The High-Protein Cookbook

End food boredom and diet burnout with more than 400 sophisticated, low-carbohydrate dinners that are bursting with flavor--and on the table in under 30 minutes! Hundreds of thousands have embraced the low-carbohydrate lifestyle finding that a diet based on lean protein, fruits, and vegetables and less dependent on simple carbohydrates has helped them look and feel better. But a monotonous menu of steak and salad or expensive, additive-laden prepared foods has been the undoing of many a successful diet regimen. The solution? Linda West Eckhardt and Katherine West DeFoyd have devised more than 100 protein-rich, low-carbohydrate dinners that will satisfy even the most demanding diners. Drawing on their experiences as award-winning cookbook authors, Eckhardt and DeFoyd have developed a tempting range of high-protein meals that are quick enough to make on a weeknight but elegant enough to share with guests -- and so delicious they'll never know they've been shortchanged on carbohyd rates, fat, and calories. Each entree in The High-Protein Cookbook Provides at least 30 grams of protein, yet is light on fat and calories. Is styled for two people but can easily be doubled or tripled Uses short lists of fresh, healthful ingredients Is based on simple cooking techniques requiring no special equipment Avoids "artificial" products and flavorings Contains reasonable amounts of high-quality protein balanced by ample servings of vegetables and fruits With chapters devoted to side dishes and salads, sauces and condiments, and even sinfully satisfying desserts that won't break the carbohydrate bank, The High-Protein Cookbook is the perfect companion to many of today's most popular dietary regimens and an enticing argument for cutting back on excess carbohydrates.

Auteur

Linda West Eckhardt and Katherine West Defoyd

Échantillon de lecture
Roasted Shrimp with Fresh Ginger on Wilted Watercress

The sweet flavor of shrimp is complemented by the complex blend known as five-spice powder, which is in turn counterbalanced by peppery watercress. A completely satisfying meal.

Makes 2 Servings

2 tablespoons olive oil
1 tablespoon chopped fresh ginger
1 large garlic clove, finely chopped
¼ teaspoon five-spice powder
½ teaspoon kosher salt
½ teaspoon freshly milled black pepper
12 ounces large shrimp, peeled
4 cups watercress, rinsed and rough stems removed

Preheat the oven to 350° F. Stir together the oil, ginger, garlic, five-spice powder, salt, and pepper in a medium bowl. Toss in the shrimp, coating evenly, then cover and let stand for 10 minutes or so.

Arrange the shrimp in one layer on a baking sheet. Roast until the shrimp turns pink, 3 minutes. Remove the shrimp from the oven and set aside on a warm plate, covered, to keep warm. Place the watercress (still wet from washing) in a hot skillet and stir-fry just until wilted, about  1 minute. Divide the watercress between two dinner plates and top with hot roasted shrimp. Serve at once.

Nutritional Analysis: 263 calories, FAT 16 g, PROTEIN 28 g, CARB 3 g, FIBER 1 g, CHOL 242 mg, IRON 5 mg, SODIUM 888 mg, CALC 141 mg

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Thai Style Beef Mint Salad

This dazzling green salad is truly mouthwatering. It combines salty, sour, and sweet flavors for a completely satisfying meal. The dressing recipe is a basic Thai sauce that can be used on many other mixed greens, bean sprouts, and cabbage. Some theorize that crunchy food is so appealing because it allows us to vent our frustrations; better to crunch on a salad than on potato chips . . . or your coworkers or your partner.
Makes 2 servings

Dressing
½ cup fresh lime juice (about 2 limes)
2 tablespoons fish sauce (nuoc mam)
¼ teaspoon sugar
2 teaspoons vegetable oil
One 6-inch piece fresh lemongrass (tender center cut into three 2-inch pieces)
One 10-ounce New York strip steak
1 tablespoon chili powder (we love Gebhardt's)
2 cups romaine lettuce, washed, dried, and sliced into 1-inch-thick ribbons
¾ cup fresh mint leaves, cut into ribbons
½ cup fresh basil leaves, cut into ribbons
1 large hard-cooked egg, sliced

Mix together the dressing ingredients in a large salad bowl and set aside.
Heat an indoor or outdoor gas grill or a dry cast-iron skillet for 5 minutes, or light a charcoal fire. Grill the steak until medium-rare, 3 to 4 minutes on each side (if using a black skillet, you will want to spray it with cooking spray). When the meat is cooked, cut it into thin slices and toss with the dressing. Remove to a plate and sprinkle the steak slices with chili powder. Remove the lemongrass stalks from the dressing. Now, in the same bowl, toss in the romaine lettuce, mint leaves, and basil leaves. Toss the greens thoroughly and divide them equally between two plates. Top with slices of steak and sliced eggs. Sprinkle the eggs with chili powder.

Nutritional Analysis: 573 calories, FAT 33 g, PROTEIN 57 g, CARB 11 g, FIBER 3 g, CHOL 246 mg, IRON 7 mg, SODIUM 1,549 mg, CALC 133 mg

Shirley's Sautéed Sherry Chicken

Keep packages of chicken tenders or boneless, skinless chicken breasts handy for quick, brightly flavored dinners you can have on the table in a flash.
Makes 2 servings

2 boneless, skinless chicken breasts
(10 ounces total), split and pounded to ¼-inch thickness
½ teaspoon kosher salt
½ teaspoon freshly milled black pepper
1 teaspoon olive oil
1 teaspoon unsalted butter
½ cup finely chopped onion
2 garlic cloves, chopped
1 teaspoon Dijon mustard
2 teaspoons sherry vinegar
1 tablespoon extra-virgin olive oil
4 cups mesclun or mixed baby lettuces
1 teaspoon dried cranberries

Season the chicken with salt and pepper. Heat a skillet over medium-high heat, then add the olive oil and butter. Cook the chopped onion and garlic until transluscent, about 4 minutes. Move the vegetables to the sides of the pan to make room for the chicken. Place the breasts in the pan and let them cook undisturbed until they begin to brown on the edges, about 2 minutes. Turn once and continue to cook until the chicken is done, about 2 more minutes.

Stir together the mustard and vinegar in a small bowl. Spoon ½ teaspoon of the mixture into a mixing bowl and set aside. Pour the rest over the chicken and onion mixture in the pan. Cook and stir 1 more minute.

While the chicken is cooking, whisk the extra-virgin olive oil into the mustard mixture in the mixing bowl. Toss the salad greens in this vinaigrette, then divide between two plates. Top with cooked chicken and finish with dried cranberries. Serve at once.

Nutritional Analysis: 436 calories, FAT 23 g, PROTEIN 45 g, CARB 12 g, FIBER 3 g, CHOL 124 mg, IRON 3 mg, SODIUM 774 mg, CALC 120 mg