Protein Entrees

Spaghetti Sauce

1 pound lean ground turkey or extra lean ground beef

8 large tomatoes

1 medium onion, chopped

1 small green pepper, chopped

Fresh button mushrooms (if you like)

2 Tbsp minced garlic or 2 cloves, crushed and chopped Or Garlic Powder(start with 1 tsp and add what you like for taste)

2 tbsp Italian seasoning

. tsp Red pepper flakes

. cup water

Brown turkey or ground beef, add garlic powder while cooking meat for more flavorful sauce, drain off any fat, add all vegetables and water, except tomatoes. Cook on low with lid until vegetables are cooked through.

In a blender or food processor, puree 6 of the tomatoes, add the Italian seasoning, garlic, red pepper flakes, and give it another little whirl. You need to boil this for about 20 minutes and skim off the water and froth. Pour into cooked ground turkey or ground beef mixture, turn on low heat. Chop remaining 2 tomatoes however small or large you like your chunks in sauce, add to mixture and simmer on low for 20-30 minutes. This makes 4-6 cups of .sauce. Freezes very well. Serve over mashed or riced cauliflower.

 


BIG MAC (no cheese) IN A BOWL

1/2 pound raw ground beef, about 5 1/2 ounces cooked weight or 153 grams cooked *

Salt and pepper, to taste

1 tsp minced dry onions

46 grams dill pickle slices or 2 dill spears, chopped, about 1 5/8 oz

2 tbsp WF Thousand Island Dressing

1 1/2 ounces iceberg lettuce, shredded

Brown the ground beef, drain off any fat, season with salt and pepper.. Meanwhile, soak the

dry onions in a little water to rehydrate them. Put the meat in a large salad bowl and add the

remaining ingredients. Toss and eat at once.


Salmon with Soy sauce

Take a nice 1-2 lb. salmon, rinse in water and pat dry. Place on a cookie sheet lined with foil.

Take 1/3 cup of soy sauce and gently pour over salmon while rubbing it in. Make sure that

some of the soy sauce gets under the fish. If the fish has skin, lay the fish with the skin side

down. After applying all of the soy sauce, grind fresh pepper over the fish to your liking. Then

broil the fish in the oven for about 15 - 20 minutes. Broiling time will depend on the thickness

of the salmon. This really tastes wonderful and the fish is so moist and flakey

 


Rubbed Pork Tenderloin with Roasted Tomato Sauce(BBQ)

Sauce:

8 ripe, plum tomatoes, stems removed

1 jalapeno, stem removed and seeded

1/2 cup tightly packed fresh basil leaves

1/3 cup roughly chopped French shallots

1/4 cup tightly packed fresh cilantro leaves

1 Tablespoon fresh lime juice

2 teaspoons minced garlic salt

freshly ground black pepper

Rub:

1 teaspoon paprika

1 teaspoon Splenda or Stevia

1 teaspoon salt

1/2 teaspoon chili powder

1/2 teaspoon freshly ground black pepper

1/4 teaspoon ground allspice

1 large or 2 small pork tenderloins, about 1 pound total

extra virgin olive oil

Sauce: grill the tomatoes and jalapeno over direct high heat until black and blistered in

spots. The tomatoes will take 4 to 6 minutes and the jalapeno will take 2 to 3 minutes.

Put the tomatoes and jalapeno in a food processor along with the other sauce

ingredients, including salt and pepper to taste, and process until smooth. Transfer the

sauce to a medium saucepan and bring to a boil. Reduce to a simmer and allow to cook

until the sauce has thickened slightly, 5 to 10 minutes, stirring occasionally.

Rub: in a small bowl combine the rub ingredients and crush them together with your

fingertips. Trim excess fat and silver skin from the tenderloins. Lightly brush or spray the

tenderloins with olive oil. Spread the rub all over the tenderloin and press the spices into

the surface of the meat. Grill the tenderloins over direct medium heat until the centers

are barely pink, 15 t0 20 minutes, turning once halfway through grilling time. Remove it

from the grill and cover loosely with foil. Allow to rest for about 5 minutes before slicing.

