3 Fat Chicks on a Diet Weight Loss Community

3 Fat Chicks on a Diet Weight Loss Community (https://www.3fatchicks.com/forum/)
-   Ideal Protein Diet (https://www.3fatchicks.com/forum/ideal-protein-diet-236/)
-   -   Ideal Protein Diet - Recipes (https://www.3fatchicks.com/forum/ideal-protein-diet/184251-ideal-protein-diet-recipes.html)

Ogdog13 11-30-2009 01:57 PM

Roasted Vegetable Soup

preconditions: Heat oven to 400 degrees.

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

Ogdog13 11-30-2009 02:23 PM

Grilled Tandoori Chicken with Tzaziki Sauce
  • 6 boneless/skinless chicken breasts
  • 1/2 cup plain n/f greek yogurt
  • 2 cloves crushed garlic
  • 4 tsp grated fresh ginger
  • 1 Tbsp paprika
  • 1 1/2 tsp cumin
  • 1 1/2 tsp coriander
  • 1/2 tsp cayenne pepper
  • salt
  • black pepper

Tzaziki sauce
  • 1 cup n/f fat yogurt ( I like greek, but it's very thick. Reg is fine)
  • 3 cloves of garlic, crushed to a paste
  • 1/2 tsp salt
  • 1 6 inch cucumber, seeded, peeled, and minced
  • 2 tsp lemon juice
  • black pepper
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

Ogdog13 11-30-2009 02:24 PM

Garlic Wings
  • 4 chicken wings, bone and skin removed
  • 1 small raw onions
  • 2 cloves garlic
  • 2 tbsp cider vinegar
  • 1 tsp olive oil
  • 2 tbsp parsley
  • 1/2 tsp coriander seed
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp paprika
  • 1 tbsp green pepper
  • 1 tbsp red pepper
  • 5 strips yellow pepper
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

Ogdog13 11-30-2009 02:29 PM

Zucchini Parmesan
  • Zucchini, 1 cup, sliced
  • Parmesan Cheese, grated, 1 tbsp
  • I Can't Believe It's Not Butter, Original Buttery Spray, 10 sprays
  • Non-stick cooking spray
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

Ogdog13 11-30-2009 02:33 PM

Chicken Capri
- 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)

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

Ogdog13 11-30-2009 02:43 PM

Vegetable Soup
  • 1/2 cabbage chopped
  • 4 T. olive oil (in bottom of heavy stock pot)
  • 1 med. onion, diced
  • I can diced tomatoes with chilies
  • 1 large bag mixed vegetables
  • 1 pkg. dry onion soup
  • 1 can tomato juice
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

Ogdog13 11-30-2009 02:45 PM

Chipotle Tabasco Chicken
  • 3 lb chicken breasts (about 6 boneless skinless)
  • juice of 2 limes (1/4 cup?)
  • olive oil (same amount as lime juice)
  • 1-2 Tbsp Chipotle Tabasco sauce
  • 1/2 Tbsp paprika
  • 1/4 tsp seasoned salt
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

Ogdog13 11-30-2009 03:04 PM

The Soup ****'s Crab Bisque
  • 4 pounds snow crab clusters (legs)
  • 4 quarts water (16 cups)
  • 1 small onion, chopped
  • 1 1/2 stalks celery, chopped
  • 2 cloves garlic, quartered
  • 2 small turnips, peeled, chopped
  • 1/4 cup fresh chopped Italian parsley
  • 2 teaspoons mustard seed
  • 1 tablespoon chopped pimento
  • 1/2 teaspoon coarse ground pepper
  • 2 bay leaves
  • 1/3 cup sugar-free tomato sauce
  • 2 tablespoons half and half
  • 1/4 cup unsalted butter
  • 1/4 teaspoon thyme
  • 1/8 teaspoon basil
  • 1/8 teaspoon marjoram
Preparation Method:

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.

