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Recipes

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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!

What’s for Dinner Tonight?

 

Whole Grains/Brown Rice
Hard Boiled Eggs
Egg Salad

Chicken Fried Rice

Whole Wheat Crust Pizza

Minestrone Italian Soup
Chicken Parmesan

Quesadilla (chicken or turkey)

Chicken or Turkey Pot Pie

Beef Stroganoff


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