Ideal Protein Diet - Maintenance recipes




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scorbett1103
03-07-2013, 03:05 PM
Thought I'd start up a thread where we can post our favorite maintenance-friendly recipes! It would be helpful if when posting a recipe, you can make a note whether it is a fat-poor or carb-poor meal, and if you have nutritional information please include that as well.

For those who are new to maintenance - lunch meals should include fats and be lower in carbs, while dinner meals should include 1 serving of complex carbs/whole grains and be lower in fats.

Can't wait to see what you've got!!


amberjules
03-07-2013, 03:16 PM
Oh how fun! Well these are some recipes that I use in Phase 1 so they are carb-poor and fat-poor:

Chicken Salsa Verde http://www.lamberjules.com/recipes/ideal-protein-recipes/chicken-salsa-verde-recipe-low-carb-and-ideal-protein-compatible/:

Mexican Salsa Verder Rice (made with Cauliflower) http://www.lamberjules.com/recipes/ideal-protein-recipes/mexican-salsa-verde-rice-made-with-cauliflower/

Mexican Carnitas Tacos: http://www.lamberjules.com/recipes/ideal-protein-recipes/mexican-carnitas-pulled-pork-lettuce-wrap-tacos-recipe/

Mexican Turkey Tacos: http://www.lamberjules.com/recipes/ideal-protein-recipes/lettuce-wrap-turkey-tacos/

Can you tell I like Mexican food??

scorbett1103
03-07-2013, 03:20 PM
Made this for lunch today! The original recipe is here:
http://organicgardening.com/blogs/thegreenearthgirl/2011/10/31/meatless-monday-spaghetti-squash-cheese/

I added spinach and changed the cheeses around a bit - I will probably try it with some low fat cheese to see if it still makes a decent sauce, and will edit accordingly if it works!

Baked Spaghetti Squash Mac & Cheese with chicken
4 servings
Carb-poor

Cheese sauce:
2 Tbsp coconut oil
2 Tbsp flour
1 cup lowfat milk (or almond milk if you prefer)
1 cup shredded cheddar cheese

Squash:
1 large spaghetti squash (about 3 lbs)
2 cups chopped spinach
1/3 cup grated parmesan cheese

1lb cooked chopped chicken (4oz chicken per serving)

Preheat oven to 375 degrees. Slice squash in half. Poke holes in the spaghetti squash skin and place in a baking dish with an inch of water on the bottom. Put in the oven for 45 minutes.

While the squash is baking, make the cheese sauce:
In a large saucepan, melt coconut oil over medium heat. Once melted, add flour and whisk quickly until combined. Add milk and whisk for 3 minutes, until it begins to thicken. Remove from heat, add cheese and stir until completely melted. Keep in a warm place and stir occasionally until ready to use.

Remove squash from the oven, scrape out the seeds and guts (which will be slightly darker and gooey-er than the spaghetti you are about to harvest.) from both pieces. Then, using a fork, slowly scrape the flesh of the squash, which will pull away in spaghetti-like strands. Put all of the spaghetti in a large mixing bowl, and combine with the sauce and spinach. Return the mixture to the hollowed-out larger pieces of squash, then top with parmesan cheese. Place back in the oven for 10 minutes at 375.

To serve, mix 4oz chopped cooked chicken with 1 serving of the squash.

Nutritional info:
Calories: 491
Protein: 35g
Fat: 26g
Carbs: 35g
Fiber: 6g


WingnutandMe
03-07-2013, 08:28 PM
DH and I just finished this off. It was fabulous. Topped it with a spoonful of Dream Whip.

Not sure what makes something carb or fat poor.

Strawberry Rhubarb crisp
2 1/2 C Starwberries & 2 1/2 C Rhubarb
4 TBS Splenda
1/2 C Oats
1/2 C Splenda (for topping)
1/4 C Fiber one Cereal (ground up)
1/4 tsp Cinnamon
1/4 - 1/2 C Unsweetened Applesauce
Directions
Preheat oven to 350 degrees F
Combine fruit and 4 TBS Splenda in a mixing bowl and put in a 7x11 baking dish.
For Topping: In medium bowl, combine oats, Splenda, fiber one, cinnamon. stir in Applesauce until mixture is spreadable over fruit.
Bake in preheated oven 30-35 minutes, until topping starts to brown and fruit is bubbling. Serve warm.

