P3 Recipes - Feel free to add your own...

[torister]

Chicken and Broccoli Aglio e Olio


Just salt and pepper chunks of chicken thighs and cook thoroughly in a skillet with olive oil. Add garlic and crushed red peppers and mix. After a few minutes add cooked broccoli and mix. Put on a plate and drizzle a bit of olive oil over it and I added some fresh grated parmesan cheese. Sooooo easy!!!!

Tuna Salad

Tuna, feta, roasted red peppers, black olives, celery, and red onion topped with olive oil, salt, pepper and a squeeze of fresh lemon.

Crispy Carnitas (recipe from Mark's Daily Apple)


3 to 4 pounds boneless pork shoulder/butt cut into five pieces. You can trim off a little bit of the fat or leave it all on. (1.4 to 1.8 kg)
1 1/2 teaspoons salt (7 ml)
1 teaspoon cumin (5 ml)
1 teaspoon chili powder (5 ml)
1 cinnamon stick
1 bay leaf
4 garlic cloves, thinly sliced
1 onion, chopped or thinly sliced
Water, for braising

Instructions:

Preheat the oven to 350 ºF

Mix together the salt, cumin and chili powder and rub all over the meat.

Place the meat in a large, heavy pot with the cinnamon stick, bay leaf, garlic and onion. Ideally, the pot is large enough so that the meat is in a single layer. Add enough water to almost, but not entirely, cover the meat.

Put the pot in the oven, uncovered, and braise for 3 to 3 1/2 hours. Stir the meat just a few times while it cooks. You’ll know the pork is done when it’s really tender, slightly browned and most of the liquid is gone.

Remove the pork from the oven. Put the meat on a cutting board and cut or shred it with your hands into thin strips.

Remove the cinnamon stick and bay leaf from the pot. Add the shredded meat back to the pot and return it to the oven.

Roast the meat, mixing occasionally, until the meat is as dark and crispy as you like it. (This process will go even faster if the meat is spread out on a roasting pan or baking sheet with any remaining liquid that was left in the pot. If time is tight, you can also put the meat under a broiler).

If you’re making carnitas ahead of time, cook the meat for 3 hours until tender. The final crisping up in the oven can be done right before serving the meat.

The entire cooking process for carnitas can also be done on a stovetop but the oven is a little easier. A slow cooker can also be used to cook the meat until tender (add only about 1/2 cup of water). The meat can then be transferred to the oven to brown.
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I served mine with with spicy cauli rice and home made guacamole. It made quite a bit. I saved enough for lunch today and some meat for tomorrow's breakfast. The rest I froze in single servings to use in the future.

[sillyme]

they all look delicious!

[Jeanyyy]

Curried Chicken Thighs
Prep time: 10 minutes
Cook time: 35 minutes
Serves 4

Ingredients:
1 lbs skinless chicken thighs (skin on or off, your choice)

Curry Sauce:
2 T curry powder (or paste)
1 T soy sauce
1 T finely chopped garlic
1T finely chopped ginger
1T Rice wine or dry sherry
2 t Splenda
1 t salt
1 t toasted sesame oil (optional, but good)

Preparation:
Preheat over to 475. Place thighs in a roasting pan or ovenproof dish. Combine all sauce ingredients (I put in Thunderstick container or mini-food processor), add to chicken and mix thoroughly. Make sure thighs are completely coated.

Bake for 15 minutes. Turn over and continue to bake for another 15-20 minutes, depending on how buff the chicken was (size of thighs). Serve at once (although I like these cold too).

2 grams carb, 1 gram fiber per serving (ECC=1)

[Jeanyyy]

BACON WRAPPED CHICKEN THIGHS

Buy boned chicken thighs or de-bone them. Season with salt and chipotle seasonings.

Roll 1/2 thigh in strip of bacon.

Bake at 375 for 35-45 minutes

[Jeanyyy]

P3 STRAWBERRY SPINACH SMOOTHIE

7-10 frozen strawberries
2 cups raw spinach
1/2 tsp. vanilla or 2 drops pure peppermint extract (optional)
8-10 drops liquid stevia – can also use flavored stevia
1-2 Tbsp. heavy cream
Water

Optional: 1/2 serving low carb unflavoured protein powder

Blend and enjoy. For best results, put the spinach into your Magic Bullet first.

