Pseudo "Shortcake"

Shortcake with fresh strawberries & whipped cream

2 c. HDMB Pancake & Biscuit Mix
1 c. nonfat milk
1/4 c. Splenda, granulated
1 Tbsp vanilla extract
1 large egg

Preheat oven to 350F.

Lightly grease a cookie sheet with spray oil. Mix all ingredients in a large bowl until well combined (dough will be be sticky). Drop onto cookie sheet into four equal "lumps".

Bake for 30 minutes. Can be served warm or cold.

Serves 4

Per serving
Calories - 233
Carbohydrates - 36.4g
Sugars - 1.6g
Fiber - 3.6g
Fat - 2.8g
Saturated Fat - 0.7g
Cholesterol - 64.2mg
Protein - 14g
Sodium - 326.4mg

Toppings are extra. (As pictured above,  385 calories)

Protein Pancakes

Pancakes with fresh raspberries and whipped cream

2.5 c. HDMB - Pancake & Biscuit Mix
1.5 c. nonfat milk
1 Tbsp flax seed, ground
3 Tbsp water

Preheat skillet.

Mix flax and water in a small bowl and set aside. Combine pancake mix and milk until consistency is smooth. Add flax mix and combine thoroughly.

Spray skillet lightly with spray oil. Pour 1/4 c. of the batter onto the hot skillet. When edges of pancakes are dry, and bubbles popped do not fill in with wet batter, flip the pancake. Cook for 2-3 more minutes.

Serve hot.

Serves 4 (3, 1/4 c. pancake)

Per serving
Calories - 271.5
Carbohydrates - 46.5g
Sugars - 5.9g
Fiber - 4.9g
Fat - 2.4g
Saturated Fat - 0.4g
Cholesterol - 165.9mg
Protein - 16.7g
Sodium - 395.6mg

Pancake & Biscuit Mix

5 c. white flour
4 c. whole wheat flour
3 c. wheat graham flour (can use whole wheat)
2.5 c. instant nonfat dry milk
1/4 c. baking powder
1 Tbsp baking soda
1 tsp cream of tartar
1.5 c. Splenda, granulated (or other bake safe dry sweetener)
8 scoops whey protein powder, unflavored
1/2 c. flax seed, ground
2 Tbsp vanilla powder (optional)

Combine all ingredients thoroughly and store in an airtight container. (If you're like me and keep protein powder around, wash and save an empty 2 lb container. It will make the perfect storage vessel)

Makes 18 cups
Serving size 1 cup (approx. 130g)

HDMB Pancake & Biscuit Mix 1 cup (130g)	Bisquick Pancake and Baking Mix 1 cup (122.7g)	Jiffy Pancake/Waffle Mix 1 cup (114.2g)
Calories - 368.4 Carbohydrates - 65.8g Sugars - 2.2g Fiber - 7.1g Fat - 2.9g Saturated Fat - 0.5g Cholesterol - 20mg Protein - 20.7g Sodium - 553.6mg	Calories 485 Carbohydrate 78.8g Sugars - 3g Fiber 3g Fat 15.2g Saturated Fat 4.5g Cholesterol 0mg Protein 9.1g Sodium 1485mg	Calories -520 Carbohydrates - 88g Sugars - 4g Fiber - 4g Fat - 18g Saturated Fat - 4g Cholesterol - 9mg Protein - 8g Sodium - 1280mg

Sweet & Spicy Lemon Chicken

Inspired by Eating Well's Lime Honey Glazed Chicken

Sweet & Spicy Lemon Chicken with brown rice and salad

3 Tbsp Honey
2 Tbsp soy sauce, light
4 tsp Lemon peel/zest
6 Tbsp Lemon juice
1 Tbsp garlic, minced
1 tsp dill weed, dried
1/4 tsp cayenne pepper
20 oz boneless, skinless chicken breast (Four 5 oz breasts)

Mix honey, soy sauce, lemon zest, lemon juice, garlic, and spices in a large bowl. Add chicken pieces; stir to coat. Cover and refrigerate for 2 hours, stirring occasionally.

Preheat oven to 400°F

Remove the chicken from the marinade (reserve marinade) and place in a shallow baking dish.  Bake for 25 minutes.

Meanwhile, place the marinade in a small saucepan over medium-high heat and boil until reduced by about half and thickened to a glaze, 8 to 10 minutes.

Brush chicken with glaze and continue to bake for 10-20 minutes more or until an instant-read thermometer inserted into the center of the meat registers 165°F.

Serving Size: 1 breast (approximately 3.5-4 oz. cooked)

Per serving
Calories - 169.1
Carbohydrates - 10g
Sugars - 8.5g
Fiber - 0.2g
Fat - 0.8g
Saturated Fat - 0g
Cholesterol - 77mg
Protein - 33.1g
Sodium - 765.2mg

Chicken Taco/Burrito filling

Served over lettuce with cheddar cheese,
toasted thin corn tortillas (cut in strips),
tomato, sour cream, and
HDMB Greek Dressing. Calories - 474

300 gr chicken breast meat, no skin, cut into strips
1 med. tomato, diced (Image)
1/4 c. water
2 tsp cumin, ground
1 tsp garlic, minced (Image)

Put all ingredients in a skillet over medium heat. Stir to combine. Cover and simmer for 10-15 minutes, stirring occasionally, until chicken is cooked.

Serve over salad; or as a taco, burrito, enchilada filling

Served as a burrito with flour tortilla, cheddar cheese
tomato, sour cream. Calories - 504

Serves 4

Per serving (approx. 75gr)
Calories - 97
Carbohydrates - 2.3g
Sugars - 0.6g
Fiber - 0.5g
Fat - 0.8g
Saturated Fat - 0.1g
Cholesterol - 0.2mg
Protein - 17.9g
Sodium - 35.3mg