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-   -   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

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