Strawberry-Banana Smoothie
It is funny how certain cravings just strike you out of the blue. Strawberries and bananas have never been a favorite flavor of mine. It might not even make the top 25 flavors I like, but for some reason it sounded really good today. Luckily, it tasted really good as well! I always have frozen bananas (because they get too ripe before we eat them) and strawberries (from when they are in season and super-cheap) on hand, but if you only have fresh you can just toss in some ice cubes to make the smoothie thicker. I added one scoop of protein powder, but you can add more if desired. As is usual, this made much more than I had anticipated, but you can easily halve it. I froze the remaining and just microwaved it on low for 30 seconds for a super-frosty smoothie that was even better than the one I drank fresh out of the blender. I used soy milk, but you can use whatever milk you prefer.
½ medium frozen banana (50 calories, .75 grams protein)
1 cup frozen sliced strawberries (77 calories, 1 gram protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 3 grams protein)
1 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20 grams protein)
1/2 teaspoon pure vanilla extract
Makes 2 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
382 calories and 44.25 grams protein total.
191 calories and 22.13 grams protein per serving.
Showing posts with label make ahead. Show all posts
Showing posts with label make ahead. Show all posts
Tuesday, June 12, 2012
Monday, June 4, 2012
Herb Baked Tomatoes
Herb Baked Tomatoes
When tomatoes are fresh and in season there is nothing better to enjoy – and this is a perfect way to highlight their flavor. Roasting them really brings out their flavor, and it is also a good way to make even uninspiring winter tomatoes taste great! You can add more fresh herbs to this dish, but do so after roasting or else they will burn. I use an olive oil spray which reduces the amount of oil you need to use to coat the tomatoes, but brushing or drizzling the oil on works just fine – just watch the amount you use. I like serving these tomatoes piping hot with fresh Mozzarella cheese and a simple spinach or Mesclun salad to balance out the meal - but they are also good if you want to make them in advance and enjoy them at room temperature. I try to keep side dishes in the 50-calorie range (or even lower), and this one fits the bill well. Usually I will choose a pretty small tomato for myself and be even lighter with the olive oil for “my” tomato and give my family or guests the larger, more calorific ones.
6 medium ripe tomatoes (156 calories, 6 grams protein)
Coarse sea salt
Freshly ground black pepper
1 tablespoon herbes de Provence or favorite herb mixture
1 tablespoons olive oil (119 calories)
Preheat the oven to 400 degrees and lightly grease a baking dish. Cut the tops off of each tomato, making sure to remove the entire stem. Place the tomatoes in the prepared dish and sprinkle liberally with salt, pepper, herbs, and the olive oil. Bake for 15-20 minutes, or until the tomatoes are soft, but still hold their shape. Serve hot.
Makes 6 servings.
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes
312 calories and 6 grams protein total.
52 calories and 1 gram protein per serving.
When tomatoes are fresh and in season there is nothing better to enjoy – and this is a perfect way to highlight their flavor. Roasting them really brings out their flavor, and it is also a good way to make even uninspiring winter tomatoes taste great! You can add more fresh herbs to this dish, but do so after roasting or else they will burn. I use an olive oil spray which reduces the amount of oil you need to use to coat the tomatoes, but brushing or drizzling the oil on works just fine – just watch the amount you use. I like serving these tomatoes piping hot with fresh Mozzarella cheese and a simple spinach or Mesclun salad to balance out the meal - but they are also good if you want to make them in advance and enjoy them at room temperature. I try to keep side dishes in the 50-calorie range (or even lower), and this one fits the bill well. Usually I will choose a pretty small tomato for myself and be even lighter with the olive oil for “my” tomato and give my family or guests the larger, more calorific ones.
6 medium ripe tomatoes (156 calories, 6 grams protein)
Coarse sea salt
Freshly ground black pepper
1 tablespoon herbes de Provence or favorite herb mixture
1 tablespoons olive oil (119 calories)
Preheat the oven to 400 degrees and lightly grease a baking dish. Cut the tops off of each tomato, making sure to remove the entire stem. Place the tomatoes in the prepared dish and sprinkle liberally with salt, pepper, herbs, and the olive oil. Bake for 15-20 minutes, or until the tomatoes are soft, but still hold their shape. Serve hot.
Makes 6 servings.
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes
312 calories and 6 grams protein total.
52 calories and 1 gram protein per serving.
Wednesday, November 23, 2011
Strawberry-Watermelon Frozen Yogurt
Strawberry-Watermelon Frozen Yogurt
I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.
1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia) Dash salt
Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
209 calories, 32 grams protein
I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.
1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia) Dash salt
Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
209 calories, 32 grams protein
Wednesday, October 19, 2011
Vegetarian “Oyster” Sauce
Vegetarian “Oyster” Sauce
I do really like oyster sauce, and use it in a lot of Asian inspired recipes. However, the commercial versions are not vegetarian and frequently have lots of corn syrup and/or sugar added to them. This does not taste exactly like oyster sauce (which is not surprising given that a lot of the flavor does come from oysters) but does make for a fantastic substitute and very tasty sauce. You can add it to stir fries, drizzle it on cooked vegetables, serve with seafood, chicken, sliders, or burgers, and of course, use it as a substitute for traditional oyster sauce. This is exactly how I make it every time, and I think it is the best version I have tried, but you can make a very good sauce using other types of broth or bouillon. If you cannot find the black beans, you can use a brown or black bean sauce that you can find in the Asian section of your local grocery store – but they almost always have sugar or corn syrup added to them. I love the Better Than Bouillon soup bases, and use them all the time – but you can use your favorite broth, stock, or bouillon – just make sure it is a very strong ½ cup of broth that you end up starting with.
½ cup plus 1 tablespoon water, divided
2 teaspoons vegetarian beef, mushroom, or vegetable bouillon concentrate (for testing we used Vegetarian “No Beef” Better Than Bouillon) (20 calories, 2 grams protein)
2 finely ground Chinese fermented black beans(35 calories, 4 grams protein)
1 tablespoon granular sugar substitute (for testing we used Erythritol) (5 calories)
2 tablespoons low sodium soy sauce (20 calories, 2 grams protein)
1 tablespoon mirin (25 calories)
1 ½ teaspoons cornstarch (8 calories)
Heat ½ cup water to boiling in a small, heavy saucepan and add the bouillon and black beans. Bring to a boil, then add the soy sauce, mirin, and sugar substitute. Return to a boil, then reduce the heat to low and simmer for at least 15 minutes. Before serving or preparing to chill for future use, mix together the remaining tablespoon water and cornstarch in a small bowl and whisk into the sauce. Cook, stirring constantly, over medium heat until the sauce has thickened. Serve immediately, or cool and store in a tightly sealed container in the refrigerator for up to a week.
Makes about 1 cup sauce.
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Total Time: 30 minutes
113 calories and 8 grams protein total
14 calories and 1 gram protein per tablespoon
I do really like oyster sauce, and use it in a lot of Asian inspired recipes. However, the commercial versions are not vegetarian and frequently have lots of corn syrup and/or sugar added to them. This does not taste exactly like oyster sauce (which is not surprising given that a lot of the flavor does come from oysters) but does make for a fantastic substitute and very tasty sauce. You can add it to stir fries, drizzle it on cooked vegetables, serve with seafood, chicken, sliders, or burgers, and of course, use it as a substitute for traditional oyster sauce. This is exactly how I make it every time, and I think it is the best version I have tried, but you can make a very good sauce using other types of broth or bouillon. If you cannot find the black beans, you can use a brown or black bean sauce that you can find in the Asian section of your local grocery store – but they almost always have sugar or corn syrup added to them. I love the Better Than Bouillon soup bases, and use them all the time – but you can use your favorite broth, stock, or bouillon – just make sure it is a very strong ½ cup of broth that you end up starting with.
½ cup plus 1 tablespoon water, divided
2 teaspoons vegetarian beef, mushroom, or vegetable bouillon concentrate (for testing we used Vegetarian “No Beef” Better Than Bouillon) (20 calories, 2 grams protein)
2 finely ground Chinese fermented black beans(35 calories, 4 grams protein)
1 tablespoon granular sugar substitute (for testing we used Erythritol) (5 calories)
2 tablespoons low sodium soy sauce (20 calories, 2 grams protein)
1 tablespoon mirin (25 calories)
1 ½ teaspoons cornstarch (8 calories)
Heat ½ cup water to boiling in a small, heavy saucepan and add the bouillon and black beans. Bring to a boil, then add the soy sauce, mirin, and sugar substitute. Return to a boil, then reduce the heat to low and simmer for at least 15 minutes. Before serving or preparing to chill for future use, mix together the remaining tablespoon water and cornstarch in a small bowl and whisk into the sauce. Cook, stirring constantly, over medium heat until the sauce has thickened. Serve immediately, or cool and store in a tightly sealed container in the refrigerator for up to a week.
