Grilled Shrimp Scampi

Grilled Shrimp Scampi
Serves 4

2 pounds shrimp, peeled and deveined, divided into four portions
4 tablespoons butter, softened
8 scallions, chopped (the white and green parts)
6 large garlic cloves, smashed and minced
Black pepper to taste
Crushed Red Pepper (optional, and I did not use it)
4 ounces white wine

1.  Preheat grill to get it hot.
2.  Prepare 4 sheets of heavy duty aluminum foil (or 8 sheets of regular foil) about 15 inches long
3.  Combine butter, scallions and garlic in a small bowl. Add black pepper and crushed red pepper (if desired.)
4.  Form each piece of foil into a boat shape. Place a portion of shrimp on the foil. Cover with 1/4 of the butter-scallion mix.
5.  Add 1 ounce of wine and seal each packet tightly.
6.  Place on hot grill for 7-8 minutes.
7.  Open and serve.

Nutritional Data:
Calories:       222
Fat:             12.6g
Sat fat:          7.6g
Chol:            191mg
Sodium:        193mg
Carbs:           3.8g
Fiber:            0.7g
Protein:       17.9g

Breakfast Bakes


Protein Breakfast Bakes
All versions make 2 servings.  Mix ingredients together, pour into greased loaf pan (approximately 4”x8”).  All version bake at 350F for 14-18 minutes, or until a toothpick inserted in the center comes out dry.  Do not overbake.  Serve warm (or cold) with whipped cream, Greek yogurt, or maple syrup.  Can be kept in the refrigerator, covered, for up to a week.   (The flaxseed is optional, and is a great way to boost your Omega-3 fatty acid level.  When you use the flaxseed, one portion has 1.3 grams of O-3 fatty acids, which is approximately the same as 4 fish oil capsules!)
Peanut Butter Version       (not pictured)          
2 egg whites
1/3 cup unsweetened applesauce
2 T peanut butter
½ c dried rolled oatmeal
1 scoop (4 Tbsp) vanilla protein powder
2 Tbspn milled flaxseeds
½ tsp baking powder
Cal: 232  Fat 11.9g, Sat Fat 2.2g, Chol 13.5mg, Sodium 311.1mg, Carb 22.5g, Fiber 8.4g, Protein 16g 



Nutella Version               
2 egg whites
1/3 cup unsweetened applesauce
2 T Nutella
½ c dried rolled oatmeal
1 scoop (4 T) vanilla protein powder
2 Tbspn milled flaxseeds
1 tsp cinnamon
½ tsp baking powder
Cal: 305, Fat 9.1g, Sat Fat 2.6g, Chol 15mg, Sodium 203.5mg, Carb 33.1g, Fiber 5.6g, Protein 18.5 



Pumpkin Version                            
2 egg whites
1 tsp vanilla extract
½ cup canned, solid-pack pumpkin (not pumpkin pie filling)
½ c dried rolled oatmeal
1 scoop (4 T) vanilla protein powder
2 T milled flaxseeds
1-2 tsp pumpkin pie spice
½ tsp baking powder
Cal: 214, Fat 5.4g, Sat Fat 1g, Chol 27mg, Sodium 150mg, Carb 23.3g, Fiber 6.8g, Protein 18.6g 

Banana Version             (not pictured)  
2 egg whites
1 tsp vanilla extract
1 very ripe banana, mashed
½ c dried rolled oatmeal
1 tsp cinnamon
1 scoop (4 T) vanilla protein powder
2 T milled flaxseeds
½ tsp baking powder
Cal: 259, Fat 3.8g, Sat Fat 0.9, Chol 27mg, Sodium 198mg, Carb 31.8g, Fiber 5.2, Protein 17.6g