Ideal Protein Diet - Ideal Protein Diet - Recipes

Shrimp (1 ½ lbs., peeled and deveined)
Garlic cloves (2, minced)
SF Honey (2 tablespoons)
Lemon juice (¼ cup)
Dijon mustard (3 tablespoons)

Preparation: Combine all ingredients except shrimp, and stir with a whisk. Thread shrimp onto skewers. Brush one side of shrimp with glaze. Grill for one to two minutes. Turn shrimp, brush with glaze, and cook two minutes or until shrimp are opaque. Serves four.

4 boneless, skinless chicken breast halves
1 (16 ounce) package deli sauerkraut, drained and rinsed
1 teaspoon garlic powder
3/4 to 1 cup barbecue sauce

Spread sauerkraut evenly on bottom of ungreased 11 x 7-inch baking pan. Place chicken on top, sprinkle with garlic powder. Spread barbecue sauce over chicken. Cover and bake at 350 degrees F for about 1 hour until chicken is done.

Chicken pieces
Vegetable oil
Garlic powder
Salt and pepper to taste
Worcestershire sauce

Rub each piece of chicken with oil, and lay in a 13 x 9-inch baking dish. Sprinkle with garlic powder, salt and pepper. Pour 2 or 3 tablespoons Worcestershire sauce over chicken. Bake at 350 degrees F for about 1 hour, covered. The chicken and the gravy it makes will be a beautiful golden brown.

6 boneless, skinless chicken breast halves
1/4 cup lemon juice
2 teaspoons dried oregano
1/2 teaspoon salt or garlic powder
1/4 teaspoon ground black pepper
Extra-virgin olive oil

Heat oven to 375 degrees F.

Place chicken breasts in a greased 9 x 13-inch baking dish.

In a small bowl, mix together lemon juice, oregano, salt and pepper. Pour over chicken. Place in oven. Brush with olive oil every 10 minutes, turning chicken pieces over occasionally.

Bake for 40 to 50 minutes or until juices run clear when pierced with a fork.

6 boneless chicken breast halves
3 tablespoons Dijon mustard
3 tablespoons dried tarragon
Juice of 5 limes or 3 large lemons

With mallet, pound chicken breasts between sheets of plastic wrap.

In small bowl, combine mustard, tarragon and lime juice and mix well with fork. Brush mustard-tarragon mixture on each chicken cutlet. Grill chicken until done, about 4 minutes on each side. Do not overcook.

Ingredients

2 pound(s) asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoon(s) chili powder
1/2 teaspoon(s) garlic powder
1/2 teaspoon(s) salt, divided
1 pound(s) tilapia, Pacific sole or other firm white fish fillets
2 tablespoon(s) extra-virgin olive oil
3 tablespoon(s) lemon juice

Directions

Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

SERVES 10

Lime zest, grated 2 Tbsp.
Cilantro, chopped 1 cup
Garlic, minced 1⁄4 cup
Cumin, ground 1 Tbsp.
Olive oil 1⁄4 cup
Alaska Halibut fillets, 10 ea.

6 to 8 oz.
1. Combine lime zest, cilantro, garlic, cumin and olive oil.
2. Season halibut to taste with salt and pepper;coat pieces with cilantro-lime mixture.
3. Roast fillets at 425°F until cooked through.

SERVES 10

Cumin, ground 2 Tbsp.
Coriander, ground 1 tsp.
Cayenne pepper 1⁄2 tsp.
Dried oregano 2 tsp.
Olive oil 1⁄4 cup
Alaska Halibut fillets, 10 ea. 6 to 8 oz.

1. Mix cumin, coriander, cayenne, oregano and olive oil to form a paste.
2. Season halibut to taste with salt and pepper; coat with spice paste.
3. Grill to desired doneness.

ZUCCINI "PASTA"


2 pounds zucchini (or a combination of yellow and green zucchini)

2 tablespoons extra virgin olive oil

Sea salt and freshly ground pepper

3/4 cup fresh tomato sauce (optional)



1. Using a vegetable peeler, cut the zucchini into lengthwise ribbons. Peel off several from one side, then turn the zucchini and peel off more. Continue to turn and peel away ribbons until you get to the seeds at the core of the zucchini. Discard the core. You can also do this on a mandolin, adjusted to a very thin slice.

2. Cook the zucchini strips in two batches. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. When it is hot, add the zucchini ribbons and 1/2 teaspoon sea salt. Cook, tossing and stirring the zucchini, for two to three minutes, until softened and beginning to turn translucent. Adjust salt and add freshly ground pepper to taste, and transfer to a serving dish. Repeat with the remaining olive oil and zucchini. Serve, topping with tomato sauce and freshly grated Parmesan if desired.

Yield: Serves four

Advance preparation: This dish is best served right away. But you can enjoy leftovers, which I like to eat cold, doused with lemon juice and a drop of olive oil.
Be careful not to overcook them. They fall apart otherwise.

SUPERBOWL

Spicy chicken legs:

Ingredients:

•2 tablespoons olive oil
•2 teaspoons paprika
•1 teaspoon dried thyme
•1 teaspoon chili powder
•1/2 teaspoon dried cumin
•1/2 teaspoon garlic powder
•1/2 teaspoon sea salt
•1/2 teaspoon pepper
•1/4 teaspoon ground nutmeg
•6 chicken legs with thighs, rinsed and patted dry)
Directions:

In a small bowl, mix oil and spices. Rub chicken legs with spice mixture; arrange on a baking sheet. Refrigerate 30 minutes.Heat oven to 350F. Bake chicken 40 to 45 minutes or until cooked through

SUPERBOWL

Chili Maple Ribs

Ingredients:

•Ribs:
•4 pounds pork spareribs
•1/2 teaspoon sea salt
•1/2 teaspoon freshly ground black pepper
•Glaze:
•1 tablespoon olive oil
•1 small onion, coarsely chopped (about 1/2 cup)
•1/2 cup sugar-free pancake syrup
•3 tablespoons red wine or cider vinegar
•3 tablespoons Dijon mustard
•1 tablespoon chili powder)
Directions:

Grill Method:Preheat grill to a low setting. Sprinkle ribs with salt and pepper; set aside. In a medium saucepan over medium-high heat, heat oil for 1 minute. Add onion and saut until softened, about 4 minutes. Stir in syrup, vinegar, mustard and chili powder. Reduce heat to low and simmer until slightly thickened, about 15 to 20 minutes.Place ribs on grill, cover and cook 45 minutes, turning three times. Brush ribs with glaze and continue cooking for another 45 minutes, turning and brushing with glaze several times. Serve immediately.Oven Method:Preheat oven to 325 F. Sprinkle ribs with salt and pepper; set aside. Make glaze as directed above.Place ribs on baking sheet, cover with foil and bake 45 minutes. Remove foil, brush ribs with glaze, and continue baking for 45 more minutes, turning and brushing with glaze several times.

Dang, I don't eat ribs and that rcecipe has my mouth watering.

This recipe would be good on salmon for all you salmon lovers!!!!

12 hard boiled eggs – peeled
1/2 cup olive oil
1/3 cup apple cider vinegar
1 tablespoon lemon juice
dry mustard - to taste
Salt & Pepper – to taste
paprika (optional)

Directions:

1. Cut peeled eggs in half length wise and place yolks in a mixing bowl, set the whites aside. Mash the yolks with the back of a fork and add olive oil, vinegar, and lemon juice. Mix well and salt and pepper to your liking.

2. Spoon or pipe the filling back into egg white.

3. Cover and refrigerate at least one hour before serving.

This is not IP Phase 1 compliant, it is Phase II compliant.

Ingredients

12 ounces fresh stuffing mushrooms (I use white or baby bella)
1 (6 ounce) can crabmeat
3 scallions, sliced thin
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon paprika, for topping
1/3 cup low-fat mayonnaise or fat-free mayonnaise (use no sugar mayo if available)
1/4 cup parmesan cheese, grated
3 tablespoons parmesan cheese, grated,for topping
black pepper
olive oil


Directions
1Rinse and drain crabmeat; combine crab in a medium bowl with onions, oregano, thyme and pepper.
2Add mayonnaise and 1/4 cup of cheese and mix well; chill in refrigerator until you're ready to stuff mushrooms.
3Preheat oven to 350 degrees.
4Clean, dry and stem mushrooms; discard stems.
5Scoop out and discard gills.
6Fill mushrooms with the crabmeat mixture.
7Brush olive oil on mushroom caps; place stuffed caps on a cookie sheet, jelly roll pan or shallow baking dish lined with aluminum foil.
8Sprinkle with 3 Tbsp cheese and paprika; bake for 15 minutes and serve.

SUPERBOWL

RED PEPPER SAUCE FOR CRABCAKES OR CRABSTUFFED MUSHROOMS:
Ingredients:
3-4 roasted red bell peppers (store-bought[rinse and drain oil off] or roasted in the broiler. If you feel like extra work, plop it on a stove burner, rotate to roast each side, and remove carbon layer)
1/4 cup fresh lemon juice
3/4 cup olive oil
1/2 cup chopped onion
1/2 cup chopped green onions
1/4 cup chopped celery
2 tablespoons chopped garlic
2 tablespoons prepared horseradish
3 tablespoons Creole whole-grain mustard
3 tablespoons prepared yellow mustard
3 tablespoons chopped parsley leves
1 teaspoon sea salt
1/4 teaspoon cayenne pepper
1/8 teaspoon freshly ground black pepper

Directions:
Combine all ingredients in the bowl of a food processor and process for 30 seconds. Use immediately or store. Will keep for several days in an airtight container in the refrigerater.

I just made this recipe yesterday and it makes me want to eat my lettuce. Originally it is from the IP recipe book, but of course I modified it.

Soy Sesame Dressing

1/2 cup soy sauce
1/4 cup olive oil - the book says 1 cup canola oil!
1 Tbsp sesame seeds
chopped spring onions (small handful) - book says 1/8 medium onion.
2 Tbsp lemon juice (I squeezed 1/2 a lemon into it)
pepper (lots- 8 turns of my pepper mill) - 1/2-3/4 tsp
The book lists 1 1/2 tsp Splenda or Stevia also. I thought this tasted good without it.

In a food processor or blender, mix all ingredients together until onion is liquefied. The recipe book says to add the oil last after the other ingredients are mixed.

Seafood Stew

Ingredients:

2 teaspoon(s) extra-virgin olive oil
1 medium onion, minced
1 clove(s) garlic, minced
1/2 teaspoon(s) dried thyme
1/2 teaspoon(s) fennel seed
1/4 teaspoon(s) salt
1/4 teaspoon(s) freshly ground pepper
crumbled saffron threads
1 cup(s) no-salt-added diced tomatoes, with juice
1/4 cup(s) vegetable broth
4 ounce(s) green beans
4 ounce(s) bay scallops
4 ounce(s) small shrimp

--------------------------------------------------------------------------------

Directions

1.Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds.
2.Stir in tomatoes, broth and green beans. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes.
3.Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more.

Phase I people:
Because of the scallops and tomatoes, eat only on a day when you haven't eaten a restricted item.

Hi everyone. I'm new to everything about this. I am on day two of the IP diet and struggling to find tastes that I like. I did well with the mushroom soup yesterday. I stocked up on WF dressings and I can't stomach them. Does anyone have ideas or recipes to help me out? Also, I have seem some posts about alternative places to order protein drinks. Is that in place of the vanilla and chocolate drinks from IP, or is it something different for a later phase? Finally, is any lettuce acceptable (bib, romaine, etc)? Like I said, I'm new to all of this and any help would be much appreciated. Thanks.