Makes about 1 cup sauce.
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Total Time: 30 minutes
113 calories and 8 grams protein total
14 calories and 1 gram protein per tablespoon
Friday, September 30, 2011
Roasted Pepper “Cocktail” Sauce
Roasted Pepper “Cocktail” Sauce
This is one of those “happy accident” recipes. I wanted a sauce for shrimp that was a bit different than a typical cocktail sauce and had planned on making a tomato-horseradish-yogurt sauce. Except I did not have any tomatoes or even tomato-based products in the house. I did have some fresh basil and oregano and some leftover roasted peppers, so I decided to have some fun! The result was a little different (and I strongly do not suggest try mixing horseradish, basil and oregano. Yuk.) but there was potential and with a few changes I ended up with a great, high protein alternative to cocktail sauce. It is great with shrimp, crab (real or artificial), and lots of other cooked fish and seafood – with tilapia and cod being two other favorites. I also really like it on celery, but I have some oddball taste buds and my other taste testers were not big fans of the combo. I have made it with both jarred roasted red peppers in water and freshly roasted peppers with good results. If using commercial peppers, just try to piece together about four peppers from the pieces in your jars – it should be about 1 1/3 jars, but it depends on the brand and how tightly packed they are. Want even more protein? This sauce thoroughly covers the taste of protein powder if you need an extra boost. It is also gentler on some stomachs than traditional cocktail sauce, and you can make it even kinder by reducing the amount of horseradish. If you do not have fresh parsley, just omit it rather than using dried parsley. The sauce will still be tasty – but is tastier with it. The sauce is even better if you can make it at least four hours in advance, and you can make it up to three days ahead of time – just stir it well before serving it.
4 medium roasted red bell peppers (about 2 pounds) or 1-2 12-ounce jars drained roasted red peppers in water (for testing we used fresh peppers) (148 calories, 4.8 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 10.6 grams protein)
2-3 tablespoons prepared horseradish (21 calories, .6 grams protein)
2 tablespoons minced fresh parsley
1 tablespoon lemon juice
2 teaspoons crushed garlic cloves
Salt
Freshly ground black pepper
Combine all of the ingredients in a food processor or blender and process until smooth. Serve immediately, or cover and refrigerate for up to three days before serving, mixing quickly with a spoon right before serving.
Makes 10 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
229 calories and 16 grams protein total
22.9 calories and 1.6 grams protein per serving
This is one of those “happy accident” recipes. I wanted a sauce for shrimp that was a bit different than a typical cocktail sauce and had planned on making a tomato-horseradish-yogurt sauce. Except I did not have any tomatoes or even tomato-based products in the house. I did have some fresh basil and oregano and some leftover roasted peppers, so I decided to have some fun! The result was a little different (and I strongly do not suggest try mixing horseradish, basil and oregano. Yuk.) but there was potential and with a few changes I ended up with a great, high protein alternative to cocktail sauce. It is great with shrimp, crab (real or artificial), and lots of other cooked fish and seafood – with tilapia and cod being two other favorites. I also really like it on celery, but I have some oddball taste buds and my other taste testers were not big fans of the combo. I have made it with both jarred roasted red peppers in water and freshly roasted peppers with good results. If using commercial peppers, just try to piece together about four peppers from the pieces in your jars – it should be about 1 1/3 jars, but it depends on the brand and how tightly packed they are. Want even more protein? This sauce thoroughly covers the taste of protein powder if you need an extra boost. It is also gentler on some stomachs than traditional cocktail sauce, and you can make it even kinder by reducing the amount of horseradish. If you do not have fresh parsley, just omit it rather than using dried parsley. The sauce will still be tasty – but is tastier with it. The sauce is even better if you can make it at least four hours in advance, and you can make it up to three days ahead of time – just stir it well before serving it.
4 medium roasted red bell peppers (about 2 pounds) or 1-2 12-ounce jars drained roasted red peppers in water (for testing we used fresh peppers) (148 calories, 4.8 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 10.6 grams protein)
2-3 tablespoons prepared horseradish (21 calories, .6 grams protein)
2 tablespoons minced fresh parsley
1 tablespoon lemon juice
2 teaspoons crushed garlic cloves
Salt
Freshly ground black pepper
Combine all of the ingredients in a food processor or blender and process until smooth. Serve immediately, or cover and refrigerate for up to three days before serving, mixing quickly with a spoon right before serving.
Makes 10 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
229 calories and 16 grams protein total
22.9 calories and 1.6 grams protein per serving
Tuesday, September 27, 2011
Roasted Peppers
Roasted Peppers
I adore roasted peppers. I love the intense flavor, the smell of them roasting, and the diversity of the many ways you can use them. I roast all different types, from fragrant red bell peppers to fiery hot Scotch bonnet peppers. You can roast virtually any type of pepper – just be very careful when handling hotter peppers, both in preparation and when opening the oven door. I once got a lungful of very, very hot peppery air and it was not very pleasant. I like roasting bell peppers best because I love their smoky sweet flavor, but Italian sweet peppers, Anaheim peppers, and all of my favorite hot peppers work great when roasted. You can use these peppers in hundreds of recipes. If they hang around long enough. If you make large batches, they do freeze well, can be canned, and store for quite a while in the refrigerator. For canning and chilling, cover them with water with a drop or two of vinegar or lemon juice added. For freezing, I freeze them on baking sheets in different portions (whole pepper, half pepper, chunks, etc.) and then package them in freezer bags once they are frozen solid.
Peppers (any variety of shapes, sizes, colors, and varieties depending on recipe)
Preheat your broiler and line a heavy broiler-safe baking sheet with foil. Halve the peppers lengthwise. Remove all of the seeds and the membranes. Place the peppers, cut side down, on the prepared baking sheet. Gently press down and flatten the peppers to provide a flat broiling surface. Broil 4 inches from the broiler until the peppers are blackened and charred. If some peppers cook sooner, remove them from the baking sheet and return the rest of the peppers to the oven. Place the roasted peppers in a heavy duty plastic bag with the seal tightly closed for 20 minutes. Do not skip this step as this "steaming" period is what makes the skin easily removed from the peppers. Peel the peppers and discard the skin. Eat the peppers plain, store for later, or use in a wide variety of recipes.
I adore roasted peppers. I love the intense flavor, the smell of them roasting, and the diversity of the many ways you can use them. I roast all different types, from fragrant red bell peppers to fiery hot Scotch bonnet peppers. You can roast virtually any type of pepper – just be very careful when handling hotter peppers, both in preparation and when opening the oven door. I once got a lungful of very, very hot peppery air and it was not very pleasant. I like roasting bell peppers best because I love their smoky sweet flavor, but Italian sweet peppers, Anaheim peppers, and all of my favorite hot peppers work great when roasted. You can use these peppers in hundreds of recipes. If they hang around long enough. If you make large batches, they do freeze well, can be canned, and store for quite a while in the refrigerator. For canning and chilling, cover them with water with a drop or two of vinegar or lemon juice added. For freezing, I freeze them on baking sheets in different portions (whole pepper, half pepper, chunks, etc.) and then package them in freezer bags once they are frozen solid.
Peppers (any variety of shapes, sizes, colors, and varieties depending on recipe)
Preheat your broiler and line a heavy broiler-safe baking sheet with foil. Halve the peppers lengthwise. Remove all of the seeds and the membranes. Place the peppers, cut side down, on the prepared baking sheet. Gently press down and flatten the peppers to provide a flat broiling surface. Broil 4 inches from the broiler until the peppers are blackened and charred. If some peppers cook sooner, remove them from the baking sheet and return the rest of the peppers to the oven. Place the roasted peppers in a heavy duty plastic bag with the seal tightly closed for 20 minutes. Do not skip this step as this "steaming" period is what makes the skin easily removed from the peppers. Peel the peppers and discard the skin. Eat the peppers plain, store for later, or use in a wide variety of recipes.
Thursday, September 22, 2011
Slow Cooker Creamy Salsa Chicken
Slow Cooker Creamy Salsa Chicken
This favorite pre-op slow cooker recipe was very easy to modify for my new diet – and is still just as easy and tasty! You can use chicken or turkey tenders or boneless thighs in this recipe, and can also use frozen chicken – and just add 2-4 hours to the cooking time. I usually make it this way and it does result in a slightly moister chicken, and makes it a snap to put it again if you forget to take the meat out of the freezer. I love using homemade salsa, and usually use my Quick Salsa, but you can use any commercial salsa – just make sure to check for added sugars or corn syrup as many commercial salsas do have them added. If you would rather have a thicker sauce, drain some of the liquid from the salsa before adding it as the sauce will not thicken or reduce as it cooks. I usually will add a generous amount of hot peppers or hot sauce when serving and top with yogurt – but your favorite cheese, sour cream, scallions, cilantro, or other typical Mexican toppings are great to add as well. This does freeze very well, and tastes better the next day if you want to make it ahead of time.
