Rants, Recipes and Ramblings

PSMF-Recipe

PSMF Recipe – Turkey Chili

Protein Sparing Modified Fast

Turkey Chili

2 Lb Ground Turkey
1 L Onion (diced)
Salt and Pepper to taste

2 10 oz Cans Diced Tomatoes
1 14 oz Can Crushed Tomato
1 6 oz Can Tomato Paste
2 T Hot Sauce
6 T Chili Powder
2 cloves (minced) Garlic
1 T Garlic Powder
2 T Wocestershire
2 T Lemon Juice
1 10 oz Can Water

Saute Turkey and diced onion until brown.

Add Turkey and onions to sauce pot with the balance of the ingredients.  Bring to a boil then turn heat to low, cover and allow to simmer for 1 hour.

Serve over steamed vegatables or garish with chopped/grated cabbage for some additional “crunch”

PSMF Recipe – Chicken Alfredo

Protein Sparing Modified Fast

1 boneless/skinless Chicken Breast
1 large Zucchini
3.5 oz sliced Mushrooms
1 t crushed Garlic
3 T Walden Farms Alfredo Sauce

Use a vegetable peeler to peel 3.5 oz of strips from the zucchini.
Heat a sauce pan with water.  Season with Salt and pepper and bring water to a simmer
Heat a frying pan.  Spray with Pam and add the crushed garlic.
Add the Chicken breast (cut into strips).  When the Chicken begins to brown add the mushroom slices and the Alfredo sauce
Blanch the zucchini strips in the seasoned water (just to warm them) then drain and plate.  Place the Chicken, mushrooms and Alfredo sauce over the zucchini as if they were pasta.

PSMF Recipe – Broiled Scampi-Style Fish

Protein Sparing Modified Fast

Fish Fillets (Sea Bass, Cod, etc…) cut into 4 oz portions
4 cloves roasted minced Garlic
2 t “I Can’t Believe It’s Not Butter” spray
2 t Lemon Juice
1/2 t Salt
Minced Cilantro
1/4 t Paprika

Mix the Butter and Lemon juice and lightly baste the fish.  Sprinkle the salt, garlic and paprica over the fish.  Place in oven 2-3″ away from the brolier (10-12 minutes)
Sprinkle the fish with the minced Cilantro

Serve with a vegetable medley.

1 C sliced Summer Squash
1 C sliced Zucchini
1/2 med Onion, chopped
5 med mushrooms, sliced

Heat in frying pan on medium until the onions are translucent.

PSMF Recipe – Spaghetti Sauce

Protein Sparing Modified Fast

Serve the Sauce over Vegetables or Chicken Breasts

1 lb ground Turkey
1 large Onion, chopped
2 cloves Garlic, minced
2 (1 lb) cans whole Tomatoes (chopped)
1 (8 oz) can Tomato sauce
1 (12 oz) can Tomato paste
1 cup beef bouillon
2 T minced Parsley
1 package Artifical Sweetener (Natra Sweet, Sugar Twin, etc…)
2 t Italian Seasoning
1 t Salt
1/4 t Pepper

Cook meat, onion and garlic in a large frying pan
Combine meat mixture and the other ingredients in a slow cooker.  Cover and cook 6-8 hours
Serve over steamed Italian vegetables (broccoli, zucchini & squash).  Also good with a grilled or baked Chicken breast.

PSMF Recipe – Mexican Lettuce Wraps

Protein Sparing Modified Fast

Filling
1/2 C lemon flavored tea
1 lb extra lean ground Turkey (I like to use 1/2 lb Turkey & 1/2 lb Pork)
1/2 t ground Cumin
1/4 C Lemon Juice
1/2 C chopped Green Onions
1 t Chili Powder
1 T chopped Parsley
1 T Apple Cinder Vinegar
2 cloves minced Garlic
Salt & Pepper to taste
Tabasco to taste

Wrap
Fresh/crisp Lettuce leaves
Chopped Tomato

Prepare a cup of Hot tea. Measure 1/2 C of the Tea and place in a skillet.  Heat until simmering
Add the ground meat.  Tossing frequently
Add the remaining filling ingredients and continue turning until the meat is fully cooked
Continue to simmer until most of the juices in the pan are evaporated (5-10 min.)
Place meat mixture in a food processor and pulse until finely minced
Additional seasoning to taste

Add about 2 T of the mixture to a a lettuce leaf with some chopped tomatoes and wrap into a roll.

