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

Ogdog13 11-23-2009 09:33 AM

mahi Mahi Jerk
For the marinade:
  • 1 red onion, roughly chopped
  • 1 1/2 teaspoons dried thyme
  • Green tops of 2 scallions, chopped
  • 1 teaspoon allspice
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon white pepper
  • 1/4 teaspoon ground nutmeg
  • 1 jalapeno, chopped
  • 2 tablespoons olive oil
  • 3 teaspoons sea salt
For the fish:
  • 4 (5-ounce) mahi mahi fillets
  • Salt
Prepare the marinade:

Place all ingredients into food processor and process for 15 seconds. (There will be extra marinade. Marinade can be refrigerated for 1 week or frozen up to 2 months.)

For the fish:

Season the fish with salt and spoon 2 teaspoons of the jerk marinade on each side. Place into a hot grill or grill pan and turn heat down to medium. After 2 minutes (should be brown) turn over and cook 3 to 5 minutes, until fish is cooked through.

Ogdog13 11-23-2009 09:36 AM

Grilled Mahi Mahai with Mojo
  • 2 cloves garlic, chopped
  • 2 tablespoons extra-virgin olive oil, plus extra for brushing
  • 1/4 cup freshly squeezed lime juice (about 2 limes)
  • 1/2 teaspoon kosher salt
  • 2 tablespoons chopped fresh cilantro leaves plus 2 sprigs for garnish
  • 2 (5 to 6-ounce) mahi-mahi fillets
  • Extra-virgin olive oil
  • Kosher salt and freshly ground black pepper
Put the garlic and olive in a small microwave-safe bowl, cover with plastic, and microwave on HIGH until the garlic is soft and aromatic, 1 to 2 minutes. Stir in the lime juice, cilantro leaves, and salt. Set aside until ready to serve.

Prepare an outdoor grill to medium high heat. Brush the fillets all over with olive oil and season generously with salt and pepper. Lay the fish on the grill, rounded-side down, and leave it until you can lift the fish without it sticking to the grill and there are distinct grill marks, about 5 minutes. (Test it by gently lifting a corner--if it sticks, cook it a bit longer and try again). Carefully turn the fish over and cook until firm to the touch, about another 5 minutes. Remove from the grill onto 2 plates, and brush with some of the mojo. Garnish with cilantro sprigs and serve with the sauce.

Ogdog13 11-23-2009 09:45 AM

Lime-Grilled Mahi Mahi Steaks

1/4 cup fresh lime juice (2 to 3 limes)
2 tbsp olive oil
1 clove garlic, finely chopped
1 tbsp soy sauce
1 tsp grated fresh ginger root, optional
1 tsp Dijon-style mustard
1/4 tsp salt
1/4 tsp freshly ground black pepper
6 mahi mahi or tuna steaks (about 1-inch thick)

Preheat grill or broiler. In a small bowl, whisk together the lime juice, olive oil, garlic, soy sauce, optional ginger root, mustard, salt, and pepper. Brush the mahi mahi or tuna steak with about one-third of the dressing and reserve the rest.

Place the mahi mahi steaks on the grill, and cook to desired temperature, flipping only once. Brush mahi mahi steaks once again after flipping.

Ogdog13 11-23-2009 09:49 AM

Herb Marinated Fish
  • 2 lbs. swordfish or Mahi Mahi
  • 1/2 c. olive oil
  • 2 tsp. crushed garlic
  • 4 tbsp. lemon juice
  • 4 tbsp. soy sauce
  • Pepper to taste
  • 2 tbsp. chopped parsley
  • 1 tsp. dill weed
Marinate 1-4 hours turning fish and prick with fork. Grill 4 minutes on each side. Cooks quickly with marinade. 4 servings. Approximately 380 calories each.

Ogdog13 11-23-2009 10:27 AM

Steamed White Fish With Vegetables And Lemon
  • 8 med. mushrooms
  • 2 tsp. grated lemon peel
  • Dash pepper
  • 2 lemons, peeled and thinly sliced
  • 1 lb. white fish, cut into serving sizes
  • 4 uncooked shrimp (optional)
  • 4 shucked oysters (optional)
  • 8 broccoli flowerettes
  • Salt to taste
  • Parsley
Place steamer rack over 1/2 to 3/4 inch deep simmering water. Arrange mushrooms in bottom of steamer basket.

