EASY- High Protein-Low carb recipes

[vixensghost]

Coconut- Almond Macaroons

5 grams of Carbs each serving - 0 protein

Holidays are coming up, these lil gems are fantastic for those of us who do not put on the typical " sugar feed bag" like many people do over the holiday season.

3 egg whites
1/4 tsp. cream of tarter
1/8 tps. salt
3/4 cup sugar( I've not tried spenda yet)
1/4 tsp. almond extract
2 cups flaked coconut
12 candied cherries,each cut into fourths.

Beat egg whites,cream od tarter and salt in a small bowl until foamy.Beat in sugar, 1tablespoon at a time;continue beating until stiff and glossy.DO NOT UNDERBEAT. Pour mix into med. sized bowl. Fold in almond extract and coconut.

Heat oven to 350. Drop mixture by teaspoon about 1 inch apart onto aluminum foil covered cookie shet. Bake just until edges are light brown-20-25 minutes. Cool 10 minutes then remove from foil.

Makes approx. 4 dozen cookies. *Store covered in air tight container*

ENJOY!

 

[vixensghost]

It's getting to be soup season here in Ohio.

Mom's Chicken Soup for the Soul

Makes 6 servings- each serving- 45 gams protein- 6 grams carbs

2 pounds cut up chicken parts, breasts and thighs.
2 Quarts chicken stock-or LOW SODIUM canned broth if you can not take the time to make your own homemade stock.
1 bay leaf
1 med. chopped onion
1 well wasked,small finely chopped leek
1 minced garlic clove
3 carrottd 1/4 sliced pcs.
1 parsnip peeled and cut into 1/4 inch pcs.
2 celery stalks with leaves,cut into 1/4 inch pcs.
1/4 cup parsley
black pepper to taste

Rinse chiky under cold water and pat dry with paper towels. In a soup pot, bring chicky stock to a boil over med-high heat. Add chikcy and bay leaf and reduce to low.Cover and poach until cooked though- approx. 10 minutes. Remove chicky from stock and shred meat,discarding the nasty skin and bones. Set meat aside. Add onion,leeks,carrots,parsnip and celery to soup pot. Simmer over low heat,covered,about 20 minutes until veggies are tender. Add shredded chicky,parsley and black pepper. Taste to adjust black pepper seasoning to your likings.

ENJOY!

 

[vixensghost]

Chicken in a Skillet

Makes 3 servings - 31 grams protein - 6 grams carbs-

This is a perfect recipe if you have leftover chicken or turkey!

2.5 cups of shredded cooked chicken or turkey
3 cups cooked broccoli-chopped
8 oz. mushrooms-sliced
1/4 chopped onion
1/2 cup dry white wine
3/4 cup chicken broth-low salt if you're usimg the canned broth!
1/4 cup heavy cream
1/2 cup soy milk
2 tbs. whole wheat flour
1 tsp. dried thyme
1 tsp. Worcestershire sauce
3/4 cup TOASTED almonds or walnuts
1/2 cup shredded parmesan cheese

Saute onions and mushrooms in a bit of olive oil for 4-5 minutes.Use a large cast iron skillet if you have one available.
Add wine and boil most of the wine away.
Add wheat flour,cook for a minute or so before adding rest of the ingreds.
Add the rest of the liquids and seasonings(except cheese), stiring occasionally, for 2-3 minutes. Sprinkle on the cheese and put the entire skillet under he broiler until cheese is brown.*use a skillet that the handles will not melt*

ENJOY!

 

[vixensghost]

Here's whats cookin at my house tonight:

Turkey Breast Diane

4 servings- 28 grams protein- 1 gram of carbs

Non-stick cooking spray
1 lb. Turkey Breast Cutlets(pounded to an even thickness)
2 tsp. lemon pepper seasoning
2 Tbs. freshly squeezed lemon juice
1 Tbs. Worcestershire sauce
1 tsp. Dijon mustard


Coat large skillet with cooking spray and heat pan over MED. heat for 30 seconds.
Sprinkle both sides of turkey cutlets with lemon pepper. Place turkey in hot skillet and saute for 3-5 minutes on each side until browned and no longer pink in the center.
Combine remaining ingreds. in a small bowl, mix well. Add to pan and cook until heated thru.


Voila.Quick and easy!

ENJOY!

 

[vixensghost]

Oat Bran Waffles

3/4 cup oat bran
1/2 cup WHOLE WHEAT flour
1/2 cup all purpose flour
2 tsp. baking powder
1/2 tsp salt ( u can omit)
1 1/2 cups skim milk
3 Tbs. olive oil
1 egg yolk,beaten
2 egg whites

Combine the first 5 ingreds. in a med. bowl.Combine milk, oil,egg yolk,add to dry ingreds,stirring just until moist.Beat egg whites at high speed with an elec. mixer until stiff peaks form,gently fold into batter.
Coat waffle iron with cooking spray,and allow waffle iron to preheat. Spoon 1 1/3 cups batter onto hot waffle iron spreading batter to edges. Bake until light brown.

I like to top them with crushed strawberries with a bit 'o splenda in the berry mixture.


