1 scoop (30g) protein powder
1 1/2 Tbsp natural peanut butter
1/2 tsp water
1 Tbsp sugar-free chocolate chips
In a small mixing bowl, mix together the protein powder, egg, natural peanut butter, and water until well blended. Pour this into a microwave-safe bowl. We use a 2 cup Pyrex glass bowl. Drizzle the chocolate chips across the top. They will end up sinking as they cook, so this gives them a chance to be well distributed throughout the brownie.
Here is what the mixture looked like before going into the microwave oven, before the chips are sprinkled on. The blue plate the glass container is on is a small salad plate, about the size of my spread fingers.
Microwave for about a minute. Microwaves all vary, so if it doesn't look quite done yet you can of course add on a few more seconds to finish it off. It will definitely expand while it cooks!
We use EAS Whey protein powder which is 130 calories and 1g net carbs per scoop. Our peanut butter is the Skippy Natural which is about 140 calories and 4g carbs for this amount. For sugar-free chips, we use Hershey's which is 70 calories and 7g carbs. So add in the egg (70 cal, 0 carb) and you've got a total of:
carbs: 12g carbs
This is for the entire brownie. It's fairly dense so for us this makes two servings. So I'd say 205 calories and 6g carbs per person.
You can add in whipped cream on top, raspberries, strawberries, blueberries, or whatever else strikes your fancy. You can also mix in walnuts or pecans before you do the cooking. Just remember to account for those extra items when you add up the total nutrition information.
|Microwave Low Carb Recipes|
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Lisa Shea's Library of Low Carb Books