PSMF Recipe – Seafood Soup

Protein Sparing Modified Fast

Green Onion Broth
3 C Water
6 Green Onions
1 t Worcestershire Sause
1/4 t Butter Flavor Extract
1/4 t Salt

Simmer for 15 minutes. Drain and discard the green onions.  Return to heat and add

1/2 lb raw Shrimp
1 C (6.5 oz) Chopped (or minced) Clams & Juice
1 C (6 oz) Crab
1 t Dried Parsely Flakes
1 t Chives
1/2 t Garlic Powder
1/2 t Onion Powder
1/4 t Old Bay
1/8 t ground Pepper
1 t Butter flavor extract

Simmer 20 minutes.

PSMF Recipe – Sweet & Sour Pork (or Chicken…)

Protein Sparing Modified Fast

Meat
1/2 lb Pork loin (or Chicken, Turkey…) cut into bitesize pieces

Vegetable Base
1/2 C Cabbage – Shredded
1/2 Medium Onion – Shredded/Chopped
1/2 Tomato – Chopped
5 Medium Mushrooms – Sliced
1 Medium Carrot – Shredded
Handful of Bean Sprouts
1/2 C Apple Cider Vinegar
5 Dashes of Chinese 5 Spice
1/2 C Diet Cola

Sauce Base
1/4 C Chicken Broth
1 T Soy Sauce
1/2 T Arrowroot

Grill or pan sear the meat and set aside.  Lightly saute the Vegetable base until hot.  Add the Meat.  Stir the Sauce base over the meat and vegetables.  Simmer until heated through.

PSMF Recipe – Mock Hash Browns

Protein Sparing Modified Fast

Hash Browns (2 servings)

1 C cup grated zucchini
2 eggs — beaten
1 Tablespoon grated onion
1 dash onion powder
1 dash garlic powder
salt and pepper to taste

Combine all ingredients in a medium bowl. Stir until well combined.

Spread hash mixture in skillet. When brown on one side, turn and cook the other side.

PSMF Recipe – Meat Loaf

Protein Sparing Modified Fast

Meat Loaf

1/2 Lb Ground Pork
1/2 Lb Ground Turkey
1 C Spinach, chopped
1 C Onion diced
4 cloves roasted minced garlic
1/2 t Cayenne pepper
4 t fresh Parsley, chopped
4 T Tomato Sauce
1/4 C PSMF BBQ Sauce

Preheat oven to 400F. Mix ingredients together. Press into loaf pan. Glaze with Tomato Sauce or PSMF BBQ Sauce . Bake approx. 1 hr

Serve with a side salad

PSMF – Pork Chops and “Apple Sauce”

Protein Sparing Modified Fast

For the mock “Apple Sauce”

1 med Jicama
1/4 t imitation butter flavor
2 packets Splenda
1/2 tsp cinnamon or to taste

Peel Jicama. Chop into 1/2 chunks. Place all ingredients into saucepan and cook over med heat till jicama is translucent.  Place everything in the blender (food processor can be used) and blend to desired consistency*. More water may be needed.  Allow to cool.

Grill or pan sear Pork Loin

Yummy.

PSMF Recipe – BBQ Sauce

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BBQ Sauce BigOven - Save recipe or add to grocery list Yum
Course Side
Cuisine PSMF
Servings
Ingredients
Course Side
Cuisine PSMF
Servings
Ingredients
Instructions
  1. Wrap the garlic bulbs in tin foil and roast in the oven at 350 for 45 minutes
  2. While the garlic is in the oven roasting place the remaining ingredients in a large sauce pan and bring to a boil. Then lower the heat and allow the sauce to reduce and thicken over low-medium heat
  3. When the garlic has finished roasting squeeze the softened cloves and the habaneros into the sauce. Use an immersion blender until the sauce is smooth
Recipe Notes

Pour into a 32 oz (1 liter) water bottle to store

If you want to make a “diet” version substitute the  5 T Sugar for the 8 packages of Natra Sweet.

To add some heat to the sauce use 1-2 habanero peppers. Stick them in with the garlic while they are roasting. Depending on the heat desired either seeded or not.