MFP says if I make this 8 servings, it's 58 calories, 14 carbs, 1 fat, 2 protein per serving.

scorbett1103
03-08-2013, 07:39 AM
This one is actually Freezer-friendly - just make up the foil packets, then place in gallon freezer bags and freeze. When you want one, thaw it out and just follow the final cooking instructions!

Sweet Potato taco packets
Serves 4
Fat-poor

Ingredients:
4 cups sweet potato, cut into 1/2 inch cubes
2lbs ground turkey (or chicken or lean beef)
2/3 cup crushed tomato
1 can (15oz) black beans, drained and rinsed (or 1 1/2 cups cooked dry beans)
2 Tbsp taco seasoning
4 tsp coconut oil solids (or butter if you prefer)
2 cups spinach, chopped
4 12-inch pieces of foil

Directions:
Preheat oven to 425
Arrange sweet potato in a single layer on a greased cookie sheet. Par-bake at 425 for about 20 minutes.

While potatoes are cooking, brown the ground meat and drain.
In a bowl, mix browned meat, tomato, seasoning, and beans.

Divide the sweet potato evenly between the foil sheets, piling them in the center of each one. Top with the ground meat mixture (about 1 cup per packet), 1 tsp of coconut oil/butter, then 1/2 cup chopped spinach. Fold up into a sealed packet.

(If you want to freeze, at this point place them in a gallon freezer bag and store until ready to eat. Thaw before cooking)

Place foil packets on a cookie sheet, and bake at 425 for 30 minutes. Serve hot, with fresh salsa and fat free plain yogurt or fat free sour cream!

Nutritional info:
Calories: 459
Protein: 41g
Fat: 18g
Carbs: 31g
Fiber: 8g

Starshine
03-08-2013, 08:12 AM
I really just wanted to say thanks for these recipes. They are so helpful. The freezer instructions are great too, Scorbett. I can take some of these and make them into Vegetarian dishes too.

It might be helpful, if you put which meal the recipe is good for. Just a suggestion. :)

Thanks again for these recipes! :hug:

greeniris
03-08-2013, 08:36 AM
You did it Scorbett!!! Thank you! I will add some recipes this weekend :D

scorbett1103
03-08-2013, 11:00 AM
I really just wanted to say thanks for these recipes. They are so helpful. The freezer instructions are great too, Scorbett. I can take some of these and make them into Vegetarian dishes too.

It might be helpful, if you put which meal the recipe is good for. Just a suggestion. :)

Thanks again for these recipes! :hug:

That's where the "Fat poor/Carb poor" notation comes in :)

mommak8
03-08-2013, 11:23 AM
Peanut Chaat-(vegan)
carb poor (I use it for lunch)

from Manjula's Kitchen

Recipe will serve 2 for lunch; 4 for snacks


Ingredients:

* 1/2 cup raw peanuts
* 1/2+1/2 teaspoon salt adjust to taste
* 1/8 teaspoon turmeric (haldi)
* 3/4 cup tomatoes seeded cut in small cubes
* 3/4 cup cucumber cut in small cubes
* 1 tablespoon ginger finally chopped
* 1 green chili finally chopped adjust to taste
* 1/2 teaspoon roasted cumin seed powder (bhuna jeera)
* 1/8 teaspoon red chili powder
* 1/8 teaspoon black pepper
* pinch Stevia (original called for sugar)
* 2t garlic (original called for 1/2 teaspoon mango powder (amchoor)
* 1 tablespoon lemon juice

Method

1. In a sauce pan add peanuts with 2 cups of water turmeric and 1/2 teaspoon of salt. Cook over medium high heat for about 25 minutes until peanuts are soft.
2. Drain the water and let it cool to room temperature.
3. Mix ginger, chili, 1/2 teaspoon salt, cumin seed powder, red chili powder, black pepper, sugar, mango powder and lemon juice together.
4. Mix the peanuts with tomatoes and cucumbers, add the spice mix and toss.
5. Peanut Chaat is ready to serve.
Enjoy!

