Trail Mix Cookies

Lisa's Heart of Palm Salad


  • 2 cans of hearts of palm drained and sliced
  • 1 can of artichoke hearts (not marinated) chopped
  • 1can of button mushrooms whole
  • Cucumbers slices quartered
  • Grape tomatoes cut in half

Light Italian Dressing Ingredients

  • 1/2 cup apple cider vinegar
  • 1/3 cup virgin olive oil
  • 3 oz canola oil. (called for corn oil but I did not have it)
  • 1Tbsp sugar
  • 1/4 tsp black pepper
  • 1/4 tsp dried oregano
  • 1 tsp salt
  • Sprinkle of Italian seasoning
  • 1 garlic clove cut in half


  1. Make dressing and add the Heart of palm, artichokes, and mushrooms.
  2. Marinate for at least a few hours but overnight is better.
  3. A few hours before serving add the cucumbers and grape tomatoes, they add some crispness and color to the salad.
  4. Stir as it marinades to keep flavors developing.

Serve on a bed of butter lettuce or as a side on its' own

Optional: sprinkle it with sliced black and green olives and bacon bits.

Lisa's Pineapple Beans


  • 2x 14oz cans of canned brown beans in tomato sauce with liquid
  • 14 oz can kidney beans
  • 3Tbsp minced onion flakes
  • 1/2 cup hickory smoked barbecue sauce(I use Bull's Eye Old West Hickory)
  • 14oz can crushed pineapple drained
  • 1/2 cup brown sugar, packed
  • 1 1/2 tsp prepared mustard


  1. Place all 7 Ingredients in a 3 1/2 slow cooker
  2. Stir well
  3. Cover and cook on low for 6-8 hours or high for 3-4 hours
  4. Makes 6 1/2 cups

For potlucks double the recipe! When you double it instead of two cans of kidney beans use another kind of bean, e.g. white navy beans but you could pick any kind just make sure they are canned or already cooked.

Zucchini Muffins

A sprinkling of raisins and heart-healthy walnuts make these low fat muffins the zucchini equivalent of Morning Glory Muffins. Enjoy with a low fat smoothie for a great start to your day.

Cook Time: 20 minutes
Total Time: 20 minutes


  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1 tbsp baking powder
  • 1/4 tsp salt
  • 1/4 tsp nutmeg
  • 1/2 cup brown sugar
  • 1 cup shredded zucchini, packed
  • 1 tbsp lemon zest
  • 2 tbsp canola oil
  • 1 egg, lightly beaten
  • 3/4 cup fat-free milk
  • 1/3 cup raisins
  • 1/4 cup chopped Pecans or Walnuts


Preheat oven to 400 degrees. Line a 12-cup muffin pan with paper cases or spray pan with nonstick cooking spray. In a large bowl, stir together flour, baking powder, salt, nutmeg and sugar. In a medium bowl, combine zucchini, lemon zest, canola oil, egg and milk, stirring well.

Make a well in the dry ingredients; add zucchini mixture, raisins and walnuts. Stir until just moist. Do not over mix. Spoon batter into muffin cups. Bake for 20 minutes or until a toothpick inserted in the center comes out clean.

Per muffin: Calories 172, Calories from Fat 40, Total Fat 4.5g (sat 0.4g), Cholesterol 18mg, Sodium 185mg, Carbohydrate 29g, Fiber 2g, Protein 4g

Sweet Potato and Black Bean Burrito

Sweet potato, not only is just sweet to your taste buds but also good for your cardiovascular health. This starchy root vegetable is rich source of flavonoid anti-oxidants, vitamins, minerals, and dietary fiber that are essential for optimal health. See more...


  • 5 cups peeled cubed sweet potatoes
  • ½ teaspoon salt
  • 2 teaspoons canola oil or 2 teaspoons othervegetable oil or 2 teaspoons broth
  • 3 ½ cups diced onions
  • 4 garlic cloves , minced (or pressed)
  • 1 tablespoon minced fresh green chili pepper
  • 4 teaspoons ground cumin
  • 4 teaspoons ground coriander
  • 4 ½ cups cooked black beans (three 15-ounce cans, drained)
  • 2⁄3 cup lightly packed cilantro leaf
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon salt
  • 12 (10 inch) flour tortillas
  • fresh salsa


