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

Leenie 10-15-2009 10:44 AM

Ideal Protein Diet - Recipes
 
Please post your recipes here....

torchlaker 10-16-2009 10:04 AM

MOM'S SALAD DRESSING
1/2 c. olive oil
1/2 c. vinegar
1/2 c. water
1/4 c. Splenda
1 t. seasalt
Mix altogether. Can add garlic, oregano, hotsauce, etc. to your taste.

Don't know if this is legal or not...but it sure beats WF dressings.

Note: I usually had used canola oil. I find with the olive oil, I have to remember to take it out earlier to liquify - or zap it in the microwave for 30 seconds.

torchlaker 10-16-2009 10:06 AM

MY A-1 SAUCE
1/4 c. WF catsup
1/4 c. WF BBQ sauce
I add soy sauce, worchestershire sauce, garlic powder and Splenda to taste.

Also use this as a BBQ sauce for chicken.

SleepingBeautE 10-16-2009 11:42 PM

Hey everyone! I was able to register for idealtogo and found some recipes on there that I will be posting :)

Cookies-Oatmeal
Here is a good idea to mix things up a bit!

Dry Ingerdients
1 package Ideal oatmeal
1 package Ideal butterscotch or chocolate pudding
1/8 cup rolled oats
1/4 tsp sea salt
1 tsp Splenda (or stevia)
sprinkle cinnamon to taste
1/8 cup slivered almonds
1 tsp baking powder
one egg white
1 tsp vanilla
enough water to get a cookie dough texture

Combine dry ingredients, then add 3 liquid items at the end to get cookie dough texture. Spray lightly olive oil Pam spray and place 10 cookies on sheet. Bake at 325 for 5-10 minutes or desired degree of moisture. Test center of cookie with toothpick to see if baked.

SleepingBeautE 10-16-2009 11:52 PM

Sauteed Baja Fish

2-6oz white fish fillets, such as tilapia,halibut or flounder
1 1/2 tbs. olive oil
1/2 tsp. Chile powder
1 lime, cut into wedges snipped fresh cilantro

Lightly rub fillets with 1 tbs. olive oil and season with chili powder. Rub remaining 1/2tbs. oil in a heavy skillet. Heat skillet over high heat. Saute fillets for 3min per side, or until fish just flakes easily with fork. Serve with lime wedges and snipped cilantro.

SleepingBeautE 10-17-2009 12:04 AM

Chicken Lettuce Wraps
25 min | 10 min prep
SERVES 2

• 2 tablespoons oil
• 12-14 oz of boneless skinless chicken breasts (will cook down to about 5 oz / person)
• 1 cup water chestnut
• 1-2 cups mushroom
• cup chopped onions
• 1 tablespoon minced garlic
• 4-6 leaves iceberg lettuce

Special Sauce
• 1/4 cup sweetener
• 1/2 cup water
• 2 tablespoons soy sauce
• 2 tablespoons rice wine vinegar
• 2 tablespoons sugar free ketchup
• 1 tablespoon lemon juice
• 1/8 teaspoon sesame oil
• 1-2 teaspoon garlic chile sauce

Stir Fry Sauce
• 2 tablespoons soy sauce
• 1 tablespoons sweetener
• 1/2 teaspoon rice wine vinegar


1. Make the special sauce by dissolving the sweetener in water in a small bowl.
2. Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil.
3. Mix well and refrigerate this sauce until you're ready to serve.
4. Eventually add your desired measurement of garlic chili sauce to the special sauce mixture to pour over the wraps.
5. Bring 1 tablespoon oil to high heat in a wok or large frying pan.
6. Saute chicken breasts for 4 to 5 minutes per side or done.
7. Remove chicken from the pan and cool.
8. Keep oil in the pan, keep hot.
9. As chicken cools mince water chestnuts and mushrooms to about the size of small peas.
10. Prepare the stir fry sauce by mixing the soy sauce, sweetener, and rice vinegar together in a small bowl.
11. When chicken is cool, chop it to the size of small peas.
12. With the pan still on high heat, add another Tbsp of vegetable oil.
13. Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
14. Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups".
15. Top with "Special Sauce".

SleepingBeautE 10-17-2009 12:06 AM

chicken shawarma

*Prep Time: 5 minutes
*Cook Time: 15 minutes

Ingredients
* 3 tbsps of olive oil
* 1 lb of boneless, skinless chicken breasts cut into 1/2 inch pieces.
* 3 tbsps garam masala

Directions
*Sprinkle one side of chicken pieces with garam masala and place seasoned side down in hot olive oil.
*Sprinkle top of chicken with more garam masala and saute' for 5 minutes.
*Turn chicken pieces, adding more olive oil as needed, and saute' for 5-10 minutes or until chicken is cooked completely.

alwe74 10-17-2009 07:01 PM

Here is my "modified" version of the WW zero point soup.

