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Dark Chocolate Black Bean Brownie

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Course Snack
Cuisine Vegetarian
Category AA
Prep Time 1o Minutes
Cook Time 35 Minutes
Servings
Servings
Instructions
  1. Preheat oven to 350 degrees
  2. Place parchment paper in the bottom of an 8x8 inch baking sheet. Lightly spray the parchment paper with 0 calorie cooking spray. If you do not have parchment paper, spraying the bottom of the pan will work just fine
  3. In a food processor or blender, blend all the ingredients, except walnuts and chocolate chips until smooth
  4. Pour batter into baking pan. Top with nuts and chocolate chips
  5. Bake 30-35 minutes, Cool and cut into squares.
Course Snack
Cuisine Vegetarian
Category AA
Prep Time 1o Minutes
Cook Time 35 Minutes
Servings
Servings
Instructions
  1. Preheat oven to 350 degrees
  2. Place parchment paper in the bottom of an 8x8 inch baking sheet. Lightly spray the parchment paper with 0 calorie cooking spray. If you do not have parchment paper, spraying the bottom of the pan will work just fine
  3. In a food processor or blender, blend all the ingredients, except walnuts and chocolate chips until smooth
  4. Pour batter into baking pan. Top with nuts and chocolate chips
  5. Bake 30-35 minutes, Cool and cut into squares.
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Vanilla Protein Pancakes

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Course Breakfast
Cuisine American
Category
Prep Time 10 minutes
Cook Time 5 minutes
Servings
servings
Instructions
  1. Wisk Ricotta cheese and eggs together
  2. Wisk in protein powder, salt and baking powder until mixed
  3. Cook on griddle coated with 0 calorie cooking spray
Course Breakfast
Cuisine American
Category
Prep Time 10 minutes
Cook Time 5 minutes
Servings
servings
Instructions
  1. Wisk Ricotta cheese and eggs together
  2. Wisk in protein powder, salt and baking powder until mixed
  3. Cook on griddle coated with 0 calorie cooking spray
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Recipe Notes

Modifications
Serving Size: Entire batch = 1 meal. May add a few berries, fat free Redi whip and Sugar Free syrup or (and better) Walden Farms Pancake syrup

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Perfect Cornbread

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Course Side Dish
Cuisine Vegetarian
Category NC
Prep Time 10 minutes
Cook Time 2 minutes
Servings
servings
Instructions
  1. Mix Liquids first, then add your dry ingredients.
  2. Pour into microwave safe 6" bowl.
  3. Pre-Spray bowl with 0 calorie butter spray.
  4. Pour mixture into bowl and microwave on High (Level 8 on most Microwaves)for 2 minutes.
  5. Spray some zero calorie butter spray on top of bread when complete.
  6. Slice into 4-6 Slices.
Course Side Dish
Cuisine Vegetarian
Category NC
Prep Time 10 minutes
Cook Time 2 minutes
Servings
servings
Instructions
  1. Mix Liquids first, then add your dry ingredients.
  2. Pour into microwave safe 6" bowl.
  3. Pre-Spray bowl with 0 calorie butter spray.
  4. Pour mixture into bowl and microwave on High (Level 8 on most Microwaves)for 2 minutes.
  5. Spray some zero calorie butter spray on top of bread when complete.
  6. Slice into 4-6 Slices.
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Recipe Notes

Modifications
Serve with LP + FC; CF; CF+FC 1 slice of this cornbread can also be a snack!

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Muffins

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Course Snack
Cuisine American
Category
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Preheat oven to 350 degrees. Line 12 muffin tins with paper liners and spray lightly with cooking spray.
  2. In a medium mixing bowl, Mix in eggs, great yogurt, syrup and vanilla extract.
  3. Keep stirring to blend the mixture well.
  4. Add protein powder and baking powder.
  5. Stir the mixture well but don't overdo it.
  6. Let sit 1 to 2 minutes and stir again.
  7. Pour into muffin pan and bake for 15-20 minutes or until light brown. If adding berries or nuts, sprinkle on top of the batter, not in the batter. If added to the batter they will sink to the bottom.
  8. Serves 6 to 12.
Course Snack
Cuisine American
Category
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Preheat oven to 350 degrees. Line 12 muffin tins with paper liners and spray lightly with cooking spray.
  2. In a medium mixing bowl, Mix in eggs, great yogurt, syrup and vanilla extract.
  3. Keep stirring to blend the mixture well.
  4. Add protein powder and baking powder.
  5. Stir the mixture well but don't overdo it.
  6. Let sit 1 to 2 minutes and stir again.
  7. Pour into muffin pan and bake for 15-20 minutes or until light brown. If adding berries or nuts, sprinkle on top of the batter, not in the batter. If added to the batter they will sink to the bottom.
  8. Serves 6 to 12.
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Recipe Notes

