Roasted Vegetable Soup
preconditions: Heat oven to 400 degrees. Ingredients: 4 plum tomatoes - halved 2 small eggplants - (abt 1 lb ea) - quartered lengthwise 6 green onions, white and 1" of green 4 garlic cloves 3 tablespoons olive oil 1 1/2 tablespoons fresh marjoram = (or 1 1/4 tspns dried marjoram) 2 cans reduced-sodium chicken broth - - (14 1/2 oz ea) 1 cup heavy cream 3/4 teaspoon salt 1/2 teaspoon freshly-ground black pepper Preparation Method: 1 Place tomatoes, eggplants, green onions and garlic in a shallow roasting pan. 2 Toss with oil and marjoram. Roast, turning occasionally, 40 minutes until vegetables are tender and starting to brown. 3 When eggplants are cool enough to handle, scoop out pulp into a large saucepot; add remaining vegetables. Stir in broth. Bring to a boil over high heat. Reduce heat to low and simmer 35 minutes until vegetables are very soft. Cool. 4 Pur饠soup in blender in batches. Return soup to saucepot. Stir in cream, salt and pepper. Heat through. 5 Comments: This soup can be made up to two days ahead. If it thickens too much, simply add a little extra chicken broth. Carbohydrates: 12.5 grams Net Carbs: 9 grams Fiber: 3.5 grams Protein: 3 grams Fat: 17.5 grams Calories: 208 |
Grilled Tandoori Chicken with Tzaziki Sauce
Ingredients
Tzaziki sauce
Put chicken breasts and next 9 ingredients in a large zip-lock bag and massage for a couple of minutes to mix well. Refrigerate for 4 hours. Remove from marinade and grill on a hot grill until juices run clear, turning once. About 15 minutes. Mix all the ingredients for the tzaziki sauce together in a bowl when you marinate the chicken. Refrigerate until ready to serve. To serve, slice the cooked breast cross-wise into three pieces and spoon about 1/4 cup of the tzaziki across it. Nutritional Info Servings Per Recipe: 6 Amount Per Serving Calories: 183.6 Total Fat: 1.7 g Cholesterol: 66.0 mg Sodium: 879.0 mg Total Carbs: 9.5 g Dietary Fiber: 2.0 g Protein: 31.6 g |
Garlic Wings
Ingredients
Finely chop onion. Mash the garlic and add vinegar, salt, pepper, paprika, cumin and olive oil. Mix all together in a big bowl. Add peppers, chopped, in the mixture and then add the raw chicken wings. You can marinate for a stronger taste overnight. Place all ingredients in an oven tray and keep at moderate temperature till wings go golden. When done, place in serving dish and sprinkle parsley over wings. Nutritional Info Servings Per Recipe: 1 Amount Per Serving Calories: 246.7 Total Fat: 9.1 g Cholesterol: 66.1 mg Sodium: 684.7 mg Total Carbs: 14.4 g Dietary Fiber: 2.9 g Protein: 27.6 g |
Zucchini Parmesan
Ingredients
Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm! Nutritional Info Servings Per Recipe: 1 Amount Per Serving Calories: 51.6 Total Fat: 1.6 g Cholesterol: 4.0 mg Sodium: 128.5 mg Total Carbs: 7.3 g Dietary Fiber: 2.5 g Protein: 3.2 g |
Chicken Capri
Ingredients
- 1 Cup Reduced-Fat Ricotta Cheese - 1/2 tsp. Dried Oregano - 1/4 tsp. Salt - 1/4 tsp. Ground Black Pepper - 4 Boneless, Skinless Chicken Breast Halves - 1/2 tsp. Garlic Powder - 2 Tbsp. Extra-Virgin Olive Oil - 1 Cup Crushed Tomaotes - 4 slices Reduced-Fat Mozzarella Cheese (or Provolone) Directions 1) Blend ricotta, oregano, salt, and pepper in processor or belnder. 2) Rub chicken with garlic powder. 3) Heat 2 T (all) extra virgin olive oil in large skillet over medium heat. 4) Add chicken and cook for about 12 minutes per side. 5) Remove from skillet and allow to cook in a large baking dish. 6) Pre-heat oven to 350 degrees. 7) When chicken has cooled, spoon 1/4 cup of chese mixture and 1/4 cup of crushed tomatoes on each breast half. 8) Top each with slice of the reduced fat mozzarella 9) Bake in oven for about 20 minutes or until chicken is done (about 170 degress internally) and juices run clear Nutritional Info Servings Per Recipe: 4 Amount Per Serving Calories: 377.1 Total Fat: 17.5 g Cholesterol: 136.4 mg Sodium: 547.6 mg Total Carbs: 9.2 g Dietary Fiber: 1.1 g Protein: 44.9 g |
