The High-Protein Cookbook - Linda West Eckhardt [55]
MAKES 4 SERVINGS
Preparation time: 10 minutes
Cooking time: 10 minutes
2 tablespoons unsalted butter
½ medium onion, finely chopped
One 14-ounce can beets, drained
1 tablespoon cider vinegar
½ teaspoon sugar
1 teaspoon ground coriander
Cilantro for garnish
In a medium skillet, over medium heat, melt the butter and sauté the onions for about 3 minutes, or until they are translucent. Meanwhile, in a food processor or blender, mix the beets, vinegar, sugar, and coriander. Add the purée to the pan and simmer on low for another 7 minutes. Garnish with cilantro and serve.
Nutritional Analysis: 91 calories, FAT 6 g, PROTEIN 1 g, CARB 10 g, FIBER 2 g, CHOL 15 mg, IRON 2 mg, SODIUM 243 mg, CALC 23 mg
Broccoli and Spinach with Ricotta Cheese
This is a great way to eat your broccoli and spinach and get a little protein boost to boot. Sorry, George Bush, this broccoli is great. Get creative and try different spices, such as cumin, coriander or mint.
MAKES 4 SERVINGS
Preparation time: 10 minutes
Cooking time: 7 minutes
½ medium onion, chopped
8 ounces broccoli florets plus peeled and chopped stems
10 ounces spinach, washed thoroughly and stems removed
½ cup ricotta cheese
2 garlic cloves
2 tablespoons fresh lemon juice
2 tablespoons unsalted butter
½ teaspoon ground nutmeg
Salt and freshly milled black pepper to taste
Bring 3 quarts of water to a boil. Add the onion and broccoli and cook for 5 minutes or until fork tender. Add the spinach and cook for 2 minutes longer. Drain the vegetables and transfer to the bowl of a food processor or blender. Add the ricotta cheese, garlic, lemon juice, butter, nutmeg, and salt and freshly milled black pepper. Pulse until thoroughly blended. Taste and adjust the seasoning. Serve hot.
Nutritional Analysis: 136 calories, FAT 9 g, PROTEIN 8 g, CARB 10 g, FIBER 4 g, CHOL 24 mg, IRON 3 mg, SODIUM 451 mg, CALC 192 mg
Cauliflower Purée
Even plain, the flavor of this purée is delicious. You can get fancy with it, however. Blend in a cup of arugula, add a tablespoon of fresh ginger or horseradish. Cauliflower is practically carb-free and should replace potatoes in you diet permanently.
MAKES 4 SERVINGS
Preparation time: 10 minutes
Cooking time: 10 minutes
12 ounces cauliflower florets and peeled stems
2 tablespoons unsalted butter
¼ cup heavy cream
¼ cup grated Parmesan cheese
Salt and freshly milled black pepper to taste
Over high heat, bring 4 quarts of water to boil. Add the cauliflower and cook for 10 minutes, or until fork-tender. Drain and transfer to the bowl of a food processor or blender. Add the butter, cream, Parmesan, and salt and pepper. Puree, then taste and adjust the seasonings.
Nutritional Analysis: 152 calories, FAT 13 g, PROTEIN 5 g, CARB 5 g, FIBER 2 g, CHOL 40 mg, IRON 1 mg, SODIUM 488 mg, CALC 118 mg
Carrots and Yellow Summer Squash
The beautiful yellow color of this delicious accompaniment will remind you of the sun. Mother Nature? God made the flavors good, we just put them together!
MAKES 4 SERVINGS
Preparation time: 10 minutes
Cooking time: 12 minutes
2 tablespoons olive oil
1 shallot, minced
2 tablespoons ground fresh ginger
12 ounces yellow crookneck squash, cut in chunks
1 medium carrot, peeled and sliced
1 tablespoon unsalted butter
Salt and freshly milled black pepper to taste
In a large skillet, combine the olive oil, shallot, and ginger and sauté over medium-high heat for about 2 minutes. Add the summer squash and carrot and stir thoroughly. Cover and simmer for 15 minutes, stirring occasionally. Drain off any excess liquid and transfer to the bowl of a food processor or blender. Purée until smooth. Add the butter and salt and pepper and purée again. Taste and adjust the seasonings.
Nutritional Analysis: 119 calories, FAT 3 g, PROTEIN 1 g, CARB 7 g, FIBER 2 g, CHOL 8 mg, IRON 1 mg, SODIUM 325 mg, CALC 27 mg
Celeriac Purée
Celeriac has a delicious salty celery-like flavor with a velvety texture. Try this purée for something different. Don’t be shy with the pepper!
MAKES