Protein Pancakes

These are the only pancakes you will ever need. Don’t let the name make you think they are icky tasting health food - they are absolutely delicious! Lighter than traditional pancakes - some say they are a cross between a crepe and a pancake.

Ingredients

• 1/2 cup old fashioned oats (uncooked)
• 1/2 cup cottage cheese
• 4 egg whites
• 1-2 tsp. Cinnamon
• Splenda or sugar (optional)
• Half scoop vanilla protein powder (optional)

Preparation

1. Put oats in blender or food processor and pulse to chop oats.
2. Add all other ingredients, blend well.
3. Pour onto hot griddle and cook 1-2 min per side.

Calories 320
Fat 2.5g
Total Carbohydrates 32g
Fiber 4g
Sugar 5g
Protein 34g (this doesn’t take into account the optional sugar and protein powder)

Last night I made a healthy version of shrimp scampi, taken from Healthy Appetite with Ellie Krieger. I watch the show on occasion, I like some of her dishes, I fast-forward through most of the show. This one is good - if you don’t expect it to taste much like scampi, i.e. full of butter (there is no butter in it). It should just be named “Shrimp with Artichokes”. I added aspargus as well, at the sime time as the shallots and garlic - very tasty. I also added some Spicy Montreal Steak Seasoning because I can’t seem to cook without it. This recipe would also be good with some whole-wheat angel hair pasta.

Shrimp Scampi with Artichokes

This recipe would be good with some whole-wheat angel hair pasta. Asparagus optional.

Ingredients

• 2 tbsp. olive oil
• 4 large cloves garlic, minced (about 4 teaspoons)
• 2 medium shallots, thinly sliced (about 1/3 cup)
• 1 1/4 pounds large shrimp (about 20), peeled and deveined
• 1 (11-ounce) package frozen artichoke hearts, thawed, or 1 (14-ounce) can artichoke hearts, rinsed, drained, and quartered
• 1/3 cup dry white wine (1/2 if adding asparagus)
• 2 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish
• salt and pepper to taste
• 1 bunch fresh asparagus, trimmed into 1-inch lengths

Preparation

1. Heat the oil in a large skillet over medium heat. Add garlic and shallots (and asparagus) and cook, stirring until softened but not browned, 2 to 3 minutes.
2. Add shrimp, artichoke hearts, wine, and lemon juice and cook until the shrimp are cooked through, 3 to 4 minutes.
3. Stir in the parsley, salt and pepper. Divide among 4 plates, garnish with additional parsley, and serve.

A tasty, healthy salad that I originally had at Macaroni Grill (I don’t think it is currently on their menu). Features strawberries, feta, and red onions.

Insalata Rossa

A tasty, healthy salad from Macaroni Grill. Note: it is not currently on their menu

Ingredients

• Julienne spinach
• Baby arugula
• Julienne radicchio
• Red onions, sliced
• Chicken breast slices, grilled
• Fresh strawberries
• Feta cheese, fat free
• Strawberry Balsamic Dressing

Preparation

1. Strawberry balsamic dressing is a 2.1 mixture of pureed strawberries and balsamic vinegar. Note: I have used strawberry jam thinned with a little water in place of the pureed strawberries - worked great
2. Top greens with onion, chicken breast slices and fresh strawberries. Toss together in Strawberry balsamic dressing. Pile high and top with crumbled fat free feta cheese.