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Ideal Protein Diet - Recipes

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Old 11-16-2009, 12:00 PM   #121
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Default Mustard And Coriander Crusted Salmon With Watercress

  • 1 tablespoon coriander seeds
  • 1 tsp mustard seeds
  • Pinch of crushed red pepper1 ¼ lbs skinless salmon fillet in one piece
  • Salt and freshly ground pepper
  • 1 tablespoon plus ½ tsp Dijon mustard
  • 1 tablespoon plus 1 tsp extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 2 bunches or bags B&W watercress (8 ounces) thick stems discarded
  • 1 cup tightly packed flat leaf parsley leaves
1. Preheat the oven to 425. In a coffee grinder, coarsely grind the coriander seeds with the mustard seeds and crushed red pepper. Season the salmon fillet with salt and black pepper and spread 1 tablespoon of the mustard evenly over the fillet. Press the ground spices into the mustard.
2. In a large nonstick ovenproof skillet, heat 1 tsp of the oil. Add the salmon fillet, mustard side down, and cook over high heat until lightly browned. 2 to 3 minutes. Carefully turn the salmon. Transfer the skillet to the oven and roast the salmon for 6 minutes or until cooked through. Transfer the fillet to a cutting board.
3. Meanwhile, in a medium bowl, wisk the lemon juice with the remaining 1 tablespoon of olive oil and ½ tsp of mustard. Add the watercress and parsley, seson with salt and pepper and toss to coat. Cut thesalmopn fillet into 4 pieces and serve with the salad.
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Old 11-16-2009, 12:20 PM   #122
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Default Sauteed Radicchio and Fried Kale

Ingredients
  • 1 head radicchio di Treviso or medium round radicchio
  • 1 tablespoon olive oil
  • vegetable oil for frying
  • 4 kale leaves, tough ribs discarded, washed and patted completely dry
Preparation
Cut radicchio into quarters through root end, cutting away any tough core but keeping quarters intact. In a skillet heat olive oil over moderately high heat until hot but not smoking and sauté radicchio, turning it occasionally, 5 minutes, or until tender. Season radicchio with salt and pepper and keep warm, covered.

While radicchio is cooking, in a deep heavy skillet heat 1/2 inch vegetable oil over moderate heat until hot but not smoking (about 350°F. on a deep-fat thermometer) and fry kale leaves, 1 at a time, turning them once, until crisp, about 15 seconds (kale will cause oil to spatter). Transfer kale as fried with tongs to paper towels to drain and season with salt. Serve kale with radicchio.
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Old 11-16-2009, 12:36 PM   #123
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Default Pizzeria Style Vinaigrette

  • ¼ cup raw unfiltered apple cider vinegar
  • 1 teaspoon dried oregano leaves
  • ½ teaspoon dry granulated garlic
  • ½ teaspoon dry mustard
  • ¾ cup extra virgin olive oil – more or less as you like it
  • sea salt & freshly ground pepper to taste
In a small mixing bowl whisk together the raw apple cider vinegar, oregano, granulated garlic & dry mustard. Season with sea salt & freshly ground pepper. Then add the olive oil a little at a time and whisk until the dressing is well combined.
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Old 11-16-2009, 12:37 PM   #124
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Default Apple Cider Vinegar Salad Dressing

  • 1 cup of olive oil
  • 1/2 cup of Apple cider vinegar
  • 1 teaspoon of onion powder
  • 2 tablespoon of whole grain mustard or djion type mustard
  • 2-3 cloves of garlic minced
  • 1/2 teaspoon of dried thyme
  • 1/2 teaspoon of dried basil
  • 1 teaspoon salt
I don’t sweeten this at all, but for those not used to the bite of a vinegar dressing, you might need to. To sweeten, add:

A pinch of Stevia, or 2-4 teaspoons of sugar or natural sweetener

Combine all ingredients and mix well before using.
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Old 11-16-2009, 12:39 PM   #125
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Default French Salad Dressing Recipe

  • 2/3 cup extra virgin olive oil
  • 4 tablespoons of white vinegar
  • 1 teaspoon of Worcestershire sauce
  • 1 teaspoon salt
  • 1 teaspoon sugar or Splenda
  • 1/2 teaspoon of paprika
  • 1/2 teaspoon of dry mustard
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of black pepper
Preparation Instructions:

