Protein Artist

Tag: dinner

  • 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.

  • Mango Ginger Chicken Dinner, 11.5 grams protein, 169 calories

    Mango Ginger Chicken Dinner, 11.5 grams protein, 169 calories

    IMG_3133The most exciting part of this chicken dinner is not the sweet taste, but the mango bits that help with the chewing of the chicken. You may skip the cornstarch if you don’t favor a thick creamy sauce.  Mango might aid in decreasing risk of macular degeneration and colon cancer, while improving digestion and bone health, as well as skin and hair.

    Ingredients: 

    • 2 Fresh Boneless Skinless Chicken Thigh Cutlets (40g, 220c)
    • 1 teaspoon chopped Ginger (2c)
    • 1 Tablespoons Coconut or Olive Oil  (120c)
    • 1 mango, peeled and cubed, about 7 ounces (2.8g, 201c)
    • 1 stalk celery, chopped into tiny bits (.3, 6c)
    • 1 Tablespoon cashew butter (2g, 80c)
    • 1 packet artificial sweetener
    • 1 teaspoon (frozen cube) crushed ginger (5c)
    • ¼ teaspoon nutmeg
    • ¼ teaspoon cumin
    • 1 Tablespoon soy sauce (1g, 11c)
    • ½ teaspoon rice vinegar (10c)
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 teaspoon cornstarch, diluted in 4 ounces water (20c)

    Directions:

    Heat the oil in a heavy frying pan. Add the garlic and celery and saute for 10 minutes on medium until translucent.
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    Add cashew butter and stir until melted. Chop chicken into tiny bits. Add the chicken to the pan. Cook for about 10 minutes, stirring occasionally until the chicken is no longer pink.

    Meanwhile, in a medium-sized bowl, combine the mango with the sweetener, cumin, ginger, and nutmeg.
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    Pour the mixture over the cooked chicken and gently stir to cover the chicken pieces.
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    Add soy sauce, vinegar, water and cornstarch mixture and salt, and pepper. Cook for about 10 more minutes.

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    Yields:  4 servings at ½ cup each, 11.5 grams protein, 169 calories

  • Egg and Meat Muffin Cups, 14 grams protein, 129 calories

    Egg and Meat Muffin Cups, 14 grams protein, 129 calories

    3 minim muffins with 1 ounce topping
    3 minim muffins with 1 ounce topping

    If you are having a productive day and want to cook meals for the week, this gluten-free and flourless muffin recipe will be your perfect investment of your time. I love to prepare these in little containers and then eat them throughout the week for breakfast, lunch, or even dinner; whatever catches my fancy.  It tastes like a meat stew in a cup, or maybe even a breakfast corned beef hash in a muffin.  Enjoy it fresh and warm, cold, or room temperature at work.  The topping will taste a bit like vegetable cream cheese, and will add just the right amount of glide for chewing.  You won’t even miss your bagel.

    If you are lactose-intolerant, just

    Ingredients:

    • 6 eggs  (36g,420c)
    • ½ cup shredded cheese (14g, 160c) [skip if you are lactose intolerant].
    • 4 ounces deli or cooked corned beef (24g, 160c)
    • ¼ cup salsa  (20c)
    • 1 green pepper  (1.8g, 40c)
    • ½ Large onion  (1g, 20c)
    • 1 teaspoon salt
    • ¾ teaspoon black pepper

    Topping: Skip if you are lactose intolerant.

    Note: with ¾ teaspoons black pepper, this will be very savory.  You can use ½ teaspoon instead if you like your food mildly spicy.

    Directions:

    • Mix topping ingredients and place in refrigerator to set.
    • preheat oven to 350.
    • Chop everything in food processor and pour into muffin pan.
    • For a larger muffin pan, pour 2 ounces per cup.  The cups should be ¾ full.
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    • For a mini muffin pan, 2 ounces will fit into three cups. The cups will be nearly full.
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    • Bake @ 350 for 30 minutes.
    • Remove from pan and allow to cool.
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    • Top two 2-ounce muffins with ½ ounce of topping each (about 1 tablespoon).
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    • Store each muffin in a GladWare Mini Round Food Storage Containers.
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    • Store in refrigerator, and take to work the next day.  Can be eaten at room temperature.

    Yields:

    • 7 servings of 4 ounces muffins, total 11 grams protein, 114 calories.
    • Greek Yogurt topping: 3 grams protein, 15 calories
    • Total meal of muffin with topping: 14 grams protein, 129 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.

  • Chicken Zucchini Souffle, 4.56 grams protein per 2 oz serving

    Chicken Zucchini Souffle, 4.56 grams protein per 2 oz serving

    Chicken PureeIngredients:

    • 4 zucchini, raw ground
    • 1 large Idaho potato (1 lb.), raw ground
    • 2 raw eggs [6*2=12g]
    • salt
    • pepper
    • 2 oz oil.
    • 1 lb raw ground chicken [7*16=112g]

    Directions:

    Combine all ingredients in food processor and chop until fine ground.  Pour into 11 x 16 pan and bake for two hours.   Divide into 2 ounce portions at 4.56 grams protein per serving.

    Yields: 24 2 oz. servings Chicken Zucchini Souffle, 4.56 grams protein per 2 oz serving.

    Photograph of 10 gram protein meal: