I use loads of liquid egg whites - in just about everything!
Here's a couple of recipes - one savoury, one sweet. For more, check out
http://katmillar.com/recipes Salmon egg white scramble 2 serves
Ingredients: 1 fresh salmon fillet – approximately 100g
4 large / 100ml egg whites
1 large whole egg
2 large Tbsp / 100g low fat cottage cheese
Salt and pepper to taste
Fresh parsley
Directions: 1. Cook salmon fillet in a hot non-stick pan on medium heat with a few sprays of olive oil. Remove skin from salmon and pat fillet with paper towels to remove excess oil.
2. Whisk egg whites and egg together, then stir in cottage cheese and seasonings.
3. Pour into hot fry pan. Let it sit for 30 seconds or so before pulling the sides in and stirring gently, taking care not to over-stir.
4. Top with fresh chopped parsley and serve immediately.
Nutritional Info (per serve): Calories – 175
Protein – 23.8
Carbohydrate – 2.7
Fat – 7.1
Apple souffle A low fat, low carb snack or pudding – with delicious tart apple and spices. It puffs up big – but it’s not big on calories! This recipe is low calorie / is gluten free / has no added sugar / has less than 2g fat per serve Ingredients: 1 large cooking apple – about 150g (I used Bramley)
3 scoops / 60g vanilla whey protein powder
1.5 tsp baking powder
1 tsp cinnamon
1/8 tsp ground cloves or nutmeg
8 large / 250ml liquid egg whites
1 medium courgette, peeled and chopped
1/2 tsp stevia powder (or sweetener of your choice)
1 tsp vanilla essence
Directions: 1. Preheat oven to 180 degrees / gas 4.
2. Chop apple into small chunks or slices. Lay along the bottom of a non-stick silicon cake pan and sprinkle with cinnamon. Alternatively, spray a metal cake tin with oil.
3. Blend all remaining ingredients in a jug blender.
4. Pour mixture into the pan and top with an extra dusting of cinnamon.
5. Bake in oven for about 20-25 minutes, until risen and firm to touch or when inserted skewer comes out dry.
6. Tip onto wire rack or chopping board. Allow to cool slightly before slicing and serving.
Nutritional Info (per serve): Calories – 47
Protein – 7.1
Carbohydrate – 3.2
Fat – 0.4
For more recipes, see
http://katmillar.com/recipes
<message edited by katmillar on 12 January 2012 09:26>