Protein Artist

Tag: winter

  • Pastrami Stuffed Delicata Squash

    Pastrami Stuffed Delicata Squash

    IMG_3246Delicata winter squash is high in vitamin A and C. Besides for its beautiful designs, the skin is edible after roasting or baking, which saves you time in the kitchen. It also boosts your nutrient intake — the skin of vegetables often contains fiber and other vitamins and minerals.  This squash bakes very quickly in the oven. 

    Ingredients:

    • 1 Delicata Squash
    • 4 slices pastrami deli, 4 ounces   )
    • 1 ounce fresh spinach leaves
    • 1 shallot, about 1 ounce
    • ½ fresh red grapefruit, peeled
    • 2 tablespoons of your favorite salsa )

    Directions:

    Scrub squash skin well, or peel if you’d like.
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    Cut squash in half lengthwise and scoop out seeds.

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    Place face down in a shallow pan.  Cover with aluminum foil  and bake on 450 for 15 minutes.

    In food processor, combine other ingredients and pulse until chopped. Scoop into squash halves, forming high mounds with leftover mixture.
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    Cover pan and return to oven for 20 more minutes. Allow to cool before cutting in half and dividing into four portions. Otherwise, the filling will spill out.  Reheat and serve. Refrigerates for up to one week in airtight container.

    Yields: 4 portions, about 3 ounces each, 8g protein, 105 calories

  • Roasted Chestnut Apple Salad, 10.2 grams protein, 217 calories

    Roasted Chestnut Apple Salad, 10.2 grams protein, 217 calories

    IMG_3050This Fall-Flavored salad tastes even better after it is refrigerated for a day. Roasted chestnuts are amazing in flavor and packed with nutrition. It is lower in fats like other nuts but higher in soluble fiber.

    Roasting is easy.

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    Buy fresh chestnuts and slice a slit halfway across the chestnut. Place in a pan in the oven. Bake at 350 for 35 minutes.

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    Peel and discard shell and furry skins.

    Ingredients:

    • ½ purple onion, chopped  (4c)
    • 12 roasted chestnuts, about 6 ounces after peeling  (3g, 207c)
    • 1 Granny Smith apple  (.6g,116c)
    • 4 cheddar cheese sticks, thinly sliced (24g,340c)
    • ¼ cup craisins or dried cranberries (120c)
    • 3 sprigs fresh tarragon, chopped, about 1 teaspoon
    • 2 teaspoons lemon juice

    Dressing:

    • 1/4 cup greek yogurt  (12g,65c)
    • ⅛ cup Pacific Soymilk (1.252.5g, 17.5c)
    • 1 teaspoon ground allspice

    Directions: Chop and mix all ingredients and refrigerate.

    Yields: About one pound of salad, 4 portions of 6 ounces each servings, 10.2 grams protein, 217 calories per serving.

  • Butternut Cashew Bake, 10 grams protein, 375 calories

    Butternut Cashew Bake, 10 grams protein, 375 calories

    IMG_3101In my opinion, butternut squash has the texture of potato with the sweetness of yams. Topped with nuts, these two textures will blend beautifully in any temperature (eaten warm or cold). Butternut squash is an excellent source of potassium. At 582 milligrams of potassium per 1 cup (cubed), this winter squash tops the charts when compared to bananas at 422mg. One cup of butternut squash provides a whopping 437% percent of your vitamin A needs for the day. Vitamin A helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. It is recommended that women consume 800 mcg and men consume 1000 mcg of vitamin A daily. Gastric bypass patients are typically advised to take 200% of the daily value.

    In butternut squash, you will also find 52% of vitamin C and 10% or more of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, magnesium and manganese. Lastly, early information from scientific studies suggests that beta-carotene might help people who already have Coronary Artery Disease (CAD).

    Ingredients: 

    • 1 small butternut squash, about 12 ounces (3g,135c)
    • 9 ounces cashews, soaked in water overnight  (40.5g, 1244.25c)
    • 1 tablespoons olive oil (120c)
    • 1 teaspoon cinnamon
    • ½ teaspoon allspice

    Directions:

    Preheat oven to 350 degrees. Peel and cut the butternut squash into round slices. Spread slices out in a flat pan.
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    Mix oil with spices into a paste and spread across the top of all the slices.  Top the slices  with soaked cashews.
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    Cover pan with aluminum foil and bake at 350 for 40 minutes.  Uncover pan and bake for an additional 20 minutes. Refrigerate leftovers and reheat as needed.

    Yields: 4 portions at 4 ounces each, 10 grams protein, 375 calories per serving.

     

  • 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.