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High Energy High Protein Recipes

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					                           High Energy High Protein Recipes

Recipe Index

Soups (pages 3-4)                          Desserts (pages 12-13)
Taco Soup                                  High Protein Custard
Chilled Avocado Soup                       Super Pudding
Moroccan Lentil Soup                       Saucy Hot Fudge Pudding
                                           Bread Pudding
                                           High Protein Jell-O
Salads and Vegetables (page 4-5)
Mashed Potato Salad
Potato Cottage Cheese Casserole            Beverages (pages 14-15)
Hash Brown Frittata                        High Protein Milk
Potatoes Romanoff                          High Protein Milkshake
                                           Berry-Banana Smoothie
                                           Banana Pineapple Hawaiian
Meat (pages 6-8)                           Apricot-Mango Frozen Yogurt Smoothie
Beef Macaroni Casserole                    Peanut Butter Shake
Beef Stroganoff                            Peach Yogurt Smoothie
Roman’s Resilient Ragout
Philly Beef Sandwiches
Ham Potato Bake
Easy Lasagna                               Other (pages 15-16)
                                           High Protein Cereal
                                           Tofu Spinach Dip
Chicken (pages 8-10)                       Easy Cheesy Eggs
Chicken and Brown Rice Casserole           Kelly’s Mmmmmmm Breakfast
Chicken Casserole                          Easy Salmon Spread
Chicken A La King
Chicken Divan
Pasta with Chicken in Chili Sauce
Chicken Salad in Pitas


Fish and Seafood (pages 10-12)
Layered Tuna Casserole
Seafood Pie
Seafood Casserole
Smoked Salmon Strata
HIGH ENERGY, HIGH PROTEIN SAMPLE MENU

This sample menu can be used to help you make meal or snack selections. It provides approximately
3000 calories and over 100 grams of protein which should meet the needs of most people.

Breakfast:
High protein cereal*                             1 serving
Poached egg                                      1
Buttered toast with jam                          1 slice
Fruit juice                                      ½ cup

Mid-morning snack:
High protein milkshake*                          1 serving

Lunch:
Cream soup made with high protein milk           ¾ cup
Grated cheddar cheese (sprinkled on soup)        2 tbsp
Grilled cheese sandwich                          ½
Ice cream                                        1/3 cup
High protein milk or whole milk                  ½ cup

Mid-afternoon snack:
Super pudding*                                   1 serving
High protein* or whole milk                      ½ cup

Supper:
Chicken a la King*                               4 oz
Buttered dinner roll                             1
Canned fruit in heavy syrup                      ½ cup
High protein* or whole milk                      1 cup

Evening snack:
Apricot-Mango frozen yogurt smoothie*            1 serving




                                                                                                2
SOUPS
Taco Soup
Yield: 6-8 servings          Per serving: 363 calories and 30 grams protein

1 ½ lbs (650 g)              ground beef
½ medium                     onion, chopped
28 oz (875 mL)               whole tomatoes in juice
1- 19 oz (570 mL) can        kidney beans, with liquid
1 can                        kernel corn, with liquid
8 oz (250 mL)                tomato sauce
1 pkg (40 g)                 taco seasoning
1-2 cups (250-500 mL)        water
                             salt and pepper, to taste
                             grated cheese, optional
                             sour cream, optional
                             tortilla or corn chips, optional

Brown beef in a large, heavy pot. Add onions and cook until tender. Add whole tomatoes, kidney
beans, corn, tomato sauce, taco seasoning, water, salt and pepper. Simmer 15 minutes. Serve with
cheese, sour cream and chips.


Chilled Avocado Soup
Yield: 6 servings          Per serving: 250 calories, 5 grams protein
NOTE: This soup is most successful if made only a few hours before serving.

3                            avocados, ripe
2-10 oz cans (600 mL)        chicken broth
1 clove                      garlic, crushed
                             Tabasco Sauce
½ tsp (2.5 mL)               salt
1 cup (250 mL)               10% Cream,
1 tsp (5 mL)                 lemon juice

Peel and remove stones from avocados. Cube avocado pulp and place in food processor fitted
with a metal blade. Add 1cup broth, garlic, dash of Tabasco sauce and salt. Purée until mixture
is smooth. Turn into large bowl and stir in remaining broth, cream and lemon juice. Chill.
Add more lemon juice to taste, if desired.




