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Posts Tagged ‘high protein’

ommelete, high protein, low fat, low carb, healthy Recipe

Wednesday, January 7th, 2009

High protein, good veggies, healthy meal.It’s quick and nutricious and delicious ! 

Servings: 2

1. 4-8 egg whites
2. 1 bell pepper
3. 1-2 cups of spinach
4. 1 small onion
5. 1 medium tomato
6. sea salt
7. frank's RedHot Buffalo sauce

chop chop chop all those veggies.
spray some pam and saute those veggies good.
spray some pam and throw in the egg whites.
cook everything according to your liking.
add sea salt and or Frank's RedHot Buffalo sauce if you like.

Submitted by:
Popularity: 14% [?]

Mushroom, Turkey, Swiss Grilled Sandwich Recipe

Monday, January 5th, 2009

This is a great sandwich made with no butter or margarine!

Servings: 1

1-2 slices of Swiss Cheese
4-5 grilled button mushroom caps
2 slices whole wheat bread
4 oz. sliced turkey breast (not packaged-from the deli)

Use a sandwich maker or panini press. On one piece on bread, distribute grilled mushrooms and cover with cheese. Top with Turkey and other slice of bread. Press or close and heat until cheese is melted.

Submitted by:
Dr Marc
Popularity: 11% [?]

Anaheim Fish Tacos Recipe

Monday, November 10th, 2008

Spicy, flavorful fish tacos from AllRecipes provide an excellent and authentic alternative to the fried variety you find in restaurants. Add a little cheese, avocado or sour cream if you don’t mind the increased fat, or salsa for texture and flavor, but they’re delicious on their own. Feel free to use other types of fish like tilapia, spicier peppers like jalapenos or even habaneros, or experiment with the spice combination. If you end up with a little extra juice, just cook it down a little and use it like a sauce over the top!

  • Calories: 282
  • Total Fat: 5.3g
  • Cholesterol: 36mg
  • Sodium: 515mg
  • Total Carbs: 31.6g
  •  Dietary Fiber: 4.1g
  • Protein: 28g

Servings: 6

* 1 teaspoon vegetable oil
* 1 Anaheim chili pepper, chopped
* 1 leek, chopped
* 2 cloves garlic, crushed
* salt and pepper to taste
* 1 cup chicken broth
* 2 large tomatoes, diced
* 1/2 teaspoon ground cumin
* 1 1/2 pounds halibut fillets
* 1 1/2 lime
* fresh cilantro
* 3 cups lettuce, roughly shredded or chopped
* 12 corn tortillas

1. Heat the oil in a large skillet over medium heat, and saute the chile, leek, and garlic until tender and lightly browned. Season with salt and pepper.
2. Mix the chicken broth and tomatoes into the skillet, and season with cumin. Bring to a boil. Reduce heat to low.
3. Place the halibut into the mixture broth and tomato mixture. Sprinkle with lime juice. Cook 15 to 20 minutes until the halibut is easily flaked with a fork.
4. Wrap in warmed corn tortillas and add a bit of fresh cilantro, lettuce and a splash of lime juice to serve.

Submitted by:
Popularity: 11% [?]

Mainland Jerk Chicken Recipe

Monday, November 10th, 2008

This is a fairly simple but very tasty, spicy chicken in Jamaican style using easy-to-find mainland ingredients. The serving sizes are not large but they are very flavorful. Tastes great served with rice and veggies. I got this from AllRecipes once again.

  • Calories: 197
  • Total Fat: 2.7g
  • Cholesterol: 68mg
  • Sodium: 996mg
  • Total Carbs: 13.5g
  •  Dietary Fiber: 0.4g
  • Protein: 28.3g

Servings: 4

* 1 teaspoon onion, finely chopped
* 3 tablespoons brown sugar
* 4 tablespoons soy sauce
* 4 tablespoons red wine vinegar
* 2 teaspoons chopped fresh thyme
* 1 teaspoon sesame oil
* 3 cloves garlic, chopped
* 1/2 teaspoon ground allspice
* 1 habanero pepper, sliced
* 2 skinless, boneless chicken breasts - cut into 1 inch strips

1. Combine the onion, brown sugar, soy sauce, vinegar, thyme, sesame oil, garlic, allspice and habanero pepper in a food processor or blender and process until smooth.
2. Place the chicken into a large resealable bag, and pour in 3/4 of the sauce. Squeeze out excess air, and seal. Marinate in the refrigerator for at least one hour.
3. Preheat your oven's broiler.
4. Remove chicken from bag, and discard marinade. Broil chicken for 10 to 15 minutes, turning once to ensure even cooking. Heat remaining sauce in a small pan, and pour over chicken to serve.

