Monday, July 17, 2017

PB Cup Oatmeal Cookies

     When all things are right in the world, PB Cup Oatmeal Cookies will be a large part of your life.  And why not, each of the 36 cookies are only 43 calories, 1.2g net carbs and 2.5g protein.  The big question will be many cookies constitute a serving...I'm sayin' 6! ... anything less would be a crime!  #cookiecrimes  So make it legal and whip some up today!  :)

Ingredients for 36 cookies~
1/4 cup Coconut Oil, melted
2 jumbo Eggs
6oz container Kroger Carbmaster's Cinamon Roll Yogurt
1/2 cup Swerve Granular Erythritol
1/2 cup Peanut Butter Powder
1/2 cup Oats
1 scoop Quest Peanut Butter Protein Powder
2 Quest PB Cup Cravings, crumbled
1 teaspoon Baking Powder
Dash Cinnamon
Dash Vanilla
3.5 Tablespoons (216 Chips) Lily's Stevia Sweetened Dark Chocolate Chips

     Mix all ingredients except Chocolate Chips til thoroughly combined.  Drop by level Tablespoons on Silpat lined Cookie Sheets, bake at 350 for 10 minutes.  Remove and garnish with 6 Chips per cookie.  Enjoy  :)

Fried Green Beans

     If you are looking for the perfect side dish, I have a savory healthy option you will love.  Fried Green Beans pairs well with Fish, Chicken or Steak, you simply can't go wrong.  Each of the 8 4oz servings are only 75 calories, 6g net carbs and 2g protein.  See how fun and flavorful vegetables can be!  :)

Ingredients for 8 Servings~
2 Tablespoons Extra Virgin Olive Oil
1 medium diced Onion
1 Tablespoon chopped Garlic
Dash Cayenne Pepper
2 pounds trimmed fresh Green Beans
2 Tablespoons Water
Salt and Pepper to taste

     Heat 1 Tablespoon EVOO in skillet, add Onion, Garlic and Cayenne til golden brown, may take 30 minutes to get that rich color.  Add the extra Tablespoon Oil and Green Beans along with Water to skillet, add lid on medium heat til crisp tender.  Season with Salt and Pepper to desired taste.  Enjoy  :)

Split Pea Basmati Rice

     You know that warm comforting feeling that can only come from one source!?  Thought so...  That's right, carbs!...but the good kind (you know,... like cholesterol...or fat).  While this might be considered a warm weather dish, I found it perfectly satisfying during the summer...starches knows no seasons...  Each of these 8 hearty servings are only 185 calories, 24g net carbs and 7.5g protein.  Add some diced Grilled Chicken and serve with Crusty Bread and you have a perfect dish on your hands!  :)

Ingredients for 8 large servings~
1/2 cup Yellow, Red or Green Split Pea Lentils
1/2 cup Brown Basmati Rice
1 Tablespoon Extra Virgin Olive Oil
1 medium diced Onion
1 Tablespoon chopped Garlic
Dash Cayenne Pepper
1 teaspoon Cumin
1/2 teaspoon Turmeric
1 inch peeled chopped Ginger
2 Roma Tomatoes, chopped
1 Poblano or Serrano Chili, seeded and diced
4 cups Water
1 Tablespoon Chicken Base, or 3 Chicken Bouillon Cubes
1/2-1 bunch Cilanto, leaves removed
15oz drained can Garbanzo Beans
Diced Red Bell Pepper, to taste as garnish

     Soak Split Pea's and Rice in water for 30 minutes, drain.  Meanwhile, heat EVOO in skillet, add Onion, Garlic and Cayenne til Onions are golden brown, may take 30 minutes.  Add Cumin, Turmeric, Ginger, Roma, and Chili's til Tomatoes are softened, about 5 minutes.  Add Water, Chicken Base, Lentils and Rice, bring to boil and simmer for 40 minutes or til Lentils and Rice have softened.  Stir in drained Garbanzo Beans and Cilantro to heat thru.  Garnish with Red Bell Pepper and Cilantro, as desired.  Enjoy  :)

Kale Chips

                                                                         (Before roasting)