4 boneless, skinless chicken breast halves (for testing we used 2 pounds) (1024 calories, 184 grams protein)
4 cups salsa (for testing we used our Quick Salsa) (265 calories, 8.3 grams protein)
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
1 teaspoon ground cumin
Salt
Freshly ground black pepper
1 3-ounce package light or regular cream cheese (for testing we used Neufchatel 1/3 less fat cream cheese) (210 calories, 6 grams protein)
Combine the chicken, salsa, beans, and spices in a slow cooker and mix to combine. Cover and cook on high for 4-6 hours or low for 6-8 hours. Add the cream cheese and stir until the cream cheese melts and forms a smooth, creamy sauce.
Makes 12 servings.
Preparation Time: 5 minutes
Cooking Time: 4 hours
Total Time: 4 hours, 5 minutes
2379 calories, 275 grams protein total
198.25 calories, 22.9 grams protein per serving
This favorite pre-op slow cooker recipe was very easy to modify for my new diet – and is still just as easy and tasty! You can use chicken or turkey tenders or boneless thighs in this recipe, and can also use frozen chicken – and just add 2-4 hours to the cooking time. I usually make it this way and it does result in a slightly moister chicken, and makes it a snap to put it again if you forget to take the meat out of the freezer. I love using homemade salsa, and usually use my Quick Salsa, but you can use any commercial salsa – just make sure to check for added sugars or corn syrup as many commercial salsas do have them added. If you would rather have a thicker sauce, drain some of the liquid from the salsa before adding it as the sauce will not thicken or reduce as it cooks. I usually will add a generous amount of hot peppers or hot sauce when serving and top with yogurt – but your favorite cheese, sour cream, scallions, cilantro, or other typical Mexican toppings are great to add as well. This does freeze very well, and tastes better the next day if you want to make it ahead of time.
4 boneless, skinless chicken breast halves (for testing we used 2 pounds) (1024 calories, 184 grams protein)
4 cups salsa (for testing we used our Quick Salsa) (265 calories, 8.3 grams protein)
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
1 teaspoon ground cumin
Salt
Freshly ground black pepper
1 3-ounce package light or regular cream cheese (for testing we used Neufchatel 1/3 less fat cream cheese) (210 calories, 6 grams protein)
Combine the chicken, salsa, beans, and spices in a slow cooker and mix to combine. Cover and cook on high for 4-6 hours or low for 6-8 hours. Add the cream cheese and stir until the cream cheese melts and forms a smooth, creamy sauce.
Makes 12 servings.
Preparation Time: 5 minutes
Cooking Time: 4 hours
Total Time: 4 hours, 5 minutes
2379 calories, 275 grams protein total
198.25 calories, 22.9 grams protein per serving
Wednesday, September 21, 2011
Quick Salsa
Quick Salsa
This is my favorite quick recipe for salsa. I do love a salsa made with fresh tomatoes, but not only does it take longer to make, it also requires good tomatoes, which have a very short window of opportunity here. You can finely dice the ingredients and toss them in a bowl if you do not have a food processor or blender. I love the Muir Glen Fire Roasted Tomatoes - or more accurately, I am addicted to them, but you can use your favorite diced canned tomatoes. You can use any type of onion you like – regular, sweet, or red and can also use a bunch of scallions instead. Your favorite chile peppers, or a blend of chile peppers, sweet peppers, or fresh cilantro (or less traditionally, Mexican oregano or parsley) can all be added as well for great variations. Depending on how thick you want your salsa to be, you can drain some or all of the liquid from the tomatoes before adding them to the food processor. I usually drain the first can completely, then drain the liquid from the second can into the empty first can and then add just enough until it is the consistency I want it to be. However, especially when I am using this salsa for soups or other dishes that need liquid, I will keep all the liquid. This is best made at least a few hours in advance and can be stored for a week in the refrigerator.
1 large onion (44 calories, 1.2 grams protein)
3 jalapeno peppers (12 calories, .6 grams protein)
3 peeled garlic cloves (12 calories, .6 grams protein)
2 14.5-ounce cans diced fire roasted or regular tomatoes (for testing we used Muir Glen Fire Roasted Tomatoes) (240 calories, 8 grams protein)
3 tablespoons lime juice (23 calories)
1 teaspoon ground cumin
Sugar substitute equal to 1 teaspoon sugar (for testing we used liquid stevia)
Salt
Freshly ground black pepper
Cut the onion if needed to fit into your blender or food processor and add it along with the jalapenos and garlic to a blender or food processor. Process until the onion and peppers are very finely minced. Add the remaining ingredients and pulse until the mixture is well-mixed. Serve immediately, or chill for several hours and serve cold or at room temperature.
Makes about 5 cups salsa.
Preparation Time: 5 minutes
Total Time: 5 minutes
331 calories, 10.4 grams protein total
16.6 calories, .5 grams protein per ¼ cup serving
This is my favorite quick recipe for salsa. I do love a salsa made with fresh tomatoes, but not only does it take longer to make, it also requires good tomatoes, which have a very short window of opportunity here. You can finely dice the ingredients and toss them in a bowl if you do not have a food processor or blender. I love the Muir Glen Fire Roasted Tomatoes - or more accurately, I am addicted to them, but you can use your favorite diced canned tomatoes. You can use any type of onion you like – regular, sweet, or red and can also use a bunch of scallions instead. Your favorite chile peppers, or a blend of chile peppers, sweet peppers, or fresh cilantro (or less traditionally, Mexican oregano or parsley) can all be added as well for great variations. Depending on how thick you want your salsa to be, you can drain some or all of the liquid from the tomatoes before adding them to the food processor. I usually drain the first can completely, then drain the liquid from the second can into the empty first can and then add just enough until it is the consistency I want it to be. However, especially when I am using this salsa for soups or other dishes that need liquid, I will keep all the liquid. This is best made at least a few hours in advance and can be stored for a week in the refrigerator.
1 large onion (44 calories, 1.2 grams protein)
3 jalapeno peppers (12 calories, .6 grams protein)
3 peeled garlic cloves (12 calories, .6 grams protein)
2 14.5-ounce cans diced fire roasted or regular tomatoes (for testing we used Muir Glen Fire Roasted Tomatoes) (240 calories, 8 grams protein)
3 tablespoons lime juice (23 calories)
1 teaspoon ground cumin
Sugar substitute equal to 1 teaspoon sugar (for testing we used liquid stevia)
Salt
Freshly ground black pepper
Cut the onion if needed to fit into your blender or food processor and add it along with the jalapenos and garlic to a blender or food processor. Process until the onion and peppers are very finely minced. Add the remaining ingredients and pulse until the mixture is well-mixed. Serve immediately, or chill for several hours and serve cold or at room temperature.
Makes about 5 cups salsa.
Preparation Time: 5 minutes
Total Time: 5 minutes
331 calories, 10.4 grams protein total
16.6 calories, .5 grams protein per ¼ cup serving
Wednesday, September 14, 2011
Serrano Chile-Garlic-Lime Chicken Sliders
Serrano Chile-Garlic-Lime Chicken Sliders
I love sliders. And these are especially moist and delicious – with a really good touch of heat. You can use ground turkey if you would rather, and you can also grind your own meat – which is what I usually do, but is a lot of fuss for most people. When I do, I grind all of the ingredients together for a more uniform burger that does not have chunks of onion and peppers. Both versions are good, but they are a bit different. You can also use your favorite hot pepper, including jalapenos. Please note – these are spicy little devils, so if you are unsure about the heat, cut the seasonings in half or increase the amount of chicken, or serve with a plain yogurt sauce, Cilantro-Lime Yogurt Sauce, or Spicy Jalapeno Yogurt Sauce.
1 1/2 pounds ground chicken (1080 calories, 132 grams protein)
Zest and juice from ½ lime (10 calories)
1/2 cup minced onion (32 calories, .9 grams protein)
3 minced garlic cloves (12 calories)
1 tablespoon minced serrano chile with seeds (or to taste)
2 teaspoons ground cumin
2 teaspoons smoked paprika or regular paprika
Salt
Freshly ground black pepper
Preheat your grill to medium, or heat a large, heavy skillet over medium heat and grease with non-stick cooking spray. Mix together all of the ingredients in a small bowl. Form into eight 1/2"-thick patties. Grill or fry until cooked through, about five minutes per side.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Makes 8 servings.
