The UnDiet Weight Loss Guide » June 16, 2009

Daily Archives: June 16, 2009

High Protein Recipes

Chicken Canneloni

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By now you shouldn’t be surprised that this recipe has several variations and a companion recipe (to be posted tomorrow) for using the leftovers.

Preheat oven to 350 degrees.

In large bowl mix

  • 2 cups chopped cooked chicken
  • 2 cups shredded mozzarella, provolone, jack, or cheddar cheese
  • 1/2 cup (6 ounces) softened lo-fat cream cheese
  • 2 cups roasted red bell pepper
  • 1 small can chopped green chilies, drained
  • 2 cloves garlic, diced

Pour 1/2 cup bottled tomato pasta sauce or pureed red bell peppers into the bottom of a large baking pan .

Spoon 1/4 to 1/3 cup chicken filling onto 2 brown rice wrappers or 2 sections from a whole wheat filo sheet cut into quarters stacked on top of each other. Roll and place seam side down in the baking dish. Spoon pasta sauce in a stripe across each roll, sprinkle with more shredded cheese.

Bake uncovered for 30 minutes, until heated through and cheese is melted.

Variations:

Substitute one of the following for the red bell pepper and green chili:

  • broccolli
  • spinach
  • cauliflower
  • onion
  • canned tomato, drained
  • eggplant
  • zucchini

Substitute diced baked tofu for the chicken.

Use leftover filling to make Giant Chicken Poppers.

 

Basic Information Starches

All About Starches

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This article is designed to educate you as to what foods are Starches (you might be surprised by some of these). Future articles will serve to guide you in planning meals, and help you to choose appropriate substitutes.

While vegetables are a carbohydrate they’re considered Neutral and can be eaten with any other food except Fruit. The only time you need to be aware of vegetables as a carbohydrate is when you’re on an extended (more than one day) Protein Binge.

Grains:

 . . .
. brown rice flours: whole wheat
. barley . rye
. wild rice . buckwheat
. kasha . rice
. millet . graham
. bulger . .
. whole wheat couscous . .

Legumes:

 mung beans

Seeds:

 use raw, toasting or roasting destroys their digestive enzymes
. navy beans . caraway
. lima beans . poppy
. lentils . pumpkin
. black-eyed peas . sesame
. kidney beans . sunflower
. split peas

Nuts:

 Nuts are a carb/protein mix so limit them – listed with lowest protein count first – toasting or roasting destroys their digestive enzymes
. garbanzo beans . brazil
. pinto beans . macadamia, pine nuts

Pastas:

.

 almonds, pecans, pumpkin seeds, walnuts
. whole wheat . hazelnuts, filberts, peanuts, pistachio
. buckwheat . mixed nuts, peanut butter, sesame seeds, sunflower seeds
. artichoke . soybeans, cashews
. corn . coconut, almond paste

Cereals:

 whole grain Brands: Grape Nuts (not flakes, they contain sugar)
. sugar-free . .
. chemical-free . .
. additive-free . .

These become starches only when cooked:

Starch Ingredients:
Use fresh potatoes. Frozen and dried potato products contain additives which make them difficult to digest. Exceptions can be found in health food stores. corn starch (use browned whole wheat or arrowroot flour instead)fructose (made from corn)

potato flour

soy sauce (wheat free can be found in health food stores)
all potatoes including sweet potatoes & yams .
peas beets
corn carrots
Recipes Starches Vegetarian

Annie’s Homegrown Mac ‘n Cheese

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I always have a couple of boxes of Annie’s Homegrown Mac ‘n Cheese in my pantry. With a few veggies stirred in they’re great for when I don’t feel like actually cooking.

Suggestions for items to stir into Annie’s Mac ‘n Cheese – we’re assuming that these are already precooked:

  • spinach or other greens
  • broccoli
  • carrot
  • onion
  • cauliflower
  • soy “dogs”

Or make up the mac n cheese according to the package directions and then stir it into one of the following types of soups:

  • tomato
  • red bell pepper
  • carrot
  • chicken or vegetable broth