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Sammamish, WA 98074 US

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Ideal Protein Main Dish Recipes

PERSIAN SHISH KEBABS


(Makes 6 servings)

2 lbs. beef tenderloin, cut into 1 x ½” cubes                 1 onion, chopped

1/8 cup fresh lime juice                                          1 tbs. sea salt

1 pinch fresh ground black pepper

In medium bowl, combine beef cubes, onion, lime juice, sea salt, black pepper. Mix well, cover, and refrigerate overnight. Preheat grill on high heat. Thread beef on skewers, 6 to

8 pieces per skewer. Lightly oil grate, and place kebabs on grill. Cook 3 to 4 minutes per side, 12 to 16 minutes total.

 

CHICKEN KEBABS

(Makes 6 servings)

2 lbs. chicken breasts, cut into 1½” cubes                   2 large onions, peeled & cut into 8 wedges

2 large green bell peppers, cut into 8 wedges              12 mushrooms, stems removed

2 large tomatoes, cut into 8 wedges                          ½ c extra virgin olive oil

2 tbs. fresh lemon juice                                          1 tbs. minced garlic

1/8 tsp. sea salt                                                      1/8 tsp. fresh ground black pepper

1/8 tsp. dried oregano                                           1/8 tsp. dried rosemary leaves

1 bay leaf

In large, resealable plastic bag, combine olive oil, lemon juice, garlic, salt, pepper, oregano, rosemary, and bay leaf. Add chicken, toss until coated, refrigerate overnight. Position oven rack at top setting and preheat oven to broil. Remove chicken from marinade and thread onto skewers; reserve marinade. Thread onion and tomatoes last so they don’t really

cook but warm; thread green peppers and mushrooms onto separate skewers. Brush vegetables with reserved marinade. Broil skewers on broiler pan, turning frequently. Cook chicken for 15 minutes, green pepper for 7, and mushrooms for 3. Remove from oven, allow to cool. Remove skewers from ingredients, set aside, then reassemble, alternating chicken, onions, green peppers, mushrooms, and tomatoes. Place onto broiler pan, brush with marinade, and broil 5 to 7 minutes to finish cooking, turning frequently.


LEMON-GARLIC PORK TENDERLOIN

(Makes 4 servings)

2 (¾ lb.) pork tenderloins                                     ¼ c extra virgin olive oil

1 tbs. fresh lemon juice                                          1 tbs. grated lemon peel

6 cloves garlic, minced                                         1 tbs. dried oregano

½ tsp. sea salt                                                     ½ tsp. fresh ground pepper

In large, resealable plastic bag, combine olive oil, lemon juice, lemon peel, garlic, oregano, salt and pepper. Add pork, toss until coated, refrigerate for 8 hours or overnight. Drain

and remove pork, discard marinade. Grill covered over medium coals for about 13 to 14 minutes on each side or until juices run clear and meat thermometer reads 160˚ F. Let stand for 5 minutes before slicing.


SPICY GRILLED PORK TENDERLOIN

(Makes 4 servings)

2 (¾ lb.) pork tenderloins                                     2 tbs. chili powder

¼ tsp. ground ginger                                            ¼ tsp. dried thyme

1 tsp. sea salt                                                     ¼ tsp. fresh ground black pepper

In small bowl, mix together chili powder, ginger, thyme, salt, and black pepper. Rub spice mix into tenderloins. Place in baking dish, cover, and refrigerator 2 to 3 hours. Preheat grill

to medium high. Brush olive oil on grill, arrange pork, and cook for 30 minutes (or to desired doneness), turning to cook evenly.

 

GARLIC-HERB GRILLED PORK TENDERLOIN

(Makes 4 servings)

2 (¾ lb.) pork tenderloins                                     ¼ c extra virgin olive oil

3 cloves garlic, chopped                                       1 tbs. chopped fresh thyme

1 tbs. chopped fresh rosemary                               1 tsp. sea salt

1 tsp. fresh ground black pepper

Cut horizontal slit in tenderloins, leaving halves attached. Rub with olive oil. Insert garlic into slit and onto fatty part. Press thyme and rosemary into slit; sprinkle with salt and pepper. Preheat grill

to medium high. Brush olive oil on grill, arrange pork, and cook for 30 minutes, turning occasionally.

FISH IN FOIL

(Makes 4 servings)

4 rainbow trout fillets (or any white fish)                      2 tbs. extra virgin olive oil

2 fresh jalapeno peppers, sliced                                2 lemons, sliced

1 tbs. chopped garlic                                             1 tbs. sea salt

2 tsp. fresh ground black pepper

Preheat oven to 400˚ F. Rinse fish and pat dry. Rub with olive oil; season with salt and pepper. Place each fillet on large sheet of foil. Top with garlic and jalapeno slices, squeeze juice from ends of lemons over fish. Arrange lemon slices on fillets. Carefully seal edges of foil to form packets. Place on baking sheet and bake for 15 to 20 minutes. (Fish is done when it flakes easily with a fork.)

 

SPICY  CHIPOTLE GRILLED SHRIMP

(Makes 6 servings)

2 lbs. uncooked medium shrimp, peeled & deveined                  3 cloves garlic, minced

2 chipotle peppers, chopped                                              1 lemon, juiced

1 tbs. extra virgin olive oil                                                    1 tbs. paprika

1 tsp. chopped fresh cilantro (optional)                                 1 tsp. sea salt

½ tsp. fresh ground black pepper                                         ½ tsp. crushed red pepper flakes

¼ tsp. cayenne pepper                                                     8 wedges lemon for garnish

In medium bowl, combine garlic, chipotle peppers, lemon juice, olive oil, and spices. Add shrimp, coat thoroughly. Refrigerate for 30 minutes. Preheat grill to medium-high; brush with olive oil. Remove shrimp from marinade, thread on skewers about 5 per skewer, and grill until shrimp turn pink and opaque in center, about 2 minutes per side. Transfer to serving dish and garnish with lemon.