Nutrition per serving (lunch size); cal 238, carb 12, fiber 4, fat 18, protein 11

I added tuna one day and TVP one day which increased fat and protein without increasing carbs.

mommak8
03-08-2013, 11:30 AM
Loaded Baked Sweet Potato “Healthified”
fat poor

from Skinnytaste.com

Servings: 4 • Size: 1 potato
Calories: 307 • Fat: 5 g • Carb: 53 g • Fiber: 10.5 g • Protein: 15 g • Sugar: 1 g

Ingredients:

* 4 medium sized sweet potatoes
* 1/2 cup fat free Greek yogurt (or light sour cream)
* 1 tsp taco seasoning
* 1 tsp olive or canola oil
* 1 red bell pepper, diced
* 1/2 red onion, diced
* 1 tsp chili powder
* 1/2 tsp paprika or smoked paprika
* 1/2 tsp cumin
* a pinch of salt
* 1-1/3 cups canned black beans, rinsed and drained
* 1/2 cup mild or spicy salsa
* 1/2 cup reduced fat Mexican cheese blend
* 1/4 cup chopped scallions or cilantro
Directions:

Poke holes in the potato with a fork, cook on your microwave’s potato setting until potatoes are soft and cooked through (about 8-10 minutes on high for 4 potatoes). If you don't have a microwave, bake about 45 minutes at 400°F.

Combine yogurt and taco seasoning in a small bowl, mix well.

Heat oil in a medium pot over medium heat. Add peppers, onions, chili powder, paprika, cumin and salt; cook until the onions have caramelized slightly, about 5 minutes. Add black beans, stir to combine and heat through (about another 5 minutes).

Slice the potato lengthwise down the middle or as I did in the photo, use a fork to pierce the top in an oval shape, then remove the top of each potato. Top with 2 tbsp shredded cheese, 1/3 cup of black bean mixture, 2 tbsp Greek yogurt mixture and 2 tbsp salsa of salsa. Enjoy!

I added lean meat/Morningstar crumbles to the table to increase protein and served with salad

mommak8
03-08-2013, 11:37 AM
Sloppy Joes (vegan adaptation)
fat poor
Adapted from EatingWell

8 servings, generous 1/2 cup filling each

Ingredients

* 12 ounces Morningstar veggie crumbles(90%-lean ground beef)
* 1 large onion, finely diced
* 2 cups finely chopped cremini mushrooms, (about 4 ounces)
* 5 plum tomatoes, diced
* 2 tablespoons whole wheat flour
* 1/2 cup water
* 1/4 cup cider vinegar
* 1/4 cup chili sauce, such as Heinz
* 1/4 cup ketchup

Preparation

1. In a large nonstick skillet; cook onion and mushrooms with a little salt over medium heat (They will release their water for cooking, or add a splash). Add Veggie crumbles and cook until the vegetables are soft and the moisture has evaporated, 8 to 10 minutes.
2. Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 to 10 minutes. (this took longer for me...)
Serve warm on buns.

Tips & Notes

* Make Ahead Tip: The filling will keep in the freezer for up to 1 month.

Nutrition
Per serving: 121 cal, 2 fat, 18 carb, 4 fiber, 9 protein

Desafinado
03-08-2013, 04:47 PM
This one is actually Freezer-friendly - just make up the foil packets, then place in gallon freezer bags and freeze. When you want one, thaw it out and just follow the final cooking instructions!

Sweet Potato taco packets
Serves 4
Fat-poor

Ingredients:
4 cups sweet potato, cut into 1/2 inch cubes
2lbs ground turkey (or chicken or lean beef)
2/3 cup crushed tomato
1 can (15oz) black beans, drained and rinsed (or 1 1/2 cups cooked dry beans)
2 Tbsp taco seasoning
4 tsp coconut oil solids (or butter if you prefer)
2 cups spinach, chopped
4 12-inch pieces of foil

Directions:
Preheat oven to 425
Arrange sweet potato in a single layer on a greased cookie sheet. Par-bake at 425 for about 20 minutes.

While potatoes are cooking, brown the ground meat and drain.
In a bowl, mix browned meat, tomato, seasoning, and beans.

Divide the sweet potato evenly between the foil sheets, piling them in the center of each one. Top with the ground meat mixture (about 1 cup per packet), 1 tsp of coconut oil/butter, then 1/2 cup chopped spinach. Fold up into a sealed packet.

