Shari Duncan

Tag: High Protein

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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EASY Basil Pesto Chicken
Admin

by on Feb.23, 2014, under Chicken and Poultry, Recipes

1 2 3  PESTO!

It doesn’t get much easier than this!  Spinach and tomato give this baked dish a fresh taste.

Ingredients:

  • 1 6 oz bag baby spinach

    FRESH and EASY!

  • 3-4 tblsp Basil Pesto
  • 2 Large skinless, boneless chicken breasts / halved
  • Fresh tomato slices
  • 2-3 green onions – chopped
  • 2 tablespoons grated parmesan-Romano cheese

Preheat oven to 375 degrees.

Toss 1/2 the pesto with spinach abd 1/2 of the green onions.  Spread into bottom of glass baking dish.  Place halved chicken breasts over Spinach and brush with remaining pesto.  top each breast with sliced tomato and remaining green onions. Sprinkle with cheese.

Cover and bake approx 30 minutes or until chicken in cooked through.  Uncover, turn oven temp to broil.  Sprinkle with additional cheese if desired and continue to cook for a few more minutes until cheese and tomato slightly brown.

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BEST EVER Curry Chicken Salad
Shari

by on Jul.20, 2013, under Chicken and Poultry, Recipes

Please, Don’t pass on this one…

At first glance you may want to skip over this one…,because you are not a fan of curry, or of fruit or nuts in chicken salad… or Greek yogurt.. .   but once you try it, you will be hooked. You will make it over again; and your friends and family will beg you for this recipe!!

Did I mention, this is possibly the BEST ever chicken salad you will ever eat!

Play around with the quantities of fruit, nuts and veggies.  You really cant go wrong.

INGREDIENTS:

2-3 boneless,skinless chicken breasts- split.  Boil chicken breasts in water seasoned with chicken broth or bouillon and 1/4 tsp yellow curry powder. When cooked through, remove chicken from water to cool while you prepare the salad ingredients.  Once cooled, chop into bite-size chunks.

  • 1 stalk celery – chopped

    Chopped fruit, veggies and nuts.. and don't forget the Yogurt!

  • 1-2 green onions
  • 1/2 red apple chopped
  • handful of red grapes, sliced OR 1/4 c golden raisins
  • 1/4-1/3 cup chopped pecans, walnuts (or both!)
  • 1/4 c plain greek yogurt and “Dollop” of Light Mayo (to start)
  • 1/4 tsp (or more to taste) curry powder
  • Cayenne pepper (to taste)
  • Salt and Pepper.

Combine all ingredients in a bowl.  Add additional yogurt/mayonaise and spices to taste.  Cover and refrigerate.  Serve over crisp romaine lettuce.

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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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Eat MORE Protein: For Fat Loss AND Muscle Gains.
Shari

by on May.26, 2012, under General Nutrition, Natural Bodybuilding, Weight Loss, Whey Protein Recipes

The human body is built and rebuilt everyday from and by proteins.

Protein plays an important role in any fat loss program. To lose weight you must restrict the number of calories you consume. However, when you cut down on what you eat, the body starts using muscle protein as energy – so it’s important to get enough protein from your diet to cover these losses. Among other important functions, protein is essential for

Eat protein with every meal.

stimulating cell growth and helping to repair body tissue.  Foods rich in protein help the body build lean muscle and can be converted into glucose for energy.  Because this method of

energy is more time consuming for the body, the body burns more calories digesting proteins, and does not convert as readily to stored fat. (As with food rich in carbohydrates and

fats)  This is one reason why high protein, low carbohydrate diets are popular for those attempting to lose weight and build muscle. And protein does a better job of filling  you up and keeping you full longer than carbohydrates or fats.

Any type of exercise or physical training increases the body’s need for additional protein which is why athletes and those with very active lifestyles generally consume a higher daily intake of protein. Since protein is the building blocks for new muscle tissue, it is a staple for anybody (or any body builder) wanting to pack on a little (or a lot) of mass. Training alone will not make the body grow.  And a lack of quality protein will result in a loss of muscle tissue and tone, as well as reduction in the function of your immune system, a slower recovery rate, and a lack of energy. If you fail to get enough protein on a daily basis, you’ll quickly lose strength and slow down your metabolic rate.  The body will also breakdown

muscle and conserve protein for basic, life sustaining needs and may not perform other duties such as healing and immune function if protein intake is not sufficient.

Protein Shakes make an excellent snack or meal replacement.

Proteins are found in all varieties of foods; however, some forms of protein are more healthful and beneficial than others. Choose foods that are complete proteins and do not contain high saturated fats or sugars. Fish and poultry are excellent choices of high protein foods, as are foods in the legume family including: beans and lentils.  Eggs, cottage cheese, yogurt (and other dairy); as well as various nuts and seeds are also protein rich choices.  Red meats contain a great deal of protein, but take care to choose lean cuts of meat, avoiding the extra fat.

A Whey protein shake makes for excellent snack  or a meal replacement for those trying to lose weight. Most protein powders mix easily with milk, water or juice and will quickly add 25 or more grams of protein a day. And shakes are easy to make and very portable, making it simple to get your protein on the go.   Here is a “recipe” that combines 3 of my all time favorite flavors:  Chocolate, Coffee, and Coconut!

Coco- Mocha Protein Shake

1 scoop chocolate whey protein

1 tsp instant coffee granules

~8 oz of coconut water (or unsweetened coconut milk)

ice (3-4 cubes)

Blend all ingredients for 1-2 minutes in a personal blender :  AWESOME!!

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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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Good Morning Power Muffins – With Blueberries, Oats, Flax and Pecans
Shari

by on Jan.29, 2012, under General Nutrition, Healthy Snacks, Recipes, Whey Protein Recipes

Good for you food with wholesome ingredients in  30 minutes.

These muffins use fresh, simple ingredients and pack a huge nutritional punch.   They are high in protein,  and contain a hearty blend of grains, fiber and healthy fats (from flax and nuts). Bake ahead for a terrific on-the-go  weekday breakfast or anytime healthy snack that provides lasting energy and satisfies.  Now you’re baking!

Preheat oven to 350 degrees.  Lightly grease muffin tins with non-stick spray (or coconut oil).   In large mixing bowl, combine dry ingredients:

  • 1 cup whole wheat flour
  • 1 cup oats
  • 2 scoops vanilla protein powder,

    Power Packed with fresh, hearty ingredients that satisfy.

  • 4 Tbsp Ground FlaxSeed
  • ½ cup chopped Pecans (or walnuts)
  • 1-2 Tbsp cinnamon
  • 1Tbsp baking powder
  • ½ tbsp baking soda
  • 4-5 packets of Truvia, or ~1-2 Tbsp Splenda brown sugar blend

In separate bowl combine wet ingredients:

  • 1 whole egg and 2 egg whites
  • ½ cup unsweetened applesauce (or diced up fresh apple)
  • 1 Tbsp Flax seed oil
  • ~ ½ – ¾ cup of Almond or Coconut milk (or lowfat milk)
  • Honey (to taste)

Combine wet with dry ingredients. Don’t over mix.  Fold in 1-1/2 cups of fresh or frozen blueberries and spoon into muffin tins.

Bake for 15-19 minutes or until center is cooked (toothpick comes out clean).  12 muffins.

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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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