Raspberry Dressing

In a Good Season's dressing container (free with purchase at the grocery store)
fill it with vinegar to the V line
In a different small container mix the raspberry jelly mix with 2 oz of COLD COLD water, shake and add to dressing container
fill until the O line with Extra Virgin Olive Oil
Add 1 tsp of poppy seeds

Shake and put in fridge

Naked Buffalo Chicken Salad

Make Naked Buffalo Wings (bake at 350 for 10 min on each side, seasoned with salt pepper and garlic powder. Coat with Frank's Red Hot Sauce and cook another 5 min.)

Cut 4 wings into bite size pieces and toss with romaine lettuce and Walden Farms Blue Cheese dressing!

Baby Bok Choy Soup

Ingredients:

2 c (142 g) Baby Bok Choy, finely chopped
1.5 c Chicken stock
1 Green onion, diced

To Taste:
soy sauce
garlic powder
onion powder
ginger
red pepper flakes
sea salt
pepper

Directions:

Stir fry the baby bok choy until tender using 2 tbsp of the chicken broth and a spray of cooking spray. Pour in remaining chicken stock and flavor with above mentioned spices to your taste. Add green onion and serve as a soup once broth comes to a low boil.

4 Boneless Skinless Chicken Breast Halves
2 t dried Rosemary
1 t Dried Oregano
1 T Lemon Juice
1 T Oil
Salt and Pepper to Taste

Flatten chicken to ¼” thickness. In a nonstick skillet, cook chicken in oil over medium-high heat for 4-5 minutes or until juices run clear. Sprinkle with remaining ingredients.

INGREDIENTS

4 1-in.-thick salmon steaks (about 7 oz each)
1/4 cup each Splenda brown sugar and Dijon mustard
PREPARATION

1. Heat oven to 425º F. Line a rimmed baking sheet with nonstick foil. Place salmon steaks on top.

2. Whisk brown sugar and mustard in small bowl until blended. Evenly divide on top of each salmon steak, spreading to cover.

3. Bake 15 minutes or until cooked through. Broil, 4 in. from top, 2 minutes or until top is golden.

Hi everyone. I'm new to everything about this. I am on day two of the IP diet and struggling to find tastes that I like. I did well with the mushroom soup yesterday. I stocked up on WF dressings and I can't stomach them. Does anyone have ideas or recipes to help me out? Also, I have seem some posts about alternative places to order protein drinks. Is that in place of the vanilla and chocolate drinks from IP, or is it something different for a later phase? Finally, is any lettuce acceptable (bib, romaine, etc)? Like I said, I'm new to all of this and any help would be much appreciated. Thanks.

welcome Newsie Mom. None of us(well, maybe a few)like the WF anything. At the beginning of this recipe thread there are tons of dressing recipes.

Look on the february IP chat for people's ideas about protien powders/drinks to replace the shakes. You might also visit lindora.com or newlifestylediet.com for alternatives to the IP packets. Make very sure to read the carb counts closely, as some of the foods are higher in carbs. I'll try to post the Lindora and IP carb charts for comparison.

Lemon Glazed Shrimp Salad

Ingredients:

1 Tbsp E.V.O.O
7 oz shrimp, peeled & deveined
1/2 c fresh lemon juice
1/2 c cider vinegar
1/2 c splenda
1/2 tsp crushed red pepper
1 jalapeno, trimmed, seeded & thinly sliced
2 c baby arugula (or other field green)
1/2 c thinly sliced red pepper
1/2 c lightly blanched asparagus, cut into bite size lengths

Directions:

1. Heat oil in a medium skillet over high heat; add shrimp and cook 1 minute. Stir in lemon juice & cook 3 - 4 minutes or until shrimp are cooked through. Using tongs, transfer shrimp to a plate. Add vinegar, splenda, crushed red pepper & jalapeno to skillet; bring to a boil and cook 4 - 5 minutes or until reduced by half, then remove from heat and set aside

2. Place field greens, red pepper & asparagus in a large bowl; toss gently with some of the dressing & season with salt & pepper to taste.

