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EASY- High Protein-Low carb recipes

I'm going to see who is paying attention! lol

Roasted Pecan Clusters( I make these for my neighbor's at Christmas)

3 Tbs. butter
3 cups pecan pieces
6 (2 0z) chocolate candy coating squares
Melt butter in a 15x10 inch cookie sheet while oven preheats to 300 degrees. Spread pecans in pan,tossing to coat with butter.Bake at 300 for 30 minutes,stirring twice.
Melt chocolate in heavy saucepan over low heat.Cool 2 minutes;add pecans and stir til well coated. Drop onto wax paper. Cool and peel from wax paper;store in airtight container, or like me---GIVE 'EM AWAY!

ENJOY! Well, not toooo much!:)
 
Ok, I'll get serious again. :)

Smoky Catfish

1 pound catfish or any other fish you like
2 Tbs. lemon juice
1 Tbs. low salt soy sauce
1 1/2 tsp liquid smoke
1 clove garlic,finely chopped
1 Tbs. fresh snipped chives

If fish fillets are large, cut into 4 serving pcs. Arrange pcs. in baking dish, sprayed with non-stick cooking spray. Mix remaining ingreds. except chives;brush over fish. Cover and put in fridge for about 30 minutes.

Heat oven to 400 degrees. Bake uncovered until fish flakes with a fork, 20-25 minutes. Sprinkle with chives.

ENJOY!

Makes 4 svgs- 10 grams carbs 1 gram carbs
 
Chicken Fricassee

2 Tbs, pure pressed x-tra virgin olive oil
2 Tbs. unsalted butter
1 large diced onion
4 minced garlic cloves
2 Lbs. boneless chicky breasts-diced
2 cups sliced white or brown 'shrooms
1 13 ounce can artichoke hearts, packed in water,drained,rinsed and diced.
black pepper to taste
1/4 tsp. cayenne pepper
1 1/2 cups all-dairy heavy cream
2 Tbs. Dijon mustard
1 cup fresh green peas(frozen if you can't find fresh) steamed or thawed


In a large saucepan, heat butter and oil over med-high heat. When hot, add onion and garlic and saute until soft, about 5 minutex. Add diced chicken to pan and saute until barely tender,about 6 minutes. Add 'shrooms,artichokes,black pepper and cayeene pepper and mix well.

Add cream and mustard and simmer over low heat until reduced to a creamy comsistency, about 15 minutes. DO NOT BOIL! Add peas,taste and adjust seasonings. Serve with brown rice.

Makes 4 svgs.- each svg-61 grams protein- 14 grams carbs(NOT INCLUDING BROWN RICE)

ENJOY!
 
Crunchy Baked Fish

1 pound lean fish fillets of your choice
1/3 Cup crushed cheese flavored crackers
1 tsp. parsley flakes
3 Tbs. Russian dressing-low cal if you must

Heat oven to 450 degrees. If fish fillets are large,cut into 4 serving pieces. Mix crackers and parsley. Brush both sides of fish with Russian dressing;coat one side of fish with cracker mixture. Place fish,cracker side up,on cookie sheet sprayed with non-stick cooking spray. Bake uncovered until fish flakes easily with fork,10 -15 minutes.

4 servings- 19 grams protein- 7 g's carbs.


ENJOY!
 
Pretzel Pork with Sauerkraut Relish

6 Pork Chops,about 1/2 inch thick
1 egg, slightly beaten
2 Tbs. water
1/2 tsp. garlic powder
1/2 Cup crushed pretzels
2 Tbs. butter or margarine

Mix egg, water and garlic. Dip pork chops into egg mixture, coat with crushed pretzels. Heat 1 tsp. butter in nonstick skillet over med. heat until melted. Cook pork, turning once,until done, about 8 minutes.Remove pork from skillet; keep warm.

Sauerkraut Relish:

1 can (8 oz) sauerkraut, rinsed and drained well.
1/4 Cup red or green pepper
2 Tbs. finely chopped onion
1/2 tsp. caraway seeds
1 tsp. sugar- I've used splenda

Mix all ingreds; cover and put in fridge at least one hour.

Makes 6 servings: 18 grams protein- 7 g's carbs

ENJOY!
 
Greek Rice

2 Tbs. pure-pressed virgin olive oil
1 diced small yellow onion
1 minced garlic clove
1 1/2 vup long grain brown rice
3 cups chicken stock
2 Tbs. fresh lemon juice
2 tsp.dried oregano
1/3 cup diced olive
1/3 cup fresh minced parsley
black pepper to taste
1/2 cup feta cheese

In a med. saucepan with a tight fitting lid, heat oil over med-high heat. When oil is hot, add onion and garlic and saute until soft-about 5 minutes. Add rice and saute 2 minutes-stirring every once in awhile. Add chicken stock. Bring to a boil.Cover and reduce to low heat. Simmer 45-50 minutes.Remove from heat and let sit covered for 10 minutes. Remove lid and fluff rice with fork. Add lemon,oregano,olives,parsley and black pepper. Stir in fets cheese and mix well.

ENJOY!
 
Chicken, Ham and Cheese " Turnovers"

Makes 4 servings: protein 50 g's- carbs- 7

4 thin slices of prosciutto
4 slices mozzarealla cheese
4 bonelss-skinless chicken breasts(pound to 1/4 inch thickness)
toothpicks
2 tsp. extra virgin olive oil
2 tsp. unsalted butter
2 Tbs. plus 2 tsp. dry white wine
1 Tbs. plus 1 tsp. parsley-chopped.

Plaace 3/4 slice of prosciutto and 3/4 slice of cheese on each flattened chicken breast. Fold in 1/2. Secure with a wooden toothpick or small skewers. Heat oil and butter in sausepan over med-high heat. Saute chicky turnovers 3/4 minutes per each side, OR until chicky is barely opaque throughout. Add wine and simmer 5 minutes. Sprinkle with parsley before serving.

