Gasper's Kitchen

[gaspers04]

Originally Posted by SCStrong

Full sodium ? Can you use low sodium?

Yep

[BendtheBar]

Originally Posted by gaspers04

Servings: 6

Ingredients:

1/4 Cup of Natural Honey
3 Tbsp of Sodium Soy Sauce
6 Cloves of Minced Garlic
6 (4oz) Pork Loin Chops,trimmed of fat.

Directions:

In a shallow dish wisk together honey,soy sauce and garlic.

Coat pork chops in mixture.

Reserve left over honey mixture for basting.

Place chops in a greased grill pan and cook until desired doneness.


Nutritional Info:

Calories: 214
Protein: 21g
Carbs: 19g
Fat: 6g
Sodium: 400mg
Dietary Fiber: 0.2g
Cholesterol: 50mg

Gonna try this soon.

[gaspers04]

I tried this one yrs ago and liked it very much.

- 4 pkgs (8 oz.) of Philidelphia Fat Free Cream Cheese
- 1 1/2 Cups Splenda
- 1 tsp. Vanilla Extract
- 5 egg whites
- 2 sccops ON 100% Whey, Vanilla
- 1 Pie Crust (I used a premade graham cracker crust)
*OPTIONAL*
- Strawberries
- Sugar Free Syrup
- Fat Free Cool Whip

Blend the cream cheese, splenda, vanilla, and whey in a big bowl. Add the egg whites one at a time, and continue mixing until you have used all the whites. Pour your mix into the pie crust (i had extra, just store any left over mix into a container and stick it in fridge), and bake at 325 for 55min. Place cake into the fridge to cool for 4 hours. For some extra flavor, take a handful of strawberries, quarter them, and place them in a bowl. Spread sugar free syrup (or just sprinkle some splenda) over the berries. Add the strawberries with a scoop of cool whip as a topping for one tasty piece of pie!

Of course, like any recipe, these ingredients are by no means set in stone. Play around with the amount of whey for a desired protein/carb ratio. You can also remove the crust all together if you have the appropriate non-stick pan (i made this as a semi-cheat meal, hence the graham cracker crust).

I broke down the macros, based on how I made it. This is actually an ideal meal, whether cutting or bulking.

The total batch contains:
1934 Calories
238.5g Protein
148 g Carbohydrate (26g Fiber; 10.5g Sugar)
34.5g Fat

[gaspers04]

Protein Cheese Cake

Base
60g Oats
40g desicated unsweetened coconut
60ml coconut oil (oil similar)
1 - 2 table spoons Splenda

- Melt oil in a sauce pan
- Mix in other ingredients and stir well
- Press firmly into a deep 9 inch cake tin
- Bake 160 (140 fan oven) 15 mins or until slightly golden.

Filling
3 eggs seperated
100g flavoured protein powder (I've used Bio Tec Summer Fruits)
200g fat free fromage frais
250g Quark
200g extra light cream cheese NB this can be subsituted for another tub of quark.
100ml skimmed milk
3 - 4 tbs Splenda

- Whisk the eggs whites with the Splenda to form soft peaks
- Place all the other ingredients in another bowl and mix well with a hand mixer until thoroughly mixed
- Fold in the egg whites using a metal spoon and combine well but try not to knock too much air out.
- Pour onto base
- Bake 150 (130 fan assisted) for an hour.
- Turn the oven off and leave to cool in the over.
- Cool over night in the fridge.

With my very crude reckonings
Per Slice (based on dviding into 6)
25g protein
18g carbs
9g fats

[gaspers04]

Serves: 4 crepes

Ingredients:

Crepes

1/2 cup kamut flour
2 tablespoons whole-wheat or whole-grain pastry flour
1/8 teaspoon salt substitute
1/3 cup apple juice
1/2 cup plus 1-2 tablespoons water
1 large egg, lightly beaten
4 teaspoons trans-free margarine

Filling

1 cup reduced-fat cottage cheese or reduced-fat ricotta cheese, at room temperature
2 cups pitted sweet cherries
1/4 cup sugar-free maple syrup
2 scoops of Vanilla Protein Powder

Directions:

To make the crepes: In a large bowl, combine the kamut flour, pastry flour, and salt. In a small bowl, whisk together the apple juice, 1/2 cup water, egg, and 2 teapsoons of the margarine.
Whisk into the flour mixture to make a smooth batter. Melt 1 teaspoon of the remaining margarine in an 8" nonstick skillet coated with cooking spray over medium heat. Pour 3 tablespoons of batter into the skillet and tilt the skillet to coat the bottom with a thin layer of the batter. (If the batter seems too thick, add 1 to 2 tablespoons water.)
Cook the first side for 1 minute, or until lightly browned. Turn and cook the second side for 30 to 60 seconds. Slide the crepe onto a plate.
Cover with foil to keep warm. Continue making crepes in the same fashion, adding the last teaspoon of margarine to the pan after making the second crepe.

To make the filling and assemble: Place a crepe on a plate, attractive side down. Mix cheese and protein powder & arrange 1/4 cup of the cheese and 1/2 cup of the cherries in a line in the center of the crepe and fold in quarters.
Repeat with the remaining ingredients to make 4 crepes. Drizzle with syrup.

