EASY- High Protein-Low carb recipes

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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.

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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

 

[vixensghost]

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!

 

[vixensghost]

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!

 

[vixensghost]

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!