ENJOY!
 
Gouda Strata

Makes 6 servings- Protein 14 grams- Carbs- 9 grams


2 Tbs. margarine or butter
6 slices THIN sliced whole wheat bread
1/2 cup shredded Monterey Jack Cheese
1 cup shredded Gouda Cheese
1/4 cup finely chopped onion ( 1 small onion)
1 tsp. dry mustard
1/2 tsp. salt ( if you must have it)
3 eggs
1 egg white
1 1/2 cup skim or whole milk
1/4 tsp. hot pepper sauce
1 large glove garlic,chopped

Heat oven to 325 degrees. Spread butter or marg. on 1 slice of each side of whole wheat bread. Cut ea. slice diagonally into 4 triangles. Arrange 16 triangles against the sides of and botton of ungreased baking dish, 8x8 inch dish works best. Mix cheeses,onion, garlic,mustard and salt;spread over bread. Arrange remaining 8 bread triangles onto cheese mixture. Mix remaining ingreds.;pour over bread. Bake uncovered until knife inserted comes out clean, about 1 hour. Let stand 10 minutes before serving.

ENJOY!
 
I hope I did not already have this recipe posted- Forgive me if I have.

Crustless Tuna Quiche

24 grams protein- 6 g's carbs- MAKES 6 servings

2 cans (6 1/2 oz. )tuna in water, dranied
1 cup shredded Swiss Cheese ( 4 oz.)
1/2 cup chopped onion ( bout 1 med. onion)
2 Tbs. all purpose flour
2 eggs
2 egg whites
1 cup milk - you can use skim if you must
3/4 tsp. salt
1/8 tsp. red pepper sauce

Heat oven to 350. Toss tuna, cheese, and onion with flour. Spread in a pie plate 9x1 1/4 inches,sprayed with nonstick cooking spray. Beat eegs and egg whites slightly;beat in remaining ingreds. Pour egg mixture over tuna. Bake uncovered until knife comes out clean,35-40 minutes.Let stand 10 minutes before cutting.

ENJOY!
 
Sweet Tater's with Spiced Chicken(QUICK AND EASY)

3 to 4 lbs. chicken pieces
1/4 cup olive oil
1/2 cup dry vermouth
1/2 tsp. salt
1/4 tsp. pepper
1/4 tsp. ground cinnamon
1 Tbs. Splenda brown sugar
2 tart apple wedges
3 sweet taters-cooked and sliced

Broen chicken in skillet in oil. Drain off all but 1 tbs. oil. Combine dry vermouth, salt, pepper,brown sugar, cinnamon. Add vermouth mix to chicken in skillet along with apple wedges.Baste chicken. Cover skillet and cook over low heat for 25 minutes. Add the cooked-sliced sweet taters and baste again with cooking liquid. Cover and simmer til heated thru.

ENJOY.
 
Crockpot Teriyaki Steak

1 lb. boneless chuck steak
1/2 cup low soduim soy sauce
1 tsp/ ground ginger
2 Tbs. olive oil
1 Tbs. Spelnda
1 clove crushed garlic

Cut steak into 1/8 inch thick slices. Combine remaining ingreds. in bowl. Place meat into crock pot, pour sauce over and stir.Cover and cook on low heat 8 hours. Serve with brown rice.

ENJOY!
 
Baked Salmon with a taste of Italy

12 oz. salmon steak
1/4 cup mayo
2 Tbs. ketchup( un-sweetened if you can find it in health food store)
6 pcs. sun -dried tomatoes
1/4 cup chopped onion
4 slices bacon-cooked and sliced into 1 inch pcs.

Mix mayo and ketchup to make a Russian Dressing sauce. Heat 'maters in water in microwave for a few minutes. Lay salmon pcs. in casserole dish and cover with dressing mixture. Cut up 'maters and lay ontop of fish,sprinkle with chopped onion and bacon. Bake at 400 degree for 20-25 minutes. Put under broiler for a few minutes to brown fish more- if so desired.

2 servings: 6 carbs- 28 protein


ENJOY!
 
Crab and Swiss "Pie"

1 cup Swiss Cheese-shredded. (You can use Cheddar too)
8 Oz. crab meat-drained
3 beaten eggs
3/4 heavy cream
1/4 cup water
Dry mustard to taste
Pepper to taste
Salt- if you must!

Preheat oven to 325 degrees. Spray a pie pan with non-stick cooking spray. Sprinkle the pan with cheese. Top with crab meat. Mix in remaining ingred. and pour over top of crab and cheese. Bake 35-40 minutes.

Makes 4 servings- 3 grams carbs- 23 grams protein

ENJOY!
 
I'm on a Couscuos kick.

1 cup chicken stock or low soduim canned stock
1 Tbs. unsalted butter
1 cup couscous

In a med. pan, bring stock to a boil over med.high heat. In another pan, with a tight fitting lid,pour hot stock over dry couscous. Stir one time,cover and remove from heat. Let stand 10 minutes until all liquid has been absorbed. Fluff with fork. Serve asap. Nice change from brown rice...

ENJOY!

Makes about 2 cups- each svg. 2 gram protein- 14 grams carbs.
 
It does not get any better than this: Moroccan Couscous!

1 Tbs. Pure pressed extra virgin olive oil
1/2 diced small onion
1/2 diced red bell pepper
1 minced garlic clove
1 Cup couscous
1 tsp. curry powder
1 Cup chicken stock- low sod. canned works well too.
1 Tbs. unsalted butter
1/2 Cup fresh green peas or frozen peas thawed
1 or 2 tsp. lime or lemon juice
Black pepper to taste
Dash of cayenne pepper

In a med. pan, heat oil over med-high heat. When oil is hot, add onion, bell pepper,garlic. Saute until soft, about 5 minutes. Add couscous and curry powder and saute 1 minute.