Modifications
2 Muffins is a Snack

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Cottage Cheese Oatmeal Pancakes

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Votes: 1
Rating: 5
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Course Breakfast
Category LP + FC + NC
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
Ingredients
Instructions
  1. Blend everything except the oats.
  2. Once you have a smooth liquid, add the oats and blend for only a little bit, you want the batter to be a little bumpy.
  3. f you're going to add fruit (like blueberries), add them whole to the batter after you blend it or your batter will be too runny.
  4. Let the batter sit for a couple minutes, to thicken up a bit.
  5. Cook in a pan coated with no stick cooking spray
Course Breakfast
Category LP + FC + NC
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
Ingredients
Instructions
  1. Blend everything except the oats.
  2. Once you have a smooth liquid, add the oats and blend for only a little bit, you want the batter to be a little bumpy.
  3. f you're going to add fruit (like blueberries), add them whole to the batter after you blend it or your batter will be too runny.
  4. Let the batter sit for a couple minutes, to thicken up a bit.
  5. Cook in a pan coated with no stick cooking spray
Votes: 1
Rating: 5
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Recipe Notes

Modifications
Serve with a FC

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Chocolate Raspberry Lava Muffin

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Nutrition Facts
Chocolate Raspberry Lava Muffin
Amount Per Serving
Calories 185 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 5g 25%
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Sodium 319mg 13%
Potassium 98mg 3%
Total Carbohydrates 12g 4%
Dietary Fiber 8g 32%
Sugars 1g
Protein 10g 20%
Vitamin C 6%
Calcium 16%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Course Snack
Category Snack or NC
Prep Time 3 minutes
Cook Time 1 minutes
Servings
servings
Ingredients
Instructions
  1. Mix in Cup/bowl
  2. Microwave 50 Sec
Course Snack
Category Snack or NC
Prep Time 3 minutes
Cook Time 1 minutes
Servings
servings
Ingredients
Instructions
  1. Mix in Cup/bowl
  2. Microwave 50 Sec
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Nutrition Facts
Chocolate Raspberry Lava Muffin
Amount Per Serving
Calories 185 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 5g 25%
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Sodium 319mg 13%
Potassium 98mg 3%
Total Carbohydrates 12g 4%
Dietary Fiber 8g 32%
Sugars 1g
Protein 10g 20%
Vitamin C 6%
Calcium 16%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

Modifications

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Carbquick Peanut Butter Pancakes

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Nutrition Facts
Carbquick Peanut Butter Pancakes
Amount Per Serving
Calories 419 Calories from Fat 234
% Daily Value*
Total Fat 26g 40%
Saturated Fat 9g 45%
Polyunsaturated Fat 13g
Monounsaturated Fat 2g
Cholesterol 213mg 71%
Sodium 803mg 33%
Potassium 67mg 2%
Total Carbohydrates 50g 17%
Dietary Fiber 37g 148%
Sugars 7g
Protein 29g 58%
Vitamin A 21%
Vitamin C 10%
Calcium 44%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Category AA
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Instructions
  1. Heat griddle on medium heat until drop of water sizzles
  2. Spray with 0 calorie cooking spray
  3. Dip out batter in 1/4 cup amounts
  4. Flip pancakes when bubbles appear on suface
Category AA
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Instructions
  1. Heat griddle on medium heat until drop of water sizzles
  2. Spray with 0 calorie cooking spray
  3. Dip out batter in 1/4 cup amounts
  4. Flip pancakes when bubbles appear on suface
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Nutrition Facts
Carbquick Peanut Butter Pancakes
Amount Per Serving
Calories 419 Calories from Fat 234
% Daily Value*
Total Fat 26g 40%
Saturated Fat 9g 45%
Polyunsaturated Fat 13g
Monounsaturated Fat 2g
Cholesterol 213mg 71%
Sodium 803mg 33%
Potassium 67mg 2%
Total Carbohydrates 50g 17%
Dietary Fiber 37g 148%
Sugars 7g
Protein 29g 58%
Vitamin A 21%
Vitamin C 10%
Calcium 44%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

