Packet Free Recipes
 

Soo, I always see recipes, but majority (not all) of them involve a packet of some sort which means I cant participate, so in pouting :D I thought to make a packet free recipe board, so all the other packet free IP folk and myself could share great recipe ideas too - YAY! :carrot:

I make up recipes as I go. For example, one of the protein choices is 4 whole eggs and 2 egg whites. Tonight I am grating zucchini and mixing it with scrambled eggs, spinach and salt and pepper. Then I will bake it to make a quiche type dinner. Side salad and I am done :)

This sounds really good but I'm wondering how you'll get it to hold together? Usually you'd use cheese to bind it all..

That sounds divine!! I'm going to have to try this! .. The fanciest thing i've done thus far is the caulimash :D - So i need some ideas to keep me "busy"

Actually....it is the egg white that hold together just about anything. I use very little cheese, (and mostly egg white) in cooking because my husband has avoided cheese due to genetic hypercholesterolemia for most of our married life (over 600 at age 30!.. {Its been under control with medication. He began high dose lipitor before it was mainstream} but he is also very compliant dietwise...and I'd like to keep him around a few more years...!) Anyway... it is the egg that hold things like meat loaf together, and the albumin protein is the binder in most baked items.

Egg dishes like this actually bake BEAUTIFULLY in the oven...the consistency is wonderful and when done in a round baking dish, slice into gorgeous wedges. Use some green, red and orange peppers too....the visual belongs in a cooking magazine. It is a quiche with out the crust and Italians call this a fritatta ... a staple in my gluten free kitchen for brunch. Try any roasted veggies you may prefer in this too ... like broccoli and asparagus. Sliced fresh tomatoes are good added on top afterwards...but they add too much juice if you bake them. I have used "oven dried" tomatoes from our garden though on top ... and that really looks and tastes yummy.

Speaking of tomatoes...I just picked 22 from our 5 plants this AM after being gone for a few days...it was 46 degrees here this AM...so we are flirting with frost.:(:(:(

Hello. I am so glad you started this page because I don't have a lot of extra money to spend on packets for recipes and use my packets solely as meals/snacks. Thank you.

On that I have been getting into lately is buffalo chicken dip or buffalo chicken salad. Take a can of chicken (or you could use the fresh if you like) and mix it with WF blue cheese dressing and Frank's buffalo sauce to taste. I just eye ball it and then sample.

I serve with celery sticks or over a salad with more WF dressing. Really good lately.

Another staple that I love to make is a pork chop with gravy. Take any veggies (celery, zuchinni, mushroom, cauliflower, brocolli, etc.) and sautee in a pan. Once soft, blend until a gravy like texture. Serve over pork chop. Delish!

Have you done Big Mac in a bowl? I was a huge fan of that for awhile but burned out.

Another one I can suggest is taking chicken breats/thighs, and baking with slices of tomatoes over the top with some italian seasoning. Stays moist.

When I think of more, I will add.

On Sunday's I usually roast extra vegetables so I use them in this recipe.

Here's another quick, packet free recipe - Roasted Zucchini Quiche/Frittata
1 1/2 cups roasted Zucchini or yellow summer squash
1/2 cups roasted leeks
4 eggs / 2 egg whites beaten well
You can add your serving of oil for the day in the mix or on top after cooking
Seasonings to taste - garlic powder, onion powder, salt/pepper
- On medium-low heat, pre-heat a pan large enough to hold all the ingredients above. Spray or wipe pay with oil to prevent sticking
- Pour eggs in pan, them evenly arrange vegetables on top, add seasonings immediately.
- When egg on top begins to firm up, flip the whole thing. This will quickly cook the top and to prevent the bottom from burning or crisping up.
- Serve and enjoy.

This is great base recipe for a lot of dishes. Sometimes I'll even reduce the eggs and add low-fat ham or other meat to the dish.

Ya know 4 whole eggs plus two whites sounds like a tremendous amount of food to me. I can't imagine eating all that in one sitting. Two scrambled eggs alone sometimes fills me up. For those of you who have have had it, is it alot? I hate to waste food

Does the WF blue cheese taste good?? I really like the thousand island.

Thanks for the egg suggestions. I love eggs and the seem to keep me feeling full much longer.