3 c. chicken or beef broth (fat free and reduced sodium)
2 garlic cloves
1/2 c. celery
1 T tomato paste
2 c. chopped cabbage
1/2 c. onion
1/2 c. frozen or fresh green beans
1/2 c. chopped zucchini
1/2 t. dried basil
1/2 t. dried oregano
sea salt and pepper to taste

Spray the bottom of a medium sauce pan with olive oil cooking spray. Saute the garlic and celery on medium-low heat until celery starts to soften. Add 1/2 c. of the stock, cabbage and zucchini and saute for a few more minutes. Add the tomato paste and stir around. Add the rest of the stock, green beans, onion, basil, and oregano. Let simmer for 10-15 min. Sea salt and pepper to taste.

This recipe has 4 cups of vegetables added so I just considered it 2 servings.
I also counted it as 1/2 cup of restricted veggies since it has green beans and tomato paste.

Sandrab 10-17-2009 10:02 PM

Heres a meal i make several times a week

Stirfry

5 oz - beef or chicken - Or - 7 0z shrimp - sautee and remove from pan

Stirfry veggies in 1 teaspoon Cocunut oil or / Olive oil

1 - cup bok choy - chopped
1 - cup fresh bean sprouts
3 - raw mushrooms
1 - clove minced garlic
1/2 - teaspoon SeaSalt
1-teaspoon soya sauce
Fresh ground pepper

Top with chopped green onion



Sometimes just for a variation to the Soya Sauce - i will add a small amount of the WF BBQ sauce. THis tastes really good....

Sandrab 10-17-2009 10:15 PM

Tuna Salad
 
THis is a meal (supper) I make when I am in a hurry.

Tuna Salad - Large meal size serving

Chopped fresh lettuce - Romaine is my fave for this salad

1/3 cup red onion diced
1/2 celery diced
1-3 cup green peppers
5 cherry tomatoes - counted as part of restricted veggies
1 - can flaked albacore tuna - I use flaked, (packed in water only)

Dressing

I make this so often alls i really measure is the Olive Oil.

1 - 2 Teaspoons Extra Virgin Olive Oil
2 - Tablespoons WF Honey Dijon Salad Dressing
1 - clove or teaspoon garlic ( I use the minced garlic from jar)
1 - teaspoon mustard
Lemon Juice - Generous squirt
White vinegar - squirt
fresh ground pepper
Sweeten with splenda if you prefer sweeter (i do)

I like this dressing alot and use it on my broccoli and asparagus from time to time....

20bydec 10-18-2009 08:30 PM

picked these up when i registered at IP. Hope you like them

MINI MUFFINS
35ml cold water, mix with 1 pack of IP Chocolate crepe & Muffin mix (or the orange). If using orange i would add some cinnamon.
Put in small muffin tins. Bake 350 degrees for 10min.
can "frost" them with IP pudding of your choice.

CRACKERS - made with plain crepe mix
mix plain crepe mix with water so it is thich and spread on cookie sheet and add sea salt, garlic & others herbs you like on crackers. Bake 350 degrees until brown & crispy
options: garlic, pepper, dill weed, sesame seed & dried bell pepper seasoning for steak.

SleepingBeautE 10-19-2009 12:19 PM

Vegetable Stir Fry - Great alternative to plain vegetables
1 Large Onion, cut into chunks
1/2 green pepper, cut into chunks or slices
1 package sliced mushrooms (14 oz)
3 cups chopped broccoli
1-2 bunches baby bok choy, large chop
8-12 oz bean sprouts
2 cloves garlic or 1 tablespoon of garlic from a jar (or to taste)
2 tsp minced ginger. Can use fresh, or the kind in a jar.
1/4 cup soy sauce.
1 tsp chili sauce. Adds heat. Found in the Asian Foods aisle. Should be 0 cal, 0 carbs.

All of the vegetables and their quantities can be adjusted based on your taste and preference in vegetables.

Heat large sautee pan over med-high heat. Add 1-2 tbsp olive oil.
Once heated, add onions, mushrooms and peppers. Cook until these begin to soften, about 5 minutes. Stir frequently.
Add Bok choy, broccoli, garlic, ginger, soy sauce, and chili sauce. Stir to evenly mix. Then cover. Cook about 5 minutes, stirring periodically.
While broccoli is still semi-raw, add bean sprouts.

Cook until broccoli is at desired done-ness, continuing to stir periodically.

Portion into 2 cup quantities for your dinner vegetable, or lunch vegetable.

SleepingBeautE 10-19-2009 12:20 PM

Low Carb Low Cal Stuffed peppers

Ingredients

4-Large green peppers or red peppers, seeded, cored and sliced in half lengthwise
2 Tbsp- Olive oil
cup- Mushrooms, chopped
cup- Celery, chopped
1-Garlic clove, chopped
1-1 lb- Lean ground turkey (I use 93% lean)
1-Egg, beaten
tsp- Garlic powder
1tsp- Italian seasoning, salt and pepper to taste
1-(14 ounce) can Italian-style diced tomatoes, undrained
1-(8 oz) can tomato sauce (look at the carbs & sugar)-> NO SUGAR
Feta cheese as a topping but only 1oz per serving on phase 1&2 remember the feta cheese is your 1oz of daily allowance of dairy!

Preparation
On stovetop in a medium skillet or saucepan, sautee mushrooms, onion, celery and garlic in olive oil until veggies are soft; remove from heat.

Meanwhile, in a medium-mixing bowl, combine ground turkey, egg, garlic powder, Italian seasoning, salt and pepper

Add sautee veggies mixture to turkey mixture; mix well

Stuff peppers with turkey/veggie mix and place in an ungreased shallow casserole dish

In a small bowl combine undrained tomatoes and tomato sauce; pour over peppers to cover

Sprinkle with feta cheese and Italian seasonings; cover with aluminum foil and bake for 50 minutes.

Uncover, sprinkle with feta and bake for an additional 10 minutes or until cheese is bubbly and browned

Just remember this treat is a twice a week meal!

SleepingBeautE 10-19-2009 12:21 PM

Grilled Asparagus

Prep: 10min
Cook: 10min
Servings:4

Ingredients
1 1/2lb fresh asaparagus
2 tbsp olive oil
2 tsp lemon juice
1 tsp Dijon mustard
salt and pepper
tarragon or French shallots (optional)

Preparation
Preheat oven to 450. Cut and discard tails of asparagus. Place asparagus on a foil-lined rimmed baking sheet. Brush with half the olive oil (1 tbsp) and toss to coat. Make sure asparagus are tightly aligned. Grill in oven for 8-10 min, turn once. Meanwhile, in a small bowl, whisk remaining olive oil (1tbsp), lemon juice and mustard. When asparagus are cooked, place them in a service plate and pour vinaigrette. Garnish with tarragon or French shallots.

* Turn the entree into a main course, top with lobster or crab meat.

SleepingBeautE 10-19-2009 12:22 PM

Oven Roasted Cauliflower
Prep Time:
10 min
Cook Time:
30 min
Serves: 6 to 8 servings
1 large cauliflower, about 2 pounds, cut into 1 1/2-inch flowerets
1/3 cup extra-virgin olive oil
2 1/2 tablespoons lemon juice
1 1/2 teaspoons finely chopped fresh rosemary leaves
1 1/4 teaspoons kosher salt
1/2 teaspoon fresh cracked white pepper
1 1/2 teaspoons minced garlic
Preheat the oven to 375 degrees F.
In a large bowl, combine all of the ingredients except the garlic. Toss to mix well and place in a large baking dish or shallow roasting pan. Place the pan in the oven and roast the cauliflower, turning once or twice, until tender and caramelized around the edges, 30 to 35 minutes. During the last 5 minutes of cooking, stir the garlic into the pan. Remove the pan from the oven and serve immediately.

SleepingBeautE 10-19-2009 12:24 PM

Oriental Beef Salad
Preparation: 20min
Cooking: 8min
Servings:4

Ingredients
Dressing
2 tbsp Tamari sauce
2 tbsp Splenda or Stevia
1/2 cup extre-virgin olive oil
1 tsp ground coriander
1 tsp ground black pepper
1tsp ground anise
Garnish
4x 3 1/2oz flank steak
1 cup mixed salad
4 green onions
1/4 cup sweet yellow pepper, grilled and cutin fine strips
1 English cucumber, minced
1/4 cup daikon radish, minced ( or red radish)
8 asparagus, tender-crisp
grilled seasame seeds

Preparation
Mix Tamari sauce, Splenda, oil, coriander, black pepper and anise. Keep half the mixture as dressing. Brush steak with the other half. In a large skillet or on the barbecue, grill steak over medium-high heat, 2 to 4 min each side for a perfect cooking. Brush steak with marinade while cooking. Set aside. Share out mixed salad in 4 plates and put green onion. Scatter sweet pepper, cucumber and daikon radish. Garnish with asparagus. Sprinkle with reserved dressing. Cut steak into strips and place on salad

20bydec 10-19-2009 01:49 PM

Quote:

Originally Posted by alwe74 (Post 2974921)
Here is my "modified" version of the WW zero point soup.

