Tuesday, March 27, 2018

Peanut Powder Salad Dressing


Yields: 2 Tablespoons
Ingredients:

  •    2 tablespoons powdered peanuts
  •    1 tablespoon soy-sauce, low sodium
  •    1 tablespoon water
  •    1/8 tsp. garlic powder
  •    1/4 tsp. ground pepper
  •    1/4 tsp. chili sauce
  •    1 tsp. Splenda/brown sugar blend
  •    1/8 tsp. sesame oil


Directions:
Blend all ingredients well in a blender and serve.

Nutritional Info. (per 1 tablespoon)
Total Calories - 50
Total Carbs. - 7 gm/sugar - 5 gm
Total Protein - 3 gm
Total Fat - 2 gm


Monday, March 26, 2018

Peanut-butter & Jelly Pancakes


Yields: 4
Ingredients:

  • 1/2 cup low fat cottage cheese
  • 1/2 cup instant oatmeal
  • 2 tbsp. powdered peanuts
  • 4 large egg whites
  • 1 cup frozen mixed berries blend


Directions:

  1. Put all items in a blender in order: cottage cheese, oatmeal, powdered peanuts, then egg whites.
  2. Turn on blender and blend until smooth like pancake batter.
  3. Pour into a bowl and fold in berry fruit mix.
  4. Use cooking spray in skellet make 4 pancakes.


Nutritional Info. (per 1 pancake):
Total Calories - 90
Total Carbs – 9 gm
Total Fat - 1.5 gm
Total Protein - 10 gm
               

Monday, January 22, 2018

Strawberry Greek Yogurt Whip



Yields: 6 servings (1/4 cup each) 

Ingredients:
  • 3 frozen strawberries
  • 2/3 cup plain 0% fat Greek yogurt
  • 1 tbsp. 0-calorie sweetener
  • 1/2 cup light whipped topping

Directions:
  1. Place strawberries in a small microwave-safe bowl. Defrost for 1 minute
  2. Dice strawberries in a bowl. Add Greek yogurt and stir.
  3. Add sweetener and stir. Add whipped topping and fold onto the Greek yogurt.
  4. Serve immediately, or keep refrigerated until serving.

Nutritional Info. ( per ¼ cup serving)
  • Total Calories - 29
  • Total Carbs - 3 gm
  • Total Protein - 2 gm
  • Total Fat - 1 gm
 Source: https://www.foodcoach.me/recipe/strawberry-greek-yogurt-whip/