I thought I would share one of my favorite high protein, low carb recipes - Citrus Tilapia. I am generally not a seafood fan, but I love this dish! It's easy and quick to make. You can substitute any type of fish you prefer (I think the original recipe used seabass). Enjoy!

INGREDIENTS:

2 Tilapia Fillets (6 oz each)
.5 Tbsp extra-virgin olive oil
1/2 onion, chopped
2 cloves of garlic, minced
1/2 lemon, juice
1/2 lime, juice
1 tsp hot sauce (more or less to taste - I use Franks Red Hot)
salt
pepper

DIRECTIONS:

Preheat oven to 450. Heat extra-virgin olive oil in medium, OVEN PROOF skillet over medium heat until warm. Add onion and garlic and cook just until they start to brown (1-2 minutes).

Meanwhile, combine lemon juice, lime juice and hot sauce in a small bowl. Season tilapia on each side with salt and pepper.

Crank heat up to medium high (you want the skillet HOT when you add the fish). Add tilapia to the skillet and sear on each side for 1-2 minutes. Remove skillet from heat and pour juices/hot sauce mixture over fish. Put skillet in the oven and cook for approximatley 8 minutes, until fish is done and flaky.

Serve immediately. Serves 2. Serving Size: 1 fillet

NUTRITION (per serving):

Calories - 208.3
Fat - 6.4 g
Sat. Fat - 1.3 g
Cholesterol - 82.5 mg
Sodium - 151.9 (varies depending on amount of salt used to season fish)
Potassium - 580.4 mg
Carbs - 4.3g
Fiber - .5g
Sugars - .5g
Protein - 34.4g

I make these often: Oatmeal pancakes

They are relatively high in protein and you can even add a scoop of protein powder to them.

1/2 cup quick oats
1/2 cup cottage cheese
1/4 cup egg whites
1 tsp vanilla
1 tsp cinnamon

Blend ingredients together and then add blueberries, banana, nuts etc. and pour spoonfuls into a hot pan to cook like pancakes. They are not really sweet but when topped with a tbsp of maple syrup or other topping they are a great and filling breakfast.

Recently I have been short on time so I actually cook the above just like oatmeal in a pot with some water and eat it like oatmeal instead of pancakes, with a TBSP of brown sugar and it is great also. It is really filling.

I've been making these. Thanks for posting. They are GOOD and very FILLING!

Quinoa stuffed Mushrooms
I got this idea and then looked around online for some flavoring ideas. I am still playing with my measurements to put in the recipe database, my mixture was about 2x too much for my mushrooms, so I will just generalize here to give an idea and you can make it your own.

Cooked quinoa (about 1/2 cup)
onion (about 1/2)
mushrooms for stuffing (1-2 packages)
spices/seasonings to taste ( I used salt, pepper, garlic, onion, parsley)
egg white
Parmesan cheese (about 1/2 cup, I used the shredded kind, not powdered but either would work. I saw cream cheese and feta being used too)

Saute onions and chopped mushroom stems together in pan with spray or a little butter/oil until softened. Meanwhile, precook mushroom tops in a 350 degree oven. Mix onions and mushroom stems with cooked quinoa, spices, egg white and cheese (I added a little seasoned breadcrumbs to mine too because I like the taste/texture). Stuff into mushrooms and bake until heated through. Not sure yet due to my calculations being off, but it seems I will get a couple grams of protein for each one.

Now I just have to figure out what to do with the leftover filling, I could just sit and eat it all, lol.

Those of you with a sweet tooth or pasta tooth? ahhaha

protein pancakes- 1/2 cup cooked oatmeal, 1/2 cup egg substitute, 1 scoop chocolate protein powder...mix and cook like a pancake, add berries or sugar free syrup. if you dont want carbs, skip the oats and double the egg substitute..

reeses oatmeal- however many oats you want, add choc protein and 3 TBSP of PB2 or 1 TBSP PB

casein dessert- 1 scoop chocolate or cookies n cream casein, add 1 TBSP nut butter, add almond milk and mix until its a pudding consistancy then freeze for half hr then eat!!

