help

kristinmkartist

I need some different meal ideas for low protein. I usually have my protein in the am and lunch then by evening I am pretty close to maxed out. I want to eat light at night and I am getting bored of the same old stuff. I love fast meals.

Any ideas!

eating4balance

Pizza:

Ingredients:
- low calorie whole wheat pita (I like Jospeh's from Walmart) or you can use two slice of 35-calorie bread instead
- tomato sauce or puree (I use no salt-added)
- 1/4 cup fat free or low fat shredded mozzarella cheese (I use 2 Tbsp to reduce the sodium and just add more veggies)
- Mushrooms
- Onion
- Green pepper
- cooking spray

1. Spray both sides of the pita with cooking spray and place it on a cookie sheet.
2. Put your broiler on Medium-High (3 on a scale of 5) and cook both sides until they are a dark caramel brown color.
3. Meanwhile, chop up your veggies (mushrooms, onions, peppers, tomatoes) and measure out your cheese
4. When the pita is done, spread 2-3 tablespoons of tomato sauce/puree on the pita. Sprinkle on the cheese and top with veggies.
5. Put back in the oven and cook until the cheese is melted and golden (on broiler setting).
6. Cut into 4 slices and enjoy!

130 calories (with fat free cheese and joseph's pita bread)

---

Chicken and Dumpling Soup

- 4 skinless chicken breasts
- 1 cup carrots chopped
- 1 cup vidalia/sweet onion chopped
- 1/2 cup celery chopped
- 1/2 cup mushrooms chopped
- 3 cups reduced sodium chicken broth
- 1/4 cup all purpose flour
- 1 cup whole wheat pastry flour (or all purpose if you prefer)
- 2 tsp baking powder
- 2 Tbsp dried parsley
- 1 tsp each of garlic powder and onion powder
- pinch of salt (optional for lower sodium)
- 1/2 cup skim milk

1. Put 4 cups of water on high.
2. Once the water starts to boil, put the chicken breasts in, partially cover, and let simmer on low.
3. While the chicken cooks (for about 15 minutes), chop the vegetables.
4. After 15 minutes, remove the chicken and let cool on a plate (doesn't need to be completely cooked as it will be added later)
5. Measure out 1/4 cup of all purpose flour in small bowl and slowly add the chicken stock to prevent clumps.
6. Pour out the water from the chicken and add in 2 1/2 cups of chicken stock (remaining amount). Heat on high.
7. When the chicken stock begins to boil, add the chopped vegetables. Keep on medium heat.
8. Tear apart the cooled chicken into small strips or chunks.
9. Stir the flour/broth mixture into the chicken stock and veggies on the stove. (It should start to thicken)
10. Add the chicken.
11. In a medium bowl, combine the whole wheat pastry flour, baking powder, parsley, onion powder and garlic powder. Stir in the milk just until moistened. Drop by tsp into the simmering broth. (They will puff up a lot while cooking)
12. Cover the pot tightly and let simmer for 15 minutes.

(Original recipe: http://www.food.com/recipe/Low-Calorie-yet-Delicious-Chicken-and-Baby-Dumplings-124658)

To make lower in protein, you can cut the chicken amount in half, or replace it with more dumplings, larger chopped vegetables, or cubed potatoes. Enjoy!

Serving size: 1 cup (makes about 7)

Total: 1519 calories 174 carbs 19 fat 153 protein
Per Serving: 217 calories 25 carbs 3 fat 22 protein

Majunta

Thank you

kristinmkartist

awesome. I am hoping for some more ideas. I love to try new things just lately I eat the same old stuff all the time.