                                                                                                   3
Moroccan Lentil Soup
Yield: 6 servings              Per serving:    330 calories and 16 grams protein

2 medium                       onion, chopped
2 cloves                       garlic, minced
1 tsp (5 mL)                   fresh ginger
1 tbsp (15 mL)                 olive oil
6 cups (1500 mL)               water
1 cup (250 mL)                 red lentils
1- 19 oz tin                   chick peas, drained
1 19 oz tin                    white kidney beans, drained
1- 14.5 oz can                 diced tomatoes
½ cup (125 mL)                 carrots, diced
½ cup (125 mL)                 celery, chopped
1 tsp (5 mL)                   garam masala*
1 ½ tsp (7.5 mL)               ground cardamom*
½ tsp (2.5 mL)                 ground cayenne pepper*
½ tsp (2.5 mL)                 ground cumin*
1 tsp (5 mL)                   salt

In large pot, sauté the onions, garlic, and ginger in a little olive oil for about 5 minutes. Add the
remaining ingredients. Bring to a boil for a few minutes then simmer for 1 to 1 ½ hours or
longer, until the lentils are soft. Purée half the soup in a food processor or blender (if required,
purée all of the soup). Return the puréed soup to the pot to heat, stir and enjoy! *NOTE: these
are East Indian spices.



SALADS and VEGETABLES
Mashed Potato Salad
Yield: 6 servings              Per serving: 420 calories, 5 grams protein

5                              red potatoes
5                              Yukon Gold potatoes
2 tbsp (30 mL)                 butter
½ cup (125 mL)                 mayonnaise
¼ cup (62.5 mL)                prepared mustard
½ cup (125 mL)                 sour cream
1 stalk                        celery, finely chopped
1                              red onion, finely diced
                               salt and pepper to taste
2 small                        Gherkin pickles, finely chopped
1                              green bell pepper, finely chopped

Cut potatoes, if desired you may peel them. Place potatoes in a large saucepan and cover with water.
Cook over medium heat until potatoes are tender. Drain and place cooked potatoes in a
large bowl. Mash potatoes with butter and salt and pepper to taste. Once mashed, stir in the
mayonnaise, mustard and sour cream, mixing well. Stir in the celery, onion, pickles and green
pepper. Serve warm or at room temperature




                                                                                                        4
Potato Cottage Cheese Casserole
Yield: 4 servings        Per serving: 236 calories, 8 grams protein

2 medium                     potatoes
2 cups (500 mL)              cabbage, shredded
¾ cup (187.5 mL)             onion, chopped (optional)
2 tbsp (30 mL)               butter or margarine
¾ cup (187.5 mL)             creamed cottage cheese
½ cup (125 mL)               sour cream
1 tbsp (15 mL)               vinegar (white or cider)
¾ tsp (3.75 mL)              salt
¼ tsp (1.25 mL)              dill (optional)

Put potatoes into small pieces and boil. Sauté onions in butter or margarine with salt. Add
cabbage to onions and cook until cabbage is tender. Mash potatoes with cottage cheese, sour
cream, and yogurt. Combine cabbage and potato mixtures and all other ingredients. Spread
into casserole dish. Bake uncovered for 35-40 minutes at 350 F.

Hash Brown Frittata
Yield: 4 servings            Per serving: 360 calories, 18 grams protein

2 cups (500 mL)              shredded hash brown potatoes, refrigerated
1- 11 oz can (330 mL)        kernel corn, drained
1 tsp (5 mL)                 onion salt
5                            eggs
1/3 cup (82.5 mL)            whole milk
½ tsp (2.5 mL)               marjoram leaves, dried
½ tsp (2.5 mL)               red pepper sauce
2/3 cup (165 mL)             cheddar cheese, shredded

Mix potatoes, corn and onion salt. Spray 10 inch nonstick skillet with cooking spray; heat over
medium heat. Pack potato mixture firmly into skillet, leaving ½ inch space around edge. Reduce heat
to medium-low. Cook, uncovered about 10 minutes or until bottom starts to brown. While potato
mixture is cooking, mix eggs, milk, marjoram and pepper sauce. Pour egg mixture over medium-low
heat. As mixture begins to set on bottom and side, gently life cooked portions with spatula so that
thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook about 5 minutes or until
eggs are thicken throughout but still moist. Sprinkle with cheese. Reduce heat to low. Cover and
cook about 10 minutes or until centre is set and cheese is bubbly. Loosen bottom of frittata with
spatula. Cut frittata into 4 wedges.

