Ideal Protein: foodie recipes, and tips for success!
Visit me at:
  • Home
    • About
  • IP Daily Life
  • Inspire Others
  • IP Makeover
  • IP Savory
  • Ideal Protein Blog
  • IP Sweets

Asian inspired:  Sweet Onion Chicken & Broccoli with Cauliflower Fried "Rice"

1/20/2014

8 Comments

 
Picture
I made this last night when I was "over" my normal IP dinners. I have about ten more pounds to lose before I phase off, and keeping motivated with fun recipes has been a bit of a challenge. Well, I decided to go  through all my IP Food Journals, at this point I'm approaching month 6, so I had quite a few journals to look at. It's neat to see where I started, and where I am at today. In my journal, I always have included my mood, weight and appetite, as well as if I felt any triggers. It's a good practice to get into if your on the IP diet, as it can give you a baseline to measure against. I digress, anyway.... I noticed that I have gone through "phases" while on this diet, and no I'm not talking : Phase 1, Phase 2, etc. At first when I started IP, I seemed to eat chicken and bell pepper stir-fry almost everyday. Then I moved onto  shrimp and spinach (see my post here), then I went on a long phase of burgers with spinach and fried egg (see my post here). Anyway, I noticed that I completely forgot about two months in the middle of this diet, when I was to cauliflower what  Forrest Gump was to shrimp. I would roast it, mash it, tortilla it, pizza it, etx. So, I thought what's something I haven't done with it in a while, cauliflower fried rice! Man, was it tasty!  So easy too, in fact it's probably going to be a weekly meal for me again. Hey, you have to keep yourself interested in veggies on this diet!

I  think what makes this recipe is the Sweet Onion Dressing from Walden Farms, so be sure to not obmit it. I hope you enjoy the dish as much as I did, and  as always let me know if you  have any suggestions how to make this recipe even better!


                                                               Chicken &  Broccoli with Cauliflower Fried Rice  

Yields: 1 serving, consisting of 8 oz protein with 2c. vegetables

Ingredients:

6 oz boneless skinless chicken, sliced into strips  ( I used tenders for this, and it worked just fine)
1 T. Walden Farms Sweet Onion Dressing
1 egg (fried)
1/4 c. egg whites (fried)
 1 c. shaved cauliflower (easy to shave if you put in a food processor, I use my Ninja for this)
1 c. broccoli
1 1/2 t. EVOO
2 t. Tamari ( if you don't have this, you can use reduced sodium soy sauce)


Directions:
1. In a small ziploc bag pour the Walden Farms Sweet Onion Dressing. Then, add chicken to dressing. Seal tight, and shake bag to ensure dressing coats chicken, thus forming a marinade. Refrigerate this for at least 20 minutes.
2. Preheat oven to 375 degrees.
3. Line cookie sheet with foil, place broccoli on foil-lined pan. Then drizzle half of Tamari over broccoli.
4. Then, roast  broccoli in oven for 15-18 minutes.
5. While broccoli is roasting, remove chicken from refrigerator.  Turn on George Foreman grill, and heat to "Medium".
6. Place chicken on George Foreman grill, and cook for approximately 3-5 minutes  on each side. Chicken should be a golden brown when finished, and "white" when you cut into it- no pinkness should show.
7. Then, in large skillet, heat pan with EVOO over medium heat.
8. Next, add in shaved cauliflower. Cook over medium heat for approximately 10-12 minutes. While this is cooking, remove broccoli from oven, and turn oven off. Allow broccoli to cool.
9. Add fried egg, chicken, broocoli and tamari to cauliflower. Mix in skillet until it is all blended. Allow to cook for 1-2 minutes. 
10. Remove from heat and serve, best served with a drizzle of tamari on top! Enjoy!

 


8 Comments

On the go! Spinach, Red Pepper & Bacon IP Frittata

1/19/2014

4 Comments

 
Picture
 I made these once, when I first started doing IP. Since then, I  had forgotten about this recipe...until a reader emailed me and asked me to do a blog post on “snacks”. Well here you go, Anna!  This is a great “snack” that can be portioned controlled and is quite filling!  It is also great for when you’re on-the-go and need something quick to fight those hunger pains! OR, you could have a “couple” servings for breakfast towards your day’s total protein requirements, works for all phases of the Ideal Protein diet.

Serves: 12 
Serving Size/Nutrition:  each serving contains 2 oz. protein with 1/4 c. veggies

Ingredients: 

10 eggs
1/4 c. Fat Free Milk
7-8 slices of  medium/medium well reduced sodium bacon ( or you could use turkey bacon, I recommend Goodshall’s thick sliced turkey bacon)
1 1/4 c. sauteed   spinach ( to acheive this, use about 3c. fresh spinach)
2 c. diced red peppers ( these are great sauteed, if you do sautee be sure to drain excess liquid before combining into recipe, as it will turn the frittata soggy)

Directions:

1. Preheat oven to 350 degrees.
2. Spray muffin pan with EVOO PAM! Spray ( I find while PAM! is the most expensive, it works the best- it really is non stick, and that’s what you’ll be looking for with this recipe, easy clean up!)
3.  Next in small mixing bowl, beat eggs slightly, as if making scrambled eggs.
4. Whisk in milk, until fully blended into egg mixture.
5. Then, equally pour egg mixture into 12 individual portions of muffin pan, (for our purposes it is serving as a frittata pan) unless you have ramekins which may be used. 
6. Next, combine your “filling”  in a medium sized bowl: sauteed spinach, diced peppers and crispy bacon
7. Then, spoon your filling mixture into each portioned egg.
8. Bake in oven for 15-18 minutes. 
9. Remove from oven, once egg has set. 
10. Serve and enjoy! 