     I LOVE LOVE LOVE Kale!!!  And, especially when they are in chip form!  I threw together these chips and added a sprinkle of Nutritional Yeast, who's down with that!?  It turned out FANTASTIC,btw!...  I could literally eat these everyday...and, after you make these you will want them  everyday too.  Low calorie and high flavor, not to mention super crispy and crunchy. Who needs potatoes when you can have KALE, and all for 110 calories, 3g net carbs and 3g protein!  ;)

Ingredients for 3 equal servings~
2 Tablespoons Extra Virgin Olive Oil
1/2-1 Tablespoon Nutritional Yeast, depending on taste
Lite Salt to taste
Pepper to taste
Garlic Powder to taste
5oz plastic container Baby Kale Leaves

     Mix first 5 ingredient in large mixing bowl, stir in Kale to coat thoroughly, lay leaves flat on parchment lined cookie sheet.  Bake at 350 for 15 minutes, flip leaves over half way thru.  May need to do two batches due to generous amount of Kale.  Enjoy  :)


Roasted Chickpeas

     After school snack, salty cravings, late night nibble!?  I have the answer for all three...Roasted Chickpeas!  Simple to whip up and great macros, each of the 8~ 3oz servings are only 109 calories, 12g net carbs and 5g protein.  If you are looking for a fun and tasty science experiment in the kitchen then I've got you covered!  :)

Ingredients for 8 servings~
2 cans drained Garbanzo (Chickpeas) Beans
1 Tablespoon Extra Virgin Olive Oil
Heaping teaspoon Curry
Heaping teaspoon Garlic Powder
Dash Lite Salt
Dash Pepper
Dash Onion Powder

     Rinse drained Beans and rest on paper towel to dry completely, removing any lose skins.  Add rest of ingredients to bowl and toss with Beans, lay on Parchment lined cookie sheet and roast at 400 for 20 minutes, remove and stir, then bake another 20 minutes.  If starting to brown too deeply, remove earlier.  Enjoy  :)

Wednesday, July 5, 2017

Buffalo Bacon Chicken Salad

     When the good folks at send you a bottle of Buffalo Wing Sauce, you have no choice but to create a fabulous Buffalo Bacon Chicken Salad!  Their Original Buffalo Wing Sauce is their best seller, and with just the right amount of flavor and heat it is no wonder!  Ready to use as a sauce or dip, but I chose to marinate my Chicken and I'm so glad I did.  You will have to try my recipe and see for yourself if I made the right decision.  In fact, they offer a variety of ever-expanding sauces and marinades.  Visit to see how 3 decades of work transforms into many southern flavors to delight the palate, and for where to buy!

1 16oz bottle Moore's Buffalo Wing Sauce
Chicken Breasts
Ears of Corn
Mixed Greens
Sliced Avocado
Diced Roma Tomato
Crumbled Turkey Bacon
Sliced Purple Onion
Blue Cheese Salad Dressing (I use Brianna's)
Pepper to season

     Marinate Chicken Breast in enough Buffalo Wing Sauce to coat well, seal in airtight container or ziplock bag and chill in fridge overnight.  Grill as desired along with Corn, dice and set aside.  Put mixed Greens in Salad Bowl, top with Chicken and Corn, Avocado, Tomato, Bacon and Onion.  Top with Salad Dressing as desired, and season with Pepper .  Enjoy :)

Cinnamon Roll Pancakes

      Thank you ABS Protein Pancakes for sending me a bag of your delicious Cinnamon Roll Pancake Mix (, you sure know a way to a girls heart!  This hearty stack is only 340 calories, 10g net carbs and 46g protein...yes, you read that right and no you don't need glasses, 46g protein.  (macros do not include Banana slices or Chocolate Chips)  Start your day right, get your ABS Protein Pancakes today!

Ingredients for one serving~
1 rounded scoop ABS Protein Pancakes Cinnamon Roll
1 Jumbo Egg
Water as per directions and desired consistency
1/4 cup Peanut Butter Powder
Banana slices, as desired (not included in macros)
Lily's Stevia Sweetened Chocolate Chips, as desired (not included in macros)

     Mix Pancake Mix, Egg and Water to desired consistency, add mix in 4 equal parts to Pam sprayed heated skillet, cooking equally on each side.  Meanwhile, add Water to Peanut Butter Powder to desired consistency, top equally on each Pancake, stack and garnish as desired.  Enjoy  :)