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turkey lettus wraps.
1 lb ground turkey
1/2 cup chopped scallions
2 cloves minced garlic.
1 tbsp minced ginger
1 small diced shallot.
head of your favorite lettus.
1/2 cup bean sprouts
1/4 cup shreded carrots
1/4 cup low sodium soy sauce
1/4 cup sweet Saki(optional but delicious, the alcohol will cook off)
1/4 cup chopped peanuts(just put some whole peanuts in a blender or food processor)
1/4 cup olive oil(optional)
its really simple...
olive oil in a large skillett.
start to cook off the turkey, and when its about half way done add everything except the lettus.
all you have to do when its done is grab a spoon and wrap the turkey in the lettus like a burrito and enjoy
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
¾ cup Quaker quick oats or old-fashioned oatmeal
4 egg whites
1/2 apple, diced
1 scoop protein powder
1 Tsp. Cinnamon
Yield: 1 large pancake
Serving Size: 1 pancake
Calories: 423
Protein: 39.5 g
Carbs: 53.5 g.
Fat: 6 g.
Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency.
Spray some non-stick spray on a frying pan and pour the mixture into the pan.
Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
1 lb chicken breast cut into cubes
1 bay leaf
1/4 cup marsala wine(if you cant get it use a dry white wine or maderia wine)
1 cup chicken stock or broth
2 potatoes cubed
1/2 cup carrots cut up
1/2 cup celery cut up
1 tsp rosemary, thyme, taragon, paprika
3 tbsp tomato paste
2 dash cayenne pepper if you want it spicey.
put it all in a slow cooker and stir it ever 1/2 hour for 1 hour. cook for another 2-3 hrs.no more that 3 hrs total.
if your not restricting carbs you can always add come bow tie pasta.
stuffed chicken breast.
use a light oil to sautee only 1 tbsp or olive oil
1/2 cup shitake mushrooms are preffered butif you cant get them any mushroom will do.
1/2 cup fresh spinach
2 medium tomaties, diced
2 cloves garlic, minced
1 small shallot or red onion diced
1/4 cup dry white wine(optional)
slice the chicken breast in half but not all the way through so you can make a pocket.
sautee all the veggies salt and pepper to taste(now that im thinking about it you can even use a no calorie cooking spray) except the spinach.
lay the spinach inside the chicken uncooked and spoon in the rest of the veggies.
bake a 400 for 15 min.
i love this over a bed of brown rice with grilled asparagus.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
grilled chicken with a thai peanut sauce:
2 tablespoons natural peanut butter
2 tablespoons coconut milk
1 tablespoon lime juice
1 tablespoon soy sauce
1/8 teaspoon red Thai curry paste
1/8 teaspoon chili paste
2 teaspoons granular Splenda
whisk everything in a boew until smoothe
Per Tablespoon: 44 Calories; 4g Fat; 2g Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs Per 2 Tablespoons: 87 Calories; 7g Fat; 3g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
just break out the old grill and go ahead and use this sauce like you would use a BBQ sauce. tour going to want to go ahead and grill some fresh corn on the cob with a light dusting of chinese 5 spice.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++=
marinades
one of my favorites is teryiaki:
1/4 cup low sodium soy
1/4 cup sherry
juice of 1 orange
zest of one orange
2 cloges garlic grated
same amouint of fresh ginger grated(u can use powdered garlic and ginger)
1/4 cup brown suger(optional if you dont mind the GI carbs)
whisk it all together, to make more just double or triple all the ingredients.
If you can have any healthy fats like olive oil try this.
1/4 cup olive oil
1/4 cup red wine vinegar
2 cloves garlic minced
1 tsp oregano, thyme, rosemary, capers,
1/2 diced small red onion.
whisk it all together just remember that alittle of this goes a long way, use sparingly.
this last one is great for fish, just about any fish
1/2 cup dry white wine
juice of one lemon
1 tsp capers,
black pepper
diced red bell pepper
1 diced shallot or verry small red onion
1/2 tsp old bay
pinch dill
This one actualy gets better after it sits for a good 24 hours.
after you marinade and grill the fish(black bass is my favorite) take some of the left over marinade and toss it in a frying pan for a min or so with freshly steamed or grilled veggies, no need for any kind of oil .
