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

Ogdog13 11-24-2009 02:58 PM

high Protein Low Carb Chili
2.5 lbs ground turkey breast
1 can red kidney beans
2 cans diced tomatos
1 fresh large jalapeno
2 packets of chili mix

cook the turkey breast,drain it

combine all ingredients stir and simmer on low until its mixed well and soft

7 servings each contains

Ogdog13 11-24-2009 03:02 PM

Low Carb Chili
3 lbs lean ground beef
2 cans of beans, your choice
1 28 oz can crushed tomatoes in puree
1 large green pepper, chopped
2 large onions, chopped
2-3 garlic cloves, minced
1/3 cup extra virgin olive oil

Spice Mix:
3 T chili powder
2 T cumin, ground
1 T coriander, ground
1 T dried oregano
1/4 tsp cayenne pepper
1 T unsweetened cocoa powder
5 tsp salt

Mix the seasonings together to make the spice mix. Heat about
half the olive oil in a large pot. Add the onions and peppers and
saute over medium heat for 7 minutes. Add the rest of the oil to
the pot, then stir in the spice mix and the garlic. Lower the heat a
little and stir for 2 minutes. Add the beans (with liquid) and
tomatoes. Bring to a boil. Crumble the beef into the mixture.
Cover and simmer for 30 minutes, stirring occasionally. Leave
lid off for last 15 minutes to thicken, if desired.

Makes 9 servings, each having 30 grams of protein and 12 grams of

Ogdog13 11-24-2009 03:12 PM

Peanut Butter Protein Balls
Found this recipe on the internet:

  • 1 cup sugar-free peanut butter
  • 4 scoops (or 1 and 1/3 cups) whey protein powder -- most are low in carbs, but check -- any flavor
  • 1 teaspoon vanilla extract
  • Artificial sweetener to taste, about 1-1˝ cup (some protein powders have sweeteners as well)
Put all the ingredients in a mixing bowl and mix all at once. A mixer works great for this, but a food processor would probably be fine as well, or just a spoon. Then roll into balls. If you like, roll in crushed nuts. I've mixed almond meal with powdered erythritol and that worked well as a coating.

For sweetener, I use the most concentrated liquid sucralose (Splenda). In the past, I made the mistake of trying to add too much liquid in the form of Da Vinci's syrups for flavoring. To my dismay, it is possible to turn the whole thing into a ropey, gluey mess. I never figured out what the chemical reaction was, but it happened to me more than once. On the other hand, protein powders are fine added to shakes, so it couldn't have been just the liquid. It must have been the exact combination of fat, protein and liquid. If any food chemists have an idea about what might have happened, let me know!

Makes approximately 16 balls about one inch in diameter.

Nutritional Information (no covering): Assuming zero-carb sweetener, each ball has 3 grams effective carbohydrate plus 1 gram fiber, 9 grams protein, and 118 calories.

Ogdog13 11-24-2009 03:16 PM

Lime and Cilantro Viniagrette
  • 2 tablespoons cider vinegar
  • 2 tablespoons lime juice
  • 1/4 teaspoon black pepper
  • 1/4 cup cilantro leaves, whole
  • 1 clove garlic
  • 1 tablespoon egg substitute, liquid -- (or 1 egg yolk)
  • 2 teaspoons prepared mustard
  • 1/2 cup oil
  • 1 pinch salt
Put everything but half the cilantro and all of the oil in a blender.
Process until smooth. With the blender running, slowly pour in the oil
until it's well blended. Chop the remaining cilantro very fine and stir into
the dressing. The cilantro taste is very strong. Start with just 2T if you like.

The viniagrette is an excellent marinade for ribs or fish. If you like a
stronger lime flavor(for marinades) add 1T lime zest to the blender as well.

Ogdog13 11-25-2009 09:36 AM

Ranch Dressing
This recipe is sugar-free flour-free. It contains no sugar no flour and low carbohydrates for those of you who don't like WF.
  • 1/4 C cold pressed olive oil (I use Braggs)
  • 1/4 C sugar free organic yogurt
  • Herb seasoning with garlic, onion, pepper, etc
  • 1 T fresh lemon or lime juice
  • 1 clove of garlic
Mix well in blender.

Ogdog13 11-25-2009 09:42 AM

Buttermilk Garlic Salad Dressing
Hands-on time: 10 minutes
Time to table: 10 minutes
Makes 2 cups

1/2 cup ff sour cream
1/2 cup ff mayonnaise
1 cup low-fat buttermilk
1 clove garlic
1 tablespoon Speldina
1/2 teaspoon dry mustard powder
1/4 teaspoon pimentón (what's pimenton? it's a lovely smoky Spanish paprika, one of my very favorite spices)
Kosher salt and pepper to taste

Combine in a blender. Will keep for a week or more.

Made with reduced-fat sour cream and mayonnaise, Per Tablespoon: 21 Cal (70% from Fat, 7% from Protein, 23% from Carb); 0 g Protein; 2 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 1 g Carb; 0 g Fiber; 1 g Sugar; 13 mg Calcium; 0 mg Iron; 40 mg Sodium; 3 mg Cholesterol

Ogdog13 11-25-2009 09:46 AM

Ranch Dressing
  • 3/4cup low fat buttermilk
  • 1/4cup fat free sour cream
  • 1/2tsp dry mustard
  • 1/2tsp ground oregano
  • 1/2tsp dried basil
  • 1/4tsp salt
  • 1/4tsp dried dill weed
  • 1/4tsp black pepper
  • 1medium garlic cloves , minced
1 Whisk together all ingredients.
2 Cover with plastic wrap and chill until ready to use.

