NOTICE: In preparation for the UnDiet Recipes book this site will
no longer have new recipes added to it . But don't despair - if you place
yourself on the UnDiet
Update list you'll recipe
new recipes each month, many of which will not even be in the recipe book!
Recipes for Protein Dishes
Make any of these Protein dishes a meal with
Protein Salads ,
Neutral Salads ,
Vegetable Recipes ,
Protein Breads ,
Protein Party appetizers, and
Protein Desserts 1 and
2 .
Chicken & Turkey
Cheesy Pigs
On a Blanket
Preheat oven to 350 degrees.
In a food processor, pulse 1/2 cup Atkins Bake Mix and 1/4 cup
toasted ground pumpkin or sesame seeds until combined.
Add 3 tablespoons cold butter, cut into small pieces and pulse until
mixture resembles corn meal.
Pour 1/3 cup chicken or vegetable broth, 2 tablespoons sour cream
and 1 egg over dry mixture and pulse just until combined. Pat dough
into a flat disk on plastic wrap. Chill at least 1 hour. (You can skip the
chilling process but the dough will be stickier and more difficult to work
with.)
Pat dough evenly over the bottom of a 8 inch by 8 inch pan that has been
oiled first. Cover dough with one layer of sliced hot dogs. Top hot
dogs with 1 cup shredded cheddar, Swiss or Parmesan cheese.
Bake for 15 to 20 minutes until a toothpick inserted into center of crust
has no dough clinging to it.
Chili Chicken Nuggets
Cut boneless, chicken breasts into 1 inch squares. Marinate
overnight or all day in bottled red sugar-free pasta sauce and chili
powder (1 tablespoon per cup of sauce).
Preheat broiler. Remove chicken from sauce and roll in ground pork
rinds.
Broil on foil or parchment lined and greased cookie sheet for four minutes
(until tops are lightly browned). Turn and brown for three to four minutes
more.
Serve with one or more dipping sauces:
Dairy
Simple Zucchini
Lasagna
Trim and thinly slice 4 medium zucchini. Lay zucchini slices on baking
sheet. Spray or brush with oil. Place under preheated broiler for
one to two minutes until zucchini is crisp-tender. Layer in rectanglar baking
dish:
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1/4 cup pasta sauce (1 to 1 & 1/2 cups pasta sauce)
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one layer zucchini
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sprinkle sea salt, black pepper and your choice of Italian seasoning
over zucchini layer
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1/2 cup shredded mozzerella cheese (2 to 3 cups shredded mozzerella
cheese)
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1/4 cup shredded Parmesan cheese (1 to 1 & 1/2 cups Parmesan cheese)
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1/2 cup ricotta cheese (2 to 3 cups ricotta cheese)
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sprinkle sea salt, black pepper and your choice of Italian seasoning over
ricotta layer
Continue layering ending with a layer of Parmesan cheese. Place in a 350
degree oven and bake for thirty to forty minutes until cheese on top is hot
and bubbling.
Spinach "Lasagna" Rolls
Preheat oven to 350 degrees. Lightly oil a 12 x 2-inch baking dish.
Combine in medium bowl and mix well
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1 egg
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2 cups ricotta cheese
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1/3 cup Parmesan cheese
Stir in 10 ounces frozen chopped spinach, thawed and squeezed dry.
Spoon 1/4 cup red sugar-free pasta sauce to cover bottom of baking
dish. Place 1/4 cup spinach mixture on a Protein
Crepe; roll lasagna around mixture and place seam side down in baking
dish. Repeat with remaining spinach mixture. Pour 1 & 1/4 cups red
pasta sauce over top of noodle rolls; sprinkle with 3/4 cup shredded
mozzarella cheese and 2 tablespoons Parmesan cheese.
Cover baking dish with foil and bake 35 to 40 minutes until hot and bubbly.
Remove cover and bake 5 minutes until cheese is lightly browned.
Ricotta Gnocchi
My friend Karina gave me this recipe after one of our long Saturday morning
telephone conversations about food and cooking. She was sure I would love
it and that it would be a nice solution for my search for a Protein pasta.
She was right.
Place a large pot of filtered water over high heat and bring to a boil while
sauteing 2 & 1/2 pounds greens (kale, mustard greens, spinach,
chard ... ) until tender but not falling apart. Use your hands or press greens
in a colander to squeeze out as much moisture as possible then finely chop.
Add 1 egg, 2/3 cup Parmesan cheese, 1 & 1/4 cup ricotta cheese, a
pinch of nutmeg, sea salt and cracked black pepper to taste. Place 2/3
cup whole grain or soy flour in a shallow dish. Press your hands into
the flour to coat palms then roll the dough into peanut-sized logs. Dredge
logs in flour. Drop logs in batches into boiling water and allow to cook
until the balls rise to the surface. Remove gnocchi with a slotted spoon
to a pasta bowl. When all gnocchi are cooked toss with melted butter and
2/3 cup Parmesan cheese.