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
STUFFED PEPPERS!!!!!!!
get urself a bunch of green bell peppers!
3 large cans of peeled tomatoes
2 cups uncooked brown rice
2 lbs ground meat
4 cloves minced garlic
1 yellow onion finely diced
1 cup finley chopped mushrooms
1/4 cup chopped scallions
salt pepper
2 tbsp oregano
2 tbsp parsley
first cook the rice and let it get cold
put the somatoes in a blender until its one consistancy
cut the tops off the peppers and bull out the seeds in the middle
in a big bowl mix the rice, meat,spices,garlis,onion, scallions...well u get the idea...everything but the pureed tomatoes.
if you want to you can use the canned tomato sauce , not flavored or anything just plain.
in a big, deep baking dish put some tomato puree on the bottom,
stuff the peppers with the ground meat(pack them tight without breaking the pepper)
place them tight together in the baking dish so it looks like they cant fall over.
pour the rest of the tomatoes over top.
the meat and peppers will flavor the sauce perfectly.
My other suggestion is meat balls!
1 lb ground meat
1/2 cup pecorino romano cheese
1 tbsp oregano
1 egg
3 cloves garlic minced
1/2 tbsp basil(try to chop ur own fresh)
2 slices of natural whole wheat bread(toast it on low 3 times then put it in a blender to make bread crumbs)
1 yellow onion chopped
1 tsp parsley.
in a big bowl mix everything except the bread crumbs...
try to make a meat ball
if it wont hold add the bread crumbs 1 tbsp at a time until it holds together.
in a non stick skillet use some pam and brown them off then finish them in the oven at 350 for 40 min (cook them IN your favorite sauce when you bake them)
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++=
from the pm i got from another member who is using a diet from phil i put together this recipe. I hope im accurate that this would be ok to eat on that diet.
get urself a nice tuna steak and just loffow the instrustions below.
1 tuna steak cut into 1 inch cubes
1 green bell pepper cut into strips 1 inch thick then cut into 1 inch by 1 inch squares
1 head of broccoli
1 red onion quartered
2 tbsp olive iol
1 tsp cajun seasoning
1 clove garlic minced
mix the oil garlic and seasoning in a big bowl then toss everything else in it until its coated.
stick it on a skewer and grill it. it makes awesome tuna kabobs. u can use chicken as well.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++=
Whole wheat pizza
4 1/2 cups King Arthur White Whole Wheat Flour
1 3/4 teaspoons salt
1 teaspoon instant yeast
1/4 cup olive oil
1 3/4 cups water, ice cold
a few tablespoons chopped herbs (optional)
Semolina flour or cornmeal for dusting
Stir together the flour, salt, and instant yeast in the bowl of an electric mixer. By hand stir in the oil and the cold water until the flour is all absorbed. Add the herbs. Switch to the dough hook and mix on medium speed for 5 to 7 minutes, or as long as it takes to create a smooth, sticky dough. The dough should clear the sides of the bowl but stick to the bottom of the bowl (to me it looks like a tornado). Add a touch of water or flour to reach the desired effect. The finished dough will be springy, elastic, and sticky, not just tacky.
Transfer the dough to a floured countertop. Cut the dough into 6 equal pieces and mold each into a ball. Rub each ball with olive oil and slip into plastic sandwich bags. Refrigerator overnight.
When you are ready to make pizza (anytime in the next few days), remove the desired number of dough balls from the refrigerator at least 1 hour before making the pizza. Keep them covered so they don't dry out.
At the same time place a baking stone on a rack in the lower third of the oven. Preheat the oven to 450 degrees (you can go hotter, but I like the results I get at 450). If you do not have a baking stone, you can use the back of a sheet pan, but do not preheat the pan.
