Protein Artist

Tag: cream

  • 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.

  • 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.
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    • 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.
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    • 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
  • 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.

  • Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    lemongras soy crumbles with marinara cream sauce15.5 grams protein Meal:

    • 2 ounces Lemongrass Soy Crumbles (11g)
    • 1 ounce Marinara Cream Sauce (1g)
    • 1 ounce shredded Cheese (3.5g) [skip if you are lactose intolerant]

    Recipe:

    Marinara Cream Sauce

    Total 32 oz sauce = 34/32=1.0625 g per ounce of sauce

    marinara cream sauce ingredients for lemongrass soy crumbles and marinara cream sauce lemongrass soy crumbles

    Lemongrass Soy Crumbles:

    •  1 1/2 teaspoons Gourmet Garden Lemongrass paste
    • ½ cup marinara cream sauce (recipe above)
    • 1 tablespoon mustard
    • two tablespoons soy sauce
    • 1 package Lightlife Smart Ground Veggie Protein Crumbles, Original
      (2 ounces = 11g )

    Directions: 

    • Prepare marinara cream sauce by boiling all ingredients in a large saucepan on medium, stirring constantly until sauce bubbles.
    • Next, spray a large non-stick frying pan with oil spray.
    • Combine lemongrass soy crumbles liquid ingredients and stir until blended.
    • Crumble the soy into the pan and stir well.
    • Crumbles should brown after 3-5 minutes.
    • Remove from heat.
    • Prepare meal as described, and store remaining sauce in ice cube trays for future meals.

    Suggestions:

    • Combine crumbles with cheese and sauce with every spoonful and chew thoroughly to preserve your puree requirements.
    • It is helpful to have a plate warmer to keep the meal hot until you finish eating.
  • 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.