3 Fat Chicks on a Diet Weight Loss Community

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

Ogdog13 11-20-2009 05:54 PM

Jazzed up ranch dressing
WF ranch dressing
add cilantro, coriander, pepper/sea salt/or tobasco

Ogdog13 11-20-2009 05:55 PM

Tuna Wrap
Canned tuna, mix with WF honey dijon dressing, finely chopped dill pickles, onion. Place mixture in a large Romaine lettuce leaf or two and eat like a wrap.

Ogdog13 11-20-2009 06:01 PM

Stuffed Dessert Crepes
1. Make one IP Crepe (chocolate, orange or plain). For all the crepes, add 1/2 tsp vanilla extract. For the Plain crepe also add 1 packet sweetener.
2. Make a compatible IP pudding (chocolate crepe with vanilla pudding for example). When making the pudding cut back on the water so it's a little thicker. 120 mL instead of 150 ML is a good amount. Also add 1 packet sweetener.
3. Spread the pudding on the crepe. Then roll, like a blintz. Cut in half.

Sandrab 11-22-2009 09:32 AM


Originally Posted by Ogdog13 (Post 3019990)
Here's a soup recipe our coach shared with us:

1/4 of an onion-diced
1 clove garlic crushed
1-2 stalks celery chopped
1/2 package sliced mushrooms
1/2 teaspoon crushed red chili flakes (more or less to taste)- these are spicy
1-2 teaspoons olive oil
1 cup beef boullion (can't spell that word)
1/4 cup soy sauce
2 big handfuls of spinach
1/2 medium tomato chopped
Juice of 1/2 of a lime
cilantro to taste (i love fresh cilantro)
shrimp or chicken (5 oz)

Start with the oil in your pan on the stove. Warm the oil over medium heat, throw in the garlic, onion, celery, mushrooms, and chili flakes. Squeeze in the lime juice. When the veggies are wilted, throw in your chicken or shrimp (I prefer shrimp). As soon as the meat is just about done, pour in the 8 oz beef boullion and soy sauce and simmer for a few minutes. Add your spinach, cilantro and tomatoes at the very end. Cook just another minute till spinach is wilted.

you must have a great coach. definitely going to try this recipe. love soups, but nice to get away from the IP soups for a change...thanks for so many wonderful recipes....

Ogdog13 11-23-2009 09:32 AM

Mahi Mahi Taco Wraps
  • 1 tablespoon paprika
  • 1 tablespoon ground cumin
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon kosher salt
  • 1/4 tablespoon ground cinnamon
  • 1/4 tablespoon red pepper flakes
  • 1/4 tablespoon cayenne pepper
  • 1/2 tablespoon dill seed
  • 1/2 tablespoon ground black pepper
  • 1/2 cup soy sauce
  • 2 pounds fillet mahi mahi with skin
  • 1/4 cup Olive oil
  • Lettuce leaves
  • Pico de Gallo, store bought
  • Chopped fresh cilantro leaves
Combine all of the dry ingredients for the rub and mix well. Set aside. Brush the soy sauce over the flesh side of the fillet. Let set in the refrigerator for 1 hour. Remove from refrigerator and brush with the oil. Sprinkle with desired amount of dry rub. Let stand for 15 minutes before grilling.

Cook the fillet with the flesh side facing the heat source. Cook until fork tender or 8 to 10 minutes or until just opaque. Cooking time will depend on how hot the heat source is. Let stand for about 5 minutes after removing from the heat. Flake the fish with a fork into a lettuces leaf and top with Pico de Gallo. Add cilantro for garnish.

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

Ogdog13 11-24-2009 09:29 AM

Sloppy Joe Stuffed Peppers
  • 1 pound ground beef
  • 1 ounce onion, chopped, about 2 tablespoons
  • 1 stalk celery, chopped
  • 1 clove garlic, minced
  • 1/2 cup tomato sauce
  • 1 teaspoon granular Splenda
  • 1 1/2 teaspoons white vinegar
  • 1 1/2 teaspoons Worcestershire sauce
  • 1/2 teaspoon mustard
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 3 green peppers, halved lengthwise
Brown the ground beef, onion, celery and garlic; drain fat. Stir in all remaining ingredients except the cheese and green peppers. Simmer 10 minutes. Meanwhile, parboil the peppers in a little boiling water 3 minutes; drain. Place peppers in a baking dish. Fill peppers with meat. Bake at 350º 15-20 minutes until hot and bubbly and peppers are tender.