I made it last night with the 4 whole and 2 white, plus grated zucchini and a handful of spinach, sprinkle of salt and pepper
Ate the whole thing!

I will make the egg and veggie bake a regular for dinnertime.

I do like the blue cheese and I like the TI as well. The other dressings were terrible in my opinion.

I discovered this sauce on one of the IP recipe sites, and it has become a staple. I've used it on chicken, fish and vegetables

2 tbsp WF pancake syrup
1 tbsp dijon mustard
1 tbsp whole grain mustard

Mix it together and baste whatever!

It is alot of egg.. but I ate it..

I like to make an egg and ground beef scramble with spinach. I split the 8 oz of protein as 2 eggs + 1 white and 4 oz ground beef. I season and fry the beef first, set to the side then I sautee 2 cups of spinach, set that to the side then scramble the eggs and mix it all together. I serve it with WF ketchup. I love this, can also use 4 oz lean ham- but I have a hard time finding ham without added sugar.

After reading this thread I might try it with shredded zucchini too!

This might work for someone who would like to split up their protein between lunch and dinner.... When you don't whip too much air into the egg, and bake it in the oven in a medium sized ramekin or some kind of small corning or pyrexware...it turns out very smooth and is not as much volume...

LOVE LOVE LOVE all these recipes ideas!! keep em comin ladies .. :carrot:

I will add to the pot

1 or 2 chicken breast cut into pieces (as big or as small as you want)
1 clove of garlic
2c veggies (mushrooms, spinich, tomatoes, peppers - anything you like)
1TB oil

1. add cut up chicken, minced garlic, and seasonings to taste in bowl and mix ingredients together to fully coat chicken
2. heat oil in pan - once heated add and brown chicken
3. once the chicken is mostly cooked and browned to perfection, add veggies and cover - shake pan a little to get evreyhting browned
4. Add water to the pan - about 1/4 - 1/2 a cup - depending on how much gravy you want
5. add alittle more seasing (i do a bit of basil) and cover and simmer until chicken is fully cook - dont simmer too long or the chicken will be chewy
6. I add this little yummy mixture atop some mashed cauliflower ... and usually cant finish it all .. :)

Tweak to your liking or try it with beef too :)

I've been digging stir fry of any meat and veggies (I prefer chicken, jalapenos, zuchinni and mushroom) served over shredded (almost noodle like) lettuce. The crunchy cool lettuce complements the spicy hot.

Portobello Mushroom Pizza
 

Right now I have an excess of tomatoes in the garden, so I've enjoyed the portobello pizza recipe. I found it here: http://andoverdietcenter.com/mushroom-pizza.

I just dice and saute 1 tomato for each mushroom cap in EVOO along with 1 teaspoon of garlic per cap and 1 leak. Then I cut the stem off the giant portobello, fill it with the sauce and bake for 12 minutes. This is one of my favorites for days when I have already eaten meat with lunch and need a meat-free dinner. It's filling and it takes a while to eat. I usually do 3 mushrooms and that is plenty.

Mmmm, this looks good. I'm going to try it! Thanks for sharing :)

Another one...
Take two italian turkey or chicken sausages, just make sure no carbs, and cook in pan or grill.
Sautee mushrooms, green and red peppers and serve with mustard and fresh onion for a kick.
Delish.

Hi-

I have been going through a few old cookbooks looking for some IP Phase 1 friendly recipes. Here are some of the ones I have found. More to follow!

THESE ARE ALL FOR 2 SERVINGS

Thai Turkey
1t sesame oil
2C shredded cabbage
4 scallions sliced
1/2t crushed red pepper flakes
1 C cooked turkey or chicken
2T dry roast peanuts
2t lime juice
1t soy sauce
2T fresh basil

Heat oil in a skillet over medium heat, add coleslaw, scallion, red pepper; cook until cabbage begine to wilt.
stir in turkey, peanuts, lime juice and soy sauce, stir frequently, for about 3 min, stir in basil.
Serve in a bowl or with tortilla

Pork and Cabbage Slaw
1T rice vinegar
2t ginger
2t soy sauce
1t sesame oil
1 packet stevia or splenda
2C shredded cabbage
1C cooked chopped pork
2 sliced scallions (white and green portions)

Mix together vinegar, ginger, soy sauce, oil and sweetener. Add cabbage, pork and scallion, Toss and serve.