Potatoes Romanoff
Yield: 8 servings            Per serving: 362 calories, 10 grams protein

6                            Large potatoes
2 cups (500 mL)              sour cream
1 bunch                      green onions, chopped
1 ½ tsp (7.5 mL)             salt
¼ tsp (1 mL)                 pepper
1 ½ cup (275 mL)             sharp cheddar cheese, grated
¼ tsp (1 mL)                 paprika

Boil potatoes with their skins on until tender. Peel them and shred them into a bowl. Mix with the
sour cream, onions, salt and pepper. Turn into a butter 2 L (8 cup) casserole and sprinkle the top with
the cheese and paprika. Bake, uncovered, in a 350 degree F over for 30-40 minutes.
                                                                                                      5
MEAT
Beef Macaroni Casserole
Yield: 8 servings             Per serving: 331 calories, 20 grams protein

1 lb (500 g)                  ground beef
1                             onion, finely chopped
1 clove                       garlic, minced
½ cup (125 mL)                mushrooms, sliced
¼ tsp (1 mL)                  celery Seed
¼ tsp (1 mL)                  oregano
¼ tsp (1 mL)                  chili powder
¼ tsp (1 mL)                  pepper
¼ tsp (1 mL)                  salt
¼ tsp (1 mL)                  dry mustard
1-10 oz (284 mL)              tomato soup
1-10 oz (284 mL)              mushroom soup
3 cups (750 mL)               cooked macaroni
½ cup )125 mL)                mozzarella cheese, shredded

Sauté ground beef until browned. Add onion, garlic and mushrooms and cook until softened.
Add the seasonings, the two cans of soup and cooked macaroni. Mix well and pour into 2 quart (2
litre) casserole. Sprinkle shredded Mozzarella cheese over top. Cover with foil. Bake at 350 degrees
(180 degrees C) for 20-30minutes. The dish can be made ahead and frozen.


Beef Stroganoff
Yield: 4 servings             Per serving: 494 calories, 26 grams protein

1 cup (250 mL)                fine egg noodles
¾ lb (375 g)                  regular ground beef
1 medium                      onion, chopped
½ tsp (2.5 mL)                garlic powder
1 -10 oz (284 mL)             cream of mushroom soup
¾ cup (187.5 mL)              sour cream
1 tsp (5 mL)                  worcestershire sauce
                              Salt and pepper, to taste
                              Dill or thyme (optional, to taste)

Cook noodles in 4 cups of boiling water until tender. Meanwhile, in large skillet, brown ground beef
and onion. Add garlic, soup, sour cream, salt and pepper, dill and Worchestershire sauce. Mix and
simmer 4 minutes. Serve over cooked, drained noodles. Variation: Serve over mashed potatoes
instead of egg noodles.




                                                                                                       6
Roman’s Resilient Ragout
Yield: 6 servings        Per serving: 730 calories, 48 grams protein

2 lb (1 kg)                   pot roast
3                             onions, peeled and quartered
4                             carrots, halved
6 small                       potatoes
2 cloves                      garlic
1-4                           bay leaves 1 – 4
1 tsp-1 tbsp (5-15 mL)        Hot sauce (For example: Tabasco™, Louisiana),optional
                              Meat/steak seasoning, to taste
                              Salt and pepper, to taste
1                             Beef OXO cube

In a slow-cooker (crock pot) place a quarter cup of water and add pot roast which has been liberally
seasoned with meat/steak seasoning. Add the garlic, bay leaf, and hot sauce to the
pot’s water along with an OXO cube. Surround roast with all prepared vegetables and salt &
pepper. Cook on high 4 hours or until “well-done”.

Philly Beef Sandwiches
Yield: 4 servings             Per serving: 520 calories, 36 grams protein

2 tbsp (30 mL)                butter or margarine
½ cup (125 mL)                onion, chopped
1 ½ cups (375 mL)             mushrooms, sliced
1/3 cup (83 mL)               green pepper, chopped
4                             Kaiser rolls, split
¾ lbs (340 g)                 cooked roast beef, thinly sliced
4 oz (112 grams)              provolone cheese, sliced

Melt butter in 10 inch skillet over medium-high heat. Cook onion, mushrooms and green pepper in
butter about 5 minutes, stirring occasionally, until vegetables are tender. Set over control to broil.
Place bottom halves of rolls on ungreased cookie sheet. Top with vegetable mixture, beef and
cheese. Broil with tops 4-6 inches from heat 2 to 3 minutes or just until cheese is melted. Top with
tops of rolls.

