein Powder

1 cup coffee (I prefer flavored)

¼ cup frozen berries

Directions

Mix all ingredients in a blender.  Add ice if desired. 

Recipe Name:  Nut and Flax Smoothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers/Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Chocolate or Vanilla Protein Powder

1/3 cup FAGE

1 TBSP Flax seeds

¼ ounce Almonds

¼ ounce Walnuts

½ cup ice

¼ cup water

Splenda (if desired)

Directions

Mix all ingredients in a blender except nuts.  Once blended, add nuts and blend until just mixed (or more, depending on how chunky you’d like it to be).

Recipe Name:  Chocolate Peanut Butter Smoothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers/Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Chocolate Protein Powder

2 TBSP of natural PB (or Power Butter, which is made with Flax Seed)

½ cup ice

¼ cup water

Directions

Mix all ingredients in a blender. 

Recipe Name:  Orange Vanilla Smothie

Servings: 1

Submitted By: Trish

Food Category: Appetizers/Beverages

Cooking Time: 5 min

Calories Per Serving (if known): depends on PP used

Ingredients:

1 scoop Vanilla Protein Powder

4 oz. Orange Juice

½ cup ice

1/2 tsp. Vanilla Extract

½ banana

2-3 frozen strawberries

Splenda (to taste)

Directions

Mix all ingredients in a blender.