Serve warm with the sauce.

The truth is the rub in this recipe is so good that the meat doesn't even need a sauce,

but if tomatoes are in season, whip up this cooked salsa for a colorful flourish. Fire-roast

the vegetables over direct high heat, then cook the meat over direct medium heat.

 


5-Ingredient Lemon Pepper Salmon

1 tbsp olive oil

4 (5 oz) salmon fillets

Sea Salt to taste

Lemon pepper seasoning to taste

. cup vinegar

Heat oil in a large skillet over medium-high heat. Season both sides of salmon fillets with salt

and lemon pepper. Add to hot skillet and cook until browned, about 2 minutes per side. Add

vinegar to skillet and reduce heat to a simmer. Continually spoon liquid over fish and cook

until vinegar is thick and syrupy and salmon is cooked through, about 2 more minutes for

medium, longer for well done. Serve immediately.

 


Meatloaf

5 oz lean ground beef, 1 small foil loaf pan, Seasonings of choice (sea salt, pepper, garlic

powder, onion powder, whatever else desired)

Try adding one of Walden Farms dressings; such as Hickory BBQ Sauce, Asian Sauce.

Season meat. You can either add BBQ sauce to meat or to the top of loaf toward the end of

cooking. Preheat oven to 350°. Put meat into loaf pan. Using a wooden spoon, punch holes

into the loaf, from top to bottom. Bake for 15 mins. Poor off any juice that has collected. Bake

another 15 mins. Check to see if cooked through and through. Pour desired sauce over top of

loaf and into holes. Increase oven temp to 400° and make for another 5-10 mins to brown

further.

 


CHILI STUFFED ZUCCINI

1 Zucchini moderate to large size

2-4 Packets of Ideal Protein Vegetable Chili

Cut Zucchini in half, and leave slightly hollowed out portion face up in baking dish.

Slowly pre-cook the Chili till fully hydrated on stove. Fill hollowed out portions of Zucchini and

bake in the oven at 350

till Zucchini is soft. The guests could not believe the flavor and thought I slaved all day to

make. Needless to say it was nutritional and great tasting!

 


STUFFING

2 cups of your favorite vegetables chopped up in food processor

1 cup of diced mushrooms

3 egg whites

1 tsp Poultry Seasoning

1 tsp Redmond’s Real Salt and fresh ground black pepper to taste

8 – 16 oz water

1 -2 TBS Braggs

IP packets:1 – Chicken Soup Mix

Optional 1 – Sour Cream and Onion Soy Nuts

Optional Seasoning:

Rosemary, Basil, Thyme and/or Garlic

Prepare Oatmeal Biscuits (Page 69 – Volume 2 Ideal Protein Healthy Recipes):

Beat 1 egg white then stir the IP Oatmeal packet until mixed thoroughly. Add

2oz. water until batter is thin and spoon able – but not runny. You may want

to add a tsp of poultry seasoning or other seasoning of your choice. Spoon

batter onto a non-stick baking sheet and bake at 400 for about 10 min. or

until golden brown. Once biscuits are cooled tear up and let dry out an hour

or two.

In a mixing bowl put dried oatmeal biscuits, seasonings, chopped veggies,

mushrooms and Braggs. (if desired, add your IP soy nuts) Mix and set aside.

In your blender bottle or other mixer, mix 8 oz of water with your IP Chicken

Soup mix well (more water maybe needed). Add two egg whites to soup mix.

Mix well then pour over veggie/biscuit mix stir (should be a moist mixture)

and then place in an olive oil sprayed casserole dish. Cook about 20 min at 350.

 


STUFFED PEPPERS

4-5 green peppers (or whatever colour you like)

1lb. chopped celery

1 lbs of ground turkey, chicken or lean beef

2/3 to 1 cup fresh mushrooms chopped

1 tsp minced garlic

3 tbsp olive oil

1 large head of cauliflower

1 tin canned whole tomatoes

Chop veggies up small (pea size). Bring . of the oil to high heat, cook meat and set aside.

Keep oil in pan (other .) and add rest of ingredient except cauliflower and canned tomatoes.

