Protein Artist

Tag: turkey

  • “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.
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    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.

     

     

     

  • Turkey Teriyaki Lunch Rolls, 17 grams protein, 115 calories

    Turkey Teriyaki Lunch Rolls, 17 grams protein, 115 calories

    This will be extremely juicy and moist, and will be absolutely no problem to chew and swallow without drinking. You will be surprised how much the teriyaki makes the greek yogurt taste disappear and melt into an amazing dressing. One roll should suffice as a 4 ounce meal.

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    Ingredients:

    • 1 ounce greek yogurt  (3g,15c)Lawry's Teriyaki with Pineapple
    • 2 teaspoons Lawry’s Teriyaki with Pineapple (20c)
    • 2 slices deli turkey breast  (14g,80c)
    • 1 large lettuce leaf
    • 2 thin red pepper strips (red and yellow)

    Prepare your sandwich roll:

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    • Mix the greek yogurt with the teriyaki.
    • Spread ⅓ mixture over a large flat lettuce leaf.
    • Add one slice turkey deli.
    • Spread ⅓ of the mixture over the turkey slice.
    • Lay 2 slices of pepper vertically.
    • Add the second slice of turkey deli
    • Spread the remaining ⅓ of yogurt mixture.
    • Begin to fold the roll. Bend the north/south ends inward, and roll the west end towards the east end.
    • Store in a re-usable deli container or zip-lock bag.

     

  • 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.

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    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.