In s sep. pan, bring stock,butter,peas.lemon or lime juice,black pepper,cayenne pepper to a boil. Pour hot liquid over couscous. Stir once,cover and let stand off of heat 10-15 minutes until all liquid is absorbed. Fluff with fork before serving.

Makes about 3 1/4 cups- 2 g's protein-14 g's carbs.

ENJOY!
 
One of my favorite BBQ sauces: SOOOO EASY

1 cup 'mater sauce
3 Tbs. Worcestershire sauce
1 Tbs. Vinegar
1 tsp. Liquid smoke
3 Packets Splenda


ENJOY!
 
Shrimp Scampi

14 oz. shrimp- raw and peeled( frozen works well too- thaw them 1st)
4 Tbs. butter
4 Tbs. Pue pressed Virgin Olive Oil
4 garlic cloves minced or whole
Splash of lemon juice

Melt butter, add oil and garlic and saute for 1 minute. Add slpash of lemon juice, add shrimp and cook til pink( only takes a few minutes0 Spoon shrimp and sacuce from pan over brown rice.

Easy, YUMMY.

ENJOY!

Makes 2 servings and each - 42 grams protein- 1.5 carbs
 
Crab and Broccoli " Casserole"

2 Tbs. butter
1/4 Cup chopped onion
8 Ox. crab meat
1/4 tsp. curry powder
1/4 cup cream and 1/4 cup water
1 cup broccoli
1 cup cheddar cheese
1/2 tsp. sea salt
1 Tbs. lemon juice
1 tbs. corn starch for thickining- I've left this out before and it tastes ok- MUCH better thick!

Preheat oven. Spray a 1 qt. caserole dish and put cooked broccoli in bottom. Sprinkle with cheese. Melt butter and saute onion. Add corn starch, curry and sea salt. Gradually add in cream and water. Cook til thick(may have to add a bit more corn starch) Add lemon juice and crab. Pour over broccoli and cook for 30 minutes.

Serves 2 - 38 protein - 8 carbs.

ENJOY!
 
Sorry Needto, I like being on top. lol :)

Plum- BBQ Chicken

3 pounds broiler-fryer chicken- cut up and skinned.
1 Can- 16 oz. plums in juice-drained and pitted
1/4 cup chopped onion
1/4 cup chili sauce
2 Tbs. lemon juice
1 Tbs. mustard

Heat oven to 375. Remove excess fat from chicken(gross). PlCE CHICKY,MEATY SIDES UP,IN A PAN. 13X9 works well. Spray with non-stick cooking spary or coat wih olive oil. Place remain, ingred. into workbowl of food process or into a blender. Cover and vlend on med. speed until well blended. Pour over chicken. Cover and bake 30 minutes,spoon pan juices over chicken thru cooking process. Bake uncovered another 20 muntes.

Makes 6 servings- 23 grams protein- 8 g's carbs.

ENJOY!
 
Wild Hot Salmon

2 salmon fillets with skin
2 Tbs. fresh ginger-chopped
1 Tbs. wasabi paste
1/4 tsp. tumeric

Preheat brolier or grill. Brush skinless side of salmon with ginger,wasabi paste and turmeric. Broil 4-6 inches from heat source 10-12 minutes without turning,or until salmon is opaque in center.

Carbs- 2.7 g's- protein- 45 g's.

ENJOY!
 
This dry rub is fantastic for ribs or chicken. Yes, I know, the debate is out on dry rubs vs. a wet sauce. I like to switch it up every now and again though.

3 Tbs. paprika
2 tsp. sea salt
2 tsp. garlic powder
2 tsp. ground black pepper
1 tsp. dry mustard
1 tsp. grounmd oregano
1 tsp. ground red pepper
1/2 tsp. chilli powder


Basting Sauce

1/4 cup firmply packed brown sugar (Yep, Splenda is great if you wish to use)
1 1/2 Tbs. Dry spices - from reipe above
2 cups red wine vinegar
2 cups water
1/4 Cup Worcestershire sauce- low soduim if you can.
1/2 tsp. hot sauce
1 small bay leaf.

Stir 2-gether all ingreds.; let stand 8 hours. Remove Bay leaf( Sauce is for basting only)
 
Sweet Sauce- This recipe is perfect for basting . I use this the last 30 minutes of cooking- on ribs or chicken, or even turkey!

1 cup ketchup
1 cup red wine vinegar
1 ( 8 oz can) tomato sauce
1/2 cup spicy honey mustard
1/2 cup Worcestershire sauce- low sodium if possible
1/4 cup butter- yes, margarine works well if you must.
2 Tbs. Brown Sugar- Yes, SPlends works here too
2 Tbs. hot sauce of your choice
1 Tbs. sea salt
1 Tbs. paprika
1 Tbs. lemon juice
1 1/2 tsp garlic powder
1/8 tsp. chili powder
1/8 tsp. ground red pepper
1/8 tsp. ground black pepper

Bring all ingred. to a boil. Reduce heat, simmer,stirring every once in awhile, for 30 minutes.

ENJOY!
 
Califlower in Parmesan Wine Sauce

1 tsp. extra virgin olive oil
1/4 cup EACH of red bell pepper and scallions- chopped
1/2 tsp. whole wheat flour- white works well if you must
1/4 cup chicken broth
1 tsp. ry white wine
2 Cups califlower florets,blanched
1/2 ounce grated Parmesan cheese
1 slice crisp bacon,crumbled
1 tsp. chopped fresh basil
1/4 tsp. dried basil leaves

In a skillet heat oil. ass bell pepper and scallions and cook over med-high heat,stirrimg often until peppers are soft,1-2 minutes. Sprinkle flour over beggies and stir quickly to combine;cook,stirring often, for 1 minute. Add chicky broth and wine, bring to a boil.Reduce heat to low and stir in remaining ingreds; cook until heated all the way thru 2-3 minutes more.

Makes 2 svgs: 7 g's carbs- 6 g's protein.

Enjoy!
 