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Protein Sparing Modified Fast

3 (15 oz) cans Tomato Sauce
3/4 C Cider Vinegar
2 bulbs Roasted Garlic
2 t Dry Mustard
1 t Garlic Powder
2 t Hickory Flavored Salt
8 packages Natra Sweet (or other artificial sweetener)
2 T Liquid Smoke
2 t Crushed Black Pepper

Wrap the garlic bulbs in tin foil and roast in the oven at 350 for 45 minutes
When the garlic has finished roasting squeeze the soften cloves into a large sauce pan with the Tomato sauce, vinegar and spices. Bring to a boil and then reduce sauce over low-medium heat until it thickens

Allow to cool.

Use an immersion blender until the sauce is smooth

Pour into a 32 oz (1 liter) water bottle to store

If you want to make a “non-diet” version substitute 5 T Sugar for the 8 packages of Natra Sweet.

To add some heat to the sauce use 1-2 habanero peppers. Stick them in with the garlic while they are roasting. Depending on the heat desired either seeded or not.

PSMF Recipe – Turkey Burgers

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You can use Ground Beef but since that has more fat then Turkey it makes more sense to make your burgers out of Turkey while on this diet.
Course Main
Cuisine PSMF
Servings
Ingredients
Course Main
Cuisine PSMF
Servings
Ingredients
Instructions
  1. Place the egg, 1/2 onion, 2 cloves of garlic, coriander, celery salt, chili powder, cumin, and cilantro in a food processor and blend into a paste.
  2. Pour that paste into a bowl with the ground Turkey and mix well by hand.
  3. Form into 3-4 oz burger patties
  4. Heat a large, non-stick skillet for medium-high heat (I like to use the griddle side of a cast iron grill pan) Spray a liberal amount of “I Can’t Believe It’s Not Butter” spray and place the patty on the griddle. While the burger is cooking (about 5 minutes) season the top with Salt and Pepper and spray the top of the patty with another liberal dose of “I Can’t Believe It’s Not Butter” then flip the burger to cook the other side. Let this side cook for about 5 minutes too You will end up with a nice charred crust on both sides of the burger with a very juicy center
Recipe Notes

Serve with BBQ Sauce (see recipe on the site).

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Protein Sparing Modified Fast

You can use Ground Beef but since that has more fat then Turkey it makes more sense to make your burgers out of Turkey while on this diet.

Turkey Burgers

1 pound ground turkey
1 egg
1/2 onion
2 cloves garlic
1 teaspoon ground coriander
1/2 teaspoon celery salt
1 teaspoon chili powder
1/2 teaspoon cumin
1 tablespoon fresh cilantro

Place the ground turkey in a bowl. Add a beaten egg,

Place the 1/2 onion, 2 cloves of garlic, coriander, celery salt, chili powder, cumin, and cilantro in a food processor and blend into a paste. Using your hands, work this mixture into the Turkey and egg until all ingredients are evenly blended. Form mixture into 4-6 patties.
Heat a large, non-stick skillet for medium-high heat (I like to use the griddle side of a cast iron grill pan)
Spray a liberal amount of “I Can’t Believe It’s Not Butter” spray  and place the patty on the griddle. While the burger is cooking season the top with Slat and Pepper and spray the top of the patty with another liberal dose of “I Can’t Believe It’s Not Butter” then flip the burger to cook the other side.

You will end up with a nice charred crust on both sides of the burger with a very juicy center

Serve with BBQ Sauce (see recipe on the site).  Wrap in Lettuce with a tomato slice.

PSMF Recipe – Homemade Soda

Protein Sparing Modified Fast

I HATE the taste of diet soda.  Just can’t choke down that aftertaste.  This soda on the other hand works well.

16 oz of Selzer Water
1 Tbl Lime Juice
2 Artifical Sugar Packets (Natra Sweet, Equal, etc…)

I’ve also used a few drops of a flavor extract like Cherry, Orange, RootBeer, etc… to mae other types of “sodas.  Like the Sparkling Lime-aide best though.

PSMF Recipe – Steak and “Potatoes”

Protein Sparing Modified Fast

For the Steak and Potato lover

5 oz of Chuck Steak
6 oz Can of Mushrooms
1 t Wocestershire Sauce
1 Beef Bouillion Cube

Pan sear the Steak to almost desired doneness.  Add the Mushrooms (with their juice), Wocestershire and the Bouillion cube.