3. Top the salad with the cooked shrimp & drizzle with the warm vinaigrette

Parsnip Pancakes
Phase II compliant, maybe phase I if you worked it a bit


Makes about 6

1/2 lb (1 large or two medium-small) parsnips, shredded
2 scallions, cut to 2-inch pieces and julienned lengthwise
1 egg, scrambled
1/8 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/4 teaspoon black or white pepper, or to taste
2-4 tablespoons olive oil
optional dipping sauce:
1 tablespoon soy sauce
1 teaspoon rice vinegar

Beat the egg in a medium-large bowl and combine with the rest of the ingredients except for the oi and the dipping sauce. Heat a tablespoon of oil on a skillet over a medium flame until hot. Using your hands, form the parsnip mixture into roughly 3-inch patties at a time, and place gently onto the pan, keeping each pancake an inch or so apart (you will probably need to work in batches). Cook for 2-3 minutes on the first side before flipping; flip, and cook another 2-3 minutes or until lightly browned on both sides. Remove from heat and serve with the optional dipping sauce immediately.

Egg-Crusted Pizza

Crust Ingredients

1 Egg
1/4 C Egg Whites
Pinch of Garlic powder
Pinch of Onion powder
Pinch of Oregano
Pinch of Cayenne pepper
Pinch of Sea Salt
Pinch of Pepper

Toppings:

1/4 C Pizza sauce
1 oz Low fat mozzarella
2.5 oz Fat Free ham
1/4 c Green Pepper
1/8 c Onion

Directions:

Put skillet on stovetop and heat on medium. Add 1/2 tsp oil.

Whisk together egg & egg whites until frothy.

Add seasonings of choice into egg mixture & pour into heated pan

Cover and let cook for approx 3.5 minutes. Flip out on to plate, return to skillet and cover to cook other side for approx 1.5 minutes.

Flip out on to pizza pan and add toppings of choice, put under broiler until cheese is melted & toppings are cooked - approx 5 minutes.

Enjoy with a side spinach salad!

1 cup cooked, riced cauliflower*
1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley
**pizza or alfredo sauce
toppings (make sure meats are cooked)
mozzarella cheese


Delicious and easy.Preheat oven to 450 degrees Farenheit.

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler (grill for the Europeans) at high heat just until cheese is melted.

"Mock Mashed Potatoes Supreme"

I was thumbing thru some recipes I received from a friend and found this one. Probably not Phase 1 compliant, but looks darn good!

Shopping List: 1 med. head cauliflower; 3oz softened cream cheese; 2 T sour cream; 1 egg; 1/4 c grated parmesan cheese; 1/8 tsp straight chicken base or bouillon; 1/8 tsp garlic powder; 1/8 tsp freshly grd pepper; 1/2 tsp chopped fresh or dried chives (optional); and 3T trans fat free margarine

Bring a lg pot of water to boil over high heat. Clean & cut cauliflower into small pieces. Cook in boiling water for 6 minutes until well done. Drain well, but do not let cool. Pat cauliflower dry btwn paper towels - important step b/c otherwise it's "potatoes" will be thin & runny. Using either an immersion blender in a deep bowl or in a food processor, pulse the hot cauliflower with cream cheese, sour cream, egg, parmesan, garlic, chicken base and pepper until smooth. Add chives if desired.

Calories 120/Fat 18g/Protein 7g/Fiber 2g/Net Carbs 3g

2 cups lettuce, shredded
1 cup mixed celery, cucumber, peppers and bean sprouts
1 1/2 oz chicken, cooked cubed

Dressing:

1 pkt artificial sweetener
2 tbsp red wine vinegar
1 tsp Lite soy sauce
1/2 tsp prepared mustard
Juice of 1 lemon wedge

Mix dressing together in a small bowl and toss with salad.