Ogdog13 11-24-2009 09:35 AM

Beef Cabbage Stew
1-1/4 pounds beef top round roast
1 slice thick-cut or 2 slices regular bacon, finely chopped
1 medium onion, cut into 1/4-inch dice
2 medium ribs celery, cut into 1/4-inch dice
1 medium green bell pepper, cored, seeded and cut into 1/4-inch dice
1/4 cup A-1 sauce
2 Tablespoons Worcestershire sauce
1-1/2 teaspoons salt
1/2 teaspoon fresh-ground black pepper
1 teaspoon granulated garlic (try bottled chopped garlic)
1/4 teaspoon dried oregano, crushed
1/4 teaspoon dried thyme, crushed
1/2 teaspoon whole caraway seeds
8 to 9 cups water
2 beef bouillon cubes, crumbled (or use 2 teaspoons Better Than Bouillon Beef Base)
1/2 large head green cabbage (about 12 ounces), cut into 1-inch large dice
1 (3-ounce) jar roasted red peppers, drained and diced
Trim beef, saving fat. Cut beef into 1/2-inch cubes and fat into 1/4-inch cubes.

In a nonreactive large pot (6 quarts), add bacon and beef fat. Cook over medium heat, stirring occasionally, until all fat has been rendered and remaining pieces of fat and bacon are brown but not burned. Remove browned fat and bacon pieces and set aside. Leave liquefied fat in pot.

Saute onions, celery, and green peppers about 4 minutes or until soft and fragrant. Add beef, raise heat to medium high and saute meat about 3 minutes or until just beginning to take on color. Return browned pieces of fat and bacon to the pot.

Stir in A-1 sauce, Worcestershire sauce, salt, pepper, garlic, oregano, thyme, and caraway seeds. Stir about 1 minute. Pour in 8 cups water and add crumbled beef bouillon cubes (or base). Stir until cubes or base have dissolved completely.

Add cabbage and roasted red peppers; bring to a boil. Reduce heat and simmer several minutes, or until scum stops accumulating on top. Partially cover and continue to simmer 3 hours, stirring occasionally. Skim again, if needed. Taste for seasonings and if too thick, add more water. (May need up to 1 cup.)

Per (1-cup) serving: 110 calories, 20 percent calories from fat, 14 grams protein, 8 grams carbohydrates, 2 grams total fiber, 2 grams total fat, 30 milligrams cholesterol, 622 milligrams sodium.

Ogdog13 11-24-2009 09:36 AM

Italian Stuffed Peppers
  • 4 large green peppers or red peppers, seeded, cored and sliced in half lengthwise
  • 2 tablespoons olive oil
  • 1/2 cup mushroom, chopped
  • 1/2 cup onion, chopped
  • 1/2 cup celery, chopped
  • 1 garlic clove, chopped
  • 1-1 1/4 lb lean ground turkey (I use 93% lean)
  • 1 egg, beaten
  • 1/4 teaspoon garlic powder
  • 1 teaspoon italian seasoning
  • salt and pepper, to taste
  • 1 (14 1/2 ounce) can Italian-style diced tomatoes, undrained
  • 1 (8 ounce) can tomato sauce
  • italian seasoning, for topping
1 Preheat oven to 350°F.
2 On stovetop in a medium skillet or saucepan, sauté mushroom, onion, celery and garlic in olive oil until veggies are soft; remove from heat.
3 Meanwhile, in a medium mixing bowl, combine ground turkey, egg, garlic powder, Italian seasoning, salt and pepper.
4 Add sauté veggie mixture to turkey mixture; mix well.
5 Stuff peppers with turkey/veggie mix and place in an ungreased shallow casserole dish.
6I n a small bowl, combine undrained tomatoes and tomato sauce; pour over peppers to cover.
7 Sprinkle with Italian seasonings; cover with aluminum foil and bake for 50 minutes.
8 Uncover and bake for 10 more minutes or until golden brown

Ogdog13 11-24-2009 09:36 AM

reverse stuffed peppers no rice
  • 1 each: red, green, yellow and orange pepper chopped
  • 1 lb lauras ground round or sirloin
  • 1/4 c onions
  • 2 cloves garlic
  • 1 cup low sodium chicken broth
spray pan with olive oil. Saute onions and garlic until onions are translucent. Add ground round to pan and brown. Add peppers and 1 cup of broth. Cook until hot, about 5 to 8 minutes.

