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A common question I’m asked is ‘What can you eat while
on Protocel?’
My main focus is avoiding 2 things. Sugar and Vitamin
C. By just following those two simple rules, it makes it so easy to be a
Protocel Success Story!
I eat a diet that varies in animal proteins, (beef,
chicken, turkey and pork) vegetables, fruits and whole grains. I don’t
willingly add sugar (or refined flour) to my recipes. I do read labels and
try and keep my Sugar intake below 10 grams a day. (Keep in mind, the
average person’s sugar intake is roughly 75 grams a day) My dietary Vitamin
C is in moderation. For example, I don’t eat anything fortified and I don’t
drink juices. My main source of Vitamin C comes from small servings of baby
spinach, tomatoes and the occasional broccoli! It’s kind of like a no-carb diet but you
get to eat all the 100% whole wheat you want to.
Get Hooked on Whole Grains!
With so many variants of whole wheat products
now, it is so easy to decide what to make at meal time. These pastas will
fill you up and taste good doing it! I also use only Brown Rice (or
quinoa), whole wheat flour, whole
wheat breads and buns and whole grain/corn tortillas. I’m a little disappointed that they
haven’t come up with refrigerated whole wheat biscuits…I’m hoping that is
just a matter of time.
Back to Dinner…
Hard Boiled Eggs
Boil up a carton of eggs when you’ve
got some free time and store them in your fridge…Then you can grab a
high-protein-satisfying-sugar-free snack whenever you want! J (You can also make some yummy Egg Salad!)
Place eggs in
large saucepan. Cover them with cool
water by 1 inch. Slowly bring the
water to a full boil. I let my eggs
boil for about 3 minutes. Cover and
remove from heat. Let sit covered
for 40 minutes.
One-by-one,
remove eggs with a slotted spoon and run under cool water for a couple of seconds. Eggs can be peeled and served immediately
or stored in a marked egg carton in the fridge
Back to Dinner…
Egg Salad
(this recipe has 2 grams of sugar
in it. If you want 0 grams of sugar,
chop up your own pickles instead of using relish and substitute the honey
mustard dressing for either an additional 1 tsp of mayo or a teaspoon of
regular yellow mustard.)
3
Hardboiled eggs cut up crossways
2 tsp Pickle Relish
¼ tsp of Mustard powder
1 tsp of Mayonnaise
1 tsp of Honey Mustard salad dressing
1 marble size dot of horseradish
Crushed black pepper to taste.
One by one, gently fold in each ingredient until
all of them are well combined. (you
can gauge the moistness better this way) Cover and refrigerate a couple of
hours before serving. I love egg
salad on Triscuits, Wheat Thins or toasted Brownberry Oatnut Bread! J
Back to Dinner…
Chicken Fried Rice:
2
boneless skinless chicken breasts (or 6-8 tenders) sautéed in a 1-2Tbs
olive oil
2 cups of prepared brown rice
1 cup of steamed peas (steam these while the chicken is cooking)
8 strips of cooked bacon cut into 1” pieces
4 fried eggs cut up
1 cup (divided) of low sodium/fat free chicken broth
¼ tsp ground ginger
Low Sodium Soy Sauce to taste
Cashews (optional)
Sauté chicken breasts in olive oil for 10-12
minutes. Add ½ cup of chicken broth,
cover and simmer for another 8-10 minutes (or until juices run clear and
broth is almost evaporated) flake chicken in skillet, cover and cook until
it’s good and done. Remove from skillet and keep warm. In same skillet, fry the eggs in a
little butter. (Cut the eggs so the yolks
run a little bit but still cook it through)
When the eggs are tender fried, cut them up and add the cooked
bacon. Add the flaked chicken, peas
and prepared brown rice and stir well.
Whisk ½ cup of chicken broth and the soy sauce together and then drizzle
it over to moisten everything but not too much to make it soggy. And ginger/Asian seasonings to taste and
stir. Continue to heat on low for 5
minutes. Serve sprinkled with
cashews and enjoy!
Back to Dinner…
Whole Wheat Pizza
For the Dough:
I make mine in my bread
machine set to the dough setting.
This recipe makes two thin crust pizzas or 1 thick. I prefer to divide the crust into two
thins. You can freeze one dough ball
in a plastic bag for future use. (Recommended!)
(Add in this order to your
bread machine)
1 cup of very warm water
1 Tbs Olive Oil
1 Tbs of Honey
2 Cups of Wheat Flour (you can use 1 cup of wheat and 1 cup of white if
you’re not ready to make the 100% whole wheat commitment yet!:)
¾ tsp of Salt
1pkg of Active Dry Yeast (2 tsp)
60-70 minutes later dough is
ready. Place on lightly wheat
floured surface, and roll and stretched onto an ungreased stone. Preheat oven to 425
Pre-Bake just the crust for
about 8 minutes let cool slightly.
Toppings for one thin pizza:
Brush top of crust with olive oil
½ can of Hunts Fire Roasted Diced Tomatoes (you can either puree these or
use the diced tomatoes as your sauce.
Both ways are equally delicious)
Turkey Pepperoni or crumbled sausage
Sliced Mushrooms
Chopped Onions
Black Olives
Mozzarella Cheese.
Bake for 20 minutes until
toppings are to desired doneness.
You can paint the edges of the crust with egg white to give it a more
golden brown color if you prefer.
Slide off the stone onto a cutting board surface, let cool and
slice.
Back to Dinner…
Minestrone Italian Soup
1 pound of hamburger
½ pound of Italian sausage
1 (14.5oz) can of diced tomatoes (I stock up on the basil, oregano and
garlic variety)
1 can (15oz) Hunts tomato sauce
Additional Italian seasonings basil, oregano and garlic to taste
2 cans of beef broth
1 ½ cups of water
1 frozen 12oz bag of mixed vegetables (I used cut green beans, carrots and
corn but peas and carrots or even broccoli would work fine)
1/3 cup of 100% whole wheat uncooked pasta (elbow macaroni, shells or
penne…whatever is in your cupboard!)
Brown the beef and sausage
over medium high heat, drain the grease. (I use Laura’s Lean Beef so
typically, there is no residual fat) Add the can of un-drained tomatoes and
the can of tomato sauce and stir. Add your seasonings. Let this simmer
together for about 20 minutes.
Transfer to a stock pot and add the 2 cans of beef broth, water and
vegetables. Stir well and wait
until this comes to a slow boil and then just keep simmering, stirring
occasionally for another hour. About
a ½ hour before you’re ready to serve, add the uncooked pasta and stir
again to a slow boil…reduce to a strong simmer for 20 more minutes. Serve
with mozzarella cheese on top…and until they come up with 100% whole wheat
oyster crackers, try sprinkling French fried onions on top. Yum!
Back to Dinner…
EASY Chicken
Parmesan
1-2 Tbs Olive Oil
4 Chicken Breasts (halved) Seasoned with pepper
1 can Hunts Petite Diced Fire Roasted Tomatoes
1 can Hunts Tomato Sauce
1 Cup Mozzarella Cheese
½ Parmesan Cheese
½ Box Whole Wheat Spaghetti Prepared
In large skillet, heat oil so
uniform in pan. Place seasoned
chicken breasts in oil and sauté on med/high heat, turning every 3 minutes
until nice and browned and no longer pink in the middle (10 minutes total)
Spoon diced tomatoes in-between (not on top) of all chicken, then pour the
tomato sauce over all…cover and
reduce heat to simmer for another 10 minutes. Sprinkle all cheese over and cover again until cheese is melted (approx. 3 more
minutes) Spoon
chicken Parm over Whole Wheat spaghetti noodles
and serve.