Generously dust a peel or the back of a sheet pan with semolina flour or cornmeal and get ready to shape your pizza dough. Uncover or unwrap the dough balls and dust them with flour. Working one at a time, gently press a dough round into a disk wide enough that you can bring it up onto your knuckles to thin out - you should be able to pull each round out to 12-inches or so. If the dough is being fussy and keeps springing back, let it rest for another 15-20 minutes. Place the pulled-out dough on the prepared sheet pan, and jerk the pan to make sure the dough will move around on the cornmeal ball-bearings (you don't want it to stick to the pan).
Add your toppings (less is more!) and slide the topped pizza onto the baking stone. Bake until the crust is crisp and nicely colored. Remove from the oven. I always finish with more freshly grate parmesan and a small drizzle of good quality extra-virgin olive oil.
Makes six 6-ounce pizza crusts.
next for the sauce
4 large ripe on the vine tomatos diced
2 cloves of garlic minced
1 tsb each of basil and oregano
1 small onion minced
1/4 cup red wine
1/2 small can tomatoe paste
2 tbsp olive oil
1/4 cup sugar or 2 whole peeled carrots
start in a big pot on medium high head with just the olive oil.
add onions and sautee for 2 min.
add garlic and sautee for 1 min.
next add the tomatoes and tomatoe paste.
once the tomato's start to break down add the rest of the ingredients.
if it gets to thick at any point just add alittle water.
your going to want to let this cook down for a good hour or so.
if you used carrots instead of sugar(to cut the acidity) remove them before you serve it.
no take the raw dough and roll it out onto a baking pan dusted with flour.
add as much sauce as you like then start thinking toppings.
any mixture of fresh veggies and meat will work great.
just remember all meat must be pre cooked before it goes on the pizza.
i use a mix of 1/4 cup of romano cheese with 1 cup of low fat mozzarella.
bake it at 450 for at least 10 min.
nutritional info for this kind of thing is tough because i dont know what your going to top it with, especially when your dealing with so many ingredients at such odd proportions. but i feel that this is the healthiest recipe for pizza i can come up with.
1 lb ground turkey
1/2 cup chopped scallions
2 cloves minced garlic.
1 tbsp minced ginger
1 small diced shallot.
head of your favorite lettus.
1/2 cup bean sprouts
1/4 cup shreded carrots
1/4 cup low sodium soy sauce
1/4 cup sweet Saki(optional but delicious, the alcohol will cook off)
1/4 cup chopped peanuts(just put some whole peanuts in a blender or food processor)
1/4 cup olive oil(optional)
its really simple...
olive oil in a large skillett.
start to cook off the turkey, and when its about half way done add everything except the lettus.
all you have to do when its done is grab a spoon and wrap the turkey in the lettus like a burrito and enjoy
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
¾ cup Quaker quick oats or old-fashioned oatmeal
4 egg whites
1/2 apple, diced
1 scoop protein powder
1 Tsp. Cinnamon
Yield: 1 large pancake
Serving Size: 1 pancake
Calories: 423
Protein: 39.5 g
Carbs: 53.5 g.
Fat: 6 g.
Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency.
Spray some non-stick spray on a frying pan and pour the mixture into the pan.
Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
1 lb chicken breast cut into cubes
1 bay leaf
1/4 cup marsala wine(if you cant get it use a dry white wine or maderia wine)
1 cup chicken stock or broth
2 potatoes cubed
1/2 cup carrots cut up
1/2 cup celery cut up
1 tsp rosemary, thyme, taragon, paprika
3 tbsp tomato paste
2 dash cayenne pepper if you want it spicey.
put it all in a slow cooker and stir it ever 1/2 hour for 1 hour. cook for another 2-3 hrs.no more that 3 hrs total.
if your not restricting carbs you can always add come bow tie pasta.
stuffed chicken breast.
use a light oil to sautee only 1 tbsp or olive oil
1/2 cup shitake mushrooms are preffered butif you cant get them any mushroom will do.
