Protein Artist

Tag: oven

  • Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    IMG_2732Sometimes, 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

     

  • Tomato Meat Pies – 20 grams protein,173 calories per 4 ounce meal

    Tomato Meat Pies – 20 grams protein,173 calories per 4 ounce meal

    So moist, so chewable, so easy to make! Crumbles in your mouth.

    IMG_2229[1]
    Are you tired of chewing restaurant meals? Make an exotic meal from scratch, and have it ready in advance by freezing these prepared slices raw and baking them in the oven as needed. It only took 40 minutes. Grams of protein are marked with a “g” followed by a “c” for calories.

    Meat mixture:

    • ¼ shredded cheese (7g, 80c)
    • 1 egg (6g, 70c)
    • ½ cup Prego Meat Sauce (2g, 90c)
    • 1 Lb. Turkey, Lean Ground (4 oz = (22g, 160c * 5 = 110g, 800c)

    1 Chopped Green Chili for garnish, optional
    1 large tomato (size of a hamburger patty)
    1 large onion (size of a hamburger patty)

    Directions:

    1. prego-meat-sauceCut the tomato and onion into large ¼ inch slices
    2. Arrange in two pans
    3. Mix all ingredients for meat mixture in food processor.
    4. Form medium sized balls of meat mixture and press onto vegetable slices.
    5. Top with chopped green chilis for garnish, optional
    6. Cover pan with aluminum foil
    7. Bake on 450 for 40 minutes.

    Serve with Lite Thousand Island dressing. It is important to keep the pan covered to retain the moisture.  It is critical to mix the meat mixture in the food processor so that it is pre-pureed and crumbles without much chewing. Eat it fresh for maximum chewability. Freeze raw slices and bake as needed.

    Yields 12 slices (or 6 meals), 2 slices per 4 ounce meal.