This dish reminds me of Spring, the fresh vegetables and pasta pair perfectly with the Parmesan sauce.  Best of all this dish has half the fat and calories as other other creamy pasta primavera dishes and you get a ton of fiber and protein in each serving.

This recipe was modified by Kraft Kitchens and picture is also Kraft Kitchens.

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Protein Java Freeze

•    ¼ cup skim milk
•    1 scoop Beverly International vanilla UMP
•    1 tsp instant coffee granules
•    2 no-calorie sweetener packets
•    11/2 cups crushed ice or 8 to 10 ice cubes

1.    In a shaker, combine coffee granules, and sweetener with ¼ cup hot water.  Give it a few shakes and then add ½ cup cold water and shake until mixed.

2.    Transfer coffee mixture to a blender with skim milk and ice.  Add Beverly International UMP and mix at low to medium speed until shake is just blended.  Pour and enjoy!

Servings: 1, Calories: 178, Fat: 4.75g, Carbs: 7.5g, Fiber: .5g, Sugars: 2g, Protein: 21.5g

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Healthy Chicken Salad

Grapes, apples, and walnuts make this healthy chicken salad delicious and good for you.

Servings: 2, Prep Time: 5 minutes

• 4.5 ounces cooked skinless lean chicken breast, chopped
• 1/3 cup red seedless graphes, halved
• 1/4 cup chopped walnuts
• 1/3 cup chopped celery
• 1/3 cup chopped apples
• 1/4 cup plain fat-free yogurt
• 2 tbsp of reduced fat mayo
• 2 no-calorie sweetener packets
• 1/4 tsp lemon-pepper seasoning
• salt to taste

1. In a medium bowl, combine yogurt, mayo, sweetener, lemon-pepper seasoning, and salt.  Stir until all ingredients are mixed well.
2. Add chicken and stir until chicken is full coated in mixture.
3. Add walnuts, grapes, celery, and apples.  Mix well and refrigerate until ready to serve.  Enjoy this healthy chicken salad!

Per Serving: 1 cup, Calories: 185, Fat: 4.5g, Carbs: 14g, Fiber: 3g, Sugars: 9g, Protein: 23g

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Prep Time: 15 minutes, Makes 8-10 servings

• 4 cups shredded iceberg lettuce
• 1 cup refried beans, heated if desired
• 2 cups cherry tomatoes, chopped
• 1 cup diced onions
• 1 cup canned black beans, heated if desired
• 6 ounces  lean ground beef
• 4 ounces roasted red peppers (not packed in oil) chopped
• 1/2 cup fat free sour cream
• 1/4 cup shredded fat-free cheese
• 3 1/2 teaspoons taco seasoning mix, dry
• salt, black pepper, lim juice to taste

1. Combine half of the tomatoes with all of the onions.  Season to taste with salt, black pepper, and lime juice.  Set aside.
2. Place lean ground beef in a non-stick skillet sprayed with non-stick spray and cook for 5 minutes over medium heat.  Drain  meat and place back in the pan.  Add remaining tomatoes taco seasoning and 2 tbsp. of water and cook over medium heat while stirring until mixed and heated.
3. In a large dish, layer ingredients in this order: lettuce, refried beans, tomato/onion mix, sour cream, black beans, “meat” mixture, shredded cheese, and red peppers.

Per Serving: 1 cup, Calories: 125, Fat: 1g, Carbs: 19g, Fiber: 8g, Sugars: 3g, Protein: 12g

For more healthy recipes like this healthy 7 layer Mexican dip, check out www.brookegriffin.com

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Time: 5 minutes, Servings: 1

• 1/2 cup fat-free milk
• 1/2 medium banana, sliced and frozen if time permits
• 3 no-calorie sweetener packets
• 1 scoop Vanilla flavored Beverly International Protein Powder
• 1 cup crushed ice
• 1/2 sheet or 2 crackers low-fat honey graham crackers, crushed

Place milk, banana slices, sweetener, Beverly International UMP, and ice in the blender.  Blend on the highest speed for 30-45 seconds (until completely blended).  Then stir in the graham crackers and enjoy!

