This 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.
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.
2 tablespoons Lite Thousand Island Dressing (0g,16c)
⅓ ounce Apple Chips Snack, about 7 chips (70c)
Directions:
Slice chicken into finger-like strips.
In a small saucepan, combine chicken, soy milk, oil, tarragon, salt and cumin.
Cook on medium for 10 minutes, stirring occasionally.
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.
This 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.
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.
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.
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.
Form each half into a log resembling a cardboard paper towel tube.
Roll up the parchment paper and freeze the logs for 45 minutes.
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.
Bake for 20 minutes for 6 small circle slices at a time. Flip upside down to cool.
Yields: 7 sandwich bread slices, or 7 portions of 6 crackers per serving. A single 2-ounce servings is 15 grams protein, 187 calories
A perfect vegetarian, low-carb, gluten-free and non-dairy recipe.
You want the taste of greasy potato latkes, but you don’t want the fat or the carbs. You want the high protein but you also want that deep onion flavor. So here you have it; the best of both worlds. Conveniently packed into mini muffin sized bites for portable nutrition. Store three pieces in a ziplock bags and freeze. Reheat as needed.
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.
Sometimes, you just want to have those yummy hearty meals that hit the spot. This gluten-free recipe allows you to coat the fish with the spices and crumbs and bake in the oven for a low-fat dish. Serve half of the fish with 2 ounces Tzatziki Cucumber Salad (recipe on the bottom of the page). The salad is wet and spicy, perfect for helping the fish chewing process.
Ingredients:
4 ounces cod fish fillet (18g, 82c)
⅛ cup cornmeal (2g, 88c)
⅛ cup soymilk (1g, 20c, calculated by ¼ based on absorption)
¼ teaspoon salt
¼ teaspoon black pepper
½ teaspoon paprika
Directions:
Preheat oven to 450. Cut fish into bite sized nuggets (about 6). In a soup bowl, mix spices with soymilk. Place cornmeal in a separate soup bowl. Coat fish with soymilk mixture, and then dredge thoroughly with cornmeal. Spray oven pan with PAM. Place coated fish into oven pan and bake for 15 minutes. Flip fish pieces to the other side and bake for another ten minutes.
Yields: One 4 ounce serving of fish-fry at 21 grams protein, 190 calories
Serve ½ portion at 2 ounces fish (10.5g,95c) with with 2 ounces tzatziki cucumber salad (2g,17c), for a meal of 12.5 grams protein, 112 calories.
RECIPE: Tzatziki Cucumber Salad, 7g ,58c
4 ounces cucumber, shredded (.6g, 16c)
1/4 cup greek yogurt [6g/oz, 32.5c]
1 scallion (.5g, 10c)
¼ teaspoon salt
¼ teaspoon black pepper
1 teaspoon vinegar
Directions: Mix and refrigerate.
Yields: 7 ounces of salad. Per ounce: 1 gram protein, 8 calories
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)
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.
Remove muffins from pan and place upside down on cutting board. With a knife, slice each cupcake in half.
Top each slice with one heaping tablespoon of cream. Stack or layer the cakes if you wish.
Store in party cups, or containers.
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.
Chia seeds are loaded with nutrients with very few calories. All the carbs are actually from fiber, and most of the fats are Omega-3s. Chia is a true superfood all in a tiny seed, packed with antioxidants: Fiber, Protein, Omega-3’s, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
Look for brands that have even more protein, such as Tresomega Organic @ 3 grams per tablespoon (used in this recipe). Chia seeds can be added to your baking for added protein, or sprinkled into yogurt as a crunchy topping. In this recipe, no starch or dairy is used for the pudding, and the seeds make the liquid congeal after a few hours in the fridge.
Nuke in microwave for 20 seconds. Mix mixture well. Nuke for another 20 seconds and mix, making sure the coffee has dissolved. Refrigerate for three hours or overnight.
If you are lactose intolerant, and don’t want to drown your fish with yogurt or other dairy dressing, then consider steaming the fish to preserve all the juices. The fish was like butter, and my house did not smell, because of the ginger. Pictured with yummy kale salad – recipe below. Note: Kale salad is not cooked, and is therefore not suitable for those right after weight loss surgery and in the early stages of bariatric chewing issues.
Directions:
Rinse a fresh salmon filet slice and put it on to a sheet of aluminum foil.
Drizzled with 1 teaspoon teriyaki sauce and 1 teaspoon crushed ginger.
Fold up the sides of the aluminum foil and pinch the top to form a tent pouch.
Create a “double-boiler” by placing the pouch into a tiny frying pan, and place the frying pan inside (okay if it’s at an angle) a saucepan filled halfway with water.
After the water bubbles, lower to medium and let it steam for 15 minutes.
Be careful to monitor the water levels and add more water if it cooks out.
When cooked, cut away half the slice and refrigerate for another meal. Each half should measure about 3 ounces, which is perfect for adding some kale salad to round out your 4 ounce meal.
Ginger Kale Salad, very similar to Whole Foods
Kale salad:
1 ounce raw kale
1 teaspoon coconut oil (or any oil)
1 teaspoon vinegar
1 teaspoon (frozen cube) crushed ginger
1 teaspoon sesame seeds
⅛ teaspoon salt
⅛ teaspoon black pepper
Directions:
Chop 1 ounce of fresh kale into small bits.
Mix dressing ingredients and nuke in microwave for 20 seconds.
Mix with kale. Enjoy fresh or refrigerate to marinate and enjoy later.
This 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.
![IMG_2635[1]](http://proteinartist.com/wp-content/uploads/2014/10/IMG_26351.jpg)
