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EASY- High Protein-Low carb recipes


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about EASY- High Protein-Low carb recipes within the Diet & Bodybuilding category.

Excerpt: Snappy and yummy stuff! 50 Cloves of GARLIC and 1 lil ole chicken: *Makes 4 servings: 56 grams of protein- trace of carbs* 1 3 lb. chicken-cut into pcs. 3 T. Pure- Extra Virgin Olive Oil 50 peeled garlic cloves 2 T. Fresh lemon juice 1 t. dried Thyme

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  1. #1
    Classy Skank vixenbabe's Avatar
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    Lightbulb EASY- High Protein-Low carb recipes

    Snappy and yummy stuff!

    50 Cloves of GARLIC and 1 lil ole chicken:
    *Makes 4 servings: 56 grams of protein- trace of carbs*

    1 3 lb. chicken-cut into pcs.
    3 T. Pure- Extra Virgin Olive Oil
    50 peeled garlic cloves
    2 T. Fresh lemon juice
    1 t. dried Thyme
    1/2 t. fresh ground black pepper
    1/2 Cup chicken stock- OR low sodium canned stock

    Preheat oven to 375. Rinse chicken under cold water and pat dry with paper towels. In a large pan, heat oil over med. -high heat. When oil is hot, add chicken pcs. and garlic - sautee, turning occasionally, 5-10 minutes.

    Using a spoon, skim excess fat from pan. Add lemon juice, thyme,blacl pepper and chicken stock. Cover tightly and bake 35-45 minutes, or until chicken is tender.

    The above recipe will keep any vampire within 100 miles- AWAY!

    Mustard Chicken:

    *makes 4 servings; 59 grams protein, 8 grams carbs*

    2 lbs. chicken breasts- boneless
    1 1/2 Cups fresh or dried whole grain bread crumbs
    1/2 Cup grated Parmesan cheese
    2 minced garlic cloves
    2 T. Minced herbs-( rosemary, oregano,thyme,parsley)
    1 t. black pepper to taste
    3 T. Dijon mustard
    1 T. lime juice

    Preheat oven to 375. Rinse chicken under cold water and pat dry. In a shallow baking dish, combine bread crumbs, Parmesan cheese, garlic and fresh herbs, black pepper. Set aside.

    Combine mustard, lime juice and spread on both sides of chicken. Coat chicken with the bread crumb , cheese and herb mixture. Arrange the coated chicken on a well-greased baking pan. Bake until tender, about 30-45 minutes.

    Pesto Chicken:

    *Makes 6 servings; 62 grams of protein- 2 grams carbs*

    3 lbs. chicken pieces
    3 T. fresh lemon juice
    freshly ground black pepper
    3/4 Cup Basil Pesto( see recipe below)

    Preheat oven to 375. Rinse chicken and pat dry.

    In a large shllow baking dish, pour lemon juice over chicken pcs. Season to taste w/ black pepper. Set aside for 15 minutes.

    Drain chicken pcs. and arrange in a greased baking dish. Spread pesto over top of chicken. Bake 30-45 minutes til tender.

    ****PESTO****for above recipe
    (6 Grams protein and 2 grams carbs)

    2 Cups fresh basil leaves
    2 chopped garlic cloves
    3 T. walnuts
    1/2 Cup Parmesan Cheese
    2/3 Cup Extra Virgin Olive Oil
    Black pepper to taste
    Dash of Cayenne pepper.

    In a blender , puree all ingredients. Taste, and adjust seasonings. Cover and store in fridge.

    ENJOY!


  2. #2
    Classy Skank vixenbabe's Avatar
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    Coconut Curry Sauce:

    * Makes about 1 1/2 cups- each 1/4 cup serving: 2 grams protein- trace of carbs*

    SERVE THIS WITH GRILLED OR BAKED FISH, SHRIMP, CHICKEN OR RICE!

    1 T. Unsalted butter
    1 1/2 Curry powder
    2 minced garlic cloves
    2 t. FRESH minced ginger
    1/4 t. ground cardamon
    1 t. mustard seeds
    3/4 Cup all dairy-heavy cream
    1/2 Cup coconut milk
    1 T. Shredded unsweetned coconut
    1 T. fresh cilantro
    2 T. minced fresh mint
    Ground black pepper to taste

    In a med. saucepan, melt butter over med-high heat. When butter is hot and bubbly, add curry, garlic,ginger,cardamom and mustard seeds. Reduce heat to low and sautee 2-3 minutes, until mustard seeds begin to pop.

