High Protein/Lo Carbers...Recipes and info

Orema · 07-08-2015, 07:39 PM

Chicken and Brussels Sprouts with Mustard Sauce

Ingredients

2 tablespoons olive oil, divided
4 (6-ounce) skinless, boneless chicken breasts
3/8 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup fat-free, lower-sodium chicken broth, divided (certified gluten-free if necessary)
1/4 cup unfiltered apple cider
2 tablespoons whole-grain Dijon mustard (certified gluten-free if necessary)
2 tablespoons butter, divided
1 tablespoon chopped fresh flat-leaf parsley
12 ounces Brussels sprouts, trimmed and halved

Directions

Preheat oven to 450°F.

Heat a large ovenproof skillet over high heat.
Add 1 tablespoon oil.
Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan.
Cook 3 minutes or until browned. Turn chicken; place pan in oven.
Bake at 450° for 9 minutes or until done.
Remove chicken from pan; keep warm.
Heat pan over medium-high heat.
Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits.
Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.
Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat.
Add Brussels sprouts; sauté 2 minutes or until lightly browned.
Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender.
Serve sprouts with chicken and sauce.

Nutrition Information

Serves: 4 | Serving Size: 1 chicken breast half + 2/3 cup Brussels sprouts + 2 tablespoons sauce

Per serving: Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g

Nutrition Bonus: Potassium: 780mg; Iron: 14%; Vitamin A: 19%; Vitamin C: 126%; Calcium: 6%

----------------
Looks like potatoes are in the photo, but I'm not adding potatoes to my recipe.

ahk · 07-10-2015, 12:37 PM

This is the first year for CSAs for us-- and lately we've been getting A LOT of kale. I only can make so much sausage/butternut/kale skillet til I just can't take it anymore and needed to figure some new ways of making this delicious green. I always enjoyed my mom's creamed spinach growing up, so I figured I'd attempt to make it paleo and with kale. Here is my attempt and it was awesome!!

1.5 TBS of fat of choice (I used no-sugar bacon grease)
2 medium clove garlic, minced
2 medium sweet onion, chopped
16 ounces kale leaves cut into bite sized pieces
½ teaspoon kosher salt
⅛ teaspoon ground black pepper
Pinch fresh grated nutmeg (to taste)
¾ cup coconut milk (canned)

Instructions

PREP:

Begin by mincing garlic and chopping onion.
Next, clean and stem kale. Cut the kale leaves into bite sized pieces and set aside. Measure coconut milk and spices.

COOK:

Heat a large skillet over medium high heat. Once hot, add in fat of choice.
Add garlic and onion, sauté for 5 to 6 minutes, until softened.
Add kale, stir and cook for 2 to 3 minutes, until leaves begin to wilt.
Finally, add in salt, white pepper, nutmeg and coconut milk. Cook, stirring frequently, for an additional 4 to 5 minutes until kale is soft and coconut milk is thickened.
Taste, adjust seasoning if necessary

** I added a bit more coconut milk towards the end, stirred, tasted, seasoned again, stirred, placed the lid on, turned heat to low and let it come more together.

Do any of you do a CSA? Don't know what one is -- looky here.

Jesse · 07-13-2015, 11:48 AM

Chopped Salad with Shrimp and Curry Dressing Recipe

Servings SERVES: 4 - Preparation time: 25 min. - Cooking time: 4 min.
Ingredients:
1 lb raw shrimp, peeled and deveined
1 bunch purple kale, stems removed and chopped
6-8 leaves Napa cabbage, chopped
1 carrot, shredded
1 bell pepper, diced
1 avocado, peeled and diced
2 mangos, diced
2 green onions, thinly sliced
1⁄3 cup fresh cilantro, chopped
1 tbsp ghee or coconut oil
Sea salt and freshly ground black pepper

Ingredients for the coconut curry dressing:
1 cup full-fat coconut milk
Juice of 1 lime
1 1⁄2 tbsp coconut aminos
1 small garlic clove, minced
2 tsp curry powder
Pinch of cayenne pepper, or more to taste
Sea salt to taste

Preparation:

Whisk all of the ingredients for the dressing into a medium bowl.
Taste and adjust the seasoning if desired.
Place the dressing in the refrigerator while prepping the rest of the salad.

In a large salad bowl, combine the kale, cabbage, carrot, bell pepper, avocado, mango, green onion, and cilantro. Toss to mix well and set aside.

Heat a large skillet with the ghee or coconut oil over a medium-high heat.
Season the shrimp with salt and pepper and add shrimp to the skillet.
Cook 1.5 – 2 minutes on each side or until the shrimp are opaque in the center.
Place top shrimp on top of the salad, drizzle with the desired amount of dressing and serve.

