greek yogurt ????
Here's a recipe (I believe the Shelly in this recipe is Eggface)... I double the sauce in this one, and I would say you could probably leave out the mayo all together and just use the greek yogurt. I put grilled chicken in mine instead of sliced turkey to get more protein..Also, I just use the broccoli slaw mix and don't use the cabbage at all, but I use more of the broccoli slaw mix (probably about 10-12oz). My kids even like this recipe. Good Stuff!
Shelly's Rockin' Ranch Slaw
1/4 lb. (about 4 slices) Smoked Turkey Breast, diced
8 oz. Broccoli Slaw Mix
8 oz. Cabbage Slaw Mix
1 (15 oz.) can Black Beans, rinsed & drained
1/2 cup Cooked Corn Kernels (Fresh, Frozen or Canned)
1 Bell Pepper (I use 1/2 red, 1/2 yellow), diced
1/4 cup Cheddar Cheese, shredded
1/4 Small Red Onion, diced fine
2 Green Onions, diced
1/4 cup Raisins
1/4 cup Slivered Almonds, toasted
Dressing
2 Tablespoons Hidden Valley Ranch Salad Dressing & Seasoning Mix (the dry mix kind)
1/4 cup Mayo
1/4 cup Fage Greek Yogurt
1 Tablespoon BBQ Sauce
1 Tablespoon Cider Vinegar
Toast almonds in a dry pan for a few minutes. Set aside to cool and crisp up. In a large bowl combine turkey, slaw mixes, beans, corn, pepper, onions, cheese, raisins and almonds. Mix Hidden Valley Ranch Salad Dressing & Seasoning Mix, mayonnaise, yogurt, BBQ sauce, and vinegar together. Pour the dressing over the slaw mixture and toss to coat. Cover and refrigerate 1 hour before serving.
Foods High in Protein
Shortcut: An ounce of meat or fish has approximately 7 grams of protein.Beef
- Hamburger patty, 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams
- Most cuts of beef – 7 grams of protein per ounce
Chicken
- Chicken breast, 3.5 oz - 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 4 oz – 35 grams
Fish
- Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can - 40 grams of protein
Pork
- Pork chop, average - 22 grams protein
- Pork loin or tenderloin, 4 oz – 29 grams
- Ham, 3 oz serving – 19 grams
- Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
- Bacon, 1 slice – 3 grams
- Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
- Egg, large - 6 grams protein
- Milk, 1 cup - 8 grams
- Cottage cheese, ½ cup - 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup - 6 -10 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Soy beans, ½ cup cooked – 14 grams protein
- Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
- Peanut butter, 2 Tablespoons - 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 19 grams
- Flax seeds – ¼ cup – 8 grams
~Believe in Yourself~
It's also good with a sprinkle of cinnamon and the equal.
I have also added to a protein shake, it hides the yogurt "bite" but adds loads of protein.
You can also use it in place of sour cream.
Now for the ricotta, if you like lasagna, you'll like this.
I take 16oz. of ricotta, add 1 egg, 1/4 c. of Parmesan cheese, pepper and oregano. Mix and put in a Pam sprayed pie plate.
sprinkle with mozzarella cheese and top with spaghetti sauce.
I sprinkle a little Parmesan on top.
bake @ 350 for 25 min.
As you get further out, you can use sliced veges in place of noodles.
YUM!
~Believe in Yourself~
I add a tablespoon or two of the sugar free vanilla pudding... just the powder, right out of the box. I'm sure you can use any flavor pudding, but i like the vanilla or the coconut. hmmmm.... i think i'll try it with chocolate.
I also like to add some Anne's House GOod Health Energy nuts... it's a nice mix of soy nuts, pumpkin seed and cranberry. I like a little crunch in my yogurt.