Combine lemon peel, salt, pepper and sprinkle over vegetables. Place lemon slices over vegetables and top with seafood. Arrange broccoli near edge of steamer. Sprinkle with remaining lemon peel mix.

Steam 10 to 12 minutes or until white fish flakes when tested with a fork. Remove fish to center of platter and flank with vegetables and garnish with lemon slices and parsley.

Ogdog13 11-23-2009 10:30 AM

White Fish A La Polish Style
  • 1 onion, sliced crosswise
  • 2 stalks celery
  • 5 peppercorns 1
  • tsp. salt
  • 4 c. water
  • 2 tsp. chopped parsley
  • 1/4 c. lemon juice
  • 4 hard-cooked eggs, chopped 1
  • /2 tsp. white pepper
  • Salt to taste
Slice celery slantwise in 2-inch sections. Prepare fish and place in a large casserole. Add onion, celery, peppercorns, and salt. Add water, cover and boil for 25 minute or until fish and vegetables are tender.

In a small saucepan make topping sauce by melting butter and adding parsley, lemon juice, chopped eggs, and white pepper. Mix well and cook for 1 minute over low heat. Add salt to taste.

Place fish in a platter. Spoon vegetables around it and spread topping sauce over the fish.

NOTE: Fish and vegetables taste better if they are steamed rather than boiled-- the flavor and nutrients are retained well.

Ogdog13 11-23-2009 10:32 AM

Breadless Bruchetta
  • 1 clove Garlic
  • 1 Tablespoon Olive Oil
  • 1 whole Ripe Tomato
  • 1 Tablespoon Fresh Basil - Baby Leaves Or Julienned Larger Leaves
Preparation Instructions
1. Heat oil in pan. Pass garlic through press. Sautee garlic for about 2-3 minutes (just to cook out some of the bitter raw garlic taste). Let cool slightly.
2. Meanwhile, slice tomato into thick slices. Prepare basil as desired.
3. Stack tomatoes, sprinkle with basil and pour olive oil and garlic over top.
4. Salt and pepper to taste, then serve

Ogdog13 11-23-2009 10:33 AM

Breadless Meatloaf
  • 2 lbs. lean ground beef
  • 1 lg. onion
  • Pinch of salt
  • Pinch of pepper
  • 2 lg. eggs
  • 1 c. WF catsup
  • 1 med. bell pepper
First chop onion up into small pieces. Then mix ground beef, onion, eggs and catsup all together, stirring well. Then add chopped bell pepper and salt and pepper. Bake in a casserole dish in preheated oven at 350 degrees for 60 minutes. Serves 8 to 10 people.

Ogdog13 11-23-2009 10:35 AM

Breadless Stuffing Recipe
2 tablespoons olive oil
1 (4 ounce) package sliced fresh mushrooms
2 cloves garlic, chopped
1/2 cup diced celery
1/3 cup diced onion
1/2 cup water
1 tbsp Mock Chicken Seasoning
2 (12 ounce) cans garbanzo beans, drained and rinsed
1 egg
Salt and pepper to taste, (not included in nutrition facts)

1. Preheat oven to 350 degrees F (175 degrees C). Grease a glass baking dish with cooking spray.
2. Heat the olive oil in a large skillet. Cook the mushrooms, garlic, celery, and onion in the olive oil 3 to 5 minutes. Add the water and mock chicken seasoning.
3. Combine the garbanzo beans, egg, in a bowl. Mash together with your hands until thoroughly mixed; stir in the vegetable mixture; transfer to the prepared baking dish. Cover with aluminum foil.
4. Bake in preheated oven 30 minutes; remove the foil and bake uncovered another 10 to 15 minutes.

Ogdog13 11-23-2009 10:39 AM

Breadless French Toast
3/4 cup egg whites
3 packets Splenda
1 tbsp Cinnamon
1/4 cup FF Light vanilla soy

Beat all ingredients in a bowl with a fork.