Variations - top with home-made or store-bought:
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Red Bell Pepper Pasta Sauce
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Dried Tomato Pasta Sauce
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pesto
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ratatoulie
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Olive Paste thinned with some of the pasta water and a little extra-virgin
olive oil
Eggs
Scrappy Scrambled Eggs
You'll have to figure the carb count based on what veggies you use, but no
matter what you choose it should be minimal enough to be used even in the
induction stage of a high protein diet.
Heat butter in skillet over medium heat until it starts to bubble.
Add eggs, squeeze tofu (equal to about 1/2 of the amount of
eggs) through fingers over skillet or add egg whites equal to half the amount
of the whole eggs, sprinkle with pepper, stir until well mixed, then
allow to cook until the eggs begin to set. Stir, allow to set. When eggs
are almost done sprinkle with sea salt and grated or crumbled
cheese and leftovers. Cover, turn off heat and allow residual
heat to continue cooking the eggs until they are set but not dry which should
be just a couple of minutes.
Cheese:
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cheddar
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cream cheese
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edam
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feta
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gouda
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jack
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mozzarella
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parmesan
Leftovers:
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Meat:
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Cooked Vegetables:
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Raw Vegetables:
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Misc:
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|
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sausage
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bacon
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ham
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chicken
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turkey
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meat balls
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meat loaf, crumbled
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asparagus
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bell pepper
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broccoli
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corn
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mushroom
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onion
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spinach
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zucchini
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basil
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chives
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cilantro
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green onion
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parsley
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sage
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tarragon
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thyme
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tomatoes
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sesame seeds
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tofu
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raw
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baked
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fried
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meat substitutes
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dairy substitutes
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any sauce
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Ground Meat
Use a large, deep pot for this dish so that while you're simmering the stew
it won't spatter all over your stovetop.
Saute 2 cups chopped onion and 2 cups chopped cauliflower over
medium high heat in a little butter or extra-virgin olive oil until the onions
are translucent. Sprinkle with sea salt and black pepper while sauteing.
Add 4 cups chopped cabbage and continue sauteing until the cabbage
is lightly browned and just beginning to lose it's crispness. Sprinkle with
a little more sea salt and black pepper while sauteing.
Add 1 pound ground meat (turkey, chicken, beef, or pork). Continue
sauteing until the meat is browned and no longer pink. Sprinkle with a little
more sea salt and black pepper while sauteing.
Stir in a one pound jar of pasta sauce and a one pound can of chopped
tomatoes. Turn heat down to low. Simmer, uncovered, stirring occasionally
until vegetables are tender, about one hour. The finished dish should be
dry enough to serve on a plate, but still very moist.
Garnish with crumbled feta or shredded dairy mozzarella cheese and finely
diced red bell pepper or tomato.
Bacon
Preheat oven to 350 degrees.
Cook 1/2 pound bacon (preferably turkey) until crisp. Drain off fat
and break into large pieces.
Place 1 recipe
Mashed
Cauliflower in a well oiled shallow baking pan. Sprinkle with
one pound cheddar cheese(preferably low fat), shredded, 2
eggs,cooked bacon, and1 cup mayo(preferably soy
mayo).Stir to mix into cauliflower. If you'd like to freeze this casserole
do so now, otherwise bake for 25-30 minutes, until heated through.
When baking frozen casserole, place in refrigerator the night before so it
can thaw overnight and through the day. If it's not completely thawed, that's
okay. Bake 30-40 minutes at 350 degrees until heated through.
Variations:
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Use cooked cubed ham in place of the bacon
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Use soy bacon or ham in place of the meat bacon and diced or mashed potatoes
in place of the mashed cauliflower.
Fry 6 strips bacon (preferably turkey) until crisp. Drain off fat
and crumble the bacon back into pan. Stir in
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2 pounds fresh or frozen green beans
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1 onion, chopped
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14-16 ounce can tomatoes, sliced or chopped with juice
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pinch of crushed red pepper
Bring to a boil. Lower heat to low, partially cover and simmer for about
20 minutes until beans are crisp-tender. Taste and add sea salt if needed.
Warm Spinach & Bacon Salad
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3 tablespoons plus 1 teaspoon balsamic vinegar
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1 large sweet onion (try a vadellia onion) sliced thin
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4 ounces pancetta or thick-sliced bacon, diced
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4 ounces shitake or white mushrooms, sliced
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1 head frisee, chicory, red leaf, Boston or Romaine lettuce
Dressing:
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1/4 teaspoon salt
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1/8 teaspoon pepper
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2 tablespoons olive oil
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10 oz. fresh spinach
Bring 1-1/2 quarts water to boil in medium saucepan. Remove from heat; stir
in 1 teaspoon vinegar and half the onion slices. Let stand 1 minute; remove
onions and drain on paper towels.
