Posts Tagged ‘high-protein’

OLD-FASHIONED GLAZED MEATLOAF

(First…let me apologize for the hunk ‘o meatloaf-on-a-plate.  Good grief.  

I had served dinner to Hon and he ooed and awed over it so I then felt like I should have taken a photo so I could post the recipe.  That was all that was left.  

Don’t worry.  It’s really, really great, regardless!)

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Yes, I’m channeling Gramma with this one!

Meaty, filling, flavorful, with that sweet glaze we all remember and loved.  I’ve given you two ways – beef or turkey, and both are fabulous.   Depending on your preference and caloric need, either meat will give you wonderful results.   I prefer to use mini loaf pans because it bakes so quickly and they freeze great.

A mixed green salad (plus baby white corn with sea salt and warmed whole grain rolls for those who aren’t limiting carbs)  – the perfect dinner!

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1/2 tablespoon olive oil

1/2 cup finely diced onion

1 stalk celery, finely diced

1 slice turkey bacon, finely diced

1 egg, beaten

1/3 cup skim milk

1 teaspoons salt

1/8 teaspoon freshly ground black pepper

1/4 teaspoon sage

1 slice bread, diced very small (OR 1/4 cup Panko crumbs)

3/4 cups shredded cheddar cheese

1 pound very lean ground beef (OR 1 pound mixed dark/light ground turkey)

1/3 cup ketchup

1/3 cup Whey Low Gold (OR 1/4 cup Splenda Granular PLUS 1 tablespoon sugar-free maple syrup OR 1/3 cup regular brown sugar)

1/2 teaspoon prepared yellow mustard

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Preheat oven to 350 degrees.  With vegetable cooking spray coat 1 regular loaf pan, or 2 mini loaf pans and place on a baking sheet.  Set aside.

In a saute pan heat the olive oil over medium low heat.  Add the onion, celery, and bacon.  Cook for 10-15 minutes or until veggies are soft.  Set aside to cool slightly.

In a large bowl whisk the egg, milk, salt, pepper, and sage.  Add the bread and stir until “mushed” up and no dry pieces remain.  Stir in the cheese and the onion mixture.  Add the ground beef or turkey and combine until well mixed.  Divide among prepared pans and lightly pack down.

In a small bowl whisk the ketchup, WL Gold (OR Splenda and sf maple syrup), and mustard.  Spoon over meat mixture.  Bake for 35-40 minutes for mini loaf pans, or 50-60 minutes for regular sized loaf pans….or until instant read thermometer reads  165 degrees, temp will increase to 170 as it rests.) Allow to rest for 10 minutes before slicing.  Makes 8 servings.

Per Serving (90% lean ground beef, WL Gold):  Calories 234, Protein 20 g, Fat 11 g, NET Carbs 10 g, Sugar 8 g, Sodium 434 mg

Per Serving (ground turkey mixed light/dark, WL Gold):  Calories 210, Protein 12 g, Fat 9 g, NET Carbs 10 g, Sugar 8 g, Sodium 452

Without Whey Low Gold: subtract 8 calories and 5 sugars

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QUINOA BURGER

So yummy!  If you want a change of pace that’s meat-free, yet full of protein, fiber, and very filling…this might be for you.

I like it with Tzatziki on top (my recipe is in this post), or  a little “fry sauce” (what some drive-ins call that wonderful mayo/ketchup combo), and with a thick slice of tomato, avocado, onion and lettuce, as a burger should be, it’s fab.

Don’t be afraid of Quinoa.  It cooks just like rice – might even be a little easier! – and can be subbed almost straight across in most recipes.   I made Rice Burgers for my kids for years and this is the same recipe, with Quinoa instead.

UPDATE!!   I recently found myself without carrots so used shredded zucchini instead.  WONDERFUL!  And my husband says I have to make them like this from now on.  The measurements are in the recipe, also, if you’re interested.)

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2 rounded cups cooked quinoa (see note below for cooking instructions)

3/4 cup shredded cheddar cheese (or other variety, if you prefer)

1/2 cup low-fat cottage cheese

1 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry)

3 eggs

3 tablespoons all purpose flour

2 green onions, including white parts

1 /2 teaspoon  sugar

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

1/8 teaspoon salt

1/8 teaspoon garlic powder

Olive oil for frying

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To cook quinoa for the above recipe:

1 cup uncooked quinoa

2 cups water

1/2 teaspoon salt

In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat.  Add quinoa and reduce heat to low.  Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender.  Allow to cool for a few minutes.

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In a large bowl combine the 2 rounded cups of cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, sugar, pepper, cumin, salt, and garlic powder.

(To help them stay in patty form and not fall apart, I cook them on med-low slowly so they have longer to set-up without burning.  Makes them easier to flip, too.)  Heat a frying pan and a couple teaspoons olive oil over medium-low heat.  Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick.  Fry until golden-brown, about 4 minutes on each side.   Makes approx. 10 burgers.

