Low calorie high protein recipes

[ReturnofBroccoli]

I thought i would use this thread to post low calorie high protein recipes for you guys who don't care about carbs but need the proteins and low calorie. Mainly because Byrd mentioned it. I haven't tasted any of these but they look delicious so here ya go.

GARLIC PARMESAN CHICKEN ALFREDO

Nutrition Facts Per Serving (makes 5)
505 Calories
44G Protein
52G Carbs
15G Fat

INGREDIENTS
16oz skinless chickenthighs
10g olive oil (2 tspns)
2 tblspn white winevinegar
1 tsp garlic powder
1/2 tsp dried oregano
1/4 tsp onion powder
1/4 tsp chili flakes
1/4 tsp salt
1/4 tsp pepper
10g Honey (2 tspns)
20g ParmigianoReggianoI

INSTRUCTIONS
ALFREDO SAUCE:350g 2% cottagecheese
80g 1% milk
85g fresh ParmigianoReggiano
Pinch of salt, pepperand garlic powder
320g linguine (dryweight)

1.In a bowl, mix together the ingredients for the Garlic Parm chicken marinade. Add the chicken tothe marinade. Let marinade up to overnight - if you're in a time crunch, at least 30 mins.

2.In a blender, combine low-fat cottage cheese, milk, freshly grated Parmigiano Reggiano cheese,salt, pepper, and garlic. Blend for 1-2 minutes until the sauce is completely smooth

3.Place the marinated chicken in an air fryer at 375 for 12-15 minutes or until the chicken is cookedthrough

4.Once the chicken is cooked, remove it from the air fryer and slice it into strips to prepare it forserving with the pasta

5.Cook the pasta according to the package instructions. Drain the pasta, reserving some pastawater. Toss the cooked pasta with the prepared cheese sauce, adding pasta water as needed tothin out the sauce. F​inally, top the pasta with the sliced Garlic Parmesan chicken and enjoy!

[UltraBudgie]

Nice thread idea.

Coincidentally, I have my Alfredo Sauce recipe card on my desk, it wandered over here for some reason I don't know why, so I suppose I will appease it and post it here. It may be better than that one with weird metric units.

Alfredo Sauce

1/2 cup butter
2 garlic cloves
2 cups heavy cream
1/4 tsp white pepper
1/4 tsp salt
1 1/2 cups freshly grated Parmesan
Pinch of nutmeg (optional)

In a medium sauce pan, on medium heat, melt the butter. Add garlic, cream, pepper, and salt. Bring to low boil, reduce heat and simmer for 8 minutes. Remove from heat and slowly stir in cheese. Return to stove and cook on low 3 minutes, stirring constantly.

Can be thinned with a little bit of pasta water, or thickened with a pinch of flour, if necessary.


(Please note that this is in no way a low fat Alfredo sauce and totally changes the nutritional figures given! But really the idea of cottage cheese in Alfredo sauce just makes me sad. Hahaha...)

[ReturnofBroccoli]

Nice thread idea.

Coincidentally, I have my Alfredo Sauce recipe card on my desk, it wandered over here for some reason I don't know why, so I suppose I will appease it and post it here. It may be better than that one with weird metric units.

Alfredo Sauce

1/2 cup butter
2 garlic cloves
2 cups heavy cream
1/4 tsp white pepper
1/4 tsp salt
1 1/2 cups freshly grated Parmesan
Pinch of nutmeg (optional)

In a medium sauce pan, on medium heat, melt the butter. Add garlic, cream, pepper, and salt. Bring to low boil, reduce heat and simmer for 8 minutes. Remove from heat and slowly stir in cheese. Return to stove and cook on low 3 minutes, stirring constantly.

Can be thinned with a little bit of pasta water, or thickened with a pinch of flour, if necessary.


(Please note that this is in no way a low fat Alfredo sauce and totally changes the nutritional figures given! But really the idea of cottage cheese in Alfredo sauce just makes me sad. Hahaha...)

 
I wouldnt put cottage cheese in it either ;) i dont like the way it looks. Ill put up more from the cookbook when I get a chance, or switch books. I have one cookbook was really hard to find but I'm pretty sure it's full of deliciousness. Unfortunately my diet is very strict. I will live vicariously through everyone else eating

or maybe a couple of my own recipes. My secret chili

[putnam6]

 
I wouldnt put cottage cheese in it either ;) i dont like the way it looks. Ill put up more from the cookbook when I get a chance, or switch books. I have one cookbook was really hard to find but I'm pretty sure it's full of deliciousness. Unfortunately my diet is very strict. I will live vicariously through everyone else eating

or maybe a couple of my own recipes. My secret chili

I always check out new low-cal recipes...  All 3 of us here are eating much healthier, but we get stuck in a rut eating and preparing the same few meals repeatedly.

Salmon, Baked Potato, and roasted veggies, which I love but can get repetitive

[ReturnofBroccoli]

I bake my salmon in foil packs with zucchini and asparagus covered in a garlic butter sauce in the oven for 45 minutes @ 350

[ReturnofBroccoli]

After looking at the chicken recipe I would recommend doubling the air fry time there is no way the poultry will be 165 degrees Fahrenheit after 12-15 at 12-15 is when you're suppose to flip it unless he's using unusually thin chicken thighs although 16oz is a pound right? So yeah double the time and you'll be good

[UltraBudgie]

chicken tricks

for marinade use the left over liquid from a jar of pickles with a tsp of garlic powder, put in ziplock bag with chicken in fridge overnight. this brines it and it ends up very juicy and tasty

don't air fry, instead lightly olive oil then salt+pepper and broil in oven for 10 min per side or so, definitely get an instant-read thermometer to check the internal temperature. plus this way you can make pan sauce if you don't mind a tsp or two of butter haha.

if you have air fryer which are trendy now make sure it is not cheap one because, sigh, many of them are made with substandard plastics and you end up with microplastics in the food

[ReturnofBroccoli]

I've never tried marinating chicken I'm going to try that
I like pickled things and vinegar so wont mind it at all

My air fryer is a ninja foodi pressure cooker/ air fryer it's got all the cool options

[DontTreadOnMe]

 
I wouldnt put cottage cheese in it either ;) i dont like the way it looks. Ill put up more from the cookbook when I get a chance, or switch books. I have one cookbook was really hard to find but I'm pretty sure it's full of deliciousness.

Totally agree, that cottage cheese lowfat milk thing wasn't working for me at all.
Budgie's is far better.
Otherwise, recipe sounds pretty tasty.

[putnam6]

I bake my salmon in foil packs with zucchini and asparagus covered in a garlic butter sauce in the oven for 45 minutes @ 350

We do that sometimes, too, though I prefer Salmon grilled or roasted. I love salmon steamed too, spinach, broccoli, carrots, mushrooms, loads of garlic, onions, and butter with saffron rice, and let it all bake/steam together, it's so easy. But Cod and Mahi Mahi work well too