Protein Artist

Category: All Recipes

  • 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

    IMG_2822

    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

  • Crunchy Kettle Corn Chickpeas, 4.5 grams protein, 120 calories per ounce

    Crunchy Kettle Corn Chickpeas, 4.5 grams protein, 120 calories per ounce

    IMG_2768This is a sugar-free and gluten-free high-protein snack that is perfect for keeping around for an emergency crunch while working, or at the movies.  Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium. This versatile snack will surprise you in flavor and nutrients. Compare to popcorn, at 106 calories and 3 grams protein per ounce, but with little nutritional value.  Refrigerate leftovers.

    Ingredients:

    Directions:

    Preheat oven to 500. Mix all ingredients together slowly, making sure the chickpeas do not crush. Spread mixture in a flat oven pan.  Sprinkle with salt,  favorite spices, and Kettle Corn Seasoning. Bake for 20 minutes, shuffle and break apart mixture. Bake for an additional 20 minutes, tossing frequently. Remove from oven when edges turn brown. Enjoy room temperature or warm.

    Kettle Corn Seasoning Nutrition Facts (varies by brand)
    kettle-corn-seasoning

    Yields: 5 ounces of snack, 5.4 grams protein, 144 calories per ounce

  • 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.

  • How to cook spaghetti squash

    How to cook spaghetti squash

    Spaghetti squash is a well known dieter’s secret for a low calorie gluten-free alternative to pasta.  To prepare the squash, cut in half and place face-down on a baking pan in the oven set to 500 degrees. Bake for 30 minutes.  Discard the seeds, and scrape out the squash with a fork. It will look just like thin noodles.  Refrigerate and use in pasta recipes.

    IMG_2767

    IMG_2766

     

  • Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

    Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

    IMG_2796In this recipe, I used gluten-free spaghetti squash and full fat cream cheese. You can substitute with lowfat, but do make sure the nutrition facts show you that there will be 2 grams protein per 2 tablespoon serving. Many whipped brands cheat on that and only have 1 gram at most.

    These little alfredo bites are perfect for a warm meal, but also tastes delicious straight from the refrigerator. Store 3 per zip-lock bag and freeze. Grab one bag in the morning when heading to work. It will defrost in time for lunch.

    Pre-made wonton wrappers can be found in your supermarket's produce section, often near the mushrooms and soy products.
    Pre-made wonton wrappers can be found in your supermarket’s produce section, often near the mushrooms and soy products.

    Ingredients:

    • 12 wonton wrappers (.75g,20c*12=9g,240c)
    • 6 ounces spaghetti squash, cooked (.9g,45c)
    • 1 (8 oz) container cream cheese with chives (16G,800C)
    • 4 tablespoons Finely Grated Parmesan Cheese (7.9g, 88c)
    • ½ cup soymilk (5g, 70c)
    • 3 teaspoons minced garlic  (1.2g, 12c)
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon cumin
    • ¼ teaspoon crushed red pepper flakes

    Directions:

    • Preheat oven to 350.
    • Spray a large muffin pan with oil spray.
    • Press a wonton wrapper into each muffin cup.
      IMG_2789
    • Add cream cheese, soymilk, and spices in a small saucepan.   Simmer on low heat, stirring occasionally.
      IMG_2791
    • When smooth and creamy, add squash and Parmesan cheese. Mix well.
    • Drop two tablespoons of mixture into each cup.IMG_2792
    • Bake at 350 for 15 minutes. Allow to cool.
    • Serve warm, room temperature, or cold after refrigerating.

    Yields: 12 appetizers, less than 1 ounce each.  Serving size: 3 pieces at 10 grams protein, 313 calories.

     

  • Liver Pate Appetizer Cups, 18.6 grams protein, 237 calories

    Liver Pate Appetizer Cups, 18.6 grams protein, 237 calories

    IMG_2775Not only are these the fanciest little appetizers on the block, but your co-workers will envy your meal options. The dried fruit adds a sweet touch, topped with crispy onions for an exotic and tasteful meal.  You will almost forget that you are eating organ meat.

    Ingredients:

    • 12 ounces Chicken Liver Pate (63.48g, 531c)
    • 12 won-ton wrappers from package (.75g,20c*12=9g,240c)
    • ½ cup chopped dates (2g, 240c)
    • ¼ cup  French Fried Onion, crushed (180c)

    Directions:

    Spray a large muffin pan with oil spray.  Press a wonton wrapper into each muffin cup.

    Drop one heaping tablespoon of liver pate into each cup.
    IMG_2762
    Evenly divide chopped dates, pressing lightly into the liver mixture.
    IMG_2763
    Top with crushed french fried onion.
    IMG_2764
    Bake at 350 for 20 minutes. Allow to cool.
    IMG_2773
    Serve warm, room temperature, or cold after refrigerating.

    Yields: 12 appetizers, roughly 1 ounce each.  Serving size: 3 pieces at 18.6 grams protein, 237 calories

  • Chicken Liver Pate, 5.3 grams protein per ounce, 44.25 calories

    Chicken Liver Pate, 5.3 grams protein per ounce, 44.25 calories

    Eating organ meat sounds gross, and believe me, it looks gross. However, it tastes amazing, and works as a high protein schmear on lettuce rolls or other veggies.  A four-ounce serving is a whopping 21 grams protein, 177 calories.

    Ingredients: 

    • 1 pack (20 oz) chicken livers (140g,980c)
    • 6 ounces (cubes) sauteed onions  (.6g, 180c)
    • ¼ cup soymilk (2.5g, 35c)
    • ½ teaspoon salt
    • ¼ teaspoon white pepper

    Directions:

    Bake chicken livers in oven on 500 degrees.
    IMG_2760

    After 15 minutes, drain juices and flip livers to the other side.  Bake for ten more minutes. Mix with rest of ingredients in food processor.

