Endirio's Recipe Book (healthy and nutritious!)

[endirio]

I cook a lot and have hundreds of recipes saved on my computer which I want to share with you guys and I don't want to spam this section with a new thread for every new recipe so I hope it's ok that I'll be posting my stuff here, in a single thread.
Most of the recipes are low carb/high protein, although there will be some exceptions. I'll try to tag each recipe and offer all the nutritional info I can.

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Sizzled Citrus Shrimp (low carb/high prot)


Ingredients:

3 tablespoon(s) lemon juice
3 tablespoon(s) dry white wine
2 teaspoon(s) extra-virgin olive oil
3 clove(s) garlic, minced
1 pound(s) medium shrimp (30-40 per pound), peeled and deveined
1 teaspoon(s) extra-virgin olive oil
1 bay leaf
1/4 teaspoon(s) crushed red pepper
1/4 teaspoon(s) salt, or to taste
2 tablespoon(s) chopped fresh parsley

Directions:

- Combine lemon juice, wine, 2 teaspoons oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain well, reserving marinade.
- Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley and serve immediately.

Calories: 170 per serving
Protein: 23 g
Carbs: 4 g
Fat: 6 g

Enjoy!

[Sugarhill]

I'm going to report this post with a suggestion that it gets stickied. Thanks for putting these out here for us, especially since you've had experience actually making them.

[endirio]

I'm going to report this post with a suggestion that it gets stickied. Thanks for putting these out here for us, especially since you've had experience actually making them.

Aww thanks, glad to be of help

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(the correct) Chicken Parmesan (low carb/high prot)

(this takes a bit of time to make, probably ~1hour but it's definitely worth it. I usually make something like this on weekends to satisfy my cravings.)

Ingredients:

2 (4 ounce) boneless skinless chicken breasts
1/2 cup no-sugar-added spaghetti sauce
1/2 cup shredded mozzarella cheese
1 teaspoon grated parmesan cheese
garlic salt, to taste
italian seasoning, to taste


Directions:

- Preheat oven to 375 degrees.
- Spray a shallow, small baking dish with non-stick cooking spray.
- Season each side of breast with garlic salt and Italian seasoning to your liking; place in casserole dish.
- Spoon pasta sauce equally over top of each breast.
- Bake for about 45 minutes; sprinkle equally with cheeses and bake an additional 5 minutes or until cheese are melted.


Calories: 216 per serving
Protein: 30 g
Carbs: 0.6 g
Fat: 9.5 g

[endirio]

Middle Eastern Baked Fish (low carb/high prot)

Ingridients:

½ tsp. caraway seed (or seasoning of choice)
½ tsp. cumin seed (or seasoning of choice)
½ coriander seed
¼ tsp. red pepper flakes
½ tsp. onion powder
3 oz. thinly sliced onion, (browned in butter below)
2 T. unsalted butter
2 large cloves garlic, minced
2 T. parsley, finely minced
24 oz. mild fish filets
1 T. tomato paste

Directions:

Preheat oven to 375º. Place first 4 spices into a dry skillet and heat over medium heat until they are fragrant. Remove and place them into a spice or coffee grinder and grind them medium-fine. Set spices aside for a few minutes. Here’s where my preparation deviates from the original recipe: in the same skillet, melt the butter and slightly brown the onion over medium-high heat. Original recipe put the onion under and over the fish RAW, which I am sure would NOT cook thoroughly before the fish was done. Using a ceramic dish large enough to hold the filets, place half the butter/onion mixture in the bottom of the baking dish. Dot with half the minced garlic. Sprinkle half the toasted spices and parsley over the onions/butter. Lay the fish filets evenly over the onion mixture. Evenly spread the tomato paste on the filets with the back of a spoon or your fingers. Dot with remaining minced garlic. Sprinkle the remaining onion/butter mixture and parsley evenly on top of the fish. Finally sprinkle on the remaining spices. Pop into a 375º oven for about 20 minutes, depending on the thickness of your filets. Serve with a Greek salad or your favorite vegetable sides.

Enjoy!

[endirio]

Here's something for a hot summer day

Buckeye Shake (chocolate and peanut butter) (low carb/high prot)

Ingridients:

2 scoops low carb chocolate protein powder
6 oz almond milk
1.5 TBSP peanut butter
1 TBSP raw cocoa powder
1 TBSP cacao nibs (optional)
4 oz water (more for a thinner shake, less for a thicker shake)
Crushed ice

Directions:

Mix everything for desired consistency.

Calories: 440
Proteins: 56 grams
Carbs: 12 grams
Fat: 17 grams

[Sugarhill]

I like the look of that shake for a break from the norm for bulkers and a nice tasting dessert for the cutters. I'd tinker with the measurements myself, but I like the line up.

[endirio]

I like the look of that shake for a break from the norm for bulkers and a nice tasting dessert for the cutters. I'd tinker with the measurements myself, but I like the line up.

What would you change? I once used vanilla powder instead of choco because I had banana flavoured protein powder and it was delicious

[Sugarhill]

Well, you know that I don't do peanut butter as I'm allergic, so that is an automatic switch to almond butter (they also have cashew butter for anyone reading). Also, I'd cut out one of the scoops of protein as that would be a waste. You can only process about 30 grams in a three hour time frame, so 56 grams would be excessive.

[endirio]

Protein Muffins!

Ingredients:

2 tablespoons flax meal
2 tablespoons protein powder
2 egg whites
1 sugar (or something sweet for the taste)
some cinnamon

Directions:

Place all ingredients into a glass cup.
Stir together.
Place glass cup into microwave for about 1 minute and 30 seconds. Time will vary depending on your microwave. So start with just one minute and go from there.

[Sugarhill]

It sounds like you are making one of those super muffins that you can buy when you're out and about, right? Very good idea with the glass cup. Have you been able to turn this recipe into one that would cover 12 regular sized muffins? That would save some time in the morning if they are already done.