Flounder
Fillets with Cheese
Make any of these Protein dishes a meal with Protein Salads , Neutral Salads , Vegetable Recipes , Protein Breads , Protein Party appetizers, and Protein Desserts 1 and 2 .
Flounder
Fillets with Cheese
from Family Circle's "Quick Cooks" by Donna Meadow
Preheat oven to 400 degrees.
Fold 6 flounder or bluefish fillets in half crosswise; place in buttered or oiled pan. Mix 1/3 cup shredded Parmesan and 1/2 cup mayonnaise. Spread 1 and 1/2 tablespoons over each fillet. Bake 16 minutes.
Spinach
"Lasagna" Rolls
Preheat oven to 350 degrees. Lightly oil a 12 x 2-inch baking dish.
Combine in medium bowl and mix well
Stir in 10 ounces frozen chopped spinach, thawed and squeezed dry.
Spoon 1/4 cup red pasta sauce to cover bottom of baking dish. Place 1/4 cup spinach mixture on a Protein Crepe; roll lasagna around mixture and place seam side down in baking dish. Repeat with remaining spinach mixture. Pour 1 & 1/4 cups red pasta sauce over top of noodle rolls; sprinkle with 3/4 cup shredded mozzarella cheese and 2 tablespoons Parmesan cheese.
Cover baking dish with foil and bake 35 to 40 minutes until hot and bubbly. Remove cover and bake 5 minutes until cheese is lightly browned.
Ricotta
Gnocchi
My friend Karina gave me this recipe after one of our extended conversations about cooking. She was sure I would love it and that it would be a nice resolution for my search for a Protein pasta. She was right.
Place a large pot of filtered water over high heat and bring to a boil while sauteing 2 and 1/2 pounds greens (kale, mustard greens, spinach, chard ... ) until tender. Use your hands or press in a colander to squeeze out as much moisture as possible then finely chop. Add 1 egg, 2/3 cup Parmesan cheese, 1 and 1/4 cup ricotta cheese, a pinch of nutmeg, sea salt and cracked pepper to taste. Place 2/3 cup soy flour in a shallow dish. Press you hands into the flour to coat palms then roll the dough into walnut-sized balls. Dredge in flour. Drop balls in batches into boiling water and allow to cook until the balls rise to the surface. Remove gnocchi with a slotted spoon to a pasta bowl. When all gnocchi are cooked toss with melted butter and 2/3 cup Parmesan cheese.
Variations top with home-made or store-bought:
Cut into 1 inch squares
Marinate overnight or all day in
Preheat broiler. Remove chicken from sauce and roll in
Broil on foil or parchment lined and greased cookie sheet for four minutes (until tops are lightly browned). Turn and brown for three to four minutes more.
Serve with one or more dipping sauces:
You'll have to figure the carb count based on what veggies you use, but it should be minimal enough to be used even in the induction stage of a high protein diet.
Heat butter in skillet over medium heat until it starts to bubble. Add eggs, squeeze tofu (equal to about 1/4 of the amount of eggs) through fingers over skillet, sprinkle with sea salt and pepper, stir until well mixed, then allow to cook until the eggs begin to set. Stir, allow to set. When eggs are almost done add grated or crumbled cheese and leftovers. Stir and cook until eggs are set but not dry.
Leftovers: |
Meat: |
Cooked Vegetables: |
Raw Vegetables: |
Misc: |
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Use a large, deep pot for this dish so that while you're simmering the stew it won't spatter all over your stovetop.
Saute 2 cups chopped onion and 2 cups chopped cauliflower over medium high heat in a little butter or extra-virgin olive oil until the onions are translucent. Sprinkle with sea salt and black pepper while sauteing.
Add 4 cups chopped cabbage and continue sauteing until the cabbage is lightly browned and just beginning to lose it's crispness. Sprinkle with a little more sea salt and black pepper while sauteing.
Add 1 pound ground meat (turkey, chicken, beef, or pork). Continue sauteing until the meat is browned and no longer pink. Sprinkle with a little more sea salt and black pepper while sauteing.
