Protein Artist

Category: Chicken, Beef, Turkey

  • 10 minute marinated-pickled beef flank steak in instant pot

    10 minute marinated-pickled beef flank steak in instant pot

    10 minute marinated-pickled beef flank steak in the instant pot, with video recipe  below. Now, go buy some steak! This mouthwatering medium-rare meat will taste like pickled deli that has been marinating in brine. Realistically, a few simple paleo/gluten-free, and SCD legal ingredients were used:

    1/2 onion, 1 lb premium angus flank steak, apple cider vinegar, salt, pepper, honey, 3 bay leaves.

    1. Five minutes of onion sauteed, plus ten minutes cooking time.
    2. I do not apologize for chewing in your ears!

    Nutrition Facts for Angus Beef Flank:

    Angus beef flank steak 4 oz 24 protein 0 Carbs 10 fat 200 calories

    After cooking it, I was able to divide this one pound steak into three portions. I ate 1/3 fresh, and I cut the leftovers into thin strips. I will eat the strips tomorrow as cold deli, and try some inside a lettuce wrap.

  • Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    IMG_3660This sweet meatball recipe with protein powder to hold the meat together instead of flour or breadcrumbs. For this recipe, I use lunch buddies cups because they are easier to find with no sugar added than the ordinary canned varieties.  I also use ground beef chuck rather than lean beef, so that I have all the fats that I need from this meal. Ground beef chuck comes from the shoulder and neck area of the cow and is usually very fatty but also has an immense amount of flavoring.  With this yummy sticky sweet sauce, you will be licking your fingers every time you sit down to this dish. Freezes very well. Perfect for lunch at the office.
    Ingredients

    • 1 lb ground beef chuck (76g,1120c
    • 1 scoop unjury protein powder chicken soup flavor, or plain unflavored (21g, 100c)
    • 2 tablespoons olive oil (120c)
    • 2 tablespoons hot water
    • 1 packet onion soup mix, about 16 tablespoons (320c)
    • ¼  cup  tomato juice (.25g, 12c)

    Sauce:

    • 1 cup tomato juice (1g, 50c)
    • 2 tablespoons cornstarch (60c)
    • ¼ Cup Granulated Splenda
    • ¼ cup white vinegar
    • 2 tablespoons soy sauce (2g,22c)
    • 1 lb pineapple tidbits, no sugar added (4 lunch buddies cups) (4g,240c)
    • Pineapple juice reserved from pineapple tidbits

    Directions:

    Preheat oven to 350.  Open the pineapple cups or can, and pour off the juice into a small saucepan.  Pour the pineapple tidbits into an oblong oven pan.

    Mix ground meatballs ingredients in a medium-sized bowl.
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    Form into tiny teaspoon-sized meatballs. Drop onto large frying pan and Cook for 4-5 minutes on each side on medium heat.
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    Place cooked meatballs into the pan with the pineapple tidbits.
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    In the saucepan, add remainder of ingredients and simmer on low heat, stirring occasionally, until thickened and bubbling, about 8 minutes.
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    When sauce is done, pour  over meatballs and pineapple tidbits.

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    Lightly mix meatballs until they are coated with the sauce. Cover pan with aluminum foil and bake in the oven for 15 minutes. Remove aluminum foil and bake for an additional 15 minutes.
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    Divide into 6 portions by separating 5-6 meatballs into each container first. Then, add the pineapples and sauce to make sure you will get your protein in first.

    Yields: 6 portions, 4 ounces each, at 17 grams protein, 340 calories.

  • Green Eggs and Ham, 15 grams protein, 283 calories

    Green Eggs and Ham, 15 grams protein, 283 calories

    greeneggsandhamYes, I do like them! However, I paired my deviled green eggs with turkey bacon in this photo. Three deviled eggs with three slices of bacon should fill you up and be a really delicious meal. The eggs are really easy to make.  If your cooking skills are exceptional and you are capable of burning water, then try this tip.  Place the eggs into a small saucepan and fill with water only until the eggs are covered.   Boil on high for about two minutes until the water bubbles. Lower to medium, and set a timer to 13 minutes.  When done, pour the water out into the sink, while the cold water is running to wash over the eggs. Keep the cold water running and leave the pot in the sink while you peel the eggs under the running water.

