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Laney's Recipes

Anyone can cook!

Month

October 2016

Chocolate Banana Protein Muffins 

Ingredients

  • 3 ripe bananas, mashed
  • 2 eggs
  • 3/4 cup oats
  • 2 scoops chocolate flavored whey protein powder
  • 2 tbsp honey
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp cinnamon
  • Cooking spray

So I searched far and wide for protein powder muffin recipes to find y’all the easiest one without weird ingredients that are only sold in GNCs in the US for $40 a bottle or whatever they come in. This is as simple as it gets.

The recipe I followed said you needed a food processor to grind up the oats to a powder, but I didn’t bother. I was also incapable of getting my bananas fully liquified as you can see by the photo. Tasted delicious!

Combine all the ingredients in a bowl and stir to the best of your ability.

Use a spoon to fill your greased muffin pan about 3/4 full in each cup.

Here in UAE I use a gas oven so I have no idea what you should preheat your oven to. Let’s say 350. Cook them til they’re fluffy and a toothpick comes out clean. For me it was 11 mins but mine were small.

Macros

Based on this recipe divided into 16 muffins, per muffin 

Calories: 74
Fat: 1.5g
Protein: 4.4g
Carbs: 12.2g

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Chicken Parmesan

screen-shot-2016-10-11-at-9-48-39-am

I make this recipe without any noodles whenever I’m craving pasta, and it totally satisfies!

Ingredients:

  • 1 chicken breast, butterflied (150g)
  • Italian breadcrumbs
  • 1 egg
  • pasta sauce
  • mozarella cheese, sliced
  • parmesan cheese
  • olive oil or cooking oil of your choice

Start off by butterflying your chicken breast. (see note 1)

Tenderize the chicken by hammering it.  I’ve never bought one of those cooking hammers, so I still just use the back of a spoon.  Judge me.

In a bowl, take an egg and stir it up really good. The recipe I found for this said beat it, but I don’t have a beater and who has time for more dishes? Dip the chicken into the egg.

Sprinkle breadcrumbs until the chicken is covered on both sides.

Cook the chicken in a pan with olive oil until it’s cooked through.

Add pasta sauce to your hearts content to the pan.  Let it get warm with the chicken.

When everything is nice and bubbly, gently lay the cheese over top of your chicken and let it melt to perfection.

Serve and enjoy!

Macros
Based on 150g chicken and 2 slices of cheese. Olive oil calories included.
Calories: 555
Fat: 28.6g
Carbs: 24.1g
Protein: 48.1g

 

Notes:

  1. How to butterfly a chicken breast:
    cut-chicken-mld108081_sq

Beef and Broccoli Stir Fry



(Note: Pictured is the veggie and rice mixture prior to adding the rice.  In this instance I threw in chicken too because why not?)

Ingredients:

  • 1 package of stir fry beef (approximately 300g) (the grocery store will usually sell it presliced to perfection)
  • beef seasoning (salt, pepper, onion powder, garlic powder, etc.
  • 1 red bell pepper, sliced
  • 1 onion, sliced
  • 1 head of broccoli, cut to sizes of your preference
  • 3 cloves garlic, chopped
  • chili pepper paste (see Note 1 for the kind I use)
  • soy sauce
  • 2 brown rice, cooked

First start off by seasoning your beef! Just lay it all out all over the counter maybe on some tin foil or something and sprinkle away.

After that I’d probably start the rice.  In my rice cooker, I have a little plastic container that I can put the broccoli in so that it can be steamed with the moisture from the rice which is pretty clutch.  If you don’t have this major convenience then you’ll have to boil your broccoli, and DON’T do that now because it’ll get very cold or very soggy by the time the rest of your food is ready. Start the rice in a pot on the stove with a 2:1 water to rice ratio.

Chop up all the veggies.  If you’re like me, you won’t have a pan big enough for all the veggies AND all the meat, so I have to do them one at a time.  I first brown all the meat in olive oil and chopped garlic.  Then I take it out and throw in all the veggies and cook those til they’re soft with a little soy sauce.  Then I add the meat back in on top, throw in my chili paste and mix that up til it looks delicious.

Now you can boil your broccoli if you’re going to do it that way.  Should be done in about 3 mins.

Add the broccoli to the beef and veggie mixture.  Add more soy sauce or chili paste to taste.  Serve over brown rice.

Macros:
Based on 1/4 of recipe
Calories: 296
Fat: 5.8g
Protein: 24.6g
Carbs: 40.5g

Notes:

  1. This is the chili paste I use.  It can be found in the international foods section I believe.

chili garlic sauce.jpg

Zucchini Noodles

Ok so maybe this isn’t worth a post, but actually it is.  I put this off for so long because I thought it was going to be hard, but wow. Literally the easiest thing I’ve ever cooked.

First of all you do need a spiralizer.  I spent a lot of time in Lakeland pondering the choice between the expensive version like this:

spiralizer-expensive

or the cheap version like this:

spiralizer-cheap

So here’s my advice. GET THE CHEAP ONE! It takes no effort at all to turn your zucchini into noodles.  Literally 2 mins or less.  It’s completely self explanatory.

From there, throw it into a pan and cook with a little bit of olive oil to your desired softness.  BOOM. PASTA SUBSTITUTE IN UNDER 5 MINS.

Macros
Based on 1 cup of zucchini
Calories: 9
Fat: 0.1g
Carbs: 1.9g
Protein: 0.7g

Baked Salmon 


Season salmon with

  • Dill
  • Fresh garlic
  • Salt and pepper
  • Lemon slices

Cook 20 mins or until cooked all the way through either on a cookie sheet or just wrapped in tin foil.

Squeeze lemon juice on top for taste

Macros:
Per 100 grams (salmon)
Calories: 88
Fat: 0.9g
Carbs; 1.8g
Protein: 18.5g

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