Monday, May 17, 2010


I have been very Lax with my writing on here. I am sort of inspired now after watching Julie & Julia last night. If she can manage to work, shop & blog everyday...I should be able to put something. Not to mention...this can help me track my day to day "Low Cal High Protein" "Diet" I am starting.
Last night I made Meatball & Escarole Soup. It has small MB's made with 93% lean ground beef. There are onions, garlic, carrots & escarole. I seasoned it with thyme, S&P, Sirracha & red pepper flakes. Total calories are 220 per serving. The recipe makes 5 servings.
I also made my very first attempt at protein bars. I made strawberry Banana bars. They looked like a small cake all golden and yummy looking. I hope they taste as good as they looked. They are 203 calories a bar.

Strawberry Banana Protein Bars
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a medium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g

Meatball & Escarole Soup

Makes: 6 servings

1/2 pound 93 percent lean ground beef

6 tablespoons grated Parmesan cheese

6 tablespoons plain bread crumbs

1/4 cup parsley, finely chopped

1/4 teaspoon salt

1/8 teaspoon black pepper

2 eggs, lightly beaten

2 tablespoons olive oil

2 large onions, finely chopped (about 2 cups)

2 carrots, peeled and cut into coins

2 garlic cloves, finely chopped

8 cups packed shredded escarole, rinsed and drained

3 cans (14 ounces each) low-sodium chicken broth


Combine beef, 4 tablespoons of the Parmesan cheese, bread crumbs, parsley, salt, pepper, and eggs in a large bowl. Form into 24 meatballs, using about 1 level tablespoon for each. Heat 1 tablespoon of the oil in a stockpot over medium-high heat. Add meatballs; cook on each side until nicely browned and transfer to a plate. Add the remaining tablespoon of oil to the pot with the onions, carrots, and garlic. Cook 10 minutes, or until vegetables are soft. Stir in escarole; cook 3 minutes. Add meatballs and broth. Bring to a boil; reduce heat and simmer for 5 minutes. Serve soup with remaining Parmesan cheese sprinkled on top.

Nutrition facts per serving: 205 calories, 15g protein

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