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Protein/Fiber Chocolate Mini Muffins

I made these Protein/Fiber Chocolate Mini Muffins at home and my kids went crazy for them!! I had to hide them so they wouldn’t eat them all at once!!! – Dr. Ray Powell, MD

Protein/Fiber Chocolate Mini Muffins

Skinny Sloppy Joe

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Recipe makes one serving.  

Calories 275, Protein 35g, Total Fat 4.8g, Carbohydrates 31.5g.

Ingredients: 

Instructions: 

  • Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

  • Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  • Spoon onto bagel and top with cheese.

Sloppy Joe Salad

 

Recipe makes one serving.  

Calories 175, Protein 20g, Total Fat 5g, Carbohydrates 13g.

Ingredients: 

Instructions: 

  • Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

  • Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  • Toss together all ingredients topped with sloppy joe mixture.

  • Add Walden Farms dressing as desired.

Mini Mexican Pizzas

 

Recipe makes six servings, one serving is two mini pizzas.  

Calories 160, Protein 16g, Total Fat 2g, Carbohydrates 16g.

Ingredients: 

  • 3-4 Large whole wheat tortillas, or enough to cut out 12 small circles

  • 1 Cup Lean Ground Turkey, cooked

  • 1/2 Cup Salsa

  • 2 Teaspoons Dry Taco Seasoning

  • 1/2 Cup Low-Fat Refried Beans

  • 1/2 Cup Low-Fat Mexican Blend Cheese, Shredded

  • Optional Toppings: Sliced Black Olives, Shredded Lettuce, Low-Fat Sour Cream, Chopped Tomatoes

Instructions: 

  • Preheat oven to 425°F. Spray a 12 count muffin tin with nonstick cooking spray.

  • Start by laying each tortilla out individually on a flat surface, and use an empty can, glass cup, or cookie cutter to cut 3-4 medium circles out of each tortilla.

  • Press each circle into muffin tin using your fingers. (Note: it doesn't have to cover the entire side of the tin, it should just fit snuggly!)

  • Meanwhile, in a small bowl, mix together the ground meat, salsa, taco seasoning, and refried beans. Stir until well combined.

  • Scoop 1/8th cup of meat mixture into each tortilla cup.

  • Top with shredded cheese and olives if desired.

  • Bake in pre-heated oven for 12-15 minutes or until cheese is melted.

  • Wait for mini pizzas to cool and remove from muffin tin using a fork or knife. They should pop out with ease.

  • Serve with a side of salsa, low-fat sour cream, chopped tomatoes, and/or shredded lettuce if desired!

Healthy Burrito Bowl

 

Recipe makes one serving.  

Calories 350, Protein 42.6g, Total Fat 3.8g, Carbohydrates 36.3g.

Ingredients: 

  • 1/4 Cup Black Beans

  • 1 Teaspoon Chicken Broth

  • Pinch of Cumin

  • Pinch of Cayenne

  • Pinch of Garlic Powder

  • 1/2 Cup Red Cabbage, Sliced Thin

  • 3 Ounces Precooked Grilled Chicken Breast, Sliced Thin

  • 2 Tablespoons Nonfat Greek Yogurt

  • 2 Tablespoons Fresh Salsa

  • Fresh Cilantro, for garnish

  • Sliced Green Onions, for garnish

Instructions: 

  • Microwave black beans with chicken broth, cumin, cayenne, and garlic powder or high for 30 to 45 seconds until heated; set aside.

  • Add red cabbage to your bowl then spoon the black beans on top. Layer sliced chicken, greek yogurt, salsa, cilantro and green onions on top and enjoy!

Bourbon Chicken Skewers

 

Recipe makes 4 servings, 2 skewers is one serving.  

Calories 225, Protein 23g, Total Fat 5g, Carbohydrates 18g.

Ingredients: 

  • 1/3 Cup Walden Farms Calorie Free BBQ Sauce

  • 2 Tablespoons Brown Sugar

  • 2 Tablespoons Bourbon

  • 1/8 Teaspoon Salt

  • 1 Teaspoon Apple Cider Vinegar

  • 1 Tablespoon Reduced Sodium Soy Sauce

  • 1 Pound Skinless, Boneless Chicken Thighs, Cut Into 1 inch Chunks

  • 1 Medium Zucchini, Cut Into 1 inch Thick Pieces

  • 4 Green Onions, Cut Into 2 inch Long Pieces

Instructions: 

  • In a small saucepan, combine BBQ sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt. Bring to a boil; reduce heat and simmer 3-5 minutes or until thickened; remove from heat.