[Jeanyyy]

P3 ORANGE JULIUS SMOOTHIE

½ to 1 whole orange, peeled and cut up (I prefer this with 1/2 orange, eating the other half later on)
1 Tbsp heavy cream
8 oz sparkling water
Couple of ice cubes
Sweetener (I like vanilla crème liquid Stevia)

Optional: low carb unflavoured protein powder (1/2 serving)

Throw everything into a Magic Bullet and blend until ground up/crushed and foamy.

[Jeanyyy]

* Exported from MasterCook *

Quick And Easy Mexican Chicken

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : POULTRY

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 chicken breasts, no skin, no bone -- (I usually do 6 large breasts, other ingreds remain the same)
1 cup salsa
1 cup shredded Cheddar cheese
1 clove garlic -- minced
1 pinch salt
1 pinch ground black pepper
1 teaspoon ground cumin

Directions
Preheat oven to 375 degrees F (190 degrees C).

Heat a greased skillet to medium. Rub chicken pieces with garlic, salt, pepper and cumin to taste and add to hot skillet. Cook until brown on both sides and no longer pink (10 to 15 minutes).

Transfer meat to 9 x 13 inch baking dish or casserole dish, top with salsa and cheese and bake at 375 degrees F (190 degrees C) for 15 to 20 minutes (until cheese is bubbly and starts to brown.) Note: I usually bake for 30-40 minutes.

Description:
"A one-dish low fat chicken entree with Mexican flair.
Source: "Allrecipes.com"
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Per Serving (excluding unknown items): 413 Calories; 16g Fat (35.1% calories from fat); 61g Protein; 5g Carbohydrate; 1g Dietary Fiber; 174mg Cholesterol; 616mg Sodium.

[Jeanyyy]

HADDOCK IN CREAM SAUCE
(See my notes at the end)
Servings: 4

Ingredients
1 lb haddock fillets
Salt and pepper

1½ Tbsp butter
2 Tbsp minced onion
1 Tbsp flour
½ tsp ground dry mustard (I used 2 tsps Dijon mustard)
Salt and pepper
½ cup heavy cream
½ cup water
1/3 cup shredded cheddar
½ tsp cayenne

Preheat oven to 350 degrees. Lightly butter a medium or large baking dish.
Rinse and dry fillets. Season with salt and pepper.

In a skillet or frying pan, melt butter over medium heat. Saute onion in butter until golden.

Stir in flour until completely incorporated. Stir in mustard, ½ tsp salt, and cream and water, and cayenne.

Cook until thickened, stirring constantly. Remove from heat and stir in cheese. Pour sauce over fish.

Bake in preheated oven for 30 minutes until brown and bubbly.

Per serving:
283 calories
Fat 19 g (29%)
Carbs 3 (1%)
Protein 24 g (49%)

I found this recipe on Allrecipes.com at (Haddock Au Gratin Recipe - Allrecipes.com) but scaled it down from 8 servings and also used less flour, cream and cheese. It was pretty good, DH asked me to save the recipe. You can obviously use more cream and cheese as the original recipe did, but I only had HWC here and was trying to save a few calories and carbs where I could.

[Jeanyyy]

ZUCCHINI MEATLOAF
(See my notes at the end)

Meatloaf:
100g lean ground beef (215 calories)
1/3 cup grated zucchini (7 calories)
1 grissini breadstick, pulverized (20 calories)
1 T milk
¼ t Italian seasoning
¼ t garlic powder
¼ t onion powder
a sprinkle of celery seeds [I used celery salt]

Sauce:
1 T tomato paste
1/8 t onion powder
1/8 t garlic powder
1/8 t Italian seasoning
1/8 t fennel seed [I omitted, didn’t have any]
A couple of drops of stevia [I used lemon]

Mix meat ingredients together and pat into a patty. Place in center of 8" foil and set aside.

Combine sauce ingredients together in bowl and spread on top of patty.

Make foil into pocket and cook meatloaf 45 minutes at 350* (toaster ovens work good for this if you don't want to heat the whole house). [This time has got to be wrong – 20 minutes would be more like it.]

Uncover meatloaf and broil patty 10 minutes. Then serve it HOT HOT HOT!

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Jeannie's Notes:
I did 1 lb of extra lean ground beef and quadrupled everything. My zucchini didn’t grate to exactly 1 1/3 cups so I added in a couple of tablespoons of onion. I weighed the meat mixture and divided into 4 equal portions and used mini meatloaf pans.