Nutritional Information:
283 calories
7 g fat (1 1/2 g sat)
32 g carbohydrate
23 g protein
4 g dietary fiber
300 mg sodium
60 mg cholesterol

[gaspers04]

This is a really simple protein powder recipe for very tasty high protein ice cream. It makes a great snack or dessert and definitely settles those chocolate and sweet cravings.

Ingredients

1 medium banana, mashed
1 scoop chocolate protein powder.I like ON 100% Whey protein in Double Rich Chocolate.
3 tsp diet dark hot chocolate powder
1/2 tsp cinnamon
1/2 tsp xanthan gum (not essential)


Directions
1. Combine the ingredients with enough water to form a thick batter.
2. Freeze for an hour
That’s it!
.
Nutritional Information (Makes 1 serving)
This will vary depending on protein powder and hot chocolate brand

Calories: 230
Protein: 26g
Carbs: 27g
Fat: 2g

[gaspers04]

Recipe makes 12 muffins.

Ingredients
1/2 cup ground flax seed (best ground fresh in a coffee grinder)
3 medium bananas, mashed
1/4 cup vegetable oil
2 egg whites
1-1/2 cups protein powder (I like BSN Lean Dessert in Banana Cream Pudding flavour)
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup whole flax seeds
Sweeten batter to taste (try Splenda or Stevia).


Directions

Preheat oven to 350-degrees and lightly grease your muffin pan (I use 1-calorie spray).
In a large mixing bowl, beat together bananas, oil, sweetener and egg whites.
In a separate bowl, mix together the remaining ingredients.
Spoon batter into prepared muffin pan.
Bake in preheated oven for about 12-15 minutes or until toothpick inserted into muffin comes out clean.
You can top with a slice of banana or a walnut half for extra goodness.

Nutritional Information (per muffin)
107 cals
3g fat
10g carbs
10g protein

[gaspers04]

Lasagna

Sauce first, most important part. I found red gold tomato sauce best to use. But if you have a Krogers brand near by that"ll do.

6 cans of tomato sauce big ones RINSE WITH HALF FULL OF WATER AND POUR WATER INTO PAN TOO
1 qt size can tomato juice
2 small or one big can tomato paste
1 big yellow onion Or 5 tbsp onion powder
1/2 cup fried garlic or 3 tbsp. dried garlic powder
4 tbsp. sweet basil
1/3 cup sugar
cook on medium heat stirring every 5 mins for 3 hrs
barely brown 5 lbs of ground chuck ( pay attn. very important don't drain all the grease only half) ( Add to already simmering sauce)
Cook sauce for another hour on low heat

Next lets make ricotta mixture
2 big tubs of ricotta cheese
same size tub of cottage cheese
add 1 ricotta and cottage cheese into blender
add 8 eggs mix up till smooth
pour half out mix in other ricotta then mix all together in separate bowl
add 3 tbsp. sweet basil

Now lets make lasagna
You can pick any size dish you like, I use the tinfoil ones and buy like 2 deepdish ones and freeze 2nd lasagna
Ok add sauce to cover bottom of pan ( no cook noodle recipe)
add lasagna noodles to cover bottom
has to be this order not to fall apart
cover lasagna noodles with meatsauce
add a layer of mozzeralla cheese
pour in 1/4 ricotta cheese mixture ( pour to cover entre pan)
add another layer of lasagna noodles
repeat in same order
finish with meatsauce and cheese to top it off
cover with foil cut slits in it
bake at 350 degrees for 2 1/2 hrs
then remove foil and cook for another 30 mins
Let sit and cool for 20 min before cutting into. Enjoy
Tastes best on 3rd day in fridge

[gaspers04]

Total Time: 8.5 hrs
Serves: 12

Ingredients:
3 lbs lean venison roast
1 (10 1/2 ounce) can 94% fat-free cream of mushroom soup , undiluted
1 cup dry red wine
2 tablespoons very low-sodium beef bouillon cubes
3 fresh garlic cloves , minced
1 tablespoon italian seasoning
2 teaspoons thyme leaves
1 tablespoon Habenero pepper sauce
1 large onion , diced
1 (8 ounce) can sliced mushrooms , drained
6 large potatoes , cubed
8 carrots , peeled and cut into slices
3 -4 tablespoons cornstarch (optional)
1/4 cup water (optional)

Directions:


In crock pot, add soup, wine, bouillon granules, garlic, onion, mushrooms, hot sauce, and seasonings.
Stir to mix well.Add roast.
Turn crock pot on high and cook 4-6 hours or until meat is just tender.
In pot of water, boil potatoes and carrots about 15 minutes until almost done, but still very firm.
Drain; add veggies to crock pot.
Cook an additional 1-2 hours until roast and veggies are very tender.
Remove veggies and roast from crock pot and place in covered dish to keep them warm while you make the gravy.
Make a slurry by mixing cornstarch and water until no lumps remain.
Gravy Method: With crock pot on High, bring broth to a boil.
Pour in the cornstarch slurry and stir to mix.
Cover and bring liquid back to boil and boil until thickened, about 1 minute

Nutritional Info
Amount Per Serving

Calories 169
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 76 mg
Sodium 211 mg
Total Carbohydrate 4 g
Dietary Fiber 0.6 g
Sugars 0.9 g
Protein 27 g

** I didnt add the onion, carrots,potatoes,corn starch or gravy.

[BendtheBar]

Thanks, showing this to the wife.