  • On eight 8-10 inch skewers, alternately thread chicken, zucchini, and green onions, leaving 1/4 inch between the pieces.

  • Brush with sauce mixture.

  • For a charcoal or gas grill, grill skewers on the rack of a covered grill directly over medium heat for 5 minutes. Turn and brush with remaining sauce. Grill 5-7 minutes more or until chicken is no longer pink, turning occasionally.

Smoky Mustard-Maple Salmon

 

Recipe makes 1 serving.  

Calories 148, Protein 23g, Total Fat 4g, Carbohydrates 4g.

Ingredients: 

  • 1 1/4 Teaspoon Whole-Grain or Dijon Mustard

  • 3/4 Teaspoons Pure Maple Syrup

  • Dash of Smoked Paprika or Ground Chipotle Pepper

  • Dash of Freshly Ground Pepper

  • Pinch of Salt

  • 1 (3 ounce) Skinless Center-Cut Wild-Caught Salmon Fillet

Instructions: 

  • Preheat oven to 450°F. Line a small baking sheet or baking pan with foil and coat with cooking spray.

  • Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillet on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes.

Maple-Glazed Chicken Breast

 

Recipe makes 1 serving.  

Calories 197, Protein 26g, Total Fat 3g, Carbohydrates 15g.

Ingredients: 

  • 1 Tablespoon Pure Maple Syrup

  • 1 1/2 Teaspoon Reduced-Sodium Soy Sauce

  • 1 Teaspoon Lemon Juice

  • 1/2 Garlic Clove, Minced

  • 1/2 Teaspoon Fresh Ginger, Minced

  • 1/8 Teaspoon Freshly Ground Pepper

  • 1 (3 ounce) Boneless, Skinless Chicken Breast

Instructions: 

  • Whisk syrup, soy sauce, lemon juice, garlic, ginger, and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.

  • Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.

  • Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

Chili-Rubbed Steak & Pan Salsa

 

Recipe makes 1 serving.  

Calories 192, Protein 26g, Total Fat 8g, Carbohydrates 4g, Fiber: 1g.

Ingredients: 

  • 3 Ounces of Rib-Eye Steak

  • 1/2 Teaspoon Chili Powder

  • 1/4 Teaspoon Kosher Salt, Divided

  • 1/2 Teaspoon Extra-Virgin Olive Oil

  • 1 Plum Tomatoes, Diced

  • 1 Teaspoon Lime Juice

  • 1 1/2 Teaspoon Fresh Cilantro, Chopped

Instructions: 

  • Sprinkle both sides of steak with chili powder and 1/8 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steak and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steak to a plate, cover with foil and let rest while you make the salsa.

  • Add tomatoes, lime juice, and the remaining 1/8 teaspoon salt to the pan and cook, stirring often, until the tomateos soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steak. Serve the steak topped with the salsa.

Bacon Wrapped Honey Sriracha Chicken Bites

 

One serving is 3 pieces, recipe makes about 10 servings.  

Calories 130, Protein 13g, Total Fat 4g, Carbohydrates 10g.

Ingredients: 

  • 10 Pieces of Center Cut Bacon

  • 2 Large Chicken Breasts

  • 1/4 Cup Sriracha

  • 1/2 Lemon Wedge

  • 3 Teaspoons Honey

  • Salt & Pepper To Taste

  • 1 Apple

Instructions: 

  • Preheat oven to 400ºF.

  • Line baking sheet with tin-foil and set aside.

  • Prepare marinade by mixing sriracha, lemon juice, honey, and salt & pepper. Slice chicken breast up into bite-sized pieces, making sure all of the pieces are relatively the same size. I got about 30 pieces out of the two breasts. Then, place the chicken pieces in the marinade and mix.

  • Prepare bacon by slicing into thirds. You should have a total of 30 mini strips to match the 30 chicken pieces. Place a piece of chicken in the center of a piece of bacon and roll. Place on tin foil, seam down. Repeat.

