Protein Artist

Author: proteinartist

  • Ten-Minute Vegetarian Mexican Bowls, 8.5 grams protein, 194 calories

    Ten-Minute Vegetarian Mexican Bowls, 8.5 grams protein, 194 calories

    IMG_3043Cook everything in a saucepan for ten minutes, and you have yourself a vegetarian Mexican dinner! I also found a ladle in my house that measures 4 ounces exactly. Divide the portions into small GladWare Mini Round Food Storage containers and freeze. Reheat as needed, and top with ¼ avocado and ½ ounce cheese for necessary fats and calories.

    Ingredients

    • ½ cup quinoa, uncooked
    • 2 cups water
    • 1 can black beans
    • 1 cup corn kernels from the can
    • 1 small can (6 oz) tomato paste
    • 1  can chopped tomatoes with green chiles (or plain chopped tomatoes)
    • 1 small can (4 oz) chopped green chiles
    • 2 teaspoons minced garlic
    • 1 teaspoon chili powder
    • 1/2 teaspoon cumin
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Toppings:

    • ¼ avocado, cubed
    • ½ ounce shredded cheese

    Directions:

    Add quinoa with water to a saucepan. Cook on high until water boils.  Add remainder of ingredients (except tomatoes). Lower to medium and cook for about ten minutes until quinoa is no longer crunchy to taste.  Stir in the tomatoes. Serve immediately.

    Yields: 11 portions at 4 ounces each, plus ¼ avocado, cubed (1g,80c) and ½ ounce shredded cheese (3.5g, 35c), totals to 8.5 grams protein, 194 calories.

  • Chicken Tarragon Salad on Apple Chips, 11.2 grams protein, 170 calorie

    Chicken Tarragon Salad on Apple Chips, 11.2 grams protein, 170 calorie

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    7 apples chips with 1/2 chicken thigh cutlet

    Let the feasting begin!  Your meal might look like a plate of hors d’oeuvres, but you will be filling up with sweet and juicy goodness.  At only 2 ounces, this meal can afford a side dish as well.  Works fantastic with the savory Low-Carb Cauliflower Latkes Bites at 6.3 grams protein, 110 calories. Together, your meal will total to 17.5 grams protein, 280 calories. The cold chicken salad is specifically made with fresh boneless skinless chicken thigh cutlets, the juiciest part. Do not overcook! The tarragon will add an exotic flavor, which to me, tastes like a cross between lemongrass and black licorice. The cold chicken salad on top of the apple chips is a perfect combination of elegance, simplicity, and nutrition. This is a perfect finger food for traveling.

    Ingredients: 

    • 1 Boneless Skinless Chicken Thigh Cutlet, fresh or semi-thawed (20g, 110c)
    • 3 sprigs fresh tarragon, chopped (about 1 teaspoon)
    • ¼ cup Pacific Soymilk (2.5g, 35c)
    • 1 teaspoon olive oil (40c)
    • ¼ teaspoon salt
    • ¼ teaspoon cumin
    • 2 tablespoons Lite Thousand Island Dressing (0g,16c)
    • ⅓ ounce Apple Chips Snack, about 7 chips (70c)

    Directions:

    Slice chicken into finger-like strips.
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    In a small saucepan, combine chicken, soy milk, oil, tarragon, salt and cumin.
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    Cook on medium for 10 minutes, stirring occasionally.
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    In food processor, pulse chicken with thousand island dressing for 10 seconds.
    Fits perfectly in two  GladWare Mini Round Food Storage Containers for portion control. Refrigerate leftovers.
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    Yields: 2 servings, 2 ounces each, 11.2 grams protein, 101 calories

  • Flourless Mini Pizza, 18.5 grams protein, 240 calories

    Flourless Mini Pizza, 18.5 grams protein, 240 calories

    IMG_2951This mini pizza relies on a single slice of Cornmeal Cheddar Sandwich Bread which has 15 grams protein, 187 calories.  Add 1 tablespoon of salsa and 1 heaping tablespoon shredded cheese, and top with your favorite topping.  Bake for ten minutes.

    Ingredients:

    Directions:

    Place bread slice on baking tray.  Spread salsa and sprinkle cheese. Add olive slices.
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    Bake on 350 for 10 minutes or until cheese is melted and bubbly.  Experiment with different toppings to your liking. Serve immediately.

