Chocolate Peanut Butter Protein Bars

One of my FAVORITE protein recipes (and it’s SO easy)! They taste just like no bake cookies! 🙂 You can make these NOT chocolate at all by using regular Peanut butter and vanilla protein powder.

  • 3/4 cup peanut butter (Try using Peanut Butter & Co’s Chocolate peanut butter to make them extra chocolaty)
  • 1/4 cup honey
  • 1 scoop chocolate (or vanilla) protein powder
  • 1/2 cup quick cook oatmeal (unprepared)
  1. Mix all ingredients together in a bowl and place in an 9×4 loaf pan coated with cooking spray and pat down into a sheet.
  2. Place in the fridge for a few hours and then enjoy.

Makes 8 bars.

Nutrition
Calories 185
Fat 10.5g
Sat Fat 2g
Mono 6g
Cholesterol 6mg
Sodium 26mg
Potassium 22mg
Carbs 21g
Fiber 2g
Sugars 5.5g
Protein 8.5g

Cheeseburger Pasta

  • 6 oz Fiber Gourmet whole wheat pasta (shells, rotini, elbow, etc).
  • 1 lb extra lean ground beef
  • 1 can Campbell’s condensed tomato soup
  • 1 can Campbell’s condensed cheddar cheese soup
  1. Cook pasta according to package instructions.
  2. Brown the ground beef in a skillet over med-high heat sprayed with cooking spray. Drain.
  3. Combine cooked pasta, beef, and soups in the skillet and cook until heated through.

Makes 4 servings

Nutrition
Calories 323
Fat 7g
Sat Fat 2.5g
Cholesterol 68mg
Sodium 760mg
Potassium 200mg
Carbs 47g
Fiber 16g
Sugars 8.5g
Protein 31g

Chicken, corn & Cheese Quesadillas

  • 8 oz chicken
  • Taco seasoning (or make your own like me with: 1/2 TBSP each: Chili powder, seasoning salt, garlic powder, onion powder)
  • 1/2 14 oz can Fiesta corn (Mexicorn)
  • 1 small bell pepper, chopped
  • 8 small flour tortillas
  • 1/2 cup fat free shredded cheddar cheese
  • cooking spray
  • Optional: Salsa, sour cream and/or guacamole for dipping.
  1. Preheat a skillet over med-high heat and spray with cooking spray. Sautee the bell pepper until slightly tender.
  2. Sprinkle chicken with taco seasoning mixture and add to the skillet (Add more cooking spray if needed). Cook, turning once (and adding more seasonings if needed), until cooked through. Add corn and heat.
  3. Preheat a griddle to 300.
  4. Sprinkle 4 of the tortillas with 1 TBSP cheese, then top with 1/4 of the chicken mixture. Top with additional 1 TBSP cheese and remaining tortillas.
  5. Spray griddle with cooking spray and place quesadillas on top. Sprinkle the TOP side of the quesadilla with cooking spray as well. Cook for a few minutes on each side (making tortillas crispy), and/or until heated thoroughly.
  6. Cut into wedges and serve with fixings.

Makes 4 servings

Nutrition (w/o toppings)
Calories 254
Fat 2g
Mono 1.5g
Cholesterol 35mg
Sodium 1300mg
Potassium 61mg
Carbs 40g
Fiber 5.5h
Sugars 3g
Protein 22g

Cinnamon Sugar Scones (Starbucks Copycat)

  • 2 cups flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 cup margarine
  • 1 egg beater (1/4 cup), divided
  • 3 tablespoons sugar free honey
  • 1/3 cup skim milk with a couple drops of lemon juice in it (makes buttermilk)
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 1/2 cup powdered sugar + 2-3 TBSP water
  1. Preheat the oven to 400 degrees. Then mix the flour, baking powder, baking soda, and salt. Cut in the butter and mix until crumbly.
  2. In another bowl, mix 2 TBSP egg beaters with honey and “buttermilk” until blended. Then, add to the dry mixture. Stir until just combined.
  3. Place the dough on a sprayed cookie sheet and shape into a pizza shaped mound about 8 inches in diameter.
  4. Brush with 1 TBSP egg beaters. Mix cinnamon and sugar together and then sprinkle over egg mixture.
  5. Bake 10-11 minutes
  6. Meanwhile, mix 1/2 cup powdered sugar with 2-3 tablespoons water (until it’s a glaze-like consistency. )
  7. Cut scones into 6 wedges and allow to cool before glazing, or eat fresh out of the oven and glaze one at at time. (If you glaze immediately, the scones will absorb the glaze.
  8. After glazing, place in the refrigerator until the glaze solidifies, then you can store them at room temperature after that.