3 c. chicken or beef broth (fat free and reduced sodium)
2 garlic cloves
1/2 c. celery
1 T tomato paste
2 c. chopped cabbage
1/2 c. onion
1/2 c. frozen or fresh green beans
1/2 c. chopped zucchini
1/2 t. dried basil
1/2 t. dried oregano
sea salt and pepper to taste

Spray the bottom of a medium sauce pan with olive oil cooking spray. Saute the garlic and celery on medium-low heat until celery starts to soften. Add 1/2 c. of the stock, cabbage and zucchini and saute for a few more minutes. Add the tomato paste and stir around. Add the rest of the stock, green beans, onion, basil, and oregano. Let simmer for 10-15 min. Sea salt and pepper to taste.

This recipe has 4 cups of vegetables added so I just considered it 2 servings.
I also counted it as 1/2 cup of restricted veggies since it has green beans and tomato paste.

I tried it I liked it - i am getting tired of broccoli and cauliflower. thanks

torchlaker 10-21-2009 01:45 PM

MOTHER-IN-LAWS SPINACH SALAD DRESSING (modified)
1 T. green onion
1 clove garlic, minced
1 t. sea salt
pinch red pepper
1/4 c. - 1/2 c. Splenda
1/2 c. olive oil
1/4 c. vinegar
juice of one lemon
1/3 c. Walden Farms catsup
Shake it up. That's it.....(don't know how legal it is....you really don't need much for a great taste on your spinach).

MontanaMom 10-24-2009 10:19 AM

RATATOUILLE
Makes 4 servings
cup yellow or white onion, finely chopped
1 clove garlic, minced
2 teaspoons olive oil
2 cups eggplant, peeled and cubed
1 small zucchini (or yellow summer squash in season), halved lengthwise and cut into -inch-thick slices (1 cup)
1 cup tomatoes, chopped
cup green bell pepper, chopped
2 tablespoons vegetable broth or water
1 tablespoon fresh basil, chopped (or teaspoon dried basil, crushed)
Salt and freshly ground black pepper to taste
Heat oil in a large skillet over medium heat. Add onion and garlic to hot oil and cook until tender. Stir in vegetables, broth, and basil. Reduce heat to simmer. Add salt and pepper. Cover and let simmer for 20 minutes or until tender. Remove cover and cook 5 additional minutes or until thickened, stirring occasionally.
Add shredded cooked chicken just before serving for a main dish.

This is really good!

PRINCASS 10-26-2009 02:31 PM

Struggling!:(
 
HELP

I need suggestions for the dinner meal. I need to be more creative.
Anything would be great.
:hug:

20bydec 10-28-2009 08:13 PM

MARINATED VEGETABLES
1C vinegar (I use apple cider vinegar, but can use white)
1C salad oil (i use olive oil)
1T splenda
1T dill weed
1tsp salt
1tsp pepper
1tsp chopped garlic
Add in quantities that you want - celery, broccoli, cauliflower, mushrooms, etc. Marinate overnight and enjoy. (you can tell when it is time to throw out if you haven't eaten it completely - it gets "slimy" when old)

kira 10-29-2009 01:22 PM

I think this is my husband and my favorite dinner option. We'll happily eat this even if not doing IP.

Juicy Chipotle Roasted Pork Tenderloin
Ingredients:
1 pork tenderloin (1 - 1 1/2 pounds)
Chipotle Rub by Pampered Chef*** (some other rub options are at the bottom of the page, if you don't have this)

1) Preheat oven to 350.
2) Sprinkle rub on outside of Pork Tenderloin until coated
3) Heat olive oil in pan over med-high heat. (preferred is a cast iron pan, or any pan that can go from stovetop to oven).
4) When pan is hot place pork tenderloin in pan, searing on all sides. Searing is important here - it seals the juices into the meat, so don't skip this step! To sear, turn the meat after about 1-2 minutes on the heat. Keep rotating until all sides have been seared.
5) Transfer the pan into the preheated oven (if you don't have a pan that can go from stove to oven, transfer into an oven-suitable pan).
6) bake for 20 minutes.
7) Remove from oven, slice and enjoy.


Other Rub Alternatives
If you don't have the awesome Chipotle Rub (and no - I'm not a PC rep!), here are a couple of alternatives:

Herb and Garlic Rub
1 tbsp parsley, minced
1/2 tsp fresh thyme, minced
1 tsp garlic, minced
1 tsp rosemary, minced
1/2 tsp sea salt

Garlic-Rosemary:
2 tsps Garlic Powder
1/2 tsp sea salt
1/2 tsp black pepper
1/2 tsp rosemarry

Garlic-Rosemary:
1 tbsp Garlic Powder
1/2 tsp sea salt
1/2 tsp black pepper
1 tsp rosemarry

Curried Rub
1 tbsp. curry
1 tsp. garlic powder
1/2 tsp sea salt
Pinch of cayenne

Be really cautious about buying pre-made rubs from the spice section. I've noticed many of the nutrition info shows 0 calories, but will list sugar as the 2nd or 3rd ingredient.

magenta 11-04-2009 02:13 PM

Zucchini Ideas
 
These are not my own, I read them somewhere on the internet. I haven't tried either of them yet, but certainly will as soon as I begin Ideal Protein.

