Protein Artist

Tag: warm

  • Smoked Chickpeas and Cabbage, 5.7g, 145c

    Smoked Chickpeas and Cabbage, 5.7g, 145c

    IMG_2442This is a warm winter meal dish that has the added queso fresco for protein.  I would be curious to try this recipe again and put half the cabbage, and double the chickpeas for added nutrition. Please let me know what your total protein count was if you tried that variation.

    Ingredients

    • ½ head cabbage, shredded, about 5 cups (8g, 150c)
    • 1 cup oil (1927c)
    • 2 teaspoon minced garlic
    • 1 can chickpeas (21g,350c)
    • 1 10oz.-block queso fresco (60g,800c)
    • ½ cup Prego Meat Sauce (2g, 90c)
    • 2 tablespoons ketchup  (40c)
    • 2 ½ tablespoons salt
    • 1 teaspoon black pepper
    • 1 teaspoon crushed pepper flakes
    • 1 teaspoon liquid smoke

    Directions:

    • In a large 8 quart pot, saute cabbage in oil until golden, stirring frequently.
    • Stir in garlic, chickpeas and grated queso fresco.
    • Add salt, pepper, and liquid smoke. Cook for 1 minute.
    • Add meat sauce and water, and 2 tablespoons sale.
    • Cook for 45 minutes on medium heat.

    Yields:  23 servings of 4 ounce bowls.

  • Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    lemongras soy crumbles with marinara cream sauce15.5 grams protein Meal:

    • 2 ounces Lemongrass Soy Crumbles (11g)
    • 1 ounce Marinara Cream Sauce (1g)
    • 1 ounce shredded Cheese (3.5g) [skip if you are lactose intolerant]

    Recipe:

    Marinara Cream Sauce

    Total 32 oz sauce = 34/32=1.0625 g per ounce of sauce

    marinara cream sauce ingredients for lemongrass soy crumbles and marinara cream sauce lemongrass soy crumbles

    Lemongrass Soy Crumbles:

    •  1 1/2 teaspoons Gourmet Garden Lemongrass paste
    • ½ cup marinara cream sauce (recipe above)
    • 1 tablespoon mustard
    • two tablespoons soy sauce
    • 1 package Lightlife Smart Ground Veggie Protein Crumbles, Original
      (2 ounces = 11g )

    Directions: 

    • Prepare marinara cream sauce by boiling all ingredients in a large saucepan on medium, stirring constantly until sauce bubbles.
    • Next, spray a large non-stick frying pan with oil spray.
    • Combine lemongrass soy crumbles liquid ingredients and stir until blended.
    • Crumble the soy into the pan and stir well.
    • Crumbles should brown after 3-5 minutes.
    • Remove from heat.
    • Prepare meal as described, and store remaining sauce in ice cube trays for future meals.

    Suggestions:

    • Combine crumbles with cheese and sauce with every spoonful and chew thoroughly to preserve your puree requirements.
    • It is helpful to have a plate warmer to keep the meal hot until you finish eating.
  • Chicken Zucchini Souffle, 4.56 grams protein per 2 oz serving

    Chicken Zucchini Souffle, 4.56 grams protein per 2 oz serving

    Chicken PureeIngredients:

    • 4 zucchini, raw ground
    • 1 large Idaho potato (1 lb.), raw ground
    • 2 raw eggs [6*2=12g]
    • salt
    • pepper
    • 2 oz oil.
    • 1 lb raw ground chicken [7*16=112g]

    Directions:

    Combine all ingredients in food processor and chop until fine ground.  Pour into 11 x 16 pan and bake for two hours.   Divide into 2 ounce portions at 4.56 grams protein per serving.

    Yields: 24 2 oz. servings Chicken Zucchini Souffle, 4.56 grams protein per 2 oz serving.

    Photograph of 10 gram protein meal: