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-   -   Ideal Protein Diet - Recipes (https://www.3fatchicks.com/forum/ideal-protein-diet/184251-ideal-protein-diet-recipes.html)

Ogdog13 11-18-2009 10:13 AM

Fish Tacos Lettuce Wrap
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground red pepper
  • 1/8 teaspoon salt
  • 1/8 teaspoon garlic powder
  • 1 1/2 pounds red snapper fillets
  • Cooking spray
  • Lettuce Leaves for wrapping tacos
  • 2 cups shredded cabbage
Preheat oven to 425°.
To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Divide fish evenly among lettuce leaves; top each with 1/4 cup cabbage.

PRINCASS 11-18-2009 11:36 AM

WF=Walden Farms(brand name)=no fat, no carb, no sugar condioments ex: salad dressings, mayo, marshmellow dips, BBQ sauce and syrups.

Ogdog13 11-18-2009 03:34 PM

Thanksgiving Low-Carb Stuffing
This is NOT IP compliant, but it is lower in carbs/sugars/fat than standard stuffings.

• 1 loaf low carb bread, crumbled or cut into cubes
• 1 large onion, chopped
• 6-7 cups chopped celery - about 2 small bunches
• 1 green Bell pepper, chopped
• 1 zucchini, chopped
• 1 bunch parsley, chopped (about 2 cups)
• 4 teaspoons poultry seasoning, such as Bells
• 1/2 teaspoon pepper
• Salt - start with 1/2 teaspoon, or 1 T chicken or turkey soup base (see below)
• 1 cup water or broth, plus more according to moisture needed
• 1 egg
• 1 T cooking oil
1) 1 - 1½ lb loaf of low-carb bread if you have access to it. Different types of bread will bring different results, so you may have to adjust the amount of liquid, seasonings, etc.
2) Sauté' onion, celery, zucchini and pepper until soft. Add parsley and cook for a minute or so, until wilted. Add seasonings.
3) Mix together the vegetables and the bread. Add a cup of broth or water, egg, stir, and taste. Adjust seasoning and moisture. If you're going to stuff poultry with it, leave it on the dry side because it will absorb a lot of juices during cooking. Mix well and bake at 350 F. for about half an hour, or until browned on top.

Ogdog13 11-18-2009 03:35 PM

Thanksgiving Wild Mushroom Gravy
This is and Atkins diet recipe, not IP compliant...but still is lower in carbs/sugars/fat than normal gravy.

Wild Mushroom Gravy
• 2 cups defatted turkey juices from turkey roasting pan or homemade turkey or chicken stock
• 1/2 cup heavy cream
• 3 tablespoons unsalted butter
• 10 ounces shiitake mushrooms, rinsed, stemmed and sliced
• 1 tablespoon chopped fresh thyme leaves
• 1 clove garlic, minced
• 1/4 cup dry sherry
• Salt and freshly ground black pepper
• 1/2 teaspoon white wine vinegar
Bring the juice to a simmer in a small saucepan over medium-high heat and reduce by half. Add the cream and cook until reduced enough to coat the back of a spoon, about 8 minutes.
Heat the butter in a skillet over medium-high heat. Add the mushrooms, thyme, garlic, and sherry and cook, stirring occasionally, until tender and almost dry, about 6 minutes
Combine the mushrooms with reduced gravy and season with salt and pepper. Reheat, if necessary, and stir in the vinegar. Transfer to a gravy boat and keep warm until serving.

Ogdog13 11-18-2009 03:39 PM

Thanksgiving Bourbon Sweet Potatoes
This is a modified version of Emeril's bourbon sweet potatoes, modified to be lower in carbs, lower in sugar, higher in fiber.

Bourbon Sweet Potatoes

• 1 3/4 to 2 pounds sweet potatoes
• ½ can Pumpkin pie filling
• 1 teaspoon olive oil
• 1/2 cup heavy cream
• 1/4 cup bourbon whiskey
• 3 tablespoons packed Splenda brown sugar
• 2 tablespoons molasses
• 1/8 teaspoon salt


Preheat the oven to 350° F.

Place the potatoes on a foil-lined baking sheet.

Bake until tender and starting to ooze sugary syrup, about 1 hour and 15 minutes, depending upon their size. Remove from the oven and let sit until cool enough to handle.

Cut a slit down each potato and scoop the flesh into a large bowl. Discard the skins. Add the cream, bourbon, brown sugar, molasses, and salt and beat on high speed with an electric mixer until smooth.

Cover to keep warm, or gently reheat before serving.

PRINCASS 11-19-2009 02:35 PM

Thanksgiving Stuffing Idea
Stuffing is going to be my enemy....so if I have an alternative....

Low Carb Stuffing


1 head cauliflower
6 links of frozen sausage
One can of mushrooms (small)
Chopped onion
Chopped celery
1 tablespoon (or more) garlic (I use the jarred kind)
Fresh cilantro if you have it (I actually buy this frozen in a bottle and use that)
Salt and Pepper to taste

Take one head of cauliflower and chop it up pretty fine (I actually used the high slicing blade in the Cusinart -- there were a few larger slices, but it worked fine. Of course, you can use a knife. My husband tells me my chopping skills are nonexistant so I rely on the machine. Oh well, I can type.) Steam it for 5 minutes or so to get it a little soft. (I used a double boiler.) You will cook it some more later.

Nuke about six links of sausage so they are unfrozen.

Meanwhile, in the Cusinart, chop up one small onion using the lower blade. (Leave the onion and other ingredients that you add in the Cuisinart. This makes it easier.)
Add two long stalks of celery
Add one can of mushrooms
Add one small carrot (for color -- unless your kids hate carrots, then omit)
Add the garlic)
Add the cilantro
Add the defrosted sausage

Saute the Cusinart mixture for 5 minutes in 2 tablespoons butter in a large pan, and then add the cauliflower.

Next mix:

2 Eggs that have been mixed with a fork
8 oz. cheese in a small bowl

Pour the egg and cheese mixture into the large saute pan, stir, and then take the whole mixture and put it into a large casserole dish. Cook it for 15 minutes at 350 or until it is bubbling.


Harmonymom2 11-19-2009 06:17 PM


Originally Posted by mblanken (Post 3016941)
I am new to this site and I have been reading some of the recipes(which sound amazing) and I have noticed that you have abbrevations for some of the ingredients. My first question is what does WF stand form most of the others I have been able to figure out.


WF stands for Walden Farms. Most of their products are sugar free & carb -free, or at least very low carbs

Ogdog13 11-19-2009 06:34 PM

Low Carb "potato" Salad
  • 16 ounce package frozen cauliflower
  • 1/2 cup mayonnaise
  • 4 ounce jar diced pimientos, drained well
  • 1/4 cup dill pickle relish, drained well
  • 1 tablespoon chopped onion, optional
  • 1 tablespoon white vinegar
  • 1 tablespoon Splenda or equivalent liquid Splenda
  • 1 tablespoon yellow mustard
  • 1/2 teaspoon pepper
  • Salt, to taste
Cook the cauliflower until tender, but not mushy, about 8 minutes. Drain very well, then chop into bite-sized pieces. Mix all of the ingredients in a medium bowl. Chill several hours before serving.

Ogdog13 11-19-2009 06:36 PM

Dijon "potato" Salad
10 ounces frozen cauliflower
2 tablespoons mayonnaise
1 tablespoon parsley, chopped
2 teaspoons Dijon mustard
1/2 teaspoon white vinegar
1/4 teaspoon granular Splenda
1/8 teaspoon dill
Dash pepper
Salt, to taste

Cook the cauliflower until tender-crisp; drain very well. Mix in the remaining ingredients then stir them into the cauliflower. Chill well.

Ogdog13 11-19-2009 06:38 PM

Bok Choy With Broccoli
  • 1 pound bok choy, about 1 medium bunch
  • 1 pound broccoli, about 1 large bunch
  • 1/2 cup water
  • 2 tablespoons oil
  • 1 clove garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons soy sauce

Cut the stalks off the bok choy and cut into 1-inch pieces. Coarsely chop the leaves. Peel the broccoli stalks and cut into 1/4-inch pieces. Cut the broccoli florets into bite-size pieces.