Shrimp with lime vinaigrette
8 large shrimp, peeled
1T lime juice
2 t sweetener
1t EVOO
1t cider vinegar
1t Dijon mustard
1t chopped cilantro
1/4 t crushed red pepper
boil shrimp, 3-4 minutes, drain and rinse under cold water, pat the shrimp dry. stir together the lime juice, sweetener, vinegar, mustard, red pepper, stir in shrimp. Serve over a salad and use the liquid as salad dressing.

Roast Chicken Breast with asparagus

2 T whole grain Dijon
1 T fresh Tarragon or 1t dried
1 garlic clove minced
1 t EVOO
1 splenda packet
1/2 t salt
1 skinless bone-in chicken breast (aprox. 1 1/2lb)
1/2 lb asparagus, cut into 2" pieces
2 lemon wedges (for garnish0
Other veggies can be added

preheat oven to 400, spray a baking pan with non-stick spray. Combine the mustard, tarragon, garlic, oil, sweetener, and salt in a bowl. Place chicken Breast side up in the middle of the baking pan. Add the veggies to the bowl of seasoning, toss and add to the baking pan. Cook for 35-40 minutes.

Flank Steak with asparagus and red peppers

1 T reduced sodium soy sauce
2 cloves minced garlic
1 t ground cumin
1/2 lb flank steak, trimmed of all visible fat.
1 bunch (1 lb) asparagus
2 small red bell peppers, seeded and quartered
1 1/2 t EVOO
1/2 t salt
2 T chives (for garnish)

Combine soy sauce, garlic, cumin in a zip close bag, add the steak. Marinate at least 20 minutes in the refrigerator. Preheat oven to 425. Toss the asparagus with the oil and salt in a roasting pan. Spread out the vegetables into one layer, roast for 15-17 min. Remove steak from bag and pat dry with a paper towel, Spray a non-stick skillet with cooking spray and cook over med-high heat. Add the steak and cook until done to taste (rare, med…). Remove steak from heat, put on a cutting board and reat for 5 min. Cut steak into approximately 10 slices. Add the chives to the vegetables, toss and serve with the steak.

While I know the flank steak is not on program I thought I would post it with the nutritional information and let people decide for themselves.
Per serving, (5 slices of steak and 1 1/4 C veg.)
264 Cal. 12 g fat, 492 mg sodium, 11 g Carb, 3 g fiber, 29 g protein

This is a great idea to have a thread that does not involve packet hacks...I am more into what I can do to modify existing recipes into an IP friendly form so I can use it long term to help me stay good! Plus my husband is NOT oposed to eating an IP friendly dinner and it makes life good to be able to fix something nice we both can enjoy...and NO ONE feels deprived! That is a biggie for me...not feeling deprived!

Originally I posted this on the daily chat earlier week...thought I'd make the effort to get some of the things that worked for me in one of the threads that may stay active long enough to help someone...
Bon Appetitte!:hun:



I do have a deep freeze and LOVE it...recently have been taking advantage of the summers harvest and am making stuffed peppers. I wrap and freeze them individually as they are great for last minute or rushed dinners as well as great when hubby travels and I don't want to cook...or when I visit the grandkids ...and he is on his own. I don't use rice or starch in them since being on p1..last winter. I began using chopped roasted vegetables in the meat mixture instead of rice...and that change is a keeper!! Yesterday...I one upped myself by chopping/small the zuchinni, mushrooms and the pepper top scraps ....tossing with olive oil and garlic powder S & P etc..... then roasting the tiny pieces on a cookie sheet and adding them to browned ground meat and some diced tomatoes while still warm. Instead of blanching the pepper shells...I then put them on the cookie sheets...and roasted them!! Then filled the shells with the mixture of roasted vegs,and seasoned meat! EASY PEASY cleanup! Also used red orange and yellow bell peppers as well as green for this and they really looked pretty nice!http://www.3fatchicks.com/forum/atta...2013-photo.jpg

These are completely IP Phase 1 friendly...and the rest of the family should like them too...! You'll just need to measure and calculate...so you get the amounts correct as far as the chopped vegetables and meat serving for yourself. I'll never go back to adding rice to these...If someone wants rice...I suggest serving it on the side. Make your life easier!
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I just bought the WF Blue Cheese dressing and I like it.. I also like the thousand island but not the ranch.. i just bought the chocolate sauce and strawberry sauce but have no idea what I would put them on.. ? so far just putting a but in my protein shakes for a bit of a different flavour.

I cook chicken and zucchini in the crock pot (glad I checked over my post-THAT would have been an embarrassing typo!)

Spray crock pot.
Cube or chunk your zucchini and place in crock. Layer chicken breasts on top of zukes.
Cover with some canned diced tomatoes (or fresh).
Sprinkle some oregano, basil, garlic, whatever you like on top.
Cook away!

When you come home from work, a yummy dinner is served!

I have made "gently scrambled" eggs using 4 whole and 2 whites and adding Greek seasoning and folding in fresh baby spinach - I loved it! Typically, I would have added some tomatoes and feta, but it was actually really good without!

I made a ham soup last week, which I am also going to make tonight because it was so yummy.

I took 4 ham steak, (24 oz total) and cut them up
8 C of OP veggies. I used, kale, peppers, zucchini, garlic, broccoli, cauliflower, asparagus, but you could use any ones you like.
64 oz of fat free beef broth (2boxes)
1 T EVOO to sauté to the garlic
1t ground cloves
1/2 t red pepper flakes
1t ground mustard

First I sautéed the garlic in the EVOO
added the ham for 2-3 minutes
added the veggies, broth, and spices
brought to a boil
then simmered it for 40 minutes

YUMMY (I have it in 4 servings as my main meal)

I will have to try this -- it sounds really good!

I make cauliflower rice and use it as a base for a variety of stir fry dishes. I cut up a head of cauliflower and put the florets in my blender. I pulse it until it is a crumbly texture, just like rice. I heat grapeseed oil (i use coconut oil sometimes, depending on the flavor I am after) in a large skillet and saute the rice in it til tender, but not mushy. Many people microwave it first, but there is no need to take that extra step. I have seen others pat it or squeeze it to remove extra moisture, but that is only necessary when making it into tortillas. Which is another wonderful recipe, but I don't have it handy right now.

My favorite thing to do is mix shelled and veined shrimp (i use fully cooked) with blackening spices in a bowl and let it sit for 15 minutes. I saute the shrimp in grapeseed oil, remove it from the pan, and deglaze the pan with a little fat free, organic chicken broth and simmer til it reduces. I put the "rice" on a serving platter, top with shrimp. And drizzle the sauce over top. My family loves this!

Gotta try this...it really does not sound too messy! My OCD about the state of the kitchen after dinner is a real problem....

You guys were the inspiration that got me back on track!!!!! When I started IP in July I was so excited and started out cooking and eating like I should but got away from it after a month and 22 lbs gone. I was reading all these great food ideas and realized I COULD get back on track!!! Cabbage and mushroom stir fry today... YUMMY!!!

I found a pizza crust recipe online that I absolutely love.
WARNING, IF YOU DO NOT ALLOW SUBSTITUTING CHEESE FOR YOUR MILK ALLOWANCE THIS IS NOT P1 FRIENDLY.

This is the recipe:
4 cups of cauliflower rice
1 egg
1/3 cup chevre (goat cheese)
1 tsp oregano
pinch of salt

Boil the rice in about 1 inch of water for 4-5 mins.
Strain the rice and rinse with cool water so you can handle it. This is the important part, use a light teatowel to squeeze as much water as possible out of the rice, when you are done you will be left with a clump of dough.
Beat one egg and mix in the chevre until it is well blended (also very important)
Add the dough, oregano and salt and mix well.
Now, line a cookie tray with wax paper and spray lightly with a little oil. Then roll out the dough with a rolling pin to about 9 x 9 square. (I put another sheet of wax paper on top so the rolling pin doesn't stick and then just peel it off before cooking)
Cook for 15 mins @ 400 & then 40 mins at 350.
Sometimes I will make this into pizza and sometimes I cut it into fours and eat it for one cup of my veggies, its so good, and smells fantastic!




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This sounds very close to the cauliflower tortillas, minus the cheese and oregano.

I made this for dinner one night last week. It was good! and when that is your entree, its not too much. I was full, but not TOO full if you know what I mean.