Modifications
Makes 3 - 4 Pancakes May enjoy with 1 cup of Kroger Carbmaster Milk (any flavor):

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Perfect Cornbread

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Course Snack
Category S
Prep Time 10 minutes
Cook Time 2 minutes
Servings
servings
Instructions
  1. Mix Liquids first, then add your dry ingredients.
  2. Pre-Spray bowl with 0 calorie butter spray.
  3. Pour into microwave safe 6" bowl.
  4. Microwave on High (Level 8 on most Microwaves)for 2 minutes.
  5. Spray some zero calorie butter spray on top of bread when complete.
  6. Slice into 4-6 Slices.
Course Snack
Category S
Prep Time 10 minutes
Cook Time 2 minutes
Servings
servings
Instructions
  1. Mix Liquids first, then add your dry ingredients.
  2. Pre-Spray bowl with 0 calorie butter spray.
  3. Pour into microwave safe 6" bowl.
  4. Microwave on High (Level 8 on most Microwaves)for 2 minutes.
  5. Spray some zero calorie butter spray on top of bread when complete.
  6. Slice into 4-6 Slices.
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Recipe Notes

Modifications
Serve with LP + FC; CF; CF+FC Serving Size: 1 Slice 1 slice of this cornbread can also be a snack!

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Achieve Brownies

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Nutrition Facts
Achieve Brownies
Amount Per Serving
Calories 88 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 1g
Cholesterol 25mg 8%
Sodium 78mg 3%
Potassium 241mg 7%
Total Carbohydrates 18g 6%
Dietary Fiber 12g 48%
Sugars 3g
Protein 5g 10%
Vitamin A 1%
Vitamin C 0.2%
Calcium 9%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Course Side Dish, Snack
Category AA
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Preheat the oven to 400F.
  2. Grease a square 8 x 8 baking dish
  3. Combine all ingredients into a food processor or a blender, and blend until smooth (about 1 minute). Pour into the prepared dish and bake for about 15 minutes.
  4. Allow to cool completely before cutting into 9 large squares.
Course Side Dish, Snack
Category AA
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Preheat the oven to 400F.
  2. Grease a square 8 x 8 baking dish
  3. Combine all ingredients into a food processor or a blender, and blend until smooth (about 1 minute). Pour into the prepared dish and bake for about 15 minutes.
  4. Allow to cool completely before cutting into 9 large squares.
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Nutrition Facts
Achieve Brownies
Amount Per Serving
Calories 88 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 1g
Cholesterol 25mg 8%
Sodium 78mg 3%
Potassium 241mg 7%
Total Carbohydrates 18g 6%
Dietary Fiber 12g 48%
Sugars 3g
Protein 5g 10%
Vitamin A 1%
Vitamin C 0.2%
Calcium 9%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

Modifications
Cut into 9 squares 3 squares = snack (You may add 1 cup Kroger milk if you have 2 brownies) 2 brownies may be your NC if eat with LP+FC.

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Lean Carbquick Pancakes

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Course Breakfast
Category LP+FC
Prep Time 10 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Instructions
  1. In a bowl, mix Egg Beaters, Fat Free Half and Half, Imitation Vanilla, Splenda,%; mix.
  2. Measure out a 1/4 cup of Carbquik and then sift into bowl.
  3. Add baking powder and mix together.
  4. Spray griddle with a 0 calorie cooking spray and heat griddle on a medium heat.
  5. Use an 1/8 cup measuring cup and pour batter onto heated griddle.
Course Breakfast
Category LP+FC
Prep Time 10 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Instructions
  1. In a bowl, mix Egg Beaters, Fat Free Half and Half, Imitation Vanilla, Splenda,%; mix.
  2. Measure out a 1/4 cup of Carbquik and then sift into bowl.
  3. Add baking powder and mix together.
  4. Spray griddle with a 0 calorie cooking spray and heat griddle on a medium heat.
  5. Use an 1/8 cup measuring cup and pour batter onto heated griddle.
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Recipe Notes

Modifications
Can add with Carbmaster milk

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