Jesse · 07-14-2015, 08:32 AM

Zucchini Pancakes

Serves 2
Ingredients:

2 cups grated zucchini
1/2 cup grated potato
1 egg
1 tablespoon chopped parsley
1 teaspoon lemon zest
1 pinch breadcrumbs
1 tablespoon unsalted butter
2 tablespoons sour cream or yogurt (optional)

Preparation:
Grate your zucchini and potato using the largest hole on your grater. Let stand in a colander for at least 30 minutes to drain. They will hold together better when you drain out maximum moisture. Salt generously. In a bowl, beat egg, chopped parsley, and lemon zest. Add pinch of salt and pepper to taste. Roll and squeeze zucchini/potato mixture in a towel to soak up moisture. Add pinch of bread crumbs to soak up any leftover wetness. Combine zucchini / potato mixture with egg mixture. Stir well and coat. Turn on oven to 200 and place cookie sheet with foil in there to keep your pancakes warm as you make them. Heat 13" skillet on medium high heat. Melt 1 tablespoon of butter. You can use olive oil if you prefer, but butter is delicious. When foam subsides, drop a spoonful of your pancake mixture in. You don't really need to form it in advance, but pat it with a spatula and try to flatten it out as much as possible -- it'll be more crispy that way. Cook 2 at a time until golden brown on each side, then place in oven to keep warm to make additional pancakes. Serve as soon as possible, with a dollop of sour cream or (drained greek style) yogurt on top for extra richness.

Note from Jesse: These are really good as a side dish with chicken or grilled shrimp. Be sure to follow draining instructions. What I do different:
1. Sweet potato in place of the regular potatoes.
2. Leave out the breadcrumbs.
3. I usually add 2 eggs instead of one and cook the pancakes in an iron skillet.
4. I also prefer the greek yogurt with a little cayenne pepper blended in.

Sweet Bliss · 07-14-2015, 07:47 PM

Found this yesterday Jesse. Thought you might like to try this?

http://www.afternoonrecipes.com/the-...3-ingredients/

clay · 08-07-2015, 09:18 AM

NO BAKE Energy Bites
1 cup dry oatmeal
2/3 c. coconut flakes
1/2 c. peanut butter
1.2 c. ground flax seed
1/2 c. chocolate chips
1/3 c. honey
1 TBSP Chia seeds
1 tsp. vanilla extract

Mix all ingredients together and let set in fridge for a half hour.
Roll into small balls about 1 inch diameter
Store in airtight container, and enjoy along the way.

NOTE: One could use any number of other ingredients if wanted to. My honey doesn't like peanut butter, so I will use butterscotch chips in hers.
One could use peanut butter chips as opposed to the peanut butter.
Chopped nuts could also be used.

I just saw this posted on my FB, so have no clues about if it is indeed a quick energy bite. Just loved the recipe and options to alter it. Hoping it is sufficient to post this recipe here!!!

clay · 08-07-2015, 12:31 PM

ETA: coconut "flakes" is same as shredded coconut......OP on FB used "flakes"....and I had gotten shredded coconut....do they make the flakes???
The No Bake orbs are delicious!!!
I substituted butterscotch chips for chocolate chips, and Nutella for Peanut Butter (my honey doesn't like peanut butter) and I added some chopped up walnuts & pecans.
My honey suggested maybe rolling the formed orbs in the chopped up nuts next time...just a thought.
Definitely a great snack...very filling...I ate just one, and it did give me an energy boost!!!

07-08-2015, 07:39 PM	#1
Orema Superlative Soul Sister How Do You Identify?: Lesbian stone femme Preferred Pronoun?: She, her Relationship Status: Moving in a single file Join Date: Dec 2013 Location: Cottage of Content Posts: 13,629 My Photo Gallery Thanks: 41,456 Thanked 34,711 Times in 8,945 Posts Rep Power: 21474861	Chicken and Brussels Sprouts with Mustard Sauce Chicken and Brussels Sprouts with Mustard Sauce Ingredients 2 tablespoons olive oil, divided 4 (6-ounce) skinless, boneless chicken breasts 3/8 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper 3/4 cup fat-free, lower-sodium chicken broth, divided (certified gluten-free if necessary) 1/4 cup unfiltered apple cider 2 tablespoons whole-grain Dijon mustard (certified gluten-free if necessary) 2 tablespoons butter, divided 1 tablespoon chopped fresh flat-leaf parsley 12 ounces Brussels sprouts, trimmed and halved Directions Preheat oven to 450°F. Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce. Nutrition Information Serves: 4 \| Serving Size: 1 chicken breast half + 2/3 cup Brussels sprouts + 2 tablespoons sauce Per serving: Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g Nutrition Bonus: Potassium: 780mg; Iron: 14%; Vitamin A: 19%; Vitamin C: 126%; Calcium: 6% ---------------- Looks like potatoes are in the photo, but I'm not adding potatoes to my recipe. Last edited by Orema; 07-08-2015 at 07:46 PM.