Ogdog13 11-24-2009 09:41 AM

Shrimp with Red Pepper Sauce
  • 20 jumbo shrimp
  • 3 red peppers
  • Spices
  • 1/2 teaspoon of pepper (to taste)
  • 1/2 teaspoon of salt (to taste)
  • 2 bay leaves
  • 3 minced garlice cloves
  • 2-3 tablespoons of olive oil
  • 1/4 cup of chopped cilantro
  • 1 lemon
How to make Shrimp with Red Pepper SauceSteps:
1- Slice the red peppers and grate them from the internal side (dispose the red peppers skin).
2- On medium heat, drizzle the oilve oil on your pan and cook the shrimp for 5 minutes.
3- Remove the shrimp from the pan. Saute the minced garlic in the same pan.
4- Add the grated red peppers to the pan. Add all the salt, pepper and bay leaves.
5- Let the sauce cook for 3 minutes.
6- Return the shrimp back to the pan and cook them in the sauce for 5-10 minutes.

Ogdog13 11-24-2009 10:14 AM

Low-Carb Cream of Mushroom Soup
  • 16 oz fresh mushrooms, sliced
  • 1 tbsp fresh lemon juice
  • 1 garlic clove, minced
  • 2 tbsp butter
  • 1 tbsp olive oil
  • 2 cup chicken broth
  • 1/2 tsp salt
  • 1/4 tsp freshly-ground black pepper
  • 1/2 cup cream
Preheat oven to 300 degrees.

Wipe mushrooms clean with a damp cloth; slice thin. Spread them onto a
shallow oven-proof baking dish in a double layer. Add the lemon juice,
garlic, butter and oil, season with salt and pepper. Bake for about 1 hour
or until they are completely cooked and the juice is thick and dark.

Set aside a few mushrooms for garnish and put the rest in the blender jar.
Add the broth and blend until smooth.

In a heavy saucepan, heat the soup for about 5 minutes; add the cream and
cook and stir for an additional 5 minutes. Do not allow it to boil!

Pour into soup cups or bowls, garnish with reserved mushrooms and serve.

This recipe yields 6 servings; 4.5 carb grams per serving.

Ogdog13 11-24-2009 10:16 AM

Asian Mushroom Soup
  • 4 c chicken broth
  • 3 T Soy Sauce
  • 2 t Grated Ginger
  • 3 clv Garlic
  • 3 c Mushrooms
  • 3 c Shredded Cabbage
  • 2 c shredded chicken
  • 1 c green onion
  • 2 c shredded raw spinich
  • 1 ds Pepper
I used fat free, reduced sodium chicken broth, fresh ginger, and assortted mushrooms, sliced. (I like white button, oyster, shiitake, portobello, and crimini. if using shiitake discard stems). Thinly slice green onions with some green tops on.

Mix ingredients and simmer until tender.

Ogdog13 11-24-2009 11:18 AM

Ginger-Chile Basted Crab Recipe
  • 1/4 up (60 ml) white wine vinegar
  • 2-1/2 teaspoons Splenda
  • 2 Tablespoons olive oil
  • 1 Tablespoon minced fresh ginger
  • 1 large fresh jalapeno chile, seeded and minced
  • 2 cloves garlic, minced or pressed
  • 2 Tablespoons minced cilantro
  • 1 medium-size tomato, finely chopped
  • 2 large live Dungeness crabs, about 2-1/2 pounds (1.15 kg) each (see Note)
In a small nonreactive bowl, combine vinegar, oil, ginger, chile, garlic, cilantro, and tomato. Set aside.

In a 10- to 12-quart (10- to 12-liter) pan, bring 6 quarts (6 liters) water to a rapid boil over high heat. Picking up 1 crab at a time, hold crabs from rear and plunge headfirst into water. Return water to a boil; reduce heat, cover, and simmer for 5 minutes.

Using tongs, lift crabs from pan and let cool briefly. Pull off and discard triangular belly tab. Lift off shell from rear; rinse and set aside, if desired. Pull off and discard red membrane with entrails on body and soft gills. Rinse body well and drain.

