Low Carb Halibut Recipe

GINGER AND SOY SAUCE-MARINATED HALIBUT WITH LEEKS

SERVES 4

PREP TIME 15 MINUTES, PLUS 1 HOUR TO MARINATE
COOKING TIME 20 MINUTES

283 CALORIES | 37 GRAMS PROTEIN | 9 GRAMS CARBOHYDRATES | 11 GRAMS FAT

Ingredients 

2.tablespoons extra-virgin olive oil
2.tablespoons less-sodium soy sauce
2.tablespoons lemon juice
2.tablespoons white wine
2.cloves garlic, peeled and minced
2.(quarter-sized) fresh ginger pieces, peeled and minced
Salt and ground black pepper, to taste
4.(6-ounce) halibut fillets
3.medium leeks (white part only), thinly sliced
2.red bell peppers, seeded and thinly sliced

Method 

1 In a large Ziploc bag, add olive oil, soy sauce, lemon juice,
white wine, garlic, ginger, salt, and pepper. Add fillets into
the Ziploc bag. Seal tightly and shake to coat. Refrigerate
fillets for at least 1 hour, shaking them occasionally.
2 Preheat the oven’s broiler to high. Remove fillets from
marinade and place in a baking dish.
3 Add marinade to a large skillet and warm over medium heat. Add
leeks and red bell pepper. Cook for 15 minutes or until tender.
4 Meanwhile, place fillets under the broiler, 4 to 6 inches from
the heat. Broil 4 to 5 minutes; flip with a spatula and cook
until fish easily flakes with a fork, about another 4 minutes.
Top fillets with vegetables and sauce; serve.

FOR VEGETARIAN LOVERS

TOFU AND PARMESAN-STUFFED PORTOBELLO MUSHROOMS

SERVES 2 
PREP TIME 25 MINUTES
COOKING TIME 40 MINUTES

438 CALORIES | 26 GRAMS PROTEIN | 51 GRAMS CARBOHYDRATES | 16 GRAMS FAT

Ingredients

8.whole portobello mushrooms
1.tablespoon extra-virgin olive oil
1.clove garlic, peeled and minced
1.(12-ounce) package soft tofu
1/4.cup grated Parmesan cheese
1/4.teaspoon onion powder
1/4.cup chopped fresh parsley
1/4.teaspoon sweet paprika
1/4.teaspoon ground cayenne pepper
      Salt and ground black pepper, to taste
1 1/2.cups cooked brown rice, to serve

Method

1 Preheat the oven to 350°F. Lightly coat a baking sheet with
   cooking spray and set aside.
2 Clean mushrooms with a damp paper towel. Carefully break off
   stems, chopping, and adding into a bowl to reserve. Use a spoon
   to scrape and remove the gills from each mushroom cap, discarding
   the gills.
3 Warm oil in a large skillet over medium heat. Sauté garlic
   with reserved chopped mushroom stems. Continue until any moisture
   has disappeared, taking care not to burn the garlic. Set the
   mixture aside to cool.
4 When the mushroom mixture is cool, stir in tofu, Parmesan,
   onion powder, parsley, paprika, cayenne, salt, and pepper. Mix
   well.
5 Using clean hands, fill each mushroom cap with a generous
   amount of stuffing. Arrange caps onto the prepared baking sheet.
6 Bake caps until mushrooms are piping hot and liquid starts to
   form under caps, about 30 minutes.
7 Serve at once with brown rice.

Healthy Breakfast recipe

“BLT” EGGS BENEDICT

SERVES 1 | PREP TIME 15 MINUTES | COOKING TIME 15 MINUTES
575 CALORIES | 33 GRAMS PROTEIN | 62 GRAMS CARBOHYDRATES | 24 GRAMS FAT

YOU’VE PROBABLY heard that eggs raise “bad cholesterol” levels or
otherwise increase the risk of heart disease, but more recent
research has completely debunked these long-standing claims.14
EGGS are one of the cheapest ways to incorporate protein into your
diet, along with being both healthy and delicious.

Ingredients

HOLLANDAISE-MUSTARD SAUCE

1.tablespoon light mayonnaise
1/2.tablespoon water
1 teaspoon whole-grain mustard
1/2.teaspoon lemon juice
Pinch of ground cayenne pepper

EGGS BENEDICT

1.tablespoon white vinegar
1/2.tablespoon extra-virgin olive oil
1.ounce Canadian bacon, diced
1/2.small onion, thinly sliced
4.cups chopped kale (stems removed)
Ground black pepper, to taste
1.whole-grain English muffin, split
2.tomato slices
2.large eggs

Method

1 To make the sauce, into a blender or food processor, add
mayonnaise, water, mustard, lemon juice, and cayenne. Process
until smooth. Transfer the sauce to a small bowl and reserve.
2 To prepare eggs, add about 3 inches of water into a large
skillet. Pour in vinegar and bring to a low simmer over medium
heat.
3 Meanwhile, warm oil in medium nonstick skillet over medium high
heat. Sauté the Canadian bacon and onion, stirring
constantly, until golden brown, about 4 minutes. Remove the pan
from heat and toss in kale. Stir until the greens wilt, about 2
minutes, and season with pepper.
4 Toast English muffin halves until lightly golden. Place onto a
plate, layering a tomato slice and kale mixture onto each half.
Place the pan in the oven to stay warm (keep the oven turned
off).
5 Crack eggs into a mug one by one and slip them into the
simmering water. Cook approximately 3 to 5 minutes, carefully
removing the eggs with a slotted spoon once they reach desired
doneness. Top poached eggs onto the prepared English muffins and
drizzle with Hollandaise-style sauce. Serve.