PIZZA- 1 cup egg substitute- cook then flip so its just round and cooked both sides- this is your crust....add sauce and low fat cheese ect... low carb high protein my bf loves these and has it everyday

spaghetti- substitute pasta for spaghetti squash and lean ground turkey (i always eat this)

"apple cheese danish"- cut apple into small chunks and microwave until soft (approx 1 minute) then add to 3/4 cup cottage cheese. mix and add cinnamon, stevia and a dash of vanilla. leave in fridge overnight! SO YUMMY!! (you dont HAVE to leave it in the fridge, my bf eats asap but i like it the next day)

Chai Spice Mix (yields about 1/3 cup spice mix)

2 tbsp. ground ginger
1 tbsp. ground cinnamon
2 tsp. ground cloves
2 1/2 tbsp. ground cardamom
2 tsp. nutmeg
2 tsp. allspice
1/2 tsp. white pepper

add to whatever you want.. make your own chai latte's.

alright, here we go.... we need some pics!! i have a lot more pics of food on my facebook page cause im a loser. but im going to share my yummiest recipes that i eat on a regular basis!!

DELICIOUS "spaghetti"
-3 cups spaghetti squash
-1/2 cup lean ground turkey
-1/2 cup pasta sauce
-1 slice raisin ezeikel bread


my evening casein snack, i have it EVERY NIGHT its my healthy ice cream before bed;)
-1 scoop cookies n cream ON casein powder (any casein flavor would be good)
-1 TBSP nut butter
-add almond milk and mix until pudding like then freeze for half hr



this is SOOOO GOOOD OMG!! Reeses oat bran breakfast
-90g oat bran (cook regularly)
-stir in 1 scoop chocolate protein
-3-4 TBSP PB2 or 1 TBSP nut butter
-i added walden farms chocolate syrup (this pic is before i stirred it all)




my healthy french toast
basically just use healthy bread, i used cinnamon raisin ezeikel bread... for the egg mixture i use one egg and 3 egg whites then add stevia, cinnamon and vanilla. cook like regular french toast and add sugar free syrup!!




got PIZZA okay, this is SO GOOD tastes just like pizza with barely any carbs!!
-cook 1 cup of egg substitute in a pan so both sides are cooked (flip half way to cook both sides)
-add 1/2 cup pasta sauce, 1/4 cup low fat cheese, toppings of choice!!




protein pancake (low carb...if you can have carbs add 1/2 cup cooked oatmeal to mixture)
-mix 1 cup egg substitute with 1 scoop chocolate protein and any sweeteners you want. cook like a pancake and top with berries or sugar free syrup! in this pic is no cal syrup and cacao nibs



mushroom pizzas
-same as egg pizza, just get portabello mushrooms and stuff with sauce, cheese and toppings of choice! bake in oven! (sorry i dont know temps and times, my mom cooks these hahha)



APPLE CHEESE DANISH!!

-cut one apple into chunks and microwave for 1 minute.
-add 3/4 cup cottage cheese, stevia, vanilla and cinnamon. mix and leave in fridge overnight. YUMM



APPLE PIE OATS
- 90 g oat bran cook normal
-1 scoop vanilla protein powder
-vanilla, allspice, stevia and cinnamon,
-1/3 cup applesauce




my greek yogurt!!
-1 cup greek yogurt
-1/2 packet of crystal light any flavour
-1 tbsp cacao nibs
-i usually add berries too just not in this pic

This is one of my favorite go-to recipes...Careful, they are very addictive!!!

1/2 c. natural nut butter
2 scoops protein powder, any flavor
2 T. cocoa powder (unsweetened)
1 cup oats
1/4 c. honey
stevia to taste

Mix all ingredients together and roll into balls. You may have to add a little water to get it to come together. I usually roll them into one inch balls, but you can also make them into bars. Keep them in the fridge, they are great for before and after workouts (or anytime really, lol!) . You can also add all kinds of ingredients to them, unsweetened coconut, dried fruit, chocolate chips, etc. My kids love them too!

made these before but just made them again after reading this.. i add flax seed. dried cranberries would taste awesome too!!

As promised (sorry its late) my PORTUGUESE BEEF TRINCHADO recipe!

