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High-Protein Vegetable Bake Recipe
This a great, flexible main dish for vegetarians trying to increase our protein intake. It's low-carb and even small portions are quite filling. Eat it hot for dinner or cold for a post-gym lunch. You can use any dark greens you prefer, but it's my favorite way to eat broccoli. Add or substitute whatever spices tickle your fancy — try it with a tablespoon of dill; go Italian with shredded fresh basil, ground rosemary, and extra garlic; or go Mediterranean with cumin and coriander. If you substitute matzoh meal for the wheat germ, this can be a fun gefilte fish substitute for a vegetarian seder. Makes 8 side dishes
1 1/2 cups broccoli, cut into small pieces
1/2 cup kale, shredded
3 eggs or 5 egg whites
6 tablespoons milk or 1/4 cup heavy cream
28 g isolated powdered soy protein concentrate (one scoop, about 24 grams protein)
2 cups textured vegetable protein, flakes ("TVP", one cup dry flakes, reconstituted, or prepared chunks, shredded)
1/4 cup extra-virgin olive oil
1/4 cup fresh salsa
1 teaspoon garlic, crushed very fine
1 teaspoon chili powder
salt and pepper
2 ounces parmesan cheese or romano cheese, grated very finely,divided into two one-ounce portions (or more, if you prefer, especially if you're using high-quality hard grating cheese)
1 tablespoon wheat germ or matzo meal
Preheat oven to 350 degrees F.
Lightly coat the inside of a 9×9 square (preferably glass or ceramic) baking dish with butter, vegetable shortening, or cooking spray.
Boil or steam vegetables until tender.
Drain if necessary.
In a large bowl, whisk eggs, milk, and protein powder until smooth.
Add TVP, olive oil, salsa, garlic, 1 oz cheese, and spices.
Mix well.
Add green vegetables.
Mix well.
Pour mixture into prepared baking dish.
Sprinkle wheat germ and remaining ounce of cheese evenly on top.
Bake in 350F oven for 35-45 minutes, until firm.
If necessary, broil for five minutes to melt cheese and brown top.
May 7th, 2009 at 8:05 pm
High-Protein Vegetable Bake Recipe
This a great, flexible main dish for vegetarians trying to increase our protein intake. It's low-carb and even small portions are quite filling. Eat it hot for dinner or cold for a post-gym lunch. You can use any dark greens you prefer, but it's my favorite way to eat broccoli. Add or substitute whatever spices tickle your fancy — try it with a tablespoon of dill; go Italian with shredded fresh basil, ground rosemary, and extra garlic; or go Mediterranean with cumin and coriander. If you substitute matzoh meal for the wheat germ, this can be a fun gefilte fish substitute for a vegetarian seder. Makes 8 side dishes
1 1/2 cups broccoli, cut into small pieces
1/2 cup kale, shredded
3 eggs or 5 egg whites
6 tablespoons milk or 1/4 cup heavy cream
28 g isolated powdered soy protein concentrate (one scoop, about 24 grams protein)
2 cups textured vegetable protein, flakes ("TVP", one cup dry flakes, reconstituted, or prepared chunks, shredded)
1/4 cup extra-virgin olive oil
1/4 cup fresh salsa
1 teaspoon garlic, crushed very fine
1 teaspoon chili powder
salt and pepper
2 ounces parmesan cheese or romano cheese, grated very finely,divided into two one-ounce portions (or more, if you prefer, especially if you're using high-quality hard grating cheese)
1 tablespoon wheat germ or matzo meal
Preheat oven to 350 degrees F.
Lightly coat the inside of a 9×9 square (preferably glass or ceramic) baking dish with butter, vegetable shortening, or cooking spray.
Boil or steam vegetables until tender.
Drain if necessary.
In a large bowl, whisk eggs, milk, and protein powder until smooth.
Add TVP, olive oil, salsa, garlic, 1 oz cheese, and spices.
Mix well.
Add green vegetables.
Mix well.
Pour mixture into prepared baking dish.
Sprinkle wheat germ and remaining ounce of cheese evenly on top.
Bake in 350F oven for 35-45 minutes, until firm.
If necessary, broil for five minutes to melt cheese and brown top.
References :
May 7th, 2009 at 8:27 pm
Pork Medallions Dijon
1 package pork tenderloins (approx 2 lbs.) cut into 1/2" thick rounds
2 Tablespoons butter or olive oil
1/4 cup sliced shallots
4 Tablespoons heavy cream
1/3 cup chicken broth
3 Tablespoons capers, drained
2 Tablespoons coarse grained Dijon mustard
Using a meat mallet or rolling pin, flatten pork rounds slightly to scant 1/2" thickness.
Sprinkle w/salt & pepper. Saute in butter or olive oil until brown and cooked through, about
2 minutes per side. Transfer pork to a plate. Add shallots to skillet and stir 1 minute. Add
chicken broth and cream. Boil until sauce is thick enough to coat a spoon, stirring up
browned
bits, about 3−5 minutes. Mix in capers and mustard. Return pork to sauce. Simmer to heat
through.
References :