Please remember the portion of this recipe is as follows, “ recipe serves 12, 
each serving contains 2 oz. protein with 1/4 c. veggies"
4 Comments

Baked Red Pepper Cheesy Chicken & Greens

1/18/2014

0 Comments

 
Picture
Here's a really easy dinner to put on the table in about 30 minutes. I made this for my husband this week, and he loved it, and of course I loved that I only had to make 1 meal for the two of us opposed to my IP dinner and his regular dinner. Winning!

Ingredients:

(1) 8 0z. boneless skinless chicken breast
(1) whole red pepper, roasted and sliced
(1) slice Veggie Cheese
(1) c. green beans (washed, with ends trimmed)
(1/4) c. water
(1) t. EVOO- halved portions
(1/2) t. minced garlic
S+P to taste

Directions:

1. Preheat oven to 375 degrees.
2.  Use 1/2 of EVOO to coat chicken
3. Then, in small ovenware dish ( I use 8x8 stoneware), place chicken  flat on one side.
4. Next, top chicken with cheese and roasted red pepper
5. Bake in oven for 18-20 minutes, or until desired temp. Make sure chicken is white when you cut into it, no appearance of  pink should show.
6.  While chicken is baking in oven, heat sautee pan to Medium heat (make sure pan has been coated with PAM Olive Oil spray.
7. Place minced garlic, in  sautee pan, allow garlic to "brown".
8. Once garlic is brown, add green beans, way oil, S+P. 
9. Sautee green beans for 10-12 minutes over medium heat.
10. Remove green beans from pan, once they are to desired texture ( I like mine still a little crunchy).
11. Remove chicken from oven. Allow meat to rest for 2-5 minutes.
12. Serve chicken with sauteed green beans, and enjoy!



0 Comments

Velvety Red Pepper Soup

1/17/2014

0 Comments

 
Original Recipe can be found, here. Enjoy!
Picture
0 Comments

Leafy Green Veggie Soup

1/17/2014

0 Comments

 
Picture
0 Comments

Roasted Brussels and Bacon

1/17/2014

0 Comments

 
Picture
Original recipe can be found, here. Enjoy!
0 Comments

Zucchini Tots

1/17/2014

0 Comments

 
Picture
Original recipe can be found, here. Enjoy!
0 Comments

Slow Cooked Pork Roast

1/17/2014

0 Comments

 
Picture
Recipe for this can be found here, enjoy!
0 Comments

Turkey Meatballs using shaved Cauliflower

1/17/2014

2 Comments

 
Picture
Original recipe can be found, here. Enjoy!
2 Comments

Chicken Fingers

1/17/2014

0 Comments

 
Picture
Orginal recipe can be found, here. Enjoy!
0 Comments
<<Previous
    Picture
    Welcome to my blog,  I hope you enjoy the recipes, & tips. Feel free to drop me a line if you have any questions concerning Ideal Protein! Click the social media icon at the top right hand corner, or follow along on INSTAGRAM @idealproteintiffany oe #idealproteintiffany.

    Archives

    April 2016
    February 2016
    January 2016
    January 2015
    July 2014
    April 2014
    February 2014
    January 2014

    Categories

    All
    Chipotle Copycat Carnitas Recipe
    Ideal Protein All Phases
    Ideal Protein Asian Inspired
    Ideal Protein Blog
    Ideal Protein Blog 2015
    Ideal Protein Blog 2016
    Ideal Protein Breakfast
    Ideal Protein Cabbage
    Ideal Protein Cauliflower Fried Rice
    Ideal Protein Chinese
    Ideal Protein Chipotle
    Ideal Protein Cornish Game Hen
    Ideal Protein Dinner
    Ideal Protein Dinner For Everyone
    Ideal Protein Dinner Party Idea
    Ideal Protein Frittata
    Ideal Protein Ground Turkey
    Ideal Protein Meal Ideas
    Ideal Protein On The Go
    Idealproteinporkchop
    Ideal Protein Quiche
    Ideal Protein Recipe
    Ideal Protein Snack
    Ideal Protein Stuffed Pepper
    Ideal Protein Tacos
    Ideal Protein Tostadas
    Ideal Protein Turkey Sausage
    Ideal Protein Warmed Salad
    Ideal Protein Zucchini Pasta
    IP Dinner
    Meal Ideas For Ideal Protein

    RSS Feed

Powered by Create your own unique website with customizable templates.