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-   Ideal Protein Diet (https://www.3fatchicks.com/forum/ideal-protein-diet-236/)
-   -   Ideal Protein Diet Recipes #4 (https://www.3fatchicks.com/forum/ideal-protein-diet/273856-ideal-protein-diet-recipes-4-a.html)

scorbett1103 02-28-2013 11:58 PM

Beanless beef chili
 
Beanless Beef Chili
(serves 4)

2lb lean ground beef (at least 90/10)
1 Tbsp olive oil
3 cloves garlic, minced or crushed
2 cups diced green peppers
1 cup diced onion
2 14oz cans No added salt diced tomato (or one 28 oz can)
1 Tbsp tomato paste
3 Tbsp chili powder
1 Tbsp oregano
½ Tbsp cumin
2 Tbsp worcestershire sauce

In a large dutch oven or saucepot, heat olive oil over medium high heat. Add garlic and brown slightly, about 1 minute. Add ground beef and cook until mostly browned, breaking up with a spatula occasionally.

Add peppers, onion, diced tomatoes, tomato paste, spices and worcestershire sauce, stir well until combined. Bring to a boil, then lower heat and simmer covered for 20-30 minutes, stirring occasionally.

Serve over cauliflower rice (or brown rice for Phase 4), or plain with a Tbsp of cheddar veggie shreds.

1 serving is appx 2 cups of chili, and would count for 8oz protein and 1 1/2 cups of veggie.

rubygirl05 03-01-2013 12:15 AM

This is a great thread! I just picked up my first set of packets and was already wondering what can I do with them.

tam67green 03-03-2013 05:39 PM

Chicken casserole

2 c. chopped veggies of your choice (I used peppers, mushrooms, zucchini and broccoli
5-8 oz chicken breast, cut into chunks
olive oil
apple cider vinegar
prepared mustard

Mix olive oil and vinegar, using 1:1 ratio. (I used 2 tsp of each.) Add mustard to taste (I used dijon mustard). Whisk all together until smooth. Place veggies and chicken into small baking dish, then add mustard sauce and stir to combine. Cook at 350 about 20-30 minutes, depending on how big your chunks of chicken are.
I love casseroles, and this satisfied my casserole craving.

workingit50 03-03-2013 06:35 PM

Great recipes and ideas...thanks.

Irene87 03-03-2013 07:07 PM

anyone have a good recipe for a vege soup????

http://www.3fatchicks.net/img/bar070...0/150/214/.png

thatgirl77 03-13-2013 03:00 AM

Quote:

Originally Posted by Irene87 (Post 4653754)
anyone have a good recipe for a vege soup????

http://www.3fatchicks.net/img/bar070...0/150/214/.png


I found this online from Steven from Finland....Hope this helps....it is from 2011:carrot::carrot:

HEARTY SPOON-HUGGING SOUP:
If you have a hard time eating all your vegetables, or you just want a much bigger portion of your soup without watering it down, try adding roasted vegetables to your Ideal Protein soups and blending it up in a blender for a ridiculously thick and tasty meal.




1. Get a small bag of frozen brocolli and a small bag of frozen cauliflower and microwave until partially thawed. (will speed up cooking time in oven)

2. Place on baking sheet lined with baking paper.

3. Drizzle or spray with Olive Oil and spice to taste.

(I use Mild Jalepeno Tabasco, sea salt, & 5 pepper for the brocolli and use original tabasco, sea salt, and hot indian chili powder on the cauliflower)

4. Bake at 225 C (approx 425 F) until cooked. (about 10-15 min. Should be lightly toasted). Take out of oven.

5. Add 10 to 16 oz hot (not boiling) water to a blender.

6. Add in your choice of Ideal Protein soup (Chicken is my favourite. Leek and Musroom also go great with this.)

7. Blend (being careful that the water is not so hot that the steam will build up and burn you!) Turn off blender.

8. Add in your vegetables and smash down so they will blend. Blend until creamy. (If it gets "stuck", turn off and smash down again.)


If too thick, add more hot water until the right consistency.

