Shari Duncan

High Protein dishes

PERFECT Protein PANCAKES
Shari

by on Dec.25, 2015, under Egg and Main Course Ideas, Healthy Snacks, High Protein dishes, Recipes, Whey Protein Recipes

This is the fuel your body needs!  Perfect for breakfast or any meal of the day.

Per request… decided to repost this basic recipe. After many years, these pancakes are still one of my favorite “go-to” foods. Perfect grab and go pre-work out fuel.

Protein pancakes are quick and easy to make.  AND, these pack over 30 grams of protein per serving! … . For variety, substitute mashed banana, chopped apples (or unsweetened applesauce),  or 2 TBSP pumpkin/pumpkin spice  for the  berries.

Combine oats and low carb baking mix with protein powder.  Add egg whites, water, mixing well to desired consistency.  Add your choice of fresh/frozen fruit, sweetener and cinnamon for a nutrient packed meal any time of the day.

ü       1/4c dry oatmeal (Or Quinoa Flakes)

1/4c  Bob’s Red mill Lo Carb baking mix.

1/2-1 scoop protein powder of choice

ü       Table spoon agave/honey or 1 packet of truvia

ü       1 egg plus 1 egg white

ü       ~1/4c water –more or less to desired consistency (substitute Almond milk)

~ Ground Cinnamon to taste

1/4 cup adds 11 grams protein and 5 grams fiber!

ü       Dash vanilla or almond extract (optional)

Optional:Ground Flax Seeds – for added dietary fiber, Omega-3 essential fatty acids and protein.

Combine above ingredients in med bowl.  The basic recipe is easily increased using equal parts oats and flour to yield larger batches; be sure to also adjust protein accordingly. Keeps several days in the fridge. Reheat for ~20 30 seconds in the microwave

Add additional water or milk, if necessary to get to desired consistency.

ü       Fresh or Frozen Berries – Add berries or desired fruit to batter.

Heat about ½ tablespoon of coconut oil, if using (or no-stick spray) in small skillet.  Add one half of batter to heated pan and cook over medium heat until browned on bottom – until bubbles begin to appear, approximately 2-3 minutes.  Flip with spatula to brown other side. Cook through until firm. These are better a little “overcooked” than undercooked.

Use any brand/flavor Protein powder & variety of fruits for variety.

Use any brand or flavor Protein powder & different fruits for variety.

Makes 2 -3 NUTRITIONALLY PACKED PANCAKES!


Spray while warm with butter spray. Top, if desired with no (or low sugar) preserves, apple butter, or sugar free maple syrup.

PER SERVING:

~32 Protein Grams (more or less depends on type/amount of added protein powder)

~30 Carbohydrate Grams (more or less depends on type/amount of added fruit)

~4 Fat Grams (Cooking in coconut oil adds additional 5-7 healthy fat grams & flavor)

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Sweet and Spicy Chicken Thighs
Shari

by on Jul.29, 2012, under Egg and Main Course Ideas, General Nutrition, High Protein dishes, Recipes

Don’t  be afraid to go to the dark side every now and then.

Spicy, honey brushed chicken thighs are are seasoned with chili powder, cumin, garlic and cider vinegar.  Moist and full of flavor, this main course dish is easy to prepare either under the broiler or on the grill.

Dinner is served:  in under 30 minutes.

INGREDIENTS:

  • 2 teaspoons garlic powder
  • 2 teaspoons chili powder
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon ground red pepper

    Skinless thighs: ... can be a healthy alternative to chicken breasts.

  • 8 skinless, boneless (skinless) chicken thighs
  • Cooking spray
  • 6 tablespoons honey ( I used less)
  • 2 teaspoons cider vinegar  (I used less)

PREPARATION:

  1. Preheat broiler.
  2. Combine first 6 spice  ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.
  3. Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.

There has been longstanding debates over breast versus thigh; light versus dark meat. Skinless chicken breasts are often recommended for dieters because of their high protein and low fat content.  But chicken thighs can play a role in a healthy diet with portion control and the right cooking techniques. Skinless chicken thighs are also  high in protein, are higher in zinc and iron, and tend to be moister and more flavorful than breasts. They are also less expensive.

Chicken thighs are higher in fat and calories than chicken breasts. Overall, they contain about 40 calories more per serving than the same size serving of chicken breast.     A 3.5-ounce serving of boneless, skinless chicken thigh meat contains almost 26 grams of protein compared to about 31 grams of protein for the same size serving of boneless, skinless breast.

