California Burgers

California Burgers


* Makes 4 servings- 61 grams protein- trace carbs)

2 lbs. ground or chopped sirloin, or ground turkey.
1/2 Cup diced onion sautéed in 2 T. unsalted butter.
Black pepper to taste.
4 T. goat or feta cheese

In a large bowl, using your hands or wooden spoon, combine ground beef, sautéed onion and black pepper. Form into 4 patties. Stuff 1 T. goat or feta cheese into center of each patty and mold beef around it. Grill or pan fry until cooked to your liking.

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Coconut Curry Sauce

Coconut Curry Sauce


* Makes about 1 1/2 cups- each 1/4 cup serving: 2 grams protein- trace of carbs*

SERVE THIS WITH GRILLED OR BAKED FISH, SHRIMP, CHICKEN OR RICE!

1 T. Unsalted butter
1 1/2 Curry powder
2 minced garlic cloves
2 t. FRESH minced ginger
1/4 t. ground cardamom
1 t. mustard seeds
3/4 Cup all dairy-heavy cream
1/2 Cup coconut milk
1 T. Shredded unsweetened coconut
1 T. fresh cilantro
2 T. minced fresh mint
Ground black pepper to taste

In a med. saucepan, melt butter over med-high heat. When butter is hot and bubbly, add curry, garlic, ginger, cardamom and mustard seeds. Reduce heat to low and sauté 2-3 minutes, until mustard seeds begin to pop.

Add cream, coconut milk, cilantro, mint and black pepper. Mix well with a spoon. Simmer gently for 5 minutes, stirring until thick and well mixed.

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Mustard Chicken

Mustard Chicken

Mustard Chicken
Mustard Chicken

59 grams protein 8 grams carbs

2 lbs. Boneless chicken breasts
1 1/2 Cups fresh or dried bread crumbs
1/2 Cup Parmesan cheese
2 minced garlic cloves
2 TBS. fresh herbs( rosemary, thyme, parsley)
Black pepper to taste
3 TBS. Dijon mustard
1 TBS. Fresh lime juice

Preheat oven to 375 degrees. Rinse chicken under cold water and pat dry w/ paper towel. In a shallow dish, combine bread crumbs, Parmesan cheese, garlic, herbs and black pepper. Set aside.

Combine mustard and lime juice and spread on both sides of chicken. Coat chicken with the bread crumbs, cheese and herb mixture. Arrange on a well greased baking pan. Bake until tender, about 30 minutes to 45 minutes.


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Peanut butter Chocolate bars recipe

PEANUT BUTTER CHOCOLATE BARS




1/2 cup stick butter or buttery spread, softened
1 cup Equal® Spoonful (or 24 packets Equal® sweetener) *
1/3 cup splenda brown sugar, firmly packed
1/2 cup 1% milk
1/2 cup natural creamy peanut butter
1 medium egg
1 tsp vanilla
1 cup all-purpose flour
3/4 cup quick oats, uncooked
1/2 tsp baking soda
1/4 tsp salt
3/4 cup mini semi-sweet chocolate chips

Directions:
Preheat oven to 350°F.

In a mixing bowl, beat butter, Equal® and brown sugar until well combined. Stir in milk, peanut butter, egg and vanilla until blended. Gradually mix in combined flour, oats, baking soda and salt until blended. Stir in chocolate chips.

Spread mixture evenly in well-sprayed 13 x 9-inch baking pan. Bake in preheated oven for 23 to 25 minutes. Cool completely in pan on wire rack. Cut into squares; store in airtight container at room temperature

Calories 67 cals
Fat  3.5 g
Carbohydrates  7.7 g
Protein  1.4 g
Sodium 49 mg
Total Sugars 3.0 g

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Drunken Chicken

Drunken Chicken




Ingredients:

4 boneless skinless chicken breasts OR
4 split fryer breasts - skinned.
1 Tablespoons Butter
1/2 small onion, minced
1 clove garlic, crushed
1 Tablespoon parsley
1 Tablespoon Brown Sugar Twin
1 Tablespoon mustard
1/2 cup chicken stock
1/4 cup red wine
4 Tablespoons Gin

Directions:
Melt the butter and sauté the chicken until browned. Transfer to ovenproof dish. Cook onion until soft. Purée the remaining ingredients together then add to pan, heat through, pour over chicken and cover dish.