9. I usually microwave the final soup for about 45 seconds to get it piping hot if needed.

I like my soup very thick like pea soup. This makes at least two big bowlfuls and microwaves beautifully if you want to put in a container to take to work... super easy to take with and is hearty enough to not slurp down in 2 minutes. :-)

I usually make 2 batches at the same time. One to eat immediately and one for lunch the next day. I just use bigger bags of vegetables. If making a double batch, you can mix 2 different kinds of soups, but I recommend making each separately, then mixing together so as not to overwork your blender.

scorbett1103 03-13-2013 11:00 AM

FinnSteve has a whole thread of recipes, it's linked in the Newbie sticky thread!

http://www.3fatchicks.com/forum/idea...x-finland.html

lisa32989 03-29-2013 07:38 AM

Somebody asked me to post my chili recipe.
The one here I saw had Worcestershire sauce, which isn't p1 friendly

Here is my P1 chili (4 servings)

2 lb lean ground beef ( or use half beef/half chicken or turkey)
1.5 c chopped Green peppers
1.5 c chopped Celery
1.5 c chopped Leeks
2 14oz cans Diced tomatoes for chili (read ingredients. No added sugar. If you can't find one, use plain tomatoes and buy 2 cans diced chili peppers)
Spices to taste: garlic, chili powder, cumin, salt, pepper

I serve mine over a bed of lettuce (think taco salad) or over cauliflower rice

aliboo723 03-29-2013 10:35 AM

Thanks Lisa! I am going to try this recipe this week!:hug:

KitKat169 03-31-2013 12:13 AM

Ok, I used to hate liver when my mom tried to make it, couldn't even be in the house with it. But I've been reading paleo cookbooks in anticipation of maintenance and found some interesting information about liver so I decided to take the plunge and try it. I found this a pretty good recipe that I would try again. However I will say that I altered the portions to include 8oz liver and just enough of the veg to fit my meal portion. I think the liver was a bit rich for me so next time less liver per meal.

Note: if you aren't yet sold on liver but like staying on a budget, I bought 1lb liver for $2.07. Can't get much cheaper than that!

GARLIC CHICKEN LIVERS WITH PEPPERS AND KALE
12oz (340 g) chicken liver
2 tsp olive or grapeseed oil
1 onion, sliced
3 thinly sliced clove of garlic
1/2 tsp dried thyme
1/2 tsp each of salt and pepper
1 large sweet red pepper, diced
1 cup chicken stock
¼ tsp xanthan gum
1 tsp coconut or apple cider vinegar
2 cups fresh kale, chopped

Rinse chicken livers and pat dry; remove any fat and connective tissue. Cut into 1-inch (2.5 cm) pieces. In large skillet, heat 1 tsp (15 mL) of the oil over medium-high heat; stir-fry livers until browned and still slightly pink inside, about 4 minutes. Remove to plate; keep warm.

Add remaining oil to pan; fry onion, garlic, thyme, salt and pepper over medium heat, stirring occasionally, until onion is softened, about 4 minutes. Add red pepper; cook for 2 minutes.

Whisk together stock, xanthan gum and vinegar; add to pan and bring to boil, add the kale. Reduce heat and simmer until slightly thickened, about 3 minutes. Return livers to pan; heat through.

lisa32989 03-31-2013 09:04 AM

Jicama Salad with Cilantro and Lime
 
Jicama Salad with Cilantro and Lime
(Ideal Protein AZ) IP
2 pounds jicama, peeled and julienned
1/4 cup chopped cilantro leaves
salt and pepper to taste
1/4 cup lime juice
Shake of Chile Powder to taste

Combine the julienned jicama, chopped cilantro, and salt and pepper in a large bowl. Sprinkle with lime juice and toss to coat. Shake on chile powder. Refrigerate until ready to serve.

lisa32989 04-01-2013 11:33 AM

zucchini/packet muffin recipe
 
Here's my recipe for zucchini/IP packet muffins (again)

1 IP packet (I use lemon/banana pudding, wild berry yogurt, maple oatmeal or potato puree, for potato rolls)
USE packet DRY

1 egg white (I use from the carton)
pinch salt
1/2 tsp baking powder
1 c (from raw) shredded zucchini, lightly sauteed in 1 tsp oil & cooled

Whip egg whites with salt until frothy but not peaked
stir in remaining ingredients
Let sit 10 minutes for baking powder to activate
Spray non stick muffin tin before filling 3 regular sized muffins. Do NOT use papers!
Bake 350 approx 20 mins (baking time may vary depending on oven)
They will fall a bit upon cooling.