Whether you choose light or dark; breast or thigh, skinless is ALWAYS  best because it helps control calories and fat. The skin includes another 38 calories and almost 5g of additional fat, most of which is saturated.

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Chicken Margherita with Zucchini
Shari

by on Mar.17, 2012, under Egg and Main Course Ideas, High Protein dishes, Recipes

Yes! You can eat Pasta.

Fresh tomatoes, zucchini… garlic and herbs tossed with whole grain pasta and chicken make for a healthy, high protein meal.  Fast, Fresh and Easy…

For the pasta:

  • 8-10 oz. dry whole wheat angel hair pasta
  • 1 pint ~(2-3 cups)  cherry or grape tomatoes, cut in half
  • ½ cup shredded fresh mozzarella
  • 1 medium zucchini

    A HEALTHY way to do Pasta. Lean chicken, whole grain pasta and fresh veggies.

  • 1/4 cup olive oil
  • 2 T minced garlic
  • 1/2 cup thinly sliced basil ( If you don’t have fresh, dried basil works fine)
  • Salt, pepper, red pepper flakes to taste
  • Extra Parmesan to sprinkle on top

For the chicken:

  • 1 to 1.25 lbs chicken breast
  • Olive oil, salt, pepper, oregano (Italian Seasonings), red pepper flakes to taste

Bring large pot of water to boil.

  1. Cook pasta according to directions. Drain. Set aside.
  2. Wash one zucchini and slice lengthwise into 4, and dice cut into ½ inch pieces.  Set aside.
  3. Combine tomatoes and mozzarella in a bowl. Add additional herbs, if desired.  Set aside.
  4. Cut chicken into strips. Coat chicken with oil and spices.  Preheat large sauté or fry pan on medium high heat, adding a little more olive oil to coat bottom of pan.  Saute chicken, turning once and cooked through, about 4 minutes per side. Remove from heat and let rest.
  5. In same pan, add a bit more olive oil, garlic and zucchini and stir fry, about 1-2 minutes, until vegetable browned but still crisp.
  6. Reduce heat. Return cooked pasta to sauté pan along with tomato and cheese mixture.  Stir in basil. Season with salt, pepper, and pepper flakes.  Finally return chicken strips to pan.

Top with extra Parmesan as desired.

Makes 4-6 servings.

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Turkey Mushroom Meatloaf
Shari

by on Feb.12, 2012, under Egg and Main Course Ideas, High Protein dishes, Recipes

You won’t miss the beef.

This is another very EASY meal.  Just MIX and BAKE.   And it makes plenty so you can pack a meatloaf sandwich for lunch tomorrow.
  • 1 1/2 lb ground turkey (or equal parts turkey and lean ground beef)
  • 1 extra large egg, beaten

    With carrots, mushrooms & savory herbs. You'll never miss the beef.

  • 3/4-1 cup barley
  • 1 med carrot julienne (very thinly sliced)
  • 1 small onion diced
  • 1 cup sliced mushrooms
  • 2 tbsp Dijon or spicy mustard
  • 2 tbsp ketchup
  • 2 tbsp low sodium Dales seasoning  (or Worcestershire)
  • 1/3 + 1/4 cup grated parmesan/romano cheese blend . (Reserve some cheese for later)

*Seasoned Salt, Pepper, Parsley, Sage and Thyme – The key is in the herbs, be sure not to skimp here.

Preheat oven to 400 degrees.  Coat 9×5  loaf pan with olive oil spray.

In large bowl mix together all loaf ingredients, adding mushrooms last.  Season with spices to your taste. Mix with clean hands to combine well. Mixture should be moist.  shape and place in loaf pan and bake approximatel 50-60 minutes.

During the last 10 minutes,  baste with more ketchup and top with additional shredded cheese.

Let meatloaf rest 10 minutes before slicing and serving.

For variation,  shape into meatloaf  “patties” and cook in a skillet sprayed with olive oil.

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Is it Stew?, Chowder?, Bisque?… SHARI’s CRAB SOUP.
Shari

by on Jan.08, 2012, under Fish and Seafood, High Protein dishes, Recipes

Call it what you please…  A true treat your body (and taste buds) will love.

I just call it delicious.

I was in the mood for some crab bisque but traditional crab chowders and soups are loaded with saturated fats and calories from a combination of whole milk, canned creamed soups, butter and then more heavy cream.  With some very easy substitutions, I was able to prepare and enjoy a hearty, satisfying soup, without the excess calories.

The secret:  thicken the soup with a little corn and whole wheat flour!  And the best part: IT’S EASY TO DO and ready to eat in about 20 minutes.

I promise you will not miss all those calories and fat.

SHARI’S Tasty Crab Soup

  • 1 cup diced red potatoes (cooked), skin on.  (Use up leftovers or to save time, try Simply Potatoes)
  • 2 green onions, diced

    What?... a healthy "cream" based soup . You won't miss the calories and fat.

  • ½-3/4  cup creamed corn
  • 1 tbsp whole wheat flour
  • 1 tbsp olive oil
  • 1-2 tbsp butter
  • 2-2 ½ cups reduced fat milk
  • 1 cup chicken  broth
  • 1 tablespoon cooking sherry
  • Salt,  generous pepper (white and black), thyme
  • 16 oz lump crab meat
  • Hot Sauce (Optional)

Heat olive oil in a medium sauce pan.  Sauté diced potatoes and green onions until slightly browned over a med heat.  Add the flour, creamed corn and 1 tbsp of butter stirring constantly.  This will thicken and make a nice roux.  Reduce heat and gradually stir in the milk (1/2 cup at a time), the chicken broth, and spices.   Heat and stir,  to just before the point of boiling. Use a whisk if you prefer to prevent clumping and better blend the sauce.

Once all liquids have been added, stir in the crab meat and continue to stir.   Heat all the way through until hot, but not bubbly, stirring frequently.  Add sherry and hot sauce (if desired) just before serving.

I prefer my soup on the peppery side but adjust seasonings to your personal taste.

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Marinated Curry-Dijon Chicken
Shari

by on Dec.11, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes

Spicy and Flavorful…  AND it Smells amazing as it bakes.

It doesn’t get much simpler than this one. But don’t let the simplicity of this recipe fool you…This chicken is moist and full of  flavor.  Boneless chicken breasts are baked with a delicious mixture of honey, Dijon mustard, and curry powder, for a super-easy everyday meal.  The curry adds dimension to boring everyday baked chicken.  Prep time is under 15 minutes.  Then bake and  enjoy with any side vegetable for a high protein, low fat, low carbohydrate supper.

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3-4 boneless chicken breasts, split into cutlets.  (About 2-2 1/2 lbs. )

Simple Marinade... makes for a flavorful twist on everyday baked chicken

In a small bowl mix together the following:

  • Equal parts (about 1/3 cup) Dijon Mustard and honey,
  • ~1 Tbsp Soy Sauce
  • 1-2 Tbsp Curry Powder (more if you like it spicy)
  • Garlic Powder, Black Pepper (or garlic pepper)
  • Dash Cayenne Pepper to taste
Preheat oven to 375 degrees.

Spray a large baking pan with non-stick Olive Oil spray.  Place chicken pieces in single layer in pan. Brush liberally with herb marinade on both sides.  If you have time, let the chicken marinate for an hour or more before baking.
Place in 375 degree oven for 40-50 minutes, turning the chicken  and basting again halfway through.  Actual cooking time will depend on the thickness of your cutlets.
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For variety, grill cutlets instead of bake
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If you are not on a carbohydrate restricted meal plan, this pairs well with basmati or jasmine rice.
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Make a Healthier Pasta. Fresh and Natural makes a Difference.
Shari

by on Apr.03, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes

A Healthy and tasty twist on an Italian classic:  Whole Wheat Pasta with Chicken Sausage. Dinner is Served in under 30.

Watching calories and trying to eat healthier?  Think certain foods like raviolis and sausage  are on the “NOT” list?  If you shop smart, and pay attention to food labels you can enjoy almost any favorite recipe.  Here’s a  ultra quick recipe for ravioli with sweet Italian sausage that uses all natural whole wheat pasta and skinless chicken sausage.  No preservatives or artificial ingredients. It is high in protein and lower in fat and “delicioso!”

  • 1 12 oz package Sweet Italian chicken sausage (Al Fresco) – cut in bite size pieces.

    Whole wheat pasta & chicken Sausage, All Natural, No preservatives

  • 1 8 oz (2 serving) package fresh whole wheat pasta (Monterey)
  • 1-2 Tbsp olive oil
  • Fresh garlic, minced, (basil, oregano, optional)
  • ½ jar of prepared marinara or pasta sauce.
  • Fresh grated Romano cheese (for topping)

**You may also add sautéed peppers or spinach to this dish, if desired.

Prepare pasta according to package directions.  Meanwhile in a large skillet, heat olive oil.  Add garlic, sauté and sausage and cook over med-high heat, stirring often until sausage is nicely browned and cooked through. Reduce heat, add pasta sauce and additional Italian seasonings, if using.  Stir to blend, cover and simmer.  Drain cooked ravioli and gently toss with sausage mixture.