Bake at 350ºF 15-20 minutes for boneless breasts and 30-40 minutes for bone-in split breasts.

Serves 4. Less than 1 gram per serving.

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Greek Chicken Recipe

GREEK CHICKEN RECIPE
 
Greek Chicken Recipe
Greek Chicken

 



3 Lbs. chicken pcs.
1/4 cup extra virgin olive oil
2 minced garlic cloves
1/4 cup lemon juice-FRESH
1 tsp. lemon zest
1 TBS Dijon mustard
1 TBS. Dried oregano
Ground pepper to taste
1/2 lbs. crumbled feta cheese
3/4 cups Olives- Kalamata IF you have a Greek store nearby

Rinse chicken under cold water and pat dry.
In a small bowl, combine olive oil, garlic, lemon juice, lemon zest, mustard, oregano and black pepper. Mix well.
Arrange chicken in an ungreased 9x13 inch baking dish.
Pour marinade over chicken, refrigerator for 1 hour.
Preheat oven 375. Bake uncovered, basting occasionally until chicken is tender, approx. 30-40 minutes.
Crumble feta cheese and sprinkle olives during last 5 minutes of cooking.


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Broiled Chicken with a Cajun twist

Broiled Chicken with a Cajun twist




2 boneless, skinless chicken breasts(scored)
2 tbsp blackened Cajun seasoning***
1 tsp salt
1 cup sour cream (fat free is okay)
1 cup cottage cheese (chive flavored is the best)
1 egg white

Directions:
Mix cottage cheese and sour cream in a bowl. Set aside.
Trim fat off chicken and score lightly with knife in lines about 1" apart.
Dip chicken in egg white (or brush egg white on with pastry brush).
Rub chicken with blackened Cajun seasoning and salt.
Cover a cookie sheet or broiler pan with tin foil. Make sure sides of foil are turned up to prevent spills. Place chicken, scored side down, on foil and broil at level closest to flame. Cook five minutes on each side or until the second side is cooked and slightly browned. Divide the cottage cheese mix and put on chicken breasts. (It will look like too much- but it's not!) Broil for an additional five minutes or until cottage cheese is melted and slightly browned. Serve with drippings poured on top.

***Blackened Cajun seasoning can be made by combining to taste about a teaspoon of each - garlic powder - onion powder –cayenne pepper - chili powder – cumin and
1/2 teaspoon black pepper

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Homemade Protein Power Balls

Homemade Protein Power Balls

Homemade Protein Power Balls
Homemade Protein Power Balls

1 cup creamy natural peanut butter (not chunky style)
1 cup corn flakes
3/4 cup Whey protein powder
1/4 cup firmly packed brown sugar
1/2 cup finely chopped semisweet chocolate chips
1 cup unsweetened coconut, toasted


Combine the natural peanut butter, corn flakes, protein powder, brown sugar and chocolate chips in a mixing bowl. Work the mixture with your hands to combine well.
Use a spoon to scoop out the mixture and roll into golf ball size balls. Roll them in the toasted coconut to coat the outside.
Refrigerate for at least 1 hour. Store in an airtight container in the refrigerator for up to 1 week.


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Linguine with Escarole and Shrimp

Linguine with Escarole and Shrimp



6 servings, about 1 1/3 cups each
Total Time: 45 minutes

Ingredients

8 ounces whole-wheat linguine

Linguine with Escarole and Shrimp
Linguine with Escarole and Shrimp
4 teaspoons extra-virgin olive oil, divided
1 pound peeled and deveined raw shrimp, (16-20 per pound)
3/4 teaspoon salt substitute, divided
1/4 teaspoon freshly ground pepper, plus more to taste
2 tablespoons minced garlic
1/2 cup white wine
1 pint grape or cherry tomatoes, halved
16 cups thinly sliced escarole, (2-3 heads) or chard leaves
1/4 cup low sodium clam juice, or water
1 teaspoon cornstarch
1 tablespoon lemon juice
6 lemon wedges, for garnish