Arrange crabs on cooking grate. Place lid on grill. Cook, brushing occasionally with ginger mixture and turning once halfway through cooking time, until meat in leg is opaque (10 to 12 minutes; crack open to test). Transfer crabs to a platter. Spoon remaining ginger mixture over crabs; top with reserved back shells, if desired.

Ogdog13 11-24-2009 11:19 AM

Rice Wine Vinegar Substiute
1/4 cup White Wine Vinegar mixed with 2 1/2 tsp Splenda

Ogdog13 11-24-2009 11:23 AM

Asian Lobster Salad
Nutritional Information
Per Serving:
Net Carbs: 12.0 grams
Fiber: 3.5 grams
Protein: 40.0 grams
Fat: 12.5 grams
Calories: 322


  • 3/4 pound cooked lobster meat, cut into 1-inch pieces
  • 2 cups thinly sliced Chinese cabbage
  • 1/2 red bell pepper, thinly sliced
  • 4 scallions, thinly sliced
  • 1 tablespoon toasted sesame seeds
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon canola oil
  • 1 teaspoon sesame oil
  • 1 teaspoon grated fresh ginger)

For the salad: In a large serving bowl, combine lobster, cabbage, bell pepper, scallions and sesame seeds.For the dressing: In a small bowl, whisk all dressing ingredients together. Pour dressing over salad. Toss gently to coat and serve.

Ogdog13 11-24-2009 11:27 AM

BBQ Sauce
Make a QUICK Sauce!!
Combine ½ cup vinegar
1 cup no-suagr ketchup
½ cup chopped onion
½ teaspoon cayenne pepper
½ cup Splenda brown sugar
2 teaspoons dry mustard
2 tablespoons Worcestershire sauce
½ cup olive oil
½ teaspoon salt
2 tablespoons liquid smoke (optional)

Simmer for 30 minutes, if desired.
Yield: 2 1/3 cups

Ogdog13 11-24-2009 11:29 AM

Pancake Syrup
-- Homemade Substitute -- Mix 1 cup Splenda brown sugar and ¾ cup water in a saucepan. Bring mixture to boil, let simmer for about 15 minutes. Don't let it boil again or overcook. Add a teaspoon or so of maple flavoring to suit your taste.

Ogdog13 11-24-2009 11:30 AM

Red Wine Vingegar Subsitute
I found this interesting:

No Red-Wine Vinegar -- Apple cider vinegar is a suitable and economical substitute for red-wine vinegar. You can also turn it into red-wine vinegar by adding ½ cup leftover red wine to a quart of cider vinegar.

Ogdog13 11-24-2009 12:09 PM

High Protein Pudding
  • 2 cups water
  • 1 cup milk protein isolate
  • 1/2 cup polydextrose (order from netrition)
  • 1/2 cup cream
  • 1/3 cup cocoa
  • 1 tablespoon coconut oil(optional)
  • 1 tablespoon corn starch
  • 1/4 teaspoon Xanthan gum (order from netrition)
  • sweeten with your favorite sweetner. I use a mixure of liquid splenda, erythritol, maltitol syrup.
Mix milk protein in blender with water. then add cocoa, polydextrose, cream,
cornstarch, xathan gum in blender and mix. Heat mixure at meduim heat until it thickens up and starts boiling. Then cool in fridge.

The carb count would be about 4 per serving and protein would be 12 per seving using 8 servings per batch.

Ogdog13 11-24-2009 01:47 PM

Breadless Rueben Rollups
  • 8oz Corned Beef, Pastrami, or Roast Beef (thin sliced)
  • 4 Slices Swiss Lorraine cheese
  • 1 C Sauerkraut (squeeze out excess liquid)
  • 1/8 t. caraway seed (optional)
  • 2 T Fat free thousand island dressing
Separate sliced meat into 4 equal servings (One lg. slice or two smaller slices is about 2oz)

Lay meat out flat and top with one slice cheese on each.

Spread 1/2 T Fat free thousand island on each slice of cheese.

Add caraway seed to sauerkraut and spread 1/4 cup over cheese.

Roll into 4 individual rolls and hold with toothpicks.

Cover and heat in microwave for about 1 1/2 minutes or until cheese melts. Let set about a minute and enjoy! (I usually eat with a side salad for lunch)

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 1-1½ 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.

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