4 servings.

*Note: The nutrition label for 8 oz package of pasta is for 2 servings. By combining with chicken sausage, you increase the protein AND reduce the amount of carbohydrates per serving.

(as prepared: Approx 20grams/per serving)

http://www.alfrescoallnatural.com/FlavorDetails.aspx?ID=9781&nav=mp0

http://www.montereygourmetfoods.com/index.cfm/mpc_products_wheat.htm

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Southwest Beef & Black Bean Burger; A Happy Compromise
Shari

by on Feb.21, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes

The “not quite” veggie burger that cooks up big, fat and flavorful.

Mixing in a can of black beans to traditional hamburgers will help to cut fat and increase fiber.  AND… Not only are you making a very hearty AND heart-healthier burger… but the addition of beans helps your beef dollars go farther.                   (1 lb of ground beef or turkey yields 6 burgers!)

The beans make these burgers a little more delicate than a conventional burger, so be sure to handle with care.  Placing the patties in the freezer for 10-15 minutes before cooking will help them to hold their shape.

INGREDIENTS:

  • 1 lbs lean ground beef (or ground turkey)
  • 1 can black beans, drained, rinsed and mashed

    Make a better burger by adding beans!

  • ~1/3 c oats
  • 2-3 TBSP chopped onion
  • 2TBSP Salsa
  • 2-3 TBSP Chopped green chilies (or 1TBSP Jalapenos)
  • 1 TPBS Cumin
  • 2 TBSP Cilantro
  • Garlic Powder, Black Pepper, and Season Salt, to taste.
  • – – – – – – –
  • Sliced Avocado, tomato slices, additional salsa (for topping)

Combine black beans, onion, spices and oats in a large bowl until well mixed and black beans are mashed.  Mix in ground beef (turkey), salsa, and chilies.

Shape into 6 patties.  Burgers can be grilled, broiled, or pan-fried.

Serve on whole wheat sandwich thins (if not on carb restricted diet) and top with sliced avocado and tomato, and salsa.

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Eat Well, Live Well… Natural Beef
Shari

by on Feb.02, 2011, under Egg and Main Course Ideas, General HEALTH, General Nutrition, High Protein dishes, Recipes

Real Cows eat Grass, Not Grain.

There was a time when all beef was grass fed and “natural”.  Natural for fresh meat products, as defined by the USDA, refers to “minimally processed and containing no artificial ingredients.”   Today, most all commercially available beef are fed enormous quantities of corn, protein supplements, antibiotics and other drugs, including growth hormones so that they can be  made as fat as possible and brought to slaughter (and market) as fast as possible.  All this to make up for what they are missing from the diet that was intended for them.

Why grass fed beef is healthier for you.

Grassfed meat, is lower both in overall fat and in artery-clogging saturated fat. Because grass is cattle’s natural, preferred food source, they are able to process their food better.  And because their bodies aren’t pumped full of hormones to make them grow faster, they have more time to mature.  All those nutrients end up in the meat and result in a healthier and more delicious product.

The fat content of beef is the primary reason it has lost ground as a respectable entrée on America’s dinner table. Not only do most beef cuts have a high fat content, ranging from 35-75%, but the majority of it is saturated. The overall total fat content of a pasture raised cattle is about 25% lower than that of your typical corn fed cattle… Look at packaging and you will notice it is labeled lean by the USDA.

Grass-fed beef is naturally lower in calories too. A 6-ounce steak from a grass-fed steer can have 100 fewer calories than the same steak from a grain-fed steer.  Pasture raised beef also has the added advantage of providing more omega-3 fats. These crucial healthy fats are most plentiful in flaxseeds and fish, and are also found in walnuts, soybeans and in meat from animals that have grazed on omega-3 rich grass. When cattle are taken off grass and shipped to a feedlot to be fattened on grain, they immediately begin losing the omega-3s they have stored in their tissues.

In addition to being higher in healthy omega-3s, meat from pastured cattle is also up to four times higher in vitamin E than meat from feedlot cattle and much higher in conjugated linoleic acid (CLA), a nutrient associated with lower cancer risk. Grass-fed beef is also higher in the minerals calcium, magnesium and potassium as well as the B-vitamins, thiamine and riboflavin.

Pasture raised beef tastes different from grain fed beef.

This is the way beef is supposed to taste! The difference is that you taste “clean” meat, free from antibiotics and hormones.  Additionally, grass fed beef is safer for the environment, more humane to the cattle and overall a safer meat. And the reason is simple.  They are eating a diet appropriate for their bodies.