Ogdog13 11-30-2009 03:18 PM

Green Chili
  • 1 tblsp Oil
  • 2 lb Chicken breasts boneless - or Pork Shoulder Roast
  • 2 Onions
  • 2 tsp Minced garlic
  • 1 tsp Oregano
  • 1 tsp Cumin powder
  • 2 tsp Ground red chili
  • 1 tblsp Red chili flakes
  • 1 Tomato
  • 1 can Tomatillos
  • 4 lb Green chilis
  • 4 cup Wyler's chicken boullion
  • 3 tblsp Cornstarch
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

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.

Ogdog13 11-30-2009 03:21 PM

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.

Ogdog13 11-30-2009 03:22 PM

Grilled Turkey Salad
  • 12 to 16 cherry tomatoes, cut in half
  • 12 to 16 small mushrooms, cut in half
  • 1 small red onion, peeled, thinly sliced, separated into rings
  • 1 medium sweet red pepper, cored, seeded and cut into long thin strips
  • 1/2 cup parsley, coarsely chopped
  • 1/3 to 1/2 cup Dijon mustard dressing, commercial or homemade*
  • 4 cups torn mixed salad greens, chilled and divided
  • coarsely ground black pepper
With a sharp knife, cut grilled turkey across the grain into 1-1/2 " x 1/4" strips.
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
  • 1/3 cup white wine vinegar
  • 1-1/2 teaspoon prepared Dijon-style mustard
  • 1/2 teaspoon garlic juice or 1 garlic clove, peeled and minced
  • 1/2 teaspoon sugar
  • Salt and pepper to taste
  • 2/3 cup olive oil
Whisk the first 5 indredients listed above in a small bowl.
Gradually whisk oil into mixture until thickened and thoroughly blended.
Store covered in an airtight container in the refridgerator for up to 1 month.

Ogdog13 11-30-2009 03:26 PM

Apres Ski Turkey Stew
  • 1-1/2 Pounds TURKEY THIGHS, skinned, boned and cut into 1-inch cubes
  • 1 Tablespoon olive oil
  • 1 Cup tomato, peeled and cut into chunks
  • 1 Cup green pepper, seeded and thinly sliced
  • 1 Clove garlic, minced
  • 2 Tablespoons fresh lemon juice
  • 1 Teaspoon Italian seasoning, OR 1/4 teaspoon each basil, oregano, thyme & marjoram
  • To Taste Salt and pepper
In 3-quart saucepan, over medium-high heat, saute turkey thighs in oil until all sides are browned.
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.

Ogdog13 11-30-2009 03:32 PM

Satisfying Breakfast Shake
  • 1 cup coffee, cold (can use instant coffee and water to taste)
  • 1 scoop low carb protein powder (I used "Designer Protein" for my calculations), vanilla or chocolate
  • 1/2 cup coconut milk
  • 2 Tablespoons Flax Seed Meal (or see above)
  • Sweetener to taste (I like liquid forms of Splenda - no carbs)
  • 3-4 ice cubes
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.

Ogdog13 11-30-2009 03:41 PM

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.
• 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

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

Ogdog13 11-30-2009 03:41 PM

Chocolate Lovers Shake
• 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

Ogdog13 11-30-2009 03:43 PM

PB&J Protein Shake
(great diet shake! Virtually no carbs)
  • 2 Scoops Whey protein (neutral or vanilla)
  • 8-12 oz water (add 1% milk if you want a little creamier texture)
  • 1 Tbsp. Natural (smooth) Peanut Butter
  • 1 Tbsp. Flax oil or Flax meal
  • 1 Tsp. No sugar Strawberry Jam
Blend all ingredients at high speed for 45 seconds to a minute Add ice to taste if you prefer more volume or colder water.

