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Ideal Protein Diet - Recipes

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Old 11-10-2009, 01:47 PM   #61
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Default Tomato Baked Mussels

  • 12 New Zealand green mussels, chilled or frozen 1/2 shell or cooked meats
  • 6 med. tomatoes
  • 2 green onions
  • Salt to taste
  • Few drops Tabasco sauce
  • 1/2 tsp. sugar

Skin and finely chop tomatoes. Chop green onions finely and mix with salt, Tabasco sauce, sugar and tomatoes. Lay mussel meats or half shell mussels in a oiled baking dish. Spoon sauce over each mussel. Bake at 400 degrees for 8 minutes, or until hot.
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Old 11-10-2009, 01:52 PM   #62
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Default Clams & Mussels in Thai Curry Sauce

Ingredients
  • 2 tablespoons olive oil
  • 2 inches ginger, peeled and minced
  • 1 Thai red chili pepper or jalapeno, seeded and chopped
  • 2 tablespoons Thai red curry paste
  • 1/2 cup sugar-free ketchup
  • 2 limes, juice of
  • 1 1/2 cups water
  • 16 littleneck clams, scrubbed
  • 2 lbs mussels, scrubbed
  • 1 red bell pepper, thinly sliced
  • 1/2 cup cilantro, fresh
  • 1/2 cup basil, fresh and leaves torn roughly if large
Directions
1In a large pot, heat the oil over medium high heat.
2Add the ginger, garlic, and chile and stir fry until fragrant.
3Add the curry paste and ketchup and fry until they start to brown.
4Add the lime juice and water. Cover and bring to a boil.
5Add the clams. Cover and cook until they start to open, 3 minutes or so.
6Add the mussels, recover, and cook until they open slightly, about 3 more minutes.
7Add the red bell pepper, half the cilantro and basil. Stir to combine.
8Cover and cook for another 2 minutes, until the pepper starts to get tender.
9Remove the shellfish to a serving bowl, discarding any that did not open. Ladle the broth over the top, then sprinkle with the remaining cilantro and basil.

Last edited by Ogdog13 : 11-10-2009 at 01:53 PM.
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Old 11-10-2009, 01:54 PM   #63
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Default Mussels Oreganato

Ingredients
  • 1/4 cup olive oil
  • 2 garlic cloves, minced
  • 1 cup diced tomato, canned with juices
  • 1 tablespoon fresh parsley, chopped
  • 1 teaspoon dried oregano
  • 1 pinch hot pepper flakes
  • 2 lbs mussels, scrubbed
Directions
1in a large heavy saucepan heat oil over med-high heat.
2saute garlic until aromatic about 30 secs.
3add tomatoes, parsley, oregano and hot pepper flakes; reduce heat and simmer for 10 minutes.
4add mussels, cover and simmer for 3 to 4 minutes or until mussels open.
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Old 11-10-2009, 02:48 PM   #64
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Question Cravings for Cucumbers!?

1 large cucumber
1 pack of splenda
2 tsp grapeseed oil-or-EVOO
2 tsp rice wine vinegar-natural no carbs
couple shakes of mrs. dash table spices
red pepper flakes ---to your heat tolerance
sea salt-just a pinch
pepper-pinch

cut cucumbers into slices and put in the marinated and enjoy.

Sweet, Salty and Crunchy!!!


Total guilt free treat.
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Old 11-11-2009, 12:01 AM   #65
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Default

i am going to try that cucumber recipe Princass! it sound good...
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Old 11-11-2009, 01:56 PM   #66
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Default Chili Lime Tilapia

Ingredients
  • 1 tbsp - Chili powder
  • 1/2 tsp - Cayenne Pepper (more or less to taste)
  • 1/2 tsp - Paprika (mild)
  • 1 Lime
  • 1 tbsp - Olive Oil (more or less per your likes)
  • 1 lb. Tilapia fillets
Directions
1. Preheat oven to 400f

2. Squeeze juice from 1 lime into a small bowl. Stir in up to 1 tablespoon of olive oil though you can also use much less and add more lime juice. Add chili powder, paprika, and cayenne pepper. (Amounts of each spice can be adjusted to make the spiciness of the dish hotter or milder.)