Per burger:  Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg

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CITRUS-GLAZED SALMON WITH AVOCADO SALSA

Impress someone with very little effort with this gorgeousness!  Fast and easy this dish has the lightest flavors, but they all work to make it spicy-sweet and the salmon buttery-smooth.  If you can, using fresh salmon with this is the best.

(The only reason my salsa looks sooooo gorgeous is because all I could get my hands on was a semi-ripe avocado!  Ripe ones are far better, but can make it slightly “muddy”.  Mix the remaining ingredients and then gently stir in the avocado…beautiful!!)

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Four 6-ounce fresh salmon filets
1 1/2 tablespoons olive oil
4 tablespoons fresh orange juice
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon paprika
1/2 teaspoon black pepper
1/8 teaspoon allspice
1/8 teaspoon cayenne pepper

Salsa:
1 large avocado, diced
1/2 cup diced red onion
1 orange, diced
1 jalapeño pepper, seeded, ribs removed, and diced OR 1/8 teaspoon cayenne pepper
2 teaspoons fresh lime juice
3 tablespoons fresh orange juice
2 tablespoons fresh cilantro, minced
Kosher salt and black pepper to taste

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In a baking dish combine the olive oil and the orange juice.  Lay salmon in it and turn to coat.  In a small bowl combine the salt, onion powder, paprika, black pepper, allspice, and cayenne pepper.  Sprinkle over each side of salmon filets.  Set aside to marinate for 30 minutes.

In a small bowl combine the avocado, red onion, orange, jalapeno, and cilantro.  Season with salt and pepper to taste.  Cover and chill.

Heat a large skillet over medium-high and lightly coat with olive oil or vegetable cooking spray.  Add the salmon and cook for 4-5 minutes; turn and cook on the other side for 2-3 minutes or until fish flakes easily.  Serve with chilled avocado salsa.  Makes 4  (or 8 Weight Loss Surgery) servings.

Per regular-sized serving:  412 Cal; 42 g Protein, 20 g Tot Fat, 8 g Carb; 2 g Fiber; 4 g Sugar; 688 mg Sodium

Per WLS Serving: 206 Cal; 21 g Protein; 10 g Tot Fat; 4 g Carb; 1 g Fiber; 2 g Sugar; 344 mg Sodium

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ROASTED RED PEPPER AND FISH CHOWDER

This soup sounds fussy, but is really pretty easy and is protein-packed with moist, flaky white fish. Prepare a crisp Caesar salad that you can eat, too, and a pan of hot whole wheat rolls for the family.

You can leave out the corn, but it gives a nutty sweetness  – and it’s gorgeous! If you decide to though, add one more cup of peppers…maybe orange, or yellow for contrast.

 

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1 1/2 cup diced red peppers (1 large)
1 1/2 tablespoons olive oil
1 cup frozen corn, thawed
1 cup diced onion
2 cloves garlic, minced
2 tablespoons flour
Two 14.5 ounce cans reduced-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon tarragon
1/4 teaspoon lemon pepper
1/2 teaspoon parsley
1/2 teaspoon oregano
Dash freshly grated nutmeg
Pinch red pepper flakes
1/2 cup fat-free half & half or evaporated milk
3/4 -1 pound halibut, tilapia or other firm white fish, cut into bite-sized pieces

Preheat oven to 450 degrees. Line a baking sheet with foil and place diced red peppers on foil. Drizzle with 1/2 teaspoon of the olive oil and toss to coat. Roast for 10 minutes. Stir and add corn. Roast for 10 minutes more. Remove from oven and set aside.

In a large saucepan add the remaining olive oil and cook onions and garlic over medium heat for 8-10 minutes or until just starting to turn golden. Add peppers and corn mixture. Add flour and stir in until well combined. Add chicken broth, salt, black pepper, tarragon, lemon pepper, parsley, oregano, nutmeg, red pepper flakes, and half & half. Bring to a boil. Reduce heat and simmer for 5 minutes. Add fish and simmer for 5 minutes longer or until fish flakes easily with a fork. Makes 4  servings – about 1 1/4 cups each.

Per Serving: 249 Cal; 25 g Protein; 8 g Tot Fat; 16 g Carb; 2 g Fiber; 4 g Sugar; 330 mg Sodium

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ORANGE CHICKEN

In case you thought this was a thing of the past…think again!  No sugar added, high in protein, fill-you-up goodness that will stand up to the restaurant stuff any day of the week.

A pot of Jasmine rice for your family and a crisp green salad with toasted almonds is all you need.

Don’t be discouraged because it looks like a lot of work…it’s really not.  (And the results would be worth it, anyway.)  This is one of my most popular recipes and has gotten great reviews.  TRY IT!

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Marinade:
1/2 cup orange juice
1 teaspoon orange zest
2 teaspoons low-sodium soy sauce
1/4 teaspoon sesame seed oil
1/2 teaspoon salt

1 pound chicken breast tenders, cut into 1-inch chunks
1/2 cup cornstarch

Sauce:
3/4 cup orange juice
1 teaspoon orange zest
1/2 cup low-sodium chicken broth
5 teaspoons Splenda granular
4 teaspoons sugar-free OR regular honey OR Agave
1 tablespoon low-sodium soy sauce
2 teaspoons vegetable oil
2 cloves garlic, minced
2 teaspoons apple cider vinegar
Pinch red pepper flakes
2 teaspoons cornstarch
Kosher salt

Sliced green onions
Sesame seeds

Marinade: In a medium bowl combine orange juice, orange zest, soy sauce, sesame oil, and salt. Add chicken tenders and stir to coat. Allow to marinate for 25-30 minutes.

