'Eco-Atkins' Recipes: High Protein, Low-Carb Meals

A healthy way to cut carbs?
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Chickpea Soup

Prep: 15 minutes, plus overnight soaking Cook: 1 hour 40 minutes Freeze: up to 3 months 7 oz (200 g) chickpeas, soaked in water overnight, then drained 2.5 quarts (2.5 liters) cold water 4 tbsp olive oil 2 celery ribs, chopped 1 medium onion, chopped 1 medium leek, chopped 3 garlic cloves, finely sliced Salt and freshly ground black pepper cup dry white wine 1 tbsp extra virgin olive oil, to serve 2 tbsp chopped chives and parsley, to garnish 1. Place the chickpeas in a saucepan with plenty of cold water and bring to a boil. Skim away any foam with a slotted spoon, then drain and return to the pan. Add the cold water, bring to a boil and cover with a lid and simmer for 1 hours or until the peas are done. 2. Heat 1 tbsp of the oil in a frying pan, add the celery, onion, and leek, and cook for 5-10 minutes or until soft. Add the garlic, season with salt and freshly ground black pepper, then cook for another minute. Add the contents of the frying pan to the chickpeas and stir. Pour in a little water if the mixture seems too thick to blend. 3. Transfer the soup to a blender and process in batches until smooth, adding the wine, lemon juice, and the remaining 3 tbsp olive oil in three or four stages. Season with salt and freshly ground black pepper, then return to the pan and heat through. Divide the soup among six bowls, float 1 tbsp of extra virgin olive oil on the top of each one, then serve garnished with the chopped chives and parsley. Serves 6.
Text and images reproduced by permission of DK, a division of Penguin Group (USA) Inc. from Soup.

Edamame Hummus

Ingredients: 2 cups Edamame, shelled and cooked according to package directions 1/4 cup soybean oil 3 tablespoons lemon juice 2 teaspoons garlic, chopped ¾ teaspoon cumin, ground teaspoon salt Prep time: 5 minutes Cook time: None Instructions: Puree edamame, oil, lemon juice, garlic, cumin and salt in food processor for 30 seconds, scraping sides twice, until almost smooth. Cover and refrigerate until ready to serve. Nutrition Per Serving: 2 tablespoons per serving – Calories 60 (68% Calories from Fat), 2g Protein, 0g Saturated Fat, 0g Trans Fat, 5g Fat, 3g Carbohydrate, 1g Fiber, 0mg Cholesterol, 90 mg Sodium Serve with pita triangles, crackers or raw vegetables. From The Joy Of Soy

Creamy Vegetable and Cashew Nut Curry

Recipe adapted from: EASY VEGAN (Ryland Peters & Small, $19.95, 2010) 2 tablespoons vegetable oil 3?4 cup/125 g large, unsalted cashews 6 shallots, peeled and halved 1 teaspoon black mustard seeds 6-8 curry leaves 2 garlic cloves, chopped 1 tablespoon finely grated fresh ginger 1 teaspoon turmeric 4 large dried red chiles 1 small red bell pepper, thinly sliced 2 ripe tomatoes, quartered 8 very small new potatoes, halved 14-oz./400-ml can coconut milk steamed or boiled basmati rice, to serve Put the oil in a heavy-based saucepan set over medium heat. Add the cashews and shallots and cook for 5 minutes, stirring often, until the nuts are just starting to brown. Add the mustard seeds and curry leaves and cook until the seeds start to pop. Add the garlic, ginger, turmeric, chiles, and red bell pepper to the pan and stir-fry for 2 minutes, until aromatic. Add the tomatoes, potatoes, and coconut milk, partially cover the pan and let simmer gently over low heat for about 20 minutes, or until the potatoes are cooked through.Serves 4. Spoon over basmati rice to serve.

Lentil Soup

Serves: 4 Prep: 20 minutes Cook: 35 minutes Freeze: up to 3 months 1 tbsp olive oil 2 onions, finely chopped 2 celery ribs, finely chopped 2 carrots, finely chopped 2 garlic cloves, crushed 1-2 tsp curry powder 5 oz (150g) red lentils 1 quarts (1 liters) vegetable stock cup tomato or vegetable juice Salt and freshly ground black pepper 1. Heat the oil in a large pan over medium heat, then add the onions, celery, and carrots. Cook, stirring, for 5 minutes, or until the onions are soft and translucent. 2. Add the garlic and curry powder and cook, stirring, for another minute, then add the lentils, stock, and tomato juice. 3. Bring to a boil, then lower the heat, cover, and simmer for 25 minutes, or until the vegetables are tender. Season to taste with sale and pepper and serve hot.
Text and images reproduced by permission of DK, a division of Penguin Group (USA) Inc. from Soup.

