I should be writing a paper but I've been messing around with a bag of Perfect Fit protein powder...probably the best I've ever had.
But I'll post about that later. On to the brownie:
2 TBS Perfect Fit Protein Powder (Casein can work too)
3 TBS low fat brownie mix (I used Trader Joe's)
1 TBS sour cream (fat free)
1-2 TBS almond milk
1 TBS cocoa powder
dash of salt
can add in an extra 1-2 egg whites
Spray a microwave safe mug with non stick spray. In a separate bowl, mix all ingredients together until a cake batter like consistency is achieved. Topple into mug and microwave for 60 seconds to 1:30 seconds.
Peanut butter 'icing'
2 tsp natural peanut butter
1 tsp almond milk (or whatever)
mix and spread
Calories: 250, Protein 13 g, fiber 2, happiness 100 g
