Whey Puffed Up Eggs

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Ingredients 

2 large egg whites 

1 large Egg
1/4 cup fat-free milk
3 tablespoons (15g) Whey Protein powder, Vanilla flavor*        

Ground Cinnamon, to taste

***Mug & Cooking spray 

 

*Vanilla Whey Protein powder can be substituted with a chocolate one or any other flavor. The unflavored whey powder can be good for savory dish topped with grated cheese.


Preparation
Cover inside of a large mug with cooking spray.
Combine all the ingredients in a blender or food processor. Whip for 1 minute. Pour the mixture into prepared mug and cook in a microwave for 2-5 minutes, watching it carefully so the wouldn't go over the dish edges.
Cool for 1 minute, sprinkle with more cinnamon and serve with a dollop of Greek yogurt.

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Nutritional info per 1 cup:
    * Calories: 190
    * Fat: 6g    Carbs: 5g (fiber: 0g)    Protein: 28g

Panini Ham & Cheese Sandwich with Pears

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Ingredients
Bread, Sourdough, 2 slices (2.5 oz)
Swiss cheese, 2 slices (1 oz)
Ham, 2 pieces (2 oz)
Pears, fresh, 1/4 pear (1.5oz) , thinly sliced
Pepper, black, freshly ground
Yellow Mustard, 1 tsp

Equipment:
panini press, non-stick cooking spray

Preparation
1. Heat the panini maker, spray it with non-stick spray if necessary.
2. Arrange a sandwich with all the ingredients and cook it pressed in the panini maker for 3-5 minutes.

Serve warm with fresh arugula.                        
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Nutritional info: makes 1 sandwich
    * Calories: 407
    * Fat: 13g Carbs: 49g (fiber: 2.6g) Protein: 27g

Protein Waffles with Flaxseed

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Ingredients
1 egg white
1 tbsp. (5 grams) Whey protein (Vanilla)
2 tbsp. (15 grams ) Rolled Oats (ground in a coffee grinder)
1/2 tbsp. (5 grams ) whole Flaxseeds (ground in a coffee grinder)
3 tbsp. (45 grams) Whipped (or small curd) 1%-fat Cottage cheese
1 tbsp. fresh citrus juice (orange/ lemon/ lime/ grapefruit)
a pinch (1/8 tsp.) of fresh citrus zest

Equipment: 
cooking spray, waffle maker, electric mixer (or food processor), coffee grinder

Preparation
1. Preheat the waffle maker.
2. Grind oats and flax seeds in a coffee grinder till it makes fine powder.
3. If using a mixer, beat up together egg white, citrus juice and zest and protein powder. Add cottage cheese and mix well. Add ground oats and flaxseed and mix.
If using a food processor, put all the ingredients and mix well, scrapping sides of the bowl with spatula.
4. Spray non-stick spay on waffle maker. Pour the batter and cook for 5 minutes.
5. Serve immediately. Garnish with Greek yogurt, honey and fresh fruits.
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Nutritional info: 1 serving (1 waffle)
    * Calories: 175
    * Fat: 3.6g Carbs: 13g (fiber: 2.5g) Protein: 22g