1/2 cup fresh spinach
2 medium tomaties, diced
2 cloves garlic, minced
1 small shallot or red onion diced
1/4 cup dry white wine(optional)
slice the chicken breast in half but not all the way through so you can make a pocket.
sautee all the veggies salt and pepper to taste(now that im thinking about it you can even use a no calorie cooking spray) except the spinach.
lay the spinach inside the chicken uncooked and spoon in the rest of the veggies.
bake a 400 for 15 min.
i love this over a bed of brown rice with grilled asparagus.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
grilled chicken with a thai peanut sauce:
2 tablespoons natural peanut butter
2 tablespoons coconut milk
1 tablespoon lime juice
1 tablespoon soy sauce
1/8 teaspoon red Thai curry paste
1/8 teaspoon chili paste
2 teaspoons granular Splenda
whisk everything in a boew until smoothe
Per Tablespoon: 44 Calories; 4g Fat; 2g Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs Per 2 Tablespoons: 87 Calories; 7g Fat; 3g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
just break out the old grill and go ahead and use this sauce like you would use a BBQ sauce. tour going to want to go ahead and grill some fresh corn on the cob with a light dusting of chinese 5 spice.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++=
marinades
one of my favorites is teryiaki:
1/4 cup low sodium soy
1/4 cup sherry
juice of 1 orange
zest of one orange
2 cloges garlic grated
same amouint of fresh ginger grated(u can use powdered garlic and ginger)
1/4 cup brown suger(optional if you dont mind the GI carbs)
whisk it all together, to make more just double or triple all the ingredients.
If you can have any healthy fats like olive oil try this.
1/4 cup olive oil
1/4 cup red wine vinegar
2 cloves garlic minced
1 tsp oregano, thyme, rosemary, capers,
1/2 diced small red onion.
whisk it all together just remember that alittle of this goes a long way, use sparingly.
this last one is great for fish, just about any fish
1/2 cup dry white wine
juice of one lemon
1 tsp capers,
black pepper
diced red bell pepper
1 diced shallot or verry small red onion
1/2 tsp old bay
pinch dill
This one actualy gets better after it sits for a good 24 hours.
after you marinade and grill the fish(black bass is my favorite) take some of the left over marinade and toss it in a frying pan for a min or so with freshly steamed or grilled veggies, no need for any kind of oil .
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
STUFFED PEPPERS!!!!!!!
get urself a bunch of green bell peppers!
3 large cans of peeled tomatoes
2 cups uncooked brown rice
2 lbs ground meat
4 cloves minced garlic
1 yellow onion finely diced
1 cup finley chopped mushrooms
1/4 cup chopped scallions
salt pepper
2 tbsp oregano
2 tbsp parsley
first cook the rice and let it get cold
put the somatoes in a blender until its one consistancy
cut the tops off the peppers and bull out the seeds in the middle
in a big bowl mix the rice, meat,spices,garlis,onion, scallions...well u get the idea...everything but the pureed tomatoes.
if you want to you can use the canned tomato sauce , not flavored or anything just plain.
in a big, deep baking dish put some tomato puree on the bottom,
stuff the peppers with the ground meat(pack them tight without breaking the pepper)
place them tight together in the baking dish so it looks like they cant fall over.
pour the rest of the tomatoes over top.
the meat and peppers will flavor the sauce perfectly.
My other suggestion is meat balls!
1 lb ground meat
1/2 cup pecorino romano cheese
1 tbsp oregano
1 egg
3 cloves garlic minced
1/2 tbsp basil(try to chop ur own fresh)
2 slices of natural whole wheat bread(toast it on low 3 times then put it in a blender to make bread crumbs)
1 yellow onion chopped
1 tsp parsley.
in a big bowl mix everything except the bread crumbs...
try to make a meat ball
if it wont hold add the bread crumbs 1 tbsp at a time until it holds together.
in a non stick skillet use some pam and brown them off then finish them in the oven at 350 for 40 min (cook them IN your favorite sauce when you bake them)
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++=
from the pm i got from another member who is using a diet from phil i put together this recipe. I hope im accurate that this would be ok to eat on that diet.
get urself a nice tuna steak and just loffow the instrustions below.