Healthy Shrimp Salad

LEMON-GARLIC SHRIMP WITH ASPARAGUS

SERVES 4 

PREP TIME 10 MINUTES | COOKING TIME 10 MINUTES

255 CALORIES | 30 GRAMS PROTEIN | 17 GRAMS CARBOHYDRATES | 8 GRAMS FAT

Ingredients

2.red bell peppers, seeded and chopped
2.pounds asparagus, trimmed and cut into 1-inch pieces
2.teaspoons lemon zest
1/2.teaspoon salt, divided
2.teaspoons extra-virgin olive oil
5.cloves garlic, peeled and minced
1.pound raw large shrimp, shelled and deveined
1.cup low-sodium chicken broth
1.teaspoon cornstarch
2.tablespoons lemon juice
2.tablespoons chopped fresh parsley

Method

1 Coat a large nonstick skillet with cooking spray and warm over
medium-high heat. Add bell peppers, asparagus, lemon zest, and ¼
teaspoon salt. Sauté until vegetables begin to soften, about 6
minutes. Transfer vegetables to a bowl, cover, and reserve.
2 Add oil and garlic to the pan and sauté for 30 seconds. Stir
in shrimp. In a small bowl, combine broth and cornstarch with a
whisk. Into the pan, stir in the broth mixture and the remaining
¼ teaspoon salt.
3 Cook, stirring frequently, until sauce thickens and shrimp are
pink and cooked through, about 2 to 3 minutes. Remove the pan
from the heat, adding lemon juice and parsley. Mix and serve the
shrimp over the reserved vegetables.

HIGH PROTEIN COBB SALAD RECIPE

CLASSIC COBB SALAD

SERVES 2 

PREP TIME 20 MINUTES

446 CALORIES | 40 GRAMS PROTEIN | 23 GRAMS CARBOHYDRATES | 23 GRAMS FAT

INGREDIENTS 

1.small head iceberg lettuce, cored and chopped
8.ounces boneless, skinless chicken breast, cooked and cut
into ¼-inch cubes
2.hard-boiled eggs, peeled, and chopped
2.tomatoes, chopped
1.avocado, peeled, pitted, and sliced
1.cup grated carrots
¼ cup shredded low-fat mild cheddar cheese
Salad dressing, like Red Wine Vinaigrette or Cucumber Ranch
Dressing

METHOD 

1 Combine everything in a large bowl and toss. Divide into
separate bowls and serve with a dressing of your choice.

High Protein Salad Recipe

TROPICAL CHICKEN SALAD WITH PINEAPPLE AND PECANS

SERVES 1

PREP TIME 25 MINUTES

323 CALORIES | 42 GRAMS PROTEIN | 22 GRAMS CARBOHYDRATES | 9 GRAMS FAT

Ingredients

1.(6-ounce) boneless, skinless chicken breast, cooked and cubed
2.tablespoons chopped celery
1/4.cup chopped pineapple
1/4.cup peeled orange segments
1.tablespoon chopped pecans
1/4.cup halved seedless grapes
      Salt and ground black pepper, to taste
2.cups torn romaine lettuce

method 

1 In a medium bowl, add chicken, celery, pineapple, oranges,
pecans, and grapes. Gently mix together with a spoon until
combined and season with salt and pepper.
2 On a plate, make a bed of lettuce. Top with the chicken
mixture and serve.

HEALTHY GREEN SALAD

 SUPER HEALTHY  GREEN SALAD

SERVES 4 
PREP TIME 10 MINUTES

420 CALORIES | 17 GRAMS PROTEIN | 18 GRAMS CARBOHYDRATES | 33 GRAMS FAT

DARK LEAFY GREENS REDUCE THE RISK OF VARIOUS DISEASES.

Research shows that  vegetables like spinach, kale, romaine lettuce, leaf lettuce,
mustard greens, collard greens, chicory, and Swiss chard are rich
sources of various micro nutrients that help reduce the risk of a
wide variety of diseases, including heart disease, high blood
pressure, cataracts, stroke, and cancer.

DARK LEAFY GREENS ARE A GREAT SOURCE OF VITAMIN K.

Vitamin K, one of the four fat-soluble vitamins, helps support healthy blood coagulation,
leads to a reduction in the calcification and stiffening of
arteries (which can increase the risk of cardiovascular disease),
and may ultimately play a role in anti-aging treatments and
cancer therapy.

DARK LEAFY GREENS HELP PRESERVE VISION AND EYE HEALTH

Kale, dandelion greens, mustard greens, and Swiss chard are great sources of lutein and
zeaxanthin, two molecules that have been associated with lower
rates of age-related eye degeneration.

Ingredients

4.cups chopped kale (stems removed)
4.cups fresh spinach leaves
3.tablespoons extra-virgin olive oil
1.tablespoon lemon juice
   Salt and ground black pepper, to taste
6.hard-boiled eggs, peeled and quartered
2.medium avocados, peeled, pitted, and sliced
1/2.small red onion, sliced
4.tablespoons grated Parmesan cheese

Method 

1 In a large bowl, add kale, spinach, olive oil, lemon juice,
   salt, and pepper. Toss to combine, coating the greens with
   dressing. Divide the salad between 4 plates.
2 Top each bed of greens with eggs, avocados, and red onion.
   Sprinkle each salad with cheese and serve immediately