Chocolate Brownies

INGREDIENTS

EGG WHITE, CHICKEN, RAW - fresh 2 large
HONEY - honey 1/2 cup
IsoPure Chocolate 1.5 carb 200 grams
MILK, COW’S, NONFAT (SKIM) - fluid w/o added Vit-A 1/2 cup
Natural Peanut Butter (Smucker’s) - Creamy 1 cup
Oatmeal, Old Fashioned - 100% Whole Grain 2 Cups

DIRECTIONS

We used IsoPure here mostly because I had some. Sub with your favorite chocolate protein powder and adjust the number accordingly.Mix the pb and honey in a bowl, microwave on full for 100 secs. Add the rest and mix together. This is tough to mix and it takes time. If you don’t have the tools you may want to cut the oatmeal a bit to make it easier to work.Preheat oven to 320 deg. Smooth into 13x9 tray bake for 20 minutes. Oven times may vary, use the toothpick test. Cut into 20 equal bars and wrap and store in fridge These portions are what we did for portion control but can be modified however.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :170
Protein (g) :12
Carbohydrates (g) :15
Fat (g) : 7
Carb - Protein - Fat % Ratio: 36-28-37

Beef and Bean Stew

INGREDIENTS

1 1/2 cup raw onion
3 tsp extra virgin olive oil
1/2 tsp red or cayenne pepper
1 cup canned kidney beans
6 oz round eyte beef, roasted, trimmed to 0” fat
1 cup beef canned boullion broth
1/2 cup canned tomato puree
1 cup ready to server pace picante salsa
1 tsp chilli powder
1 tsp ground basil
1/2 curry powder
1 tsp ground oregano

DIRECTIONS

In sauce pan cook beans and onion in 2 tsp of oil until tender, then add tomato puree, sauce beef broth, spices and salsa. Continue to cook vegetable mixture under medium heat until hot. While the vegetables are cooking, in non stick pan add remaining oil and stir fry beef until cooked. Add beef to vegetables and simmer for 5 minutes. Place equal amounts on 2 plates and serve.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :422
Protein (g) :37
Carbohydrates (g) :43
Fat (g) : 13
Carb - Protein - Fat % Ratio: 39-34-27