Makes 6 servings

Nutrition (including glaze)
Calories 275
Fat 7g
Sat fat 1g
Poly 3g
Mono 2g
Sodium 142mg
Potassium 73mg
Carbs 51g
Fiber 1g
Sugars 12.5g
Protein 5g

Broccoli, Sausage & Potato Bake

1 box (4.7 oz) Betty Crocker® scalloped potatoes, any flavor. (I used cheesy)
2 cups hot water
1/3 cup Almond milk (soy or skim work too)
2 tbsp Promise Heart Smart imitation butter
8 oz Italian turkey sausage, cooked and cut into small chunks
1/2 cup chunky salsa
2 cups frozen broccoli/cauliflower mix

  1. Preheat oven to 400.
  2. Stir Sauce Mix, hot water, milk, margarine and Potatoes 8x12ish baking dish, sprayed with cookie spray.
  3. Sprinkle 2 tbsp water on and microwave the broccoli mix on high in the microwave for 3-4 minutes. Drain and cut into small pieces.
  4. Add sausage, broccoli, and salsa to dish with potatoes; stir until well mixed. Baked covered for 20 minutes, and then another 5 minutes uncovered. Let stand a least 5 minutes until the sauce thickens.

Makes 4 servings

Nutrition
Calories 211
Fat 4g
Sat Fat 1g
Cholesterol 25mg
Sodium 1415mg
Potassium 481mg
Carbs 31g
Fiber 3.5g
Sugars 3g
Protein 11g

Medeterrenean Chicken Pasta

Another goodie from Fitness Magazine. I left out red peppers because I didn’t have any!

  • 5 oz Healthy Harvest Pasta (any shape!)
  • 12 oz chicken tenderloins
  • 1/3 of a can of artichokes, marinade reserved
  • 1/4 cup olives
  • 1/2 cup chicken broth (or water w/ buillon)
  • 1 TBSP garlic powder
  • 1/4 tsp seasoning salt
  • 1 tsp Oregano
  • 1/4 cup Feta/bleu cheese
  1. Drain artichoke hearts, reserving marinade, and chop them. Heat a large skillet and spray with cooking spray; add chicken, garlic powder and salt. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, and oregano.
  2. Bring to a boil; reduce heat. Simmer, covered, 10 minutes. Stir in chopped artichokes and olives.
  3. To serve, spoon chicken mixture over pasta. If desired, sprinkle with feta cheese.

Makes 3 servings

Nutrition
Calories 279
Fat 4g
Sat Fat 1g
Mono 1g
Cholesterol 70mg
Sodium 1200mg
Potassium 72mg
Carbs 38g
Fiber 6g
Sugars 1g
Protein 28g

Impossibly Easy Chicken Pot Pie

A Betty Crocker classic 🙂

  • 1 2/3 cups Green Giant Broccoli, cauliflour, and carrot mix
  • 8 oz chicken tenderloins, cooked, cut up/shredded
  • 1 can (10 3/4 ounces) 99% fat free condensed cream of chicken soup
  • 1 cup Bisquick Heart Smart mix
  • 1/2 cup Almond Breeze Original Milk
  • 1 egg beater (1/4 cup)
  1. Heat oven to 400ºF. Mix vegetables, chicken and soup in ungreased glass pie plate (9 inch).
  2. Stir together remaining ingredients with fork until blended. Pour into pie plate.
  3. Bake 30 minutes or until golden brown.

Makes 4 servings

Nutrition
Calories 215
Fat 4g
Sat Fat .5g
Mono fat 1g
Cholesterol 38mg
Sodium 900mg
Potassium 90mg
Carbs 31mg
Fiber 1g
Sugars 4g
Protein 16g

Crispy Baked Zucchini Fries

Thanks Kristen 🙂

  • 1 Zucchini, sliced in matchsticks
  • 1.5 TBSP balsamic vinegar
  • 1.5 TBSP italian bread crubs
  1. Preheat oven to 475 degrees.
  2. Place the zucchini sticks in a bowl with the balsamic vinegar and swirl around until covered. Transfer to a ziploc bag.
  3. Pour bread crumbs in the ziploc bag and seal it. Shake until the matchsticks are evenly covered.
  4. Transfer to a baking sheet covered in cooking spray. Mist outside with cooking spray and cook for 10-12 minutes until crispy (depending on how fine you cut your matchsticks).

Makes 1 serving

Nutrition
Calories 68
Fat 1g
Sodium 190mg
Potassium 450mg
Carbs 14g
Fiber 3g
Portein 3g

Orange Chipotle Glazed Pork Chops

  • 4 4 oz bonless pork chops
  • 1/2 cup sugar free orange marmalade
  • 1.5 tablespoons chopped fresh cilantro
  • 1 tablespoon minced pickled jalapeno peppers
  • 1 tsp mild sauce (Taco Bell) or tobasco sauce
  • Salt & pepper for seasoning pork
  1. Heat skillet to medium-high heat and spray with cooking spray. Season the pork w/ salt and pepper, and then cook covered in the skillet, about 3-4 minutes/side.
  2. Meanwhile, mix the marmalade, cilantro, jalapenos, and hot sauce in a bowl and set aside.
  3. Remove pork from pan, and add orange marmalade mixture to the pan. Simmer, stirring frequently, 1-2 minutes or until mixture thickens and reduces slightly.
  4. Return pork chops to pan and cook covered for 2-4 more minutes or until tender but still slightly pink in the middle. Spoon glaze over the pork.

Makes 4 servings

Nutrition
Calories 150
Fat 4.5g
Sat Fat 1.5 g
Cholesterol 55mg
Sodium 800mg
Potassium 2.5mg
Carbs 10g
Protein 23g

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