1134 calories and 133 grams protein total
142 calories and 16.6 grams protein per slider
I love sliders. And these are especially moist and delicious – with a really good touch of heat. You can use ground turkey if you would rather, and you can also grind your own meat – which is what I usually do, but is a lot of fuss for most people. When I do, I grind all of the ingredients together for a more uniform burger that does not have chunks of onion and peppers. Both versions are good, but they are a bit different. You can also use your favorite hot pepper, including jalapenos. Please note – these are spicy little devils, so if you are unsure about the heat, cut the seasonings in half or increase the amount of chicken, or serve with a plain yogurt sauce, Cilantro-Lime Yogurt Sauce, or Spicy Jalapeno Yogurt Sauce.
1 1/2 pounds ground chicken (1080 calories, 132 grams protein)
Zest and juice from ½ lime (10 calories)
1/2 cup minced onion (32 calories, .9 grams protein)
3 minced garlic cloves (12 calories)
1 tablespoon minced serrano chile with seeds (or to taste)
2 teaspoons ground cumin
2 teaspoons smoked paprika or regular paprika
Salt
Freshly ground black pepper
Preheat your grill to medium, or heat a large, heavy skillet over medium heat and grease with non-stick cooking spray. Mix together all of the ingredients in a small bowl. Form into eight 1/2"-thick patties. Grill or fry until cooked through, about five minutes per side.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Makes 8 servings.
1134 calories and 133 grams protein total
142 calories and 16.6 grams protein per slider
Cilantro-Lime Yogurt Sauce
Cilantro-Lime Yogurt Sauce
This is terrible to say, but I do not like this sauce! I am one of those individuals who hate the taste of cilantro (it tastes like soap to me) which is a unique genetic trait. But since most people like cilantro and it pairs with so many other dishes I made my testers try this recipe for me and it was a hit! Hate cilantro too? You can use parsley, basil, lemon thyme...or whatever herb will pair well with your dish. They use it on meat, mixed with salsa, and served as a vegetable dip. This sauce is thin because of the lime juice, but you can use yogurt cheese (Greek yogurt drained overnight using cheesecloth or a tea towel to removed some of the liquid) or add some protein powder or xanthan gum to thicken it if you need or want a thicker dip. Another good thickener is an ounce or two of melted cream cheese, which will stiffen the sauce as it chills. You can also use sour cream in place of part or all of the yogurt. 1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
½ cup finely minced fresh cilantro
Zest and juice from ½ lime (10 calories)
Dash cayenne pepper (or to taste)
Salt
Freshly ground black pepper
Combine all of the ingredients in a small bowl. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
250 calories and 43.5 grams protein total
41.7 calories and 7.3 grams protein per ¼ cup serving
This is terrible to say, but I do not like this sauce! I am one of those individuals who hate the taste of cilantro (it tastes like soap to me) which is a unique genetic trait. But since most people like cilantro and it pairs with so many other dishes I made my testers try this recipe for me and it was a hit! Hate cilantro too? You can use parsley, basil, lemon thyme...or whatever herb will pair well with your dish. They use it on meat, mixed with salsa, and served as a vegetable dip. This sauce is thin because of the lime juice, but you can use yogurt cheese (Greek yogurt drained overnight using cheesecloth or a tea towel to removed some of the liquid) or add some protein powder or xanthan gum to thicken it if you need or want a thicker dip. Another good thickener is an ounce or two of melted cream cheese, which will stiffen the sauce as it chills. You can also use sour cream in place of part or all of the yogurt. 1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
½ cup finely minced fresh cilantro
Zest and juice from ½ lime (10 calories)
Dash cayenne pepper (or to taste)
Salt
Freshly ground black pepper
Combine all of the ingredients in a small bowl. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
250 calories and 43.5 grams protein total
41.7 calories and 7.3 grams protein per ¼ cup serving
Spicy Jalapeno Yogurt Sauce
Spicy Jalapeno Yogurt Sauce
I love the combination of spicy jalapenos and cool, creamy yogurt, and this recipe is a wonderful way to combine the two. I use this a lot as a salad dressing by thinning it with a little milk (and usually sliding in a little unflavored protein powder) but also love it on meats, roasted or fresh vegetables, and fish. You can use either fresh or pickled jalapeno peppers, and can also adjust the amount of peppers you use to suit your taste. There is also quite a bit of garlic in this sauce – so if you would prefer a milder sauce, simply use just one or two cloves.
¼ cup sliced jalapeno peppers (10 calories)
¼ cup chopped red onion (16 calories, .4 grams protein) 3 minced garlic cloves (12 calories)
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, onion, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
278 calories and 465 grams protein total
46 calories and 7.3 grams protein per ¼ cup serving
I love the combination of spicy jalapenos and cool, creamy yogurt, and this recipe is a wonderful way to combine the two. I use this a lot as a salad dressing by thinning it with a little milk (and usually sliding in a little unflavored protein powder) but also love it on meats, roasted or fresh vegetables, and fish. You can use either fresh or pickled jalapeno peppers, and can also adjust the amount of peppers you use to suit your taste. There is also quite a bit of garlic in this sauce – so if you would prefer a milder sauce, simply use just one or two cloves.
¼ cup sliced jalapeno peppers (10 calories)
¼ cup chopped red onion (16 calories, .4 grams protein) 3 minced garlic cloves (12 calories)
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, onion, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
278 calories and 465 grams protein total
46 calories and 7.3 grams protein per ¼ cup serving
Tuesday, September 13, 2011
Tuna, Tomato, and Cannellini Bean Salad
Tuna, Tomato, and Cannellini Bean Salad
No-cook main dish salads are a staple in my household during the summer. Our kitchen is always the hottest room in the house, and using the oven or stove increases the temperature substantially. Which makes recipes like this one a blessing. It is quick, easy, and inexpensive to throw together. This recipe is one of my favorite dishes to serve during the summer, and I was thrilled that it worked so well for my post-op life. Even better, for family gatherings where they have enjoyed this salad in the past I can bring it and enjoy the family dinner without feeling like I am totally separate from everyone else, which at times is nice. I mix together the bean mixture ahead of time as it stores well for several days in the refrigerator, but have found that you should not mix it with the greens until right before serving.
7 ounce can drained and flaked tuna, with 1 tablespoon tuna juice reserved (for testing we used light tuna in water) (191 calories, 42.1 grams protein)
3 tablespoons red wine vinegar
1 tablespoon balsamic vinegar (10 calories)
1 tablespoons olive oil (119 calories)
Crushed red pepper to taste
Salt
Freshly ground black pepper
15 ounces drained and rinsed cannellini beans (350 calories, 24.5 grams protein)
3/4 cup halved grape or cherry tomatoes (28 calories, 1.5 grams protein)
1 bunch minced scallions (30 calories, 1.8 grams protein)
1/2 cup minced basil
4 minced garlic cloves (16 calories, .8 grams protein)
8 cups washed and torn salad greens (for testing we used spinach) (56 calories, 6.9 grams protein)
Mix together the reserved tuna juice, vinegars and oil in a small bowl. Season to taste with the red pepper, salt, and black pepper. Add the beans, tuna, tomatoes, scallions, basil, and garlic and mix well. Add the salad greens and toss well before serving.
Makes 4 main dish servings or 8 bariatric or appetizer servings
Preparation time: 10 minutes
800 calories, 77.6 grams protein total
200 calories, 19.4 grams protein per serving (based on four servings)
100 calories, 9.7 grams protein per serving (based on eight servings)
No-cook main dish salads are a staple in my household during the summer. Our kitchen is always the hottest room in the house, and using the oven or stove increases the temperature substantially. Which makes recipes like this one a blessing. It is quick, easy, and inexpensive to throw together. This recipe is one of my favorite dishes to serve during the summer, and I was thrilled that it worked so well for my post-op life. Even better, for family gatherings where they have enjoyed this salad in the past I can bring it and enjoy the family dinner without feeling like I am totally separate from everyone else, which at times is nice. I mix together the bean mixture ahead of time as it stores well for several days in the refrigerator, but have found that you should not mix it with the greens until right before serving.
7 ounce can drained and flaked tuna, with 1 tablespoon tuna juice reserved (for testing we used light tuna in water) (191 calories, 42.1 grams protein)
3 tablespoons red wine vinegar
1 tablespoon balsamic vinegar (10 calories)
1 tablespoons olive oil (119 calories)
Crushed red pepper to taste
Salt
Freshly ground black pepper
15 ounces drained and rinsed cannellini beans (350 calories, 24.5 grams protein)
3/4 cup halved grape or cherry tomatoes (28 calories, 1.5 grams protein)
1 bunch minced scallions (30 calories, 1.8 grams protein)
1/2 cup minced basil
4 minced garlic cloves (16 calories, .8 grams protein)
8 cups washed and torn salad greens (for testing we used spinach) (56 calories, 6.9 grams protein)
Mix together the reserved tuna juice, vinegars and oil in a small bowl. Season to taste with the red pepper, salt, and black pepper. Add the beans, tuna, tomatoes, scallions, basil, and garlic and mix well. Add the salad greens and toss well before serving.