    Add cream, coconut milk, cilantro, mint and black pepper. Mix well with a spoon. Simmer gently for 5 minutes, stirring until thick and well mixed.

  3. #3
    Classy Skank vixenbabe's Avatar
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    Stuffed Roasted Bell Peppers w/ Shrimp, Feta Cheese and Olives:

    *Makes 6 servings- 18 grams protein- 3 grams carbs*

    1/2 lb. crumbles feta cheese
    2 T. Lemon juice
    2 T. Extra Virgin Olive Oil
    2 T. Finely chopped red onion
    1 clove minced garlic
    1 t. Dried oregano
    1/4 Cup Olives ( Kalamata are the best IF you can find 'em)
    1 Cup cooked baby shrimp, diced
    dash of Cayenne pepper
    1 each- red pepper, green bell pepper, gold pepper

    In a med bowl, using fork, combine all ingresd. except bell peppers. Mix well.

    Roast peppers DIRECTLY over a gas flame or under a preheated broiler. Using tongs, turn peppers OFTEN untl blistered. Place peppers in bowl with plate ontop. Let steam for 15 minutes to loosen skins. Peel off all charred skin.

    Slice roasted flesh into 2-inch wide strips. Spoon 1-2 T. filling at end of each strip and roll up til mixture is used up.

    ENJOY!

  4. #4
    Classy Skank vixenbabe's Avatar
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    California Burgers

    * Makes 4 servings- 61 grams protein- trace carbs)

    2 lbs. ground or chopped sirloin, or ground turkey.
    1/2 Cup diced onion sauteed in 2 T. unsalted butter.
    Black pepper to taste.
    4 T. goat or feta cheese

    In a large bowl, using your hands or wooden spoon, combine ground beef, sauteed onion and black pepper. Form into 4 patties. Stuff 1 T. goat or feta cheese into center of each patty and mold beef around it. Grill or pan fry until cooked to your liking.

  5. #5
    Classy Skank vixenbabe's Avatar
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    Nonstarchy Veggie Side Dishes:

    Broiled Eggplant:

    * Makes 4 side dishes each: 7grams of protein- 3 grams carbs*

    1LARGE eggplant-peeled if desired.
    1/4 Cup Pure Extra Virgin Olive Oil
    1 1/2 Cups Basil Pesto( from recipe above)
    1 t. dried orgeano
    1 t dried basil
    ground black pepper to taste
    1/2 Cup Parmesan cheese fro topping.

    Preheat brolier. Slice eggplant into 1/2-inch thick rounds. Lightly oil a baking sheet.

    Using pastry brush, brush one side of eggplant with olive oil. Arrange in a single layer, olive oil side up, on baking sheet. Broil 10 minutes, about 4 inches from the heat. Turn slices and spread pesto on top of eggplant. Sprinkle w/ oregano, basil and black pepper. Broil 10 more minutes untol; eggplant is tender. Sprinkle with Parmesan cheese and serve hot!

    Enjoy!

  6. #6
    Classy Skank vixenbabe's Avatar
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    Crustless Zucchini Quiche

    *Makes 8 side dish servings- 13 grams protein- trace of carbs*

    2 T. Pure Virgin Olive Oil
    1/2 Cup minced red onion
    1 clove minced garlic
    2 Lbs. zucchini, sliced into thin rounds.
    4 Eggs
    1 Cup all-dairy heavy cream
    1/4 Cup chopped fresh parsley
    2 t. dried oregano
    4 ounces diced chilies
    2Cups grated Monterey Jack Cheese
    black pepper to taste

    Preheat oven to 350. Un a large non-stick skillet, heat oil over med. high heat. When oil is hot add onion and garlic and sautee until soft. Add sliced zucchini and sautee for 5 minutes until barely tender.

    In alarge bowl, using a fork, WHISK eggs and cream until well blended. Stir in zucchini and onion mixture, parsley, oregano, chilies, Mont. Jack cheese and black pepper. Mix well. Spoon in a greased oven -proof casserole or a 9-inch pie pan and bake about 40 minutes or until egg custard is set in center. A knife inserted into the center of the quiche should come out clean. Let sit for 10 minutes before serving.

    ENJOY!

  7. #7
    Chemical Wizard obiwan9962's Avatar
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    very nice vixie
    k for u

  8. #8
    Da Pope
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    thank you sweetness

  9. #9
    Classy Skank vixenbabe's Avatar
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    You both are VERY welcome!

    Enjoy!

  10. #10
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    Re: EASY- High Protein-Low carb recipes

    great post, i gotta save this one

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