Indian Brown Rice W/ Toasted Cashews

3/4 cup chopped raw cashews-coarsely chopped!
3 Tbs. unsalted butter
2 tsp. peeled and finely chopped ginger
1 cup diced carrots
1 1/2 cups long grained brown rice
1 tsp. ground cardamon
1 tsp. curry powder
2 whole cinnamon sticks,broken into pcs.
2 cups chicken stock- OR use low sodium canned stock if you must!
1 cup coconut milk

Put cashews in an ungreased skillet over med-high heat. Stir nuts or shake pan constantly,until cahsews are evenly browned and toasted. Remove from pan and set aside.

In a med saucepan with a tight fitting lid, melt butter over med-high heat.When butter is hot and bubbly, add ginger,carrots,rice ,curry powder, cardamon and cinnamon sticks and saute over med heat 5 minutes. Add stock and coconut milk, and bring to a boil. Lower heat,cover pot and let stand for 10 minutes.

Remove lid, fluff rice and discard cinnamon stick pcs. Transer to bowl and top with toasted cashews.

1/3 cup = 3 grams protein- 16 grams of carbs.

ENJOY!
 
Quickie Horseradish Sauce

Excellent w/ meat or fish

2 Tbs. horesradish
3/4 cup whole sour cream
1 Tbs. Dijon mustard
1/2 tsp. white vinegar
Black pepper to taste

In a med nowl, usimg a fork, combine all ingreds. and mix well. Refrigerate before serving.

Voila!

Makes about 1 cup- 2 TBS. = 1 gram protein-1 gram carb


ENJOY!
 
For Kinimom:)

1/3 cup water
2 tbs. thawed fresh orange juice- no sugar added
2 tsp. Rice wine vinegar
2 tsp. pure pressed extra virgin olive oil
2 tsp. teriyaki sauce- GO to HEALTH food store to get the glutten free kind- OR you do not have to add this - it still tastes yummy without it.
1 tsp. honey
1 tsp. Dijon-style mustard
1 ounce shelled pecans-toasted and finely chopped

In a blender combine all ingred. EXCEPT pecans and process until combined.

Tranfer mixture to small bowl;add pecans and stir to combine. Cover with plastic until ready to use. Stir well before using.

:)

ENJOY!
 
I love the below with chicken or fish.

Avocado Relish

1/2 med. avocado- pared and finely diced.
2 Tbs. lime juice(no sugar added)
1/4 cup red onion diced
1/4 red pepper diced
1/4 cup green pepper diced
2 large plum tomaties, diced
1 Tbs. cilantro
1 Tbs. hot chili pepper
2 small garlic cloves
2 tsp. pure pressed extra virgin olive oil
Dash of black pepper

In a small bowl combime avocado and lime juice, set aside. In a sep. bowl combine remaiing ingreds. and mix well. Carefully fold in avocado mixture. Cover and place in fridge for at least 30 minutes. Stir before serving.

ENJOY!
 
Mexican Style Beans

2 Tbs. pure pressed extra vigrin olive oil
1/2 cup chopped onion
2 minced garlic cloves
1 diced green or red pepper
1 small diced jalapeno pepper
2 tsp. ground cumin
2 tsp. dried oregano
1 Tbs. minced cilantro
4 vups cooked and dranied black beans or pinto beans
1 cup basic Tomato Sauce or Enchilada sauce- sugar free if you can find.
Black pepper to taste

In a large skillet, heat oil over med.-high heat. When oil is hot, add onion, garlic,bell pepper,jalapeno, cumin,oregano and cilantro, saute til veggies are soft and nearly tender- about 8 minutes.

Add drained pinto or black beans,'mater or enchilda sauce and black pepper and stir well. Bring to a boil,reduce heat to med. and cook,stirring occasionally, about 10 minutes. Taste, and adjust seasonings. You can top with sour cream and grated cheese.


ENJOY!
 
Roast Leg Of Lamb W/ Mustard Sauce

I've been on a lamb kick as of late. :)

1- 3 lb. leg of lamb
2 crushed garlic cloves
1 Tbs. lemon juice
2 tsp. dried rosemary
Black pepper to taste
1/4 cup pure-pressed extra vigrin olive oil


Preheat oven to 350 degrees. Rub lamb with garlic cloves.Combine lemon juice, rosemary, black pepper, and olive oil. Rub well over whole leg of lamb.

Place lamb on a greased rack set in a roasting pan and roast, un-covered 1 to 1 1/2 hours. Basting every once in awhile with the pan juices. Let lamb sit 15 minutes before carving.

Mustard Sauce:

1 egg yolk
1 tsp. red wine vinegar
dash of white pepper
1/2 Tbs. lemon juice
2 minced garlic clove
1 1/2 Tbs. Dijon mustard
1/2 cup pure pressed ecxtra virgin olive oil

In a blender or food process. blend all ingreds except oil. With motor running, drizzle in the oil until smooth.

Makes 4 servings- 44 grams of protein- trace of carbs.

ENJOY!
 
Spicy Drumsticks with Blue Cheese Sauce

Blue cheese sauce ( will follow this recipe)
1 Tbs. extra virgin olive oil
1 Tbs. vinegar
1 - 2 tsp. red pepper sauce
1/4 tsp. sea salt- Regular salt works too
12 drumsticks

Prepare Blue Cheese sauce ( below). Mix oil, vinegar,pepper sauce and salt in a glass or plastic bowl, add drumsticks and toss until evenly coated. Cover and throw in fridge at least 1 hour.

Set oven to broil. Place chicky on a rack in broiler pan sprayed with nonstick cooking spray. Broil with tops about 6 inches from heat 20 minutes. Turn drummies;broil until chicky is done,15-20 minutes longer.

BLUE CHEESE DIPPING SAUCE:

1 cup plain yougurt- You can use non-fat IF you must
2 Tbs. finely crumbled blue cheese( 1 ounce or more if you wish)
2 Tbs. Mayo- reduced calorie IF you must
1/2 tsp. celery seed.