(If you want to freeze, at this point place them in a gallon freezer bag and store until ready to eat. Thaw before cooking)

Place foil packets on a cookie sheet, and bake at 425 for 30 minutes. Serve hot, with fresh salsa and fat free plain yogurt or fat free sour cream!

Nutritional info:
Calories: 459
Protein: 41g
Fat: 18g
Carbs: 31g
Fiber: 8g

This dish is everything I'm missing right now. NOM!

scorbett1103
03-08-2013, 05:12 PM
This dish is everything I'm missing right now. NOM!

Just remember this is maintenance-friendly, not for Phase 1 :)

mommak8
03-09-2013, 10:04 AM
Inside Out Chinese Spring Roll Salad-Daily Dish (www.betterrecipes.com) contest winner-Roxanne Chan

Fat poor

Salad:
2 oz Bean Thread, mung bean noodles
3 cups Shredded Napa Cabbage
1 cup Torn Watercress
1 Carrot, cut into matchstick thin strips
1/2 cup Seedless Cucumber, cut into matchstick thin strips
1/2 cup Red Bell Pepper, cut into matchstick thin strips
1 Green Onion, minced
1 cup Chopped Baby Corn
2 Tbsp Snipped Cilantro
2 Tbsp Snipped Mint
Dressing:
1 Tbsp Sesame Oil
2 Tbsp Sweet Chili Sauce
2 Tbsp Lime Juice
1 tsp Soy Sauce
1 tsp Minced Ginger Root
1 Large Clove Garlic, crushed
1/2 tsp Lime Zest
Garnish- Black Sesame Seeds
DIRECTIONS:
Soak the bean threads in warm water to cover for 10 minutes or till pliable. Drain, then cook in boiling water till the noodles expand and appear glasslike, 1-2 minutes. Drain, rinse with cold water and drain again. Cut into 4-inch lengths. Place in a large bowl along with the rest of the salad ingredients. In a small bowl whisk together the ingredients for the dressing till well combined; toss with the salad to evenly coat. Garnish with sesame seeds.

Nutrition based on 4 servings: cal 147, carb 26, fiber 2, fat 4, protein 3

Some sort of chili lime shrimp, chicken, or tofu would make it a meal:)

Lizzy63
03-09-2013, 12:01 PM
Here's a simple one that I use a lot...

Put some baby carrots in a covered glass dish, drizzle with WF pancake syrup, microwave until tender, stirring once. Cook time depends on how much you make, but usually around 3 minutes for 2 cups of carrots. Yummy!

Beck81
03-10-2013, 01:04 PM
Chocolate Peanut Butter Oatmeal

1 packet sugar free maple oatmeal (great value)
2 Tbls PB2 chocolate
1 tsp mini semi sweet chocolate chips

Mix oatmeal and PB2 together with water (sorry I didn't measure.
Microwave for 2 minutes stirring after 1 and adding more water if needed.
Sprinkle with chocolate chips.

202 cal, 29 carbs, 6 gr. Fat, 8 gr protein
You can add 1 tsp of real peanut butter or cocoa or SF syrup or cinnamon for extra flavorings.

Beck81
03-10-2013, 01:36 PM
Raspberry-rhubarb Cheesecake

Crust
1/2 cup Hi-Lo vanilla almond cereal
1 T almonds
2 t. Butter
Blend cereal and almonds in magic bullet or blender. Add melted butter. Pat into two bowls. Put into freezer.

Filling
1 Dannon light and fit greek yogurt
1 Tbls key lime juice with 1/2 packet knox gelatin added for 1 minute
2 Tbls SF cool whip
Mix yogurt with key lime mixture, then add cool whip. Spread onto the crust. Put in freezer again.

Topping
1 cup rhubarb
1 Tbls WF strawberry syrup
1/2 cup water with 1/2 packet knox mixed in for a minute
1/2 cup frozen raspberries
Cook rhubarb In the microwave with syrup until mushy 3-5 minutes. Add water and knox mixture. Mix in raspberries. Put into the freezer until cooled some. Spread onto the cheesecake. Refrigerate until set. Add a Tbls of cool whip to each one and enjoy! Makes 2 big desserts. Can split into 4 servings.

