Soy and flax muffins

A very big thanks chris thanks for sending my stuff out so fast

Preheat oven to 350 degrees. First, combine:

.75 cup soy flour
.75 cup flax meal
2 tsp baking soda
1 tsp baking powder
.5 tsp salt
1 tsp cinnamon
1 cup splenda

Mix well. Then add:

2 egg whites
.75 cup water
1 tsp vanilla

Fill muffin tine .75 full. Bake at 350 for ~15 minutes. Makes 9 muffins.

Nutrition Facts

Amount Per 1 serving
Calories 78
Calories from Fat 40.5

% Daily Value *

Total Fat 4.5g 7%
Total Carbohydrate 4g 1%
Dietary Fiber 1.5g 6%
Protein 6g 12%

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Steak Chili

12 oz thinly sliced round steak
1/2 cup corn (I put it in frozen)
1/2 large (or 1 small) green pepper diced
1/2 cup diced onion
1 can diced green chilis (4.5 oz)
9 Jalapeno pepper slices (diced)
14 oz can diced tomatoes (slightly drained)
1 tsp. cumin
1 can chili style (pinto and kidney) beans slightly drained (I use heinz)

Spray nonstick pan with cooking spray. Cook beef fully. Add remaining ingredients. Simmer covered 20 minutes. Simmer uncovered 20-30 minutes (until desired consistency).

Makes 6 servings. Nutrition per serving: 236 cals 23 protein 5 fat 24 carbs 6 fiber

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Spicy Salmon Loaf (4 servings):

2 cans of salmon (7.5 oz each), drained and flaked
1 egg
3/4 cup milk
1.5 cups bread crumbs (3-4 slices of bread worth)
1/2 small onion, minced
1/2 teaspoon hot pepper sauce (or 1 tsp rooster sauce)
1.5 tablespoons worcestershire sauce
1/4 teaspoon ground black pepper

Heat oven to 350. Spray 4 mini loaf pans with cooking spray. Mix salmon and egg in a large bowl. Stir in milk and remaining ingredients. Spoon lightly into loaf pans, place on cookie sheet. Bake 35 minutes or until center is set.

Per serving (1 loaf): 255 cals 11 fat 18 carbs 1 fiber 22 protein

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Turkey chili

1 tbs chili powder
2 tbs mexican oregeno
1 medium red onion, chopped
1 large green bell pepper, chopped
2 serrano peppers, chopped
4 cloves garlic, chopped
1 lb extra lean turkey
1 4oz can tomato sauce
handful of cilantro, chopped
salt and pepper, to taste

Coat nonstick skillet with spray and toast chili powder and oregeno until fragrant. Add onion, bell pepper, serrano peppers, and garlic, season with salt and pepper, and saute until soft. Add in turkey, season, and brown completely. After turkey has cooked, add in tomato sauce and simmer on low for ~30 minutes. Add in cilantro and stir though. Season to taste, if necessary. Makes four servings.

Totals for entire recipe:

source grams cals %total
Total: 497
Fat: 5 44 9%
Sat: 0 1 0%
Poly: 0 4 1%
Mono: 0 1 0%
Carbs: 41 132 27%
Fiber: 8 0 0%
Protein: 76 305 63%
Alcohol: 0 0 0%

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Ice Cream

1 or 1/2 frozen banana sliced(before freezing
1 scoop chocolate or vanilla whey
1/2 cup skim milk

put ingredients into blender and blend away

mmmm banana ice cream!!