Ham Potato Bake
Yield: 6 servings             Per serving: 360 calories, 17 grams protein

1 ½ cups (375 mL)             ham, finely chopped
1 -10oz can (284 mL)          cream of mushroom soup
¼ cup (63 mL)                 whole milk
1 tbsp (15 mL)                onion, minced
1/8 tsp (0.5 mL)              pepper
1 cup (250 mL)                sharp cheddar cheese, shredded
4 cups (1000 mL)              potatoes, cooked and finely diced
1 cup (250 mL)                carrots, finely shredded
¾ cup (188 mL)                soft bread crumbs
1 tbsp (15 mL)                butter, melted

Combine ham, soup, milk, minced onion, pepper and ½ cup cheese, mixing well. Layer potatoes,
carrots and ham mixture in 2 quart baking dish. Mix bread crumbs, remaining ½ cup cheese and
butter and sprinkle over mixture. Bake at 350 degrees Fahrenheit for 45 minutes.
                                                                                                         7
Easy Lasagna
Yield: 12 servings            Per serving: 395 calories, 24 grams protein

2 cups (500 mL)               ricotta cheese
¾ cup (187.5 mL)              parmesan cheese
2 tbsp (30 mL)                fresh parsley, chopped
1 ½ tsp (7.5 mL)              oregano leaves, dried
8 cups (2 L)                  spaghetti Sauce
12                            lasagna noodles, uncooked
2 cups (500 mL)               mozzarella cheese, shredded

Heat oven to 350 degrees. Mix ricotta cheese, ½ cup of the parmesan cheese, the parsley and
oregano. Spread 2 cups of the spaghetti sauce in an ungreased rectangular pan, 13 x 9 x 2 inches;
top with 4 of the noodles. Spread cheese mixture over noodles. Spread with 2 cups of spaghetti
sauce and top with 4 noodles; repeat with 2 cups of spaghetti sauce and 4 noodles.
Sprinkle with 1 ½ cups of the mozzarella cheese. Spread with remaining 2 cups spaghetti sauce.
Sprinkle with remaining ¼ cup Parmesan cheese. Cover and bake 30 minutes. Uncover and bake
about 30 minutes longer or until hot and bubbly. Sprinkle with remaining ½ cup mozzarella cheese.
Let stand 15 minutes before cutting.



CHICKEN
Chicken and Brown Rice Casserole
Yield: 6 cups/1.5 L      Per 1 cup/250 mL serving: 267 Calories, 27 grams protein

4 cups (1 L)                  canned tomatoes, with juice
1 cup (250 mL)                brown rice, uncooked
4                             chicken breast halves, skinned
4                             scallions, finely chopped
1 stalk                       celery, finely chopped
2 tbsp (30 mL)                olive oil
2 tbsp (30 mL)                fresh parsley, coarsely chopped
2 tsp (10 mL)                 dried basil
1 tsp (5 mL)                  dried oregano
½ tsp (2.5 mL)                chili powder
½ tsp (2.5 mL)                paprika
2 cloves                      Garlic, minced

Place the tomatoes and rice in a saucepan. Cover and heat to a boil, then reduce the heat and
simmer for 15 minutes. Cut the chicken into bite-size pieces. In a casserole dish, heat the oil, then
quickly sauté the chicken until golden. Add the celery and scallions, and stir together until slightly
softened. Add parsley, oregano, chili, paprika, and garlic. Add the tomato/rice mixture to the
casserole dish and stir. Bake at 375ºF for 40 minutes.




                                                                                                         8
Chicken Casserole
Yield: 6 servings            Per serving: 660 Calories, 50 grams protein

1 tin-10 oz (284 mL)         cream of mushroom soup
1 tin-10 oz (284 mL)         cream of chicken soup
½ cup (125 mL)               whole milk
½ tsp (2.5 mL)               onion powder
4 cups (1000 mL)             cooked rice
3 cups (750 mL)              cooked chicken, finely chopped (or cooked ground chicken)
1 cup (250 mL)               cheddar cheese, grated
2 tbsp (30 mL)               pimento, finely chopped
                             salt and pepper, to taste

Combine soups and milk in large saucepan over medium heat, mixing well, and stirring
constantly. When heated add all remaining ingredients and heat. Pour into lightly greased 2 quart
casserole dish. Bake at 375˚F for 30 minutes.