  1. Preheat the oven to 350*.
  2. Place the sweet potatoes in a medium saucepan with the salt and water to cover.
  3. Cover and bring to a boil, then simmer until tender, about 10 minutes.
  4. Drain and set aside.
  5. While the sweet potatoes are cooking, warm the oil in a medium skillet or saucepan and add the onions, garlic, and chile.
  6. Cover and cook on medium-low heat, stirring occasionally, until the onions are tender, about 7 minutes.
  7. Add the cumin and coriander and cook for 2 to 3 minutes longer, stirring frequently.
  8. Remove from the heat and set aside.
  9. In a food processor, combine the black beans, cilantro, lemon juice, salt, and cooked sweet potatoes and puree until smooth (or mash the ingredients in a large bowl by hand).
  10. Transfer the sweet potato mixture to a large mixing bowl and mix in the cooked onions and spices.
  11. Lightly oil a large baking dish.
  12. Spoon about 2/3 to 3/4 cup of the filling in the center of each tortilla, roll it up, and place it, seam side down, in the baking dish.
  13. Cover tightly with foil and bake for about 30 minutes, until piping hot.
  14. Serve topped with salsa.

Salsa Stuffed Meatloaf Muffins

Snowman Cookies

The original recipe used whole wheat bread crumbs instead of quinoa and extra lean ground beef instead of Turkey.


  • 1/2 cup cooked quinoa(subsitute bread crumbs)
  • 1/2 cup rinsed canned black beans
  • 2 green onions, chopped
  • 1 1/2 Tsp chili Powder
  • 1 Egg
  • 1/4 cup salsa
  • 1/8 Tsp fresh ground black pepper
  • 500g ground turkey (or extra-lean ground beef)
  • 1/2 cup grated low-fat chedder cheese
Pre-heat Oven: 400° F.    Prep time: 15 minutes
  • In a large bowl, combine, quinoa, black beans, green onions, chili powder, egg, and black pepper
  • Form into 6 even sized balls and place each in a 6 cup muffin tin, lighly greased or sprayed with Pam
  • With a spoon create a hole in the ball and fill with salsa and top with cheese
  • Bake for 15 minutes and broil for 3 minutes

Crockpot Oatmeal

  • 1 1/2 cups steel cut oats
  • 1 tsp cinnamon
  • 2 Tbsp maple syrup
  • 2 Tbsp brown sugar
  • 1 tsp vanilla
  • pinch salt
  • 6 cups water
  1. Combine ingredients in slow cooker
  2. Stir to combine
  3. Cover and set on low
  4. Cook for 7-9 hours, until mixture is creamy and oats are soft

Turkey and Quinoa Meatloaf

  • 1/4 cup quinoa
  • 1/2 cup water
  • 1 teaspoon olive oil
  • 1 small onion, chopped
  • 1 large clove garlic, chopped
  • 1 (20 ounce) package ground turkey
  • 1 tablespoon tomato paste
  • 1 tablespoon hot pepper sauce
  • 2 tablespoons Worcestershire sauce
  • 1 egg
  • 1 1/2 teaspoons salt
  • 1 teaspoon ground black pepper
  • 2 tablespoons brown sugar
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon water
  1. Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.
  2. Preheat an oven to 350 degrees F (175 degrees C).
  3. Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.
  4. Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.*
  5. Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let the meatloaf cool for 10 minutes before slicing and serving.
Servings: 5 servings
Nutritional Information: Per serving: 286 calories, 13.3 g fat
* Use your favorite BBQ sauce instead of brown sugar paste

Mexican Cheese Crisps

  • 1 plum tomato
  • 2 ripe medium avocados
  • 1 cup (250 mL) loosely packed fresh cilantro
  • ¼ cup (50 mL) finely chopped red onion
  • ½ tsp (2 mL) salt
  • ½ tsp (2 mL) coarsely ground black pepper
  • ½ 8-oz (250-g) block (5½ x 2 in./14 x 5 cm)
  • Colby & Monterey Jack or marble cheese blend
  • 1–2 limes, divided
  • 2 oz (60 g) cream cheese, softened
  • 1 tbsp (15 mL) mayonnaise
  • 1 tsp (5 mL) Southwestern Seasoning Mix
  1. Preheat oven to 375°F (190°C). Line Large Round Stone with Handles with Parchment Paper. Cut cheese block
    crosswise into twelve ¼-in. (6-mm) slices with Santoku Knife. Cut each slice in half, creating two squares; arrange
    2 in. (5 cm) apart on baking stone. Bake 14–17 minutes or until cheese appears lacy and golden brown. Remove
    baking stone from oven. Cool crisps 1 minute on baking stone. Remove crisps to Stackable Cooling Rack with
    Mini-Serving Spatula; cool completely.
  2. Meanwhile, for topping, juice limes with Citrus Press to measure 1½ tbsp (22 mL). Combine 1½ tsp (7 mL) of the
    juice, cream cheese, mayonnaise and seasoning mix in (2-cup/500-mL) Prep Bowl; whisk until smooth with Stainless
    Mini Whisk. Spoon topping into small resealable plastic bag; secure bag and set aside.
  3. Seed and dice tomato using Utility Knife; set aside. Peel and remove pits from avocados using Avocado Peeler.
    Coarsely chop cilantro and finely chop onion with Food Chopper. Add avocado, cilantro, onion, remaining 1 tbsp
    (15 mL) lime juice, salt and black pepper to Stainless (2-qt./2-L) Mixing Bowl; mash until well blended using
    Mix ‘N Masher. Place scant Small Scoop of avocado mixture onto each crisp. Trim corner of bag filled with
    topping using Professional Shears; drizzle over avocado mixture. Garnish with diced tomato.
Yield: 24 appetizers
U.S. Nutrients per serving (1 appetizer): Calories 60, Total Fat 5 g, Saturated Fat 2 g, Cholesterol 10 mg, Carbohydrate 2 g, Protein 2 g, Sodium 90 mg, Fiber 1 g
Cook’s Tip: If desired, taco seasoning can be substituted for the Southwestern Seasoning Mix.