Place all ingredients in a cruet or other sealed container and shake well to combine. Shake immediately before serving.
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Old 11-16-2009, 12:53 PM   #126
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Default Apple Cider Vinaigrette

Ingredients
  • 2 1/2 tablespoons fresh lemon juice
  • 2 1/2 tablespoons apple cider vinegar
  • 2 tablespoons apple juice
  • 6 tablespoons extra-virgin olive oil
  • 1 1/2 shallots, minced
  • 1 garlic clove, minced
  • 1 tablespoon chopped fresh or 1 teaspoon dried basil
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh or 1 teaspoon dried oregano
  • 1 tablespoon chopped fresh or frozen chives
  • 1 tablespoon diced pimiento
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
Preparation
Whisk together all ingredients.
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Old 11-16-2009, 12:54 PM   #127
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Default Apple Cider Vinaigrette 2

Ingredients
  • 1 1/2 teaspoons Dijon mustard
  • 1 1/2 teaspoons sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 1/3 cup apple cider vinegar
  • 1 tablespoon chopped flat leaf parsley
  • 2/3 cup olive oil
Directions
1 Whisk the mustard, sugar, salt, pepper, vinegar and chopped parsley together in a bowl.
2 Slowly drizzle in the oil, whisking constantly, until thickened.
3 Adjust the seasonings to taste.
4 Store covered in the refrigerator for up to 2 days.
5 Bring to room temperature before using.
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Old 11-16-2009, 12:59 PM   #128
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Default White Wine Vinaigrette

Ingredients
  • 1/3 cup vegetable oil
  • 1/3 cup white wine vinegar
  • 2 cloves garlic, minced
  • 1 tablespoon white sugar
  • 1/2 teaspoon salt
  • 1 pinch ground black pepper
Directions
Place the oil, vinegar, garlic, sugar, salt and pepper into a jar with a tight fitting lid. Close the lid, and shake vigorously to blend. Use right away, or store in the refrigerator for up to two weeks.
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Old 11-16-2009, 01:09 PM   #129
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Default Red and White Coleslaw Vinaigrette

3 cups red cabbage, chopped
3 cups green cabbage, chopped
3/4 cup green peppers, chopped
1/2 cup scallions, sliced
1/2 teaspoon dry mustard
1 teaspoon celery seed
1 teaspoon salt
5 tablespoons white vinegar
6 tablespoons vegetable oil
1/2 teaspoon stevia


Put the two cabbages in separate large bowls.

In a small bowl toss together peppers and scallions; add salt and pepper to taste.

In a small saucepan combine and bring to a boil dry mustard, celery seed, salt, white vinegar, vegetable oil and sugar, whisk to dissolve sugar. Remove from heat and pour equal amounts of the vinaigrette over each bowl of cabbage mixing well.

Arrange the two cabbages on a plate separated by the peppers and scallions (see my photo) or blend all the ingredients together in a large salad bowl and serve.
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Old 11-16-2009, 01:13 PM   #130
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Default Scallops & Mussels, Vinaigrette

  • 36 Bay scallops
  • 1 c Lemon juice, or more if need
  • 36 Mussells, cleaned and de-bea
  • 36 Asparagus
  • 1 Boston lettuce
  • 1 ts Parsley-chopped
Dijon mustard vinaigrette:
  • 1 Egg yolk
  • 4 tb Dijon mustard
  • 1 Egg-hard boiled, chopped
  • 1/2 ts Pepper
  • 1/2 ts Salt
  • Sugar-pinch of 1 tb Onion-minced
  • 1 Garllic clove-minced
  • 2 ts Shallots-minced
  • 2 ts Oregano
  • 1 ts Basil
  • 2 ts Parsley-chopped
  • 1 c Olive oil
  • 3 tb White wine
  • 3 tb White vinegar

Fat grams per serving: Approx. Cook Time: 01:30 Remove small white muscle from scallops & mar-inate in lemon juice for one hour. Steam mussels, discarding any that do not open. Set aside. Cook asparagus in boiling, salted water for 6-8 min. or until al dente. Drain & cool. Drain off lemon juice from scallops. Mix scallops & mussels together w/ Dijon Mustard Vinaigrette. Prepare a bed of lettuce & lay as-paragus on top. Arrange mussels & scallops across the asparagus. Sprinkle with parsley and serve. VINAIGRETTE: Combine egg yolk & mus-tard. Add all ingredients except oil, wine & vinegar. Add oil slowly in stream then add white wine & white vinegar.
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Old 11-16-2009, 01:18 PM   #131
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Default Gingered Turnips

