Protein Artist

Category: Chicken, Beef, Turkey

  • Taco Meal Puree, 13 grams protein per 4 oz meal

    Taco Meal Puree, 13 grams protein per 4 oz meal

    Taco Meal Puree, 13 grams protein Ingredients:

    • 1 cup red kidney beans  (2oz@9g=36g)
    • ½ cup great northern beans   (2oz@8g=16g)
    • ½ cup barley   (2oz@3g=6g)
    • 12 cups water
    • 4 oz. (4 cubes) minced onions
    • 1 ½ cups (12 oz.) cooked chicken [chicken in water can: 2oz@10g=60g]
    • taco seasoning packet
    • 1 teaspoon salt
    • 1 teaspoon garlic powder

    Directions:

    1. In a large pot, combine beans and water.  Boil on a high flame and lower to medium after 5 minutes.
    2. After one hour, add:  onions and chicken.
    3. After 30 minutes, add taco seasoning packet and spices.
    4. Cook for ten more minutes.
    5. Mix in food processor until pureed.

    Yields: 56-60  oz , or  7.5 cups of taco mixture. Divide into 28 2oz servings @ 4.21 grams protein each. Serving Suggestion for a 13 gram protein Taco Meal:

    • 2 oz Taco Puree (4.21g)
    • 2 oz Shredded Part-Skim Cheese (8g)
    • 1 Tablespoon Guacamole (1/2 gram of protein)
  • Chicken Puree, 5.43 grams protein per 2 oz. servings

    Chicken Puree, 5.43 grams protein per 2 oz. servings

    Chicken PureeIngredients:

    • 2 Cups chicken cooked in soup [7*16=112g]
    • 1 cup almond milk [1g]
    • 2 cups clear chicken broth [6*2=12g]
    • ½ cup  sauteed onions
    • salt & pepper

    Directions:

    Cook chicken in soup, remove from pot.  Tear chicken away from bones, discard skin. Mix all ingredients in food processor until pureed.

    Yields: 23 2 oz. servings Chicken Puree, 5.43 grams protein per serving.

    Photograph of 10 gram protein meal:

  • Chopped Liver, 20.75 grams protein per 2 oz. serving

     

    Chopped Liver, 20 grams protein per 2 oz meal

    Ingredients:

    • 1 pack calf liver, broiled (3 slices)[3*80=240g]
    • 1 cup sauteed onions
    • 2 oz. 0% Greek Yogurt, 0% [2*4=8g]
    • 1 cup Almond Milk [1g]

    Directions:

    1. Rinse and broil the liver on highest oven temperature for 10-15 minutes. Make sure to check that the edges do not burn.  Liver is broiled when the insides are no longer pink.
    2. Beat in food processor with the rest of ingredients until pureed.

    Yields: 12 2 oz. portions of pureed high protein meal.

    Serving Suggestion:  Serve with 2 ounces mashed potato for an additional 2.38 grams of protein.  As pictured, your meal will total to nearly 22.38 grams protein per 4 ounce meal.