Nutrition Facts

Makes 8servings
Serving Size: 2 tbsp
Amount Per Serving
Calories 20.3
Total Carbs 2.7 g
Dietary Fiber 0.1 g
Sugars 1.6 g
Total Fat 0.4 g
Saturated Fat 0.1 g
Unsaturated Fat 0.2 g
Potassium 40.6 mg
Protein 1.3 g
Sodium 103.1 mg

Ogdog13 11-25-2009 09:48 AM

Cilantro-Lime Ranch Dressing
This is more of a phase 2 recipe:

  • 1/2 c. (8 tbsp) light sour cream
  • 1/2 c. (8 tbsp) light mayo
  • 1/4 c. (2 oz.) skim milk
  • 1/2 bunch of cilantro
  • juice from 1-2 limes
  • 1/4 tsp. onion powder
  • 1/4 tsp. pepper
  • 1/4 tsp. salt
  • 1/8 tsp. garlic powder
Mix well in a blender. Makes about 12, 2 Tbsp. servings. Enjoy!

Nutritional Info
Servings Per Recipe: 12
Amount Per Serving
Calories: 51.9
Total Fat: 4.2 g
Cholesterol: 7.1 mg
Sodium: 143.3 mg
Total Carbs: 2.4 g
Dietary Fiber: 0.0 g
Protein: 1.0 g

Ogdog13 11-25-2009 09:52 AM

Creamy Italian Dressing
Here's a great version of a creamy Italian style dressing, of course in low calorie format! This should be chilled after mixing all the ingredients together to create a wonderful, flavorful - and better version of your favorite Italian dressing!

1/2 Cup FF Plain Yogurt
2 Teaspoons FF Mayonnaise
1 Teaspoon Mustard
1 Teaspoon No sugar Ketchup
1 Teaspoon Splenda
1 Teaspoon Minced Garlic
2 Tablespoons Wine Vinegar
1 Tablespoon Fresh Basil
Pinch of Salt & Pepper

Ogdog13 11-25-2009 09:53 AM

Honey-Mustard Dressing
And here's another delicious low calorie version of a popular salad dressing among most salad lovers - honey mustard! Whisk everything together until smooth and creamy, you may catch yourself leaving a little extra on the side of your mouth for later.. it's that good!

1/2 Teaspoon Minced Garlic
1 Tablespoon White Vinegar
1 1/2 Teaspoon Dijon Mustard
1/2 Teaspoon Sugar-free Honey
1/2 Cup Canola Oil
Pinch Of Salt & Fresh Ground Pepper

Ogdog13 11-25-2009 10:01 AM

Ceasar Dressing
This low calorie salad dressing is also low fat, providing a great taste without all the extra ingredients that are completely unnecessary to give a Caesar dressing taste. Whisk everything together, chill and serve over a bed of fresh Romaine!

1 Teaspoon Anchovy Paste
1Teaspoon Grey Pupon Mustard (Or any honey mustard will work, try variations!)
1/2 Teaspoon Minced Garlic
1 Tablespoon Olive Oil
Fresh Ground Pepper (About 1/4 Teaspoon, depending on your liking)
Fresh Lemon Squeeze
LF Parmesan Cheese for Tasting

Ogdog13 11-25-2009 10:03 AM

Sweet & Sour Lime Dressing
  • 1 T lime juice (from a bottle is fine)
  • 1 t water
  • 2 T extra virgin olive oil
  • Seasonings to taste
  • Sweetener to taste
1. Put lime juice and water in bowl. Add sweetener to the tanginess level you want. (I like using liquid sucralose.)
2. Add salt and pepper. Or use a blend, like homemade seasoning salt. Whisk together to dissolve the salt.
3. Whisk in the olive oil.

Ogdog13 11-25-2009 10:07 AM

Oriental Sesame Dressing
  • 1/2 cup olive oil
  • 6 tablespoon rice vinegar
  • 2-3 tablespoons Splenda
  • 2 tablespoons light soy sauce
  • 2 teaspoons dark sesame oil
  • 1 1/2 teaspoons grated ginger root
Combine all ingredients, stirring with a wire whisk until blended. Cover and refrigerate, 1 to 2 hours to allow flavors to blend. Use as a dressing for mixed salad greens, grilled vegetables or pasta.

Ogdog13 11-25-2009 10:10 AM

Easy Oriental Cucumber Salad Recipe
  • 1 cucumber
  • 2 green onions
  • 1 Tbsp white vinegar
  • 1 Tbsp olive oil
  • 1 Tbsp soy sauce
  • 1 packet Splenda
  • 1/2 tsp ginger
  • 1/4 tsp white pepper

Peel and slice the cucumbers. Slice the green onions into small pieces. Mix all ingredients in a bowl until cucumbers are coated. Serve alone or over lettuce.

Servings: 2
Carbs per serving: 1g

Ogdog13 11-25-2009 10:11 AM

Low Carb Mexican Cucumber Salad Recipe
  • 1/3 cup olive oil
  • 3 Tbsp lemon juice
  • 1 tsp cumin
  • dash salt
  • dash pepper
  • 3 cups salad greens
  • 1 tomato
  • 1 cucumber
Mix together the olive oil, lemon juice, cumin, salt and pepper. Blend in the greens. Cut up the tomato and mix it in. Peel and dice the cucumber and toss that in. Enjoy!

Servings: 4
Carbs per serving: 1.3g

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