 
Back to Dinner…
Quesadilla (Chicken or Turkey)
Prepare
Chicken as above and flake in skillet and remove or you can use the canned
diced chicken. If using Turkey, I
like to use leftover turkey after cooking one in the crock pot
2 tbs olive oil
Whole Grain Wraps
Diced onions
Mexican Blend Cheeses (Monetary and Cheddar)
1 can of Hunts Zesty petite diced tomatoes served as a garnish
Heat large skillet with oil and place wraps
(usually only 2 at a time) in skillet…on half of the wrap,
add your chicken/turkey, onions and cheese.
After a minute, fold other half of wrap onto itself. Use large spatula and carefully flip the
whole thing. Continue flipping every
minute or so until golden brown.
Serve with tomatoes, lettuce and sour crème (or my husband likes
honey mustard dressing)
Variation:
You can invert the wraps on a greased muffin tin and make taco bowls
and then add the indigents to the edible bowls. You can also use grilled fish in the taco
bowls for a light summer fish taco! J
Back
to Dinner…
Chicken or Turkey Pot Pie
Prepare Chicken as above and flake in skillet
and remove or you can use the canned diced chicken. If using Turkey, I like to use leftover
turkey after cooking one in the crock pot or in an oven bag.
Prepare two whole wheat dough balls as per the
pizza directions above
Roll out one of the wheat dough balls and place in the bottom of a large
pie plate, cut off excess. Bake this
bottom shell in a 375 oven for about 7-10 minutes: Prepare the Gravy:
Gravy:
1 stick of butter
1/3 cup whole wheat flour
1 can of low sodium chicken broth
¾ Cup of Milk
Prepared Chicken or Turkey
1 bag of frozen mixed vegetables (as in the Minestrone recipe)
In sauce pan, melt the butter…add the flour and
whisk for one minute. Slowly add the
chicken broth and continue whisking constantly…add the milk…continue
whisking….add the vegetables and stir until bubbly…add the chicken and
turkey and simmer for 5 minutes.
Pour mixture into the prepared pie pan and cover the top with the
second rolled out dough and cut off excess.
Slit the top
Bake in 375 oven until crust is browned and
gravy is bubbling through the slits.
About 20 minutes.
Back to Dinner…
EASY Beef Stroganoff
1 Pound
of Laura’s Lean Ground Beef
1 quart of fresh sliced mushrooms
1 can of Beef Broth
½ cup of water
1 family size can of Crème of Mushroom Soup
3 cups of Whole Wheat Wide Egg Noddles
1 Cup of Sour Cream
Salt and Pepper to taste
In large skillet, Sauté mushrooms until soft and
remove for later. Brown ground beef
until no longer pink and drain (if using Laura’s Lean beef, you shouldn’t
have to drain as there is little fat left after browning) Return mushrooms to the skillet. At medium heat, add beef broth, water and
mushroom soup and mix well. Add
noodles, stir well and bring to a boil.
Reduce heat to simmer, and cover for ten minutes. Add sour cream and stir well. Cover for another 2 minutes. Salt and Pepper to taste. Serve with whole wheat biscuits and a
nice salad on the side.
Back to Dinner…Sauté 4 chicken breasts in olive oil for 10-12 minutes. Flake cooked
chicken in skillet...cover and cook another minute. Add prepared rice and
stir. Add steamed peas, bacon and cut up fried eggs. Mix well in skillet.
Add ½ cup of chicken broth and soy sauce to taste. Mix well. Continue to
heat on low for 5-10 minutes. Serve sprinkled with cashews. Enjoy!Sauté 4
chicken breasts in olive oil for 10-12 minutes. Flake cooked chicken in
skillet...cover and cook another minute. Add prepared rice and stir. Add
steamed peas, bacon and cut up fried eggs. Mix well in skillet. Add ½ cup
of chicken broth and soy sauce to taste. Mix well. Continue to heat on low
for 5-10 minutes. Serve sprinkled with cashews. Enjoy!
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