Walnut Bean Burgers —Sans Bun

Mollie Katzen’s Veggie Burgers Although the recipe calls for lentils, try making them with yellow split peas as well, for a lovely and sturdy variation. The split peas will need a little more water (up to 2 1/2 cups) and more cooking time, but are a really nice option. Try serving Lentil -Walnut Burgers with thick slices of sweet red bell pepper, or if you are making this in tomato season, with thick slices of very ripe tomato. The burgers can be made up to several days in advance and stored in the refrigerator until just before cooking. Uncooked burgers can be individually wrapped and frozen. Defrost before cooking. 3/4 cup uncooked brown or green lentils 1 1/2 cups water 2 tablespoons cider vinegar 1 tablespoon olive oil (plus more for frying the burgers, as needed) 1 cup finely minced onion 2 teaspoons minced garlic 1 teaspoon dry mustard 10 mushrooms (about 2-inch diameter), minced 3/4 teaspoon salt 1/2 pound baby spinach, finely minced (optional) Freshly ground black pepper to taste 1/2 cup finely minced walnuts Place the lentils and water in a medium-small saucepan, and bring to a boil. Lower the eat to a simmer, partially cover, and cook for about 30 minutes, or until the lentils are soft and the water is completely absorbed. (Don’t worry about overcooking the lentils. Soft is good in this recipe, and we want all the water gone.) Transfer to a medium-large bowl, add the vinegar, and mash with a fork or a potato masher. Set aside. Place a medium-sized skillet over medium heat, and wait about a minute. Add 1 tablespoon olive oil, and swirl to coat the pan, then add the onion and sauté for about 5 minutes, or until the onion is translucent. Add all the remaining ingredients except the walnuts and bread crumbs, and sauté over medium heat for 5 to 10 minutes, or until all the vegetables are tender. Turn up the heat for the last minute or so, to let the moisture evaporate. Stir the sautéed mixture into the lentils, along with the walnuts and bread crumbs. Mix thoroughly, then cover the bowl (or transfer to a container with a tight-fitting lid) and chill for at least an hour (longer okay). Form 4-inch patties about 1 1/2 inches thick, and fry on both sides in a hot, oiled pan until heated through and crispy on the outside. You can also broil then for 5 to 8 minutes on each side (until golden and crisp). Top with some grated cheese at the last minute, if desired, and let it melt. Serve hot, with desired accoutrements. Yield: 4 to 6 servings
California Walnuts

Roasted Red Pepper, Fennel, and Tomato soup

Prep: 25 minutes Cook: 2 hours Freeze: up to 2 months 1 large fennel bulb, peeled 1 red onion 2 red bell peppers, halved and seeded 1 lb (500 grams) tomatoes 4 garlic cloves, in their skins 1 tsp sugar 2 tbsp olive oil 1 large sprig of fresh rosemary, leaves only 1-2 tbsp vegetable oil 1 tsp fennel seeds tsp nigella seeds 14 fl oz (400ml) vegan passata 1 quart (1 liter) vegetable stock 1 red chile pepper, split and seeded Salt and freshly ground black pepper Handful of fennel leaves 1. Preheat the oven to 400F. Cut the fennel and onion into wedges. Slice a cross into the base of each tomato and squeeze the juice and seeds into a bowl. Strain the juice and set aside. 2. Line a roasting pan with parchment paper and add the fennel, onion, peppers, tomatoes, and garlic cloves. Sprinkle over the sugar, drizzle with the olive oil, and scatter the rosemary on top. Roast the vegetables for 1 hour, or until the tomatoes are soft. Cool the vegetables before peeling the blackened skin from the peppers. Peel the garlic and discard the skins. 3. Heat the vegetable oil in a large pan and toss in the fennel and nigella seeds, swirling them around for a few seconds. Pour over the passata, the stock, and the reserved tomato juice, and bring to a boil. Add the roasted vegetables, pop the chile pepper into the pan, and season with sale and pepper to taste. Half cover with a lid and simmer for about 45 minutes. 4. Using a blender, process the soup until smooth and press through a sieve. Reheat, re-season, and finish with a sprinkling of fennel leaves. Serves: 4-6 Text and images reproduced by permission of DK, a division of Penguin Group (USA) Inc. from Soup. 2009 by DK Publishing. All rights reserved.
Text and images reproduced by permission of DK, a division of Penguin Group (USA) Inc. from Soup.