In a large skillet or wok, bring 1/2 cup water to a boil. Add the bok choy stalks and the broccoli stalks and florets. Cover and simmer on medium-low heat until the broccoli is bright green, 5 minutes. Uncover; cook on high heat until the water evaporates, 2-4 minutes. Take the wok off the heat and add the bok choy leaves, oil and garlic. Put the wok back on the heat; cook, stirring often for 2 minutes or until the broccoli is tender-crisp. Add the ginger and soy sauce and toss well.

Ogdog13 11-19-2009 06:40 PM

Fried "rice"
  • 10-15 ounces fresh cauliflower, grated, about 1/2 head
  • 2 cloves garlic, minced
  • Cooking oil, 2 tablespoons to 1/4 cup
  • 1/4 cup soy sauce
  • 1 teaspoon sesame oil
  • 1 egg, beaten
  • 3 green onions, chopped
  • Dash pepper, optional

Heat the oil in a wok or large non-stick skillet on medium to medium-high. Add the cauliflower and garlic; stir-fry until the cauliflower is nearly tender, but not mushy. Stir in the soy sauce and sesame oil. Push the cauliflower to one side of the pan; pour in the beaten egg. Lightly scramble the egg briefly then mix into the cauliflower. Add the green onion and pepper, if using, and toss.

Ogdog13 11-19-2009 06:41 PM

Mexican "rice"
  • 10 ounces fresh cauliflower, grated, 1/2 medium
  • 1 small onion, slivered, 2 1/2 ounces
  • 2-3 tablespoons butter or oil or a combination
  • 1/2 cup salsa
  • 1/8 teaspoon garlic powder
  • 3/4 teaspoon salt, or to taste
  • 1/4 teaspoon pepper
  • 1/8 teaspoon granular Splenda
In a very large skillet with a lid, sauté the onion in butter and/or oil until tender. Stir in the grated cauliflower, then the remaining ingredients. Mix well. Cover and simmer 10-12 minutes until the cauliflower is tender, but not mushy, stirring occasionally.

Ogdog13 11-20-2009 07:31 AM

15-Minute Chicken Breast Marinade
  • 1/4 cup Dijon mustard
  • 2 tablespoons fresh lemon juice
  • 1 1/2 teaspoon Worcestershire sauce
  • 1/2 teaspoon dried tarragon
  • 1/4 teaspoon freshly ground black pepper
  • 4 boneless skinlesschicken breast halves
Combine the first five ingredients, mixing well; spread on both sides of chicken.

Place chicken on a plate. Marinate at room temperature for 15 minutes (or for several hours in the refrigerator.)

Grill, uncovered, over medium coals, turning once, for 10 to 15 minutes or until juices run clear.

Ogdog13 11-20-2009 07:33 AM

Americanized Chicken Chop Suey Recipe
  • 2 Wholechicken breasts, skinned, halved & boned
  • 1 teaspoon Salt
  • 1 teaspoon Minced crystallized ginger
  • 1 cup Sliced celery
  • 1 can (5 oz.) water chestnuts, drained & sliced
  • 1 Onion, sliced
  • 2 cups Chicken bouillon
  • 2 tablespoons Soy sauce
  • 1 cup Sliced mushrooms
  • 1 can (1-lb.) can bean sprouts, drained
Cut chicken into strips about 2 inches long and 1/2 inch thick. Place in slow-cooking pot (crockpot) with salt, ginger, celery, water chestnuts, onion, bouillon, and soy sauce. Cover and cook on low 5 to 6 hours. Turn control to high. Add mushrooms and bean sprouts. Cover and cook on high 15 minutes.

Ogdog13 11-20-2009 07:33 AM

Blackened Chicken
  • 1/2 teaspoon paprika
  • 1/8 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon dried thyme
  • 1/8 teaspoon pepper
  • 1/8 teaspoon onion powder
  • 2 boneless chicken breast halves
  • cooking spray
Mix together all the spices. Coat chicken breasts with cooking spray, and then sprinkle one side with spice mixture.

Heat a cast iron skillet over high heat until it is very hot. Place chicken in hot pan, seasoned side down, and cook for 2 minutes. Turn, and cook 2 minutes on other side.

Place breasts on baking sheet coated with cooking spray. Bake at 350degrees F for 10 minutes or until done

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