I usually make 4 batches at once, to fill a one dozen muffin pan.

Makes a great breakfast, lunch (esp potato rolls) or snack AND includes 1 c veggies!

KitKat169 04-07-2013 09:56 PM

TOD MAN PLA (THAI FISH CAKES)
Ingredients
1 1/2 lb (681g) firm, fresh, raw, white fish (cod, halibut, sole, shrimp, scallop, lobster, etc.)
3 each (99g) egg whites
1 tbsp (6g) fresh ginger, minced
4 each (12g) garlic cloves, minced
1 tbsp (15g) red curry paste
1/4 cup (72g) fish sauce
10 each (10g) fresh kaffir lime leaves, cut into very thin strips (lime zest is an acceptable substitute)
1/2 lb (227g) green string beans, ends and string removed, cut into thin little discs
1 small (74g) red bell pepper, seeded and cut into small dice
2 tbsp (28g) light oil (for sautéing ... such as coconut, olive or ghee)
salt and fresh cracked pepper, to taste

Method:
1. In a food processor, place your fresh fish, egg whites, ginger, garlic, curry paste and fish sauce. Puree the mixture into it is a smooth frothy paste. Transfer the mixture to a bowl.
2. Fold in your lime leaf strips, green bean discs and red bell pepper dice. Season with a bit of salt and pepper.
3. Heat a skillet or large sauté pan over medium heat and add your oil. These are often deep fried, but I opted to cook them like pancakes (less mess, less need to use a lot of fat/oil, for the purposes of frying). You can do it in any manner you see fit.
4. Add your oil to the pan. When the oil ripples, place little plops of paste into the oil (I tend to use a small ice cream scooper for this). Press down a bit, to flatten them out. They'll cook more quickly and evenly.
5. When one side is nice and golden brown, flip them to cook the other side.
6. When they are cooked through, serve!

Note: This is delicious served with some thin slices of cucumber and chilies, tossed with some fish sauce, rice wine vinegar and a bit of sweetener.

putenpie 04-10-2013 04:21 AM

Quote:

Originally Posted by lisa32989 (Post 4689596)
Here's my recipe for zucchini/IP packet muffins (again)

1 IP packet (I use lemon/banana pudding, wild berry yogurt, maple oatmeal or potato puree, for potato rolls)

1 egg white (I use from the carton)
pinch salt
1/2 tsp baking powder
1 c (from raw) shredded zucchini, lightly sauteed in 1 tsp oil

Whip egg whites with salt until frothy but not peaked
stir in remaining ingredients
Let sit 10 minutes for baking powder to activate
Spray non stick muffin tin before filling 3 regular sized muffins. Do NOT use papers!
Bake 350 approx 20 mins (baking time may vary depending on oven)
They will fall a bit upon cooling.

I usually make 4 batches at once, to fill a one dozen muffin pan.

Makes a great breakfast, lunch (esp potato rolls) or snack AND includes 1 c veggies!


Thanks Lisa for this recipe.
I made this using the lemon pudding and the banana pudding for breakfast they awesome warm and cold with breakfast . They keep well in the fridge

randygrl 04-11-2013 11:53 PM

Quote:

Originally Posted by rainbowsmiles (Post 4599049)
Ideal Protein Diet Recipes #3
thread now has over 500 posts so time for a new one :)

Rainbow, I have been looking through all your incredible recipes and have a few questions for you.
How do you exactly make your kale chips? Do you bake them as big leaves or cut them small to measure in a measuring cup? Same with your zuchinni chips. I saw a medium zuchinni cut in slices and baked but I was unclear if you had measured it out to find out how many cups your chips had made.

A few of your recipes you refer to an IP crepe packet. Is that the same as the pancake one?

Where did you buy your gourmet garden tubes?