Chicken A La King
Yield: 6 servings            Per serving: 435 calories, 27 grams protein

½ cup (125 mL)               butter
½ cup (125 mL)               onion, chopped
½ cup (125 mL)               celery, chopped
½ cup (125 mL)               green pepper, chopped
¼ cup (62.5 mL)              flour, all-purpose
1 1/2 tsp (7.5 mL)           salt
1/8 tsp (1 mL)               pepper
1-10 oz can (284 mL)         cream of mushroom soup
3 cups (750 mL)              whole milk
3 cups (750 mL)              cooked chicken, chopped
¼ cup (62.5 mL)              pimento, chopped (optional)

Melt butter in a large frying pan. Sauté onions, celery and green pepper. Blend in flour and spices.
Combine soup and milk and very gradually stir into flour mixture. Cook over medium heat. Add
remaining ingredients. Cover and cook over low heat for about 15 minutes.

Chicken Divan
Yield: 6 servings            Per serving: 309 calories, 26 grams protein

4                            chicken breasts
1 lb (454 grams)             broccoli , chopped
1-10 oz can (284 mL)         cream of mushroom soup
½ cup (125 mL)               mayonnaise
1 tsp (5 mL)                 lemon juice
1-2 tsp (5-10 mL)            curry powder
1 cup (250 mL)               cheddar cheese, shredded
½ cup (125 mL)               bread crumbs, sautéed in butter and garlic

Cook chicken breast until just tender. Remove bones and set aside in same water. Cook broccoli
until tender crisp. Remove from water and drain well. Place broccoli in bottom of a greased 8 x 12
inch baking dish. Put pieces of chicken on top of broccoli. Combine cream of mushroom soup,
mayonnaise, lemon juice and curry. Spoon over chicken. Top with the cheddar cheese and sautéed
crumbs. Bake for 35 to 40 minutes.


                                                                                                       9
Pasta with Chicken in Chili Sauce
Yield: 4 servings           Per serving: 380 calories, 35 grams protein

4 oz (115 g)                  uncooked spinach fettuccine, vermicelli or other pasta
2 tbsp (30 mL)                vegetable oil
4                             chicken breast halves, boneless, skinless
1                             onion, medium sized, sliced
1 cup (250 mL)                chicken broth
½ cup (125 mL)                chili sauce
                              parmasen cheese, grated (optional)

Cook and drain fettuccine as directed on package. While fettuccine is cooking, heat oil in 10 inch
skillet over medium-high heat. Cook chicken and onion in oil 10-12 minutes, turning chicken once and
stirring onions occasionally, until brown. Stir broth and chili sauce into chicken and onion. Cook about
5 minutes or until sauce is thickened and juice of chicken is no longer pink when centers of thickest
pieces are cut. Place fettuccine on serving platter. Top with chicken and sauce. Sprinkle with
cheese.

Chicken Salad with Pitas
Yield: 4 servings             Per serving: 440 calories, 25 grams protein

2                             pita bread
2 cups (500 mL)               cooked chicken breast, chopped
1 cup (250 mL)                frozen green peas, thawed and drained
½ cup (125 mL)                mayonnaise or salad dressing
¼ tsp (1 mL)                  salt
¼ tsp (1 mL)                  pepper
1 stalk                       celery, chopped
4 medium                      green onions, sliced
1 small                       mango, peeled, pitted and diced

Cut pita breads in half, open to form pockets. Mix remaining ingredients. Divide chick mixture among
pita bread halves.


FISH/SEAFOOD
Layered Tuna Casserole
Yield: 4 servings             Per 1 ½ cup serving: 445 calories, 22 grams protein

3 cups (750 mL)               chow mein noodles
1 -10 oz can (284 mL)         cream of celery soup
1- 5 oz can (165 mL)          evaporated milk
1- 6 oz can (170 g)           tuna
1- 10 oz can (284 mL)         chicken rice soup
¼ - ½ cup (62.5-125 mL)       bread crumbs or crushed potato chips

Heat over to 350 degrees F. Spray 3 quart casserole dish with cooking spray. Layer all ingredients
except bread crumbs in casserole in order listed. Sprinkle with bread crumbs. Bake uncovered 30-35
minutes or until bread crumbs are brown and tuna mixture is hot and bubble in centre.