    Yields: 1 Flourless Mini-Pizza, 18.5 grams protein, 240 calories

  • Cornmeal Cheddar Crackers or Sandwich Bread, 15 grams protein, 187 calories

    Cornmeal Cheddar Crackers or Sandwich Bread, 15 grams protein, 187 calories

    Cornmeal Cheddar Crackers, 6 crackers per serving, 15 grams protein, 187 calories
    Cornmeal Cheddar Crackers, 6 crackers per serving, 15 grams protein, 187 calories

    In this recipe, you can freeze the dough mixture in a roll, and then cut small slices to bake. These will be little crackers to go with your favorite dips or toppings. The other option is to freeze the mixture and then form 2 ounce balls which can be flattened into patties. These will be a perfect sandwich size for an amazing meal to go. Sandwich breads work excellent for grilled cheese or mini pizzas.

    Flourless, Low Carb, Low/No Sugar, Gluten-Free.

    Cornmeal Cheddar Sandwich Bread, 15 grams protein, 187 calories per slice.
    Cornmeal Cheddar Sandwich Bread, 15 grams protein, 187 calories per slice.

    Ingredients:

    • 8 ounces reduced fat Cheddar Cheese, shredded 8-oz block
    • 6 ounces greek yogurt
    • 1 scoop unjury protein powder, plain unflavored
    • ½ cup fine cornmeal
    • ¼ cup Pacific Soymilk
    • ½ teaspoon salt

    Directions

    In a food processor, chop the cheese until finely shredded. Add yogurt and soymilk and pulse until combined. Add the protein powder, cornmeal and salt and process until a dough begins to form. Directions continued below…

    For Cornmeal Cheddar Sandwich Bread:

    On parchment paper, shape dough into a small log. Freeze for 45 minutes. Slice into seven even parts (measure 2 ounces each). Roll each piece into a small ball, and then flatten like a patty onto the parchment paper.
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    Bake two at a time for 30 minutes, or one at a time for 20 minutes. Flip upside down to cool.

    For Cornmeal Cheddar Crackers:

    Divide the dough into two balls on separate sheets of parchment paper.
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    Form each half into a log resembling a cardboard paper towel tube.
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    Roll up the parchment paper and freeze the logs for 45 minutes.
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    Preheat oven to 350°F. Grease two baking sheets or line them with parchment paper.Slice the logs thinly and place the dough circles on the baking sheets.
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    Bake for 20 minutes for 6 small circle slices at a time. Flip upside down to cool.
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    Yields: 7 sandwich bread slices, or 7 portions of 6 crackers per serving. A single 2-ounce servings is 15 grams protein, 187 calories

  • Low-Carb Cauliflower Latkes Bites, 6.3 grams protein, 110 calories

    Low-Carb Cauliflower Latkes Bites, 6.3 grams protein, 110 calories

    A perfect vegetarian, low-carb, gluten-free and non-dairy recipe.
    A perfect vegetarian, low-carb, gluten-free and non-dairy recipe.

    You want the taste of greasy potato latkes, but you don’t want the fat or the carbs. You want the high protein but you also want that deep onion flavor.  So here you have it; the best of both worlds.  Conveniently packed into mini muffin sized bites for portable nutrition. Store three pieces in a ziplock bags and freeze. Reheat as needed.

    Pairs well with Creamy Protein Dipping Sauce for an added 3 grams protein per meal.

    Ingredients

    • 4 ounces cauliflower, fresh or frozen (1.9g,25c)
    • ¼ large onion, or 1 ounce chopped (.27g,10c)
    • 2 ounces cashews, soaked in water overnight (10g, 314c)
    • 1 egg (6g, 70c)
    • 1 scoop unjury protein powder, plain unflavored  (21g, 100c)
    • 1 ounce  French Fried Onion (177c)
    • ½ cup Pacific Soymilk (5g, 70c)
    • ½  teaspoon salt
    • 1/4 teaspoon black pepper

    Directions:

    • Preheat oven to 350. In food processor, chop all ingredients until mixture looks like lumpy baby food. Spray mini muffin pan with oil spray.
    •  Evenly divide mixture into 21 cups. 3 cups will be empty.
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    • Press one or two small French Fried Onion bits into each cup.
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      Bake on 350 for 20 minutes.
    • Refrigerate leftovers.
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    Yields: 21 mini cupcakes. Serving Size: 3 pieces, 2 ounces total at 6.3 grams protein, 110 calories

     

     

  • Carrot Cupcakes with Cream Cheese Frosting, 18 grams protein, 284 calories

    Carrot Cupcakes with Cream Cheese Frosting, 18 grams protein, 284 calories

    You haven’t died and gone to heaven yet. Therefore, I unleash these protein powder miracles unto you.  Prepare for a business class seat on the first flight to heaven, no belt extender!!