Large zucchini can be peeled, then sliced lengthwise and seeded. Now slice crosswise to make pieces that look like apple slices. These are seasoned with cinnamon or apple pie spice and a bit of allowed sweetener. Microwave in a small glass dish with a lid for a few minutes for a "baked apple" dessert.

Or, the same ingedients can be simmered in a saucepan with a little water on the stove top until it is cooked down to "apple butter" and can used as a spread on crepes or topping on vanilla pudding.

I love the idea of turning a veggie into dessert... and no need to waste the zucchini peels - I would chop them and add to soup or maybe a stir fry. Be creative!

PRINCASS 11-04-2009 10:37 PM

lettuce wraps!
 
Just an FYI I do not do well with an "actual" recipe but I'll try and put it in recipe form!

I just made this for dinner and WOW I totally loved it! (I don't know if I was totally staving but still :lol:)

1lb ground turkey
1 garlic clove-chopped
about 2 pinches of sea salt and then pepper
a head of romaine lettuce -cleaned
handful of bean sprouts
teriyaki sauce what ever kind you like just watch the ingredients that it don't have MSG's or high carbs.

So easy, So good and feeling and Totally legal for your dinner.

echobaby 11-05-2009 12:22 PM

Quote:

Originally Posted by magenta (Post 3000607)
These are not my own, I read them somewhere on the internet. I haven't tried either of them yet, but certainly will as soon as I begin Ideal Protein.

Large zucchini can be peeled, then sliced lengthwise and seeded. Now slice crosswise to make pieces that look like apple slices. These are seasoned with cinnamon or apple pie spice and a bit of allowed sweetener. Microwave in a small glass dish with a lid for a few minutes for a "baked apple" dessert.

Or, the same ingedients can be simmered in a saucepan with a little water on the stove top until it is cooked down to "apple butter" and can used as a spread on crepes or topping on vanilla pudding.

I love the idea of turning a veggie into dessert... and no need to waste the zucchini peels - I would chop them and add to soup or maybe a stir fry. Be creative!

Have you tried it yet?

echobaby 11-05-2009 12:32 PM

Hi, All. I was somewhat underwhelmed by the chocolate pudding, when that was the thing I was most looking forward to trying. Last night I fiddled around with it and came up with a great recipe:

Instead of very cold water, I mixed it at room temp.

Added to the water beforehand:

splash of real french vanilla extract
dash of sea salt
1 1/2 packs of splenda

shake until salt and splenda are dissolved. Add pudding packet and shake the **** out of it in a sealed tupperware. Put in freezer for 30 to 45 mins. I had the idea of making it into some kind of "ice cream", but I think the alcohol in the vanilla extract keeps it from freezing. I think the alcohol also changed the texture from doughy to a smooth real pudding texture. Man was it good.

magenta 11-05-2009 08:43 PM

Echobaby, I did try the zucchini baked like apple slices at lunch today. I wasn't bad... I think it will all depend on the sweetener. I used vanilla stevia and stevia is not a favorite of mine.

BumpyMcPickles 11-06-2009 08:54 AM

All of these recipes look delicious! Yeterday was my first day on IP - for dinner I got a little creative and made this:

7oz shrimp(raw, peeled, deveined)
3/4 cup frozen broccoli pieces
1/4 cup shredded red cabbage
1 tsp minced garlic
Hot Red Pepper sliced/chopped (the amount you put in is up to you - I used the whole thing because Im a heat junkie)
Low Sodium Soy Sauce

Add a little olive oil to your pan - heat it over medium
Add the garlic into the oil and cook it out for a few mins
Throw the cabbage into the pan and cook for 2-3 mins
Then add the Hot Pepper pieces - Cover with a lid for a few mins
Add the frozen broccoli and cover for 7 mins
Add the soy sauce(I use less than the suggested serving size because Im not a fan of soy or tamari)
Throw the shrimp into the pan and cook until pink - stirring frequently to blend all of the flavors together
Once the Shrimp is pink, remove from the heat and let sit covered for 2 mins.

**While the above was cooking and resting - I used the in between time to chop up the other 1 cup of veggies allowed and made a salad**

lesstolove 11-07-2009 01:42 AM

I love this pot roast!

