The protein power diet is a rage nowadays. It is not meant for everybody and is definitely not the best way to lose weight. However the diet has shown to be effective for severely obese people. High protein low carb diets have been shown to increase satiety, and result in the consumption of less calories in followers, which in turn leads to weight loss. Before trying on this diet it is advisable to consult a doctor.
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And if you have done that and are on your way to follow the high protein low carb diet, here are some healthy recipes that will help you kick-start this diet on a healthy note:
Creamy Chicken and Mushroom Ragout
Ingredients
- 25 pounds chicken breast filets (about two filets), cut into strips, then halved
- 1 tablespoon extra-virgin olive oil, divided
- 1/4 teaspoon kosher or sea salt, divided
- 1/4 teaspoon black pepper, divided
- 1 cup cleaned and sliced baby bella mushrooms
- 1/4 cup chopped white onion
- 1 clove garlic, minced
- 1/2 cup dry white wine OR 1/2 cup vegetable broth with 1 tablespoon vinegar
- 1 (14 ounce) can coconut milk (not lite)
- 2 tablespoons flour
- 2 tablespoons pure butter, softened
- 6 whole sprigs fresh thyme
- Small pinch nutmeg (if grating from fresh nutmeg kernel, only grate two times)
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Instructions
- Sprinkle chicken strips with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place 2 teaspoons of olive oil in a sauté pan over medium heat. Once oil is warm but not smoking, add chicken pieces. Cook for about 8 minutes, flipping to get a golden color on all sides and cook through. Remove chicken from pan and set aside on a plate.
- Add remaining teaspoon of oil, the mushrooms, thyme, and onions. Allow to cook for 5 to 8 minutes until onions have softened and liquid has been released and evaporated from the mushrooms. Add garlic and cook for an additional 30 seconds. Push mushrooms and onions to side of the pan. Add wine or broth into empty space. Scrape any bits in the bottom with a spoon. Allow at least half the liquid to evaporate. Stir mushrooms and onions back in.
- Combine flour and softened butter.
- Add coconut milk, flour/butter mix, and nutmeg, stir in pan until flour/butter mix is incorporated. Return chicken to the pan. Add remaining salt and pepper. Allow to cook for about 3 to 5 additional minutes, until heated through and thickened to desired consistnecy. Remove thyme branches prior to serving (many of the leaves should have fallen into the ragout).
- Ragout pairs well with brown rice, spaghetti squash, soba noodles, polenta, or quinoa.
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Shrimp Skewers with Garlic-Lime Marinade
Ingredients
- 1 pound large raw shrimp, cleaned and deveined
- 3 cloves garlic, sliced thin
- 2 tablespoons extra-virgin olive oil
- 1/4 cup fresh squeezed lime juice
- 1/4 teaspoon kosher or sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 1/4 cup finely chopped cilantro or parsley, for serving
- 6 large bamboo or metal skewers (if bamboo, soak in warm water 30 minutes prior to cooking).
Dipping Sauce (optional)
- 1/2 cup plain Greek yogurt
- 1/2 teaspoon each garlic and onion powder
- 1/4 teaspoon each black pepper and sea salt
- 2 tablespoons each: Italian parsley, chopped chives, and fresh lime juice
Instructions
- Whisk together olive oil, lime juice, garlic, salt, pepper, and paprika for marinade.
- Thread shrimp onto skewers, about 5 to 6 shrimp per skewer. Place on a plate. Pour marinade over shrimp skewers.
To grill:
- Oil grates of a grill and set to medium heat. Add skewers to grill and cook for about 2 minutes per side or until pink and opaque, basting with any extra marinade while cooking.
To roast in oven:
- Preheat oven to 450 degrees.
- Lay skewers on baking sheet and roast for about 5 minutes, until pink and opaque. Sprinkle with cilantro or parsley to serve, if desired.
Optional Dipping Sauce – Whisk all ingredients until combined. Refrigerate until ready to use.
The high protein low carb healthy recipes will help you lower insulin levels which will lead your body to make more glucagon which helps to burn stored fat.