    I have recently discovered the Folgers Flavors Coffee Enhancer Vanilla Squirt Bottle, and it has the most amazing vanilla flavor with zero calories.  I have also tried several unflavored brands of protein powder for incorporating into recipes, and only the Unjury brand stands apart from the rest. It has 21 grams protein, and absolutely no flavor distinguishable when added to foods. Unjury makes bariatric medical grade nutrition products and is available on their website.  If you don’t have Unjury, substitute with your favorite vanilla brand, and calculate accordingly.

    Ingredients:

    • 3 ounces baby carrots, or 1 snack pack (1g,35c)
    • 2 ounces cashews, soaked in water overnight (10g, 314c)
    • ¼ cup (¾ ounce) shredded coconut (1g, 80c)
    • ¼ steelcut cup oats (5g, 150c)
    • 2 Eggs     (12g, 140c)
    • ½ cup soymilk* (5g, 70c)
    • 1 scoop unjury protein powder, unflavored or your favorite flavor (21g, 100c)
    • ½ cup fine cornmeal (8g,355c)
    • ½ cup greek yogurt   1/4 cup greek yogurt  (12g,65c)
    • ½ cup  unsweetened applesauce (50c)
    • 5 Tablespoons lemon juice, or 1 ounce (7c)**
    • 1 tablespoons olive oil (120c)
    • 4 teaspoons Folgers Flavors Coffee Enhancer Vanilla Squirt Bottle
    • 2 packets sweetener
    • ½ teaspoon baking powder

    * IMPORTANT: The recipe with the soymilk makes it stick to the pan, so you might want to use cup liners. If you skip the skoymilk, the cupcakes will slide ride out, but you will have to deduct 1/2 gram of protein for serving (2 cupcakes).

    **Note: I was asked to remake this recipe with added ginger, nutmeg, and allspice. This note will be removed when the measurements are added to the ingredients. 

    Cream Cheese Frosting:

    Directions: 

    • Preheat oven to 350. Spray larger muffin pan with oil spray.  In food processor, add carrots, cashews, coconut, oats, and eggs. Chop on high until the mixture looks like baby food. Add rest of ingredients.  Evenly divide mixture into 12 muffin cups.
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    • In a microwave-safe bowl, combine cream cheese frosting ingredients and microwave for one minute. With a tablespoon, mix until the cream cheese is softened and the mixture resembles cottage cheese or completely smooth.
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    • Drop a heaping tablespoon into each muffin cup. Make sure to divide the rest of the mixture into all the cups. Cream will form little peaks above the muffin mixture.
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    • Bake for 20 minutes at 350. Refrigerate before removing from pan.
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    Yields: 12 muffins, 9 grams protein, 142 calories each. Two per serving, at 18 grams protein, 284 calories. Eat with a spoon when warm (the cheese will be runny) or enjoy cold from the refrigerator (the cheese will be solid like a cream center).

  • Mock Potato Salad with Cauliflower, 6 grams protein, 68 calories

    Mock Potato Salad with Cauliflower, 6 grams protein, 68 calories

    IMG_2863Cauliflower is a virtuous replacement for potatoes.  When flavored properly, this tastes like the real thing. In this recipe, the cauliflower is cooked in the microwave for convenience. You can cook it on the stove, but make sure not to overcook. You want the florets to still hold shape and not get mushy.

    Ingredients: 

    • 3 hard-boiled eggs
    • 2 pickles (or 6 mini dill)
    • 8 ounces cauliflower

    Dressing:

    • 2 oz. Greek Yogurt, 0%
    • 1 teaspoon spicy brown  mustard
    • 1 teaspoon chopped dill (or 1 frozen cube)
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • 3 tablespoons juice from pickle jar

    Directions:

    In a microwave-safe bowl, cover cauliflower with water and microwave on high for ten minutes.
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    Chop eggs and pickles.  In a small bowl, mix all dressing ingredients.
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    When cauliflower is cooked, drain water and chop into tiny bits.  Mix dressing with all ingredients.  Refrigerate leftovers.