07-10-2015, 12:37 PM	#2
ahk Infamous Member How Do You Identify?: . Preferred Pronoun?: Male Relationship Status: Married Join Date: Sep 2012 Location: NM Posts: 5,317 My Photo Gallery Thanks: 2,688 Thanked 8,538 Times in 2,630 Posts Rep Power: 21474853	This is the first year for CSAs for us-- and lately we've been getting A LOT of kale. I only can make so much sausage/butternut/kale skillet til I just can't take it anymore and needed to figure some new ways of making this delicious green. I always enjoyed my mom's creamed spinach growing up, so I figured I'd attempt to make it paleo and with kale. Here is my attempt and it was awesome!! 1.5 TBS of fat of choice (I used no-sugar bacon grease) 2 medium clove garlic, minced 2 medium sweet onion, chopped 16 ounces kale leaves cut into bite sized pieces ½ teaspoon kosher salt ⅛ teaspoon ground black pepper Pinch fresh grated nutmeg (to taste) ¾ cup coconut milk (canned) Instructions PREP: Begin by mincing garlic and chopping onion. Next, clean and stem kale. Cut the kale leaves into bite sized pieces and set aside. Measure coconut milk and spices. COOK: Heat a large skillet over medium high heat. Once hot, add in fat of choice. Add garlic and onion, sauté for 5 to 6 minutes, until softened. Add kale, stir and cook for 2 to 3 minutes, until leaves begin to wilt. Finally, add in salt, white pepper, nutmeg and coconut milk. Cook, stirring frequently, for an additional 4 to 5 minutes until kale is soft and coconut milk is thickened. Taste, adjust seasoning if necessary I added a bit more coconut milk towards the end, stirred, tasted, seasoned again, stirred, placed the lid on, turned heat to low and let it come more together. Do any of you do a CSA? Don't know what one is -- looky here**.

07-13-2015, 11:48 AM	#3
Jesse Infamous Member How Do You Identify?: Transguy Preferred Pronoun?: He Relationship Status: single Join Date: Jun 2010 Location: Central West Coast of Florida Posts: 5,204 My Photo Gallery Thanks: 34,866 Thanked 17,782 Times in 3,940 Posts Rep Power: 21474857	Chopped Salad with Shrimp and Curry Dressing Recipe Servings SERVES: 4 - Preparation time: 25 min. - Cooking time: 4 min. Ingredients: 1 lb raw shrimp, peeled and deveined 1 bunch purple kale, stems removed and chopped 6-8 leaves Napa cabbage, chopped 1 carrot, shredded 1 bell pepper, diced 1 avocado, peeled and diced 2 mangos, diced 2 green onions, thinly sliced 1⁄3 cup fresh cilantro, chopped 1 tbsp ghee or coconut oil Sea salt and freshly ground black pepper Ingredients for the coconut curry dressing: 1 cup full-fat coconut milk Juice of 1 lime 1 1⁄2 tbsp coconut aminos 1 small garlic clove, minced 2 tsp curry powder Pinch of cayenne pepper, or more to taste Sea salt to taste Preparation: Whisk all of the ingredients for the dressing into a medium bowl. Taste and adjust the seasoning if desired. Place the dressing in the refrigerator while prepping the rest of the salad. In a large salad bowl, combine the kale, cabbage, carrot, bell pepper, avocado, mango, green onion, and cilantro. Toss to mix well and set aside. Heat a large skillet with the ghee or coconut oil over a medium-high heat. Season the shrimp with salt and pepper and add shrimp to the skillet. Cook 1.5 – 2 minutes on each side or until the shrimp are opaque in the center. Place top shrimp on top of the salad, drizzle with the desired amount of dressing and serve. __________________ “You’re so hard on yourself. Take a moment. Sit back. Marvel at your life: at the grief that softened you, at the heartache that widened you, at the suffering that strengthened you. Despite everything, you still grow. Be proud of this.” Last edited by Jesse; 07-13-2015 at 11:49 AM. Reason: This is from www.paleoleap.com