    Ingredients:

    • 6 hard boiled eggs
    • 1 ripe avocado
    • 4 tablespoons tartar sauce
    • 2 tablespoons lemon juice
    • ½ tablespoon salt
    • ½ teaspoon black pepper

    Directions:

    Slice the eggs in half, lengthwise.  Gently remove the yolks and place all except for two
    , in a small bowl.  Add in avocado and rest of ingredients. Mash with a fork or chop with a knife. Place large spoonfuls of mashed mixture into the egg white halves.  Refrigerate leftovers.

    Yields: 12 deviled eggs (3.2 grams protein, 69.5 calories each half).  Serving suggestion, 3 deviled eggs (9.6 grams protein, 208 calories) served with 3 slices turkey bacon (12 grams protein, 75 calories) brings your portion total to 15 grams protein, 283 calories.

  • Dressed to the Nines Turkey Patties, 23 grams protein, 203 calories

    Dressed to the Nines Turkey Patties, 23 grams protein, 203 calories

    IMG_3379This is the ultimate gluten-free flourless turkey burger recipe that will make you want to party! Easy to prepare in advance, refrigerate the mixture and cook later in time for dinner. You may also freeze the leftover patties cooked or raw.  You might be tempted to skip the oil in the mixture, however, it is needed to hold the form and allow the onions to ‘fry’ inside the patty. Olive oil is an important and necessary fat for after gastric bypass and weight loss surgery.

    Ingredients:

    • 1 Lb. Turkey, Lean Ground
    • 1 egg
    • 2 tablespoons olive oil
    • 2 tablespoons hot water
    • 1 packet onion soup mix, about 16 tablespoons

    Topping:

    • 1 Tablespoon salsa
    • ½ ounce pepper jack cheese

    Directions: Combine burger ingredients in a medium bowl. Mix until everything is combined. Form six evenly-sized patties.  Reserve five patties for another meal (freeze raw or refrigerate). Place a single patty into a lightly oiled frying pan.  Cook on medium for five minutes.
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    Flip to the other side. Top with salsa and then cheese.

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    Place a large pot lid directly over the patty, inside of the frying pan.

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    Cook for another 5-7 minutes until cheese is thoroughly melted.
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    Serve immediately.

    Yields: 6 turkey patties, about 3 ounces each.  With topping, six portions at 23 grams protein, 203 calories

     

  • Pastrami Stuffed Delicata Squash

    Pastrami Stuffed Delicata Squash

    IMG_3246Delicata winter squash is high in vitamin A and C. Besides for its beautiful designs, the skin is edible after roasting or baking, which saves you time in the kitchen. It also boosts your nutrient intake — the skin of vegetables often contains fiber and other vitamins and minerals.  This squash bakes very quickly in the oven. 

    Ingredients:

    • 1 Delicata Squash
    • 4 slices pastrami deli, 4 ounces   )
    • 1 ounce fresh spinach leaves
    • 1 shallot, about 1 ounce
    • ½ fresh red grapefruit, peeled
    • 2 tablespoons of your favorite salsa )

    Directions:

    Scrub squash skin well, or peel if you’d like.
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    Cut squash in half lengthwise and scoop out seeds.

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    Place face down in a shallow pan.  Cover with aluminum foil  and bake on 450 for 15 minutes.

    In food processor, combine other ingredients and pulse until chopped. Scoop into squash halves, forming high mounds with leftover mixture.
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    Cover pan and return to oven for 20 more minutes. Allow to cool before cutting in half and dividing into four portions. Otherwise, the filling will spill out.  Reheat and serve. Refrigerates for up to one week in airtight container.

    Yields: 4 portions, about 3 ounces each, 8g protein, 105 calories

  • Mango Ginger Chicken Dinner, 11.5 grams protein, 169 calories

    Mango Ginger Chicken Dinner, 11.5 grams protein, 169 calories

    IMG_3133The most exciting part of this chicken dinner is not the sweet taste, but the mango bits that help with the chewing of the chicken. You may skip the cornstarch if you don’t favor a thick creamy sauce.  Mango might aid in decreasing risk of macular degeneration and colon cancer, while improving digestion and bone health, as well as skin and hair.

