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Quick 'n' easy Protein Recipes Page 1 2

Sweet Potato Protein Pancakes

Ingredients: 1 Medium Sweet Potato, 3 egg Whites, 1/2 teaspoon cinnamon, 1/2 teaspoon vanilla essence. 2 tablespoons of Quaker Oatmeal/Oats, 2 scoops of Whey Protein Powder Vanilla

Directions: Pierce sweet potato and wrap in a paper towel. Microwave on HIGH 5-8 minutes. Remove skin and mash with the remaining ingredients in a medium bowl. Mix well and pour onto a heated skillet. Cook 2-3 minutes over medium heat, turn and cook an additional 2-3 minutes. Can be served with sugar-free syrup. Yields 3 pancakes, serving approximately 20g of protein per pancake.

Protein CornBread

Ingredients: 1 and 1/2 cups of cornmeal, 1/2 cup of whole-wheat flour, 2 teaspoons baking powder, 1 teaspoon Splenda or sugar substitute, 1 teaspoon sodium/salt, 1/2 teaspoon baking soda, 1/4 cup Promise or Low fat Spread, 1 and 1/2 cups buttermilk, 1/2 cup Egg beaters egg substitute or two whole eggs, 3-4 scoops Vanilla or Plain Whey Powder.

Directions: Pre-heat oven to 450, Mix all the ingredients in a medium bowl and beat vigorously for 30 seconds. Grease an 8x8x2 square pan. Cut a piece of parchment paper to fit the pan. Pour mixture from the bowl into the pan. Bake at 450 for 25 minutes. Yields 6 servings with approx 15g of protein per slice.

Pumpkin Spice Muffins

Ingredients: 1/2 cup canned pumpkin, 1/2 cup skim milk, 3/4 cup Egg Beaters egg substitute, 2 cups recued fat biscuit baking mix, 1/4 cup of splenda sugar substitute, 1/2 teaspoon ground nutmeg, 1 teaspoon ground cinnamon, 1/2 teaspoon ground ginger, 2-3 scoops of vanilla or plain protein powder.

Directions: Preheat oven to 400. In a medium bowl, combine pumpkin, milk and egg substitute. Slowly stir in Whey Powder. Combine baking mix, Splenda, nutmeg and ginger and add to pumpkin mixture. Stir until moistened. Place paper liners in muffin cups. Fill cups two-thirds full with pumpkin mixture. Combine streusel ingredients in a small bowl and sprinkle over mixture. Bake at 400 for 15 minutes until golden brown. Yields 12 muffins with approx 10-12g of protein.

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