Vegetable Soup
Ingredients
Saute chopped cabbage and onion in olive oil until some of it has browned slightly. Add other ingredients (add extra water if you want it "soupier"). Heat till frozen vegetables are cooked and enjoy! Nutritional Info Servings Per Recipe: 16 Amount Per Serving Calories: 114.9 Total Fat: 7.9 g Cholesterol: 0.0 mg Sodium: 383.4 mg Total Carbs: 10.5 g Dietary Fiber: 2.3 g Protein: 2.3 g |
Chipotle Tabasco Chicken
Ingredients
Combine all the marinade ingredients in a large ziploc bag, add the chicken breasts, seal the bag and turn to coat. Marinate in the refrigerator at least 4 hours, preferably over night. Allow the chicken to come to room temperature about 30 minutes before cooking. Meanwhile, heat and clean the grill. Grill the chicken breasts over indirect/low heat, basting the chicken with the excess marinade. Cooking time should be approximately half an hour. Nutritional Info Servings Per Recipe: 12 Amount Per Serving Calories: 204.6 Total Fat: 10.1 g Cholesterol: 65.8 mg Sodium: 81.5 mg Total Carbs: 0.9 g Dietary Fiber: 0.2 g Protein: 26.3 |
The Soup ****'s Crab Bisque
Ingredients:
1 Remove all the crab meat from the shells and set it aside. 2 Put half of the shells into a large pot with 4 quarts of water over high heat. Add onion, 1 stalk of chopped celery, and garlic; then bring mixture to a boil. Continue to boil for 1 hour, stirring occasionally (The white part of the shells will start to become transparent), then strain stock. Discard the shells, onion, celery and garlic, keeping only the stock. 3 Measure 3 quarts (12 cups) of the stock into a large sauce pan or cooking pot. If you don't have enough stock, add enough water to make 3 quarts. 4 Add turnips, bring mixture to a boil, then add 1/2 of the crab and the remaining ingredients to the pot and bring it back to boiling. Reduce heat and simmer for 4 hours, uncovered until it reduces by about half and starts to thicken. Add the remaining crab and simmer for another hour until the soup is very thick. |
Green Chili
Ingredients:
------------
------------- Preferably use fresh roasted, peeled, and seeded New Mexican green chilis. Since these are not available in most parts of the country outside the Southwest, dried, frozen, or canned chilis may be substituted, in that order of desirability. Dried chilis are the next best thing to fresh. Frozen new mexican chilis under the brand name "Bueno" are available in some parts of the country and are good quality. Canned chilis are the least desirable but can be used if you are desperate. Cut chicken breasts into 1/2" cubes. Slice onions lengthwise. Chop chilis, tomato and tomatillos. Add oil to heavy, preferably cast iron, skillet and brown chicken over high heat. It is best to do it in two or three small batches. Remove to large saucepan. Add onions and garlic to leftover oil and brown until onions are soft. Add oregano, cumin, and red chili, and cook for two or three minutes. Transfer from skillet to saucepan with chicken. Add tomato, tomatillos, chilis, and chicken broth. Bring to a boil and simmer for 3 - 4 hours. Add water as necessary to maintain the desired consistency. Add 3 - 4 tablespoon cornstarch mixed with water prior to serving to thicken as desired. |
Turkey Breat Diane
-Non-stick cooking spray -1 Pound TURKEY BREAST CUTLETS, pounded to an even thickness -2 Teaspoons lemon pepper seasonings -2 Tablespoons freshly squeezed lemon juice -1 Tablespoon Worcestershire sauce -1 Teaspoon Dijon mustard -1 Teaspoon fresh parsley, chopped -Lemon wedges for garnish Coat a large skillet with cooking spray and heat pan over medium heat for 30 seconds. Sprinkle both sides of turkey cutlets with lemon pepper. Place turkey in hot skillet and saute for 3 to 5 minutes on each side until browned and no longer pink in the center. Combine remaining ingredients in a small mixing bowl, mixing well. Add to pan and cook until heated through. Garnish with lemon wedges and parsley. |
