Protein Packed Cake Pudding

After much experimenting, I finally found a way to make casein pudding cake-like!

1 Scoop Casein Powder (32 g)

5 Tablespoons water

1 Tablespoon Egg Substitute

3 Strawberries

2 Tablespoons Splenda

*optional- 1 teaspoon balsamic vinegar*

Preheat oven 400 degrees

Mix casein, water, egg substitute and 1 tablespoon Splenda in a small bowl. Dice strawberries and mix with 1 tablespoon Splenda (and balsamic vinegar if you choose). Place strawberry mixture in a ramekin and mix in the batter.

Place ramekin in a baking sheet and bake for about 15-18 min. The pudding cake will be done if you stick a toothpick in the middle and the toothpick comes up clean. Let cool for about 5 min or until cake is cool enough to eat.

Nutritional Info

Protein: 26 g

Carbs: 5 g

Fat: 1g

Tandoori Chicken

Tandoori Chicken- adapted from America’s Test Kitchen
1 garlic clove, minced
1 teaspoon fresh ginger, minced
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 tablespoon garam marsala
1 tablespoon lime juice
1/4 teaspoon salt
1/4 cup greek yogurt
8 oz Chicken Breast (bone in or boneless)

1. Prepare spices. Spray some cooking spray unto a pan. Saute garlic and ginger for 1 minute until fragrant. Add cumin, chilli powder, and garam masala. Stir spices for 30 secs. Take off of heat. Split spice mixture in half into two bowls.

2. In smaller bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 cup yogurt. In a larger bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 teaspoon salt (this will be your spice rub).

3. Prepare chicken. Take off skin. If bone in, split breasts in half cutting through the bones. Score chicken pieces with two 1/8" cuts on one side per piece. Place chicken into large bowl Work spice rub into chicken. Set aside for 30 minutes at room temperature. After 30 minutes, pour yogurt over chicken and toss.

4. Heat oven to 325 degrees. Line baking sheet with foil and place wire rack on top. Place chicken score side down on wire rack and bake for about 22 minutes. Breast meat should register 125 degrees. Pull out chicken and turn on broiler. Turn chicken score side up and cook chicken an additional 8-15 minutes depending on broiler. Breast meat will register 165

5. Let chicken rest 10 minutes before serving.

Nutritional Info
Protein 76 g
Fat 17.5 g
Carbs 4.5g

Optional Side Dish:

Brown Rice Pilaf

• 1 medium onion, chopped
• 1 medium green pepper, chopped
• 1 cup uncooked brown rice
• 2 garlic cloves, minced
• 2 1/2 cups water
• 1/2 teaspoon curry powder.
• 
  
• In a large saucepan, saute onion and green pepper with nonstick cooking spray until tender. Add rice and garlic; cook and stir for 3-4 minutes or until rice is lightly browned. Add the water and curry powder. Bring to a boil. Reduce heat; cover and simmer for 35-40 minutes or until rice is tender. Fluff with a fork

Nutritional Info

Protein 18.1g
Carbs 168.9 g
Fat 5.9 g

Curried Chicken Salad

The serving size is huge but it's so good that you will want leftovers anyway!

For the chicken:

About (24 oz or 1 1/2 pounds chicken breast)

Salt and pepper (or what ever seasonings you have on hand "Mrs. Dash" etc)

Preheat the oven to 350 degrees F.Place the chicken breasts, on baking pan and sprinkle generously with salt and pepper. Roast for 35 to 40 minutes, until the chicken is cooked through. Set aside until cool. When chicken is cool, dice into cubes

For the Dressing:

1/2 Cup Fage 0% Fat Yogurt

1- 1 1/2 Tablespoon Curry Powder

1/4 Cup Dijon Mustard

In a large bowl combine yogurt, curry powder and mustard.

Add cubed chicken and mix until combined

Combine chicken salad with mixed greens and/or broccolli!

Nutritional Info:

Protein 202g

Fat 24g

Carbs 9g

The Lifter's Panna Cotta

The only time when a little jiggle is good!

Greek Yogurt Panna Cotta

Adapted from Lucy Baker of Serious Eats
1 1/2 teaspoons unflavored gelatin
1 tablespoon water
1 cup fat-free milk
1/3 cup splenda
1 cup Fat Free Greek yogurt
1 teaspoon Vanilla Extract
2 teaspoon Lemon Zest

In a small bowl, mix the gelatin with the water. Let stand for 5 minutes to soften it.

In a small saucepan, bring the milk to a simmer with the splenda and vanilla extract. Cook until Splenda is dissolved, about 1 minute. Remove from heat and stir in the softened gelatin until dissolved.

In a medium bowl, whisk yogurt until smooth.

Whisk the warm milk mixture into the yogurt

As you pour the panna cotta mixture into six (4-ounce) ramekins, pass it through a sieve to catch any clumps.

Chill 3-4 hours in fridge or overnight.

To serve: Fill a shallow bowl with hot water. Working one at a time, sit the base and sides of each ramekin in the water for a few seconds to melt and loosen just around the edge of each panna cotta. Remove from water. Place a plate over each ramekin, invert and allow the panna cotta to fall neatly onto the plate.

*If allowed, Garnish top with fruit or sugar free jam*


Macros!
22 g carb
28 g protein
0 g fat

Protein Fluff Parfait

Yes this looks like a girly treat, but let me tell you that this dessert is far from it.

Thanks to Leangains, I learned how to manipulate Casein powder and turned it into a fluffy dessert. I whipped the fluff using my Kitchenaid Mixer but I have read that handheld mixers work too.

Recipe adapted from the Leangains site:

Yelds 1 serving

Casein Protein (DON’T USE WHEY!!!)+ Skim Milk (or water) and 2-3 strawberries

Mix powder and water (or milk) in a 1:1.25-1.5 ratio, meaning for each scoop of powder you take 1.25-1.5 scoops of water. Less water (i.e. 1.25) yields a thicker pudding and more water (i.e. 1.5) a smoother pudding. Layer the bottom of your dish with fruit and cover with fluff. Add another fruit layer and top it with remaining fluff.

Put the bowl with the mixture the in fridge or freezer for 30 min to 2 hours depending on amount. If you put it in the freezer, it’ll turn into an ice cream like concoction.

Nutritional Info per serving:

Protein 26 g

Carbs 6 g

Fat 1 g