Thank you for the help. I think you are pretty awesome and your journey has so inspired me. :hug:

snickers70 04-17-2013 11:42 AM

I tried to make the crispy cereal pancake this morning.. but it stuck to the pan...? Any suggestions as to how to not stick?
Thanks

Ruti 04-18-2013 10:13 AM

Quote:

Originally Posted by KitKat169 (Post 4639036)
Dinner tonight: Zucchini noodles lighty sauteed then tossed with basil pesto. To make the pesto, I blended in my Magic Bullet a large handful of basil with about 1/4 cup olive oil (used over several meals), a few dried mushrooms to add some body, salt, a couple cloves of garlic. I didn't miss the pine nuts or parmesan cheese.

I know this is old, but I'm curious...KitKat, if you see this, do you hydrate the dried mushrooms first? I'm intrigued.

animallover 04-18-2013 10:56 AM

Quote:

Originally Posted by snickers70 (Post 4709773)
I tried to make the crispy cereal pancake this morning.. but it stuck to the pan...? Any suggestions as to how to not stick?
Thanks

I make the crispy cereal pancakes almost every morning! I cook them in a little bit of coconut oil and never have a problem with them sticking.

KitKat169 04-18-2013 11:33 AM

Quote:

Originally Posted by Ruti (Post 4710858)
I know this is old, but I'm curious...KitKat, if you see this, do you hydrate the dried mushrooms first? I'm intrigued.

In this case I pulverized the dried mushrooms into a powder so they acted as a thickener and for flavour rather than being recognizable. If i wanted them to look like mushrooms, I would rehydrate with a bit of hot water first. Use the left over water in the recipe because there is a lot of flavour there too.

IdealProteinNewbie 04-21-2013 04:36 PM

BBQ Kale Chips

The most delicious batch I've ever made!

Line a cookie sheet with foil, spread small pieces of kale, mist with olive oil, sprinkle with sea salt, stevia, paprika and chili powder. Bake at 300* for 15 minutes.

This rub also makes for amazing BBQ chicken!

4Mom 04-22-2013 03:29 PM

Quote:

Originally Posted by lisa32989 (Post 4689596)
Here's my recipe for zucchini/IP packet muffins (again)

1 IP packet (I use lemon/banana pudding, wild berry yogurt, maple oatmeal or potato puree, for potato rolls)

1 egg white (I use from the carton)
pinch salt
1/2 tsp baking powder
1 c (from raw) shredded zucchini, lightly sauteed in 1 tsp oil

Whip egg whites with salt until frothy but not peaked
stir in remaining ingredients
Let sit 10 minutes for baking powder to activate
Spray non stick muffin tin before filling 3 regular sized muffins. Do NOT use papers!
Bake 350 approx 20 mins (baking time may vary depending on oven)
They will fall a bit upon cooling.

I usually make 4 batches at once, to fill a one dozen muffin pan.

Makes a great breakfast, lunch (esp potato rolls) or snack AND includes 1 c veggies!

Thank you Lisa Potato Rolls my new favorite!!! Yum

Ruti 04-26-2013 09:02 PM

Hi,

I had to share my new discovery! I've been obsessing over trying to find a suitable, very low fat salad dressing and I hit upon something so good, I would eat it if I wasn't dieting!

I used 1/2 a carton of mori-nu silken tofu (they didn't have light at the store I was at, that would decrease the fat even further), a handful of fresh basil and cilantro, a garlic clove, half a green onion, salt, pepper, and a tablespoon or so of apple cider vinegar or lemon juice, then pureed with an immersion blender (one could use a magic bullet, blender etc...wouldn't recommend a food processor though)

basically this creates a luscious creamy sauce that can be further thinned with water or more acid or used as a dipping sauce, or as a pesto aioli...I made delicious coleslaw with it, and as a mayo type spread for mini turkey sandwiches with the potato rolls!

I am really excited about it! It's all tofu and veg so you can subtract a fraction of an ounce from your protein allotment for the day rather than your use up your precious oil!

IdealProteinNewbie 04-27-2013 06:42 PM

Vanilla Cookies

Combine Vanilla Drink mix, 2 oz water, 1 egg white and 1/2 teaspoon baking powder until smooth. Drop onto a cookie sheet lined with foil, bake 8 min, flip and bake 5 more minutes at 350*.

I got 8 cookies out of the packet!