    Yields: 27 ounces, 5.3 grams protein per ounce, 44.25 calories.

  • Imitation Sour Cream with Scallions, Cashew Cream, 5 grams protein per ounce

    Imitation Sour Cream with Scallions, Cashew Cream, 5 grams protein per ounce

    IMG_2756[1]This is a hit! Perfect in the puree stages for topping refried beans.

    Non-dairy lactose free imitation sour cream can be used to top any protein meals.  Additionally, the cream can be added as a base for cream soups, and mixed with a batter for breadcrumb covered recipes. Also makes a delicious dip and topping for pizza or nachos.

    Ingredients:

    • 2 ½ ounces cashews, soaked in water overnight  (12.5g,400c)
    • 2 ounces soymilk (2.5g, 35c)
    • ¼ teaspoon vinegar
    • ¼ teaspoon lemon juice
    • 1 scallion  (.5g, 10c)
    • ⅛ teaspoon salt

    Directions

    Remove cashews from water. Chop all ingredients in blender until smooth and creamy. Refrigerate for up to one week. Use as topping for meats, beans, fish and cream base for soup.

    Yields: About 3 ounces of cream, 5.16 grams protein and 148 calories per ounce

     

  • Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    IMG_2732Sometimes, you just want to have those yummy hearty meals that hit the spot. This gluten-free recipe allows you to coat the fish with the spices and crumbs and bake in the oven for a low-fat dish.  Serve half of the fish with 2 ounces Tzatziki Cucumber Salad (recipe on the bottom of the page).  The salad is wet and spicy, perfect for helping the fish chewing process.

    Ingredients:

    • 4 ounces cod fish fillet  (18g, 82c)
    • ⅛ cup cornmeal (2g, 88c)
    • ⅛ cup soymilk (1g, 20c, calculated by ¼ based on absorption)
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • ½ teaspoon paprika

    Directions:

    Preheat oven to 450.  Cut fish into bite sized nuggets (about 6).  In a soup bowl, mix spices with soymilk. Place cornmeal in a separate soup bowl.  Coat fish with soymilk mixture, and then dredge thoroughly with cornmeal. Spray oven pan with PAM.  Place coated fish into oven pan and bake for 15 minutes.  Flip fish pieces to the other side and bake for another ten minutes.

    Yields:  One 4 ounce serving of fish-fry at 21 grams protein, 190 calories

    Serve ½ portion at 2 ounces fish (10.5g,95c) with with 2 ounces tzatziki cucumber salad (2g,17c), for a meal of 12.5 grams protein, 112 calories.

    RECIPE: Tzatziki Cucumber Salad, 7g ,58c

    • 4 ounces cucumber, shredded (.6g, 16c)
    • 1/4 cup greek yogurt  [6g/oz, 32.5c]
    • 1 scallion  (.5g, 10c)
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • 1 teaspoon vinegar

    Directions: Mix and refrigerate.

    Yields: 7 ounces of salad.  Per ounce: 1 gram protein, 8 calories

     

  • Mint Chocolate Sandwich Cakes, 17.7 grams protein, 326 calories

    Mint Chocolate Sandwich Cakes, 17.7 grams protein, 326 calories

    Protein powder cake recipe
    Protein powder cake recipe

    Looking for ideas for incorporating protein powder into your recipes?  Here’s a fabulous fool-proof and gluten-free recipe that will leave you drooling.  It’s time to party like you mean it!

    Ingredients:

    • 1 Banana (1.3g,105c)
    • 3 Eggs     (19g, 210c)
    • 1 scoop unjury protein powder, unflavored or your favorite flavor (21g, 100c)
    • 2 tablespoons olive oil (240c)
    • 4 ounces unsweetened applesauce (50c)
    • 4 ounces fine cornmeal (8g,355c)
    • 2 ounces Torani Coffee Syrups, Sugar Free French Vanilla
    • 3 Tablespoons Chia Seeds  (9g, 180c)
    • ½ cup soymilk (5g, 70c)
    • 4 Tablespoons Unsweetened Cocoa Powder (56c)
    • ¾ teaspoon baking powder
    • 1 ½ cups greek yogurt  (34.5g,255c )
    • 1 teaspoon mint extract
    • 2 packets artificial sweetener
    • 1 cup sugar-free whip from can. (120c)

    Directions:

    • Prepare cream first. Squirt whip to fill an 8 ounce cup. Nuke in the microwave for 20 seconds, then add in the 2 packets sweetener and mint extract. Add to the yogurt. Mix well and refrigerate.
    • Preheat oven to 350. Prepare a large muffin pan by spraying it with oil spray.
    • Mix the rest of ingredients in food processor, and pour into muffin pan, dividing mixture evenly between 11 cups. One cup will be empty in your pan.
    • Bake for 18 minutes.
      IMG_2655
    • Remove muffins from pan and place upside down on cutting board.  With a knife, slice each cupcake in half.
      IMG_2657
    • Top each slice with one heaping tablespoon of cream.  Stack or layer the cakes if you wish.
      IMG_2678
    • Store in party cups, or containers.
      IMG_2672
    • Allow cream and to set overnight in fridge.

    Yields: 11 cupcakes, 1 ½  ounces each.

    • SUGGESTED SERVING: 2 cakes with 1 ounce cream in each, 17.7 grams protein, 326 calories. 
    • 2 cakes plain = 11.5 grams protein, 258 calories
    • 1 cake with cream: 8.8g,163c