Makes 4 main dish servings or 8 bariatric or appetizer servings
Preparation time: 10 minutes
800 calories, 77.6 grams protein total
200 calories, 19.4 grams protein per serving (based on four servings)
100 calories, 9.7 grams protein per serving (based on eight servings)
Wednesday, September 7, 2011
Wendy's-Style Chili
Wendy's-Style Chili
By special request, I offer you a bariatric-friendly version of the ever-popular Wendy's Chili. One of the most post-op friendly fast food choices, multiple people have requested a similar style recipe that they can make at home. This one gets rave reviews for being as tasty as the original, easy to make, and much healthier as well. Wendy's uses ground beef, but this chili is excellent with ground turkey and a bit of beef stock concentrate added for that “beefy” flavor. You can use a ground beef with more or less fat content, but the 90% seemed to produce the most genuine style chili. You can add or omit any of the fresh vegetables and the chili will still be just as tasty. They also use regular sugar in their chili, but the substitution of Splenda or Stevia (or your favorite heat-stable artificial sweetener) does not make for a different taste and is obviously more bariatric-friendly. The longer you cook the chili, the more the flavors will develop – but that also means that the chili will get a bit spicier over time. Start with the lower amount of chili powder, and adjust as needed to suit your taste. There is a lot more salt in their chili as well, but we have used just a bit of salt, so if you prefer it saltier you can add it to the pot or at the table. This does freeze well, but you can also cut the recipe in half or quarter if you do not want to make a whole ton of chili! You can also saute the meat and vegetables the night before and toss everything in a slow cooker and cook on low for 4-6 hours. The nutritional information is based on a one cup serving, which is more than early post-ops will be able to eat, so adjust your numbers accordingly.
2 pounds ground beef or turkey (for nutritional information I used 99% lean ground turkey) (1000 calories, 208 grams protein)
2 cups chopped onion (64 calories, 1.6 grams protein)
½ cup diced celery (10 calories)
1/2 cup diced green bell pepper (15 calories)
3 minced garlic cloves (12 calories)
1 quart tomato juice or V-8 juice (for nutritional information I used tomato juice) (164 calories, 7.2 grams protein)
1 29-ounce can pureed tomatoes (360 calories, 14.4 grams protein)
1 15-ounce can red kidney beans (drained and rinsed) (387 calories, 24.3 grams protein)
3-4 tablespoons chili powder (for nutritional information I used 3 tablespoons) (64 calories, 3 grams protein)
2 packets Splenda or Stevia or 2 drops liquid Sucralose or liquid Stevia (for testing purposes we used liquid Sucralose
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
Dash cayenne pepper
Salt
Freshly ground black pepper
Heat a large (6-8 quart) stock pot over medium-high heat. Brown the ground beef or turkey well, then remove from the pot and drain off most of the fat, leaving about a tablespoon of fat in the pan. Add the onion and saute for 3-4 minutes, or until translucent. Add the celery and peppers and saute for 2-3 minutes, or until slightly tender. Add the garlic and saute for 1-2 minutes, or until the garlic is fragrant. Add the rest of the ingredients and bring to a boil. Cover, reduce the heat, and simmer for 1 1/2-2 hours, stirring occasionally.
Makes about 12 1-cup servings.
Preparation Time: 10 minutes
Cooking Time: 2 hours
Total Time: 2 hours, 10 minutes
2076 calories, 258.5 grams protein total
173 calories, 21.5 grams protein per serving
By special request, I offer you a bariatric-friendly version of the ever-popular Wendy's Chili. One of the most post-op friendly fast food choices, multiple people have requested a similar style recipe that they can make at home. This one gets rave reviews for being as tasty as the original, easy to make, and much healthier as well. Wendy's uses ground beef, but this chili is excellent with ground turkey and a bit of beef stock concentrate added for that “beefy” flavor. You can use a ground beef with more or less fat content, but the 90% seemed to produce the most genuine style chili. You can add or omit any of the fresh vegetables and the chili will still be just as tasty. They also use regular sugar in their chili, but the substitution of Splenda or Stevia (or your favorite heat-stable artificial sweetener) does not make for a different taste and is obviously more bariatric-friendly. The longer you cook the chili, the more the flavors will develop – but that also means that the chili will get a bit spicier over time. Start with the lower amount of chili powder, and adjust as needed to suit your taste. There is a lot more salt in their chili as well, but we have used just a bit of salt, so if you prefer it saltier you can add it to the pot or at the table. This does freeze well, but you can also cut the recipe in half or quarter if you do not want to make a whole ton of chili! You can also saute the meat and vegetables the night before and toss everything in a slow cooker and cook on low for 4-6 hours. The nutritional information is based on a one cup serving, which is more than early post-ops will be able to eat, so adjust your numbers accordingly.
2 pounds ground beef or turkey (for nutritional information I used 99% lean ground turkey) (1000 calories, 208 grams protein)
2 cups chopped onion (64 calories, 1.6 grams protein)
½ cup diced celery (10 calories)
1/2 cup diced green bell pepper (15 calories)
3 minced garlic cloves (12 calories)
1 quart tomato juice or V-8 juice (for nutritional information I used tomato juice) (164 calories, 7.2 grams protein)
1 29-ounce can pureed tomatoes (360 calories, 14.4 grams protein)
1 15-ounce can red kidney beans (drained and rinsed) (387 calories, 24.3 grams protein)
3-4 tablespoons chili powder (for nutritional information I used 3 tablespoons) (64 calories, 3 grams protein)
2 packets Splenda or Stevia or 2 drops liquid Sucralose or liquid Stevia (for testing purposes we used liquid Sucralose
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
Dash cayenne pepper
Salt
Freshly ground black pepper
Heat a large (6-8 quart) stock pot over medium-high heat. Brown the ground beef or turkey well, then remove from the pot and drain off most of the fat, leaving about a tablespoon of fat in the pan. Add the onion and saute for 3-4 minutes, or until translucent. Add the celery and peppers and saute for 2-3 minutes, or until slightly tender. Add the garlic and saute for 1-2 minutes, or until the garlic is fragrant. Add the rest of the ingredients and bring to a boil. Cover, reduce the heat, and simmer for 1 1/2-2 hours, stirring occasionally.
Makes about 12 1-cup servings.
Preparation Time: 10 minutes
Cooking Time: 2 hours
Total Time: 2 hours, 10 minutes
2076 calories, 258.5 grams protein total
173 calories, 21.5 grams protein per serving
Friday, September 2, 2011
Roasted Red Pepper and Yogurt Sauce
Roasted Red Pepper and Yogurt Sauce
I use this savory sauce/dip all the time! It is great to serve with burgers, sliders, cooked meat, to use a salad dressing or vegetable dip, and is simply awesome swirled into soups – especially tomato soup. The flavor is also assertive enough that you can easily sneak in some unflavored protein powder. You can roast your own peppers and garlic, but it is easier, and depending on the time of the year, cheaper to use jarred roasted peppers in water. I am one of the small percentage of people who cannot tolerate cilantro, and while it is a more classic pairing with this sauce or dip, parsley also can be used to give that fresh touch of green. Other herbs, such as oregano and/or basil can be used for an Italian style sauce, while thyme makes for a more rustic French style dip. Raw spinach, arugula, kale, or your favorite raw green also works well in this sauce – and so do scallions, although the flavor of the sauce will have a much stronger oniony flavor. You can use any plain yogurt you like, or even use sour cream for part or all of the yogurt if you prefer. For a thinner sauce, just add some of the liquid from the roasted peppers or garlic and process until it is the right consistency.
1 12-ounce jar drained roasted peppers in water (102 calories, 5 grams protein)
½ cup fresh cilantro or Italian flat leaf parsley
3 cloves roasted garlic
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, parsley, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 2 ¾ cups dip or sauce.