They taste very similar to pancakes so I dip them in a little Walden Farms Pancake Syrup.

randygrl 05-15-2013 06:47 PM

Quote:

Originally Posted by lisa32989 (Post 4686240)
Somebody asked me to post my chili recipe.
The one here I saw had Worcestershire sauce, which isn't p1 friendly

Here is my P1 chili (4 servings)

2 lb lean ground beef ( or use half beef/half chicken or turkey)
1.5 c chopped Green peppers
1.5 c chopped Celery
1.5 c chopped Leeks
2 14oz cans Diced tomatoes for chili (read ingredients. No added sugar. If you can't find one, use plain tomatoes and buy 2 cans diced chili peppers)
Spices to taste: garlic, chili powder, cumin, salt, pepper

I serve mine over a bed of lettuce (think taco salad) or over cauliflower rice

When you make this, how do you measure out a serving? I want to make this for a family dinner this weekend and want to be sure that I do not overdo it. My coach said that canned diced tomatoes are fine as long as they are just tomatoes and water.

lisa32989 05-15-2013 07:05 PM

Quote:

Originally Posted by randygrl (Post 4742487)
When you make this, how do you measure out a serving? I want to make this for a family dinner this weekend and want to be sure that I do not overdo it. My coach said that canned diced tomatoes are fine as long as they are just tomatoes and water.

I measured how much it made & 1 serving was 1/4 of the total.

dak1lls 05-15-2013 10:42 PM

I am day 3 on IP and these recipes are so appreciated. Unfortunately, my clinic only sells whole boxes of food so it will take me some time to accumulate the ngredients. At least knowing i can do this long term helps my frame of mind. I am down 5 lbs today! So excited!

tsalters 05-20-2013 06:38 PM

Thanks - I loved eating these in Thialand ! Never thought to make them on my own! Yumm

A1Texan 05-28-2013 04:43 PM

Bump for the newbie's

hlfoster9290 06-11-2013 02:49 AM

0/0/0 homemade jello :)
 
pSoooo.... i have combined package of unflavored gelatin with 2 cups of my powerade zero drink and VOILA! I have 0/0/0 jello snack...with 7 grams of protein plus a little potassium. I know it's not a great source of calories but it sure comes in handy during one of my snacking fits! Im so glad I experimented with this idea. It's my new favorite sweet tooth treat! even better that it's guilt free!

DDNY 06-11-2013 08:07 PM

IP Lasagna or Eggplant Parmesan

I made this recipe up tonight and it was a big hit. For lasagna use zucchini, for eggplant parm use eggplant.

Layer in an 8x8 pan which you've sprayed with cooking spray:

Thawed frozen grilled zucchini or eggplant

Meat Mixture:

Soften 1 small onion, chopped and 2 cloves of garlic, minced in 2 TBSP olive oil. Stir in 1 TBSP Italian Seasoning (adjust to taste), Salt, Pepper. Add 1 lb. lean ground beef and cook until meat is browned.

In shaker make up 1 packet of Tomato Basil Soup - I used 4 ounces of water so it was a little thick but that wasn't enough, so 5 or 6 ounces might work better.

Stir the tomato soup into the meat. Add 1 to 2 cups of chopped kale or spinach and cook down, stirring occasionally until the kale is soft. Pour 1/2 on top of the zucchini/eggplant.

Place another layer of vegetables on top of the meat. Then add the rest of the meat.

Top with 1 package of the IP Crepe mix, made with about 5 ounces of water. This is the secret ingredient as it acts like a noodle and looks like cheese when it bakes!

Bake for 30 minutes @ 350.

Skinnyjeangirl 06-19-2013 11:11 AM

Stuffed red pepper or green...
 
Meatloaf-Stuffed-Peppers
1 pound lean ground beef
4 stalks celery, finely diced
1/4 of an onion (Phase 4 only)
2 eggs
1/2 teaspoon of salt
dash of pepper
2 large bell peppers
Directions:
Preheat oven to 375˚
Crumble the ground beef into a mixing bowl, combine finely diced celery and diced onion (Phase 4 only) into the mixing bowl add the salt and pepper and eggs and mix all together don’t mash it tightly though just mix, set aside
Split the peppers from top to bottom making 4 halves
Divide the meat mixture between the 4 halves
Place in a baking dish and cover with foil bake for 45 minutes at 375˚
Uncover the last ten minutes so the tops will brown up


I like red pepper ... green taste funny to me!:dancer:

Joan E 07-10-2013 01:30 PM

I don't understand how to get to post on this site..help

scarlettx 07-18-2013 02:37 PM

Cuban Mojo Marinated Pork Loin
 
Hi All,

I did search around to see if I could find the answer to my question, but I just couldn't find it. I remember seeing someone post the difference in carbs between using lemon juice and lime juice, but I couldn't find it. I think the consensus was that lemon juice was best, but that lime was a close second. I'm wondering how bad a small amount of fresh squeezed orange juice is when used in a marinade.