Stir fry with 2 tbsp soya sauce, 2 tbsp Splenda, . tsp rice wine vinegar (white vinegar) Add

meat and mix and set aside. Hollow out peppers – add meat & cauliflower mixture about . to

. full – top with a whole canned tomato. Put into baking dish. Add water to juice of canned

tomatoes and pour around peppers (about 2” deep). Bake for 1 . to 2 hrs at 350 – 375

degrees. Until you can stick a fork through peppers easily.

 


Ideal Turkey Goulash

2 tsp. olive oil

11/2 cup cubed turnips

1-2 Tbsp Walden Farms Caesar

5oz. ground turkey (LEAN) (or use your preference of the approved protein meat source)

1 clove garlic

1/4 c chopped onion

1/4c chopped bell pepper

1/2 Tbsp paprika

. tsp cumin

1/4 tsp marjoram

Black Pepper

1/4 cup water

1/2 Tbsp Dill

1/2 Tbsp flat-leaf parsley

Boil water & cook turnips until soft (fork test). Drain and set aside. Heat skillet over high heat

& add olive oil and ground turkey. Cook for 2 mins while breaking up the meat. Add garlic,

onions, bell pepper and seasonings except dill and parsley. Cook for approx., 4min., and then

add water & Caesar dressing. Bring to a bubble, and then reduce heat to low and add

turnips, dill & parsley. Cook for 1-2 min.

 


Crock-pot Meal

Equivalent to 3 Ideal Protein foods

3 Ideal Protein soups (Chicken and/or Leek and/or Mushroom)

30 oz of low-fat broth (chicken, beef or vegetable)

2-3 cups of your choice of hearty vegetables cut up in 1-inch chunks (zucchini, leeks, garlic,

green beans, celery, asparagus tips, mushrooms, turnip)

16 oz of lean meats or poultry, cut up in 1-inch chunks

Fresh or powdered garlic, to taste

Sea salt and Ground pepper

Your choice of spice(s) and herbs (oregano, thyme, basil, rosemary, sage, hot peppers, etc.)

Pour 30 oz of your choice of low fat broth in a blender. Add the contents of all three Ideal

Protein soups of your choice. Blend until smooth. Pour into a Crock-pot. Add your choice of

meat and vegetables. Spice up as you please. Simmer over low heat for 4-6 hours until the

meat is so tender it falls apart at the touch of your fork. Great for leftovers or to share with

your entire family

 


Roasted Lemon Herb Chicken

2 tsp Italian seasoning

1/2 tsp seasoning salt

1/2 tsp mustard powder

1 tsp garlic powder

1/2 tsp ground black pepper

1 (3 pound) whole chicken

2 lemons

2 tbsp olive oil

Preheat oven to 350 degrees F (175 degrees C).

Combine the seasoning, salt, mustard powder, garlic powder and black pepper; set aside.

Rinse the chicken thoroughly, and remove the giblets. Place chicken in a 9x13 inch baking

dish. Sprinkle 1 1/2 teaspoons of the spice mixture inside the chicken. Rub the remaining

mixture on the outside of the chicken.

Squeeze the juice of the 2 lemons into a small bowl or cup, and mix with the olive oil. Drizzle

this oil/juice mixture over the chicken.

Bake in the preheated oven for 1 1/2 hours, or until juices run clear, basting several times with

the remaining oil mixture.

(Notes: I made this tonight with a 5 pound chicken, so I upped all the amounts here. I put

garlic and rosemary sprigs under the skin and in the cavity, as well. Overall, it was good.

Needed additional salt. I pulled all the chicken off into 5 oz packages to have on salads for the

next few days) Got it from Allrecipes.com.