Ogdog13 11-30-2009 03:47 PM

Creamy Coffee Ice Cream
  • 1 packet of vanilla protein powder
  • 13 oz ice cubes
  • 3 oz water
  • 2 tsp ground coffee
Blend the ice cubes until you get a snow. Add the protein, the ground coffee, the water and blend for 5-10 minutes to a smooth consistency. Freeze 30 – 60 minutes for thicker ice cream.

Ogdog13 11-30-2009 03:58 PM

Peanut Butter Chocolate Truffle
• 2 scoops chocolate flavor whey protein powder
• 1 teaspoon FF creamy peanut butter
• 16 ounces nonfat milk
• 1/2 cup ice cubes

Ogdog13 11-30-2009 03:59 PM

No Bake Chocolate Whey Protein Cookie Recipe

* 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


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!

Ogdog13 11-30-2009 04:03 PM

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

Ogdog13 11-30-2009 04:10 PM

Cheesecake Shake without Protein Powder
  • 1 ½ cups water
  • 1 cup fat free cottage cheese
  • 1 tbsp natural peanut butter
  • sugar free/fat free vanilla pudding mix
  • ice cubes
Okay, so this recipe does not require the addition of any protein supplement powders because you are getting quite a bit of protein from the whole cup of fat-free cottage cheese and the pudding mix is providing you with the flavoring and the sweetness.

Ogdog13 11-30-2009 04:12 PM

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.

Ogdog13 11-30-2009 04:15 PM

Protein Pudding Smoothie
List of Recipe Ingredients:
  • 1 ½ cups skimmed milk
  • 3 tbsp fat free, sugar free pudding mix (strawberry, banana, chocolate, butterscotch, crème caramel, there’s lots to choose from)
  • 1 scoop vanilla protein powder
  • 4 – 6 ice cubes
This is another example of a homemade protein shake that uses a sugar free pudding mix (or dessert mix). You can use whatever pudding mix flavor you like just remember to go with the fat free, sugar free varieties if you can.

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.

Ogdog13 12-01-2009 09:02 AM

KT’s Protein Pudding
  • 1 scoop ISOFLEX Chocolate protein powder
  • 1 tbsp. pure, unsweetened cocoa powder
  • Splash of water
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

Ogdog13 12-01-2009 09:03 AM

Black Forest Cake Mousse
  • 4 scoops Chocolate ISOFLEX Protein Powder
  • Sugar-free Cherry flavored JELL-O Powder
  • 1 cup boiled water
  • 1 cup ice
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

Ogdog13 12-01-2009 09:11 AM

Low-Carb Chocolate Mousse
  • 6 oz unsweetened chocolate, broken up
  • 2 eggs
  • 2 Tablespoons cocoa powder (unsweetened)
  • 1 cup erythritol (could use xylitol)
  • 1 to 1½ cup worth of sugar substitute, to taste (I like liquid forms of sucralose)
  • 1 pinch salt
  • 1 Tablespoon rum, brandy, or use flavoring (see below)
  • 1 teaspoon espresso powder (or see below)
  • 1 cup heavy cream
  • 1 teaspoon vanilla
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.

Ogdog13 12-01-2009 09:17 AM

Indian Breakfast Eggs
  • 1 cup chopped tomatoes
  • 4 eggs, beaten - or a cup of egg substitute or egg whites
  • 1/2 cup sliced onions
  • 2 teaspoons canola or olive oil
  • 2 tablespoons fresh curry leaves - from an Indian grocery - not curry powder. It will taste good without the curry leaves, but with them it is better.
  • 1/2 teaspoon cumin seeds
  • salt to taste
  • 1/8 teaspoon red chili powder (from Indian grocery - not the stuff you use in chili). I often leave this out if I want a mild dish.
  • 1/4 teaspoon garam masala (a spice mixture you can get at an Indian grocery). If you don't have an Indian grocery available, use a pinch each of ground coriander, ground cumin, ground cinnamon, and black pepper.
  • 3 tablespoons chopped fresh cilantro leaves
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.