Grilled Turkey Salad
Ingredients
In a large bowl, combine turkey, tomatoes, mushrooms, onion, sweet red pepper strips and parsely. Add Dijon dressing, tossing lightly to coat turkey and vegetables thoroughly. Arrange about 1 cup crisp torn mixed salad greens on each of 4 small dinner plates. Spoon turkey mixture onto lettuce-lined plates, dividing evenly. Sprinkle each salad lightly with coarsely ground black pepper. Homemade Dijon Dressing
Gradually whisk oil into mixture until thickened and thoroughly blended. Store covered in an airtight container in the refridgerator for up to 1 month. |
Apres Ski Turkey Stew
Ingredients
Add tomato, green pepper, garlic, lemon juice, seasonings, salt and pepper. Cover, reduce heat to low and simmer about 12 minutes or until turkey is done. Cook until thickened. |
Satisfying Breakfast Shake
Ingredients:
Blend it all up together. You can do it in a shaker cup if you don't care about it being thicker or don't want to wash the blender. Nutritional Information: Each serving has 5.5 grams effective carbohydrate plus 5 grams fiber, 23 grams protein, and 403 calories. |
Peanut Brittle Protein Shake
This is a delicious favorite I discovered quite by accident as I sat staring at my “boring” vanilla protein powder and wanting something sweet. This mimics peanut brittle only in taste. It won’t send your blood sugar soaring and it’s a fun way to get in some
healthy unsaturated fat. Ingredients: • 2 scoops vanilla protein • 1 tbsp sugar-free instant butterscotch pudding mix, dry • 1 tbsp natural peanut butter, chunky • 8 oz. cold water or lowfat milk. • 3-6 ice cubes Directions: Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing. Nutritional Information for added ingredients (excludes milk & protein powder): Per Serving: Calories – 108 Carbs – 6 g Protein – 4g Fat – 8 g Fiber – 1g |
Chocolate Lovers Shake
Ingredients:
• 12 oz pure water • 1 tsp. pure cocoa powder • 2 tbs. low fat sour cream • 10-15 drops liquid stevia • 2 oz. protein of choice (chocolate flavor) • 2 tsp. flax seed oil |
PB&J Protein Shake
(great diet shake! Virtually no carbs)
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Creamy Coffee Ice Cream
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Peanut Butter Chocolate Truffle
Ingredients:
• 2 scoops chocolate flavor whey protein powder • 1 teaspoon FF creamy peanut butter • 16 ounces nonfat milk • 1/2 cup ice cubes |
No Bake Chocolate Whey Protein Cookie Recipe
Ingredients
* 1/2 cup margarine * 1/2 cup milk * 4-5 tablespoons chocolate protein powder or cocoa * 1 1/2 cups Splenda sugar substitute * 1/2 cup peanut butter * 3 1/2 cups quick oats * 2-3 tablespoons vanilla Directions 1. Melt margarine in a saucepan and add milk, protein powder and Splenda. 2. Bring to a boil for no more than a minute or until thick. 3. Remove from heat and add in the oats, peanut butter and vanilla. 4. Mix well. 5. If too crumbly add a touch of water, but this should not be needed. 6. Press into cookies and set to cool on wax paper. 7. Enjoy! |
Piña Colada Shake
1 to 2 scoops of ProEnergy Vanilla Whey Protein Powder
1- 1 1/2 cups of pure water or skim milk 1/2-1 cup frozen pineapple pieces 1/2 tsp coconut extract Add ice for extra thickness |
Cheesecake Shake without Protein Powder
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Frappacino Recipe:
1 cup of fat-free milk
1 tablespoon of instant coffee (you can use de-caffeinated coffee at night time) 2 - 3 tablespoons of chocolate syrup for a more chocolatey shake try a little cinnamon sugar and vanilla flavoring 1 scoop chocolate protein powder ice cubes Shake Recipe Information: Plenty of people get up in the morning and the first thing they do is reach for the coffee pot. If you are trying to gain lean muscle (or if you are on a protein diet to lose weight) then one of the first things you reach for may be a protein shake. Well, here's a thought, why not combine the two ;-D This frappacino protein shake is very quick to make which makes it another perfect bodybuilding / weight-loss drink for the morning when you are in a rush to leave for work, college or wherever. You can even make this smoothie in a shaker as all the ingredients mix easily. If you have time however, use a blender as your shake will come out thicker and 'fluffier' if that is what you like. |
