Oct 01

Audra’s Chocolate Protein Muffins

 

Place all of the needed containers on a large counter top. Thinly Chop the Chocolate bar until you are left with only small chunks ( the size of a pea or smaller) Going down the list of ingredients add one item a time to all containers before moving to the next ingredient. I prefer to make 40-60 muffins at a time. I’ve never had an issue with them going bad as long as I’ve used the correct containers. When you’re ready to cook them you will add 2 oz of water (1/4 cup) and cook in the microwave for 1-1.5 minutes. You are then ready to enjoy! Below you’ll find amazon link’s to each ingredient. The last time I added it all up it cost about 1.75 to make each one.

 

If you try this recipe please make sure to tag me and let me know how you liked it! @audrafit

 

Other items you’ll need

Sep 24

Banana PB Sprinkle Pancakes

Mix all of the in the blender and pour on to a skillet (use a spritz of Pam prior) add blueberries (optional)Mix 1/2 scoop of protein powder with 3tbsp almond milk – or to desired consistency. Pour on top of pancake add a tsp of sprinkles.

 

  • 0.50 pack (32 g) (1.15 oz), All-natural Maple Almond Butter Squeeze Pack
  • 0.50 tsp, Vanilla extract – Imitation, no alcohol
  • 3 Tablespoon, Almond Milk Unsweetened
  • 3 tbsp, Egg Whites
  • 0.50 Medium, Banana (7″ to 7-7/8″ Inch)
  • 0.25 cup dry, Oatmeal
  • 0.50 scoop, Whipped Vanilla Cellucor Whey Protein
  • 1 tsp sprinkles

Per Serving (makes 1)

315 cal 24g Protein, 31 Carb, 11 Fat, 6 Fiber

Sep 24

EGG Frittata

Liquid Whites – 3 cups,
Eggs large- 3
Nonfat Milk- 0.75 cupOnion powder- 1 tbsp
Garlic powder- 1 tbsp
Parsley- 1 tbsp
Black Pepper Ground- 1 tsp
Spinach Raw- 1.5 cup
Onion Raw- 0.75White Button Mushroom- 4 medium
Zuccinni- 1 medium
Green Bell Pepper (Raw-chopped)- 0.25 Cup
Green Onion- 1/8 cup chopped
Red Beefsteak Tomato -1 tomato
Kirkland Olive Oil Extra Virgin- 1 Tbsp
Kirkland Canola Oil Cooking Spray- 0.25 g (1/3 sec. spray)

Preheat oven to 350 degrees. Heat 1 tablespoon of olive oil in a pan over medium heat. Add the veggies and cook for 5 minutes until softened. Allow to cool slightly. Meanwhile, in a medium bowl, whisk your eggs, milk, garlic powder, onion powder and pepper. Spray a large muffin tin with cooking spray. Fill each tin 1/2 way with veggies and fill with egg mix. Leave a little room for the egg to puff up. Cook for 35 mins.

MAKES 10 Muffins:
95 calories each, 4g Carb, 3g Fat, 11g Protein

Sep 24

Fiesta Cabbage Roll Up

The whole family will love these Tex-Mex-style cabbage rolls stuffed with ground turkey and barley. Be sure to use Savoy cabbage in this recipe, as its leaves are especially pliable. 1. Place the cabbage in a large pot and cover with enough water to fill the pot half full. Bring to a boil; reduce the heat and cook until the outer leaves are pliable, about 5 minutes. Loosen and remove 12 leaves with tongs; transfer to a large bowl. Reserve the remaining cabbage for another use. 2. Meanwhile, cook the barley according to package directions. 3. Heat the oil in a large skillet over medium-high heat. Add the turkey, onion, and garlic, cook, stirring frequently to break up the turkey, until it is no longer pink and the onion is tender, about 10 minutes. Stir in the barley and taco seasoning 4. Preheat the oven to 375 F. Spoon about s cup of the barley mixture onto the center of each cabbage leaf, fold in the sides, and roll up burrito style. Place, seam-side down, in a 9 x 13 inch baking dish. Repeat with the remaining barley mixture and cabbage leaves, placing the rolls close to one another in the baking dish. Cover with the salsa and bake until the cabbage is very tender, about 25 minutes.

PER SERVING (2 ROLLS): 166 Cal, 2 g Fat, Carb, 3 g Fib, 16 g Prot,

MAKES 6 SERVINGS

1 head Savoy cabbage, cored
1/2 cup quick-cooking barley
2 teaspoons olive oil
3/4 pound ground lean skinless turkey breast
1 small onion, chopped1 garlic clove, minced
1 (1 1/4-ounce) package reduced sodium taco seasoning mix
1 cup fat-free salsa

Apr 12

Pumpkin Protein Muffins

Pumpkin Protein Muffins

These yummy muffins include complex carbs, protein, and a bit of healthy fat. Make them for a busy-day snack.

 

Ingredients

1 C Canned Pumpkin

1/3 C unsweetned Apple Sauce

1/2 C diced Apple

1/2 C Greek Yogurt

3 Egg Whites

1 C rolled Oats

3/4 C Almond Flour

1/4 C Vanilla Protein Powder

1 C Splenda

1 tsp Baking Soda

1/4 tsp Salt

1 1/2 tsp. Cinnamon

1/2 tsp Pumpkin Pie Spice

1/4 C chopped Walnuts

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Directions:
  1. Preheat oven to 350 degrees.
  2. Combine all ingredients in a blender until oats are well ground.
  3. Pour batter into muffin tins and bake for 15-20 minutes or until a toothpick comes out clean.
  4. Allow to cool and then serve.
Makes 12 Muffins
Per Muffin: Calories 193 ~ Fat 7g ~ Carbs 10g ~ Protein 20g

 

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