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

Egg Salad

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Ingredients
6 Eggs, large, hard boiled (2 whole ones and 4 egg whites)
Dijon Mustard, 1 tbsp.
Greek yogurt, plain, 0% fat, 1 tbsp.
Mayonnaise with Olive Oil, 1 tbsp.
Green Onions, Fresh, 1/4 cup chopped
Black Pepper, fresh ground, to taste
   *Paprika, a dash, for decoration


Preparation
1. Boil the eggs. Cool them and separate yokes and egg whites out of four eggs. Discard the yokes.
2. Cut 2 whole eggs and 4 egg whites into pieces.
3. Chop fresh green onion.
4. In a bowl, mix together mustard, mayo and yogurt. Add the cut eggs and onions, black pepper to the dressing. Mix carefully.
5. Chill the salad for an hour. Serve cool on top of finely cut fresh spinach.
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Nutritional info: 2 servings (1 cup)
    * Calories: 171
    * Fat: 7g Carbs: 4g (fiber: 0g) Protein: 18g

Asparagus, Artichoke and Mushroom Saute

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Ingredients
       Olive Oil, 1 tbsp
       Garlic, 1 clove, chopped
       Onions,1/4 cup, chopped
       Portabella Mushrooms, 1 large (6oz) or any kind of fresh mushrooms
       Asparagus, fresh, 1/2 lb
       Artichokes, frozen, 1/2 cup (4 oz), thawed
       Cherry tomatoes, 1 cup, halved
       Salt, 1/2 tsp
       Pepper, black, ground 1/4 tsp
       Balsamic vinegar, 1 tablespoon
*shredded cheese of your choice for garnish (optional) g)

Preparation
1. Thaw  frozen artichokes.
2. Chop garlic and onions finely. Heat up olive oil in a pan, add garlic and onions and fry at low-medium heat for 2 minutes.
3. Cut mushroom in big pieces, add to the pan and fry for 2 minutes.
4. Cut asparagus in 2"-long pieces, add it to pan. Put artichokes. And cook everything till asparagus is done but still crunchy.
5. Halve tomatoes, add them to saute. Turn the heat off.
6. Sprinkle balsamic vinegar over the vegetables. Add salt and pepper, mix veges.
7. Serve warm topped with shredded cheese of your choice.
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Nutritional info: 4 servings (1 cup)
    * Calories: 80
    * Fat: 4g Carbs: 10g (fiber: 4g) Protein: 4g

Protein Jell-O with Strawberries

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Ingredients
       Strawberries, fresh, 8oz (1 cup pureed)
       Kraft Jell-o Brand Sugar Free Gelatin Dessert, dry, 1 box
       Water, tap, 1 cup hot + 3/4 cup cold
       Whey Protein, Vanilla, 1scoop (34g)

Preparation
1. Boil 1 cup of water.
2. Clean strawberries and puree them in food processor.
3. Put 1 bag of dry Jell-o in a bowl, pour the hot water and whisk immediately to dissolve gelatin.
4. In another cup mix together whey protein and cold water. Pour the mixture into dissolved gelatin. Mix well.
5. Add pureed strawberries, mix them in.
6. Put the prepared mixture in three 1-cup ramekins or glasses. Place in refrigerator and cool for at least 3 hours till the jelly is set.
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Nutritional info: 3 servings (1 cup)
    * Calories: 83
    * Fat: 1g Carbs: 6g (fiber: 2g) Protein: 10g