342 calories and 48.5 grams protein total
31.1 calories and 4.4 grams protein per ¼ cup serving
I use this savory sauce/dip all the time! It is great to serve with burgers, sliders, cooked meat, to use a salad dressing or vegetable dip, and is simply awesome swirled into soups – especially tomato soup. The flavor is also assertive enough that you can easily sneak in some unflavored protein powder. You can roast your own peppers and garlic, but it is easier, and depending on the time of the year, cheaper to use jarred roasted peppers in water. I am one of the small percentage of people who cannot tolerate cilantro, and while it is a more classic pairing with this sauce or dip, parsley also can be used to give that fresh touch of green. Other herbs, such as oregano and/or basil can be used for an Italian style sauce, while thyme makes for a more rustic French style dip. Raw spinach, arugula, kale, or your favorite raw green also works well in this sauce – and so do scallions, although the flavor of the sauce will have a much stronger oniony flavor. You can use any plain yogurt you like, or even use sour cream for part or all of the yogurt if you prefer. For a thinner sauce, just add some of the liquid from the roasted peppers or garlic and process until it is the right consistency.
1 12-ounce jar drained roasted peppers in water (102 calories, 5 grams protein)
½ cup fresh cilantro or Italian flat leaf parsley
3 cloves roasted garlic
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, parsley, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 2 ¾ cups dip or sauce.
342 calories and 48.5 grams protein total
31.1 calories and 4.4 grams protein per ¼ cup serving
Mini Spicy Black Bean Burgers
Mini Spicy Black Bean Burgers
I do adore these tender, spicy little sliders! Black soy beans have more protein than regular black beans, and in most recipes you cannot tell the difference, so I almost always use them. I love the flavor smoked paprika adds to this recipe, but you can certainly use any paprika you have on hand, and can also adjust the amount of heat by increasing the amount of crushed red pepper, using a mix of dried pepper flakes, adding some cayenne or hot sauce, or even by using finely minced fresh hot peppers. This recipe can easily be made vegetarian by using Vegetarian Worcestershire sauce and a vegetarian egg substitute. I love it with my Roasted Red Pepper and Yogurt Sauce, but it is also excellent with just a little sour cream or yogurt, salsa, barbecue sauce, or even sugar free chutney.
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
2 finely minced scallions (white and green parts)
1 teaspoon red pepper flakes (or to taste)
2 teaspoons smoked paprika
1 teaspoon regular or Vegetarian Worcestershire sauce
1 teaspoon hot sauce (or to taste)
1 beaten egg white or egg substitute (16 calories, 3.6 grams protein)
1 scoop heat stable unflavored protein powder (for testing we used Any Whey protein powder) (70 calories, 17 grams protein)
Salt
Freshly ground black pepper
Lettuce leaves (optional)
Roasted Red Pepper and Yogurt Sauce (optional)
Smush the beans in a medium bowl until smooth. Mix in the egg white until well blended, and then add the remaining ingredients until well-blended. Heat a large, heavy skillet over medium-high heat and generously grease with non-stick cooking spray. While the pan is heating, form the bean mixture into 10 small patties and set on a large plate or platter. Fry the patties for 3-4 minutes on each side, or until they are heated through and have a golden-brown crust. Serve hot, at room temperature, or cold by themselves, or in lettuce leaves topped with the roasted red pepper and yogurt sauce.
Makes 10 servings.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
966 calories and 97.6 grams protein total (without sauce)
96.6 calories and 9.76 grams protein per serving (without sauce)
I do adore these tender, spicy little sliders! Black soy beans have more protein than regular black beans, and in most recipes you cannot tell the difference, so I almost always use them. I love the flavor smoked paprika adds to this recipe, but you can certainly use any paprika you have on hand, and can also adjust the amount of heat by increasing the amount of crushed red pepper, using a mix of dried pepper flakes, adding some cayenne or hot sauce, or even by using finely minced fresh hot peppers. This recipe can easily be made vegetarian by using Vegetarian Worcestershire sauce and a vegetarian egg substitute. I love it with my Roasted Red Pepper and Yogurt Sauce, but it is also excellent with just a little sour cream or yogurt, salsa, barbecue sauce, or even sugar free chutney.
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
2 finely minced scallions (white and green parts)
1 teaspoon red pepper flakes (or to taste)
2 teaspoons smoked paprika
1 teaspoon regular or Vegetarian Worcestershire sauce
1 teaspoon hot sauce (or to taste)
1 beaten egg white or egg substitute (16 calories, 3.6 grams protein)
1 scoop heat stable unflavored protein powder (for testing we used Any Whey protein powder) (70 calories, 17 grams protein)
Salt
Freshly ground black pepper
Lettuce leaves (optional)
Roasted Red Pepper and Yogurt Sauce (optional)
Smush the beans in a medium bowl until smooth. Mix in the egg white until well blended, and then add the remaining ingredients until well-blended. Heat a large, heavy skillet over medium-high heat and generously grease with non-stick cooking spray. While the pan is heating, form the bean mixture into 10 small patties and set on a large plate or platter. Fry the patties for 3-4 minutes on each side, or until they are heated through and have a golden-brown crust. Serve hot, at room temperature, or cold by themselves, or in lettuce leaves topped with the roasted red pepper and yogurt sauce.
Makes 10 servings.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
966 calories and 97.6 grams protein total (without sauce)
96.6 calories and 9.76 grams protein per serving (without sauce)
Thursday, August 25, 2011
Buffalo Chicken Wing Dip
Buffalo Chicken Wing Dip
Someone mentioned last week that they missed chicken wing dip so I decided to experiment this week to see if I could work with my favorite recipe. It actually came out really, really good. I used cooked turkey when testing and used my "tastes just like chicken wings" cooking method. I cooked 3/4 pound turkey cutlets in non-stick cooking spray over medium high heat for 2-3 minutes on each side or until well-browned, Once both sides are browned add a cup of water and simmer over medium heat until the water is all boiled off and the turkey is cooked through. Cool to room temperature and then shred finely, cutting each shred into smaller pieces (no longer than one inch). You can also use leftover cooked chicken or turkey from any other recipe as well. It divides well if you need to make a smaller amount, and can be microwaved rather than baked, especially if you want to make smaller batches rather than dip for a bunch. The cheese will not brown in the microwave, but the dip will taste the same otherwise. Traditionally the dip uses a bunch more shredded cheese, mixed in the dip and sprinkled on top, but no one could tell the difference without having any cheese mixed into the dip and with less cheese sprinkled on the top.
I started with the lower fat version I had switched out years ago for the extremely unhealthy original recipe for this popular dip and proceeded to make it even more bariatric friendly by upping the protein by substituting fat free Greek yogurt for the usual sour cream and increasing the amount of shredded chicken (which I shredded very finely) with the end result being a very tasty dip that with the addition of the chicken and increasing the amount of yogurt had the same consistency as the original recipe. I served it to a bunch of non-bariatric tasters and while they noticed that there was more chicken than normal no one guessed that it was low fat and high protein. Use the amount of ranch powder and hot sauce to your taste, and feel free to substitute fat free or regular shredded cheese (cheddar, Monterrey Jack, Mexican blend, etc. all would work just as well as the Colby Jack) or regular cream cheese for the reduced fat cream cheese. Do not substitute fat free cream cheese for the reduced fat cream cheese or else the dip will separate. This reheated well, but after sitting at room temperature for 20 minutes or so did start to separate a little bit, so if you need to keep it out longer for a party you might want to serve it in a small crockpot or chafing dish. You can use your typical dippers with this dip, but healthier alternatives are celery, cucumbers, or protein chips.
8 ounces softened reduced fat (Neufchatel) cream cheese (560 calories, 16 grams protein)
3/4 cup Frank's RedHot Buffalo Wing Sauce (or your favorite hot sauce to taste) (60 calories)
6 ounces fat free plain Greek yogurt (90 calories, 15 grams protein)
1 tablespoon ranch dressing or dip powdered mix (or to taste)
2 cups shredded cooked chicken or turkey breast (480 calories, 48 grams protein)
1/2 cup shredded 2% reduced fat Colby Jack cheese (160 calories, 14 grams protein)
Preheat the oven to 350 degrees and grease a pie plate or shallow casserole dish. In a medium bowl beat the cream cheese until soft and creamy. Add the hot sauce, yogurt, and ranch dressing powder and mix until well blended and smooth. Add the shredded chicken and mix until well blended. Spread the mixture evenly into the prepared pie plate and sprinkle with the cheese. Cover with foil and bake for fifteen minutes. Remove the foil and bake for another 15-20 minutes, or until the cheese is melted and browned. Serve hot.
Makes 20 2-ounce servings. 1360 calories, 93 grams protein total
68 calories, 4.65 grams protein per serving.