3. Place fish in a large flat casserole dish or roasting pan (or make foil packets) sprayed with Pam or Olive Oil.

4. Spoon the Chili-Lime mixture over the filets and spread to coat fairly evenly.

5. Cover dish with foil and place in oven for 10 minutes. Turn oven to broil, remove foil and cook for 2-5 more minutes. Check often to be sure the fish doesn't over cook or burn. Exact cooking time will depend on the thickness of the fillets.
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Old 11-11-2009, 01:57 PM   #67
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Default Chili Rubbed Tilapia`

Ingredients
  • 2 tbsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt, divided
  • 1 lb tilapia, sole or other white firm fillets
  • 2 tbsp olive oil
  • 3 tbsp lemon juice
Directions
Combine chili powder, garlic powder, and 1/4 tsp salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in large non stick skillet over medium high heat. Add fish and cook until just opaque in the center, gently turning halfway, 5 to 7 mins total. Makes 4 servings.
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Old 11-11-2009, 02:00 PM   #68
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Default Skillet Tilapia

Ingredients
  • 4 tilapia filets
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 1/8 tsp red pepper flakes
  • Cooking Spray
Directions
1. Mix all 3 ingredients and rub across fish on both sides.
2. Heat a non-stick skillet over med-high heat.
3. Spray skillet and both sides of fish.
4. Place in pan and cook 3 minutes on each side or until fish flakes with a fork.
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Old 11-11-2009, 02:05 PM   #69
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Default Chili-Lime Spinach & Tilapia

Ingredients
  • 4-4 oz. Tilapia Filet's
  • Juice of 1 Lime
  • 1 T. Chili Powder
  • 1t. (to taste) Cayenne Pepper
  • 1 Pkg. Fresh Spinach
Directions
In a small bowl, mix the lime juice, chili powder, & cayenne pepper together.

Place spinach leaves on a large rectangle of foil, then add Tilapia filets...spoon the lime juice mixture over the fish. Fold the foil up and roll edges to create an airtight pouch.

Cook in preheated 350-400 degree oven for about 15 mins (cooking time will vary depending on oven temp & how many pieces of fish you are cooking). You can also place pouches on the grill!
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Old 11-11-2009, 02:06 PM   #70
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Default Pan-Seared Tuna with Lime Pepper Crust

  • 4 tuna steaks (3/4 to 1-inch thick, about 6 ounces each)
  • Zest and juice of one (1) lime
  • 2 teaspoons dried thyme leaves
  • 1/2 to 1 teaspoons coarsely-ground pepper
  • 1/4 teaspoon salt
  • 1 to 2 teaspoons extra-virgin olive oil
  • Extra-virgin olive oil
NOTE: You can substitute 1 1/2 teaspoons grated lemon zest and 2 tablespoons freshly squeezed lemon juice in place of the lime.

Rinse the tuna steaks and pat dry with paper towels. Grate the zest from the lime (you should have about 1 1/2 teaspoons), then squeeze the juice and set aside.

In a small bowl, combine lime zest, thyme, pepper and salt; stir to mix. Lightly rub both sides of the tuna steaks with olive oil. Rub the seasoning mix on the tuna steaks; coating them well.

Using a heavy bottomed sauté pan or a cast-iron pan, warm the olive oil. Increase the heat to high and place the tuna in the pan. Sear for 1 minute, then turn over carefully, reducing the heat to medium. Sear the other side for 1 more minute until medium rare. (Do not overcook the tuna or the meat will become dry and lose its flavor.) Pour the lime juice over the tuna steaks right after you take them from the stove, then serve.
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Old 11-11-2009, 02:11 PM   #71
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Default Baked Kale Chips

Ingredients
  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon seasoned salt
Directions
Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.
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Old 11-11-2009, 02:16 PM   #72
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Default Aisian-style Kale

Ingredients:
  • 3/4 pound (1 large bunch) kale*
  • 2 to 3 teaspoons sesame oil
  • 1 small shallot, minced
  • 1 to 2 clove garlic, minced
  • 1/4 cup (2 thin) minced scallions, both white and light green parts
  • 1 teaspoon finely grated ginger root
  • 1 tablespoon low-sodium soy sauce
Directions:

Wash the kale thoroughly to remove all grit. Discard the tough ribs, and coarsely chop the kale leaves.