191 cal, 17 carbs, 8 gr fat, 15 gr protein, 6 gr sugar

I have made ones with just an almond crust and just cheesecake filling in ramiken bowls. 1 T almonds and 1/2 tsp butter in each.

Use your imagination for variations with different fruits and flavor of yogurts. I really like the Dannon light and fit greek yogurts. They are fat free, 80 cal and only 8 carbs, almost as low as plain yogurt.

mommak8
03-19-2013, 09:44 PM
I made this today for a snack...(2 servings)

1 Avocado
3 T cocoa powder
1 t Vanilla extract
Sweetener to taste (I used 1t stevia)
2 T almond milk (but I'm sure any liquid would work, I'm trying coffee next time)

Blend together (I use an immersion blender) and I topped it with a dollop (2 T) of greek yog sweetened with stevia (add 11 cal 1 carb 1 protein).

Per serving untopped: cal 188; carb 15; fiber 9; fat 16; protein 4

KitKat169
03-29-2013, 02:45 PM
Carb-poor:
Chicken Coconut Yellow Curry

1/4 cup onion, chopped
1/2 cup yellow or green peppers, chopped
1 cup spinach, chopped
1/4 cup tomato, chopped or quartered
8 oz chicken (I used left-over cooked but you could start with raw)
1/2 cup stock
2-3 tbsp yellow curry powder
1/4 cup coconut milk (I used full fat version!)
salt and pepper to taste

Saute onions and peppers until softened. Add curry powder, stir and allow it to cook for a couple minutes. Add spinach and stock. Add in chicken and cook as long needed to heat or cook the chicken. At the end of cooking time, add tomato and allow it to heat then add coconut milk and stir well. Salt and pepper to taste.

My version was loose and a little soupy. You could use less stock or add more meat and serve over cauliflower rice as a meal for two.

Starshine
03-29-2013, 06:29 PM
KitKat, in the maintenance thread you wrote that you have your own recipe for granola. Would you please post that? Because of all the sweeteners in prepared granola, I've been looking for a good recipe that I can control the sweetener in it.

Thank you!

KitKat169
03-29-2013, 11:19 PM
Granola:
6 cups oats (old-fashioned, not quick)
1 tbsp cinnamon
1/4 cup flaxseed (ground)
3/4 cup slivered almonds
optional 1/4 soy nuts
1/2 cup honey

Mix the dry ingredients together, heat the honey until it's runny then pour slowly over the honey as you mix.
Preheat oven to 350. Bake the granola for 25 minutes until toasted. Stir every 5 to 6 minutes.

(The original recipe adds dried cranberries or blueberries after it cools but I prefer to use fresh fruit when eating this as a cereal.)

Starshine
03-30-2013, 09:39 AM
Thank you so much, Kitkat! :hug:

KitKat169
04-01-2013, 11:15 PM
Bowel Buddy Cookies
(Courtesy of my Naturopath)
I call these carb and fat poor

2 1/2 cup ground flaxseed
2 tsp baking powder
2 tbsp ground cinnamon
1/2 cup sweetener (maple syrup/sucanat) or 2 tbsp stevia (optional, I used 1/2 the stevia)
2 eggs (optional, doesn't need them)
1 tbsp vanilla extract
1 1/2 cup applesauce (no sugar added)
1 cup frozen blueberries
1/2 cup ground almonds (optional, I used the strained bits from making almond milk)

Mix all ingredients together, except the blueberries. Mix well then fold in the frozen blueberries. Place heaping tbsp size lumps onto a cookie sheet. Bake for 20-30 minutes (less without eggs, more with eggs). Store in the freezer or fridge after cooling.

I made 22 cookies and the nutritional count for my version was 73 calories, 7g carbs, 4g fiber, 5g fat, 3g protein. I will use them as a snack, maybe with some yogurt.

KitKat169
04-01-2013, 11:21 PM
Big Cookie
Fat poor

1/3 cup oats
1/2 scoop protein powder
1/3 cup almond milk
1/4 cup applesauce (no sugar added)
1/4 tsp cinnamon
1/4 tsp baking powder
1 tbsp splenda or other sweetener

Preheat oven to 350. Mix all the ingredients together. Spray a cookie sheet with non-stick spray and spoon the mix onto the sheet. I used a muffin top tray because the batter was thin and this kept it shaped. I made 3 cookies.