07-14-2015, 08:32 AM	#4
Jesse Infamous Member How Do You Identify?: Transguy Preferred Pronoun?: He Relationship Status: single Join Date: Jun 2010 Location: Central West Coast of Florida Posts: 5,204 My Photo Gallery Thanks: 34,866 Thanked 17,782 Times in 3,940 Posts Rep Power: 21474857	Zucchini Pancakes Serves 2 Ingredients: 2 cups grated zucchini 1/2 cup grated potato 1 egg 1 tablespoon chopped parsley 1 teaspoon lemon zest 1 pinch breadcrumbs 1 tablespoon unsalted butter 2 tablespoons sour cream or yogurt (optional) Preparation: Grate your zucchini and potato using the largest hole on your grater. Let stand in a colander for at least 30 minutes to drain. They will hold together better when you drain out maximum moisture. Salt generously. In a bowl, beat egg, chopped parsley, and lemon zest. Add pinch of salt and pepper to taste. Roll and squeeze zucchini/potato mixture in a towel to soak up moisture. Add pinch of bread crumbs to soak up any leftover wetness. Combine zucchini / potato mixture with egg mixture. Stir well and coat. Turn on oven to 200 and place cookie sheet with foil in there to keep your pancakes warm as you make them. Heat 13" skillet on medium high heat. Melt 1 tablespoon of butter. You can use olive oil if you prefer, but butter is delicious. When foam subsides, drop a spoonful of your pancake mixture in. You don't really need to form it in advance, but pat it with a spatula and try to flatten it out as much as possible -- it'll be more crispy that way. Cook 2 at a time until golden brown on each side, then place in oven to keep warm to make additional pancakes. Serve as soon as possible, with a dollop of sour cream or (drained greek style) yogurt on top for extra richness. Note from Jesse: These are really good as a side dish with chicken or grilled shrimp. Be sure to follow draining instructions. What I do different: 1. Sweet potato in place of the regular potatoes. 2. Leave out the breadcrumbs. 3. I usually add 2 eggs instead of one and cook the pancakes in an iron skillet. 4. I also prefer the greek yogurt with a little cayenne pepper blended in. __________________ “You’re so hard on yourself. Take a moment. Sit back. Marvel at your life: at the grief that softened you, at the heartache that widened you, at the suffering that strengthened you. Despite everything, you still grow. Be proud of this.”

08-07-2015, 09:18 AM	#6
clay Practically Lives Here How Do You Identify?: Butch (Silver Fox) Dom Daddi Preferred Pronoun?: 50 Shades of Clay Darker & Deeper Relationship Status: married to my forever Join Date: May 2011 Location: salt air & sandy beaches Posts: 13,136 My Photo Gallery Thanks: 97,020 Thanked 31,666 Times in 7,748 Posts Rep Power: 21474864	Making these today...will let you know how they turn out..... NO BAKE Energy Bites 1 cup dry oatmeal 2/3 c. coconut flakes 1/2 c. peanut butter 1.2 c. ground flax seed 1/2 c. chocolate chips 1/3 c. honey 1 TBSP Chia seeds 1 tsp. vanilla extract Mix all ingredients together and let set in fridge for a half hour. Roll into small balls about 1 inch diameter Store in airtight container, and enjoy along the way. NOTE: One could use any number of other ingredients if wanted to. My honey doesn't like peanut butter, so I will use butterscotch chips in hers. One could use peanut butter chips as opposed to the peanut butter. Chopped nuts could also be used. I just saw this posted on my FB, so have no clues about if it is indeed a quick energy bite. Just loved the recipe and options to alter it. Hoping it is sufficient to post this recipe here!!! __________________ To find someone who will love you for no reason, and to shower that person with reasons, that is the ultimate happiness. ~Robert Brault

07-14-2015, 07:47 PM	#5
Sweet Bliss Senior Member How Do You Identify?: I Am Preferred Pronoun?: she Relationship Status: solo Join Date: Mar 2010 Location: the Beach, Pacific side Posts: 4,160 My Photo Gallery Thanks: 5,354 Thanked 7,268 Times in 2,159 Posts Rep Power: 21474856	Found this yesterday Jesse. Thought you might like to try this? http://www.afternoonrecipes.com/the-...3-ingredients/

08-07-2015, 12:31 PM	#7
clay Practically Lives Here How Do You Identify?: Butch (Silver Fox) Dom Daddi Preferred Pronoun?: 50 Shades of Clay Darker & Deeper Relationship Status: married to my forever Join Date: May 2011 Location: salt air & sandy beaches Posts: 13,136 My Photo Gallery Thanks: 97,020 Thanked 31,666 Times in 7,748 Posts Rep Power: 21474864	ETA: coconut "flakes" is same as shredded coconut......OP on FB used "flakes"....and I had gotten shredded coconut....do they make the flakes??? The No Bake orbs are delicious!!! I substituted butterscotch chips for chocolate chips, and Nutella for Peanut Butter (my honey doesn't like peanut butter) and I added some chopped up walnuts & pecans. My honey suggested maybe rolling the formed orbs in the chopped up nuts next time...just a thought. Definitely a great snack...very filling...I ate just one, and it did give me an energy boost!!! __________________ To find someone who will love you for no reason, and to shower that person with reasons, that is the ultimate happiness. ~Robert Brault