It could be worse, right? My lil girl loves these waffles!They freeze well too!

ENJOY!

 

[vixensghost]

Tunisian Lamb Burgers

1 lbs. ground lamb
1 small onion -chopped
1 gralic clove-crushed
1/2 tsp. ground cumin
1/2 tsp, coriander
1/2 to 1 tsp oregano and parsley
1 tsp. harissa( Order on line or get at your fav. Greek Deli or market- Lebonese market too)

Mix 2-gether lamb, onion,garlic,cumin,coriander,harissa,oregano,parsley until well blended. Form into four burgers. Heat up broiler or grill and brush Olive Oil on burgers, Cook til your liking. Med. rare 3 minutes - 5minutes for well done.

Make this Tomato Salsa to eat with:

2 large mater's-peeled and seeded
1/4 cucumber-peeled and seeded
1 small red onion
1 clove crushd garlic
Pepper to taste.

Throw above in food processor until finely chopped.

Yummmmm- Greek food rocks!

ENJOY!

 

[vixensghost]

I'm on Mediterranean kick..

Greek Yogurt Dip

1/2 cucumber
1/2 tsp. salt
2/3 cup plain yogurt
1 garlic clove-crushed
1 Tbs. chopped fresh mint
1 Tbs. chopped cilantro
Grated zest of 1/2 orange
Fresh ground pepper to taste

Peel "cuke", cut lengthwise into quarters and remove seeds.

Cur "cuke" into small dices. Put into a colander,sprinkle with salt and leave for 30 minutes. Pat dry with paper towels.

In a bowl, mix 2-gether cukes,yogurt,garlic,mint,cilantro,orange zest and pepper.

Some people add a bit of honey into this recipe- you can add 1 tsp. if desired.Also, this tastes fantastic with Whole Wheat Pita Chips/bread. I like it on my Lamb Burgers too.

ENJOY!

 

[vixensghost]

Char-Broiled Artichokes

1/3 cup Olive Oil
1 garlic clove crushed
2 Tbs.chopped parsley
Fresh Ground Black Pepper
6 artichokes

RED PEPPER SAUCE(For Dipping the 'chokes)
1 Tbs.Olive Oil
1 small onion -chopped
2 red bell peppers-diced
1 cup veggie stock(You can buy low sodium veggie stock at a good market or deli)

Mix 2-gether olive oil,garlic,parsley,pepper.Set aside

To make the red pepper dipping sauce,heat oil in a pan. Add onion and cook 5 minutes or til soft. Add red bell peppers and cook over LOW heat 5 minutes. Pour in stock,bring to a boil,reduce heat and simmer 10 minutes. Push micture thru a sieve or puree in a food processor or blender. Season with pepper. Yes, if you must, a bit of salt can be added.

'Chokes:

Trim bases and remove any tough outter leaves. Cut chokes in 1/2 lenghtwise and immediatly brush them with seasoned oil.Preheat a brolier pan.ass chockes and cook over a med heat for 10 minutes. Yu may also do these on a grill outside. Turn the chokes once,until browned on both sides. Reheat red pepper sauce.Drizzle cooked chokes with remaining seasoned oil.

ENJOY!

 

[vixensghost]

Turkey Parmigiana

1/4 cup olive oil
1 onion-chopped
1 galic clove-chopped
1 can 14 oz. crushed tomatoes
1 tsp. dried oregano
Pepper to taste
9 oz. eggplant-thinly sliced
4 turkey steaks
4 oz. mozarella cheese-sliced THIN
1/4 cup fresh grated Parmesan cheese

Heat 1 tbs. olive oil in a saucepan,add onion and garlic and cook 5 minutes or until soft. Add can of 'maters,oregano,pepper.

Bring to a boil,reduce heat and simmer 1 minute.Pour into a shallow ovenproof dish.Heat oven to 375.Preheat brolier.Brush eggplant with 2 tbs. of olive oil. Broil a few minutes on each side until soft and light bron. Set aside.

Heat remaining oil in a skillet, add turkey steaks and cook 2-3 minutes on each side until brown.Put turkey steaks on top of 'mater sauce. Arrange eggplant and mozzy cheese slices on top,overlapping.Sprinkle with Pamesan cheese and cook in oven 30 minutes or until turkey is cooked thru and topping is brown.

ENJOY!

 

[vixensghost]

Baked Basque Fish

3 tbs. olive oil
1 small green bell pepper-diced
1 onion, finely chopped
2 tomatoes-peeled and diced
1 garlic clove-crushed
2 tsp. chopped fresh basil
4 Fish fillets-skinned-
Juice of 1/2 lemon
Pepper to taste

Preheat oven to 375. Brush four LARGE squares of alum, foil with a bit of olive oil.

Mic 2-gether bell pepper, onion,'maters,garlic and basil.Pur fish of choice on each piece of alu, foil.Top each fillet with bell pepper micture.

Drizzle with lemon jucie and remaining oil. Season with pepper and fold foil to make four packages. Put fish pack on a baking sheet and cook in oven 20-30 minutes or until fish flakes easily when tested. Unwrap pack and transfer fish, and veggies and cookimg juices to a plate.

ENJOY!