Someone mentioned last week that they missed chicken wing dip so I decided to experiment this week to see if I could work with my favorite recipe. It actually came out really, really good. I used cooked turkey when testing and used my "tastes just like chicken wings" cooking method. I cooked 3/4 pound turkey cutlets in non-stick cooking spray over medium high heat for 2-3 minutes on each side or until well-browned, Once both sides are browned add a cup of water and simmer over medium heat until the water is all boiled off and the turkey is cooked through. Cool to room temperature and then shred finely, cutting each shred into smaller pieces (no longer than one inch). You can also use leftover cooked chicken or turkey from any other recipe as well. It divides well if you need to make a smaller amount, and can be microwaved rather than baked, especially if you want to make smaller batches rather than dip for a bunch. The cheese will not brown in the microwave, but the dip will taste the same otherwise. Traditionally the dip uses a bunch more shredded cheese, mixed in the dip and sprinkled on top, but no one could tell the difference without having any cheese mixed into the dip and with less cheese sprinkled on the top.
I started with the lower fat version I had switched out years ago for the extremely unhealthy original recipe for this popular dip and proceeded to make it even more bariatric friendly by upping the protein by substituting fat free Greek yogurt for the usual sour cream and increasing the amount of shredded chicken (which I shredded very finely) with the end result being a very tasty dip that with the addition of the chicken and increasing the amount of yogurt had the same consistency as the original recipe. I served it to a bunch of non-bariatric tasters and while they noticed that there was more chicken than normal no one guessed that it was low fat and high protein. Use the amount of ranch powder and hot sauce to your taste, and feel free to substitute fat free or regular shredded cheese (cheddar, Monterrey Jack, Mexican blend, etc. all would work just as well as the Colby Jack) or regular cream cheese for the reduced fat cream cheese. Do not substitute fat free cream cheese for the reduced fat cream cheese or else the dip will separate. This reheated well, but after sitting at room temperature for 20 minutes or so did start to separate a little bit, so if you need to keep it out longer for a party you might want to serve it in a small crockpot or chafing dish. You can use your typical dippers with this dip, but healthier alternatives are celery, cucumbers, or protein chips.
8 ounces softened reduced fat (Neufchatel) cream cheese (560 calories, 16 grams protein)
3/4 cup Frank's RedHot Buffalo Wing Sauce (or your favorite hot sauce to taste) (60 calories)
6 ounces fat free plain Greek yogurt (90 calories, 15 grams protein)
1 tablespoon ranch dressing or dip powdered mix (or to taste)
2 cups shredded cooked chicken or turkey breast (480 calories, 48 grams protein)
1/2 cup shredded 2% reduced fat Colby Jack cheese (160 calories, 14 grams protein)
Preheat the oven to 350 degrees and grease a pie plate or shallow casserole dish. In a medium bowl beat the cream cheese until soft and creamy. Add the hot sauce, yogurt, and ranch dressing powder and mix until well blended and smooth. Add the shredded chicken and mix until well blended. Spread the mixture evenly into the prepared pie plate and sprinkle with the cheese. Cover with foil and bake for fifteen minutes. Remove the foil and bake for another 15-20 minutes, or until the cheese is melted and browned. Serve hot.
Makes 20 2-ounce servings. 1360 calories, 93 grams protein total
68 calories, 4.65 grams protein per serving.
Tuesday, August 23, 2011
Asian Style Shrimp and Scallion Frittata
Asian Style Shrimp and Scallion Frittata
I know, Frittatas are technically Italian, but who can resist this savory combo of flavors? The simple combination of creamy eggs, sweet shrimp, fresh scallions, and a bit of Asian seasonings makes for a fantastic breakfast, lunch, or dinner. Frittatas offer infinite variations, and this one is no exception. You can use crab or lobster in place of the shrimp, can add other vegetables (asparagus is another favorite), skip or increase the amount of cream cheese, and if your diet allows for it, use regular cream cheese or add extra butter for a more traditional-style Frittata. You can also use your favorite milk and yogurt with excellent results. My favorite thing about Frittatas is how versatile they are. You can eat them hot, warm, at room temperature, or chilled and they store well tightly wrapped in the refrigerator and even freeze well, making them perfect for bariatric kitchens. I wrap individual wedges well in plastic wrap and then place the wedges in a heavy freezer bag. They will freeze well for up to two months. If you get overly enthusiastic when mixing the eggs and they start breaking up and resembling scrambled eggs, you can either finish scrambling them in the pan and serve them that way, or you can try to meld the ingredients back together by adding another beaten egg and seeing if you can glue it all back together before placing it back in the oven. Your end result might not be as pretty, but it certainly be just as tasty. I cut these into twelve slices for bariatric-friendly servings, but a “regular” serving would be two slices.
6 eggs or 1 ½ cups egg substitute (for testing I used egg substitute) (201 calories, 45.2 grams protein)
1/4 cup regular or low fat milk or soy milk (for testing I used regular soy milk) (66 calories, 4 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 11 grams protein)
2 tablespoons soy sauce (16 calories, 2 grams protein)
2 teaspoons sesame oil (for testing we used Kevala Organic Toasted Sesame Oil (87 calories)
1 teaspoon onion powder
1 teaspoon garlic powder
Dash cayenne
Salt
Freshly ground black pepper
1 tablespoon margarine or butter (for testing I used 1 tablespoon light butter) (50 calories)
1 tablespoon olive or other cooking oil (119 calories)
½ cup sliced scallions (white and green parts divided) (16 calories, 1 gram protein)
2 minced garlic cloves
3/4 pound peeled and deveined small shrimp (320 calories, 72 grams protein)
2 ounces cubed light cream cheese (148 calories, 5.6 grams protein)
Preheat the oven to 400 degrees. Mix together the eggs, milk, yogurt, soy sauce, sesame oil, and spices in a medium bowl and set aside. Heat a large, heavy oven-safe skillet over medium-high heat. Melt the butter and olive oil together in the pan, and once hot add the white part of the scallions and the garlic and saute for 1-2 minutes, or until the scallions are starting to soften and the garlic is transparent. Add the shrimp and cook for 2-3 minutes, stirring continually, until the shrimp is mostly pink on the outside. Add the egg mixture and cook until the eggs are just starting to set, only stirring gently to move the eggs around and to prevent sticking. Make sure not to over mix the eggs – you do not want them to resemble scrambled eggs. Fold in the cream cheese and reserved green scallions and place in the preheated oven. Bake for 8-12 minutes, or until the eggs and shrimp are cooked through and the edges are lightly browned. Let cool in the pan for at least 3-5 minutes to make removing from the pan easier. Remove from the pan and cut into 12 wedges.
Makes 12 servings.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Cooling Time: 5 minutes
Total Time: 40 minutes
1083 calories, 116.8 grams protein total
90.3 calories, 11.7 grams protein per serving
I know, Frittatas are technically Italian, but who can resist this savory combo of flavors? The simple combination of creamy eggs, sweet shrimp, fresh scallions, and a bit of Asian seasonings makes for a fantastic breakfast, lunch, or dinner. Frittatas offer infinite variations, and this one is no exception. You can use crab or lobster in place of the shrimp, can add other vegetables (asparagus is another favorite), skip or increase the amount of cream cheese, and if your diet allows for it, use regular cream cheese or add extra butter for a more traditional-style Frittata. You can also use your favorite milk and yogurt with excellent results. My favorite thing about Frittatas is how versatile they are. You can eat them hot, warm, at room temperature, or chilled and they store well tightly wrapped in the refrigerator and even freeze well, making them perfect for bariatric kitchens. I wrap individual wedges well in plastic wrap and then place the wedges in a heavy freezer bag. They will freeze well for up to two months. If you get overly enthusiastic when mixing the eggs and they start breaking up and resembling scrambled eggs, you can either finish scrambling them in the pan and serve them that way, or you can try to meld the ingredients back together by adding another beaten egg and seeing if you can glue it all back together before placing it back in the oven. Your end result might not be as pretty, but it certainly be just as tasty. I cut these into twelve slices for bariatric-friendly servings, but a “regular” serving would be two slices.