Calories: 188, Fat: 2g, Carbs: 32g, Fiber: 2g, Sugars: 17g, Protein: 26g

To purchase Beverly International UMP protein powder, shop at brookegriffin.com

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Strawberry-Filled Cupcakes

Time: 25 minutes, Servings: 12

• 2 cups moist-style yellow cake mix (Pilsbury 50% less Sugar brand)
• 1/3 cup no-sugar-added applesauce
• 1/4 cup sugar-free strawberry preserves
• 1/2 teaspoon baking powder

1. Preheat oven to 350 degrees.
2. In a large mixing bowl, mix cake mix and baking powder.  Add applesauce and 1 cup of water, stir until blended.
3. Spray a 12 cup muffin pan with nonstick spray.  Evenly distribute cake mix among the cups.  Bake in the oven for 20-22 minutes.
4. While cupcakes are cooking, place preserves in the bottom corner of a Ziploc bag.  Snip the corner off with scissors, this will be used to squeeze the preserves onto the cupcakes.
5. Remove cupcakes from the oven.  Use a knife to carefully poke a small hole in the middle of the top of each cupcake.  Use the Ziploc bag to squeeze the preserves evenly into the holes you created in the cupcakes.  Allow to cool and enjoy this easy cupcake recipe!

Serving 1 cupcake: Calories: 92, Fat: 1.75g, Carbs: 19g, Fiber: 0g, Sugars: 9.5g, Protein: 0.5g

For more easy cupcake recipes, Follow Brooke on Twitter

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I have found great success in drinking protein shakes and weight loss.

Time: 2 minutes, Servings: 1

• 1/2 cup water
• 1/4 cup skim milk
• 2 tsp natural peanut butter
• 2 no-calorie sweetener packets
• 1 scoop Beverly International UMP Chocolate
• 5-8 ices cubes or 1 cup crushed ice

Directions:

Place all ingredients in a blender and blend at high speed for 1 minute.  Pour into a large glass and enjoy your healthy high protein shake!

Calories: 245, Fat: 7g, Carbs: 16, Fiber: 2g, Protein: 23, Sugars: 10

For more protein shakes and weight loss info follow Brooke on Twitter.

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Pina Colada Protein Smoothie

This Pina Colada Smoothie is delicious and adds protein to keep you feeling full!

Servings: 1, Time: 2 minutes

• ¼ cup pineapple juice, cold
• 1 scoop vanilla UMP (Beverly International UMP Vanilla Protein Powder)
• 3 tbsp sugar-free calorie-free coconut syrup
• 1 tbsp canned crushed pineapple in sugar-free juice (if you can find)
• 1 cup crushed ice or 5 to 8 ice cubes

Place all ingredients in blender with ½ cup water. Blend until desired consistency and enjoy!

Calories: 176, Fat: 1g, Carbs: 18g, Fiber: 1g, Sugars: 10.5g, Protein: 21.5g

For other pina colada smoothie recipes follow Brooke on Twitter

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Beverly International UMP Vanilla Protein Powder

If you have not yet tried cooking with Beverly International UMP protein powder you are missing out!  The protein powder which comes in three flavors, vanilla, chocolate, and cookies n creme is low in calories, fat, carbs and high in protein and is the best tasting protein powder out there!  Thank again Amy Steins for this amazing recipe!

Blueberry 7-UP UMP Cake

Servings: 3-4, Prep Time: 2 minutes, Cook Time: 25 minutes

4 scoops vanilla UMP
1/2 cup lowfat blueberry muffin mix (Martha White Mix, Pillsbury brand for example)
3/4 cup diet 7-Up

Mix all ingredients together and pour into a loaf pan. Bake at 350 for 25-30 min. Watch so it doesn’t get “overdone” and enjoy!

Calories 1/4 loaf: 130, Fat: .5g, Sugars: 4g, Carbs: 6g, Protein: 20g, Fiber: <1g

For more healthy and delicious recipes follow Brooke on Twitter

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