 


Chicken Bok Choy

Mix in a baggie:

2 Tbsp garlic powder

1 Tbsp cayenne

1 Tbsp sazon or Adobo

Cut up 2 1/2 lbs boneless skinless chicken thighs

Cut up 14 stalks of baby bok choy

Cut up 2 pkgs of small Portobello mushrooms

Coat chicken pieces very well with seasoning blend. Heat a heavy stock pot on high for 2

minutes. Pour 2 packets of truvia in hot pot melt for 15 sec. Add chicken, cover and turn temp

down to med low - do not stir. After 15 minutes add mushroom and bok choy - stir well. Cover

for 5 minutes then eat

 


I
deal BBQ Chicken

6 boneless skinless chicken breasts

3 tbsp Dijon or Creole mustard

2 packets of Splenda or Stevia

1 tsp Paul Prudhome’s Blackened Steak Magic Or Walden Farms BBQ Sauce

. tsp poultry seasoning

1 tsp olive or grape seed oil

. tsp natural sea salt

. tsp Louisiana Brand hot sauce

Zipper seal large 1 gal. Bag

Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands

by massaging the outside of the zipper seal bag. Add your chicken and massage the spice

mix into and all over the chicken breasts and let sit in the bag. Fire up the BBQ and get it

good and hot so that chicken will be seared when it is placed on the grill. Sear the first side

and when you turn it to sear the second side cut your heat down and cook slow until just done

(no pink). (It works in the oven too). The chicken will be tender and juicy.

 


Mandarin Chicken Balls

1 package of Ideal Protein Orange Pancake according to the instructions.

Cut up 1 chicken breast into medium sized cubes.

Cook chicken in olive oil until cooked thoroughly. Roll each chicken piece in the pancake

batter until completely covered. Return chicken to the skillet to cook batter around the

chicken. Serve with your favorite veggies

 


Pigs in a Blanket

Slice 1 piece of pork or steak into 1″ strips and fry with mushrooms and peppers (strips). Mix

one packet of Ideal Protein Plain Crepe in a blender with garlic, sea salt, pepper and fresh dill.

Pour in ice cream scoop size on a pan (makes 5-6) and bake at 350°F for 10 minutes and

remove from oven. Using a spatula flip each piece, place strip of meat, mushrooms, and

peppers in the middle and fold in sides. Hold with a toothpick and place back in oven for 5

minutes. Add other veggies if you wish.

 


Portobello Burgers:

2 Portobello mushrooms around the same size

Lean ground Turkey or beef

Your favorite spice

Walden Farms ketchup

Mustard

Lettuce

Take the stems off your mushrooms and clean them. Brush with olive oil and fresh garlic. Grill

mushrooms. Take lean ground meat and add spices that are low sodium and low carb. Mix

your spices and hamburger together. Make patties 5 ounces each and grill either on the

barbecue or in the oven. Take your mushrooms and pat them with paper towel so they aren’t

so moist. Put the burger in between two mushrooms and voila you have a burger and no

bread. You can dress the burger with low carb ketchup. You can also use mustard which is

low in sodium, carbs and fat.

 


Sheppard’s Pie

Cook one whole cauliflower until soft enough to mash.

Make 1 package of your favorite Ideal Protein soup with only 100 ml of water.

Pour soup over cauliflower and blend or mash really well. Set aside.

In a skillet, brown 1 lb. of lean ground Turkey or beef.

Add the following: 3 garlic cloves, 1/2 cup of leeks, 1/2 tsp sea salt, 1 tsp rosemary, 1 small,

fresh tomato – diced, Cook turkey or beef mixture until brown. Place turkey or beef mixture in

the bottom of a baking pan or a casserole dish and press down firmly. Place cauliflower

mixture on top of the turkey or beef mixture and press down firmly. Bake in the oven for 20

minutes.

 


Shrimp-Salty & Spicy Style

2 1/4 lbs small shrimp, uncooked and in the shell

4 generous pinches of sea salt

6 generous pinches of mixed spices (fennel, coriander, cumin and chili) lightly crushed

Leave the shells on the shrimp if you wish. Remove the shrimp heads. Get a nonstick wok or

frying pan very hot, and then add the sea salt and spices. Toast and toss around for about 30

seconds before adding the shrimp. Add shrimp and shake vigorously and toss. The salt and

spices will stick and encrust themselves to the shrimp. After a minute or two the shrimp will

have cooked, changed their color and should be very tasty and crunchy. You can eat them

with the shells on or off.