Protein Pudding Smoothie
List of Recipe Ingredients:
This protein smoothie is incredibly easy to make and you can put it all together in a blender and be drinking it with two minutes. |
KT’s Protein Pudding
Ingredients
1. Mix all ingredients in a small bowl until they become pudding-like consistency. 2. Enjoy! Nutrition facts per serving: Calories: 131 Protein: 28 g Fat: 0.6 g Carbs: 3.5 g |
Black Forest Cake Mousse
Ingredients
1. Add packet of JELL-O to 1 cup of boiling water according to package directions. 2. Blend mixed JELL-O with ice in blender. 3. Add 4 scoops ISOFLEX protein powder and blend well. 4. Pour into smaller containers, and place in the fridge. 5. Let stand in fridge for 1 or 2 hours. 6. Enjoy! Nutrition facts per serving (serving is ¼ mixture): Calories: 121 Protein: 27 g Fat: 0.1 g Carbs: 1.5 g |
Low-Carb Chocolate Mousse
Ingredients:
Notes: Different brands of chocolate have different densities. If you use a super-dense chocolate such as Scharfenberger, add an extra 2 Tablespoons of water. I used Ghirardelli unsweetened chocolate when developing the recipe. Many traditional mousse recipes have some dark rum or brandy in them. Sugar-free syrups such as Da Vinci can be substituted (I like the hazelnut), or other flavorings, adding water to make one tablespoon. If you don't have espresso powder, you can either use instant coffee, or substitute 2 Tablespoons of brewed espresso for 2 of the tablespoons of liquid. You'll need three bowls for this recipe. 1) In a large bowl, cover the chocolate with boiling water. 2) Separate the eggs, putting the yolks in a smaller bowl, and the whites in a bowl to be used with a mixer. 3) Whisk the yolks with the erythritol, any other powdered sweetener, and the salt. Whisk until smooth and a light lemon color. 4) Pour the water off the chocolate (you don't have to get every last bit), saving half a cup aside. Add rum or flavoring and liquid sweetener if used to water. Whisk cocoa and espresso powder into the chocolate, followed by the liquids, followed by the egg yolk mixture. 5) Whisk or beat egg white with cream of tartar until soft peaks form. Whisk about a third of it into the chocolate mixture, and then fold the rest in. A few white streaks are fine, as you are going to fold in again in a few minutes. 6) In same mixer bowl*, whip cream with a couple of drops of sweetener (or a small amount of powdered), and the vanilla, until soft peaks form. (How to Make Homemade Whipped Cream) Fold into the chocolate mixture, half at a time. 7) Spoon into individual glasses, cups, or bowls. Cover, and chill at least an hour before serving. *You can whip egg whites and cream in the same bowl without washing. But be sure to do it in that order or the egg whites won't foam up. Nutritional Information: Makes 8 servings, each serving with 4 grams effective carbohydrate plus 4 grams fiber, 5 grams protein, and 235 calories. |
Indian Breakfast Eggs
Ingredients
Fry the cumin seeds in the oil until brown, add the curry leaves and fry a few seconds. Add the onions and cook until golden brown. Add the tomatoes and cook 1 minute Add the salt, red chili powder, garam masala, and cilantro. Stir and cook for 1 minute. Add eggs and stir until the eggs are cooked. Serve hot. |
Protein Balls
Mix together well and roll into balls - about the size of a ping pong ball. Store in Tupperware or a Ziploc bag in the refrigerator. Approx 10 grams of protein each depending on protein powder used. |
Lemon Tofu Fluff (don't be squeamish - give it a try!)