Stir in a one pound jar of pasta sauce and a one pound can of chopped tomatoes. Turn heat down to low. Simmer, uncovered, stirring occasionally until vegetables are tender, about one hour. The finished dish should be dry enough to serve on a plate, but still very moist.
Garnish with crumbled feta or shredded dairy mozzarella cheese and finely diced red bell pepper or tomato.
Preheat oven to 350 degrees.
Cook 1/2 pound bacon (preferably turkey) until crisp. Drain off fat and break into large pieces.
Place 1 recipe Mashed Cauliflower in a well oiled shallow baking pan. Sprinkle with one pound cheddar cheese(preferably low fat), shredded, 2 eggs,cooked bacon, and1 cup mayo(preferably soy mayo).Stir to mix into cauliflower. If you'd like to freeze this casserole do so now, otherwise bake for 25-30 minutes, until heated through.
When baking frozen casserole, place in refrigerator the night before so it can thaw overnight and through the day. If it's not completely thawed, that's okay. Bake 30-40 minutes at 350 degrees until heated through.
Variations:
Fry 6 strips bacon (preferably turkey) until crisp. Drain off fat and crumble the bacon back into pan. Stir in
Bring to a boil. Lower heat to low, partially cover and simmer for about 20 minutes until beans are crisp-tender. Taste and add sea salt if needed.
Dressing:
Bring 1-1/2 quarts water to boil in medium saucepan. Remove from heat; stir in 1 teaspoon vinegar and half the onion slices. Let stand 1 minute; remove onions and drain on paper towels.
Heat skillet 1 minute over medium heat. Add pancetta or bacon and cook until crisp. Stir in remaining onion and mushrooms; cook until softened. Stir in remaining vinegar, salt and pepper. Remove from heat; add olive oil.
Toss spinach, lettuce and onion in large bowl. Toss with warm dressing.
You must use a Protein Bread or Protein Bread Substitute .
Thinly coat pan with oil and heat until hot. Saute onion, garlic, jalapeno peppers, green pepper, spices and salt until onion is tender, about 5 minutes. Stir in tomatoes and cabbage. Heat to boiling and reduce heat. Cover and simmer until cabbage is tender, about 12 minutes. Stir in vinegar.
Cabbage Relish is a great substitute for sauerkraut. Not that sauerkraut is bad for you, but I think Cabbage Relish is a more interesting flavor, much richer, less sour. It can also be served as a side dish with a carb or protein meal.
1 carb per serving. 4 servings.
Preheat oven to 375 degrees F.
In a small dry skillet, toast 1 tablespoon fennel seeds over medium heat, stirring, until fragrant, 2 to 4 minutes. Transfer to a small bowl to cool.
With a spice or coffee grinder or mortar and pestle, finely grind fennel seeds, 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Rub spice mixture on both sides of 1 pound of sea bass fillets, skinned and cut into 4 portions.
In a large ovenproof skillet, heat extra-virgin olive oil over medium-high heat. Add spice encrusted bass and saute until browned, 2 to 3 minutes per side.
Transfer skillet to oven and bake until fish is opaque in the center, 3 to 7 minutes. Sprinkle with chopped fresh parsley and serve immediately, with lemon or lime wedges.
Stir together tuna, mayo and mustard in small bowl. Place 4 slices of Protein Bread in 8x8x2" square pan that's been sprayed with vegetable oil. Spread tuna mixture evenly over top of bread. Top with cheese. Cover with remaining bread.
Beat together eggs, milk, hot-pepper sauce and pepper in same same bowl tuna was mixed in. Pour egg mixture over bread. Cover and refrigerate for at least 6 hours or overnight.
Heat oven to 350 degrees. Bake strata until until top browns and custard sets, 40-50 minutes. Cool 10-15 minutes before serving.
Variations:
Mexican: Substitute ground or shredded beef or turkey for tuna, Monterey
Jack for Cheddar, and salsa for mustard.
Italian: Swap crumbled Italian sausage for tuna, Mozzarella Tofutti
for Cheddar, and spaghetti sauce for mustard.
American:Replace tuna with cooked sausage and chopped sauteed onion.
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