2 Tbsp red wine vinegar
1/4 tsp chili powder
2 drops Worcestershire sauce
2 dashes garlic powder
1/4 tsp Tabasco
1/4 to 1/2 tsp artificial sweetener

Mix all ingredients together.
Great with chicken, beef or fish!

1 envelope Lindora Homestyle Chicken with Noodle Soup mix
¼ c. green bell pepper, sliced into thin 1-inch strips
¼ c. zucchini, sliced and quartered
½ tsp. vinegar
¼ tsp. ground ginger
1/8 tsp. garlic powder
1/8 tsp. ground coriander
2/3 c. + 2 Tbsp. water, boiling

Place green pepper, zucchini and vinegar in a small microwave-safe bowl with 2 Tbsp. water. Microwave on high 1 ½ to 2 minutes, or until vegetables are tender. In a separate bowl, combine the spices and Chicken with Noodle Soup mix; stir in boiling water. Combine the soup mix and vegetables in a bowl and microwave for 30-45 seconds. Serve hot.

1/2 cup clam juice
4 cloves garlic, finely chopped
3 cups fresh stir-fry vegetables (broccoli, cauliflower, celery, carrots, and bell peppers) (from 16-oz package)
1/2 lb cod, halibut, orange roughy or other mild-flavored fish fillets, cubed
1 1/2 tablespoons chopped fresh or canned jalapeño chiles
2 tablespoons fish sauce or reduced-sodium soy sauce
1 tablespoon packed Spend brown sugar

1. In 10-inch nonstick skillet, heat 1/4 cup of the clam juice to boiling. Add garlic; cook 1 minute.
2. Stir in stir-fry vegetables. Cook about 8 minutes, stirring frequently, until liquid has evaporated.
3. Stir in fish, chiles, fish sauce and Splenda brown sugar. Heat to boiling. Reduce heat to medium; simmer uncovered 10 minutes.

2 boneless, skinless chicken breasts
2 tablespoons lemon juice
1 tablespoon no-trans-fat margarine or butter, melted
3/4 teaspoon dried oregano
1/2 teaspoon lemon pepper seasoning
1/8 teaspoon salt
2 teaspoons finely chopped parsley or chives, if desired


1. Heat oven to 375°F. Coat small baking dish with cooking spray. Place chicken in a single layer in dish. Pour lemon juice and margarine over chicken. Sprinkle with oregano, lemon pepper, and salt.
2. Bake about 15 minutes, or until a thermometer inserted in thickest portion registers 160°F and juices run clear.
3. Serve drizzled with pan juices. Sprinkle with parsley or chives.

1/2 pound chicken tenderloin
1/4 small sweet onion , cut in half
1 clove garlic , cut in half
1/4 teaspoon red pepper flakes , more or less to taste
1/2 teaspoon crushed fennel seed
Coarse salt
cracked black pepper to taste

Directions:

Place all ingredients in the bowl of a food processor and pulse until it looks like ground chicken or hamburger meat.

Heat a non-stick pan over medium heat. When hot, add mock sausage mix and cook, stirring often until crumbly and cooked through, about 7–9 minutes. Taste and adjust seasonings.

Recommended substitution: If you like sweet Italian sausage, don't use the chili flakes. Instead, add 1/4 teaspoon of allspice and one teaspoon dried oregano.

mini lettuce wraps that people can make themselves.

1 pound Jenny-O ground turkey
2/3 cup mixture of soy sauce/white vinegar and one splenda packet

brown meat like you are making tacos. pour mixture over and simmer for about 20-30 minutes until all is ubsorbed (sp?).

Put in the center of a platter-I use a chip/dip platter or the tupperware veggie tray.

surround with bib lettuce, greeen onions cut into long narrow strips, red and green peppers cut into long narrow strips, and cucumbers cut into long narrow strips.

If you can, I usually serve some WF ranch dressing on the side.