Cook mixture on frying pan coated with Pam, in a circular shape, (or you can make mini circules for silver dollar like french toast circles)

Cook evenly on both sides, then top with WF Syrup.

Ogdog13 11-23-2009 11:10 AM

High Protein Flourless Pancakes
I know that cottage cheese isn't on our diet, but this looked good.

  • 10 grams Unjury whey protein powder
  • 1/4 cup 1% cottage cheese
  • 1/2 cup egg substitute
  • 1/3 cup one-minute oatmeal
  • 1 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg,
  • 1 tsp Splenda
Makes 1 large pancake or 4 small pancakes.

Mix all ingredients and blend in a food processor.

Pour batter into a heated skillet (medium-high heat) coated with non-stick cooking spray. Flip after 3-4 minutes or when batter begins to bubble and edges harden. Cook for another 3-4 minutes or until both sides are browned.

Top with light margarine or sugar-free syrup (optional).

Ogdog13 11-23-2009 11:25 AM

Italian Tuna Salad
  • 4 sun-dried tomatoes
  • 1/4 red onion, minced
  • 1 (12-ounce) can solid white albacore tuna in water, drained
  • 1 rib celery, chopped
  • 1/4 cup pitted nicoise olives (optional)
  • 1 tablespoon capers, rinsed
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon finely grated lemon zest
  • Juice of 1/2 a lemon
  • 2 tablespoons chopped fresh basil leaves
  • Kosher salt and freshly ground black pepper
Cover the sun-dried tomatoes with hot water in a bowl. Set aside until soft, about 20 minutes, then drain, chop, and put in a medium bowl. To mellow the minced onion, soak it in cold water for 10 minutes, then drain it well, pat dry and add to the tomatoes.

Add the tuna, breaking it into large chunks, along with the celery, olives, and capers, and toss to combine. Add the olive oil, lemon zest and juice, and basil and toss again. Season, to taste, with salt and pepper. Serve cold, with greens, if desired.

Ogdog13 11-23-2009 11:34 AM

Shrimp Veracruz
  • 1 lb fresh shrimp
  • 1 Tbsp oil
  • 1 small onion, chopped
  • 3 tomatoes, peeled, chopped (1* lbs)
  • 1-1/2 tsp capers
  • 1 bay leaf
  • 1/2 tsp Splenda
  • 1/2 tsp salt
  • 1 large green pepper, cut into strips
  • 2 Tbsp oil
  • 2-3 Tbsp lime juice
  • 1/3 cup minced cilantro
Peel shrimp, slit backs and remove veins. Refrigerate. Sauti onion in 1 tablespoon oil and cook until tender,
but not browned. Add tomatoes, capers, bay leaf, Splenda and salt.
Bring to boil; reduce heat. Cover and simmer 15 minutes. Add green peppers and cook 5 minutes longer. Heat 2 tablespoons oil in another skillet.
Add cleaned shrimp. Cook over medium heat until pink. Sprinkle lime juice over shrimp. Add the sauce and heat 3-4 minutes longer. Top with cilantro and serve immediately

Ogdog13 11-23-2009 03:07 PM


Ogdog13 11-24-2009 09:19 AM

Herb-Garlic Stuffed Chicken
  • 1 Whole Roasting Chicken
  • 1 head Garlic
  • 1 handful Thyme
  • 1 handful Rosemary
  • Olive Oil
  • Rubbing Herbs
We use a mixture of savory spices, including (but not limited to) Italian seasoning, lemon pepper, onion powder, salt and pepper. You can use cumin or hot rubs, but be careful not to overpower the rosemary and thyme.

Preparation Steps
Wash/Rinse chicken outside and inside
Peel garlic cloves
Stuff 1/2 of the garlic cloves, the thyme, and the rosemary into the chicken's cavity
Rub outside of chicken with olive oil and rubbing herbs
Place chicken in liner pan
Sprinkle remaining garlic cloves, thyme, and rosemary in pan
Place pan in Dutch Oven, cook until internal meat temperature is 175

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