Peanut Butter Dip

  • 1/2 Cup Smooth Peanut Butter
  • 3 Tbsp Orange Juice
  • 1 ½ tsp Corn Syrup
  • 1 Cup frozen whipped topping, thawed (Cool Whip)
  1. Combine first 3 ingredients in small bowl
  2. Fold in whipped topping until just combined. Makes about 1-1/3 cups
Servings: 8 servings (1/4 cup per serving)
Nutritional Information: Per serving: 40 calories, 0 g fat (0 g saturated), 0 mg cholesterol, 120 mg sodium, 10 g carbohydrate, 2 g fiber, 1 g protein

Mango Confetti Salsa

  • 1 Large Mango
  • 1/2 Small Jimica
  • 1/3 Orange Bell Pepper
  • 1 Jalapeno Pepper, stemmed
  • 1/3 Small Red Onion (see Cook's Tip)
  • 1 Tbsp Fresh Lime Juice
  • 1/4 tsp Salt
  • 1/2 tsp Chili Lime Rub
  • Tortilla Chips (Optional)
  1. On Large Grooved Cutting Board, cut mango using Mango Wedger. Remove skin from mango using Avocado Peeler. Peel jicama using Serrated Peeler. Dice mango, jicama and bell peppers into 1-in. pieces using Chef’s Knife. Cut jalapeño in half; remove seeds using Core & More
  2. Combine mango, jicama, bell peppers, jalapeño and onion in Manual Food Processor; cover and pump handle until coarsely chopped. Add lime juice and salt; pump handle to chop to desired consistency, removing lid and scraping down sides of bowl as necessary using Mini Mix ‘N Scraper®. Pour salsa into serving bowl. Sprinkle with rub. Serve with tortilla chips, if desired
Cook's Tips: Use the Veggie Wedger to cut the onion into wedges. Use two wedges for this recipe.
Servings: 8 servings (1/4 cup per serving)
Nutritional Information: Per serving: 40 calories, 0 g fat (0 g saturated), 0 mg cholesterol, 120 mg sodium, 10 g carbohydrate, 2 g fiber, 1 g protein

Black-Bean and Tomato Quinoa

Quinoa is a fast-cooking, protein-packed whole grain. Steamed, it makes a perfect partner for lime-spiked black beans and fresh tomato.
Yield: Makes 4 very large (side dish) servings
Active Time: 20 minutes
Total Time: 45 minutes
Points per Serving: 10
  • 2 teaspoons grated lime zest
  • 2 tablespoons fresh lime juice
  • 2 tablespoons unsalted butter, melted and cooled
  • 1 tablespoon vegetable oil
  • 1 teaspoon sugar
  • 1 cup quinoa
  • 1 (14- to 15-ounce) can black beans, rinsed and drained
  • 2 medium tomatoes, diced
  • 4 scallions, chopped
  • 1/4 cup chopped fresh cilantro
  1. Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.
  2. Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
  3. Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.
  4. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.
Nutritional Information: Per serving: 382 calories, 12 g fat (4 g saturated), 15 mg cholesterol, 446 mg sodium, 55 g carbohydrate, 10 g fiber, 14 g protein

