Protein Artist

Tag: flourless

  • Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    IMG_3660This sweet meatball recipe with protein powder to hold the meat together instead of flour or breadcrumbs. For this recipe, I use lunch buddies cups because they are easier to find with no sugar added than the ordinary canned varieties.  I also use ground beef chuck rather than lean beef, so that I have all the fats that I need from this meal. Ground beef chuck comes from the shoulder and neck area of the cow and is usually very fatty but also has an immense amount of flavoring.  With this yummy sticky sweet sauce, you will be licking your fingers every time you sit down to this dish. Freezes very well. Perfect for lunch at the office.
    Ingredients

    • 1 lb ground beef chuck (76g,1120c
    • 1 scoop unjury protein powder chicken soup flavor, or plain unflavored (21g, 100c)
    • 2 tablespoons olive oil (120c)
    • 2 tablespoons hot water
    • 1 packet onion soup mix, about 16 tablespoons (320c)
    • ¼  cup  tomato juice (.25g, 12c)

    Sauce:

    • 1 cup tomato juice (1g, 50c)
    • 2 tablespoons cornstarch (60c)
    • ¼ Cup Granulated Splenda
    • ¼ cup white vinegar
    • 2 tablespoons soy sauce (2g,22c)
    • 1 lb pineapple tidbits, no sugar added (4 lunch buddies cups) (4g,240c)
    • Pineapple juice reserved from pineapple tidbits

    Directions:

    Preheat oven to 350.  Open the pineapple cups or can, and pour off the juice into a small saucepan.  Pour the pineapple tidbits into an oblong oven pan.

    Mix ground meatballs ingredients in a medium-sized bowl.
    IMG_3636
    Form into tiny teaspoon-sized meatballs. Drop onto large frying pan and Cook for 4-5 minutes on each side on medium heat.
    IMG_3635IMG_3639
    Place cooked meatballs into the pan with the pineapple tidbits.
    IMG_3647

    In the saucepan, add remainder of ingredients and simmer on low heat, stirring occasionally, until thickened and bubbling, about 8 minutes.
    IMG_3646

    When sauce is done, pour  over meatballs and pineapple tidbits.

    IMG_3649

    Lightly mix meatballs until they are coated with the sauce. Cover pan with aluminum foil and bake in the oven for 15 minutes. Remove aluminum foil and bake for an additional 15 minutes.
    IMG_3654

    Divide into 6 portions by separating 5-6 meatballs into each container first. Then, add the pineapples and sauce to make sure you will get your protein in first.

    Yields: 6 portions, 4 ounces each, at 17 grams protein, 340 calories.

  • Steelcut Oats Chocolate Chip Cookies, 3 grams protein, 108 calories each

    Steelcut Oats Chocolate Chip Cookies, 3 grams protein, 108 calories each

    IMG_3583You really want to grab a cookie and run to do your errands. Well, then why not? This one has protein and all the flavor you need, plus the chocolate you might crave. The oats offer a gluten-free alternative to flour and still add protein.  With the bananas, you don’t need to use eggs, making this a vegan staple. Finally, in this recipe, I used cashew butter which has the mildest nut taste, for those who are not wild about peanut butter but still want to calories and protein. Consider portion control and try to nibble only on one cookie per day, as they are very filling.  Are you bold and daring, and have added some ingredients? Cocounts? Dried fruits? Comment below and share your recipe! The spices are important, or it will taste like a ball of porridge.

    Ingredients

    • 2 ripe bananas, mashed
    • 1 ½ cups steelcut cup oats
    • ⅓ cup cashew butter, about 5 ½ tablespoons or 4 heaping tablespoons
    • ½ cup unsweetened chocolate chips, miniature chips preferred
    • ¼ teaspoon nutmeg
    • ½ teaspoon allspice

    Directions:

    Preheat the oven to 350 degrees. Since I used ripe bananas that were frozen, I ran them under hot water and peeled them. Then, I added the bananas to the food processor, and mixed it with the nut butter.  I used this mashed mixture to fold in the red of the ingredients.  If using ripe bananas, simply peel and mash well and mix all ingredients in a bowl by hand.
    IMG_3578

    Drop a heaping tablespoon of the mixture onto a parchment-lined baking sheet.
    IMG_3579
    Bake on 350 for 15 minutes or until bottoms are golden.   Note– the shape will not change, so make sure you form them into appetizing-looking blobs.