Put your pot roast in the crockpot. Sprinkle with sea salt and pepper and cover with minced garlic. Then add about half a jar of sliced peperocinis along with half a jar of the juice. Cook on high all day. Enjoy!! You can even start the potroast from frozen. Yummy...

hehaho 11-07-2009 11:03 PM

Veggie Recipes
 
I got these recipes from the following site: http://kitchen-parade-veggieventure.blogspot.com/

ROASTED CAULIFLOWER
Hands-on time: 5 minutes + occasional stirring
Time to table: 50 minutes
Serves 4

2 tablespoons olive oil
4 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1 head cauliflower, cut in small florets

Set oven to 425F. Stir together all ingredients in large bowl until cauliflower is uniformly coated with oil. Transfer to baking sheet in single layer (use a second sheet if needed). Roast 35 45 minutes, stirring every 5 minutes for last 15 minutes, until cauliflower is dark brown but not burnt.

NUTRITION ESTIMATE
Per Serving: 112 Cal (56% from Fat); 4 g Protein; 8 g Tot Fat; 9 g Carb; 6 g Fiber; 37 mg Calcium; 1 mg Iron; 329 mg Sodium; 0 mg Cholesterol, Weight Watchers 2 points

BRUSHED EGGPLANT
Active time: 10 minutes
Time to table: 50 minutes
Serves 4

DRESSING
1 tablespoon good vinegar
1 tablespoon Dijon mustard
1/2 teaspoon kosher salt
1 tablespoon good olive oil

1 pounds eggplant, stem removed, cut in 3/4 inch slices
Salt & pepper
Fresh herbs (optional, tarragon was great)

Preheat oven to 375F. Combine dressing ingredients in a small bowl. Arrange eggplant on a baking sheet cut-side up (you might cover with foil unless it's non-stick). Brush the up-facing side of each slice, turn those with two cut sides upside down and brush the cut sides. Sprinkle with salt and pepper. Bake for 20 minutes. Remove from oven, turn slices over and bake another 20 - 25 minutes or until golden and soft.

NUTRITION ESTIMATE Per Serving: 60 Cal (50% from Fat, 8% from Protein, 42% from Carb); 1 g Protein; 4 g Tot Fat; 0 g Sat Fat; 3 g Mono Fat; 7 g Carb; 4 g Fiber; NetCarb3; 3 g Sugar; 14 mg Calcium; 0 mg Iron; 341 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

SOURCE: Sara Moulton Cooks at Home

SHREDDED ZUCCHINI with THYME
Active time: 10 minutes
Time to table: 25 minutes
Serves 4

1 1/2 pounds zucchini
1 1/2 teaspoons kosher salt
1 tablespoon Dressing
1 teaspoon fresh thyme, dill or tarragon

DRESSING
Mix 1/4 cup vinegar, 1 teaspoon Dijon mustard, 1/2 teaspoon kosher salt and 3/4 cup extra virgin olive oil.

Remove the stem ends from the zucchini, then grate. Transfer to a colander, stir in the salt. Let rest for about 15 minutes in a sink or over a dish. Grab a handful of zucchini and squeeze out the liquid, repeating until no more can be easily extracted.

Heat a skillet over MEDIUM HIGH. Add Dressing and zucchini. Toss gently. Cook until zucchini is hot and cooked through, turning occasionally. Stir in thyme. Serve immediately.

NUTRITION ESTIMATE
Per Serving: 50 Cal (45% from Fat, 14% from Protein, 41% from Carb); 2 g Protein; 3 g Tot Fat; 0 g Sat Fat; 6 g Carb; 2 g Fiber; 31 mg Calcium; 1 mg Iron; 921 mg Sodium; 0 mg Cholesterol, Weight Watchers 1 point

MARINATED BRUSSELS SPROUTS
Hands-on time: 20 minutes
Chill 4 hours before serving
Serves 8
Generously salted water to cover
2 pounds Brussels sprouts, preferably fresh of about equal size (frozen sprouts also work)

1 tablespoon olive oil
4 tablespoons vinegar
1 teaspoon soy sauce
teaspoon dry mustard
teaspoon salt & sugar
teaspoon oregano & thyme
Salt & pepper to taste
Bring water to a boil. If using fresh sprouts, trim stem ends, remove outer leaves and cut an X into core with tip of a knife (this promotes even cooking). Cook for 6 8 minutes until cooked but still bright green. Drain.
Mix remaining ingredients in a bowl. Add hot sprouts, stir several times. Chill for 4 hours before serving.
NUTRITION ESTIMATE Per Serving: 67 Cal (24% from Fat); 2g Tot Fat; 0g Sat Fat; 11g Carb; 4g Fiber; 182mg Sodium; 0mg Cholesterol; Weight Watchers point

hehaho 11-07-2009 11:51 PM

Pickled Eggs
 
These are so good. I use them on a salad or just as my protein for the day. You can use this brine for vegetables (asparagus, broccoli, cauliflower) also:

PICKLED EGGS
3 dozen boiled eggs, peeled 5 bay leaves
1 qt. vinegar 3 Tbsp. salt
1 cup cold water 1 Tbsp. garlic pepper
1 jar hot chili peppers

Peel the boiled eggs and then put all of the ingredients together in a large glass jar and refrigerate for 3-4 weeks until pickled to your taste.