 


Stuffed Chili Peppers

2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you prefer

1 Ideal Protein Vegetable Chili

Sea salt

Seasonings of your choice

1 large fresh green pepper

Drizzle a little olive oil in a stir fry pan. Add chunks of celery, green pepper and mushrooms

and stir fry till ‘al dente’ Season with sea salt and your favorite seasonings. I recommend an

organic Mexican Fiesta blend made with dehydrated chili peppers. dehydrated onion, tomato

powder, paprika, cumin, dehydrated garlic, cilantro, oregano, red pepper and lemon peel.

Meanwhile, cook the vegetable chili as directed on packet. When both are cooked to

perfection, mix them together. Cut the top off of a green pepper that you’ve cleaned out and

stuff it with the mixture. Put the bell pepper in a 350 oF oven and bake for about 25 minutes.


Ideal Breakfast Burritos for Four

STEP 1: Make one package of the Ideal Plain Crepe. Set aside

STEP 2: Make one package of the Vegetable Chili using only . of the water required. Set

aside.

STEP 3: Mix one package of the Fine Herb & Cheese Omelet.

Add your favorite veggies such as:

2 mushrooms

1 stalk of celery

. of a green pepper

. cup of leeks

8 spinach leaves

2 gloves of garlic

. tsp of sea salt

Cut all veggies into small pieces and cook in a skillet over medium heat with 1 tbsp of olive

oil. Add in omelet package and scramble until cooked and mixed well with veggies.

Add in the chili mixture and mix well. Set mixture aside. Heat up a flat grill with 1 tbsp of olive

oil. Pour . of the Crepe batter on the grill keeping it thin enough to roll. Once one side is

cooked, very gently flip it and cook the other side. Once the Crepe batter is cooked, place .

of the egg and chili mixture in the center. Bring the edges together – creating a roll. Cut in half

and serve half to each person. Top with homemade salsa or hot sauce.

 


Lunchtime Leek Soup

1 package of Ideal Protein Leek Soup

1 cup cooked broccoli

. cup cauliflower

. cup chopped fresh onion

Salt and pepper

Mix Ideal Protein Leek Soup with 6 ounces of water; add cooked veggies and onion. Heat up

in microwave or on stovetop. Add salt and pepper to taste.

Used with lean ground beef or turkey, this would be great for a taco salad with fresh salsa.

 


Tandoori-Style Chicken (BBQ)

Marinade:

16 oz. plain yogurt 0% fat

1 Tbsp grated ginger root

2 cloves garlic, minced

2 tsp paprika

1 1/2 tsp ground cinnamon

1 tsp ground cumin

1 tsp ground coriander

1/2 tsp salt

1/2 tsp pepper

1/4 tsp ground cloves

2 1/2 pounds bone-in chicken pieces (breasts, thighs, or drumsticks)

1 medium cucumber, sliced

In a medium bowl, whisk together all marinade ingredients. Rinse chicken and pat dry. Place

chicken pieces in a Ziploc bag set into a deep bowl. Pour marinade over chicken and close

bag. Marinate in the refrigerator overnight, turning bag occasionally to distribute marinade.

Remove chicken from bag, reserving marinade. Set barbeque to medium-low heat. Place

chicken pieces, bone side down, in center of cooking grate. Grill 45 to 60 minutes or until

chicken is tender and juices run clear, brushing with reserved marinade during the last 15

minutes of grilling time. Serve with sliced cucumber. Tandoori is a mixture of spices commonly

used in Indian cuisine. It is a fine red-brown powder. It has a very rich and subtle taste, which

gets enhanced when cooked. It is not very spicy(less than chili powder or curry for instance)

and very aromatic. Ingredients used to make tandoori may vary in number and proportion but

it is normally made with the following spices: mild pepper, paprika, garlic, chili pepper, thyme,

cilantro, salt, cumin, black pepper, celery, caraway, rosemary, clove, bay leaves, and

cinnamon.

