Amy's Low-Carb Pumpkin Pancake

From Curlsandwhey.com

Amy’s Low-Carb Pumpkin Pancake

20g Protein Powder (I used unflavored buybulkwhey)

2 egg whites

10 g pumpkin

2g sugar-free fat free cheesecake pudding mix (helps to keep pancake moist)

Dash of cinnamon, pumpkin pie spice

Optional splenda/stevia

Nutritional Information:

123 Calories 1.4g Fat 4.4g Carbs 22.8g Protein

Next time I will add 20 grams of pumpkin instead of 10 grams. At only 6 calories, it is well worth it!

Now check out my high-tech video on how to make it. ;)

http://www.youtube.com/watch?v=s8NYZQpphY8

Blueberry Cheesecake Greek Yogurt Snack

From Jenn-Fit

Makes 1 snack

Ingredients:

• 1 cup nonfat VOSKOS Greek Yogurt
• 50g fresh or frozen blueberries
• 1 stevia packet or to taste
• 1/2 tsp pure vanilla extract
• 1/2 tbs fat-free sugar-free cheesecake pudding mix

Directions:

Using a blender mix everything in a small bowl and serve!

Nutrition:

• Calories 187
• Total Fat 0.11g
• Saturated Fat 0g
• Cholesterol 15mg
• Sodium 358.42mg
• Total Carbohydrate 19.46g
• Dietary Fiber 1.77g
• Sugars 11.65g
• Protein 24.22g

Chicken and Pumpkin Wontons

From Jen-Fit

Makes 5 servings

Ingredients:

• 25 wonton wrappers
• 1 egg white
• 1 tsp olive oil
• Cooking Spray
• 1 cup pumpkin
• 1 tsp low-sodium soy sauce
• 1/2 tsp cinnamon
• 1/4 tsp stevia graunular
• 2 tbs sugar-maple syrup
• 1 minced garlic clove
• 1/4 tsp onion powder
• 1/8 tsp (if that) cayenne pepper/red pepper
• few twists sea salt
• few twists black pepper
• 1 (12 oz.) can chicken breast, rinsed well, and completely drained (you can use ANY chicken, but the canned chicken was convenient, and it shreds SOOO well)

Directions:

1. Heat large nonstick pan over medium heat. Add olive oil.
2. Combine pumpkin, chicken soy sauce, cinnamon, stevia, syrup, garlic, onion powder, cayenne pepper, sea salt, pepper, and chicken in a bowl until well mixed.
3. Lay wontons out on a tray. Fill each with about 1 tbs pumpkin/chicken filling. Break an egg white into a small bowl. Using your finger, rub egg white along the outside of each filled wonton. Fold in half and press carefully but securely.
4. Please wontons in pan (in batches). Let brown for about 2-3 minutes each side. Remove once done and place on a cookie sheet. Keep browned wontons in the oven at 275 degrees until all are done. Keep browning the wontons until all are done. You can continue to spray the pan with cooking spray if necessary.
5. Serve alone or with your favorite sauce! I made a simple alfredo sauce. I'll be posting that next.

Nutrition: TBD (I'll do this tomorrow)

Alfredo Sauce

From Jen-Fit

Makes 4-5 servings

Ingredients:

• 4 oz. nonfat cream cheese (half a box)
• 1 tbs parmesan cheese
• 2 tbs chicken broth
• 1 minced garlic clove
• 1 tsp Italian seasoning
• few twists sea salt
• few twists black pepper
• 3/4 cup unsweetened almond milk

Directions:

Heat pan over medium. Add all ingredients and stir frequently until cream cheese melts. Serve immediately.

Nutrition: TBD

Buffalo Chicken Dip

From Jen-Fit

Makes 6 servings

Ingredients:

• 8oz fat free cream cheese
• 2 stalks celery chopped
• 2 (4 oz.) chicken breast cooked and shredded (fresh or canned)
• 1/2 cup low-fat blue cheese or low-fat ranch dressing (used Trader Joe's low-fat ranch for nutritional info)
• 8 oz. Frank's hot wing sauce

Directions:

1. Mix all together except for celery in crock pot on low until cream cheese is melted (about 4 hours).
2. Add celery last hour

Nutrition:

• Calories: 109
• Total Fat 2.03g
• Saturated Fat 1.07g
• Cholesterol 32mg
• Sodium 1578.33mg
• Total Carbohydrate 4.08g
• Dietary Fiber 0.33g
• Sugars 1.84g
• Protein 15.94g

*from Katie DeJong