Note: I may have forgotten the baking powder, they were flat. Next time I'll add a little more and may also add some egg white as it didn't hold together well. It was tasty though.

1 cookie out of the 3 made: 66 calories, 8g carbs, 1g fiber, 1g fat, 4g protein

WingnutandMe
04-13-2013, 06:58 PM
These were requested of me on the Maintenance thread.

I have not tried this crust. Was bad and used a Pillsbury refrigerated crust. I will try to find a more suitable crust.

Blueberry Rhubarb Pie
Filling
1 cup of Splenda
1/4 Cup of Flour (4 tsp arrowroot)
2 cups of Rhubarb small diced pieces
2 cups of Blueberries
1 Tbsp of Butter or Spread
Crust
2 cups of flour
2/3 cup of Vegetable Shortening
1 teaspoon Salt (heaping)
1/3 cup of ice water
Directions
Mix and cut the dough in half and roll thin into an 8 inch pie pan. .
Place the fruit mixture onto the bottom shell and then roll out the top shell and place on top of the mixture and pinch the edges together to seal.
Bake at 425 degrees for 10 minutes
then at
400 degrees for 25 minutes.

I also like this crisp

Strawberry Rhubarb crisp Becca's way (LOW CAL & FAT)
2 1/2 C Strawberries & 2 1/2 C Rhubarb
4 TBS Splenda
1/2 C Oats
1/2 C Splenda (for topping)
1/4 C Fiber one Cereal (ground up)
1/4 tsp Cinnamon
1/4 - 1/2 C Unsweetened Applesauce
Directions
Preheat oven to 350 degrees F
Combine fruit and 4 TBS Splenda in a mixing bowl and put in a 7x11 baking dish.
For Topping: In medium bowl, combine oats, Splenda, fiber one, cinnamon. stir in Applesauce until mixture is spreadable over fruit.
Bake in preheated oven 30-35 minutes, until topping starts to brown and fruit is bubbling. Serve warm.

Here is the cheesecake I tried. I used my cousin's almond flour crust.
Sandi’s Almond Flour Pie crust
Almond Flour Crust (Graham Cracker Crust)
1 ½ Cup blanched almond flour
¼ teaspoon sea salt
¼ teaspoon baking soda
¼ cup grapeseed oil
2 Tablespoons agave nectar or Splenda (if splenda, add to dry ingredients)
1 teaspoon vanilla extract
Directions
Preheat oven to 350 oF
In a large bowl (or the pie pan) combine almond flour, salt, and baking soda.
In a medium bowl whisk together the grapeseed oil, agave nectar and vanilla.
Stir the wet ingredients into the almond flour mixture until thoroughly combined.
Press the dough into a 9 ½ inch or deep dish pie pan.
Bake for 10 to 15 minutes, until golden brown.
Remove from oven and let cool completely before filling.

I, also, mix the dry ingredients in the pie pan and then add the wet ingredients to them there. That way I save one dirty bowl!!

Cheesecake filling
2 large eggs, room temperature
1/2 cup of soy protein (not soy four!)
3/4 pound cream cheese (not the spreadable kind that comes in a tub)
1/2 tsp Stevia (I used vanilla flavored)
5 packets sucralose (splenda, etc.)
1/2 tsp vanilla (not the imitation flavoring)
1/2 tsp sea salt
Mix the filling ingredients until well blended. Pour into the chilled crust.
Bake at 375 for 20 minutes. The sides of the cheesecake should be puffed, but the center should be a little jiggly.
Turn off the oven, open the door and let the cheesecake rest for another 20 minutes.
Remove from the oven and place on a wire rack to cool. It is important to let the cheesecake cool between each step.

The cheesecake needs to coordinate with your fat meal.

WingnutandMe
04-19-2013, 10:26 AM
Here's a great carb poor dinner entree.

