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

Ogdog13 11-25-2009 10:31 AM

Stuffed Peppers
  • 1 head green cabbage
  • 1.5 - 2 lbs. lean ground beef
  • 1 large yellow onion
  • 4 green bell peppers
  • 2 tbs Extra Virg Olive oil
  • SALT and PEPPER to taste ( any spices work )
How To Prepare: Bring water to boil in a large pot. Chop cabbage in large chunks and begin to boil. Begin browning ground meat. After Cabbage is soft, strain as much water out of cabbage as possible. Chop cabbage as much as you would like. I chop it up quite a bit to blend with meat better. Cook beef in oil. Remove browned beef and strain from oil. In the same pan with 2 table spoons of veg oil, lightly brown one large onion. Once lightly browned, place the meat back into the pan and mix. Add a little water to deglaze pan allow the onions to soften. Once all the water is out, place chopped, cooked cabbage in with the beef and onion mixture. Stir quit well while adding spices, salt and pepper.

Split and gut peppers. Place open side down on a plate, cover with plastic wrap or bowl, and microwave 5-8 minutes till soft. Be careful when removing from microwave, large amounts of steam builds up due to the bell peppers high water content. Once cool enough to handle stuff cabbage and beef mixture in each pepper tightly,

Ogdog13 11-25-2009 10:49 AM

Breadless Frittata
I throw in some chopped up left overs or frozen vegi's and get them sizzling.
I whip up 2-3 eggs and pour it over the top. I let it cook on the burner just long enough to cook the bottom. Then I pop the whole pan under the broiler and cook the top.

Ogdog13 11-25-2009 11:39 AM

Low-Carb Mock Pasta
InstructionsThings You'll Need:
  • vegetable of choice: zucchini, yellow crooked neck squash, and eggplant work great!
  • knife, vegetable peeler or mandolin slicer
  • sauté pan
  • olive oil or non stick cooking spray
  • paper towels or clean kitchen towel
Step 1 Choose whichever vegetable you would like to use as your mock pasta and wash thoroughly.

Step 2 Warm your sauté pan over medium heat on your stove top.

Step 3 Cut the ends off of either side of chosen vegetable.

Step 4 *If using a vegetable peeler, carefully cut long, thin strips around the circumference of the vegetable. Make sure to stop when getting close to the seeds, as they contain a lot of water which can cause your veggie pasta to become soggy. Disregard the remaining seed core.
*If using a mandolin slicer, slice the vegetable length ways into long, thin strips. Make sure to stop when getting close to the seeds, as they contain a lot of water which can cause your veggie pasta to become soggy. Disregard the remaining seed core.

Step 5 Stack 3 or 4 strips in a single pile, and using your knife, julienne slice thinly) the vegetable into strips that resemble spaghetti or angel hair pasta.

Step 6 Continue step 5 until desired amount is completely sliced.

Step 7 Lay a clean dish towel flat on the counter or table. Place a layer of paper towels on top of the dish towel.

Step 8 Take the sliced vegetables and spread them evenly onto the paper towel.

Step 9 Cover with another layer of paper towel.

Step 10 Starting at one end of the towel, slowly roll towel applying gentle pressure until completely rolled and let sit for a few minutes so that the vegetables drain all of their excess water content.

Step 11 Spray your pan with non stick cooking spray, or place a small amount of olive oil in skillet and gently toss in dried veggie noodles.

Step 12 Stir gently so as not to break them until desired tenderness is achieved. Al dente texture takes approximately 3 - 5 minutes depending on the thickness, amount and type of vegetable chosen.

Step 13 Serve as you would any pasta and top with your favorite sauce. Enjoy!

Ogdog13 11-25-2009 11:46 AM

Chinese Chicken Salad
  • 4 Medium chicken breasts - cooked and cut into pieces
  • 3 celery stalks- chopped
  • 1 cup canned bean sprouts - drained
  • 1/2 cup Walden Farms Calorie Free French Dressing
  • 1/2 cup Walden Farms Calorie Free Mayo
  • 2 tablespoons soy sauce
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 large leaves Romaine lettuce
  • 1/2 doz. green olive
Mix all ingredients together. Place salad green on plate. Top with all ingredients and top with olives.
Total: 1 cup is 219 calories, 4 gm fat, 2 carbs

Ogdog13 11-25-2009 12:10 PM

Calorie Free Peanut Butter Balls
  • 4 tbsp Walden Farms Peanut Butter
  • 4 tsp Splenda
  • 2 tsbp Walden Farms Carmel
Mix peanut butter and carmel together. Section into small amounts and roll mixture in Splenda. Place on waxed paper and put in freezer. Let set for 10 to 15 minutes - eat when ready!
Makes 3 balls.