ASIAN STIR FRY

7 oz. chicken, beef, pork, shrimp, or scallops                1 c bok choy, chopped

½ c broccoli, chopped                                          ½ c mushrooms, sliced

1 tbs. tamari or low sodium soy sauce                        1 tbs. water

Splenda or stevia to taste                                        Cayenne pepper to taste

Spray sauté pan with Pam or olive oil spray. Add chicken, beef, pork, shrimp or scallops. Sauté until cooked through. Add broccoli and bok choy, stir until tender crisp. Add mushrooms, cook until tender. Add remaining ingredients, heat through, and serve over shredded romaine lettuce or ½ package Miracle Noodles.

 

PRETEND BUFFALO WINGS & CELERY

7 oz. chicken breast, cut into “wing” size pieces          2 stalks celery, cut into sticks

¼ c Walden Farms Spicy Barbeque Sauce                     1 head butter head lettuce, cut in half

Walden Farms Blue Cheese Dressing                                  Cooking bag

Rinse chicken, pat dry, and add to cooking bag. Brush liberally with barbeque sauce. Bake at 350˚ for 20 to 30 minutes until cooked through. Place lettuce on chilled plate, top with chicken and celery, serve with dressing for dipping sauce.

ANGIE’S MEATLOAF

7 oz. 97% lean ground beef                                     1 c mushrooms, sliced

½ c green onion, sliced                                          ½ cup spinach, roughly chopped

1 egg white                                                        Walden Farms Barbeque sauce

Sea salt & fresh ground pepper to taste

Spray pan with Pam or olive oil spray. Sauté mushrooms and green onion until tender. Remove from heat and add spinach. In a bowl, combine ground beef, egg white, veggies, salt and pepper to taste. Form into small meatloaf, brush with barbeque sauce. Bake at

350˚ for 30 minutes. Brush with additional barbeque sauce while baking if desired.

 

HALIBUT  WITH PICANTE SAUCE

7 oz. halibut steak (or any firm white fish)                     ½ cucumber, seeded & finely chopped

1 small radish, finely chopped                                 1 tomato, seeded & finely chopped

½ grilled yellow pepper, finely chopped                      1 tbs. finely chopped red onion (optional)

1 tbs. fresh lemon juice                                          2 dashes hot sauce

Combine cucumber, radish, tomato, yellow pepper, onion, lemon juice, hot sauce, and salt. Place fish on baking sheet sprayed with Pam or olive oil spray. Top with remaining ingredients and roast at 375˚, about 10 minutes.

 

IDEAL  PROTEIN PEACH MANGO CHICKEN SALAD

1 tbs. Ideal Protein Peach Mango Drink mix                  2 tsp. extra virgin olive oil

7 oz. chicken breast, cut into pieces                          ½ c asparagus

2 c baby lettuce mix                                              ½ c grape or cherry tomatoes

¼ tsp. cinnamon                                               Sea salt & fresh ground pepper to taste

Heat olive oil on medium in sauté pan. Add chicken and asparagus, sprinkle with Peach Mango Drink mix, salt, pepper, and cinnamon. Sauté until cooked through. Combine lettuce and tomatoes in bowl, top with chicken and asparagus.

 

RED CABBAGE  ROLLS

7 oz. 97% lean ground beef                                     1 head red cabbage

1 c spinach, rough chopped                                   ½ c mushrooms, sliced

½ c celery, diced                                                  ½ tsp dried or 1 tbs. fresh basil, chopped

Walden Farms Honey Barbeque or Marinara Sauce          Sea salt & fresh ground pepper to taste

Bring water to boil in medium sauce pan. Drop full leaves of cabbage into boiling water. Boil until wilted, remove from water, and drain on paper towels. Spray sauté pan with Pam or olive oil spray and heat. Add mushrooms and celery, sauté until tender crisp. Add fresh spinach, remove from heat. In a bowl, combine veggies and ground beef. Lay cabbage leaves flat and fill with meat and veggie mixture. Fold sides and roll. Bake at 350˚ for 30 minutes. Brush with barbeque or marinara sauce before and during baking.

 

GRILLED HAMBURGER  WITH  LETTUCE “BUN”

7 oz. 97% lean ground beef                                     2 whole leaves iceberg lettuce

Dill pickle slices                                                   1 tbs. chopped onion

Mustard to taste                                                   Sea salt & fresh ground pepper to taste

Mix ground beef, onion, salt, and pepper, form into patty. Grill or broil until center is no longer pink. Place on lettuce leaf, top with mustard and pickles, top with other lettuce leaf.

 

SAUTÉED SEA SCALLOPS

7 oz. sea scallops                                                2 tsp. extra virgin olive oil

1 tbs. fresh lemon juice                                          1 tbs. capers

½ tsp. crushed garlic                                             Sea salt & fresh ground pepper to taste

Sauté scallops in olive oil garlic, salt, and pepper until light brown on both sides. Add fresh lemon juice and capers, heat and serve.



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  • "I started to go to Precision Chiropractic and Massage in 2014 for the Ideal Protein program, had a great experience and reached my goal. Then I returned to them a few months ago for massage services, reasonable pricing, both Sharon and Tami are GREAT! Then I started seeing Dr. Schweitzer and Dr. Bennett for my neck, shoulder and back problems, and felt much better just after a few adjustments. Now I take my mom there too for adjustments. I've always had a great experience there, love the front desk ladies! I suggest you go check them out!"
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