King's Chicken
Serves 8
Sauce Ingredients
1 med onion, finely chopped
1/2 tbsp butter
1/2 tbsp lard
1/4 tsp seasoning salt
1 8 oz package cream cheese, softened
3 tbsp sour cream
1/4 tsp season salt
1/2 tsp lemon pepper
4 drops hot chili oil (optional)
1/2 tsp parsley flakes
Other ingredients
2 lbs chicken breast, boneless and skinless
2 2.5 oz packages beef, dried and chopped (the inexpensive packets sold with the luncheon meats)
Cooking oil spray
Paprika, for garnish
Directions
Preheat oven to 350F. Cook onion in butter, lard, and 1/4 tsp season salt in a small frying pan over medium heat until the onion is golden, about 5 to 8 minutes.
Combine the remaining sauce ingredients. Add the onion and mix well. Set the sauce aside.
Cut the chicken into eight pieces. Divide the beef by eight and place the slices into the bottom of a large baking dish that has been sprayed with cooking oil spray. Place a piece of chicken atop each of beef slice.
Divide the sauce evenly over the tops of the chicken. Garnish each with a tiny pinch of paprika.
Bake for about 40 minutes until the sauce is golden and the chicken test at 170F with a meat thermometer.
Reduced fat variation
Cook the onion in a bit of stock instead of the butter and lard. Replace the cream cheese and sour cream with low-fat or fat free versions.

Taken from Extreme Lo-Carb Cuisine

When I put it in My Fitness Pal, one serving registered: 262 cals, 5g carbs, 21g fat, 12g protein, 327 sodium, 4g sugar

I added a tossed salad with regular dressing to keep it a carb poor meal.

Molly

dukeofllano
04-19-2013, 05:40 PM
What a great idea- this is awesome!

this isn't a recipe but... today at whole foods I sampled their "parmesan crisps" chips made of ONLY parmesan cheese. Not low fat but certainly low carb, and little goes a long way. I have heard you can make them by baking parmesan lumps in the oven. Yummy!

4Mom
04-22-2013, 02:27 PM
Oh how fun! Well these are some recipes that I use in Phase 1 so they are carb-poor and fat-poor:

Chicken Salsa Verde http://www.lamberjules.com/recipes/ideal-protein-recipes/chicken-salsa-verde-recipe-low-carb-and-ideal-protein-compatible/:

Mexican Salsa Verder Rice (made with Cauliflower) http://www.lamberjules.com/recipes/ideal-protein-recipes/mexican-salsa-verde-rice-made-with-cauliflower/

Mexican Carnitas Tacos: http://www.lamberjules.com/recipes/ideal-protein-recipes/mexican-carnitas-pulled-pork-lettuce-wrap-tacos-recipe/

Mexican Turkey Tacos: http://www.lamberjules.com/recipes/ideal-protein-recipes/lettuce-wrap-turkey-tacos/

Can you tell I like Mexican food??

OMG!!! amberjules I made the Mexican Carnitas Tacos last night for dinner and my family including my picky 14yr old daughter totally loved them and has requested I make them every week. :D Now I'm excited to try the other recipes. Thank you

greeniris
04-30-2013, 11:55 AM
Low carb SIMPLE EASY ZUCCHINI SIDE DISH...(sorry, can't get the pic to paste here.)
Slice the zucchini in half long-ways. Slice a bit off the bottoms to keep them stable. Brush with olive oil and top with garlic or garlic powder. Top with sliced tomatoes, salt and pepper to taste. Use mozzarella cheese, Parmesan cheese or mixed blend. Bake 375 for 20 to 30 minutes until soft.


Crisp Cucumber Salsa:
(Good for any meal, depending on what you serve it with - both low fat & low carb by itself.)
Note: 1/4 cup is only 16 calories!

2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalepeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned salt
Tortilla chips

In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately.

scorbett1103
04-30-2013, 12:02 PM
I've never been a huge fan of salad dressing so I've struggled a bit with carb-poor lunch options - but this has become one of my favorites!

Instead of using mayonnaise or greek yogurt to make chicken and tuna salad, just mash up half an avocado, then mix in your meat! It's moist, filling, doesn't change the flavor too much, and you can toss in anything you'd normally put in a chicken or tuna salad! It's a much healthier fat than mayo, and doesn't add the "tang" of greek yogurt.

