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Ideal Protein Diet - Recipes

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Old 11-12-2009, 10:04 AM   #91
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Default Blackened Catfish

Ingredients
  • 5 Tbsp paprika
  • 1 Tbsp ground dried oregano
  • 1 Tbsp ground dried thyme
  • 1 Tbsp cayenne pepper (or more, to taste)
  • ½ Tbsp finely ground black pepper
  • ½ Tbsp finely ground white pepper
  • ½ Tbsp garlic powder
  • 3 lbs catfish filets
  • ½ cup + 2 Tbsp olive oil
Directions
Place ½ cup olive oil in skillet and heat on medium high.
Mix dry ingredients together in a large bowl or shallow casserole dish.
Wash and pat dry catfish. Rub with 2 Tbsp olive oil.
Dredge catfish in the dry spice mix so that each piece is liberally coated.
Sauté in hot olive oil until meat is flaky (usually 3-4 minutes per side.)
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Old 11-12-2009, 10:06 AM   #92
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Default Southwest Catfish

Ingredients
Rub:
  • 2 tsp. chili powder
  • 2 tsp. granulated garlic
  • 2 tsp. paprika
  • 2 tsp. kosher / sea salt
  • 1 tsp. ground coriander
  • 1/2 tsp. cumin
  • 1 tsp. ground black pepper
  • 4 large catfish filets
  • olive oil
Directions
Combine rub ingredients in small bowl. Gently brush both sides of filets with olive oil. Generously season filets with rub mixture. rubbing seasoning into fish. Wrap in plastic and refrigerate for 30-45 mins.
Grill over high heat until the catfish just begins to flake when poked with the tip of a knife, 10-12 mins, turning once. Serve fish warm.
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Old 11-12-2009, 10:08 AM   #93
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Default Grilled Smokey Catfish

  • Catfish fillets
  • 1/3 c. soy sauce
  • 3 tbsp. olive oil
  • Dash of ginger
Mix soy sauce, olive oil and ginger. Pour over fillets and marinate for 20 minutes. Cook on charcoal grill for about 3 minutes on each side.
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Old 11-12-2009, 10:09 AM   #94
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Default Spicy Catfish

  • 4 (6 oz.) catfish fillets
  • 1/4 c. bottled lemon juice
  • 1/4 c. soy sauce
  • 1/4 c. olive oil
  • 2 tbsp. finely chopped fresh gingerroot or 2 tsp. ground ginger
  • 6 cloves garlic, finely chopped (1 tbsp.)
  • 3 green onions, chopped
  • 1 tsp. instant minced onion
  • 1 tsp. paprika
  • 1/4 to 1/2 tsp. cayenne pepper
In a shallow dish, arrange catfish fillets. In a small bowl or jar, combine lemon juice, soy sauce, olive oil, ginger, garlic, green onions, minced onion, paprika and cayenne pepper. Pour it over catfish. Cover, marinate in the refrigerate for 1 to 2 hours.
Remove the catfish from marinade; grill or broil 4 minutes on each side, or until catfish flakes with fork. Makes 4 servings.
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Old 11-12-2009, 10:20 AM   #95
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Default Stir Fried Bok Choy

  • 1 1/2 lb. Chinese cabbage
  • 1 tbsp. oil
  • Pinch baking soda
  • 3 quarter sized slices of peeled ginger
  • 3 tbsp. oil
  • 1 tsp. salt or to taste
  • 1/4 tsp. stevia
Wash cabbage well and cut into 1 inch pieces. Heat a wok or large, heavy skillet until hot; add oil and heat a second. Throw in pieces of ginger, add cabbage, stir until green color of cabbage brightens. Add salt, sugar, cook until slightly crunchy.
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Old 11-12-2009, 03:08 PM   #96
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Default Endive, Arugula, Radicchio salad

Ingredients :
• 2 bn arugula cut crosswise into 1 1/2" pieces, washed well, and spun dry - (12 cups)
• 1 med radicchio head torn bite-size
• 2 x Belgian endives cut crosswise into 1 1/2" pieces and leaves separated
• 1 x carrot shredded
• 1/4 cup olive oil or to taste
• 1 tbl fresh lemon juice or to taste
• Salt to taste
• Freshly-ground black pepper to taste