  • 2 lb Turnips, peeled and cubed
  • 1/4 c Beef stock
  • 1/2 ts Sugar
  • 1/2 ts Ground ginger
  • 2 ts Soy sauce
Combine all ingredients in a saucepan, simmer until turnips are tender (15 minutes). Drain, mash until fluffy, adding cooking liquid as needed for desired consistency
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Old 11-16-2009, 01:22 PM   #132
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Default New Light Turnip Greens

  • 2 lb Tender turnip or mustard greens
  • 1 tb Olive oil
  • 1 sm Onion, chopped
  • 2 Cloves garlic, crushed
  • 2 c Water
  • 1/2 ts Salt
  • Hot pepper vinegar
Pick over mustard greens and remove tough stems. Wash in cold water until no trace of sand remains. Set aside to drain. Heat olive oil in large Dutch oven or stockpot. Add onion and saute until almost browned, about 5 minutes. Stir in garlic and cook another minute, then add water. Bring to boil. Add greens and salt, cover and simmer over low heat 15 minutes to 2 hours, or until greens are of desired doneness. Add enough water during cooking as necessary to produce at least 1 cup cooking juices, known as pot likker. Serve with hot pepper vinegar on side, for sprinkling over greens.
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Old 11-16-2009, 01:24 PM   #133
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Default Turnip Curry

5 tb Oil
  • 1 pn Fennel seeds
  • 2 lb Turnip, sliced into 1" strip
  • 2 ts Salt
  • 1/2 ts Turmeric
  • 1 1/4 ts Cumin, ground
  • 1 c Water
  • 1/4 ts Red chile, crushed
  • 2 1/2 tb Cilantro, chopped
Heat oil in a large skillet with a tight-fitting lid. Add fennel seeds & turnip strips. Fry, stirring, for 2 to 4 minutes over medium heat. Add salt, turmeric & cumin & mix well. Cover & cook gently over low heat for 10 minutes, the turnip should be soft. Uncover & drain off any excess oil. Add water, stirring & cook over medium heat for 3 minutes. Remove from heat & sprinkle in the crushed chiles & cilantro.
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Old 11-16-2009, 01:28 PM   #134
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Default Basque Hake (Merluza a la Vasca) Recipe

  • 6 hake steaks (about 6 ounces each)
  • 30 baby clams
  • 6 whole prawns (shrimp)
  • 6 cloves garlic
  • 1/2 onion, finely chopped
  • Parsley (briefly passed through a blender)
For garnish:
  • 2 eggs hard boiled, chopped
  • 3 asparagus spears
How to cook Basque Hake (Merluza a la Vasca):
Lightly fry the hake in olive oil on both sides. Remove and reserve.
To the same oil add the garlic, parsley and onion and fry gently.
Add the clams and prawns and simmer with a little water until the clams open.
Return the hake in the frying pan, cover and cook over low heat until tender (approximately 15 minutes).
Place the hake, clams and prawns on a platter and garnish with asparagus and chopped egg.
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Old 11-16-2009, 01:34 PM   #135
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Default Moroccan Hake Tagine Recipe

  • 6 hake or halibut fillets (about 6 ounces each), 1 inch thick
  • 3/4 teaspoon ground cumin
  • 1/4 cup extra virgin olive oil
  • 1 (15-ounce) can stewed tomatoes, chopped
  • 1 1/2 tablespoons drained capers
  • 1/2 teaspoon cinnamon
  • Salt and pepper
How to cook Moroccan Hake Tagine:
Heat cumin in oil in a 12-inch heavy skillet over medium heat, stirring occasionally, until fragrant, about 1 minute.
Stir in tomatoes, capers, cinnamon, and 1/4 teaspoon each of salt and pepper and simmer, uncovered, stirring occasionally, until thickened, about 10 minutes.
Pat hake fillets dry and sprinkle with 1/4 teaspoon each of salt and pepper, then add to skillet.
Cover and simmer until fish is just cooked through, 8-10 minutes.
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