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Banana Protein Pancakes
1 cup egg beaters
1 cup rolled oats, dry
1 cup fat free cottage cheese
1 banana
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
Blend all ingredients in blender until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake, pour about 1/3 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat, spraying the griddle as needed. Makes about 10 pancakes.
I make the whole batch, place 3 at a time in zip lock bags, and then zap in the microwave for a quick breakfast. They are great plain or a shmear of peanut butter and drizzle of sugar free syrup is awesome. This is a hearty breakfast that will keep you going all morning.
Serving size: 3 pancakes
Nutritional Info Per Serving:
240 Calories, 21 g Protein, 34 g Carbs, 2.5 g Fat, 3 g Fiber, 80 mg Calcium
Lentil Burgers
1 cup dry lentils (I prefer red or yellow but they are all the same nutritionally)
1 cup chopped fresh veggies from the weekly chop (onion, zucchini and yellow squash, red and orange peppers, tomatoes, and spinach)
1 small sweet potato, peeled and chopped fine (about 1 cup)
Cover with 2 1/2 cups of water and cook until the liquid is absorbed and veggies are tender, about 20-25 minutes. Allow to cool for a bit.
1 cup of rolled oats
2 Tbs ground flax seed (besides the nutritional qualities, this helps bind the ingredients)
1 Tbs olive oil
1 Tbs Garlic/Herb Mrs Dash
1 tsp salt, if you want (we are trying to cut back on sodium so I don't add any)
The mixture should be thick but pliable. If it's too thin, add some oats. If it's too thick, add some water.
Using a 1/2 cup measure, scoop onto parchment covered baking sheet and flatten slightly into patties. Makes 8 hearty, good sized servings.
(You can also press the mixture into a parchment lined loaf pan and bake for about 45 minutes. When I make the lentil loaf, I make a spicy ketchup and bbq sauce mixture to spread over the top before baking. I find the burgers a little more versatile -as far as making multiple meals- though both ways are really yummy.)
Bake the patties at 350 for about 30 minutes until lightly golden brown. Allow to cool. I carefully place them in a large zip lock bag with parchment paper between each patty and freeze. This way I can just grab what I need. To serve, just thaw and then heat in a non stick skillet or toaster oven for a few minutes until hot. Perfect for a hamburger alternative, adding to salad, or just topped with salsa or plain Greek yogurt.
Serving size: 1 patty or 1/8 of loaf
Nutritional Info Per Serving:
145 Calories, 8 g Protein, 22 g Carbs, 3 g Fat, 9 g Fiber