Tofu Scramble

Ingredients 1 14oz. package of Nasoya firm tofu, rinsed and patted dry 1 medium potato, peeled and cut into inch cubes 2 tablespoons olive oil 1 onion, chopped 1 red bell pepper, chopped 3 ounces mushrooms, sliced (about 2/3 cup) 1/3 cup salsa, chunky preferred 3 tablespoons nutritional yeast flakes 1/4 teaspoon freshly ground pepper Directions Put the potato cubes into a pot of boiling water and boil for 2 minutes. Drain the potatoes and return to the dry pot. Drizzle with 1 tablespoon of the olive oil and stir to coat. Mist a baking sheet with nonstick cooking oil spray. Spread the potatoes on the baking sheet in a single layer and place under the broiler for 5 minutes or until golden brown. Remove from the heat and set aside. Put the remaining tablespoon of olive oil in a large nonstick skillet and set over medium-high heat. Add the onion and cook, stirring until softened. Add the red bell pepper and mushrooms and cook, stirring for 5 minutes. Crumble tofu in to the pan and cook, stirring for 2 minutes. Stir in the salsa, nutritional yeast flakes, pepper and reserved potatoes. Cook until heated through and serve immediately while hot. Yield: 4 servings
www.soyfoodsmonth.org

Quick Black Bean Soup

From Holly Clegg’s latest book, trim&TERRIFIC Gulf Coast Favorites 1 onion, chopped 1 green bell pepper, cored and chopped 1 teaspoon minced garlic 1 (14 1/2-ounce) can chopped tomatoes with juice 1 (4-ounce) can chopped green chilies 1 teaspoon ground cumin 1 teaspoon chili powder 4 (15-ounce) cans black beans, rinsed and drained 4 cups fat-free vegetable broth Salt and pepper to taste 1. In large pot coated with nonstick cooking spray, sauté onion, green pepper, and garlic until tender, 7 minutes. 2. Add tomatoes with juice, green chilies, cumin, and chili powder. Gradually add black beans and broth. 3. Remove 2 cups of black bean mixture, puree in processor or blender until smooth. 4. Return pureed mixture to pot of soup, bring to a boil. Lower heat, simmer 10-15 minutes. Season to taste. Nutritional information per serving: Calories 212, Calories from fat (%) 8, Fat (g) 2, Saturated Fat (g) 0, Cholesterol (mg) 0, Sodium (mg) 970, Carbohydrate (g) 34, Dietary Fiber (g) 14, Sugars (g) 3, Protein (g) 13, Diabetic Exchanges: 2 starch, 1 vegetable, 1 very lean meat

Spiced Tofu Stew

me: 45 mins Yield: 4 servings Ingredients 1 pkg (12 oz) House Premium or Organic Tofu – Extra Firm 1/4 cup olive oil 1 medium onion, diced 1 small carrot, chopped 3 celery ribs, chopped 8 shiitake mushrooms, quartered 2 cloves garlic, minced 4 medium fresh tomatoes, peeled, seeded, diced 2 tsp curry powder 1/2 tsp ground coriander 1 Tbsp tomato paste 1/2 cup white wine 1/2 cup tomato juice 1/8 cup rice vinegar 1 cup vegetable stock soy sauce to taste cilantro for garnish Naan bread Directions Wrap Tofu with paper towels and press to remove excess water. In heavy pot sauté all vegetables and spices in olive oil until very soft and slightly browned for 10 to 15 mins. Add wine, tomato juice, vinegar and stock. Bring to a simmer and cook for 15 mins. Add soy sauce to taste. Cut Tofu in 1-inch cubes and add to stew. Cook for 5 mins. Remove from heat. Garnish with chopped cilantro. Serve with Naan bread. Note: The recipe was created by Fred Sabo, Executive Chef, Trustees Dining Room, The Metropolitan Museum, NY.
www.soyfoodsmonth.org

