High-Calorie, High-Protein Baked Custard
Makes 4 servings
Ingredients: 2 cups whole milk 1 cup half-and-half 5 eggs 2/3 cup sugar ¼ teaspoon salt 1 teaspoon vanilla
Directions 1. Preheat oven to 350ºF. 2. Mix milk and cream in saucepan. Heat until mixture steams but does not boil. Remove from heat and cool. 3. Place eggs, sugar, and salt in a bowl and mix well. 4. Pour cooled milk slowly into the mixture and mix well. 5. Fill 4 single-serving baking dishes ¾ full. 6. Set dishes in a baking pan and put in the oven. 7. Pour hot water into the baking pan (do not add water to the custard dishes). The water level should be even with the custard. This helps custard to bake evenly and have a smooth texture. 8. Bake about 50 minutes or until a knife inserted in the custard comes out clean. 9. Serve warm or cool. 10. Store in the refrigerator.
Nutrient Information: (per serving): 380 calories, 42 grams carbohydrate, 14 grams protein, 18 grams fat, 9 grams saturated fat, 310 mg sodium, 240 mg calcium.
High-Calorie, High-Protein Instant Pudding
Makes 4 servings:
Ingredients: 1 box instant pudding mix 12-ounce can evaporated milk ½ cup whole milk Frozen whipped topping (optional) Chocolate syrup (optional)
Directions: 1. Wash the lid on the can of milk. 2. Pour the canned and the whole milk into a large bowl or blender container. 3. Slowly pour the instant pudding mix into the milk and mix or blend until smooth. 4. Pour into 4 dishes. Refrigerate and serve cold. 5. For more calories, top with frozen whipped topping and drizzle with chocolate syrup.
Nutrient Information: (per serving): 240 calories, 33 grams carbohydrate, 8 grams protein, 9 grams total fat, 5 grams saturated fat, 470 mg sodium, 390 mg potassium, 288 mg calcium.
High-Calorie, High-Protein Fruit Smoothie
Makes 1 large serving
Ingredients: 6 ounces (¾ cup) orange juice 1 banana 6 frozen strawberries (unsweetened) 1 ounce (3 tablespoons) protein powder
Directions: Place all ingredients in blender. Blend until smooth.
Nutrient Information (per serving): 320 calories, 60 grams carbohydrate, 19 grams protein, 2 grams total fat, < 1 gram saturated fat, 190 mg sodium, 1020 mg potassium, 160 mg calcium.