I cooked the 4 “frosted” mini meatloaves for 20 minutes and they were slightly underdone, so 25 would be better. I also did not do the “broil” step at the end, but I did finish cooking them in the microwave. Next time, I will do 20 minutes + broil for 5-10 minutes.

Verdict: Very tasty

[Jeanyyy]

* Exported from MasterCook *

Creamy Curry Chicken

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
16 ounces skinless boneless chicken breast -- cut in cubes
1 tablespoon unsalted butter
1 cup onion -- cut in 1" pieces
1/2 cup red bell pepper -- cut in 1" pieces
1 tablespoon garlic -- minced
1 tablespoon ginger -- minced
1 tablespoon curry powder

1/2 teaspoon paprika
1/4 cup chicken broth, Imagine Organic, liquid
1/4 cup sour cream
1 tablespoon cilantro

Saute chicken in olive oil until no longer pink. Set aside.

Wipe out pan with paper towel. In same pan, heat butter until bubbly.

Add onion to the pan, saute until translucent.

Add red pepper, garlic and ginger; sauge a few minutes more.

Add back the chicken and remaining ingredients except cilantro, cover and simmer for 10-15 minutes.

Serve sprinkled with the cilantro.

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Per Serving (excluding unknown items): 330 Calories; 15g Fat (40.8% calories from fat); 37g Protein; 11g Carbohydrate; 3g Dietary Fiber; 107mg Cholesterol; 162mg Sodium.

[Jeanyyy]

* Exported from MasterCook *

LOW CARB ONION AND BEEF STEW

Recipe By :
Serving Size : 4
Categories : BEEF

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1.5 pounds beef -- cut up (or more = more servings
2 Tbsp olive oil
2 cups sliced onions -- or 2 cups pearl onions, peeled
2 cloves garlic -- minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon allspice
1/2 teaspoon Splenda, bulk
1 2 " piece cinnamon stick -- 2 " long
12 ounces low carb beer OR beef broth
8 ounces tomato sauce

Brown meat in hot oil; remove from pan.

Brown onions and garlic. Add other ingredients; stir well. Add meat; bring to a boil. Reduce heat to simmer; cover.

Cook, stirring occasionally, 2 hours, or until meat is very tender.


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Per Serving (excluding unknown items): 718 Calories; 55g Fat (70.6% calories from fat); 43g Protein; 8g Carbohydrate; 2g Dietary Fiber; 152mg Cholesterol; 617mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1 1/2 Vegetable; 7 Fat.

This is the BEST stew recipe... Please note that the nutrition info listed is for 1.5 lbs/4 servings, you might get more servings from it. I usually buy a cheap roast and hack it up into stew sized cubes, trimming the fat off. It is very good with broth or LC beer and in my experience, the meat is always very, very tender.

[Bitsky]

Mmmmm

[toomuchbooty]

10.more.days.

*sigh*

[Jeanyyy]

Awwww.... You can do it, TMB!!

Is there a P2 recipe thread? I really should look around more. I just made the P2 BBQ sauce, which I *love*. Goes great on chicken or beef! Shall I post that one? IMO, it is good enough for both

[Jeanyyy]

P2 BBQ sauce

Ingredients:

1 cup Tomato sauce (no salt or sugar added) (or puree fresh tomatoes)
4 tbsp Apple Cider Vinegar
1 tbsp Bragg's liquid amino
1 tsp Dijon Mustard (Golden's spicy brown has no sugar)
1 tsp Liquid Smoke* (IMO, this is crucial for the BBQ taste)
1 tsp Chili powder
1/2 tsp Garlic powder
2 pkgs (2g) stevia
1/8 tsp Salt

Directions

Simmer all ingredients at a medium low heat for 15-30 minutes.

Tastes great with chicken, steak and ground beef.

[torister]

Just a note that the zuchini meatloaf would be P4 as it contains the grisini....you could always leave that out or sub in some parm cheese to use as "crumbs".

[Jeanyyy]

Oh you're right!!

[pandora174]

I love the ideas. Never thought about meatloaf with zucchini & I love the creamy curry chicken.

[dooy]

WOW!!! YUMMM! These look wonderful! Thanks so much everybody!