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    Yields: 16 ounces of salad, five portions of ½ cup each, at 6 grams protein, 68 calories

  • Oven-Baked Pastrami Eggrolls, 12 grams protein, 214 calories

    Oven-Baked Pastrami Eggrolls, 12 grams protein, 214 calories

    In this recipe, I replaced the cabbage and carrots with a package of broccoli slaw. You can find broccoli slaw in most supermarkets in the vegetable isle near the salad mixes.  The meat will only taste as good as the quality of your deli purchase.

    Ingredients: 

    • 1 package Broccoli Slaw
    • 1 Package Pastrami, 7 ounces
    • 1 Package Eggroll Wrappers
    • 1 teaspoon chopped Ginger
    • 2 Tablespoons Olive Oil 
    • 1 Tablespoons Teriyaki
    • ½ teaspoon Mustard
    • 1 teaspoon salt
    • ½ teaspoon white pepper

    Directions: 

    Stir-fry the broccoli slaw with the oil, salt, and pepper.  In the meantime, chop the pastrami into tiny bits. Add to the almost-soft vegetables, along with the ginger. In the last five minutes of cooking, add the mustard and teriyaki.  Check one strand of broccoli to make sure you can chew it well before considering the mixture cooked to  your liking.

    Measure about three heaping tablespoons into a 2 ounce measuring cup, and use it to fill one egg-roll wrapper.
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    Roll up the wrapper as per the directions on the package.  Freeze the unbaked rolls and bake as needed.
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    Spray with oil spray on parchment paper and over wrapper, and bake on 350 for 20 minutes.

    Yields: 12 eggrolls with ⅛ cup mixture in each. Serving Suggestion: 2 eggrolls, 12 grams protein, 214 calories

  • Three-Cheese Avocado Bites, 11 grams protein, 265 calories

    Three-Cheese Avocado Bites, 11 grams protein, 265 calories

    IMG_2834Your home will smell like breakfast when these are baking in the oven.   The finest of omelettes packed into a muffin cup for quick meal prep. Keep refrigerated, and reheat as needed. Two muffins is a single meal serving, since they weigh about 2 ounces each. This recipe will prepare you for six meals. The avocado and olive oil will give you the essential fatty acids that you will need for breaking down the protein.

    Ingredients:

    • 4 eggs
    • 1 ripe Fresh California Avocado, seeded, peeled and diced
    • ⅓ cup parmesan, about 12 teaspoons
    • 6 Tablespoons Cream Cheese with Chives
    • 2 ounces feta cheese
    • 24 grape tomatoes
    • ½ purple onion, chopped
    • 1 tablespoons olive oil
    • 1 teaspoon lemon juice

    Directions:

    Spray larger muffin pan with oil spray. Divide onions and avocado into 12 muffin cups. Add a single grape tomato to each cup.
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    In food processor, mix eggs with remainder of ingredients and rest of tomatoes.  Pour egg mixture into each cup, making sure everything is covered in the muffin pan.
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    Bake at 350 degrees for 25 minutes.

    Yields: 6 servings of 2 muffins per meal, 11 grams protein, 265 calories

     

  • Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    IMG_2818This is the by far the fastest meal to heat up and enjoy.  You can freeze the mixture in a microwave safe container and heat up for lunch straight from the freezer.  The onions will caramelize in the microwave, the cheese will melt, and the edamame will be infused with the teriyaki flavor. This practical meal will surprise you. What a perfect lunch to grab for work.

    Ingredients:

    • 1 ounce feta cheese, crumbled (5g,60c)
    • 2 ounces edamame (5.5g,61c)
    • 1 tablespoon purple onion, chopped (4c)
    • 1 Tablespoon dried cranberries / craisins (43c)
    • 2 Tablespoons soymilk (1.25, 17.5c)
    • 1 teaspoon Teriyaki (.25, 40c)
    • ⅛ teaspoon salt

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    Directions: In a microwave safe bowl, layer ingredients in the order listed. Microwave on high for 3 minutes. Stir well. Enjoy.

    Yields: A single 4-ounce portion, 12 grams protein, 220 calories