I've been having chicken/'cado salad on top of a big veggie salad, or in Joseph's low carb flax pitas filled with lettuce, red peppers and cucumbers.

greeniris
04-30-2013, 12:10 PM
Scorbett - I rarely use salad dressing on tossed salads, so have also struggled with this. Was adding a bit of cheese to get the fats in, but I am certainly going to try the 'cado in place of mayo in tuna & chicken salads. Thanks!

Lesley
05-01-2013, 03:56 PM
I have been having a salad and protein fudge for lunch (after my workout)

Protein Fudge:

1/2 T Almond Butter
1 Scoop whey gourmet naturelle chocolate protein powder
1 t cocoa powder
2 T almond milk
2 t crushed pecans (for crunch!)

Freeze for half an hour! Devine!

This is my new addiction!

Lizzy63
01-05-2014, 09:14 AM
Bump!

65X65
01-05-2014, 11:27 AM
My DH discovered very thin pork loin slices..no sugar or salt...just a thin slice of pork loin at the supermarket yesterday. He flash sauteed 2 of them for us in a cast iron skillet for breakfast this AM... The steaks were about 3.0 oz each. Perfect. We had poached eggs...mine on a green salad dressed with lemon and olive oil....(I need to remain gluten free. It was part of my life prior to IP) DH eats his on 1 slice of whole grain bread from a "boutique bakery" that makes wonderful (so I'm told) artisinal bread.....LOL...My plate looks considerably fuller than his does, but is actually pretty low in calories while being high in nutrition and protein! Can add 1/4 C cottage cheese and some blueberries or strawberries... ( I prefer to only do the cottage cheese occasionally as I also am pretty much following Paleo)

If I need to cut calories due to plans :smug: for a higher calorie meal later in the day, (or the night before) I make a 3 egg white omelette with spinach, mushrooms and bell peppers instead of having whole eggs.That adjustment saves me some fat AND calories for something later! Also use shrimp or white fish like cod or flounder with broccoli or asparagus for dinner on days I am trying to even out the intake. This is working well!

Pork Tenderloin:
Per 3 oz Serving
% Daily Value*
Calories 122
Calories from Fat 27
Total Fat 3.0g 5%
Saturated Fat 1.0g 5%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1.1g
Cholesterol 62mg 21%
Sodium 48mg 2%
Carbohydrates 0.0g 0%
Dietary Fiber 0.0g 0%
Sugars 0.0g
Protein 22.2g

Read more: Calories in Pork, Fresh, Loin, Tenderloin, Separable Lean Only, Cooked, Roasted | Nutrition and Health Facts (http://caloriecount.about.com/calories-pork-fresh-loin-tenderloin-i10061#ixzz2pXcvMSyN) http://caloriecount.about.com/calories-pork-fresh-loin-tenderloin-i10061#ixzz2pXcvMSyN

5 large shrimp = under 50 calories
4 oz cod =about 80 calories
4 oz flounder = about 100 calories
2 large whole eggs = about 150 clories
3 Egg whites = under 50 calories

It all does not sound like much...but my height and age make it imperative I am cognizant of my own daily metrics. Every bite. I ballpark my calories daily. Am not good at writing it down....journal type which I know a lot of people do...but do find I AM pretty good at keeping the running talley in my head and can tell you where I am for the day at any time. (Shoot for 1100 calories.) This comes from my background working with numbers in two careers during my working my life LOL... I can best my (much higher educated) spouse at in-my-head computations in a split second.
I got rid of ALL my old clothes...so if something does not fit right...it will be apparent to me immediately. On someone my size, (and unfortunately...age).. 5 lbs is a size.No if ands or "butts". So far so good after several months now including the Holidays. I did get a fitbit for Christmas, and plan to get that set up in the next few days.

With eating a larger variety of foods now esp the veggies and some berries...I keep my protein portions to about 4 oz and eat that several times a day without feeling guilty.

PurpleMomster
01-05-2014, 12:06 PM
Thank you for bumping these - I'll be starting P4 (phasing off for Mexico) in about a week and needed some ideas!

Jo

jelliehel
01-05-2014, 02:02 PM
Hi All!

Here is a yummy recipe for spaghetti squash lasagna boats. My husband doesn't even like squash and liked this. It is a little time consuming but worth it!

http://www.skinnytaste.com/2013/12/spaghetti-squash-sausage-lasagna-boats.html#more