I made an absolutely fantastic version of Cuban mojo marinated pork loin roast. The original recipe called for a lot of orange juice, and then a little lemon juice. I switched it around and used 1/4c orange juice, approx. 1/2c lemon juice, 1/4c lime juice, and 1/4c olive oil. Then I made a paste of minced garlic, cumin, oregano, salt, and pepper, poked holes all over the roast and smeared this mixture in all the holes. Then the roast marinated in the juice mixture overnight. To cook the next day, I took the roast out of the marinade, dried it off, seared on all sides, then placed in a roasting pan on top of some thick cut onions, and poured the marinade in the roasting pan. I put the onions in this way because I wanted the flavor of the onion, but I knew I couldn't eat cooked onions, and the recipe called for sliced onions to be added to the marinade in the roasting pan. After the roast was done, the recipe called for reducing the pan juices by half and using this as a sauce.

My roast was 3.1lbs, so I decided this was going to be 8 servings. So in all total, each serving would receive approx. 2 tablespoons of the marinade, or when reduced by half, 1 tablespoon of sauce. Each serving would have just a small amount of orange juice. Was this a major cheat? If so, I won't do it in the future, but damn this was delicious!

MagnoliaBlssom 07-19-2013 10:14 PM

Bump

MagnoliaBlssom 07-20-2013 07:34 PM

Yummy rutabaga chips
 
I started off to make Rainbows jicama chips but got sidetracked by half a rutabaga in the frig. Followed that recipe but did not use the sweetener since rutabagas are so naturally sweet.

Original recipe is on Mixin in the Kitchen II, page 17, post 242.

Georgia

HeatherRedstick 07-22-2013 04:04 PM

I made turnip fries yesterday and they were very good! Need to get a few more seasoning but so simple and easy

undrwelmd 07-24-2013 01:38 PM

I did a search for buffalo chicken dip, to see if there was already a recipe posted somewhere using the IP chicken patty packet. I didn't find anything, so I created one today using Frank's Hot Wing Buffalo Sauce, WF Blue Cheese Dressing, a little bit of garlic powder and sea salt, and a splash of Bragg's Apple Cider Vinegar. Heated in a small sauce pan over medium heat, stirring frequently, til bubbly. Served with celery sticks, it's pretty good!

Sorry my measurements aren't specific; I tend to just eyeball when I cook.

http://i45.photobucket.com/albums/f6...lmd/image.jpeg

jojobananas 07-24-2013 03:57 PM

sweet vanilla icing
 
Im new here and not sure if this recipe has already been posted but if you love icing as much as I do then this is for you! Just take a vanilla pudding packet and whisk it with 5oz of ice cold water(whisk do not shake it is creamier this way) then add a stevia packet(optional) and a few sprinkles of cinnamon and you have cinnamon vanilla icing! its so delicious and sweet, especially for those times I dont necessarily want chocolate but just something that tastes sugary. Hope you enjoy! thanks to everyone who has been posting all these wonderful recipes! :carrot:

Skinnyjeangirl 07-26-2013 10:49 AM

Maple Oatmeal Biscuits
 
Maple Oatmeal Biscuits

Try making these delicious warm treats by adding an egg white to 2 packets of the Ideal Protein maple oatmeal mix, then slowly mixing in 1 to 2 oz. of water until mixture thins a bit. Spoon onto a non-stick sheet and bake at 400 F until golden brown (about 10 min). Yum! Makes 2 servings of restricted I.P. food.

Enjoy with Walden Farms Strawberry Spread

For more recipe ideas visit wellnesschoice.com/weightloss

yum!

HeatherRedstick 07-26-2013 12:14 PM

I made cauliflower rice last night and it was amazing!!


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