 


Ginger and Coriander Skewered Steaks(BBQ or oven)

Preparation: 15 minutes Marinating Time: minimum 1 hour Cooking: 10 minutes

8 x 2 oz tenderloin steaks, 1-inch thick

4 green onions

2 Tbsp fresh lime juice

1/3 cup olive oil

2 Tbsp grated onion

2 Tbsp fresh grated ginger root

1 clove garlic, crushed

1 tsp red pepper flakes

1 tsp ground coriander

1 tsp turmeric

salt, to taste

Place 2 steaks side by side on a tray. Push one skewer diagonally through both steaks. Push

a second skewer diagonally, in the opposite direction to the first skewer, to secure the 2

steaks together, forming a cross with the 2 skewers. Thread half of a green onion on to the

pointed end of each of the skewers. Repeat with remaining steaks, skewers, and green

onions. Combine lime juice, olive oil, onion, ginger, garlic, red pepper flakes, coriander,

turmeric and salt in a bowl. Pour mixture over skewered steaks. Cover and refrigerate for at

least 1 hour.

On barbecue, grill over medium-high heat for 3 minutes per side for rare, 4 minutes per side

for medium rare, 6 minutes per side for well done.

In oven, preheat broiler. Broil for 3 minutes per side for rare, 4 minutes per side for medium

rare, 6 minutes per side for well done.

Skewer and marinate steaks up to 8 hours in advance. Cover and refrigerate. For a complete

meal, serve these brochettes with a vegetarian chop suey. It is so easy to stir-fry some

vegetables! And for the sauce, simply add the reserved marinade of the brochettes that you

will have boiled beforehand. And make sure vegetables remain crispy-they are so much

tastier and more nutritious that way

 


Thai Grilled Chicken and Broccoli

1 pound sliced chicken breast

2 tbsp of Walden farms peanut butter

1/2 tsp. minced garlic

1 tsp ground ginger

2 tsp soy sauce (low sodium)

1 head broccoli finely chopped

2 tbsp Mrs. Dash

Lettuce leaves

Sprinkle Mrs. Dash over chicken and place on grill. Cook until done

While chicken is cooking, spray a medium sized skillet with cooking spray or spray butter and

cook the broccoli over medium heat until tender. Combine peanut butter, soy sauce, minced

garlic and ground ginger in a small sauce pan and cook over low to medium heat until

smooth, stirring often. Slice grilled chicken and mix together with sauce. Chop up 2 cups of

lettuce and add chicken and broccoli.

 


Gourmet Sandwich Pockets

Pocket

1 packet of Ideal Protein Orange Pancake

2 pinches of sea salt

1/8 teaspoon dried basil

75-100 milliliters water

Filling

Shredded lettuce, diced tomatoes, cucumber, slivered green peppers, etc.

Dressing

1 Tbsp olive oil

1 Tbsp vinegar

1/2 tsp dried basil and 1 clove of garlic

You can drizzle a little olive oil over the garnish and spices of your choice, if you prefer.

Preheat oven to 350 degrees Fahrenheit. Mix all together to a semi-thick batter. Pour onto a

non-stick pie plate or spray a regular pan with “Olive Oil Pam”. Cook for 20 to 22 minutes.

Remove from oven and let completely cool (approximately 15 minutes). Slice down the

middle, make into halves. Open pockets the same as pita bread.

 


Pantry Pork Chops

Marinade for 60 min.

1/4 cup plus 1 Tbsp fresh lemon juice

3 tbsp soy sauce

1 tbsp extra-virgin olive oil

1/2 tsp Splenda or Stevia

1 clove garlic, minced

1 tsp fresh ginger, grated

1/2 tsp chopped fresh rosemary

1/4 tsp salt

1/4 tsp freshly ground black pepper

4 pork rib chops, about 1 1/4 inch thick each

In a medium bowl whisk together the marinade ingredients. Place the chops in a large plastic

bag (Ziploc) and pour in the marinade. Press the air out of the bag and seal tightly. Turn the

bag to distribute the marinade, place in a bowl, and refrigerate for 20 to 30 minutes. Remove

the chops from the bag and discard the marinade. Allow to stand at room temperature for 20

to 30 minutes before grilling. Sear the chops over direct high heat for 6 minutes, turning once

halfway through searing time. Continue grilling over indirect medium heat until the juices run

clear, 6 to 8 minutes. Season with salt and pepper.

