I wanna share you a very simple recipe for post workout snack. As we most know, post workout snack needs to be no fat, very low carb and moderate protein.

The main ingredient of this recipe is the egg whites. Now I am not saying I demonize egg yolks but since we need to keep the fat level low, we reserve the yolks for another use. If you want, you can always get egg white protein powder, just make sure there’s no added ingredients. I use NOW Foods brand and love it!

The recipe below is for 1 ramekin.

Steamed Egg White Custard

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Serves	1
Prep time	10 minutes
Cook time	10 minutes
Total time	20 minutes
Allergy	Egg, Fish
Dietary	Gluten Free
Meal type	Snack
Misc	Serve Cold, Serve Hot

A perfect low carb, low fat, high protein snack for post workout! Simple and easy to make too!

Ingredients

• 2 Large egg whites ((I used Now Foods Egg white protein powder) 2 Tbsp powder mixed with 6 Tbsp water)
• 2oz Wild Planet Sardines in Water ((pretty much half amount in the can))
• 1/2 teaspoon coconut oil for greasing the ramekin

Directions

Step 1
Heat the double boiler in high heat.
Step 2
If you are using fresh egg whites, separate the yolks (best done when eggs are still cold). Reserve the yolks for other use. Lightly beat egg whites. If you are like me using egg white protein powder, follow the directions on the jar. Now Foods, the brand that I used recommend mixing 2 Tbsp egg white powder with 6 Tbsp water to get 2 egg whites
Step 3
Mash the sardines (I used Wild Planet brand) and divide the mixture into 2. Make sure the sardines are only packed in water and salt.
Step 4
Lightly grease your ramekin with coconut oil.
Step 5
Line the bottom of ramekin with 1/2 of the sardine mixture, then topped with the egg whites.
Step 6
By this time, the water should be boiling high already. Reduce the heat to medium low. Place the ramekin in the double boiler, cover and let it cook for about 10 minutes or until the egg white has set.
Step 7
Remove from heat and wait until it cools down a bit before digging in!

Note

	Nutrition Facts   Servings Per Recipe: 1   Serving Size: 1 serving  Amount Per Serving    Calories 141.6   Total Fat 7.8 g   Saturated Fat 3.5 g   Polyunsaturated Fat 1.1 g   Monounsaturated Fat 2.1 g   Cholesterol 190.0 mg   Sodium 71.4 mg   Potassium 183.9 mg   Total Carbohydrate 1.8 g   Dietary Fiber 0.6 g   Sugars 0.8 g   Protein 16.5 g   Vitamin A 16.1 %   Vitamin B-12 8.0 %   Vitamin B-6 5.8 %   Vitamin C 3.5 %   Vitamin D 10.0 %   Vitamin E 0.3 %   Calcium 2.6 %   Copper 1.9 %   Folate 7.9 %   Iron 4.9 %   Magnesium 2.5 %   Manganese 4.0 %   Niacin 1.0 %   Pantothenic Acid     0.5 %   Phosphorus     11.8 %   Riboflavin 11.1 %   Selenium 0.1 %   Thiamin 1.2 %   Zinc 4.5 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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