A 1/3 cup serving has about 9 g protein |
Low-carb Crab Cakes
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Fake French Toast
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Super Easy High-Protein Pudding
Ingredients
1. Combine all in a bowl and blend with a whisk or hand-held mixer (smoother consistency) Makes about three 1 cup servings Nutrition 150 kcal; 20 protein; 3 fat; 10 carbohydrates |
Protein PUdding
Directions: First, mix milk and water into bowl Then, beat Pudding mix into water/milk mixture with wire wisk for two minutes Next, mix in whey protein until the consistency is of your liking. Typically, 2 scoops of whey will blend in nicely. You can use more or less protein to obtain the flavor you desire. Finally, pour mixture into serving dishes and give it 5 minutes in the refrigerator to cool. |
Vegetable Tofu Scrambler
Ingredients
1. In a large saucepan, add the onions and mushrooms to a splash of oil and saute on medium-high heat until the onions are translucent. Crumble tofu and add to saucepan. Add the curry and pepper. Sauté 10-12 minutes until moisture has evaporated. Add salsa and green onions and scramble on high heat for 2 to 4 minutes. Nutritional Info Amount Per Serving Calories: 132.7 Total Fat: 7.8 g Cholesterol: 0.0 mg Sodium: 92.1 mg Total Carbs: 7.3 g Dietary Fiber: 1.5 g Protein: 9.4 g |
Creamy Brocolli Cauliflower Soup
Ingredients
1. Combine broth, broccoli/cauliflower mixture (save about 1/3 cup of broccoli for later!), garlic, and scallions in a saucepan. Bring to a boil. Reduce heat and simmer covered for about 10 minutes until veggies are tender. 2. Remove from heat and cool for a few minutes. Transfer to a blender or food processor and puree until smooth. 3. Steam the remaining 1/3 cup of broccoli in the microwave. Finely chop. 4. In the saucepan, melt the margarine. Mix in marjoram and pepper. Gradually stir in milk until smooth. Cook over medium heat, stirring, until thick and bubbling. 5. Add the pureed soup and broccoli to milk mixture and heat to serving tempurature. 6. Salt and pepper to taste. Nutritional Info Servings Per Recipe: 4 Amount Per Serving Calories: 149.5 Total Fat: 3.0 g Cholesterol: 2.6 mg Sodium: 416.8 mg Total Carbs: 15.3 g Dietary Fiber: 4.0 g Protein: 16.8 g |
Amy's 30-second Protein Cookie
If you microwave the cookie for about 15 seconds you'll get a more tender, chewy cookie but it won't be very big. Microwaving it for closer to 30 seconds causes the dough to puff up almost twice as much but the cookie will be pretty dry and crumbly. The photo above shows a 15 second cookie and the photo below is how they look after 25-30 seconds of cooking. Makes 1 cookie Can be frozen * If you don't have liquid Splenda, you could use a little Da Vinci syrup in place of the water and Splenda. With granular Splenda: Per Cookie: 88 Calories; 5g Fat; 9g Protein; 2g Carbohydrate; 0g Dietary Fiber; 2g Net Carbs |
LOW CARB NO-BAKE COOKIES
Makes 12 bite-sized cookies Can be frozen * Or use 1/2 cup coconut and omit the almond flour. Per Serving: 58 Calories; 5g Fat; 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 1g Net Carbs |
BBQ Sauce
Bring to a boil, and lower heat. Let simmer for a few minutes. Let cool, then refrigerate. Note: this sauce will taste a bit peculiar if you taste it when it is still hot. Don't worry! Something magical happens when it sits in the fridge. Carbohydrates per Serving (1 tablespoon): Less than 1 gram. Half an ounce is 1 gm carbs, 6 calories. |
Better than the Boxed Stuff Homemade Low Carb Pancakes
No hidden carbs, great flavor, and a texture that is very close to the real thing.
The recipe below takes one egg and makes 2 pancakes. Double or triple it to make more.
Mix dry ingredients in a bowl. Add the egg, oil, Syrup or Splenda, and water. If batter is too thick to pour easily, add another tablespoon or two of water to thin out. Stir. Fry in a pan or griddle as you would regular pancakes. Turn when bubbles appear at edges. Serve with Maple Grove Farms "Cozy Cottage" sugar free Maple Syrup, 1 gm sorbitol per tablespoon. For two pancakes made with DaVinci syrup: 1 g carb 0 gm fiber.16 g protein. 14 g fat. 197 calories. |
Koolaid Protein Cookies
Ingredients :
Drop by sppon into pan sprayed cookie sheet. Bake at 375 for 10 minutes. Let cool for 10 mintues...! Enjoy ! ~ i THINK THESE WOULD BE A FUN COOKIE FOR THE SUMMER TIME , AS YOU COULD DO SO MANY FUN FLAVORS... Think about the possibilites... Rasberry - Butter creme Orange- Creme Strawberry -Banana Creme Pineapple/Coconut creme (just add some shredded SF Coconut to the batter ) Cherry Chocolate Drop cookies ( by adding cocoa powder to the batter ) ....Just try differnt combos & have fun ![/COLOR] |
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