Submitted by:
Popularity: 8% [?]

Beer & Lime Grilled Chicken Recipe

Saturday, November 8th, 2008

Moist, flavorful chicken marinated in beer, lime juice and spices. Another recipe from AllRecipes.

  • Calories: 180
  • Total Fat: 2.9g
  • Cholesterol: 67mg
  • Sodium: 161mg
  • Total Carbs: 7.1g
  • Dietary Fiber: 0.7g
  • Protein: 25g

Servings: 4

* 1 lime, juiced
* 1 (12 fluid ounce) can light colored beer
* 1 teaspoon honey
* 2 cloves garlic, minced
* 2 tablespoons chopped fresh cilantro
* Salt and pepper
* 4 skinless, boneless chicken breast halves

1. Mix the lime juice, beer, honey, garlic, cilantro, salt and pepper until the honey dissolves. Marinate the chicken breasts in the mixture, covered, for at least 30 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil grate.
3. Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side.

Submitted by:
Popularity: 7% [?]

quinoa salad Recipe

Thursday, October 30th, 2008

Quinoa is a grain that is high in protein and fiber!  It’s quick, easy and filling.  Try something new and go for it!

Servings: 4 heaping

2 Cups of Water
1 Cup of Rinsed Quinoa
2 tsp EVOO
1/2 diced zucchini
1 diced green onion
1/2 cup of diced bell peppers (any color)
1/2 cup of broccoli
2 eggs scrambled
soy sauce

* you can use ANY mixture of veggies or mix ins

After Quinoa is rinsed in mesh strainer put the quinoa, water, and EVOO in a pot and set on med-high to boil (low boil) (approx 10 minutes)

Once all water has evaporated and quinoa has "opened it's husk" take off heat. Mix in veggies and scrambled eggs.

Serve hot or cold

Submitted by:
Popularity: 8% [?]

Seafood soup with seaweed Recipe

Friday, October 17th, 2008

This soup’s ingredients are plain and simple extremely rich in iodine and beneficial for those who are iodine deficient.  Those who have an under active thyroid can benefit from extra iodine.    Believe it or not, leave vegetables like kale, cabbage and cauliflower out of this recipe as they do NOT assist thyroid function.  The below site is very educational and repeats much of what I have learned from a variety of sources.



Servings: 2

-Any fish you like. Shrimp, salmon etc. (total protein for 2 people: about 8 ounces)
-oil of choice (not canola)
-Vegetable broth of choice and I think the low sodium tastes best. Leave the chemical filled broths out of this recipe. (about 4 cups)
-onions, garlic
-cut mushrooms (fiber-rich)
-turmeric, cumin, ginger, cayenne, curry, whatever (add spices to desired taste)
-cut seaweed pieces (a little more is better, then a little more) :)
-1/2 c. coconut milk (optional)

Add oil to a medium heated pot and add onions and garlic.
Add pieces of fish and cook.
Add mushrooms, shrimp and spices
When fish is cooked (0nce it flakes and shrimp are pink) add broth.
1/2 c. or so of coconut milk (optional)

Quick and simple.

Serve with brown rice, soba noodles or rice noodles if desired.

Submitted by:
Dr Marc
Popularity: 5% [?]

Chili Chicken Salad Recipe

Wednesday, August 6th, 2008

Yummy chili chicken salad served on a romaine lettuce leaf.

Servings: 4-6

1/ 2 C Light Mayo
Juice of 1 lime
1 pkg Chili Seasoning (pre made)
1/2 t cumin
3/4 t chili powder
4 C boneless, skinless chicken breast
1 C kidney beans
1/2 C reduced fat shredded cheese
2 hearts of romaine lettuce (optional)
1/4 C green onion, chopped

Combine chili seasoning, cumin and chili powder.
Lightly sprinkle the chicken breasts with about 2 T of the seasoning mix and bake of grill until chicken s done. Cut chicken into bite sized pieces.
Combine the mayo, lime juice, and remaining seasoning and mix well.
add all remaining ingredients and chicken and chill in refrigerator covered.
This can be eaten alone, or served on the leaves of the romaine hearts.

Submitted by:
Popularity: 6% [?]