Tilapia Matanzas
 

• 4-6 Tilapia fillets
• 2 beaten eggs
• 4 oz. Crabmeat
• 1/4 c. softened butter
• 1 T. lemon juice
• 1 T. oil
• Dash of Hot Pepper Sauce
• Pinch of Salt

Add Lemon juice, hot pepper sauce, and salt to softened butter and whip smooth. Place aside. Add oil to a saute pan and bring to medium-high heat. Dip each fillet in egg and sauté for 2 minutes on each side. Place fillet on plate and top with 1 oz. Crabmeat. Finish with a dollop of lemon butter sauce. Place under broiler for 1 minute. Makes 4 servings.

Torchlaker, here is a good site for protein pudding recipes:

http://recipes.sparkpeople.com/recip...ein+pudding&a=

Protein Crepes
 

Ingredients

• 1/2 c egg whites (4 large)
• 1 scoop protein powder
• bit water

Directions
Blend water and protein powder brieftly.

Combine egg whites.

Pour 1/3 batter in a nonstick pan (spray pan with no-stick spray if necessary). Cook until bubble for. Flip, cook 10 more seconds. Repeat with rest of batter

High Protein Crepes
 

• 1/4 cup 0% Fage Greek yogurt
• 2 TBSP uncooked oatmeal
• 1 TBSP Flax seed
• 6 eggs
• 1 TBSP vanilla
• 2 TBSP Splenda
• 1 scoop soy vanilla protein powder
• dash of cinnamon

Grind oatmeal & flax seed in magic bullet or blender.
Mix in remaining ingredients
Let sit in refrigerator for 20 minutes to allow foam to dissipate
Cook in crepe pan or small skillet over medium heat
Carefully flip crepe over to brown the other side
Keep crepes warm on a cookie sheet in the oven on low

Makes 8 crepes

Cindy's Protein Crepe/Pancake
 

Ingredients:

• 1/4 cup slow cooked oats raw
• 1/4 cup light cottage cheese
• 5 egg whites
• cinnamon to taste

Put all ingredients in a blender and blend about 15 seconds. Heat skillet and put half of your batter on the pan. Watch your heat! Too high can really destroy it. My skillet is usually about 325-350 degrees. Don't forget to flip your crepe!

Spinach Frittata
 

This is phase 2 complient:

Spinach Frittata Recipe
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Ingredients

• 1 lb spinach leaves (about 2 bunches), cleaned, chopped
• 1 Tbsp olive oil
• 1 medium onion, chopped (about 1 cup)
• 1 large clove garlic, minced
• 9 large eggs
• 2 Tbsp milk
• 1/3 cup grated Parmesan cheese
• Sun-dried tomatoes, about 2 Tbsp chopped
• Salt and freshly ground pepper to taste
• 3 oz goat cheese

Method
1 Preheat oven to 400°F.

2 Cook spinach in 1/4 cup of water in a covered saucepan until just wilted, a couple minutes. Drain water and set aside.

3 In a mixing bowl, whisk together eggs, milk, and Parmesan cheese. Add in chopped sun-dried tomatoes, and sprinkle with salt and pepper. Set aside.

4 Sauté onions in olive oil in an oven-proof, stick-free skillet, until translucent, about 4-5 minutes on medium heat. Add garlic and cook a minute further. Add cooked spinach and mix in with onions and garlic.

5 Spread out spinach mixture evenly on bottom of skillet. Pour egg mixture over spinach mixture. Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath.

Left: About to go in the oven; Right: Just removed from oven

6 Sprinkle bits of goat cheese over the top of the frittata mixture. When the mixture is about half set, put the whole pan in the oven. Bake for 13-15 minutes, until frittata is puffy and golden. Remove from oven with oven mitts and let cool for several minutes. Although the pan may be out of the oven for a few minutes, the handle is still very hot. To keep from accidentally picking it up by the handle while hot (speaking from experience, ouch!) take a piece of ice and melt it against the pan's handle to cool it down.

Pizza Frittata
 

Ingredients:
12 eggs
2 T water (can use milk, cream, or half and half as desired)
3 T olive oil
2 medium green peppers (2 1/2 inches X 2 3/4 inches), chopped
8 oz mushrooms, sliced
4 oz pepperoni, chopped (I buy the presliced kind which makes it really easy)
2 teaspoons oregano
4 cloves garlic
salt and peppers
8 oz shredded mozzarella cheese
1 cup sugar-free pasta sauce
Preparation:
1. Heat oil in large nonstick ovenproof skillet.