Prepare on a grill, BBQ oven or convection oven.

 


Halibut With Picante Sauce

2 cucumbers, seeded and finely chopped

2 radishes, finely chopped

4 tomatoes, seeded and finely chopped

1 grilled sweet yellow pepper, finely chopped

1/8 red onion finely chopped

1/2 tsp Tabasco

1 Tbsp lemon juice

salt, to taste

4 halibut steaks or fillets

Mix cucumbers, radishes, tomatoes, sweet pepper, onion, Tabasco, salt and lemon juice in a

small bowl. Roast fish on oiled baking sheet (about 5 minutes on each side at 375 F or on

barbeque, over medium heat (about 5 minutes on each side). Serve with picante sauce.

 


Oriental Chicken Brochettes With Sesame Seeds

1 pound (500 g) boneless skinless chicken breasts cut in 3/4 inch wide strips (2 cm)

2 Tbsp olive oil

2 Tbsp teriyaki sauce

1 Tbsp rice vinegar

2 tsp fresh ginger, peeled and finely chopped

3 cloves garlic, minced

1 tsp Ideal Protein maple syrup or Walden Farms Syrup

1/2 ground cumin

1/4 tsp Tobasco sauce

1 Tbsp sesame seeds

Trim any fat from chicken. Thread chicken strips on wooden skewers previously soaked in

water. Put brochettes in a shallow glass dish. In a small bowl, using a whisk, whip together

olive oil, teriyaki sauce, rice vinegar, ginger, garlic, maple syrup, cumin, and Tabasco sauce.

Pour marinade on chicken brochettes and turn to coat uniformly. Cover dish with Saran Wrap

and let marinate for 1 hour in refrigerator (turn once). Meanwhile in a small skillet, brown

sesame seeds (no oil needed) tossing regularly. Grill for 6 minutes or until they start to smell,

and set aside. Set barbeque to high heat, and then place brochettes on greased barbeque

grill. Close lid and grill for 3 to 4 minutes on each side, or until lightly marked and juices run

clear when chicken is pierced. Sprinkle with reserved sesame seeds.

 


Baked Chicken

Take boneless skinless chicken breasts and place in a baking dish. Sprinkle McCormick Grill

Mates flavor of your choice on both sides of the chicken. We love Mesquite and Montreal

Chicken, but there are other flavors as well. Cover the pan with foil and bake at 350 degrees

for about an hour. This chicken is so moist and tastes so flavorful! We love it and usually

make extra to eat the next day sliced up on a salad or saute with zucchini. Delicious and

easy


Blade Roast With Herbs

1 beef blade roast with bone, about 3 1/2 pounds

1 cup fresh parsley, chopped

2 Tbsp apple cider vinegar

2 Tbsp olive oil

4 cloves garlic, minced

4 tsp Dijon mustard

Light beef broth, in sufficient quantity

1 tsp (each) dried rosemary, thyme, and oregano

salt and pepper, to taste

Preheat oven at 400 degrees Fahrenheit. In a small bowl, mix parsley, oil, vinegar, herbs, salt

and pepper. Set aside. Place roast in an ovenproof dish and coat with mustard. Sear 12

minutes in the oven. Lower oven temperature to 325 degrees Fahrenheit. Add beef broth at

the bottom of the dish (about 1/3 inch high) and brush roast with herbs mixture. Resume

cooking, covered, for 2 hours to 2 hours and 15 minutes or until meat easily tears out with a

fork


Lasagna

1 eggplant

2 zucchini

2 pinches of oregano

5 stems of dried thyme

1/2 red onion

1 clove of garlic - minced

4 cups canned, diced tomatoes

1/2 fresh bunch of basil

2 tsp. olive oil

1 pound extra lean ground beef (optional)