  • Bake at 400ºF for 20-25 minutes or until the bacon is at desired texture.

  • Serve with a thin slice of apple and a toothpick.

Chocolate Covered Pretzels

 

Recipe makes 1 serving.  

Calories 220, Protein 27g, Total Fat 5g, Carbohydrates 22g, Fiber 4g.

Ingredients: 

Instructions: 

  • Prepare pudding according to package directions with 1/2 cup water.

  • Dip pretzels into pudding & place on a tray covered with parchment or wax paper; freeze for 40 minutes-1 hour.

Baked Cod w/ Tomatoes & Olives

 

Recipe makes 1 serving.  

Calories 197, Protein 28g, Total Fat 2g, Carbohydrates 18g, Fiber 2g.

Ingredients: 

  • 3 oz. Fresh Cod Fillet

  • 1/2 Can (7 oz.) Italian-Style Diced Tomatoes, Drained

  • 1 Tablespoon Pitted Black Olives, Chopped

  • 1/2 Teaspoon Garlic Clove, Minced

  • 1 Tablespoon Fresh Parsley

  • Salt & Pepper, To Taste

Instructions: 

  • Preheat oven to 400ºF.

  • Coat an 8x8 inch baking pan with nonstick cooking spray; Lay the cod fillet in the pan and season with salt & pepper if desired. Spoon tomatoes, olives, and garlic over the fish.

  • Bake 20 minutes of until fish flakes when tested with a fork; garnish with parsley.

Buffalo Chicken Chop Salad Wrap

 

Recipe makes 1 serving.  

Calories 164, Protein 21g, Total Fat 5g, Carbohydrates 15g, Fiber 8g.

Ingredients: 

  • 1 La Tortilla Factory Low-Carb Tortilla

  • 1/2 Boneless, Skinless Chicken Breast, Cooked & Chopped

  • 1/2 Cup Romaine Lettuce, Shredded

  • 2 1/2 Teaspoon Hot Cayenne Pepper Sauce

  • 2 Teaspoon Reduced-Fat Parmesan Cheese, Grated

  • I 1/2 Teaspoon Fat-Free Sour Cream

Instructions: 

  • Place cooked chicken in a microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.

  • Microwave the tortilla until slightly warm (approximately 5-10 seconds); lay tortilla flat and spread sour cream down the center. Lay the romaine & chicken mixture on top.

  • Fold tortilla like a burrito around filling and enjoy!

Vanilla Blueberry Pancakes

 

Recipe makes approximately 4 pancakes.  

Per Recipe: Calories 249, Protein 37g, Total Fat 3g, Carbohydrates 21g, Fiber 1g.

Ingredients: 

Instructions: 

  • In a mixing bowl, combine the pudding and pancake mixes; add egg whites, blueberries (thaw first if frozen) and water; stir until combined.

  • Coat a pan with nonstick cooking spray and place over medium-high heat.

  • Spoon 1/4 of the batter into pan, cook until slightly browned then flip to cook the other side. Repeat with rest of batter.

  • Enjoy with Walden Farms Calorie Free Pancake Syrup

Low Fat Frittata w/ Smoked Salmon

 

Recipe makes 8 servings, one serving is 1/8 of frittata.  

Calories 96, Protein 10g, Total Fat 1g, Carbohydrates 2g, Fiber 0.5g.

Ingredients: 

  • 2 Teaspoons Extra-Virgin Olive Oil

  • 6 Green Onions, Trimmed and Coarsely Chopped

  • 6 Egg Whites

  • 4 Whole Eggs

  • 1/2 Teaspoon Dried Tarragon or 1 1/2 Teaspoon Fresh, Minced

  • 1/4 Cup Cold Water

  • 2 Ounces Thinly Sliced Smoked Salmon, Cut Into 1/2 -inch Wide Pieces

  • 1/2 Chopped Fresh Basil, Arugula, or Spinach (for garnish)

  • Salt and Black Pepper, To Taste

Instructions: 

  • Preheat oven to 350°F.

  • Heat heavy 8-inch oven proof saute pan over medium-heat for 1 minute. Mist bottom of pan with cooking spray. Add oil and heat 20 seconds.