2. Saute green peppers, mushrooms, and pepperoni for about 5 minutes. Add garlic and cook another minute. Add oregano, salt, and pepper. Stir well.

3. Whisk eggs and liquid together. Add more salt and pepper. Add mixture to pan.

4. Mix egg mixture as it cooks, so cooked "curds" are distributed throughout. In about 2-3 minutes, it should be have enough "body" to float some pasta sauce on the top. Do so, and then add the cheese.

5. Put the frittata under the broiler to brown the top. By this point, the eggs should be cooked through. Check. If they aren't, turn the oven down to 300 and give it a couple of minutes more.

Nutritional Information: Each of 6 servings contains 7 grams usable carbohydrate plus 2 grams fiber, 21 grams protein, and 344 calories.

Zucchini Riocotta Frittata
 

Ingredients

• 6 large eggs
• 1/2 cup ricotta cheese
• 1/3 cup freshly grated Parmesan cheese
• 1/4 teaspoon salt
• Freshly ground black pepper to taste
• 1 Tbsp chopped fresh basil
• 1/2 teaspoon chopped fresh thyme
• 1/4 cup extra virgin olive oil
• 2 small zucchini, or one larger one, washed and sliced into thin rounds (about 3/4 pound)

Method
1 Beat the eggs in a medium bowl. Add the ricotta and Parmesan and beat to combine. Add the salt, freshly ground black pepper, basil and thyme and beat to combine. Set aside.

2 Heat the olive oil in a 10-inch oven-proof stick-free skillet on medium high. When the oil is hot and begins to shimmer, add the zucchini slices. Stir so that the zucchini slices are all coated with some of the oil. Cook, stirring only occasionally (if you stir too much the zucchini won't brown), until the zucchini slices are lightly browned, about 5-6 minutes. Remove from heat. Remove zucchini slices from the pan with tongs or a slotted spoon to a bowl. Let cool for 30 seconds or so, and then stir the zucchini slices to the egg mixture.

3 Reheat the skillet. There should be a couple of tablespoons of oil left in the pan, if not, add some. When the oil is hot, pour the egg mixture into the pan. Do not stir it. Reduce the heat to medium. Let the egg mixture cook. Run a spatula along the edge of the frittata, separating the cooked edges from the pan. Let the egg mixture cook until the bottom is golden brown and the top is beginning to set, about 5-6 minutes.

4 Set the top rack 5 inches from the heating element in the oven. Preheat the oven broiler. Once the top of the frittata has started to set in the pan on the stove top, remove the pan from the stove and place it in the oven. With the broiler on, the door of the oven needs to be open. You can let the pan's handle stick out from the oven through the open door. Cook under the broiler until the top starts to become lightly browned, about 2 minutes.

Alternatively, instead of using the broiler, you can place a plate face-down on top of the skillet. Flip the skillet over to release the frittata on to the plate. Then slide the frittata from the plate back on to the skillet. Let cook for a couple of minutes more until the bottom side gets browned.

5 Slide the frittata out of the skillet onto a serving plate. Let cool for a minute or two and serve.

Spanish Baked Perch
 

Ingredients

• 1 lb fresh perch fillet or frozen perch fillet
• 1 cup tomato sauce
• 1/2 cup onion, sliced
• 1/2 teaspoon garlic powder
• 2 teaspoons chili powder
• 1 teaspoon dried oregano flakes
• 1/8 teaspoon ground cumin

Directions
1 Thaw frozen fish according to package directions.
2 Preheat oven to 350°F.
3 Separate fish into four fillets or pieces. Place fish in ungreased 13x9x2-inch baking pan.
4 Combine paprika, garlic and onion powder, pepper, oregano, and thyme in small bowl. Sprinkle seasoning mixture and lemon juice evenly over fish. Drizzle margarine evenly over fish.
5 Bake until fish flakes easily with a fork, about 20 to 25 minutes.

Perch in Spicy Tomato Sauce
 

Ingredients

• 1 1/2 lbs perch fish fillets, cut into 3-inch pieces
• 2 tablespoons olive oil
• 1 onion, halved and thinly sliced
• 5 large plum tomatoes, peeled, seeded and diced
• 1 yellow bell pepper, large, minced
• 3 jalapeno peppers, stemmed, seeded and minced
• 2 large garlic, minced
• 1/2 teaspoon fresh ginger, grated
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 1/4 teaspoon cinnamon
• 1/4 cup vegetable juice cocktail (V8)

Directions
1Heat the olive oil in a large skillet. Saute the onion, tomatoes, bell pepper, jalapeno pepper and garlic until limp.
2Stir in the ginger, pepper, salt and cinnamon and saute for 3 minutes. Add the V8 juice and cook for 10 minutes, stirring often.
3Add the fish to the skillet. If there is not enough sauce, add just a little water or white wine. Cover and simmer for 8 - 12 minutes.