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20 Minute Meal:  Natural Beef Fajitas

  • 1 lb Natural Beef steak (Boneless Chuck or Round)-  cut across grain in 1 inch (finger length) strips
  • 1 small onion, sliced

    "stir fry" with fresh Veggies and spices for a quick, healthy meal.

  • ½ red, ½ green bell pepper, sliced
  • Minced garlic (to taste)
  • Fajita seasonings
  • Fresh lime juice
  • 1 TBSP Olive oil
  • Whole wheat, High Fiber or low carbTortilla Wraps
  • Salsa or Pico de gallo

OPTIONAL TOPPINGS:  Fresh Tomato, Avocado Slices, Black Beans, Low Fat Shredded cheese.

  • Coat bottom of large skillet with olive oil.  When pan is hot, quickly stir fry seasoned vegetables (garlic, onion and peppers) until lightly browned – just limp.  Do not overcook. (2-3 minutes).  Remove from Pan.
  • If needed add more olive oil to pan.  Add beef strips, fajita seasonings to taste, and lime juice and stir fry quickly  (1-2 minutes) over medium-high heat until beef is slightly pink in center.
  • Return vegetables to pan. Mix well and continue to cook meat until desired wellness.  Remove from heat promptly.
  • Fill warm tortillas with beef and vegetable mixture.  Top with ~2 tablespoons salsa (per wrap) and desired toppings.
  • Roll tortilla… and Enjoy!

Serve with side of black beans and/or whole grain rice.

  • Substitute, fish, shrimp or chicken for beef.
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Tracy’s Incredible Veggie Crust-less Quiche
Shari

by on Jan.12, 2011, under Egg and Main Course Ideas, Fruits and Veggies, High Protein dishes, Recipes, Weight Loss

Simple, versatile and ohh soo good for you….

This is the time of year when people have maxed out on candy, sugar and rich holiday foods and the body screams out: “Feed Me Something Healthy!” Fortunately, Eggs, cottage cheese, spinach all top the “super foods” list!

This protein packed and low carbohydrate, low fat quiche is incredibly healthy and very easy to throw together. It makes for a great tasting party appetizer*, brunch or  meatless supper. Experiment with just about any base you want for this dish. You can use practically any vegetables that are in season or whatever is on hand in your refrigerator which means  a lot of variety with just this one basic recipe.

The base is practically carbohydrate free and very low fat and packs an impressive 25 grams of lean quality protein per serving!  That makes this pie a good meal choice for even the strictest dieters or during contest prep. You can choose to mix in some  low fat cheeses for added flavor.. but this does add to the total calories/fat per serving so be sure to add this in if you are counting your fat grams.

Eggs, Egg Whites and Low Fat Cottage Cheese.. the Protein base for a very healthy meal.

This is how I “tossed” mine together… in less than 15 minutes of prep time:

  • 6 whole eggs plus
    8 egg whites (I used 1 cup of egg beater egg whites)
  • 10 oz  low fat/fat free cottage cheese
  • Herbs – I chose McCormick Mediterranean blend (Oregano, red pepper, Rosemary, Thyme and Paprika)
  • Sea Salt-pepper
  • Vegetable(s) and/or lean meat (s) of choice

Optional:  ¼-1/3 cup fresh shredded cheese – (I used Asiago, Romano, and Parmesan blend) but you can use low fat swiss, chedder, jack, or Feta

  1. Blend eggs, egg whites and cottage cheese, (shredded cheese, if using) with wire whisk until well combined. Add salt, pepper and other spices.
  2. Fill bottom of 9” pie pan with vegetables of your choice.  I used fresh baby spinach, sliced mushrooms,  2 green onions, and 1 diced tomato.

    Use ANY fresh veggies and herbs and bake! EASY !

  3. Pour egg mixture over vegetables.  Bake 30-40 minutes at 400 degrees until center is set and outside edge is golden brown. . Let cool.
  4. Slice “pie” into 4-5 servings:

Can be stored 4-5 days in the refrigerator.

Approximate Per portion. (Without added cheeses): Calories 183, 25 g of protein, 7g fat, and 4g of carbs

*Use muffin tins in place of pie pan if preparing as a party appetizers.

For Meat Eaters… try it with diced Canadian or turkey bacon, ham or diced chicken.

This was my first attempt at making a quiche and I cannot believe how simple and how GOOD this was.  This will definitely become a new staple in my kitchen.  Cannot wait to try it with zucchini!   THANKS TRACY!

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