Slow Cooker Turkey Chili Recipe

Prep time: 20 minutes
cooking time: 4 hrs on high, 8 hrs on low
Servings: 6
Points per serving = 6
What you need:
  • 1 pound ground turkey breast
  • 1 medium green bell pepper, chopped(I don't like these so I omit them when I cook this)
  • 1 medium red onion, chopped
  • 1 Tbsp. canola oil
  • 2 cans diced tomatoes (I like petite diced)
  • 1 can kidney beans, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 1 cup frozen corn kernels (optional)
  • 2 Tbsp. chili powder
  • 1 Tbsp. cumin powder
  • 1 tsp. smoked paprika
  • splash of Tobasco sauce (to taste)(I use Louisiana Hot Sauce)
  • salt and black pepper to taste
  • reduced-fat sour cream, cheese, diced green onions, tobasco sauce, and/or baked corn chips for serving
How to do it:
  1. Put the tomatoes, kidney beans, black beans, frozen corn kernels, and spices into the slow cooker.
  2. In a large nonstick skillet, sautee the peppers and onions in the canola oil on medium heat. When the onions are soft, add the ground turkey and continue to cook, breaking the turkey up into small chunks with a spatula or spoon. When the turkey is browned and cooked through, add the turkey, bell pepper, and onion mixture to the crock pot and stir to combine.
  3. Cook the chili on high for 3-4 hours or on low for 8 hours. Season with salt, pepper, and Tobasco to your taste.

Protien Balls

  • 2 table spoons of organic natural peanut butter (no salt or sugar added)
  • 2 table spoons of agave nectar.
  • 1/2 cup of naturally flavoured vanilla protein powder sweetened with a natural sweetener.
  • two table spoons of organic shredded coconut
  • 1 table spoon of slivered almonds
  • 1 tbsp of raisins
  1. Mix peanut butter, agave nectar and protien powder together well
  2. Add in coconut, almonds & raisins
  3. Separate mixture into 3 equal portions and roll into balls, put them in the fridge to set
  4. Chop some fresh celery, apple,carrots, and pack it with you in a Tupperware container. Grab one of your protein balls and you have 1 meal taken care of
Recipe from

Cranberry Quinoa Mini Muffins

Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combine with almonds and cranberries for a moist and delicious treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber.
Servings: 36

Here's what you need:

  • 1 cup unsweetened rice milk
  • 1 Tablespoon ground flaxseeds
  • 1/4 cup safflower oil
  • 1/3 cup pure maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • zest from 1 small lemon
  • 1 cup whole wheat flour
  • 1/2 cup ground almonds
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon freshly ground sea salt
  • 1/2 teaspoon freshly ground cinnamon
  • 1/2 teaspoon ground cardamom
  • 1 1/4 cups cooked quinoa
  • 1/3 cup finely chopped dried cranberries
  • 1/4 cup organic turbinado raw cane sugar
  1. Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside.
  2. In a medium sized bowl combine the rice milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest.
  3. In a separate bowl combine the flour, ground almond, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries.
  4. Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin. Bake for 30 minutes or until golden.
Nutritional Analysis: One serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protein.
Recipe from Tommy Europe Newsletter

Moroccan Mixed Bean Soup with Pasta

  • 1 tbsp olive oil
  • 2 onions, chopped
  • 2 cloves garlic, finely chopped
  • 1 tbsp finely chopped fresh ginger root
  • 1 tsp garam masala
  • ½ tsp ground turmeric
  • ¼ tsp cayenne
  • ¾ cup dried red lentils, rinsed
  • 1 28-oz can plum tomatoes, with juices
  • 8 cups vegetable or chicken stock or water
  • 1 can chickpeas
  • 1 can white kidney beans
  • ½ cup broken whole wheat or regular spaghetti
  • 3 tbsp lemon juice
  • ¼ tsp pepper
  • Salt to taste
  • 1/3 cup chopped fresh cilantro
  • Pecorino or other cheese to garnish


  1. Heat oil in a large saucepan on medium heat. Add onions, garlic and ginger and cook gently for a few minutes, or just until onions wilt.
  2. Add garam masala, turmeric and cayenne. Cook for 3 minutes. If mixture begins to stick or burn, add ½ cup water.
  3. Stir in lentils, tomatoes and stock. Bring to a boil, reduce heat and simmer gently for 20 minutes.
  4. Add chickpeas and beans and simmer for 20 minutes.
  5. Add spaghetti and cook for 15 minutes, or until pasta is very tender. Stir in lemon juice and pepper. Taste and adjust seasonings, adding salt if necessary. Serve sprinkled with cilantro and cheese.
Suggested wine pairings: any light, acidic red should do the trick. We had it with a French Beaujolais (made with the Gamay grape). I’d recommend Gamay, Pinot Noir or Merlot.
Recipe taken from, click here for original recipe

Mexican Cauliflower Soup

  • 3 Tbsp Olive Oil
  • 4 Cups Sliced Yellow Onions
  • 4 Tsp Ground Cuman
  • 1 Large head Cauliflower, cored and chunked
  • 2 Large Russet Potatoes, peeled and diced
  • 6 Cups Water
  • Black Pepper
  1. Heat Olive Oil in a large pot, add onions and cook until translucent.
  2. Add cumin and cook, stirring well for a minute or 2
  3. Add Cauliflower, potato and water.
  4. Bring to a boil, then reduce heat and simmer until potato and cauliflower are tender
  5. Add pepper, cool a bit and then puree in blender or with a handheld blender in the pot until smooth.
  6. add water to thin if necessary
  7. Salt to taste or I like to use Maggi and marble it with a fork to make it pretty:-

Snowman Cookies

Snowman Cookies


  • 1 cup butter, softened
  • 1 package (8 ounces) cream cheese, softened
  • 2 cups sugar
  • 1 egg
  • 1 teaspoon Spice Islands® pure vanilla extract
  • 1/4 teaspoon almond extract
  • 1/4 teaspoon coconut extract
  • 3-1/2 cups all-purpose flour
  • 1 teaspoon baking powder
  • Miniature semisweet chocolate chips, milk chocolate kisses and green and red M&M's
  • 1 cup confectioners' sugar
  • 1 to 2 tablespoons milk
  • 1/8 teaspoon coconut extract
  • Red and/or green food coloring
  • In a large bowl, cream butter, cream cheese and sugar until light and fluffy. Add egg and extracts; mix well. Combine flour and baking powder; gradually add to creamed mixture and mix well. Cover and chill overnight.
  • Form dough into 90 balls, 30 each 1 in., 3/4 in. and 1/2 in. Position one ball of each size on an ungreased baking sheet to form a snowman. Repeat with remaining balls.
  • Bake at 325° for 18-20 minutes or until lightly browned. Remove from oven; immediately add chocolate chip eyes and M&M's buttons. Carefully remove cookies from baking sheets to wire racks.
  • For frosting, combine the sugar, milk and extract in a small bowl until smooth. If two colors of frosting are desired, transfer half of the frosting to another bowl. Add food coloring to frosting. Cut a small hole in the bottom corner of a resealable plastic bag; fill with frosting. Pipe around each snowman's neck to form a scarf. Use frosting to attach a chocolate kiss hat to each snowman. Yield: about 2-1/2 dozen.

Pesto Pasta

  • 2 cups basil leaves, packed
  • 2 large cloves garlic
  • 1⁄4 cup pine nuts
  • 3⁄4 cup olive oil (or less)
  • 1⁄4 cup Parmesan cheese, shaved
  • 1⁄2 tsp salt
  • 1⁄2 lb pasta, cooked as directed on package
  1. In a food processor or blender, puree all ingredients except pasta until smooth. In a large saucepan over medium heat, add mixture to cooked pasta. Heat thoroughly; top with more freshly shaved parmesan cheese. Serve with crusty bread. Yields about five servings.
Nutritional info per serving: 550 calories, 40 g fat (1 g saturated), 37 g carbohydrates, 10.4 g protein
Recipe taken from, click here to view original article.

Lentil, Sweet Potato and Apple Stew

  • 1 Tbsp olive oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 2 tsp coriander
  • 1 tsp paprika
  • 2 celery stalks, cut into chunks
  • 1 sweet potato, peeled and cut into 1-inch chunks
  • 3 1/2 oz dried lentils
  • 2-3 small yellow squash, cut into chunks
  • 1-2 Granny Smith apples, peeled, cored and cut into large chunks
  • 1/2 tsp sea salt
  • 1/2 tsp ground pepper
  • 1 1/2 cups low sodium vegetable broth
  1. Heat oil on medium-high in a large heavy pot. Add onion and cook five minutes, until softened and starting to turn golden. Add garlic, coriander and paprika, and cook for one minute. Add celery, sweet potato, lentils, squash and apples; stir for one to two minutes. Add salt and pepper. Pour in vegetable broth, cover, bring to boil, and then simmer gently for 35 to 40 minutes until lentils are soft and cooked through. Serve hot with fresh bread. Yields two servings.
Nutritional info per serving: 410 calories; 9 g fat (1 g saturated, 0 g trans fat); 67 g carbohydrate (22 g fiber, 19 g sugar); 20 g protein
Recipe taken from, click here to view original article.