Broiled Perch with Lemon Mustard Sauce
 

Broiled Perch with Lemon Mustard Sauce Recipe
Serves/Makes: 4
Ingredients:

• 4 perch fillets (about 6 ounces each), fresh or frozen
• 1 teaspoon grated lemon peel
• 1/4 cup lemon juice
• 1/4 cup salad oil
• 1/4 teaspoon seasoned salt
• 1/8 teaspoon pepper
• 1 tablespoon chopped parsley
• 1 tablespoon prepared mustard

How to cook Broiled Perch with Lemon Mustard Sauce:

• Thaw perch fillets if frozen.
• Combine grated lemon peel, lemon juice, salad oil, seasoned salt, pepper, parsley and mustard, blending well.
• Place the perch fillets in shallow baking dish. Pour sauce over all. Place in refrigerator for 2 or 3 hours.
• Place the perch fillets, skin side down on a greased shallow baking pan.
• Adjust rack so fish is 4 to 5 inches from heat.
• Broil 5-8 minutes, brushing frequently with sauce.

Easy Baked Perch with Lemon and Green Pepper
 

• 4 perch fillets (about 6 ounces each)
• 1 onion, grated
• 1 bay leaf
• 1/2 green pepper, diced
• 1/2 lemon, sliced thinly
• Salt and ground pepper

How to cook Easy Baked Perch with Lemon and Green Pepper:

• Preheat oven to 350°F.
• Arrange perch fillets on flat non-stick baking pan.
• Sprinkle with salt and pepper.
• Scatter onion and green peppers around the perch fillets.
• Add bay leaf, arrange lemon over the perch fillets.
• Bake at 350°F for 25 minutes or until fish flakes easily with fork.

Easy Broiled Perch Fillets Piquante
 

• 1 (1 pound) package frozen perch fillets, thawed
• 2 tablespoons butter or margarine, melted
• 1 tablespoon lemon juice
• 1 teaspoon onion, minced
• 1/2 teaspoon salt
• 1/4 teaspoon white pepper
• 1/4 teaspoon dried whole marjoram
• 1/4 teaspoon ground savory
• 1 tablespoon fresh parsley, minced

How to cook Easy Broiled Perch Fillets Piquante:

• Combine all ingredients (except perch fillets and parsley), stir well.
• Place perch fillets in a lightly greased 11 x 7 x 2 inch shallow baking pan.
• Spoon half of butter mixture over the perch fillets.
• Broil 5-6 inches from heat 5 minutes or until fish flakes easily with a fork, transfer to a serving platter.
• Pour remaining butter mixture over the broiled perch fillets, sprinkle with parsley.

Baked Perch
 

• 2 lbs. frozen perch or sole
• 1/2 c. olive oil
• 2 tbsp. capers & juice (found in most grocery stores)
• 2 tbsp. sugar-free catsup
• 4 crushed bay leaves
• 2 tsp. Worcestershire sauce
• 1/3 c. lemon juice
• 1/4 c. chopped onion
• 2 tsp. splenda
• 1 tbsp. salt
• Paprika
• 2 cloves garlic, chopped

Thaw fillets. Cut into serving size portions. Place in shallow baking pan. Combine remaining ingredients, except paprika. Pour sauce over fish and let stand for 30 minutes. Pour off sauce (save for basting). Sprinkle fish with paprika and bake in a preheated 350 degree oven for 35 to 40 minutes, basting occasionally with remaining sauce. Fish will flake easily with a fork when done.

Chinese Fried "Rice"


Ingredients:
1/2 head raw cauliflower, (grated to make 3 1/2 cups)
3 green onions
1 clove garlic, minced or 1/2 tsp garlic powder
1/2 teaspoon ginger
3 Tablespoons Soy Sauce
3 eggs, beaten
Olive Oil
Cooked Chicken, Beef, Pork, Shrimp, Ham, Turkey, etc.
— Any mixture, your choice.

In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add soy, ginger, diced green onion tops, and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble eggs in empty side of pan until done but still moist. Stir eggs into "rice" mix and remove from heat.

Serves 3-4. 5-7 net grams of carbohydrate per serving. Stores and re-heats beautifully.