Ogdog13 11-25-2009 12:20 PM

BBQ Marmalade Chicken
  • 1/2 cup Walden Farms CF (Apricot or Orange) marmalade
  • 1/2 cup Walden Farms CF Original BBQ sauce
  • 1 tbsp Walden Farms CF Asian Dressing
  • 2 pounds skinless, boneless chicken Breast
Microwave marmalade and dressing together and blend. Stir in BBQ sauce.

Place chicken in large saucepan. Pour sauce over chicken. Cover and simmer on low for 1-1/2 hours. Remove cover and let simmer for 1/2 hour more to reduce sauce. It becomes quite thick without using any having to use any flour or cornstarch.

This can be baked in the oven for 1-1/2 hours. If you leave it uncovered, the sauce will carmalize on the chicken pieces.

It can also be cooked in a slow cooker. The sauce will be quite thin. If you wish you can pour the sauce into a small saucepan and reduce the liquid by simmering it, uncovered, for 1/2 hour.

Nutrition Facts:
Fat: 3.1g
Carbohydrates: 0
Protein: 35g

Ogdog13 11-25-2009 12:23 PM

Asparagus Pepper Salad
  • 1 lb. asparagus trimmed and cut into pieces.
  • 1/2 cup green, red and yellow peppers, chopped
  • 2 green onions thinly sliced
  • 1/3 cup Walden Farms Calorie Free Raspberry Vinaigrette Dressing
Boil water, add asparagus. Boil for 3 minutes. Drain. Put in bowl and add peppers and onions. Drizzle with salad dressing. Toss and coat. Cover and refrigerate for 3-4 hours.
Total for 1 cup: 50 calories, 0 fat, 9 carbs.

Ogdog13 11-25-2009 12:26 PM

6 ounces 90% lean chopped beef (380 calories,8 gm fat, 0 carbs). Mix chopped meat with salt and pepper. Add 1/4 cup Walden Farms Calorie Farms Hickory Smoked BBQ Sauce (0 calories, 0 fat, 0 carbs). Broil until done.
Take 2 portobello mushrooms (30 calories, 0 fat, 2 carbs. Clean mushrooms and remove stems. Drizzle with 1 teaspoon olive oil (30 calories, 6 gm fat, 0 carbs) salt and pepper and broil. Place broiled hamburger on one broiled portobello mushroom and put a slice of onion (20 calories, 0 fat, 6 carbs) on top.
Pour on Walden Farms Calorie Free Ketchup (0 calories, 0 fat, 0 carbs). Top with another broiled portobello mushroom.
Total for hamburger dish - 490 calories, 14 gm. fat, 10 carbs.

Ogdog13 11-25-2009 12:27 PM

Asian Turkey Burgers
  • 1 lb ground turkey
  • 1/2 cup chopped onion
  • 3 tablespoons chopped parsley
  • 2 tablespoons Worcestershire sauce
  • 1 minced green bell pepper
  • 1/2 cup Walden Farms Calorie Free Oriental Dressing
  • 1 tablespoon low sodium soy sauce
  • 2 teaspoons ginger
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 garlic cloves- minced
Combine all ingredients in a bowl. Shape into patties. Place on nonstick skillet coated with cooking spray at medium heat. Cook till done.
Total for 2 patties: 329 calories, 12.7 gm. fat, 25.2 carbs

Ogdog13 11-30-2009 12:24 PM

Tasty Oven Baked Fish
  • 1 lb. perch or flounder fillets
  • 1/2 c. FF mayonnaise
  • 1/2 c. dill pickle juice
Spray baking dish with Pam spray. Arrange fillets in the pan. Whip mayonnaise and pickle juice until well mixed. Spread over fillets and bake at 325 degrees for 30 minutes.

Ogdog13 11-30-2009 12:45 PM

peanut butter fudge protein bar
-4 scoops chocolate protein powder
-2/3 cup flax seed meal
-4 tbsp natural peanut butter
-1/4 cup water
-stevia or natural sweetener (optional)
-2 tbspn coca powder (optional)

-makes 4 servings

-mix all ingredients in a large bowl and stir. At first it may not seem like it is enough water, but keep stirring and it will eventually become a sticky blob of dough. Add 1 tbsp of water at a time if needed.

-divide mixture into 4 equal portions and place in separate pieces of plastic wrap placing them into bars. It's easier to shape them by lying plastic wrap on one side of a small casserole dish, pressing the dough into the natural shape of the dish.

-store the bars in fridge or freezer. Once solid, enjoy.