Ogdog13 12-01-2009 09:20 AM

Protein Balls
  • 1 cup protein powder
  • 1 cup uncooked oatmeal (Not Quick Oats...use regular oatmeal)
  • 1 cup peanut butter (Sugar Free suggested)
  • 1/2 cup sugar free maple syrup or honey

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.

Ogdog13 12-01-2009 09:21 AM

Lemon Tofu Fluff (don't be squeamish - give it a try!)
  • 1 12 oz package soft tofu
  • 2 scoops protein powder (I use unflavored)
  • 6 drops lemon flavoring or lemon extract
  • 1 small package sugar free lemon Jell-O
Mix all of the above in a blender. Chill. Enjoy. Will have a pudding-like consistency.

A 1/3 cup serving has about 9 g protein

Ogdog13 12-01-2009 09:24 AM

Low-carb Crab Cakes
  • 1/2 pound blue crabmeat
  • 1 tablespoon small diced red bell pepper
  • 1 tablespoon small diced green bell pepper
  • 1 tablespoon finely chopped fresh parsley leaves
  • 1 tablespoon mayonnaise
  • 2 eggs
  • 1 tablespoon baking powder
  • 1 tablespoon Worcestershire sauce
  • 1 1/2 teaspoons Maryland-style crab seasoning (recommended: Old Bay)
  • 2 tablespoons olive oil
Pick through crab meat for any shells and shred. In a large bowl, mix all ingredients, except oil until blended. Heat oil in a large skillet over medium-high heat. With a tablespoon, carefully spoon cakes into the pan. (The batter will be very loose since there are no bread crumbs, but once the egg in the mix starts to cook they will hold together fine.) Cook on 1 side until firm, about 2 minutes, and then flip and cook for about 1 more minute

Ogdog13 12-01-2009 09:28 AM

Fake French Toast
  • 4 eggs
  • 1 cup fat free cottage cheese
  • Pumpkin pie spice
Put all in a blender until mixed. Poured in a nonstick small frying pan (spray with pam first) and flip once. Top with s/f syrup if desired.

Ogdog13 12-01-2009 09:29 AM

Super Easy High-Protein Pudding
  • 1 package of dry fat-free, sugar-free pudding mix (chocolate or vanilla)
  • 1 15-16 oz low-carb chocolate Ready to Drink Protein Shake*
  • 3/4 cup no-sugar-added soy milk
1. Combine all in a bowl and blend with a whisk or hand-held mixer (smoother consistency)

Makes about three 1 cup servings

150 kcal; 20 protein; 3 fat; 10 carbohydrates

Ogdog13 12-01-2009 11:44 AM

Protein PUdding
  • 1 Box (3.9 Ounce) Jell-O Instant Pudding
  • 2 Scoops Whey Protein (Any Brand Works)
  • 1-Cup Skim Milk
  • 1-Cup Cold Water


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.

Ogdog13 12-01-2009 11:54 AM

Vegetable Tofu Scrambler
  • 1/2 medium onion
  • 4 - 5 mushrooms, sliced
  • splash of olive oil
  • 1 12-ounce pkg firm tofu, crumbled
  • 1-2 tsp curry powder
  • pepper (to taste)
  • salsa (to taste)
  • 2 stalks green onions, shopped
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

Ogdog13 12-01-2009 11:56 AM

Creamy Brocolli Cauliflower Soup
  • 1 lb mixture of broccoli and cauliflower (or substitute broccoli or broccoflower) coarsely chopped (about 2 cups)
  • 6 scallions (green onions), chopped
  • 2 cups Vegetable Broth
  • 1 garlic clove, minced
  • 1 cup nonfat evaporated milk
  • 40 grams vegetable protein powder (optional**)
  • 2 Tbs Smart Balance 37% Light Buttery Spread
  • 1 tsp dried Marjoram
  • 1 tsp black pepper
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