Mix all ingreds., cover and refridge for 1 hour.

Makes 6 servings, 2 drumsticks with 2 Tbs. sauce- 33 grams protein- 4 grams carbs

ENJOY!
 
Cucumber Brown Rice

I threw this 2-gether with my brown rice for a new twist. I actually enjoyed the flavor of the cuke with the rice. Soooo quick and simple too.

2 Cups hot cooked Brown Rice
1 Cup chopped and seeded cucumber( about 1 medium sized cuke)
2 Tbs. lemon juice.

Mix all ingreds; heat again if necessary.

ENJOY!
 
Speaking of cucumber ^^^^^^^


Dill Dressing with Cucumbers

I've used this on fish for a sauce. It has a nice clean, crisp flavor. Salads too, of course.

3/4 cup buttermilk
1/4 cup sour cream
2 Tbs. chopped fresh dill
1 tsp. lemon juice
1/2 tsp, sugar ( Splenda works)
1/2 tsp. sea salt ( regular salt works too)
1/8 tsp. white pepper
1/2 cup seeded, minced cucumber

Using a wire whisk, in a med. mixing bowl combine all ingred. EXCEPT the cukes, stirring until smooth. Stir in cukes. Cover with plastic and throw in fridge for at least 30 minutes. Stir again before serving.

Makes 4 servings(1/3 cup each) 2 g's protein- 4 g's carbs.

ENJOY!
 
Citrus Scallops

1/2 lb. bay scallops or sea scallops( cut into 1 inch pcs)
1 Tbs. EACH: chopped chives,freshly squeezed lemon and lime juice,and whipped butter melted.
1/8 tsp. paprika

Preheat broiler. In 1 qt. flameproof shallow casserole combine all ingreds. Broil until scallops are golden brown, about 3 minutes.

Mkes 2 svgs- 19 grams protein- 4 grams carbs

ENJOY!
 
Veal Paprikash( QUICK AND SOOO EASY)

1/2 cup water
1 Tbs. sour cream
1 Tbs. tomato paste
1 Tbs. dry white wine
1 cup chicken broth
1 tsp. paprika
1 tsp. extra virgin olive oil
1 tsp. butter
1 cup sliced onions
5 ounces ground veal

In a bowl combine water, sour cream,'mater paste,wine,chicky broth and paprika and stirl well; set aside.
In a 9 inch skillet, combine oil and butter until melted;add onions and saute over high heat until tender; about 1 minute. Add veal and cook, stirring, until veal is no longer pink, about 1 minute. Add sour cream mixture, stir to combine and bring to a boil. Reduce heat to low and let simmer, stirring every once in awhile, until flavors blend,3 minutes.

Makes 2 servings: 18 grams protein- 9 grams carbs.

ENJOY!
 
Spicy Sweet Chicken

1 cup sliced onions
2 chicken breasts
3 Tbs. ketchup
1 Tbs. apple cider
1 Tbs. lemon juice
1 tsp. dark molasses
1 garlic clove,minced
1/4 tsp. Worcestershire sauce

In a 8x8x2 inch microwavable dish arrange onions on bottom, set chicky breasts on top. Cover with vented plastic wrap and cook on HIGH for 5 minutes-or until chicky is cooked through.

In a small bowl combine remaining ingreds.;spread over chicky and nuke on HIGH for 2 more minutes until sauce is HOT.

Makes 2 servings- 28 grams protein- 16 grams carbs.

***You CAN double this recipe***

ENJOY!
 
Easy Chicken Salad,

One chicken breast, one boiled egg, relish or pickle, smart balance mayo.

Put all in food processor and mix. Served on slice of whole wheat bread would give 30-40 grams of protein and only about 10 grams of fat. Easy way to put a little variety to eating chicken breast.


RebeccaD
 
:) Thanks, Becca. Have you ever thrown some dill weed into the mix? You may want to leave out the relish if you do use the dill weed.

Strawberry- Banana Whip

1 env. strawberry-banana flavored gelatin. (low cal. if you must)
3/4 cup boiling water
1 cup ice cubes
1/2 medium 'nanner(about 3 ozs)
1/2 cup plain yogurt( low fat if you must)
1/2 cup strawberries, cut into 1/2's.

In a med. heatproof bowl, sprinkle the gelatin over boiling water and stir til disolved, stir in ice cubes. Transfer to blender container, add 'nanners and berries and yogurt and process on low speed until pureed.
Into each of six-ounce dessert glasses pour 1/4 of 'nanner mixture. Cover and chill until set, about 1 1/2 hours.To serve, top each portion with a strawberry.

Makes 4 sevings- 3 grams protein- 7 grams carbs.

This is one of our favorite treats. It's the yummmmm!

ENJOY!
 
Puffy Shrimp Toasts

5 ozs. shelled and deveined shrimp, lightly chopped.
2 Tbs. chopped scallions( green onion)
1 Tbs, teriyaki sauce- I buy the a low salt brand at health food store.
1 Tbs.Dry Sherry
1 3/4 tsp. peanut or extra virgin olive oil
1/4 tsp. Sesame seed oil
1/4 tsp. grated ginger root
1 egg white
2 Slices of whole wheat bread cut into 4 triangles. BUY THE BEST WHOLE WHEAT BREAD YOU CAN BUY- NO white flour in a good whole wheat bread( if you can find!)

In bowl of food processor, process the shrimp using on-off motion until shrimp is minced(DO NOT OVER WORK) Transfer to a small bowl, add scallions, teriyaki sauce, sherry, oils and ginger root and mix well. Set aside.

Preheat oven to 350. Using elect mixer on HIGH,beat egg white until stiff but NOT dry. Onto each bread triangle spread 1/8 of shrimp mixture. Spread 1/8 of the beaten egg white over shrimp mixture, being sure to cover allll of the shrimp. Arrange bread triangles onto a nonstick cookie sheet. Brown 10-15 minutes.