Sweet Potato Chili

From VegNews Magazine What You Need: . 1 tablespoon olive oil . 1 medium yellow onion, chopped . 1 medium red bell pepper, seeded and chopped . 1 large garlic clove, minced . 1 tablespoon chili powder, or more to taste . 1-1/2 pounds sweet potatoes, peeled and cut into 1/2-inch chunks . One 14.5-ounce can crushed tomatoes . One 15.5-ounce can dark red kidney beans, drained and rinsed . 1-1/2 cups water . Salt . 1 tablespoon minced canned chipotle . Chili peppers in adobo sauce, or to taste What You Do: 1. Heat the oil in a large skillet over medium heat. Add the onion, bell pepper and garlic, cover, and cook until softened, about 5 minutes. Stir in the chili powder and cook for 30 seconds. Add the sweet potatoes and stir to coat with the spices. 2. Transfer the mixture to a 4- to 6-quart slow cooker. Add the tomatoes, beans and water, season with salt, cover, and cook on low for 6 to 8 hours. 3. When ready to serve, stir the chipotles into the chili. Taste to adjust the seasonings. Serves 4-6.
VegNews Magazine

Tofu With Peanut-Ginger Sauce

From EatingWell.com Active Time: 15 minutes Total Time: 25 minutes SAUCE 5 tablespoons water 4 tablespoons smooth natural peanut butter 1 tablespoon rice vinegar, (see Ingredient note) or white vinegar 2 teaspoons reduced-sodium soy sauce 2 teaspoons honey 2 teaspoons minced ginger 2 cloves garlic, minced TOFU & VEGETABLES 14 ounces extra-firm tofu, preferably water-packed 2 teaspoons extra-virgin olive oil 4 cups baby spinach, (6 ounces) 1 1/2 cups sliced mushrooms, (4 ounces) 4 scallions, sliced (1 cup) To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more. Makes 4 servings, generous 3/4 cup each. Ingredient Note: Rice vinegar (or rice-wine vinegar) is mild, slightly sweet vinegar made from fermented rice. Find it in the Asian section of supermarkets and specialty stores. Per serving: 225 calories; 15 g fat (2 g sat, 3 g mono); 0 mg cholesterol; 15 g carbohydrates; 14 g protein; 5 g fiber; 233 mg sodium; 287 mg potassium.

Pineapple/Banana/Orange Smoothie with Green Tea

Yield: 6 servings Ingredients 1 package Nasoya Silken Tofu?1/2 ripe banana?1 cup orange juice?2 cups pineapple?1/2 cup honey?1 cup fresh brewed green tea, chilled Directions Be sure that the green tea has been chilled. Combine all ingredients into blender. Blend until smooth and serve.

Roasted Vegetable and Pecan Salad

2 medium zucchini 2 medium summer squash 1 red onion 4 plum tomatoes 3/4 cup chopped pecans 4 teaspoons olive oil 1/2 teaspoon salt, divided 2 to 3 teaspoons Balsamic vinegar 4 cups mixed salad greens 24 pecan halves Parmesan cheese shavings (optional) Heat oven to 400F. Lightly oil two baking sheets. Cut zucchini and summer squash lengthwise in half, then cut each half crosswise into large chunks (about 1 1/2-inch thick). In medium bowl, toss zucchini and squash with chopped pecans, 2 teaspoons olive oil, and 1/4 teaspoon salt. Spread mixture in a single layer on one baking sheet. Set aside. Cut red onion into 1-inch thick wedges and place in same bowl. Cut tomatoes lengthwise into quarters and add to onion. Toss onion and tomatoes with remaining 2 teaspoons oil and 1/4 teaspoon salt. Spread mixture in a single layer on second baking sheet. Roast all vegetables 5 minutes. Turn vegetables and pecans and roast 4 to 5 minutes longer or until most of the vegetables are just tender and lightly browned-do not overcook. Combine all the vegetables and chopped pecans in a large bowl, sprinkle with vinegar and gently stir. To serve, divide salad greens among plates. Top each with a mixture of vegetables and chopped pecans. Pour any liquid in bowl over vegetables. Garnish each serving with 3 pecan halves and, if desired, Parmesan cheese. Serves 4. Nutrition information per serving (without Parmesan)-237 calories; 5g protein; 17g carbohydrates; 5g fiber; 17g fat; 1g saturated fat; 0 cholesterol; 291mg sodium. Courtesy: Georgia Pecan Commission NEXT RECIPE SLIDESHOW: Eat, Drink, Be Beautiful
National Pecan Shellers Association

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