Peel and thinly slice red onion. Heat plan with 1 tsp. olive oil. Sautee garlic and onions and

ground beef if you are using it. Dice 1/3 of eggplant and 1/2 of one zucchini. Slice the

remaining into 2/3 long strips. Add the diced eggplant and zucchini to the onion and garlic

mixture. Cook until eggplant and zucchini mixture changes color and then add tomatoes. Mix

well and add thyme, oregano, sea salt and pepper. Cook over low heat until veggies are fork

tender (about 25-30 minutes). In another pan, heat 1 tsp. of olive oil. Grill the strips of

eggplant and zucchini. Season with salt and pepper. Arrange a layer of eggplant strips, a

layer of basil, a layer of ratatouille, a layer of zucchini, a layer of basil and a layer of

ratatouille. Continue layering until you use all ingredients.

Cover with foil and bake in a pre-heated oven at 400 degrees for 20 minutes.

 


Mini Seasoned Flatbread:

1 packet of Ideal Protein Plain Crepe

6 oz of water

1 tbsp of dried or fresh dill

1/2 tsp of sea salt

1 tsp of cayenne pepper (optional)

Preheat oven to 350 degrees Fahrenheit. Mix all ingredients together in a shaker to blend

perfectly. Shake often to keep a consistent mixture. Use a nonstick muffin pan and add 1 tsp

of mixture in each cup. Cook in oven for 12 – 15 min or until cooked & crispy. For thicker mini

flatbreads use 1 tbsp. Makes approx. 30 mini Crepes. Top with chili or any other healthy

creation.

 


Turkey Escalope’s With Cilantro-Almond Sauce-(Phases 3-4)

3 Tbsp apple cider vinegar

1 large clove garlic, finely chopped

1/4 tsp dried hot red-pepper flakes

3/4 tsp salt

4 Tbsp extra-virgin olive oil, divided

1/2 cup sliced almonds, roasted

1/3 cup chopped fresh cilantro

1/2 tsp ground coriander

1/4 tsp cinnamon

4 (1/4-inch/0.5 cm thick) turkey breast escalope’s (about 1 1/4 pound/615 grams total)

Whisk together vinegar, garlic, red-pepper flakes, and 1/4 teaspoon salt until salt is dissolved.

Add 3 Tablespoons oil in a slow stream, whisking until combined well, then whisk in almonds

and cilantro. Set the grill at high heat. Whisk together coriander, cinnamon, remaining 1

Tablespoon oil, and remaining 1/2 teaspoon salt in a shallow bowl. Turn escalope’s to coat in

spice mixture. Grill turkey until just cooked through, about 3 minutes. Transfer to a platter.

Spoon almond sauce over turkey.

 


Vegetable Quiche’-(Phases 3-4)

1 10 oz package frozen chopped spinach

. cup liquid egg substitute

. cup shredded reduced fat cheese

. cup diced green pepper

3 drops Frank’s hot sauce Microwave spinach, draining off water. Preheat oven to 350

degrees. Line 12 cup muffin pan with foil baking cups. Spray cups with cooking spray.

Combine egg substitute and all other ingredients in bowl. Mix well. Divide evenly among 12

muffin cups. Bake for 20 minutes or until knife inserted in the center comes out clean. These

can be frozen and reheated in the microwave. Any combination of veggies can be used.


Soy Pizza Crust Recipe-(Phase 4)

1 cup soy flour

. cup neutral-tasting protein powder (I used whey)

1 teaspoon garlic powder, 1. teaspoon oregano or other Italian seasoning

pinch black pepper and/or cayenne or other hot pepper

. teaspoon salt

1-2 teaspoons worth of sugar substitute

1 teaspoon xanthium gum

2 eggs

3 Tablespoons oil (olive or other)

. cup water (approximately)

Preparation: Heat oven to 375° F. Mix dry ingredients together, and add eggs, oil, and water.

Combine well. The mixture will be sticky, but should hold together. Soy flours differ, so you

may need to add a little more water. Spread dough out on well-greased pan or silicone mat (I

have never tried it on a pizza stone). Wet your hands or spatula so you can spread it out

smoothly. Bake for about 10-14 minutes, or until light brown. Remove from oven and cover

with pizza toppings. Replace in oven and finish baking.

 


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