Sauce: In a small saucepan combine orange juice, orange zest, chicken broth, Splenda,  honey, soy sauce, oil, garlic, and apple cider vinegar. Bring to a boil; lower heat to a simmer and cook until liquid is reduced by 1/4. Season with salt to taste. Stir the 2 teaspoons cornstarch with a small amount of cold water and add to the sauce. Bring back to a boil and cook for 1-2 minutes, or until thickened. Set aside, but keep warm.

In a large bowl or ziplock bag add the 1/2 cup of cornstarch. Drain the chicken and toss with the cornstarch, shaking off excess. In a large skillet heat 2 tablespoons vegetable oil over medium-high. Add chicken and cook until golden and meat is cooked through. Gently toss cooked chicken with the sauce and serve. Makes 4 servings.  (About 1/2 cup each.)

Per Serving: Calories 222; Protien 27 g; Fat 4 g; Carbs 18 g; Fiber 0 g; Sugar 6 g; Sodium 171 mg

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SOUTHWEST DEVILED EGGS

I mean, really…can you have too many deviled eggs?!  This is on old recipe that I’ve made for a long time and love.  How spicy depends on your taste, but when the snack attack comes around, you’ll be ready with a plate of these in the fridge.

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10 hard-boiled eggs

1 tablespoon mayonnaise

2 tablespoons sour cream

1 1/2 tablespoons salsa

1 tablespoon chopped black olives

1/2 teaspoon cumin

1/4 teaspoon chili powder

Dash cayenne, chipotle pepper

Salt to taste

Fresh cilantro or parsley, minced

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Peel boiled eggs, slice in half length-wise and scoop out yolks into a small bowl. Mash yolks with a fork until smooth. Stir into yolks the mayonnaise, sour cream, salsa, black olives, cumin, chili powder, cayenne, salt, and black pepper. Divide yolk mixture among the egg whites and arrange on a plate. Garnish with fresh herbs. Cover with plastic wrap and chill. Makes 10 servings, 2 pieces each.

Per Serving: Calories 90; Protein 7 g; Fat 5 g; Carbs 1 g; Sugar 2 g; Sodium 24 mg

 

 

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TILAPIA VERA CRUZ

ASPARAGUS WITH CITRUS MAYO

This dish is simple but full of flavor.  Soft, spicy fish and crisp-tender asparagus with a tangy sauce.  A nice special occasion meal that’s beautiful and impressive!

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Vegetable cooking spray
1 1/2 pounds fresh or frozen tilapia, thawed if frozen
One 14-ounce can diced tomatoes with green chiles, undrained
1 clove garlic, minced
1/2 cup sliced green pimento-stuffed olives
1/2 teaspoon cumin
Juice from one lime
1 tablespoon olive oil
Kosher salt
Fresh black pepper
1 Roma tomato, finely diced

Preheat oven to 425 degrees. Coat a long casserole dish with cooking spray. In casserole combine undrained tomatoes, garlic, olives, cumin, and lime juice.

Rinse fish and pat dry. Cut into four pieces and lay fillets over tomato mixture. Drizzle with olive oil and season with salt (sparingly – the olives make it salty) and black pepper.

Bake, uncovered, for 10 minutes. Spoon some of the sauce mixture over the top of the fish. Sprinkle with diced fresh tomatoes. Continue to bake for another 7-10 minutes or until fish flakes easily with fork. Makes 4 normal or 8 Weight Loss Surgery servings.

Per WLS Serving: Calories 201; Protein 34 g; Fat 6 g; Carbs 4 g; Sugar 2 g; Sodium 233 mg

Per Normal Serving: 402 Cal; 69 g Protein; 12 g Tot Fat; 7 g Carb; 1 g Fiber; 4 g Sugar; 467 mg Sodium

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ASPARAGUS WITH CITRUS MAYONNAISE

 

1 pound fresh asparagus spears

2 tablespoons mayonnaise
2 tablespoons Greek-style yogurt or plain yogurt
Juice and zest from half an orange
1/4 teaspoon cumin
1/2 teaspoon lemon pepper

Snap off or trim woody base from asparagus spears. In a medium saucepan cook asparagus in boiling water for 4-6 minutes or until crisp-tender. Meanwhile in a small bowl combine mayonnaise, yogurt, orange juice and zest, cumin, and lemon pepper. Drain asparagus and serve with citrus mayonnaise and freshly ground black pepper.
Makes 4 servings.

Per Serving: 47 Cal; 2 g Protein; 3 g Fat; 3 g Carb; 2 g Fiber; 3 g Sugar; 60 g Sodium

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