Recipe Sampler - Entrees
This is a high protein dish. Optionally include moderate carbohydrate or balanced food, preferably high in fiber such as vegetables. We just love the taste of sesame in this baked, yet very Chinese-flavored, high protein dish.
Serves 6: 12 chicken drumsticks; 2 tablespoons sesame seeds, toasted; 1 teaspoon ground ginger; 1/2 cup lemon juice; 1/2 teaspoon garlic powder; 1/4 teaspoon seasoned salt; 1/2 cup soy sauce (or Bragg's Aminos); 1/4 teaspoon pepper
- Toast sesame seeds (if not already toasted) in oven at 400 degrees, until brown.
- In large shallow bowl, combine soy sauce, ginger, lemon juice, garlic powder, salt, and pepper.
- Add chicken to soy sauce mixture and allow to marinate in refrigerator for 2 hours, turning chicken occasionally.
- Preheat oven to 400 degrees. Line a baking pan with aluminum foil; coat the exposed surface with non-stick cooking spray, olive oil, or coconut oil. Place chicken in pan. Reserve marinade.
- Bake chicken for about 40 minutes, turning chicken pieces once and basting often with the marinade.
- Place chicken on a serving platter, and evenly coat each piece with sesame seeds.
- Pour remaining marinade into a small pan and bring to a boil, reduce heat and simmer on low for 2 minutes.
- Serve heated marinade as sauce for the chicken.
Tip: To add vegetables to this dish, try broccoli and/or bamboo shoots right alongside the chicken, using the marinade as sauce.
Tasty Tuna Steaks
This is a high protein dish. Optionally include moderate carbohydrate or balanced food, preferably high in fiber such as vegetables.
Serves 2: 1 pound tuna steaks; 1/2 cup red wine; 1/2 cup soy sauce; 1 teaspoon ginger; garlic to taste; 1 bay leaf
- Mix all ingredients together except tuna. Add tuna and marinate overnight.
- For rare tuna steaks, instead of baking, cover bottom of non-stick skillet with marinade sauce and sear tuna on each side for approximately two minutes (or as you prefer) with range set on medium high.
Speedy Turkey Stir-Fry
This is a high protein dish, partially balanced by good vegetable carbohydrates. Optionally include moderate carbohydrate or balanced food.
Serves 2: 1 pound lean ground turkey; 1/2 cup low-fat chicken broth; 1 tablespoon dried cilantro; 1/2 teaspoon seasoning salt; 1/4 teaspoon pepper; 2/3 cup chopped carrots; 2/3 cup chopped celery; 2 tomatoes - chopped; 1/2 cup sliced mushrooms
- In a large skillet, combine chicken broth, ground turkey, cilantro, salt, and pepper. Cook over medium heat for about five minutes, or until no longer pink. Break turkey apart with a spoon as it cooks.
- Add carrots, celery, tomatoes, and mushrooms and cook for an additional 8-10 minutes, or until tender.