                                                                                                     10
Seafood Pie
Yield: 6 servings            Per serving: 410 calories, 22 grams protein

1 -6 oz pkg (170 g)          crabmeat, shrimp, or tuna (frozen or canned), thawed and drained
1 cup (250 mL)               cheddar cheese, shredded
4                            eggs
3 oz (84 g)                  cream cheese, cut into ¼ inch cubes
¼ cup (62.5 mL)              green onions, sliced
1-2 oz jar (60 mL)           pimento, drained & chopped (optional)
2 cups (500 mL)              whole milk
1 cup (250 mL)               Bisquick baking mix
½ tsp (2.5 ml)               salt
Dash                         ground nutmeg

Pre-heat oven to 400°F. Grease pie plate (10 x 1 ½ inches). Mix crabmeat, cheeses, onions and
pimiento together, pour into plate. Beat remaining ingredients until smooth for 15 seconds in
blender on high or 1 minute with hand beater. Pour into pie plate over seafood and cheese
mixture. Bake for 35 to 40 minutes, or until knife inserted between center and edge comes out clean.
Cool 5 minutes before cutting. Variation: Try ham instead of seafood and broccoli instead of green
onions and pimento.

Seafood Casserole
Yield: 4 servings            Per serving: 645 calories, 20 grams protein

1-4oz can (170 g)            small shrimp, drained and finely chopped
1-6 ½ oz (185 g) can         flaked crabmeat
1 cup (250 mL)               finely chopped celery
1 cup (250 mL)               finely chopped onion
1 cup (250 mL)               finely chopped green pepper
1 cup (250 mL)               mayonnaise
                             salt and pepper, to taste
1 tbsp (15 mL)               worcestershire sauce
½ cup (125 mL)               whole milk
1 cup (250 mL)               herb stuffing mix
1 tbsp (15 mL)               melted butter or margarine

Combine all ingredients except 1/4 cup stuffing mix and butter, in a bowl, mixing well. Spoon
into buttered baking dish. Combine remaining stuffing and melted butter and spread over
casserole. Bake at 350 degrees F for 30 minutes.




                                                                                                   11
Smoked Salmon Strata
Yield: 6 servings              Per serving: 309 calories, 26 grams protein

16 thin slices                 italian-style bread
2 tbsp (30 mL)                 butter
1 cup (250 mL)                 sliced leeks
1 cup (250 mL)                 diced mushrooms
4 oz (170 g)                   smoked salmon, sliced
2 cups (500 mL)                shredded swiss cheese
6                              eggs
4 cups (1000 mL)               light cream
1 tsp (5 mL)                   dijon mustard
                               pepper, to taste

Cut bread slices into cubes to make about 11 cups; set aside (if blenderized is required, remove
crusts). In small saucepan , melt butter over medium heat; cook leeks and mushrooms for 3 or
4 minutes or until leeks are soft. Remove from heat. Cut salmon crosswise into ½ inch wide
strips; stir into leek mixture. Divide ingredients into two greased 8-inch baking dishes, starting
with half of the bread cubes. Top with salmon, then half of the cheese then top with remaining
bread cubes. Beat together eggs, cream, mustard, and pepper until well blended; pour over
layers. Sprinkle with remaining cheese. Cover and refrigerate overnight. Bake, uncovered, in a
325°F oven for 35 to 45 minutes, or until tops are golden. Serve hot.
Makes 8 servings. Each serving (1/6 recipe) provides 800 calories & 33 grams of protein.



DESSERTS
High Protein Custard
Yield: 4 servings              Per serving: 372 calories, 14 grams of protein

3                              eggs
¼ cup (62.5 mL)                granulated sugar
2 cups (500 mL)                half and half cream, scalded
¼ cup (62.5 mL)                skim milk powder
¼ tsp (1 mL)                   vanilla extract
Dash                           salt

Combine whole milk and skim milk powder, scald and cool. Combine eggs, sugar and salt. Slowly
add and stir in slightly cooled milk. Divide into 4 glass cups. Set into shallow pan of water. Bake at
325 degrees F for approximately 20 minutes or until set.

Super Pudding
Yield: 4 servings              Per serving: 392 calories, 9 grams protein

4 ½ oz pkg                     instant pudding mix
2 cups (500 mL)                half and half cream
2 tbsp (15 mL)                 oil (corn, sunflower, safflower)
¾ cup (187.5 mL)               skim milk powder

Mix ingredients together and refrigerate until set.




