Protein Artist

Tag: beef

  • 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.

  • Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats

    Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats

    IMG_2613The rutabaga is the secret in this recipe. It will lend a starchy and earthy taste which will work like a potato but deliver healthy and necessary carbohydrates instead.  The apple and orange will add a zesty flavor to balance the spices, creating a very savory hash bite.  These taste amazing when warm, or room temperature after defrosting from the freezer in time for your lunch break.

    Post-op patients must remember to add necessary carbs and fats on top of their protein, in order to break down the protein with body fat rather than muscle mass.  Read more about tricking your body with necessary carbs and fats for post-op.

    Ingredients:

    • 10 slices roast beef deli (50g, 300g)
    • ¼ rutabaga, or 100 grams (1.1g,38c)
    • ½ sweet potato (1g, 56c)
    • 1 small apple  (.3g,58c)
    • 1 medium orange  (.9g,45c)
    • 3 eggs  (18g, 210c)
    • 4 ounces fine cornmeal (8g,355c)
    • 6 ounces Finely Grated Parmesan Cheese (36g, 360c)
    • 2 tablespoons lemon juice
    • 3 tablespoons olive oil (360c)
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Directions:

    • Preheat oven to 425.
    • Peel and finely shred the rutabaga, apple, and sweet potato.
    • Peel and quarter the orange by hand.
    • Add all ingredients into food processor and mix until roast beef is chopped.
    • In a mini muffin pan, add 1 teaspoon finely grated shredded cheese to each muffin cup. Firmly press with fingers until it resembles a pie crust.
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    • Place a heaping teaspoon of mixture into each cup.  Evenly divide the mixture and juices between the entire pan.  With your fingers, press the leftover mixture to form high peaks above the cups. It will settle to half in the baking process.
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    • Bake at 425 for 30 minutes.
    • Remove pan from oven and lightly spray all the cups with oil spray.
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    • Return to oven to finish baking for 15 more minutes.
    • Allow to cool, and divide into 2 ounce portions, 3 mini bites.

    Yields: 36 mini bites, or 12 servings of 3 mini bites each, at 2 ounces. Each 2 ounce portion has 9.5 grams protein, 149 calories

  • OMG Beef Crumble with Tomato Gravy, Bariatric Chewable Meat Meal, 9 grams protein per 4 ounce meal

    OMG Beef Crumble with Tomato Gravy, Bariatric Chewable Meat Meal, 9 grams protein per 4 ounce meal

    IMG_2397This is my recipe for OMG Beef Crumble, named so because of how soft and easy it is to eat this.  I’m not kidding; this will melt in your mouth. Before you know it, you will be done with this portion.  There is almost no chewing involved, which makes this perfect for after weight loss surgery and the puree stages.   As a side note, I made it to Onederland today! 

    Meat Crumble:

    • 8 oz Ground beef (20% fat) (36g,640c)
    • 1 can condensed cream of chicken soup (7.5g,175c)
    • ½ green pepper, finely chopped (4 ounces)  (.9g, 20c)
    • 2 scallions  (1g, 20c)
    • 3 teaspoons chopped ginger (6c)
    • 1 Beef frank (6g, 150c)

    Mix in food processor.  Spray a large sheet of parchment paper with oil spray. Place mixture on parchment paper and roll into log shape. Pinch corners and twist the two ends in opposite directions.  Place roll into a 9×13 rectangular baking pan. Bake at 425. After 30 minutes, open the parchment paper and pat the mixture flat across the entire pan. Bake for 15 more minutes.

    Yields 18 ounces of meat crumble. (6 * 3 ounce portions, 8.71g, 171c each)

    Tomato Gravy

    In a saucepan, combine:

    • 1 can chopped tomatoes with green chiles (or plain chopped tomatoes) (2.5g, 50c)
    • 1 can chicken broth (0g, 50c)
    • 4 tablespoons ketchup (80c)
    • 3 ounces sauteed onions  (.3g, 90c)

    Cook on high until sauce bubbles. Lower heat to medium and cook for 15 minutes until vegetables are soft.  Blend.

     

    Serve 3 ounces of OMG Beef Crumble with 1 ounce Tomato Gravy for a 9 gram protein meal.

  • Refried Bean Beef Soup, 11 gram protein meal

    Refried Bean Beef Soup, 11 gram protein meal

    This soup is thick with lovely textures and high in nutrients.   I like to add a tablespoon of avocado cubes into the soup, so you can freeze the cubes with the soup portions; It will not turn brown, so long as it is covered in liquid while freezing. Refried Bean Soup

    Ingredients: 

    • 4 Tablespoons Green Chili Peppers (10c)
    • 1 medium tomato (1g, 22c)
    • 1 small onion (1g, 20c)
    • 8 oz Ground beef (20% fat) browned with ½ packet taco seasoning (36g, 640c)
    • 1 (16 oz) Can refried beans (24g, 400c)

    Directions:

    Finely chop ingredients in food processor.

    Add to saucepan with:

    • 2 cups clear chicken broth (12g, 172c).
    • ½ packet taco seasoning
    • 1 can (11 oz) Mexican style corn with red & green peppers, or plain can corn corn (8g,320c)

    Boil on medium for 15 minutes, stirring occasionally.

    Yields: 9 portions, 4 ounces each  (9 grams protein per portion, 176 calories).
    Serve with 1 ounce shredded cheese (2 grams protein) for a 11 gram protein meal.