Ogdog13 11-09-2009 10:30 AM

Easy Baked Mahi-Mahi
 
Ingredients:
  • 1 pound mahi-mahi fillets
  • 8 ounces fresh sliced mushrooms
  • 1/2 cup olive oil
  • 1/2 cup soy sauce
  • 1 tablespoons onion powder
  • 1/2 teaspoon pepper
  • 2 cloves garlic, crushed
  • 1/4 - 1/2 cup finely chopped onion

How to cook Easy Baked Mahi-Mahi with Mushrooms:
Combine marinade.
Wash the mahi-mahi fillets and place in zip lock bag.
Pour marinade over the mahi-mahi fillets and move fish around so marinade covers and surrounds fish.
Marinate in refrigerator for 1-4 hours.
Spray glass casserole dish with cooking spray.
Pour the marinated mahi-mahi fillets and marinade over sliced mushrooms in casserole.
Bake in 350F oven 20 minutes or until fish is flaky.

Ogdog13 11-09-2009 10:33 AM

Steamed Mahi-Mahi
 
Ingredients:
  • 1 1/2 pounds mahi-mahi
  • 2 tablespoons olive oil
  • 3 small onions, chopped
  • 4 cloves garlic, minced
  • 5 button mushrooms, sliced
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon cornstarch
  • Salt and pepper to taste
  • 2 tablespoons water
How to cook Steamed Mahi-Mahi with Onions and Mushrooms:
In a large skillet, heat olive oil and cook onions, mushrooms and garlic over medium heat until onions are transparent.
Cut the mahi mahi into 3 inch long filets. Place the Mahi Mahi fillets over the onions, mushrooms and garlic. Salt and Pepper the first side of the filets to taste. Add white cooking wine and lemon juice.
Cover and cook 4 to 5 minutes. Turn the filets over and salt and pepper the second side to taste. Cook 4 to 5 minutes or until fish flakes easily.
Remove only the fish to a heated plate and keep warm until sauce is ready.
In the same skillet with all the onions, mushrooms, and garlic, raise heat to medium/high. Bring to a boil. Dissolve cornstarch in the 2 tablespoons of water stir into skillet. Stir the sauce continuously until sauce thickens to desired consistency.
Pour sauce over mahi mahi filets. Serve immediately.

Ogdog13 11-09-2009 10:34 AM

Baked Tilpaia w/ Garlic and Olive Oil
 
Ingredients
  • 4 (4 ounce) fillets tilapia
  • 4 cloves crushed garlic
  • 3 tablespoons olive oil
  • 1 onion, chopped
  • 1/4 teaspoon cayenne pepper
Directions
Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
Preheat the oven to 350 degrees F (175 degrees C).
If baking the fish, transfer it to a 9x13 inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil.
Bake at 350 degrees F (175 degrees F) for 30 minutes.

Ogdog13 11-09-2009 10:37 AM

Poached Tilapia
 
Ingredients
  • 4 (4 ounce) fillets tilapia
  • 1/4 cup fresh lemon juice
  • 2 1/2 teaspoons ground coriander
  • 1 1/2 teaspoons dried parsley
  • 1 roma (plum) tomato, diced
Directions
Place the tilapia, lemon juice, coriander, and parsley in a bowl; toss until fillets are evenly coated. Refrigerate at least 2 hours.
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
Arrange the fillets in the bottom of the prepared baking dish; top each with tomato. Drizzle remaining marinade over the fillets. Cover with aluminum foil.
Bake in preheated oven 15 minutes. Remove foil and bake uncovered another 5 minutes.