Method :
In a salad bowl toss together the arugula, the radicchio, the endives, and the carrot. Drizzle the salad with the oil and toss it well.
Drizzle the salad with the lemon juice, season it with salt and pepper and toss it well.
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Old 11-12-2009, 03:09 PM   #97
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Default Baked Endive

Ingredients :
• 12 x Belgian endive heads - (2 1/4 lbs total)
• Salt to taste
• Freshly-ground black pepper to taste
• 6 tbl extra-virgin olive oil

Method :
Heat the oven to 400 degrees.
Trim then cut the endive in half lengthwise; wash and shake dry. Place the endive halves, cut-side down in a jellyroll pan. Add salt and pepper to taste and the oil, distributing it evenly.

Bake the endive 10 minutes and turn, then bake it another 6 to 7 minutes and turn again. Cook it until its base feels tender when prodded with a fork, about 20 minutes longer. Allow it to settle a few minutes before serving. It is also good at room temperature.
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Old 11-12-2009, 03:10 PM   #98
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Default Gingered Shrimp with Belgian Endive

Ingredients :
• 1 lb shelled cooked tiny shrimp rinsed, drained
• ¾ tsp wasabi paste (or prepared horseradish)
• ¼ cup chopped pickled ginger
• ¼ cup seasoned rice vinegar
• 1 tbl chopped green onion
• 1 lb Belgian endive
• Coarsely-ground black pepper
•
Method :
In a bowl, mix shrimp with wasabi paste or horseradish, ginger, and vinegar. Sprinkle with green onion. Place bowl on a tray.

Rinse Belgian endive, trim off root ends, and separate leaves; arrange on tray and sprinkle with coarse-ground pepper. Spoon shrimp onto leaves to eat.
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Old 11-12-2009, 03:11 PM   #99
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Default Escarole Soup

• 2 tbsp. olive oil
• 2 cloves garlic, minced
• 1 onion, chopped
• 2 celery stalks, sliced
• 2 c. chicken broth
• 2 heads Escarole, well washed and coarsely cut

In large saucepan heat olive oil and gently brown garlic. Add onion, and celery. Then after one minute add broth. Add Escarole, cover and let come to a boil. Lower to simmer for 1 hour. You can add more broth or water. Browned sausage may also be added. Serve with grated cheese and hot Italian bread. Makes 3 bowls.
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Old 11-12-2009, 03:11 PM   #100
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Default Baked Radish Chips Recipe

Ingredients
• 10 radishes
• 1 tsp chili powder
• ½ tsp garlic salt
• ½ tsp paprika
Directions
1. Thinly slice radishes
2. Steam in microwave for 5 minutes
3. Put in bowl with spices; stir
4. Bake at 350 degrees for 10 minutes, flip the chips, and bake for another 10 minutes.
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Old 11-12-2009, 03:13 PM   #101
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Default Radish Curry

Ingredients
• A bunch of red radish – contains 6 to 8 radishes.
• Onion- one small, sliced.
• Garlic- 2 or 3 small cloves crushed
• Green chilis – 8 small, crushed
• Turmeric powder- a pinch.
• Oil for sauté
• Mustard seeds – a pinch
• Curry leaves- a sprig
• Salt to taste
• The leaves: Roll all the leaves together and slice into long shreds.

Method:
Clean the radishes and cut them as you would slice an apple. Clean the leaves, if you want to use them in the dish.

In a pan, add some oil. When it is hot, add the mustard seeds.

When the mustard seeds splutter, add curry leaves and onions. Saute for 3-5 mins till edges of the onions turn slightly brown.

Add the crushed garlic and chilis, and turmeric powder. Saute for about a minute or even less.

Add the radishes, mix well and add salt. Cook covered for about 3-4 mins.
Once the radish seems soft, remove the lid and crank up the heat. Saute on high heat for a couple more minutes. The radishes will be soft yet crunchy.
After you remove the radishes onto a plate, in the same pan quickly saute the leaves for a few seconds and add it to the top of the radishes.