Heat skillet 1 minute over medium heat. Add pancetta or bacon and cook until
crisp. Stir in remaining onion and mushrooms; cook until softened. Stir in
remaining vinegar, salt and pepper. Remove from heat; add olive oil.
Toss spinach, lettuce and onion in large bowl. Toss with warm dressing.
Sandwich Toppings
You must use a Protein Bread
or Protein Bread
Substitute .
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tuna salad
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ham salad
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chicken or turkey salad
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salmon salad (mix some flaked smoked salmon with cream cheese, add a little
dill if you like)
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swiss cheese and ham, proscuito, pastrami, or roastbeef
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cabbage sauteed in butter, and corned beef or roastbeef
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Cabbage Relish (recipe follows) and corned beef, ham, proscuito, or pastrami
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bacon, lettuce and tomato
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cream cheese and cucumber
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cream cheese and smoked salmon, shrimp, crabmeat, or caviar
Cabbage Relish
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vegetable oil
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1 medium onion, chopped
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2 cloves garlic, finely chopped
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2 jalapeno peppers, seeded and finely chopped
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1 green or red pepper, chopped (optional)
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1/2 teaspoon each of ground cumin, ground coriander, ground turmeric, salt
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1 small head green cabbage, shredded or thinly sliced
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2 medium tomatoes, chopped
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1 tablespoon balsamic vinegar ( I prefer balsamic vinegar as it has such
a rich, mellow taste. Try this. Smell the inside of the cap of a bottle of
balsamic, then of regular vinegar. What a difference! Many people have told
me that they don't like dishes with vinegar, yet they love my dishes with
balsamic vinegar. If you don't have balsamic you may use any vinegar you
like, it will just be much tastier with balsamic.)
Thinly coat pan with oil and heat until hot. Saute onion, garlic, jalapeno
peppers, green pepper, spices and salt until onion is tender, about 5 minutes.
Stir in tomatoes and cabbage. Heat to boiling and reduce heat. Cover and
simmer until cabbage is tender, about 12 minutes. Stir in vinegar.
Cabbage Relish is a great substitute for sauerkraut. Not that sauerkraut
is bad for you, but I think Cabbage Relish is a more interesting flavor,
much richer, less sour. It can also be served as a side dish with a carb
or protein meal.
Fish
Flounder Fillets with Cheese
from Family Circle's "Quick Cooks" by Donna Meadow
Preheat oven to 400 degrees.
Fold 6 flounder or bluefish fillets in half crosswise; place in buttered
or oiled pan. Mix 1/3 cup shredded Parmesan and 1/2 cup
mayonnaise. Spread 1 and 1/2 tablespoons over each fillet. Bake 16 minutes.
Fennel Crusted Sea Bass
1 carb per serving. 4 servings.
Preheat oven to 375 degrees F.
In a small dry skillet, toast 1 tablespoon fennel seeds over medium
heat, stirring, until fragrant, 2 to 4 minutes. Transfer to a small bowl
to cool.
With a spice or coffee grinder or mortar and pestle, finely grind fennel
seeds, 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Rub spice
mixture on both sides of 1 pound of sea bass fillets, skinned and
cut into 4 portions.
In a large ovenproof skillet, heat extra-virgin olive oil over medium-high
heat. Add spice encrusted bass and saute until browned, 2 to 3 minutes per
side.
Transfer skillet to oven and bake until fish is opaque in the center, 3 to
7 minutes. Sprinkle with chopped fresh parsley and serve
immediately, with lemon or lime wedges.
Tuna Strata
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1 can 6 1/2 ounces tuna, packed in water, drained and flaked
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2 tablespoons mayo
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2 tablespoons mustard
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8 slices Protein Bread
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1/2 cup shredded Cheddar cheese substitute
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6 egg whites
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1 1/2 cups soymilk or 3/4 cup cream and 3/4 cup water
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1/4 teaspoon hot-pepper sauce
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1/8 teaspoon pepper
Stir together tuna, mayo and mustard in small bowl. Place 4 slices
of Protein Bread in 8x8x2" square pan that's been sprayed with vegetable
oil. Spread tuna mixture evenly over top of bread. Top with cheese. Cover
with remaining bread.
Beat together eggs, milk, hot-pepper sauce and pepper in same same bowl tuna
was mixed in. Pour egg mixture over bread. Cover and refrigerate for at least
6 hours or overnight.
Heat oven to 350 degrees. Bake strata until until top browns and custard
sets, 40-50 minutes. Cool 10-15 minutes before serving.
Variations:
Mexican: Substitute ground or shredded beef or turkey for tuna, Monterey
Jack for Cheddar, and salsa for mustard.
Italian: Swap crumbled Italian sausage for tuna, Mozzarella Tofutti
for Cheddar, and spaghetti sauce for mustard.
American:Replace tuna with cooked sausage and chopped sauteed onion. |