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 280.7
Total Fat: 14.1 g
Cholesterol: 30.0 mg
Sodium: 145.6 mg
Total Carbs: 13.5 g
Dietary Fiber: 8.9 g
Protein: 28.0 g

Ogdog13 11-30-2009 12:52 PM

PrairieHarpy's MegaChocolate Protein Fudge II
  • 4 tbsp butter, salted
  • 2 squares Ghirardelli unsweetened chocolate
  • 1 tsp Stevita Delight Chocolate
  • 3 scoops Lean Dessert Chocolate protein powder
  • 6 oz Neufchatel cheese, almost room temp
This beats all my other Neufchatel creations to date. I recommend obtaining the exact ingredients from Netrition or something, but I'm sure any protein powder you like will do ok. Also a Tbsp Splenda + tsp Hershey's unsweetened powder in place of Stevita.

Melt butter over low heat in medium saucepan.

Add chocolate and continue to melt over low heat until chocolate is just shy of melted.

Remove from heat and stir until smooth.

Add Stevita. Stir until smooth.

Add protein and Neufchatel and STIR STIR STIR. It looks hopeless at first, but if you keep at it.. it WILL get nice a fudgy smooth.

Fill individual-sized tuppers to 1/4c each and freeze at least overnight. Move one to the fridge each day to soften. Keeping the rest frozen helps you moderate your intake! Alternatively, put entire pan's worth into one tupperware or drop into individual pieces onto parchment lined cookie sheet. A cookie dough scoop works very well here. Freeze until the day you want to eat it.

Number of Servings: 12

Nutritional Info
Servings Per Recipe: 12
Amount Per Serving
Calories: 115.9
Total Fat: 9.2 g
Cholesterol: 33.9 mg
Sodium: 108.8 mg
Total Carbs: 3.0 g
Dietary Fiber: 0.7 g
Protein: 6.7 g

Ogdog13 11-30-2009 12:55 PM

Shrimp Cakes
  • 1/2c Eggbeaters, Southwestern Style
  • 1/2c flour
  • 5 tbsp water
  • 2 tbsp cilantro, finely chopped
  • 1 bunch scallions, finely chopped
  • 1/2 lb small shrimp, shelled and chopped
  • 1/2 tsp salt
  • 1 tsp fresh ground pepper
  • 1 tsp smoked paprika
In a medium to large sized bowl, mix flour and eggs. Then, add water and stir until smooth.

Add shrimp, cilantro, and scallions to the bowl. Then add paprika, pepper, and salt either to recipe specifications or to taste. Other interesting herbs and spices could go here, depending on the taste you are after.

Let mixture stand for 30 minutes.

Heat the flat non-stick plates of a counter griddle to medium-high heat. When ready, drop the mixture onto the griddle in 2 tablespoon units. (Each cake should be made from 2 tbsp worth of the egg/shrimp mixture.) Flatten a little with the back of a spatula, if necessary.

Let cook until underside is golden, then flip one time. Cook again until underside is golden. These need to be turned only once and should not stick.

Serve immediately with cocktail sauce, tartar sauce, ketchup or whatever you desire. These condiments are not included in the nutritional info.

These can be cooked in a regular pan, but it might require some olive oil spray which is also not included in the nutritional stats.

Nutritional Info
Servings Per Recipe: 14
Amount Per Serving
Calories: 40.2
Total Fat: 0.4 g
Cholesterol: 24.7 mg
Sodium: 83.0 mg
Total Carbs: 4.2 g
Dietary Fiber: 0.4 g
Protein: 4.7 g

Ogdog13 11-30-2009 12:58 PM

Egg Salad
  • 2 hard boiled eggs (one yolk can be removed)
  • 1/3 cup 1% cottage cheese
  • salt (seasoned salt is best flavor with egg)
  • pepper
  • (Add a little dill, dijon mustard or other favorite to give this a little more flavor.)
Hard boil eggs and remove one of the yolks to lower the fat. Chop egg whites and one yolk. Mix in cottage cheese and season to taste. You will have a high protein low fat egg salad in no time.

Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 148.2
Total Fat: 6.2 g
Cholesterol: 215.0 mg
Sodium: 419.8 mg
Total Carbs: 2.8 g
Dietary Fiber: 0.0 g
Protein: 20.5 g

Ogdog13 11-30-2009 01:01 PM

Cabbage Salad
  • Half a Cabbage shredded
  • Dressing - 2Tbsp oil to 1 Tbsp vinegar
  • 1tsp mustard
  • 1tsp sugar
  • 1tsp lemon juice
  • 1tsp caraway seeds
  • 1tsp soya
  • salt
  • pepper
  • garlic
Mix together and serve.

Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 60.2
Total Fat: 4.7 g
Cholesterol: 0.0 mg
Sodium: 94.5 mg
Total Carbs: 4.5 g
Dietary Fiber: 1.3 g
Protein: 0.9 g

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