Protein Artist

Tag: beans

  • Smoked Chickpeas and Cabbage, 5.7g, 145c

    Smoked Chickpeas and Cabbage, 5.7g, 145c

    IMG_2442This is a warm winter meal dish that has the added queso fresco for protein.  I would be curious to try this recipe again and put half the cabbage, and double the chickpeas for added nutrition. Please let me know what your total protein count was if you tried that variation.

    Ingredients

    • ½ head cabbage, shredded, about 5 cups (8g, 150c)
    • 1 cup oil (1927c)
    • 2 teaspoon minced garlic
    • 1 can chickpeas (21g,350c)
    • 1 10oz.-block queso fresco (60g,800c)
    • ½ cup Prego Meat Sauce (2g, 90c)
    • 2 tablespoons ketchup  (40c)
    • 2 ½ tablespoons salt
    • 1 teaspoon black pepper
    • 1 teaspoon crushed pepper flakes
    • 1 teaspoon liquid smoke

    Directions:

    • In a large 8 quart pot, saute cabbage in oil until golden, stirring frequently.
    • Stir in garlic, chickpeas and grated queso fresco.
    • Add salt, pepper, and liquid smoke. Cook for 1 minute.
    • Add meat sauce and water, and 2 tablespoons sale.
    • Cook for 45 minutes on medium heat.

    Yields:  23 servings of 4 ounce bowls.

  • Hummus – Sabra Classic Hummus, 2oz Singles, 6 grams protein per serving.

    Hummus – Sabra Classic Hummus, 2oz Singles, 6 grams protein per serving.

    hummuspackSabra Classic Hummus, 2oz Singles are perfectly sized portions are delicious in a meal with other foods.  Excellent for pairing with tuna salad (10g) for a 14 gram protein meal, or as a standalone 4 gram protein snack. Eat it with a baby spoon for a quick flavorful and salty craving fix.

    NUTRITION INFORMATION

    Serving Size1/4 Cup (57g)
    Serving per Container1

    AMOUNT PER SERVING

    Calories150
    Calories From Fat100
    % Daily Value
    Total Fat11 g (17% DV)
    Saturated Fat1.5 g (8% DV)
    Trans Fat0 g
    Cholesterol0 mg (0% DV)
    Sodium260 mg (11% DV)
    Total Carbohydrate9 g (3% DV)
    Dietary Fiber3 g (12% DV)
    Sugars1 g
    Protein4 g
  • Falafel Balls and Dill Dip, 16 grams protein per 4 oz puree lunch meal

    Falafel Balls and Dill Dip, 16 grams protein per 4 oz puree lunch meal

    falafel balls
    4 Falafel Balls + Greek Dill Dip

    This delicious lunch is perfect for preparing the night before for a grab-n-go high protein lunch meal.  Do not fry the mixture as directed on the box.  Skip Greek Dill Dip if you are lactose intolerant.

    Directions:

    • Falafel balls in baking pan
      Falafel balls in baking pan

      Prepare mix with water as directed.

    • Spray baking pan with oil spray.
    • Form small 1/2 ounce balls (measure as a heaping teaspoon, or half a shot glass) and place on pan.
    • Spray all the balls again with oil spray.
    • Bake on 450 for 15 minutes. Flip balls, and bake for another 5 minutes.

    falafelmixA $6.00 box of Falafel Mix will yield 24 balls (enough for six meals).  This freezes very well, and defrosts while you are at work.   Falafel Mix is available in your supermarket’s Kosher or Ethnic isle.