    Yields: 20 cookies, 3 grams protein, 108 calories per cookie

  • Dressed to the Nines Turkey Patties, 23 grams protein, 203 calories

    Dressed to the Nines Turkey Patties, 23 grams protein, 203 calories

    IMG_3379This is the ultimate gluten-free flourless turkey burger recipe that will make you want to party! Easy to prepare in advance, refrigerate the mixture and cook later in time for dinner. You may also freeze the leftover patties cooked or raw.  You might be tempted to skip the oil in the mixture, however, it is needed to hold the form and allow the onions to ‘fry’ inside the patty. Olive oil is an important and necessary fat for after gastric bypass and weight loss surgery.

    Ingredients:

    • 1 Lb. Turkey, Lean Ground
    • 1 egg
    • 2 tablespoons olive oil
    • 2 tablespoons hot water
    • 1 packet onion soup mix, about 16 tablespoons

    Topping:

    • 1 Tablespoon salsa
    • ½ ounce pepper jack cheese

    Directions: Combine burger ingredients in a medium bowl. Mix until everything is combined. Form six evenly-sized patties.  Reserve five patties for another meal (freeze raw or refrigerate). Place a single patty into a lightly oiled frying pan.  Cook on medium for five minutes.
    IMG_3371
    Flip to the other side. Top with salsa and then cheese.

    IMG_3372
    IMG_3373

    Place a large pot lid directly over the patty, inside of the frying pan.

    IMG_3374
    Cook for another 5-7 minutes until cheese is thoroughly melted.
    IMG_3375
    Serve immediately.

    Yields: 6 turkey patties, about 3 ounces each.  With topping, six portions at 23 grams protein, 203 calories

     

  • 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.
    IMG_3128

    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.
    IMG_3127

    Pour the mixture over the cooked chicken and gently stir to cover the chicken pieces.
    IMG_3129

    Add soy sauce, vinegar, water and cornstarch mixture and salt, and pepper. Cook for about 10 more minutes.

    IMG_3139

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

  • Marble Cheesecake, Made with Protein Powder, 10 grams protein, 103 calories each

    Marble Cheesecake, Made with Protein Powder, 10 grams protein, 103 calories each

    IMG_3115The protein powder recipe you’ve been waiting for!  These easy-to-serve mini cheesecakes are baked in a large muffin pan for ease of storage and portion control.  If you haven’t refined your skills yet for marbling the batter, then just leave it as two layers. With the crust, this will have three amazing layers.

    Ingredients:

    Crust:

    • ½ cup fine cornmeal
    • ½ cup cottage cheese
    • 1 packet sweetener

    Preheat oven to 350. Spray  large muffin pan with oil spray. In a small bowl, mix crust ingredients by hand until mixture turns to dough.  Form 12 small balls with the dough. Drop one ball into each muffin cup. Firmly press with fingers until a crust is shaped.  Bake for 15 minutes.
    IMG_3106

    In food processor, combine cream cheese, yogurt, muscle milk, eggs, vanilla, and splenda.  Process until smoothly mixed. Pour part of the mixture into muffin pans, filling only half of each cup.
    IMG_3107

    Add carob powder or cocoa to mixture and pulse in food processor until blended.  Pour remaining mixture to fill the muffin cups.
    IMG_3108
    With a knife, draw a figure 8 or random yinyang pattern into batter of each cup.  Do not overmix with knife.
    IMG_3111
    Bake in oven for 20 minutes.  Freeze leftovers.  Spoils in fridge after 2 days.