  • Add green onions and saute, stirring periodically, until soft; about 30 seconds.

  • Whisk egg whites, eggs, tarragon, water, salt and black pepper in a medium bowl.

  • Pour mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.

  • Transfer to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.

  • Remove from oven and gently slide frittata onto warm serving platter. Garnish with fresh basil, arugula, or spinach if desired.

Tex-Mex Breakfast Sandwich

 

Recipe makes 1 serving.  

Calories 326, Protein 30g, Total Fat 8g, Carbohydrates 28g, Fiber 5g.

Ingredients: 

  • 2 Large Egg Whites

  • 2 Tablespoons Reduced-Fat Shredded Sharp Cheddar Cheese

  • 1 Healthy Grain Perfect 10 Bagel, Toasted

  • 2 Slices Avocado, (about 1/2 ounce)

  • 4 Teaspoon Jarred Chunky Salsa

Instructions: 

  • Coat a small nonstick skillet with cooking spray and heat over medium-high heat.

  • Stir in the egg whites and cheese, cook 2 minutes per side

  • Place the eggs on the bottom half of the bagel

  • Top with the avocado slices and salsa, then replace the top of the bagel.

Sloppy Joe Stuffed Peppers

 

Recipe makes 2 servings, one serving is 1 bell pepper.  

Calories 266, Protein 29g, Total Fat 3.5g, Carbohydrates 30g.

Ingredients: 

Instructions: 

  • Preheat the oven to 350°F. Slice the bell peppers in half from top to bottom. Scoop out the membrane and seeds with a spoon. (Leave the stem on the peppers for two reasons- They look pretty and it keeps the filling from running out of the end. Just don't eat the stem.)

  • Boil peppers until skin has softened or to desired texture. Then set aside.

  • While the peppers are cooking, combine the contents of all four packets of CarbEssentials Vegetarian Sloppy Joe mix and 20 ounces of hot water in a saucepan. Stir thoroughly. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  • Lightly spray a baking dish with nonstick cooking spray.

  • Spoon sloppy joe mixture into the peppers. Top with a sprinkle of cheese and return to the oven for 3 to 5 minutes to until the cheese has melted.

Cinnamon Cream Cheese Dip

 

One serving is 2 tablespoons.  

Calories 30, Protein 2g, Total Fat 2g, Net Carbs 1g.

Ingredients: 

Instructions: 

  • In a medium bowl, add Quest Protein Powder, cream cheese, almond milk, sweetener, and cinnamon.

  • Mix ingredients until smooth.

Jalapeno Poppers

 

Recipe makes 16 poppers, one serving is 2 poppers.  

Calories 60, Protein 7g, Total Fat 2g, Net Carbs 3g.

Ingredients: 

  • 1 Bag Quest Cheddar & Sour Cream Protein Chips

  • 8 Jalapeno Peppers

  • 6 Tablespoons Low-Fat Cream Cheese

  • 2 1/2 Ounces Sharp Light Cheddar Cheese, Shredded

  • 1/2 Teaspoon Garlic Powder

  • Pinch of Salt & Pepper

  • 1 Egg White, Lightly Whisked

  • Nonstick Cooking Spray

Instructions: 

  • Preheat oven to 350°F. Slice each jalapeno in half and remove seeds and membranes.

  • In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt and pepper.

  • Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.

  • Spoon cheese mixture into each jalapeno half.

  • Place egg white in a bowl that's big enough to fit one of the jalapeno halves.

  • Dip each jalapeno half in egg white and coat with chips.

  • Spray a large baking dish with cooking spray.

  • Add poppers to dish and bake for 25 to 30 minutes. Remove from oven and serve.

Strawberry Almond Meringue Cookies

 

Recipe makes 10 cookies, one serving is 1 cookie.  

Calories 141, Protein 26g, Total Fat 0.3g, Carbohydrates 8g.

Ingredients: 

Instructions: 

  • Preheat oven to 350°F.

  • Prepare baking sheet by spraying with no-stick cooking spray.

  • Beat egg whites until dry and stiff.

  • Add shake mix and almond extract. Mix thoroughly without over mixing.

  • Drop by teaspoonful onto baking sheet.

  • Bake at 350°F for 5 minutes.