    Ingredients: 

    • 2 Fresh Boneless Skinless Chicken Thigh Cutlets (40g, 220c)
    • 1 teaspoon chopped Ginger (2c)
    • 1 Tablespoons Coconut or Olive Oil  (120c)
    • 1 mango, peeled and cubed, about 7 ounces (2.8g, 201c)
    • 1 stalk celery, chopped into tiny bits (.3, 6c)
    • 1 Tablespoon cashew butter (2g, 80c)
    • 1 packet artificial sweetener
    • 1 teaspoon (frozen cube) crushed ginger (5c)
    • ¼ teaspoon nutmeg
    • ¼ teaspoon cumin
    • 1 Tablespoon soy sauce (1g, 11c)
    • ½ teaspoon rice vinegar (10c)
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 teaspoon cornstarch, diluted in 4 ounces water (20c)

    Directions:

    Heat the oil in a heavy frying pan. Add the garlic and celery and saute for 10 minutes on medium until translucent.
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    Add cashew butter and stir until melted. Chop chicken into tiny bits. Add the chicken to the pan. Cook for about 10 minutes, stirring occasionally until the chicken is no longer pink.

    Meanwhile, in a medium-sized bowl, combine the mango with the sweetener, cumin, ginger, and nutmeg.
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    Pour the mixture over the cooked chicken and gently stir to cover the chicken pieces.
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    Add soy sauce, vinegar, water and cornstarch mixture and salt, and pepper. Cook for about 10 more minutes.

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    Yields:  4 servings at ½ cup each, 11.5 grams protein, 169 calories

  • “The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories

    “The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories

    IMG_3065This sandwich relies on two slices of Cornmeal Cheddar Sandwich Bread which has 15 grams protein, 187 calories.  If you had RNY gastric bypass, then you should eat only half of the sandwich, and reserve the second half for the next day. It will tastes nearly as fresh the next day.  The lettuce is important, because it provides a watery and crunchy tool for chewing the deli.

    Ingredients:

    • 2 slices of Cornmeal Cheddar Sandwich Bread (30g,374c)
    • 2 ounces deli meat, or 2 thick slices (10g,90c)
    • 2 teaspoons fat thousand island dressing (60c)
    • 1/2 lettuce leaf

    Directions:

    Insert bread slices into toaster. Toast until sizzling. This is important, because you want the bread to be crispy and not spongy. Spread dressing on both slices.
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    Layer with meat and lettuce.  Cut in half, and refrigerate one half for another meal.

    Total sandwich: 40 grams protein, 524 calories. Suggested serving, half sandwich, totals to 20 grams protein, 262 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

  • 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

  • Chunky Cream of Chicken Noodle Soup, 7 grams protein, 93 calories

    Chunky Cream of Chicken Noodle Soup, 7 grams protein, 93 calories

    Easy to cook, and hearty to eat. Gluten-free spaghetti squash noodles with non-dairy cream base.IMG_2800

    Ingredients

    • 3 Fresh Boneless Skinless Chicken Thigh Cutlets (60g, 330c)
    • 3 ½ cups homemade chicken stock (21g, 516c)
    • 6 Tablespoons (3 ounces) Cashew Cream (15.4g,444)
    • 1 ½ cups Spaghetti Squash, cooked (.9g, 46.5c)
    • 1 bunch fresh dill
    • 2 zucchini (4.8g, 66c)
    • 2 cups water
    • ½ teaspoon salt
    • ¼ teaspoon white pepper

    Directions: 

    Peel and chop zucchini and dill into tiny pieces.  Chop chicken into tiny cubes. Add to large pot with water and 1 cup chicken stock. Cook for 20 minutes on high. Lower to medium and add 2 ½ cups chicken stock, cashew cream, and spaghetti squash, salt and pepper. Continue to cook for an additional 20 minutes. How to cook spaghetti squash, click here.

    Yields: 60 ounces soup, or 15 portions of 4 ounces each.  Add more chicken to increase the protein.