Protein Artist

Tag: sugar-free

  • 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.
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    Form into tiny teaspoon-sized meatballs. Drop onto large frying pan and Cook for 4-5 minutes on each side on medium heat.
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    Place cooked meatballs into the pan with the pineapple tidbits.
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    In the saucepan, add remainder of ingredients and simmer on low heat, stirring occasionally, until thickened and bubbling, about 8 minutes.
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    When sauce is done, pour  over meatballs and pineapple tidbits.

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    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.
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    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.
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    Drop a heaping tablespoon of the mixture onto a parchment-lined baking sheet.
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    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

  • 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.
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    Microwave for one minute. Mix well.
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    Refrigerate in same container, or divide into four small condiment containers for portion control.
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    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.

  • 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.
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    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.
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    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.
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    Form each half into a log resembling a cardboard paper towel tube.
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    Roll up the parchment paper and freeze the logs for 45 minutes.
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    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.
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    Bake for 20 minutes for 6 small circle slices at a time. Flip upside down to cool.
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    Yields: 7 sandwich bread slices, or 7 portions of 6 crackers per serving. A single 2-ounce servings is 15 grams protein, 187 calories

  • Sugar-Free Coffee Taffy Niblets, 6 calories each

    Sugar-Free Coffee Taffy Niblets, 6 calories each

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    Fingernail-sized niblets

    A tiny little taffy or candy to curb your cravings. You eliminate the butter and add the milk and Torani to make it a soft taffy, or exclude these two ingredients to make it a harder candy.

    Ingredients:

    Directions:

    • Line a large pan with parchment paper
    • In a small saucepan, add milk and coffee. On a small flame, stir until coffee is dissolved. Add rest of ingredients and boil on medium, stirring constantly.
    • When mixture bubbles and is smooth, pour onto parchment paper and spread 10 1/4″ thin.
    • Allow to cool in fridge for 15 minutes, and then cut into tiny bits.
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    • Return the pan to the fridge if it becomes too soft to cut and sticks to the knife.
    • Store in refrigerator.

    Idea:  Keep a small taffy on your tongue while drinking your protein drinks. It will infuse the drink with flavor as it dissolves.  Works well with tea.

    Yields: About 8 ounces of taffy, roughly 12 candies per ounce (96 pieces, fingernail size). 

    CAUTION:  5 pieces will have one gram of sugar. Eat in moderation to avoid dumping.