    Yields: 12 single-serve cheesecakes, 10 grams protein, 103 calories each

  • “The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories

    “The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories

    IMG_3065This sandwich relies on two slices of Cornmeal Cheddar Sandwich Bread which has 15 grams protein, 187 calories.  If you had RNY gastric bypass, then you should eat only half of the sandwich, and reserve the second half for the next day. It will tastes nearly as fresh the next day.  The lettuce is important, because it provides a watery and crunchy tool for chewing the deli.

    Ingredients:

    • 2 slices of Cornmeal Cheddar Sandwich Bread (30g,374c)
    • 2 ounces deli meat, or 2 thick slices (10g,90c)
    • 2 teaspoons fat thousand island dressing (60c)
    • 1/2 lettuce leaf

    Directions:

    Insert bread slices into toaster. Toast until sizzling. This is important, because you want the bread to be crispy and not spongy. Spread dressing on both slices.
    IMG_3062

    Layer with meat and lettuce.  Cut in half, and refrigerate one half for another meal.

    Total sandwich: 40 grams protein, 524 calories. Suggested serving, half sandwich, totals to 20 grams protein, 262 calories.

     

     

     

  • Cranberry Cinnamon Goat Cheese with Flourless Cheddar Crackers, 19 grams protein, 291 calories.

    Cranberry Cinnamon Goat Cheese with Flourless Cheddar Crackers, 19 grams protein, 291 calories.

    IMG_2975This meal recipe relies on a serving of six Cornmeal Cheddar Crackers which have 15 grams protein, 187 calories.   They are very filling, so do not worry about the portion size.  I like this best after spreading the cheese onto the crackers, and then toasting the crackers in the oven for a few minutes.

    Ingredients: 

    • 1 log (4 ounces) spreadable goat cheese (16g,280c)
    • ¼ cup craisins or dried cranberries (120c)
    • ⅛ cup Pacific Soymilk  (1.25, 17.5c)
    • 1 teaspoon cinnamon
    • 1 teaspoon lemon juice
    • 1 packet sweetener

    Directions:

    Combine all ingredients in a microwave safe container.
    IMG_2967

    Microwave for one minute. Mix well.
    IMG_2969

    Refrigerate in same container, or divide into four small condiment containers for portion control.
    IMG_2970

    Yields: 4 ounces of cheese. Serving size: 1 ounce, 4 grams protein, 104 calories, plus six Cornmeal Cheddar Crackers (15g,187c) totals to 19 grams protein, 291 calories.

  • Chicken Tarragon Salad on Apple Chips, 11.2 grams protein, 170 calorie

    Chicken Tarragon Salad on Apple Chips, 11.2 grams protein, 170 calorie

    IMG_2961
    7 apples chips with 1/2 chicken thigh cutlet

    Let the feasting begin!  Your meal might look like a plate of hors d’oeuvres, but you will be filling up with sweet and juicy goodness.  At only 2 ounces, this meal can afford a side dish as well.  Works fantastic with the savory Low-Carb Cauliflower Latkes Bites at 6.3 grams protein, 110 calories. Together, your meal will total to 17.5 grams protein, 280 calories. The cold chicken salad is specifically made with fresh boneless skinless chicken thigh cutlets, the juiciest part. Do not overcook! The tarragon will add an exotic flavor, which to me, tastes like a cross between lemongrass and black licorice. The cold chicken salad on top of the apple chips is a perfect combination of elegance, simplicity, and nutrition. This is a perfect finger food for traveling.

