K Krush Fitness, LLC
High Protein Brownies
Preheat oven to 350 degrees. Spray a 9 x 9 baking pan with Pam Baking Spray. Combine all of the dry ingredients first, then add the wet ingredients and mix well. Pour batter into the pan and bake for 20-30 minutes until done (toothpick or knife comes out clean). Check first at 20 minutes and then every 2 minutes after. Do not overcook! Cool for about 10 minutes and then cut into 9 even squares.
Nutritional Information per Brownie:
Preheat oven to 350 degrees. Spray a bread pan with Pam. Mix all of the ingredients in a bowl and then press into the bread pan. Bake at 350 degrees for about an hour (optional: for the last 10 minutes of baking, spread ketchup or tomato sauce over the top). Makes 4 servings.
Nutritional Information per Serving:
Healthy Boneless Buffalo "Wings"
Preheat oven to 375 degrees. Spray a large, shallow baking pan or cookie sheet with Pam. Mix together panko and dry spices (you can use more or less spice depending on your preference). Make sure that the chicken is moist to start (you can rinse it with water or soak it in milk). Dip each piece of chicken in the whole wheat flour, then the egg whites, and finally coat with the panko breadcrumbs mixture. Spread out all of the finished chicken on the pan. Bake for 10 minutes, gently turn, and bake for an additional 10 minutes until fully cooked. You can stop here and enjoy baked chicken fingers (my kids' favorites!), OR dip in some wing sauce. (1/2 cup Frank's Red Hot Buffalo Sauce, 1/3+ tbsp fat-free plain Greek Yogurt [this will make the sauce more mild - add as much or as little as you want]. Use low-fat/fat-free Ranch or Blue Cheese dressing to dip [I like Bolthouse Farms Yogurt Dressings])
Nutritional Information for a 6 oz piece (includes all ingredients except dressing)