Preparation

Bring a large pot of water to a boil. Cook linguine until just tender, 8 to 10 minutes or according to package directions.
Meanwhile, heat 3 teaspoons oil in a large skillet over medium heat. Add shrimp, 1/4 teaspoon salt and 1/4 teaspoon pepper and cook until pink and curled, 3 to 4 minutes. Transfer to a plate.
Add garlic and the remaining 1 teaspoon oil to the pan and cook, stirring, until fragrant, about 15 seconds. Add wine and cook until reduced by half, 2 to 3 minutes. Stir in tomatoes. Add escarole (or chard) in handfuls, stirring until it wilts before adding more; cook, stirring occasionally, until the greens are tender, 5 to 6 minutes. Whisk clam juice (or water) and cornstarch in a small bowl then add to the pan; simmer until slightly thickened, about 2 minutes. Return the shrimp and any accumulated juices to the pan, add lemon juice, the remaining 1/2 teaspoon salt and pepper and cook until heated through, about 1 minute.
Drain the linguine and return it to the pot. Add the sauce; toss to coat. Serve with lemon wedges.

Nutrition

Per serving:
271 calories;
5 g fat ( 1.5 g sat , 3.5 g mono );
112 mg cholesterol;
37 g carbohydrates;
0 g added sugars;
20 g protein;
10 g fiber;
352 mg sodium;
751 mg potassium.

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Western Omelet recipe

Western Omelets

Western Omelets
Western Omelets

4 eggs or substitute egg whites
2 TBS. All dairy heavy cream
Fresh pepper to taste
FILLING:
2TBS. Unsalted butter
3 TBS. Diced Onions
1/2 diced green pepper
1/2 cup diced nitrate free ham

In a med. bowl, using a fork, whisk eggs, cream and black pepper. Set aside.

In a non stick skillet, melt butter over med. heat. When butter is hot and bubbly ,add onion and bell pepper. Cook til soft.. Add ham and cook 2 more minutes.

Reduce heat to med., add egg mixture and cook. Continue to cook til eggs are set and the bottom is lightly brown.


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Blackened Cajun Fish

Blackened Cajun Fish

Blackened Cajun Fish
Blackened Cajun Fish

4 - 6 oz. fish fillets( catfish, salmon, tuna, etc)
1 TBS. Cajun spice (recipe below)
4 TBS. Unsalted butter
1 TBS. Extra Virgin Olive Oil
1 lemon, cut into wedges for garnish

Cajun Spice:

1 tsp. garlic powder
1 tsp. dried oregano
1/2 tsp. chili powder
1/4 tsp. white pepper
1/2 tsp. dried thyme
1/4 tsp. black pepper
1/4 tsp. cayenne pepper

Rinse fish under cold water, pat dry. Rub spice mix on both sided of fish fillets.

In a heavy skillet, heat butter and olive oil over high heat. When pan is HOT, add fish and cook 2-3 minutes per side. Spices will be dark and fish will be opaque and flakes easily with a fork. Serve w/ lemon wedges.


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Simple Lemon Roasted Chicken

Simple Lemon Roasted Chicken
Simple Lemon Roasted Chicken

Makes 6 servings - ea. SVG. 56 G'S PROTEIN Trace carbs

1 - 6 lb. roasting chicken
2 crushed garlic cloves
juice of 1 lemon
1 sliced lemon
6 sprigs fresh rosemary
6 sprigs fresh parsley
black pepper to taste

Heat oven to 450 Rinse chicken under cold water, remove giblets, pat dry. Rub outside of chicken with 1 crushed garlic and lemon juice. Fill cavity with remain. ingredient, lemon slices, rosemary, parsley, and black pepper.

Arrange chicken, breast side up, on a rack in a roasting pan. Bake 1 hour 15 minutes, or til tender. Baste with pan juices. Allow chicken to rest 10-15 minutes.


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Peanut butter Protein cookies

Peanut butter Protein cookies

Peanut butter Protein cookies
Peanut butter Protein cookies


1 cup Natural peanut butter
9 tablespoons honey
1and 1/4 cups whey protein powder
1 cup of uncooked oatmeal

Mix the Peanut butter and honey in a bowl, microwave on full for 80 secs. Add the rest and mix
together. Can add raisins/nuts etc to taste.

Roll into 10 cookies and enjoy

*not recommended while cutting but great for bulking


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Lettuce Wraps

Lettuce Wraps


2 breasts of chicken, boneless and skinless, sliced into fajita strips
1 Portobello mushroom cap, stem removed and diced finely (1/4" dice)
1/2 onion, finely diced
3 green onion tops, sliced
1/2 cup diced water chestnuts
1/2 cup bean sprouts
1 clove elephant garlic, minced (or 1/4 tsp. minced regular garlic)
Olive oil
Sesame oil
Chili oil
Soy sauce (find the lowest carb one, duh )
Salt
A head of iceberg, or some romaine hearts
Sauce:
1 cup 0-carb chicken broth
1 tsp. HOT Chinese mustard
2 tsp. regular yellow mustard
red pepper flakes
Chili oil
1 packet Equal
Sprinkle the chicken with just a tad of salt; Heat 2 Tbsp. olive oil, 1 tsp. sesame oil, and a sprinkle of chili oil in a big skillet. Sear the chicken in the hot oil, then turn down heat and cook until done; set aside to cool, then dice.
In the same oil, sauté the onions until tender. Add the mushrooms and a little water, then cook until they are soft. Add the garlic and green onion tops, stirring constantly so that the garlic doesn't burn. Throw in the water chestnuts and the sprouts, mix well, and add 2 Tbsp. soy and a little more chili oil. Add back in the diced chicken, and Voila! There's your filling. Adjust the seasonings to your taste.
Nuke the chicken broth till piping hot, then whisk in the mustards, Equal, red pepper, and chili oil. Add enough soy sauce to make it taste the way you like.
Using a lettuce leaf, fill it with filling and top with a spoon or two of sauce. YUM!!!! Heaven! Hope you all enjoy!


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Cheesy Egg whites

Cheesy Egg whites


Egg whites or 1 cup
3 oz. cream cheese-cut into 1/2 cubes
1/4 cup grated Parmesan cheese
2 TBS. unsalted butter
1 minced garlic clove
Ground pepper to taste

In a small bowl, beat egg whites with cream cheese cubes, Parmesan cheese and black pepper. Set aside.

In a med. nonstick skillet, melt butter over med.-high heat. When butter is hot and bubbly, add garlic and sauté about 1/2 a minute. Pour egg/cheese mixture into skillet. Stir and fold gently until cream cheese and egg whites are cooked to your liking.
You can also used Flavored egg whites for a more interesting flavor

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PORK or CHICKEN VERDE

PORK or CHICKEN VERDE


 Ingredients:

-Pork Butt(shoulder) without the blade in or pork loin, whatever is on sale. Pork butt can often be found for $1.79 in my area so I usually go with that. Now you will have to determine how much pork you need for how many meals you want to get out of it and how many people will be eating. Remember the meat will shrink after the fats are reduced. If you do chicken I like to use a mixture of breast and skinless thighs.
-14oz of green Verde sauce... again this will be broken down so whatever is cheapest.
-1/4 to 1/2 white onion, rough chopped.
-1 red bell pepper(optional)
-1 green bell pepper(optional)
-salt and pepper to taste.

Take your slow cooker and set it on high.
Line the bottom of the cooker with the chopped onion and sliced peppers.
Set your pork butt/loin, or chicken on top of the vegetables with the fat side facing up.
Pour your jar of verde over the meat.
Lightly salt(please use a good salt not table salt) and pepper.

Quicker method:
Put the lid on and walk away!!! Check after 4 hours... if it starts to shred without much effort it is done. If not let it go for another 2 hours then turn the temp to "keep warm."

Slower method(for people who are away from home a lot):
Or if you cant keep an eye on it.... after adding everything, use the "low" setting and let it go for 8 hours or more.

Serve over rice/tortillas/or whatever you like. Chop cilantro, onion, lime and or whatever you like when serving!

Also, if you want crispier "carnitias style" burnt ends on the pork, take the meat and do a quick dry pan fry the crispier ends.

I have fed 6 people with this recipe with enough left over for another FULL meal using a 4.5lb shoulder for around $15!!!! Minus sides



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