    Ingredients: 

    • 1 Boneless Skinless Chicken Thigh Cutlet, fresh or semi-thawed (20g, 110c)
    • 3 sprigs fresh tarragon, chopped (about 1 teaspoon)
    • ¼ cup Pacific Soymilk (2.5g, 35c)
    • 1 teaspoon olive oil (40c)
    • ¼ teaspoon salt
    • ¼ teaspoon cumin
    • 2 tablespoons Lite Thousand Island Dressing (0g,16c)
    • ⅓ ounce Apple Chips Snack, about 7 chips (70c)

    Directions:

    Slice chicken into finger-like strips.
    IMG_2931

    In a small saucepan, combine chicken, soy milk, oil, tarragon, salt and cumin.
    IMG_2933

    Cook on medium for 10 minutes, stirring occasionally.
    IMG_2934

    In food processor, pulse chicken with thousand island dressing for 10 seconds.
    Fits perfectly in two  GladWare Mini Round Food Storage Containers for portion control. Refrigerate leftovers.
    IMG_2936

    Yields: 2 servings, 2 ounces each, 11.2 grams protein, 101 calories

  • Flourless Mini Pizza, 18.5 grams protein, 240 calories

    Flourless Mini Pizza, 18.5 grams protein, 240 calories

    IMG_2951This mini pizza relies on a single slice of Cornmeal Cheddar Sandwich Bread which has 15 grams protein, 187 calories.  Add 1 tablespoon of salsa and 1 heaping tablespoon shredded cheese, and top with your favorite topping.  Bake for ten minutes.

    Ingredients:

    Directions:

    Place bread slice on baking tray.  Spread salsa and sprinkle cheese. Add olive slices.
    IMG_2943

    Bake on 350 for 10 minutes or until cheese is melted and bubbly.  Experiment with different toppings to your liking. Serve immediately.

    Yields: 1 Flourless Mini-Pizza, 18.5 grams protein, 240 calories

  • Cornmeal Cheddar Crackers or Sandwich Bread, 15 grams protein, 187 calories

    Cornmeal Cheddar Crackers or Sandwich Bread, 15 grams protein, 187 calories

    Cornmeal Cheddar Crackers, 6 crackers per serving, 15 grams protein, 187 calories
    Cornmeal Cheddar Crackers, 6 crackers per serving, 15 grams protein, 187 calories

    In this recipe, you can freeze the dough mixture in a roll, and then cut small slices to bake. These will be little crackers to go with your favorite dips or toppings. The other option is to freeze the mixture and then form 2 ounce balls which can be flattened into patties. These will be a perfect sandwich size for an amazing meal to go. Sandwich breads work excellent for grilled cheese or mini pizzas.

    Flourless, Low Carb, Low/No Sugar, Gluten-Free.

    Cornmeal Cheddar Sandwich Bread, 15 grams protein, 187 calories per slice.
    Cornmeal Cheddar Sandwich Bread, 15 grams protein, 187 calories per slice.

    Ingredients:

    • 8 ounces reduced fat Cheddar Cheese, shredded 8-oz block
    • 6 ounces greek yogurt
    • 1 scoop unjury protein powder, plain unflavored
    • ½ cup fine cornmeal
    • ¼ cup Pacific Soymilk
    • ½ teaspoon salt

    Directions

    In a food processor, chop the cheese until finely shredded. Add yogurt and soymilk and pulse until combined. Add the protein powder, cornmeal and salt and process until a dough begins to form. Directions continued below…

    For Cornmeal Cheddar Sandwich Bread:

    On parchment paper, shape dough into a small log. Freeze for 45 minutes. Slice into seven even parts (measure 2 ounces each). Roll each piece into a small ball, and then flatten like a patty onto the parchment paper.
    IMG_2925
    Bake two at a time for 30 minutes, or one at a time for 20 minutes. Flip upside down to cool.

    For Cornmeal Cheddar Crackers:

    Divide the dough into two balls on separate sheets of parchment paper.
    IMG_2920

    Form each half into a log resembling a cardboard paper towel tube.
    IMG_2921
    Roll up the parchment paper and freeze the logs for 45 minutes.
    IMG_2922
    Preheat oven to 350°F. Grease two baking sheets or line them with parchment paper.Slice the logs thinly and place the dough circles on the baking sheets.
    IMG_2923
    Bake for 20 minutes for 6 small circle slices at a time. Flip upside down to cool.
    IMG_2924

    Yields: 7 sandwich bread slices, or 7 portions of 6 crackers per serving. A single 2-ounce servings is 15 grams protein, 187 calories