The High-Protein Cookbook - Linda West Eckhardt [48]
Nutritional Analysis: 135 calories, FAT 14 g, PROTEIN .6 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON .3 mg, SODIUM 665 mg, CALC 11 mg
Ginger and Red Hot Pepper Vinaigrette
Cabbage and basic salad greens alike get a lift from this spicy Asian-inspired dressing.
MAKES 2 SERVINGS
Preparation time: 5 minutes
1 tablespoon rice wine vinegar
¼ teaspoon sugar
1 garlic clove, finely chopped
½ teaspoon finely chopped fresh ginger
¼ teaspoon crushed dried hot chiles
¼ teaspoon dry mustard
¼ teaspoon sesame oil
2 tablespoons vegetable oil
Mix all of the ingredients in a salad bowl. Taste and adjust seasonings. Layer with salad greens and toss just before serving.
Nutritional Analysis: 131 calories, FAT 14 g, PROTEIN .2 g, CARB 1 g, FIBER 0 g, CHOL 0 mg, IRON 0 mg, SODIUM 16 mg, CALC 4 mg
Sesame-Miso Vinaigrette
Miso is fermented soy paste and is believed to aid digestion. It can be found at any Asian market and at many grocery stores. Try this sauce with sturdy greens and firm vegetables like cucumbers or radishes.
MAKES 2 SERVINGS
Preparation time: 5 minutes
2 tablespoons extra-virgin olive oil
1 teaspoon dark sesame oil
3 tablespoons rice wine vinegar
1 teaspoon golden miso
1 teaspoon sugar
1 teaspoon minced fresh ginger
Salt and freshly milled black pepper to taste
Stir together all of the ingredients in a salad bowl. Taste and adjust seasonings. Layer salad greens on top of the dressing. Toss just before serving.
Nutritional Analysis: 155 calories, FAT 16 g, PROTEIN .4 g, CARB 3 g, FIBER .32 g, CHOL 0 mg, IRON 0 mg, SODIUM 686 mg, CALC 5 mg
Three-Citrus Vinaigrette
MAKES 2 SERVINGS
Preparation time: 5 minutes
1 tablespoon fresh lemon juice
1 tablespoon fresh lime juice
1 tablespoon fresh orange juice
1 teaspoon rice wine vinegar
3 tablespoons extra-virgin olive oil
½ teaspoon sugar
Salt and freshly milled black pepper to taste
Mix all of the ingredients in a large salad bowl. Layer lettuce leaves onto the dressing. Toss just before serving.
Nutritional Analysis: 101 calories, FAT 20 g, PROTEIN .1 g, CARB 0 g, FIBER .1 g, CHOL 0 mg, IRON 0 mg, SODIUM 290 mg, CALC 2.3 mg
ABOUT DRY RUBS
Every cuisine has dry rubs in some form or another, even Texas barbecue always starts with a dry rub. Unlike using a wet marinade, rubbing a piece of meat with dry spices before cooking means you can sear the meat properly, thus locking in the juices. A liquid sauce is good for glazing a piece of meat after it has been seared and during the last 15 minutes of cooking time. Sauces are also good for dipping after the meat has been cooked.
Every high-protein cook should have a few dry rubs in his or her bag of kitchen tricks. They add big flavor while adding only a negligible number of carbohydrates, and if you make them up in advance, they are convenient, too. The lack of time to cook, think about cooking, or even eat is one of the primary reasons we let our diets get out of control.
Ready-mixed dry rubs are becoming available in many of the better grocery stores, but they’re so easy to make, why go to the expense? We offer you a dozen that you can make up in advance and keep on hand for an emergency dinner. Take an evening, put on some CDs, and bottle yourself at least a couple of different dry rubs. Label them clearly, and even jot down on the label what to spread them on. This is one of those stitch-in-time activities that you will come to appreciate on many occasions. You can go two weeks without repeating the same flavor combo with these additions to your pantry. And we encourage you to develop your own secret dry rubs.
Because the calories and carb count for each of these dry rubs (serving size is about ½ teaspoon) is negligble, use them any time.
How to Use a Dry Rub
As soon as you get the meat or fish out of the refrigerator, pat it dry of its own juices and rub (not sprinkle) the meat on both sides with 1 teaspoon of dry rub per pound of meat, chicken, fish, etc. Pretty simple,