Ogdog13 12-01-2009 12:00 PM

Amy's 30-second Protein Cookie
  • 1 teaspoon butter
  • 1/2 scoop vanilla or chocolate whey protein powder, 1/6 cup
  • 2 teaspoons granular Splenda or equivalent liquid Splenda *
  • Water, about 3/4 teaspoon plus 1/8 teaspoon
In a small microwaveable bowl, heat the butter in the microwave about 20 seconds or until melted. If you're using liquid Splenda, mix it into the melted butter now. Stir in the whey powder and granular Splenda as well as you can. It will be very dry. Gradually add some water, about 1/8 teaspoon at a time, just until you can form the mixture into a ball that isn't too sticky to handle. Keep the dough ball in the bowl and microwave on HIGH 15-30 seconds or until the dough puffs up. Don't over cook it or it will come out very dry. In my microwave it takes about 15 seconds or so. Cool and eat.

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

Ogdog13 12-01-2009 12:05 PM

  • 1 tablespoon butter
  • 3 tablespoons heavy cream
  • 2 teaspoons cocoa
  • Liquid Splenda equal to 2/3 cup sugar
  • 1 tablespoon natural peanut butter
  • 2 tablespoons oats
  • 1/4 cup unsweetened coconut *
  • 1/4 cup almond flour, 1 ounce
  • 1/4 teaspoon vanilla
Bring the butter, Splenda, cream and cocoa to a boil in a very small pot; boil 1 minute, stirring constantly. Stir in the peanut butter until well blended, then stir in the remaining ingredients. Drop onto wax paper (mixture will be crumbly so you may need to shape them with your fingers); chill or freeze until firm.

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

Ogdog13 12-01-2009 12:09 PM

BBQ Sauce
  • 3/8 cup vinegar
  • 1 1/2 cup tomato sauce. (1 15 oz can) Don't buy a tomato sauce that has spices or flavorings in it!
  • 3 tablespoons Worcestershire sauce
  • 1 1/2 tablespoon yellow hot dog mustard
  • 3/4 tablespoon Franks Hot Sauce (the chicken wing sauce)
  • 3/4 tablespoon salt (optional)
  • 1 dash cayenne pepper. Go easy!!!!
  • 3 teaspoons lemon juice
  • 1 1/2 teaspoon liquid smoke flavoring
  • 6 teaspoons Splenda or 18 drops of Liquid Splenda
Add vinegar and all other ingredients except mustard to a sauce pan and slowly heat. Put mustard in a cup and slowly stir in a couple tablespoons of sauce until well blended. Then add mustard mixture back to sauce in pan.

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.

Ogdog13 12-01-2009 12:10 PM

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.
  • 2.5 tablespoons vanilla protein powder. I use Precision Engineered.
  • 3/4 teaspoons baking powder
  • 1 egg
  • 1 teaspoon vegetable oil (I use sunflower)
  • 1 tablespoon DaVinci Sugar Free Syrup, flavor of your choice. I use Vanilla, Caramel or English Toffee. (You can substitute 1 teaspoon Splenda with 1/2 tsp vanilla and 1/2 tablespoon water)
  • 2 tablespoons water

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.

Ogdog13 12-01-2009 12:18 PM

Koolaid Protein Cookies
Ingredients :
  • 1/2 cup butter
  • 1 egg
  • 1/4 teaspoon baking soda
  • 1 and 1/2 cups Splenda
  • 1/4 cup erythinol
  • 3-4 Tablespoons plain or vanilla Proptein powder
  • 2 tablesppons Flaxmeal
  • 1/2 envelope of unsweetened Kool-Aid ( Flavor of your choice )
Mix all together - let the batter sit in refridgerator for about 15 minitues.
Drop by sppon into pan sprayed cookie sheet. Bake at 375 for 10 minutes.
Let cool for 10 mintues...! Enjoy !

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]

All times are GMT -4. The time now is 11:22 PM.

Copyright © 2022 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.