6 eggs or 1 ½ cups egg substitute (for testing I used egg substitute) (201 calories, 45.2 grams protein)
1/4 cup regular or low fat milk or soy milk (for testing I used regular soy milk) (66 calories, 4 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 11 grams protein)
2 tablespoons soy sauce (16 calories, 2 grams protein)
2 teaspoons sesame oil (for testing we used Kevala Organic Toasted Sesame Oil (87 calories)
1 teaspoon onion powder
1 teaspoon garlic powder
Dash cayenne
Salt
Freshly ground black pepper
1 tablespoon margarine or butter (for testing I used 1 tablespoon light butter) (50 calories)
1 tablespoon olive or other cooking oil (119 calories)
½ cup sliced scallions (white and green parts divided) (16 calories, 1 gram protein)
2 minced garlic cloves
3/4 pound peeled and deveined small shrimp (320 calories, 72 grams protein)
2 ounces cubed light cream cheese (148 calories, 5.6 grams protein)
Preheat the oven to 400 degrees. Mix together the eggs, milk, yogurt, soy sauce, sesame oil, and spices in a medium bowl and set aside. Heat a large, heavy oven-safe skillet over medium-high heat. Melt the butter and olive oil together in the pan, and once hot add the white part of the scallions and the garlic and saute for 1-2 minutes, or until the scallions are starting to soften and the garlic is transparent. Add the shrimp and cook for 2-3 minutes, stirring continually, until the shrimp is mostly pink on the outside. Add the egg mixture and cook until the eggs are just starting to set, only stirring gently to move the eggs around and to prevent sticking. Make sure not to over mix the eggs – you do not want them to resemble scrambled eggs. Fold in the cream cheese and reserved green scallions and place in the preheated oven. Bake for 8-12 minutes, or until the eggs and shrimp are cooked through and the edges are lightly browned. Let cool in the pan for at least 3-5 minutes to make removing from the pan easier. Remove from the pan and cut into 12 wedges.
Makes 12 servings.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Cooling Time: 5 minutes
Total Time: 40 minutes
1083 calories, 116.8 grams protein total
90.3 calories, 11.7 grams protein per serving
Wednesday, August 17, 2011
Green Goddess Dip
Green Goddess Dip
I honestly do not know anyone who does not like this simple dip. Here is a simple and easy recipe that works great with every fresh vegetables, can be made ahead of time, and stores well for up to five days. You can use higher fat cream cheese, milk, and yogurt if you like, but this is one recipe that I actually prefer to be lower in fat because the flavor of the herbs really sings! You do need to use fresh herbs, but can use all chives or all parsley if needed. I use soy milk for testing, but you can use regular milk, reconstituted powdered non-fat milk , almond, rice milk, or even fat free half and half. Anyone who reads this blog knows how often I slip protein powder into well, everything, and this recipe is another one that masks the taste of unflavored protein powder really well and allows you to really make a protein-packed dip. I will add two scoops of unflavored powder to the whole recipe for 8 grams of protein in each 2-tablespoon portion of dip, but you certainly can add less and still have a generous amount of protein.
8 ounces softened fat free cream cheese (240 calories, 32 grams protein)
½ cup skim milk (45 calories, 4 grams protein)
3 tablespoons minced scallions (white and green parts)
2 tablespoons chopped fresh parsley
2 tablespoons minced or snipped fresh chives
Salt
Freshly ground black pepper
1/3 cup plain fat free Greek yogurt (80 calories, 14.5 grams protein)
Combine the cream cheese and milk in a microwave-safe bowl. Microwave in 30-second increments, or until the cream cheese is all melted, mixing well each time. Add the herbs, then cool slightly. Mix in the yogurt, cover, and chill for at least 2 hours. Stir before serving.
Makes about 2 cups dip (16 2-tablespoon servings)
365 calories and 50.5 grams protein total
22.8 calories and 3.2 grams protein per serving
I honestly do not know anyone who does not like this simple dip. Here is a simple and easy recipe that works great with every fresh vegetables, can be made ahead of time, and stores well for up to five days. You can use higher fat cream cheese, milk, and yogurt if you like, but this is one recipe that I actually prefer to be lower in fat because the flavor of the herbs really sings! You do need to use fresh herbs, but can use all chives or all parsley if needed. I use soy milk for testing, but you can use regular milk, reconstituted powdered non-fat milk , almond, rice milk, or even fat free half and half. Anyone who reads this blog knows how often I slip protein powder into well, everything, and this recipe is another one that masks the taste of unflavored protein powder really well and allows you to really make a protein-packed dip. I will add two scoops of unflavored powder to the whole recipe for 8 grams of protein in each 2-tablespoon portion of dip, but you certainly can add less and still have a generous amount of protein.
8 ounces softened fat free cream cheese (240 calories, 32 grams protein)
½ cup skim milk (45 calories, 4 grams protein)
3 tablespoons minced scallions (white and green parts)
2 tablespoons chopped fresh parsley
2 tablespoons minced or snipped fresh chives
Salt
Freshly ground black pepper
1/3 cup plain fat free Greek yogurt (80 calories, 14.5 grams protein)
Combine the cream cheese and milk in a microwave-safe bowl. Microwave in 30-second increments, or until the cream cheese is all melted, mixing well each time. Add the herbs, then cool slightly. Mix in the yogurt, cover, and chill for at least 2 hours. Stir before serving.
Makes about 2 cups dip (16 2-tablespoon servings)
365 calories and 50.5 grams protein total
22.8 calories and 3.2 grams protein per serving
Tuesday, July 12, 2011
Dark Chocolate Protein Ice Cream
Dark Chocolate Protein Ice Cream
This ice cream has a dark, rich, chocolate flavor and creamy consistency that I adore! I typically use the Chocolate Splendor protein powder by Unjury, but any chocolate protein powder that you like should work. You can use skim milk or low fat soy milk, but the ice cream will not be as rich and will be closer to ice milk in consistency. I use an ice cream maker for mine, but if you do not have one you can make it without an ice cream maker - it just will not be as creamy. And quite frankly, no where near as good! If you do not want to use an ice cream maker, make sure you mix it in a blender or with a mixer to get it light and fluffy and stir it every 20-30 minutes as it is freezing until it is too hard to stir. I use the Ghirardelli unsweetened cocoa, but you can use any unsweetened cocoa you like. The Hershey's Dark unsweetened cocoa makes an even darker ice cream, but I like the flavor of the Ghiardelli better, personally. You can eat this right out of the ice cream maker for a very soft serve, place it in the freezer for a few minutes for a more traditional soft serve style, or for an hour for a hard ice cream. However, due to the lack of sugar this ice cream does become quite hard in the freezer due to the lack of sugar. You can take it out a little bit ahead of time to soften, or do so quickly by microwaving for 10-20 seconds at half power.
2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (200 calories, 40 grams protein)
1 cup full fat vanilla or regular soy milk or 2% or regular milk (for testing we used soy milk) (131 calories, 8 grams of protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2 packets Truvia or Splenda (or your favorite artificial sweetener) (5 calories)
2 tablespoons chocolate sugar free syrup (Torani or DaVinci)
1 teaspoon vanilla extract
Dash salt
Whisk together all of the ingredients well. Put the freezer bowl in the ice cream maker. Insert the beater and cover with the lid. Turn on the machine and slowly pour in the chocolate mixture. After fifteen minutes, scape the sides of the bowl and turn back on and stir for another 10-15 minutes, or until the ice cream is soft-serve style. Spoon out with a soft spatula or spoon. Eat immediately, or place in freezer-safe containers.
Makes 4 servings.
12.25 grams of protein, 88 calories per serving
This ice cream has a dark, rich, chocolate flavor and creamy consistency that I adore! I typically use the Chocolate Splendor protein powder by Unjury, but any chocolate protein powder that you like should work. You can use skim milk or low fat soy milk, but the ice cream will not be as rich and will be closer to ice milk in consistency. I use an ice cream maker for mine, but if you do not have one you can make it without an ice cream maker - it just will not be as creamy. And quite frankly, no where near as good! If you do not want to use an ice cream maker, make sure you mix it in a blender or with a mixer to get it light and fluffy and stir it every 20-30 minutes as it is freezing until it is too hard to stir. I use the Ghirardelli unsweetened cocoa, but you can use any unsweetened cocoa you like. The Hershey's Dark unsweetened cocoa makes an even darker ice cream, but I like the flavor of the Ghiardelli better, personally. You can eat this right out of the ice cream maker for a very soft serve, place it in the freezer for a few minutes for a more traditional soft serve style, or for an hour for a hard ice cream. However, due to the lack of sugar this ice cream does become quite hard in the freezer due to the lack of sugar. You can take it out a little bit ahead of time to soften, or do so quickly by microwaving for 10-20 seconds at half power.
2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (200 calories, 40 grams protein)
1 cup full fat vanilla or regular soy milk or 2% or regular milk (for testing we used soy milk) (131 calories, 8 grams of protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2 packets Truvia or Splenda (or your favorite artificial sweetener) (5 calories)
2 tablespoons chocolate sugar free syrup (Torani or DaVinci)
1 teaspoon vanilla extract
Dash salt
Whisk together all of the ingredients well. Put the freezer bowl in the ice cream maker. Insert the beater and cover with the lid. Turn on the machine and slowly pour in the chocolate mixture. After fifteen minutes, scape the sides of the bowl and turn back on and stir for another 10-15 minutes, or until the ice cream is soft-serve style. Spoon out with a soft spatula or spoon. Eat immediately, or place in freezer-safe containers.
Makes 4 servings.
12.25 grams of protein, 88 calories per serving
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