In a large skillet or heavy wok, heat the sesame oil over medium heat. Add the shallot, garlic, scallions and ginger root and cook for about 1 minute to release the aromas. Add the kale a bunch at a time and cook 3 to 4 minutes, or until the leaves have softened a bit but the kale retains its shape. Remove from heat and add the soy sauce. Divide among individual plates, sprinkle with toasted sesame seeds, if using, and serve hot.

ABOUT COOKED KALE: Some people like their greens on the softer side. For this recipe, author Robyn Webb suggests two techniques to achieve that result:

After the 3 to 4 minutes' cooking time (but before the soy sauce is mixed in), add water, cover and let steam to desired texture. Continue the recipe with the soy sauce step as stated in the recipe directions.

The kale can first be plunged into boiling water and cooked for 3 to 4 minutes, then drained. Proceed with cooking the shallots and then add the kale as stated in the recipe directions.
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Old 11-11-2009, 02:19 PM   #73
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Default Asparagus with Lemon Vinaigrette

1/4 cup extra-virgin olive oil (can use hazelnut or walnut oil)
2 tablespoons freshly squeezed lemon juice
3/4 teaspoon fresh thyme leaves, chopped
1 clove garlic, minced
3/4 teaspoon coarse salt
Pinch freshly cracked black pepperor to taste
2 pounds asparagus stalks, washed and trimmed

In a jar or bowl, combine olive oil, lemon juice, thyme, garlic, salt, and pepper. Store, covered, in the refrigerator. Serve at room temperature.

Blanch the asparagus in lightly-salted boiling water for about 3 minutes or until crisp-tender; do not overcook. Remove from heat and refresh under cold water; drain well.

Toss asparagus with enough lemon vinaigrette to lightly coat.

Arrange asparagus on serving platter or individual serving plates.
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Old 11-11-2009, 02:24 PM   #74
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Default Asparagus with Gremolata

Ingredients
  • 2 1/2 pounds thin asparagus, trimmed
  • Salt
  • Extra-virgin olive oil, for drizzling
  • 6 cloves garlic, crushed
  • 2 lemons, zested
  • 8 to 10 anchovies, 1 (2-ounce) tin, drained (use 1/2 cup pitted green olives if you do not care for anchovies)
  • 1/2 cup flat-leaf parsley, a couple of generous handfuls
Directions
Cook asparagus in shallow, simmering salted water 5 minutes. Drain, arrange on a platter and drizzle with extra-virgin olive oil.

While asparagus cooks, make a pile of garlic, lemon zest, parsley and anchovies. Finely chop all of the ingredients together to form gremolata.

Sprinkle the gremolata paste liberally over the hot asparagus with extra-virgin olive oil. Serve hot or room temperature.
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Old 11-11-2009, 02:26 PM   #75
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Default Grilled Asparagus with Green Peppercorn Vinaigrette

Ingredients
  • 3 tablespoons white wine vinegar
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 2 tablespoons green peppercorns in brine, drained
  • 1 pound fresh asparagus, trimmed
  • 2 tablespoons canola oil
Directions
Whisk together the vinegar, mustard, salt and pepper in a small bowl until combined. Slowly whisk in the olive oil until emulsified and stir in the peppercorns. Let the vinaigrette sit at room temperature for 15 minutes before serving. Vinaigrette can be made up to 8 hours in advance and refrigerated.

Heat the grill to high.

Toss asparagus with the canola oil and season with salt and pepper. Grill until tender, about 5 to 7 minutes.

Place grilled asparagus on a platter and drizzle the vinaigrette over the top.
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