1 tuna steak cut into 1 inch cubes
1 green bell pepper cut into strips 1 inch thick then cut into 1 inch by 1 inch squares
1 head of broccoli
1 red onion quartered
2 tbsp olive iol
1 tsp cajun seasoning
1 clove garlic minced
mix the oil garlic and seasoning in a big bowl then toss everything else in it until its coated.
stick it on a skewer and grill it. it makes awesome tuna kabobs. u can use chicken as well.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++=
Whole wheat pizza
4 1/2 cups King Arthur White Whole Wheat Flour
1 3/4 teaspoons salt
1 teaspoon instant yeast
1/4 cup olive oil
1 3/4 cups water, ice cold
a few tablespoons chopped herbs (optional)
Semolina flour or cornmeal for dusting
Stir together the flour, salt, and instant yeast in the bowl of an electric mixer. By hand stir in the oil and the cold water until the flour is all absorbed. Add the herbs. Switch to the dough hook and mix on medium speed for 5 to 7 minutes, or as long as it takes to create a smooth, sticky dough. The dough should clear the sides of the bowl but stick to the bottom of the bowl (to me it looks like a tornado). Add a touch of water or flour to reach the desired effect. The finished dough will be springy, elastic, and sticky, not just tacky.
Transfer the dough to a floured countertop. Cut the dough into 6 equal pieces and mold each into a ball. Rub each ball with olive oil and slip into plastic sandwich bags. Refrigerator overnight.
When you are ready to make pizza (anytime in the next few days), remove the desired number of dough balls from the refrigerator at least 1 hour before making the pizza. Keep them covered so they don't dry out.
At the same time place a baking stone on a rack in the lower third of the oven. Preheat the oven to 450 degrees (you can go hotter, but I like the results I get at 450). If you do not have a baking stone, you can use the back of a sheet pan, but do not preheat the pan.
Generously dust a peel or the back of a sheet pan with semolina flour or cornmeal and get ready to shape your pizza dough. Uncover or unwrap the dough balls and dust them with flour. Working one at a time, gently press a dough round into a disk wide enough that you can bring it up onto your knuckles to thin out - you should be able to pull each round out to 12-inches or so. If the dough is being fussy and keeps springing back, let it rest for another 15-20 minutes. Place the pulled-out dough on the prepared sheet pan, and jerk the pan to make sure the dough will move around on the cornmeal ball-bearings (you don't want it to stick to the pan).
Add your toppings (less is more!) and slide the topped pizza onto the baking stone. Bake until the crust is crisp and nicely colored. Remove from the oven. I always finish with more freshly grate parmesan and a small drizzle of good quality extra-virgin olive oil.
Makes six 6-ounce pizza crusts.
next for the sauce
4 large ripe on the vine tomatos diced
2 cloves of garlic minced
1 tsb each of basil and oregano
1 small onion minced
1/4 cup red wine
1/2 small can tomatoe paste
2 tbsp olive oil
1/4 cup sugar or 2 whole peeled carrots
start in a big pot on medium high head with just the olive oil.
add onions and sautee for 2 min.
add garlic and sautee for 1 min.
next add the tomatoes and tomatoe paste.
once the tomato's start to break down add the rest of the ingredients.
if it gets to thick at any point just add alittle water.
your going to want to let this cook down for a good hour or so.
if you used carrots instead of sugar(to cut the acidity) remove them before you serve it.
no take the raw dough and roll it out onto a baking pan dusted with flour.
add as much sauce as you like then start thinking toppings.
any mixture of fresh veggies and meat will work great.
just remember all meat must be pre cooked before it goes on the pizza.
i use a mix of 1/4 cup of romano cheese with 1 cup of low fat mozzarella.
bake it at 450 for at least 10 min.
nutritional info for this kind of thing is tough because i dont know what your going to top it with, especially when your dealing with so many ingredients at such odd proportions. but i feel that this is the healthiest recipe for pizza i can come up with.