For best results, serve right off the stove. The dish takes less than 15mins. Make this right before your meal.
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Old 11-12-2009, 03:14 PM   #102
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Default Blackened Halibut with Summer Pea Puree on a Bed of Daikon Radish and Sprouts

Although this recipe breaks the diet with apple juice, it sounds too good not to post (and hopefully a little apple juice is allowed in the maintenance phase).

Ingredients :
• 2 x 6 oz halibut, steaks
• 1 tsp thyme
• ½ tsp cayenne pepper
• 1 tsp paprika
• 1 tsp salt
• ¼ tsp onion powder
• bottle garlic powder
• ¼ tsp cumin
• Sauce
• ½ cup fresh-shucked peas
• ¼ cup apple juice
• 1 tsp olive oil
• salt, to taste
• pepper, to taste

Method :
• Preparation time is 20 minutes.
• Preheat oven to 400 degrees Fahrenheit.
• Assemble rub (all ingredients excluding the fish)in a stainless steel bowl. Pat halibut steaks in rub. Heat a cast-iron pan to white hot.
• Place fish in hot pan.
• This smokes a great deal so be prepared and do not inhale the smoke.
• Blacken each side for 3 to 4 minutes.
• Finish in the oven at 400 degrees for 8 to 10 minutes.
• Sauce:
blanch peas. Cool and reserve.
• Combine peas, apple juice, olive oil, salt and pepper in a food processor and puree.
• Check seasoning and adjust if necessary. Bring to a simmer in a saucepan.
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Old 11-12-2009, 03:15 PM   #103
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Default Lemony Radish Salad

Ingredients :
• 1/2 cup Lemon Juice
• 1/2 cup Olive Oil
• 2 tbl Minced Chives
• 2 tbl Minced Parsley
• 1 tsp Tamari
• 1/4 tsp Pepper
• 4 cup Thinly Sliced Radishes

Method :
• Mix all ingredients together well and refrigerate till ready to serve.
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Old 11-12-2009, 03:16 PM   #104
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Default Broiled Garlic Oysters

Ingredients :
• 24 x Oysters, On The Half shell
• 1 tbl Parsley, Chopped Fine
• Salt
• 4 oz Butter
• Pepper
• 3 x Cloves Garlic
• 6 x Green Onions
Method :
• Place the oysters on the broiler tray. Preheat the broiler. Crush the garlic. Chop the green onions very fine. Combine the butter, salt to taste, pepper to taste, crushed garlic, chopped green onions and chopped parsley in a saucepan over low heat. Cook, stirring frequently, until the butter is melted. Spoon the mixture over the oysters. Place the broiler tray in the broiler until the oysters have been warmed through (2-3 minutes). Serve warm.
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Old 11-12-2009, 03:18 PM   #105
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Default Broiled Oysters on the Half-Shell with Chipotle Paste

Ingredients :
• Kosher salt
• About 2 tablespoons chipotle paste, (recipe below)
• 2 doz freshly shucked oysters on the half shell
• 1 tbl Olive oil
CHIPOTLE PASTE
• 1 can (7-oz) chipotle chiles en adobo
• 2 tbl Corn oil
• 3 lrg Garlic cloves
• 2 tsp Ground coriander
• 1 tsp Thyme
• 1 tsp Freshly ground black pepper

Method :
• 6 To 8 first course servings
• 1. Preheat broiler. Spread a thick layer of kosher salt on a large rimmed baking sheet. Spoon or brush about 1.4 teaspoon chipotle paste on each oyster and arrange oysters on the bed of salt. Drizzle the oysters with olive oil. Refrigerate for at least 15 minutes and up to 1 hour.
• 2. Broil the oysters for 3 to 4 minutes, or until the edges just start to curl. Serve immediately.

Chipotle Paste (makes about 1 cup):
In a food processor, combine all the ingredients and process until blended but still slightly chunky, about 1 minute. (The paste can be refrigerated, tightly covered, for up to 3 weeks.)
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