What you need:

1 kg rump steak cubed/strips
1 large onion finely sliced
50ml Worcestershire sauce
1 cup red wine
3/4 cloves crushed garlic
1 bay leaf
salt and pepper to taste
1 teaspoon paprika
2/3 small red chilies chopped/chillie powder
3/4 tablespoons flour
Butter and oil for frying
Water

The process:

Create a marinade by adding the Worcestershire sauce, garlic, wine, salt, pepper, paprika, chilies and bay leaf and give it a mix.
Add the beef, stir to coat the beef and then cover with cling film and set aside in the fridge to marinade. You must let it marinade for at least 2 hours but overnight is best. This ensures that the beef is very tender and the flavors permeate right through the meat.
In a pot with some butter sauté the onions on a medium heat until translucent and then remove and set aside.
Dust the beef with flour and fry in a little oil on high to brown all over. Add the onions back into the pan with whatever marinade is remaining. Reduce the heat, add a little water to create the sauce, mix well and let it simmer for about 20 minutes.
Check on it every now and then and add water to make a nice amount of sauce.
The sauce will thicken from the flour the meat was coated in.
This is spicy and delicious and should be served with potato wedges, chips or a nice crusty bread to mop up the sauce.
Traditionally you should have a few Olives on the side but not the end of the world.

YUM!!

Nutritional Facts for Portuguese Trinchado Recipe
Serving Size: 1 (517 g) - this is lots, serving can be about 300-350g rather.

Servings Per Recipe: 4
Amount Per Serving
% Daily Value
Calories 622.7

Calories from Fat 249
40%
Total Fat 27.7 g
42%
Saturated Fat 5.9 g
29%
Cholesterol 144.8 mg
48%
Sodium 529.1 mg
Total Carbohydrate 22.4 g
7%
Dietary Fiber 1.7 g
6%
Sugars 9.0 g
36%
Protein 57.9 g
115%

Almond Coconut Chia Butter

1 Tbsp = 75 calories, 4 carbs, 7g fat, 2g protein, 2g fiber

• 2 cups raw almonds, pan roasted (or just by roasted almonds)
• ¼ cup shredded, unsweetened, reduced fat coconut (I use “Let’s Do Organic”)
• ¼ c honey (or use 2 packets of stevia to save a few calories)
• 2 TBSP chia seeds
• 1 tsp sea salt

Toss all into a food processor and process the heck out of it. Can take 10 minutes or so.

Makes 24 serving of 1 TBSP each.

I like mine a bit “crumbly”, but if you’d like yours smoother, reduce the amount of coconut and process a bit longer.
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Here's a link on the benefits of almonds/nuts http://www.superfoodsrx.com/superfoods/walnuts/

And re: chia seeds... http://thechart.blogs.cnn.com/2011/04/29/are-chia-seeds-a-superfood/

"They are an excellent source of fiber and antioxidants, a good source of calcium, a good source of plant based protein and an excellent source of the plant derived omega 3 fatty acid (alpha-linolenic acid) ALA similar to walnuts and flax. As with any nut or seed, they are low in saturated fat and contain no cholesterol, but like all nuts and seeds they are more calorie dense, 139 calories per ounce, so it is important to watch serving sizes and consume in moderation.

When chia seeds are combined with liquid (like water, milk, juice or yogurt), they form a gel due to the soluble fiber that they contain. This may have some benefit in terms of weight loss (although the research in this area is scant) by helping you feel fuller longer and also by delaying the increase in blood sugar of foods that you consume which contain chia seeds."

This is one of my favorite go-to recipes...Careful, they are very addictive!!!

1/2 c. natural nut butter
2 scoops protein powder, any flavor
2 T. cocoa powder (unsweetened)
1 cup oats
1/4 c. honey
stevia to taste

Mix all ingredients together and roll into balls. You may have to add a little water to get it to come together. I usually roll them into one inch balls, but you can also make them into bars. Keep them in the fridge, they are great for before and after workouts (or anytime really, lol!) . You can also add all kinds of ingredients to them, unsweetened coconut, dried fruit, chocolate chips, etc. My kids love them too!

Thanks for this - love it!!!!!!!!!!!!!!

bump~!