Achievers Wellness

An Ideal Protein Partner

Recipe: Roasted Veggies and Maple Dressing

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Roasted Bell Peppers, Broccoli and Squash - small

There are many ways to prepare your veggies. With this recipe you can enjoy the flavor of the roasting with the sweetness of the maple dressing.

Roasted Vegetables

Ingredients:
1 medium zucchini, sliced
1 medium red pepper, diced
1 pound fresh asparagus, cut into pieces
1 red onion, sliced
Fresh mushrooms
3 Tablespoons olive oil
Salt and pepper, Mrs. Dash, or other seasonings

Directions: 2 cup servings: 170 calories, 5 grams protein, 15 grams carbohydrates

  1. Heat oven to 450 degrees.
  2. Place all ingredients in a bowl with a lid; toss to coat.
  3. Place vegetables in a large roasting pan in a single layer.
  4. Bake for 30 minutes, stirring occasionally until veggies are lightly browned and tender.

 

Maple Dressing (Phases 1-4)

Ingredients:

1/2 cup soy sauce
1/2 cup cider vinegar
1/2 cup Ideal Protein maple syrup
2 Tablespoons Splenda or Stevia
2 Tablespoons Dijon mustard
1 small clove garlic
1/2 teaspoon ginger, finely chopped
salt and fresh ground pepper, to taste
1/2 cup canola or olive oil

Directions:

  1. In a blender, mix all ingredients together.
  2. Slowly drizzle in the oil, blending constantly, until thickened.
  3. Adjust the seasonings to taste.
  4. Serve maple vinaigrette at room temperature.

Gravy Recipe – Ideal Protein Phase I

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gravy

Did you know you can utilize your Ideal Protein Chicken or Leek Soup as a satisfying gravy this holiday?

Directions:

  1. Pour 6.5 oz. (200 ml) of hot (not boiling) water into a bowl.
  2. Add one packet of Ideal Protein Chicken Soup or Leek Soup and mix with a mixer or hand mixer.
  3. Serve over vegetables and/or meat.
  4. Add more or less water depending on how thick you prefer the sauce.

Thanksgiving Stuffing Recipe – Phase I

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stuffing

Looking for a stuffing recipe that won’t set you back in your healthy weight goals? This recipe for stuffing falls under Phase 1 of the Ideal Protein program.

Ingredients:
2 cups of your favorite vegetables chopped up in food processor
1 cup of diced mushrooms
3 egg whites
1 tsp Poultry Seasoning
1 tsp Redmond’s Real Salt and fresh ground black pepper to taste
8 – 16 oz. water
1 -2 TBS Braggs or Trader Jo’s 21 seasoning

IP packets:
1 – Chicken Soup
1 – Oatmeal

Optional Seasoning:
Rosemary, Basil, Thyme and/or Garlic

 

Prepare Oatmeal Biscuits:

  1. Beat 1 egg white then stir the IP Oatmeal packet until mixed thoroughly.
  2. Add 2oz. water until batter is thin and spoon able – but not runny. You may want to add a tsp of poultry seasoning or other seasoning of your choice.
  3. Spoon batter onto a non-stick baking sheet and bake at 400 for about 10 min. or until golden brown.
  4. Once biscuits are cooled tear up and let dry out an hour or two.
  5. In a mixing bowl put dried oatmeal biscuits, seasonings, chopped veggies, mushrooms and Braggs. (if desired, add your IP soy nuts) Mix and set aside.
  6. In your blender bottle or other mixer, mix 8 oz of water with your IP Chicken Soup mix well (more water may be needed).
  7. Add two egg whites to soup mix.
  8. Mix well then pour over veggie/biscuit mix stir (should be a moist mixture) and then place in an olive oil sprayed casserole dish.
  9. Cook about 20 min at 350.

Green Bean Casserole – Ideal Protein Phase I

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beancass

Are you looking for a delicious take on a classic Green Bean Casserole that fits within your Ideal Protein plan? Look no farther than this recipe.

Ingredients:
3 Packets IP Mushroom Soup
12 Oz. Veggie Broth (The water for the soup)
1  teaspoon Bragg Liquid Aminos
2 Containers of sliced mushrooms
1 teaspoon ground black pepper
1 teaspoon Real Salt (Mix of Onion & Garlic)
3-5 cloves of garlic (minced)
1-2 teaspoons Olive Oil 8 cups cooked cut green beans
1 Red Onion
1 teaspoon Onion Powder
1 teaspoon Fresh or spice Dill

TIP: 2 bags (16 to 20 ounces) frozen green beans, 4 packages (9 ounces each) frozen green beans or about 3 pounds fresh green beans.

Directions:

  1. Slice Onion into rings and spread minced garlic, some salt, and dill with olive oil over onions.
  2. Bake in oven for 15 minutes at 300 (just to soften them). If using fresh green beans slightly steam for 3-5 minutes to soften.
  3. Soup Mix – Stir the soup, veggie broth &/or water, Braggs, black pepper, beans, other spices, some mushroom slices – mix in blender.
  4. In 3-quart casserole dish mix the green beans, mushrooms, and soup mix. Then top off with the rings of slightly cooked red onions.
  5. Bake at 350°F for 30 minutes or until the bean mixture is hot and bubbling.

Ready to serve. Optional – Mix before serving.

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