Ogdog13 11-09-2009 10:43 AM

Marinated Grilled Tilapia
 
Ingredients
  • 4 Tilapia Fillets
  • MARINADE
  • 1/4 Cup - Olive Oil
  • 1/2 Lemon - Juiced
  • 1 Tablespoon - Oregano
  • 1/2 Teaspoon - Black Pepper
  • 1/4 Cup - Red Wine/Balsamic Vinegar
  • 1/2 Cup - Parsley, Finely Chopped
  • 2 Cloves Garlic - Minced
  • 2 Dashes Tabasco
Directions
Combine all ingredients, except fillets, in a large lidded container (I use a medium size Tupperware bowl) and shake well.
Place fillets in marinade and give it another good shake to coat the fillets.
Marinate fish in the marinade for 30 minutes.
Remove fillets from marinade.
Place fillets on hot grill elevated above coals. Cook 2-3 minutes per side.
Makes 4 servings

Ogdog13 11-09-2009 10:44 AM

Lemon-pepper Tilapia
 
Ingredients
  • 8-10 bnls. Tilapia fillets
  • 2 (or so) Tbls. Olive Oil
  • 2 Tbls. Lemon Pepper Seasoning
  • 1 Tbls. Garlic Salt
  • 3 Tbls. Fresh Dill Chopped
  • pinch of sea salt
  • Juice of 1 Lemon
Directions
Drizzle Olive Oil over fish
Season the fish with all the dry spices and Dill
Squeeze the juice of the lemon to cover the fish
Let Marinate for 15 min.
Grill over med/high heat 6-8 min per side until done( I use a fish grill basket that holds the fish in place while it cooks)

Ogdog13 11-09-2009 10:47 AM

Cajun-style Halibut
 
Ingredients:
  • 6 tablespoons olive oil
  • ***Cajun spice blend:***
  • 4 tablespoons Spanish paprika
  • 1 1/2 tablespoon salt
  • 1 1/2 tablespoon onion powder
  • 2 tablespoons garlic powder
  • 3 tablespoons cayenne pepper
  • 2 teaspoons white pepper
  • 2 tablespoons black pepper
  • 2 teaspoons dried thyme
  • 2 teaspoons dried oregano
  • ***fish:***
  • 4 Alaskan halibut fillets (8 ounces each)
Directions:

Clean grill with wire brush to get it as smooth as possible. Heat grill, using mesquite charcoal. When heated, wipe grill surface with a towel lightly saturated with soy oil. Repeat this process two or three times before cooking the fish, always remembering to wipe with oil immediately before placing the fish on the hot grill. (This prevents sticking.)

To make spice mix: Mix all spice mix ingredients in a bowl. You will end up with 2 cups of spice mix but you will need only 1 cup for this recipe. Tightly cover the remaining spice mix and use another time.

Put 1 cup spice mix on plate and dredge one side of each fillet. Place halibut fillet on hot, oiled grill, seasoned side down. Place the fish at a diagonal on the cooking grill. This reduces the chance of the fish falling through the grill or falling apart when turning the fish over.

Cook first side of fish 3 to 5 minutes or until fish turns from translucent to opaque/white halfway up thickness of fillet.

Use fork and spatula to turn the fish over. Place fork under fish to gently lift it free of grill while you are easing the spatula under the fish. Turn the fish over, then lightly baste with soy oil.

Cook until fish turns from translucent to opaque and white. Be careful not to cook the fish beyond the point of doneness; otherwise, it will dry it out and become toughened. Remove from grill and serve immediately.

Ogdog13 11-09-2009 10:51 AM

Grilled Halibut w/ Tomato Cucumber & Lemon Sauce
 
Ingredients:
  • 1/4 teaspoon freshly grated lemon zest
  • 1 1/2 tablespoon fresh lemon juice
  • 1/2 teaspoon dried oregano
  • salt and pepper
  • 1/4 cup olive oil
  • 3/4 cup cherry tomatoes, halved, seeded, and sliced thinly
  • 1/2 cup cucumbers, seeded and thinly sliced
  • olive oil
  • 2 (1-inch-thick) halibut steaks
Directions:

In a bowl whisk together lemon zest, lemon juice, oregano, salt and pepper to taste. Whisk in oil until dressing is emulsified and stir in tomatoes and cucumbers.

Brush with oil and grill halibut over moderate heat for 8 minutes, turning once and covering for the last 4 minutes. Transfer to plates and spoon dressing over.

Sandrab 11-09-2009 01:08 PM

hi there,

I am going to another info seminar on the 16th of November where an IP worker will be providing info and fielding questions. I have a few myself, but for those who are on this diet independently, i would be happy to put some questions forward. Seems like most people are on this diet with assistance through a coach, or their health workers. In our area, it was simply introduced when a local person tried it themselves, liked it, and is now our local outlet to purchase the products. They have offered to be coaches, and are hugely helpful in the motivational department with weekly weighins and measurements etc. I think due to such demand and popularity of this diet, they have requested the IP to come again - i think it is great because i was so skeptical the first session i really did not ask any questions that i now need answers to. Not skeptical anymore! 7th weigh in tomorrow - and feeling positive about it.. have a good day everyone.


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