EASY- High Protein-Low carb recipes

[vixensghost]

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)

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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!