Makes 4 servings( 2 servings each) 10 grams protein- 9 grams carbs.

ENJOY!
 
Mexican Flank Steak

1 lb. lean beef flank steak
1 can ( 4 ozs) chopped green chilies ( un dranined)
1/3 cup lime juice
1/4 cup chopped onion ( about 1 small onion)
2 cloves chopped garlic, finely chopped
1 tsp. extra virgin olive oil
1/2 tsp. sea salt

Cut both sides of beef into diamond pattern. Place in glass dish. Mix remaining ingreds; pour over beef,turning beef to coat both sides. Cover and refrigerate at least 8 hours.

Set oven control on broil. Drain and scrape marinade off beef;reserve. Broil beef with top 2 inches from heat source, about 5 minutes. Turn beef;broil 5 minites longer. Cut beef diagonally across grain at slanted angle into thin slices;keep warm. Heat reserved marinade to boiling, serve over beef.

Makes about 6 servings- 17 grams protein- 3 grams carbs.

ENJOY!
 
Chestnuts and Turkey( Served on brown rice or in a salad)

3 cups assorted mixed greens(for salad)- or served on brown rice bed works well too.
-red leaf lettuce,radicchio,etc.
1/4 lbs. cubed cooked turkey
1/2 cup julienne-cut throughly washed leeks.(white part only)
3 small canned chestnuts(NO sugar added) cut into 1/2's(drained)
2 slices crisp bacon, broken into pcs.
*1/2 cup SUGAR FREE apple juice
*2 TBs. extra virgin olive oil
*Dash of black pepper

*Mix the last three ingreds into a seperate bowl; toss in the remaining ingreds.

Makes 2 servings-(lettuce recipe) 20 g's protein- 15 g's carbs.

ENJOY!
 
This is a lil treat for when you are craving something and do not want to reeeeallllly blow it outta the park.

Marshmallow Treats

32 large marshmallows or 3 cups mini 'mallows
1/4 cup reduced calorie margarine( I hate this stuff- but it serves it's purpose in this situation)
1/2 tsp. vanilla
5 cups Whole Wheat flake cereal. You can use puffed wheat, toasted oats or cornflakes too. I prefer the WHOLE WHEAT CEREAL.

Spray a greased pan, 9x9x2 inches, with nonstick cooking spray. Heat marshmallows and margarine in a 3 qt saucepan over low heat until melted and mixture is smooooth. Remove from heat. Stir in vanilla. Add 1/2 the cereal at a time, stirring until evenly coated. Press in pan. Cut into 1 1/2 inch squares.

Makes 36 squares(each): 4 grams carbs, 25 cals( if counting) 0 protein ,1 gram fat

ENJOY!
 
Jello fat free chocolate pudding mix, two scoops of protein powder, two cups of skim milk. Makes a pretty good high protein pudding that satisfies my eternal chocolate cravings.

Rebecca D
 
Rebecca D said:
Jello fat free chocolate pudding mix, two scoops of protein powder, two cups of skim milk. Makes a pretty good high protein pudding that satisfies my eternal chocolate cravings.

Rebecca D
Click to expand...

I'm not sure about you, but when I get the hankering for something sweet, I need to sink my teefers into it. :)
 
vixensghost said:
I'm not sure about you, but when I get the hankering for something sweet, I need to sink my teefers into it. :)
Click to expand...

That would be my secret stash of hershey's dark chocolate bars. (Gotta keep some things from the kids and the husband).

RebeccaD
 
lol@ Becca.

I thought I'd throw the good, the bad and the ugly in this thread.

The Good oils:

Flaxseed
Pumpkin Seed
Soybean
Walnut
Canola

Second Best:

Almond
Virgin Olive
Safflower
Sunflower
Corn
Sesame
Rice Bran

The Bad Oils:

Peanut
Cottonseed

The Ugly Oils:

Palm
Palm Kernel
Coconut

***Fresh unprocessed, cold-pressed oil that has NOT been hydrogenated***
 
Endive Gratinees

3 medium endives ( about 3 ounces each) cut in 1/2 lenghtwise and rinsed\1/2 cup water
1/4 tsp. salt
1 ounce Swiss cheese, shredded.

In a 8x8x2 inch mico. dish arrange endive 1/2's, cut-side down, add water and salt. Cover with vented placsic wrap amd nuke on HIGH for 4 minutes. Let stand for 1 minute, drain endives. Sprinkle endives with cheese and nuke on HIGH , uncovered, for 1 minute, until cheese melts.

Makes 2 servingsd:5 g's protein, 5 g's carbs.

ENJOY!
 
Fish Tacos? Oh yeah, I think they are YUMMMMEEEEEE.

2 pounds fish steaks- salmon, red snapper, bass, etc- USE what fish is your favorite)
1-2 tsp. chili powder
cayenne pepper to taste
2 Tbs. pure-pressed extra virgin olive oil
1 Tbs. fresh lemon or lime juice
8 whole wheat or corn tortillas
2 cups shredded green cabbage
1/2 cup chopped cilantro
2 sliced ripe avocados
2 chopped tomatoes
1/2 cup salsa( no sugar added if store bought) I think I have a salsa recipe in this thread somewhere too.

Rinse fish under cold water and pat dry w/ paper towels. Cut into 1 1/2 inch chunks. Sprinkle with chili powder and cayenne pepper.

In a large non-stick skillet, heat oil over med-high heat. When oil is hot, add fish chunks. Saute until tender, about 5-7 minutes,turning occasionally. Sprinkle w/ lemon or lime juice.

Heat torts between paper towels and nuke in microwave on high 10-20 seconds.

Fold tort in 1/2 and fill w/ sauteed fish. Add cabbage, cilantro,avocado and 'mater. Top with salsa.

ENJOY!
 
These are a healthier biscuit "cheat".