1 Med Head of Cauliflower
1/2 t garlic (chopped)
1/3 C Chicken Broth
1/8 t ground Black Pepper
Salt (to taste)
Molly McButter (to taste)

Stock pot of water to boil the cleaned and cut califlower (chopped small).  Boil about 10 min. Drain, pat dry* but do not let cool.
Puree the cauliflower in the food processor with the hot chicken broth, pepper, salt, garlic and Molly McButter.

Serve together with some more Molly McButter sprinked on the meat and the juice and mushrooms over the “mock mashed potatoes”.  I have heard (but not tried it yet) that using carrots in place of the Califlower also works well.

Using Carrots I think I might mix in some Cinnamon and serve them with a Turkey breast.  Kinda like a Thanksgiving dinner.  The Carrots would be sweet like a sweet potato.  I’ll try it in the next week or so and either post the resulting recipe or edit this one to say don’t do it.

* You really want to make sure it’s dry else the “mock” mashed potatoes will be a bit runny.  I think putting them in the microwave for a little bit to help burn off the water might even be a good solution after draining and patting dry.

PSMF Recipe – Quick and easy Tuna Salad

Protein Sparing Modified Fast

For lunch I have been having either left overs from the night before or I’ll have a Tuna Salad (the following recipe makes almost enough for three meals)

2 small cans of Tuna
Salt, Pepper and Garlic Salt
2 Stalks of Celery
2 Green Onions
2 Boiled Eggs
Cider Vinegar
Dijon Mustard

Drain the tuna well and place in a food preocessor.  Pulse to break it up
Add Celery, Onion and Eggs to the food processor and pulse to chop/blend it into the Tuna
Add Mustard (about 2 Tbl) and Vinegar to taste
Serve over a mixed salad (about 2 oz) and 1 think slice of Tomato (diced)
Drizzle with Vinegar or a Tbl of a Walden Farms Salad Dressing (I like the blue cheese)

I have also used canned Carb meat in place of the Tuna.  Makes for a nice light salad topper

PSMF Recipe – Typical Breakfast

Protein Sparing Modified Fast

A typical Breakfast for me has been the following.

1/4 C Egg Beaters
1 oz of Deli Roast Turkey (thin sliced and diced)
3 oz of Summer Squash (diced)
Country Scrambed with Salt, Pepper and some Yucatan Sunshine
Served with two thick slices of Tomato (about 3 oz) on the side

This has been plenty and taste very good.  On this particular diet I’m limited to just four whole eggs a week so I don’t want to waste one of them on scrambled eggs.  The Egg Beaters work great and when mixed with the Squash and Turkey make for a filling breakfast.

For a bit more “crunch” use Turkey Bacon instead of Deli Turkey

PSMF Recipe – Korean Bul-go-gi

Protein Sparing Modified Fast

This recipe can serve two purposes.  1st as a “normal” Korean Bul-go-gi and also as a beef jerky

Korean Bul-go-gi

1 Lb Flank Steak
1/2 C Soy Sauce
1/2 C Water
1/4 White vinegar
2 packages Artificial Sweetener (NatraTaste)
2 Cloves Garlic (chopped)
1/2 bunch Green Onions Chopped
Black pepper to taste

Trim and cut beef into strips
Mix Soy sauce, water, vinegar, sweetener, garlic, pepper and onions
Place Steak and sauce in a 1 gallon freezer bag and allow to marinade overnight

Cut a large Onion into half rings.  Use the “flattop” side of a large grill pan and bring it up to high heat.  Once the pan is heated  throw on the onions and once they start to carmelize add the strips of beef.  Toss together until the meat is just turns from pink to brown.  Remove from heat and serve with Leaf lettuce

adding chopped Cabbage to roll up in the lettuce leaf with the beef will give it some added crunch and texture.  I would also tell you to have the Butcher slice this thin (maybe a little thicker then typical Deli Roast Beef slices)

 

 

 

 

 

 

This marinade is also really good when used to season beef to make your own Homemade Beef Jerky.
Make sure the meat is trimmed of excess fat and pat off the excess moisture before drying
I use a food Dehydrator but you could use an oven heated to 200 degrees for 6-8 hours.  Turn the meat a few times to ensure desired level of dryness

Once dried allow the beef to cool then cut into strips of desired thickness.