Monday, May 24, 2010

May 24: RFL Recipes

As promised, today is recipe day.  I'm posting a few of the recipes that have kept me sane on such a stringent plan.  (OK, sane is open for discussion.)

Protein Pizza


Cooked chicken breast in appropriate serving size

1 tbsp marinara
Veggie pizza toppings of choice ( I used mushroom, tomato, garlic and onion)
FF or LF Mozzarella

Slice chicken breasts horizontally for the "crust".
Spread thinly with marinara, top with veggies, then with cheese.
Bake in the oven fat 400 *F for 5-10 minutes until hot all the way through and cheese is melted.
192 calories 2 carbs 5 fat 32 protein

(this serving contains 4.4 oz chicken and 30 g of low fat cheese)
Chicken Chop Suey

Whatever your svg size is of cooked chicken breast, very thinly sliced

 1 cup of shredded cabbage or the bagged coleslaw mix of red and white cabbage
thin sliced onion, mushrooms, minced garlic and peppers to taste
big handful of bean sprouts
Seasonings to taste: ground ginger, onion powder, and garlic powder
Soy sauce to taste (I use 1 tbsp)

Spray a non-stick pan with cooking spray.
When the pan is hot, add chicken, onion, mushrooms, garlic and peppers.
Stir fry.
Meanwhile, steam the cabbage in the microwave for 2-3 minutes.
When the cabbage is done, throw it in the pan and add seasonings.
Add soy sauce and turn heat up to high, stirring constantly so nothing sticks.
When everything is nicely browned and coated, add beansprouts, stirring them in until they are hot (about 1 minute.)

Break out the chopsticks!
188 calories 9 carbs (8g from veggies) 2 fat 32 protein
(this is based on my serving of 3.3 oz chicken)

Protein Float

1 serving of vanilla protein powder
1 can of diet soda of choice ( I recommend Orange Crush or Root Beer)
lots of ice

Add half the can of root beer and the protein powder to the blender.
Mix until the protein powder is well blended.
Add ice and process until you have a slushy consistency.
Add the rest of the root beer.
Blend for about 3 seconds.


Macronutrients on this are based on your protein powder.  Nothing else has calories or carbs.

Low Carb BBQ Pulled Chicken

1.5 cups of very strong coffee

2 tbsp diced raw onion
1 clove of garlic
1 tsp yellow mustard
3 tbsp tomato paste
1 tbsp cider vinegar
3 packets of sweetener
dash of cloves
salt to taste
spicy paprika
1 tsp liquid smoke
1/4 cup diet Coke

Put all ingredients in the bowl of a food processor and puree until the contents are liquid.
To make a BBQ flavored pulled chicken, put chicken breasts in the crock pot and pour this sauce in.
Cook for 8-9 hours until chicken is tender and falling apart.
Remove chicken, shred with two forks and return to cooking liquid.
After the chicken is removed from heat stir in an additional 3 tbsp of tomato paste to thicken the sauce.

For the entire recipe of sauce:
cal: 46.5 carbs: 10 g  fat: 0.3g protein: 1.7
To determine the stats for your serving, divide the above numbers by the number of chicken breasts you cook. It won't be exact, but it should be pretty close

Yesterday I posted a recipe for coleslaw.  That slaw is delicious with sliced grilled chicken mixed into it. (That was lunch today.)

Have a great day, and to my Canadian readers, Happy Victoria Day!

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