Oatmeal Drop Biscuits

1 1/2 cups whole wheat flour
3 ozs. uncooked quick oats
2 Tbs. finely packed dark brown sugar( I use brown sugar from the the health food store that has not been processed) You can use reg. dark brown sugar however!
1 Tbs. grated orange peel
2 tsp. baking powder
1/2 tsp. gound cinnamon
1/2 tsp. baking soda
dash of salt
1/4 cup butter ( margarine works too if you must)
3/4 cup buttermilk
1/3 cup raisins ( I've used cranberries and blueberries before too)

Preheat oven to 425 degrees. In a lrg. mixing bowl, combine whole wheat flour, oats, sugar, orange zest,baking powder, baking soda, cinnamon and salt. With a pastry blender,or 2 knifes, use cross scissors-fashion type mixing motions,cut in butter til mix resembles coarse meal. Add buttermilk,raisins and stir to form a thick batter. Mix will be lumpy.

Drop by heaping tablespoons onto a non-stick baking sheet formimg 12 biscuits and leaving 2 inches 'tween each biscuit on baking sheet. Bake until biscuits are golden brown, approx.17-20 minutes. Cool and ENJOY!

Each biscuit: 23 grams carbs- 3 g's protein.
 
'Tater Salad Quickie

5 Med. red potatos( peeled if desired) I like the skins cuz that is where all the vits are.
2 diced celery stalks
1 small diced red onion
2 Tbs. fresh parsley chopped
3 peeled anf diced hard-boiled eggs
1 diced red bell pepper
8 green beans, ends trimmed,sliced into 1-inch pcs. and steamed til tender.

Boil taters until just tender, about 10-15 minutes. Drain and let cool. Toss taters with the recipe below until well coated.

'Tater Salad Dressing:

2 Tbs. fresh lemon juice
1 Tbs. Dijon mustard
1 egg yolk
1 minced garlic clove
black pepper to taste
1/4 Cup pure-pressed extra virgin olive oil
2 Tbs. fresh chives

In a small bowl, using a fork, whisk lemon juice,,ustard.egg yolk,garlic,pepper. Slowly drizzle in olive oil, whisking continuously. Add chives and stir til well blended.

Makes 6 side-dish servings- Each svg- 7 g's protein- 8 g's carbs.

ENJOY!
 
I'm always looking for ways to spice up my chicken and fish. Here is a lil sauce that will make your chicky cluck and your fish swim in yummy flavor. :) Of course you can use this on your red meats too.

2/3 cup cottage cheese
1/2 cup evaporated skimmed milk
3 Tbs. whipped cream cheese
2 Tbs. mayo ( IF you must; low fat or fat free can be used)
2 Tbs. lemon juice
1/2 clove garlic
1/8 tsp. black or white pepper
1/2 Cup firmly packed basil leaves

In a blender combine all ingreds. except basil and process on HIGH for 2 minutes,scraping down the sides of container. Add basil and process til smoooooooth.Transfer to bowl, cover with plastic wrap and throw in the fridge until ready to use.

Makes 8 servings(1/4 cup each svg.): 4 g's protein and 4 g's carbs.

Enjoy!
 
Pasta and Salmon Salad

1/4 Cup yogurt ( IF you must- low fat can be used)
1 1/2 Tbs. Mayo
1 Tbs. Lemon Juice
1 tsp. chopped basil or 1/2 tsp. dried
Dash of oregano leaves
Dash of Black pepper
1 Cup cooked whole wheat small shell macaroni
4 Oz. can of canned salmon-flaked. YOU can use lobster too. ( Oh my- I can't wait for Lobster season)
1/2 cup sliced celery diced
1/2 cup red bell pepper diced
1/2 cup red onion diced

* feel free to double this recipe*

Cook pasta as directed on box. In a med. bowl mix yogurt,mayo,lemon juice,basil,oregano,black pepper and combine all 2-gether. Add remaining ingreds. and toss to coat. Serve immediately or cover and store in fridge. Toss again before serving.

Makes 2 servings: 17 g's protein - carbs will be different if using whole wheat pasta- 25 g's carbs. for "white" pasta shells.

ENJOY!
 
These are a favorite in my house when someone gets a "sweet tooth".

1 Tbs. PLUS 1 1/2 tsp. whipped cream cheese ( IF you must, fat free can be used)
1/4 oz. almonds- ground up. I've used Pistachios before too.
2 Large fresh figs

In a small bowl, combine cream cheese and nuts; stir to blend and set aside. Starting at stem end, cut figs lenghtwise into quarters, being careful not to cut thru base of fig. Open figs up and place on serving plate. Spoon 1/2 the nut.cream cheese mixture into center of figs.

***You can double this recipe too****

Makes 2 servings: each svg. 2 grams protein- 13 grams carbs.


ENJOY!
 
Huge venison lover's in our household. More people should eat lean venison IMO!

Since it's been cold here in Ohio stilllll-------I'm still makin soups! Burrrr.

Barley and Venison Soup:

1 Tbs. oil. ( since venison is sooo lean- you should not use extra vigrin olive oil since the meat needs some "fat" in it)
1 celery stalk- chopped fine
1 chopped onion
1/2 lbs. venison
6 cups game stock ( deer stock... beef stock will work too)
1/2 cup barley
1 bay leaf
1 pinch dried thyme, black pepper and sea salt( or table salt)

In a casserole, heat oil and saute the veggies.
Add meat and sear it.
Moisten with the stock and bring to a boil.
Add barley, bay leaf, thyme, salt and pepper. Cook until barley is tender.

ENJOY!
 
It's gettin to be grillin season. :)

A wicked good marinade for just about ANYTHING!

1 Cup orange juice( freshly squeezed or store bought)
2 limes-juiced
1/4 Cup White wine Vinegar
1/4 Cup extra-virgin olive oil
1 Tbs. sliced garlic
1/4 Cup dark rum

How darn simple can it get ? This marinade gives meat, chicken, or even a mild fish a fantastic flavor!