                                                                                                         12
Saucy Hot Fudge Pudding
Yield: 6-8 servings     Per serving: 350 calories, 2.5 grams of protein

1 cup (250 mL)               all-purpose flour
1 ½ cups (375 mL)            brown sugar, divided
2 tsp (10 mL)                baking powder
¼ tsp (1 mL)                 salt
½ cup (125 mL)               butter or margarine, melted
½ cup (125 mL)               cocoa, divided
½ cup (125 mL)               whole milk
1 tsp (5 mL)                 vanilla
1 ½ cups (375 mL)            hot water

Combine flour, ¾ cup sugar, baking powder and salt. Blend butter or margarine and ¼ cup cocoa.
Add to dry ingredients along with milk and vanilla. Mix well. Pour into baking dish. Combine
remaining ¾ cup sugar and ¼ cup cocoa. Sprinkle over batter. Pour hot water over all. DO NOT
STIR. Bake at 350 F for 45 minutes. Serve warm with ice cream or whipped cream.

Bread Pudding
Yield: 4 servings            Per serving: 310 calories, 9 grams protein

4 slices                     bread, plain or raisin
¼ cup (62.5 mL)              butter or margarine, melted
¼ tsp (1 mL)                 ground cinnamon
2                            eggs
¼ cup (62.5 mL)              sugar
1 cup )250 mL)               whole milk
¼ cup (62.5 mL)              skim milk powder
½ tsp (2.5 mL)               vanilla or rum extract

Tear bread into small pieces and place in 1 quart baking dish. Combine melted butter and
cinnamon and drizzle over bread. In a separate bowl, combine eggs, sugar, milk and vanilla.
Pour over bread. Set baking dish in a pan of hot water in the oven. Bake at 3500F for 40 – 60
minutes. Serve with cream, whipped cream, or ice cream.
Variations: Try using croissants, banana bread, or pumpkin bread. Yum!

High Protein Jell-O®
Yield: 4 servings            Per serving: 185 calories, 9 grams protein

3 oz pkg                     flavored Jell-o® powder
1 cup (250 mL)               water, boiling
2 cups (500 mL)              whole milk
½ cup (125 mL)               skim milk powder

Dissolve Jell-o® powder in boiling water. Cool to room temperature. Dissolve skim milk powder
in milk. Very gradually stir milk mixture into jelly mixture. Chill until firm.




                                                                                                 13
BEVERAGES
High Protein Milk
Yield: 4 cups/ 1 L             Per 1 cup serving: 270 calories, 20 grams protein

1 cup (250 mL)                 skim milk powder
4 cups (1000 mL)               whole milk

Combine skim milk powder and whole milk. Mix well. Use instead of regular milk in cream soups,
puddings, cereals, hot chocolate and for drinking

High Protein Milkshake
Yield: 1 serving               Per serving: 540 calories, 21 grams protein

1 cup (250 mL)                 whole milk
¼ cup (62.5 mL)                ice cream
¼ cup (62.5 mL)                whipping cream
¼ cup (62.5 mL)                skim milk powder

Combine all ingredients in blender (with fruit, if desired). Mix until smooth.

Berry-Banana Smoothie
Yield: 2 serving               Per serving: 255 calories, 9 grams protein

1 cup (250 mL)                vanilla, plain strawberry or raspberry yogurt
¾ cup (187.5 mL)              Cheerios
½ cup (125 mL)                fresh strawberry halves, raspberries or frozen strawberries
½ cup (125 mL)                whole Milk
1 tbsp (15 mL)                sugar
1                             banana, sliced

Place all ingredients in blender. Cover and blend on high speed for 10 seconds; stop blender to
scrape sides. Cover and blend about 20 seconds longer or until smooth. Pour mixture into glasses
and serve immediately.

Banana Pineapple Hawaiian
Yield: 2 servings        Per serving: 300 calories, 9 grams protein

1 ½ cups (375 mL)              pineapple
½ cup (125 mL)                 skim milk powder
1                              banana
½ cup (125 mL)                 vanilla ice cream

Put all ingredients in blender and blend. Refrigerate amount not being served.

Apricot-Mango Frozen Yogurt Smoothie
Yield: 1 serving         Per serving: 263 calories, 9 grams protein

¾ cup (187.5 mL)               mango-vanilla yogurt, frozen in its own container
¾ cup (187.5 mL)               apricot nectar

Place frozen yogurt carton, with its top still on, under hot water and turn for a minute to loosen
yogurt from carton. Empty contents into blender with the apricot nectar. Blend until smooth.
Variations: Try frozen peach yogurt with peach nectar, frozen strawberry yogurt with fresh
orange juice, or frozen blueberry yogurt with fresh apple juice.
                                                                                                     14
Peanut Butter Shake
Yield: 1 serving             Per serving: 350 calories, 10 grams protein

1 tbsp (15 mL)               peanut butter
½                            banana, sliced
½ cup (125 mL)               whole milk
1 tbsp (15 mL)               vanilla ice cream

Combine all ingredients in blender. Mix until smooth.
Variations: Use chocolate milk and chocolate or mocha ice cream instead of the regular milk and
vanilla ice cream – for a chocolate banana treat!

Peach Yogurt Smoothie
Yield: 2 servings            Per serving: 242 calories, 8 grams protein

1 cup (250 mL)               sliced peaches
1 cup (250 mL)               plain yogurt
1 cup (250 mL)               whole
2 tbsp (15 mL)               honey

Put all ingredients in blender and blend. Refrigerate amount not being served.



OTHER
High Protein Cereal
Yield: 1 serving             Per serving: 300 calories, 19 grams protein

1/3 cup (80 mL)              uncooked rolled oats or Cream of Wheat
¾ cup (187.5 mL)             whole milk
¼ cup (62.5 mL)              skim milk powder

Cook cereal in high protein milk instead of water, according to package directions. When cooked, top
with brown sugar.

Tofu Spinach Dip
Yield: 2 cups                Per 1/3 cup serving: 225 calories, 13 grams protein

1 pkg (454 g)                Sunrise medium-firm tofu, well drained
1 pkg (62 g)                 dried vegetable soup
1 cup (250 mL)               Tofunaise or mayonnaise
1 can (227 mL)               water chestnuts, drained and chopped (optional)
1 pkg (300 grams)            frozen chopped spinach, thawed

Combine all ingredients and blend until well mixed. Refrigerate the dip overnight to enhance flavor.




                                                                                                       15
Easy Salmon Spread
Yield: 2 cups                 Per 1/4 cup serving: 235 calories, 13 grams protein

8 oz (240 g)                  cream cheese, softened
14 ¾ oz can (418 g)           red or pink salmon, drained and flaked
3 tbsp (45 mL)                finely chopped red onion
¼ tsp (1 mL)                  dill
1 tbsp (15 mL)                dijon mustard
2 tbsp (30 mL)                capers
                              crisp crackers or bagel chips

Line a 2 cup bowl or mold with plastic wrap. Beat cream cheese in medium bowl with electric mixer
on medium speed until smooth. Stir in salmon, 2 tablespoons of the onion, 1/8 tsp of the dill and the
mustard. Spoon into bowl lined with plastic wrap, pressing firmly. Cover and refrigerate at least 2
hours but no longer than 24 hours. Turn bowl upside down onto serving plate; removed bowl and
plastic wrap. Garnish spread with remaining 1 tablespoon onion, 1/8 tsp dill weed and the capers.
Serve with crackers.

Easy Cheesy Eggs
Yield: 3 servings             Per serving: 435 calories, 22 grams of protein.

3                             eggs
¼ cup (62.5 mL)               cream (10% MF)
2 tbsp (30 mL)                parmesan cheese
¼ cup (62.5 mL)               prepared mustard
3 tbsp (45 mL)                all purpose flour
¼ tsp (1 mL)                  salt
4 oz (112 g)                  cheddar cheese, cubed
4 oz (120 g)                  cream cheese, cubed

Combine eggs, cream, parmesan, mustard, flour and salt in blender and mix until smooth.
Continue blending and add cheddar cheese and cream cheese. Pour mixture into greased 1 qt.
casserole or 3 individual dishes. Bake at 3750 F for 45 – 50 minutes (15-20 minutes for small
dishes).

KELLY’S Mmmmmmm BREAKFAST
Yield: 1 serving   Per serving: 890 calories, 15 grams of protein.

1/3 cup (83 mL)               water
2/3 cup (167 mL)              half & half cream
4 tbsp (60 mL)                hot chocolate mix
1 pkg                         powdered Nestle Breakfast Anytime, French Vanilla
2 tbsp (30 mL)                sugar
4 drops                       vanilla extract
2 tsp (10 mL)                 butter
6 tbsp (90 mL)                Cream of Wheat

Mix and cook everything, EXCEPT cream of wheat, in medium sized saucepan over medium
heat until hot. Stir in cream of wheat and reduce heat (to lower than medium) stirring
constantly until thickened. Pour into large mouth soup bowl to cool slightly. Cover with
whipping cream. Thoroughly stir in the whipping cream until it’s dissolved and enjoy! If cereal
starts to thicken too much, stir in more whipping cream.


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