ENJOY!
 
Grilled Chicken with a "Tweak"

1 Cup yogurt-plain of course
1/4 Cup extra virgin olive oil
2 garlic cloves-chopped
1 tsp. dried basil
1 tsp. dried oregano
1 lemon zest
2 tsp. sea salt ( reg.table salt works too)
2 tsp. HOT sauce
6 ( 6 oz.) boneless,skinless chicky breasts

Mix yogurt , olive oil, basil, oregano,lemon zest,salt, hot sauce 2-gether in a lrg. bowl. Add chicken and toss to coat. Throw in the fridge for an hour or more.

Preheat grill( or a grill pan on stove for 4-5 minutes) Place chicky on the grill and cook for 4 minutes per side, or until the chicken is cooked thru and firm to the touch.

Here's the "Tweak" part----

Pineapple and Red Pepper Salsa:

1 ( 20 oz) can crushed pineapple, drained.
1 jarred roasted red peppers, cut and diced. YOU can roast your own peppers on grill too.
2 Tbs. parsley leaves
1 Tbs. HOT sauce
Dash of sea salt ( or reg. table salt)

Place all the above ingreds. in a small mixing bowl and mix well. Place atop of the cooked chicken.

ENJOY!
 
Mojo Rising :)

1 (2 1/2 to 3 pound whole chicken
2 Tbs. garlic powder
1 Tbs. onion powder
1/4 tsp. cumin
2 Tbs. sea salt ( table salt will work too)
1 Tbs. white pepper
1 tsp. paprika


Remove backbone of chicky with poultry shears;flatten that ole chicky out by slamming firmly on the skin part of chivky so it will sit evenly in pan.**Your butcher can do this for you too)**

Preheat oven to 300 degrees F.

Combine all the DRY ingreds. and rub that bird down with the spice mixture, making sure you get UNDER it's skin. Put the chicky in a plastic bag and throw him in the fridge for 30-60 minutes.

Mojo Marinade:

1 cup orange juice
2 limes juiced
1/4 cup extra virgin olive oil
1 Tbs. chopped garlic
1/4 cup dark molasses

Combine above ingread and place chicky back in fridge for at least 1 hour.

Remove chicky from mainade and shake off excess marinade. In a large saute pan over med heat, add 4 tbs. extra virgin olive oil. When oil is HOT, place chicky skin side down and sear.

When skin is golden brown flip chicky and add 1/2 cup of marinade from pan,place pan in oven and cook chicky for 25 minutes or until chicky has internal temp of 165 degrees F.

Remove chicky from oven and brush with Mojo sauce: 1/2 cup dark rum, 1/2 cup chicken broth, 1 Tbs. brown sugar, 4 Tbs. cold water, 1 Tbs. cronstarch,salt and pepper to taste.

In a med sauce pan mix rum,chicky broth with brown sugar. Reduce by 1/3 over high heat. In a small mixing bowl, whisk 2-gether water and cornstarch. When rum mixture is reduced, add cornstarch and slowly simmer liguid and mix for 3 minutes.

Brush glaze over chicky and put under broiler for 5 minutes.

It does seem like a like of steps, however, it reads harder than what is really is. It's easy-REALLY.


ENJOY!
 
Lemon "Cream" with Blueberries

4 oz. Neufchatel cheese ( cream cheese) Yes, fat -free can be used IF you must.
3/4 vanilla yogurt ( Yes, fat free can be used IF you must)
1 Tsp. honey
2 Tsp. freshly grated lemon zest
2 Cup blueberries

Using a fork, break up cream cheese in a med. sized bowl. Remove any excess liquid from the yogurt; add yogurt to cream cheese bowl along with honey. Using an electric mixer, beat on high speed until light and creamy. Stir in lemon zest.

In wineglass, or any other dish, layer the lemon cream mixture, then a berry layer atop; keep layering. Cover and throw in fridge for up to 8 hours.

I'm making this yummy yumminess when I hit Cape Cod in July. :)

ENJOY!
 
Artichokes stuffed with Shrimp

4 lrg. 'chokes
1 lemon-juiced
2 Tbs. olive oil
dash of sea salt ( or reg salt)

Sauce:

4 Tbs. mayo
2 Tbs. lemon juice
1 tsp. honey
1 tsp. mustard

1 lbs. boiled shrimp deveined and peeled
1/4 tsp. paprika
Pinch of saffron
1/2 lb. cherry 'maters

Trim the sharp ends on the 'chokes with scissors, place in large pot. Combine the 'chokes with the lemon juice , olive oil, salt and fill pot with enough water to cover the 'chokes. Boil for 40 minutes or til tender. Remove 'chokes and allow to cool.

Once 'chokes have cooled, scoop out the centers and remove choke seed.
To prepare the sauce, combine mayo, lemon juice and add paprika and saffron.
Mix the shrimp w/ 3 tbs. of the sauce. Garnish each 'choke by filling each leaf with the shrimp. Place on large platter and servce with cherry 'maters.

ENJOY!
 
I tried to do low-carb for awhile, but eventually I started snapping once a day and eating half of a box of Triscuits. My body just craves carbs too much.

I've heard that it can take about 2 weeks before your body gets used to the low carb diet, and eventually you start craving carbs less and less. I couldn't get there haha.
 
Stumbled upon these a while back and have had them bookmarked ever since.......

Awesome thread! Thanks
 
These recipes sound awesome. I've been looking to add weight I can't gain at all. Protein powders don't help anyone have any tips?
 
stevel1 said:
I've heard that it can take about 2 weeks before your body gets used to the low carb diet, and eventually you start craving carbs less and less.
Click to expand...

Unfortunately, it does not seem to be a realistic estimation. It must become a habit, and this takes much longer. I've heard that a new habit emerges after 2 months of continuous repetition. For me, it was somewhere between 3 and 6 months when I finally stopped craving fast food. But now, I am clear.

Some of those recipes are good, BTW.
 
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